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Athlete Engine · Conditioning

Athlete Combat: Strength

A non-contact athletic conditioning session using footwork, carries, and controlled strength. This edition emphasizes strength endurance.

Preview the exercises
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

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FULL PRESCRIPTION

Exercise by exercise

  1. 01

    Easy Rowing Machine

    4 sets · 60 sec smooth / 60 sec easy · 30s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    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.
  2. 02

    Dead Bug

    3 sets · 6–10 / side · 30s rest

    EXERCISE GUIDE
    Coaching cues & 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.
  3. 03

    Goblet Box Squat

    4 sets · 6–10 · 75s rest

    EXERCISE GUIDE
    Coaching cues & 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.
  4. 04

    Low-Impact Shadow Boxing

    4 sets · 40 sec / 40 sec easy · 30s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Keep punches light and hands relaxed.
    • Rotate gently through feet and hips.
    • Do not snap the elbows or hold your breath.
  5. 05

    Dumbbell Romanian Deadlift

    4 sets · 8–12 · 75s rest

    EXERCISE GUIDE
    Coaching cues & 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.
  6. 06

    Low-Impact Step Touch

    3 sets · 45 sec smooth · 30s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Step side to side within a comfortable width.
    • Keep knees soft.
    • Move rhythmically without crossing the feet.