Athlete Engine · Conditioning
Athlete Combat: Strength
A non-contact athletic conditioning session using footwork, carries, and controlled strength. This edition emphasizes strength endurance.
GoalFootwork rhythm, strength endurance, and trunk control · strength endurance
LevelAll levels
Duration30–45 min
Exercises6
BEFORE YOU START
Equipment and structure
Bodyweight · Dumbbells · Band · Optional bike
SportsCombat ConditioningFootworkNon ContactStrength Endurance
FULL PRESCRIPTION
Exercise by exercise
Coaching cues
- Drive with the legs before leaning slightly and pulling.
- Return arms, then torso, then bend the knees.
- Keep the stroke smooth rather than forceful.
Alternatives
Coaching cues
- Exhale and keep your low back gently supported.
- Move only as far as you can hold that position.
- Return slowly before changing sides.
Alternatives
Coaching cues
- Hold the weight close to your chest.
- Reach your hips toward the box with your whole foot planted.
- Stand with control and keep your knees tracking with your toes.
Alternatives
Coaching cues
- Keep punches light and hands relaxed.
- Rotate gently through feet and hips.
- Do not snap the elbows or hold your breath.
Alternatives
Coaching cues
- Keep the weights close to your legs.
- Push your hips back with softly bent knees.
- Stop before your back position changes, then stand tall.
Alternatives
Coaching cues
- Step side to side within a comfortable width.
- Keep knees soft.
- Move rhythmically without crossing the feet.
Alternatives
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