Athlete Engine · Conditioning
Fight Camp Engine
A combat-sport-inspired conditioning session with light shadow work and no contact drills.
GoalLow-complexity striking rhythm, trunk control, and conditioning
LevelAll levels
Duration25–35 min
Exercises5
BEFORE YOU START
Equipment and structure
Bodyweight · Optional bike or rower
SportsCombat ConditioningShadow BoxingCardiorespiratory
FULL PRESCRIPTION
Exercise by exercise
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
- Choose a low, stable step.
- Place your whole working foot on the step.
- Stand through the working leg and lower slowly.
Alternatives
Coaching cues
- Stand where the band or cable has light tension.
- Press straight out without rotating.
- Breathe while holding your ribs over your pelvis.
Alternatives
Coaching cues
- Set the seat so your knee stays softly bent at the bottom.
- Build speed gradually before each work interval.
- Keep the recovery easy enough to regain control.
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
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