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Indoor Workouts

The first post of the new year is a terrific guest article written by our friend Ross Enamait. This article is the perfect answer for those who hate going to the gym, can’t afford equipment or who live in a place where Winter makes working outside impossible.

Indoor Conditioning Options
By Ross Enamait

As a fighter, there is nothing worse than possessing the desire to train, while lacking the resources necessary to apply this motivation. Consider morning roadwork as a classic example. Roadwork has been a staple in the conditioning of combat athletes since the beginning of time. But what happens on those mornings when you are unable to run due to poor weather conditions? What can a fighter do when outdoor roadwork is not an option?

Have no fear, there are plenty of indoor roadwork alternatives. A partial list is provided below:

Minute Drills
Burpee Intervals
Tabata Intervals
Jump Rope
High rep calisthenics

This list will allow one to improve work capacity, anaerobic endurance, mental toughness, and more. You do not need an outdoor track to perform these workouts. If the weather is not cooperating, you can perform your roadwork indoors.

Let’s look at a sample week. This program is intended for an experienced fighter who is preparing for competition.

Sample Indoor Roadwork Week

Monday: Interval training via jump rope, stationary bike, or Versa Climber

5 x 60 seconds (full speed) – allow 60 seconds of rest between intervals
5 x 30 seconds (full speed) – allow 30 seconds of rest between intervals
Finish with one set of bodyweight squats (ex. 100 reps)

Tuesday: Burpee Intervals

Perform 4 to 6 rounds. Each round should range from 2 to 3-minutes, depending on the condition of the athlete.

Wednesday: Jump Rope x 20-minutes (continuous)

Integrate various jump rope drills. Examples include:

Double Unders
High knee running in place
Criss Cross

Throughout the 20-minute session, integrate fast paced bursts (ex. double unders) with less intense skipping patterns. This rope session will simulate a fartlek running session.

Thursday: Interval Training and Tabata Intervals

5 x 60 seconds (full speed) – allow 60 seconds of rest between intervals
Finish with one round of Tabata Bodyweight Squats
Interval training will be performed with a jump rope, stationary bike, or Versa Climber machine.

Tabata Intervals are to be performed with 8 x 20 second work periods, each separated by 10 seconds of rest.

Friday: Minute Drills

Burpees x 30 seconds
Jumping Jacks x 30 seconds
Split Jumps x 30 seconds
Repeat (total time = 3 minutes)
Rest one minute and complete 4 to 6 rounds

Saturday: Jump Rope x 20-minutes (Same as Wednesday)

Sunday: Rest day

Summary

Perform these roadwork alternatives early in the morning. You can then rest throughout the day, before returning to the gym in the evening to focus on skill work (ex. sparring, bag work, partner drills) or strength work. This weekly routine integrates a mix of anaerobic work, with sustained aerobic work via the 20-minute jump rope sessions. This program is not intended for continued use, but does offer an option when the weather is not cooperating.

There is no excuse to skip out on your roadwork. Work around the weather. You will be thankful on fight night.

About the Author – Ross Enamait is an innovative athlete and trainer, whose training style is among the most intense that you will find. Ross is committed to excellence and advancements in high performance conditioning and functional strength development. He has a sincere interest in helping today’s athlete in their quest for greatness.

Ross has authored several training manuals, and is available for private training in the New England area. You may contact him directly at ross@rosstraining.com

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