Rep-Con
Strength & Conditioning
Training
Repetition & Conditioning
The following are resources for martial arts warm ups, and strength & conditioning exercises. Using smart exercise science to warm-up prior to training.
Keep, or gain strength, cardio, plyo, coordination, and more. The workouts of the day incorporate reps from mantis boxing and jiu-jitsu. The workouts are high-intensity training missions that once we complete, our workout is over. Some workouts will take you 15 minutes, others will take 3x that depending on the person.
The following are modified for home use. If you need assistance contact me or Coach Holly and we will happily assist you.
@home workouts to keep you in shape.
Warm-Ups
Adult Mantis
Warm Up 1
This warm-up can be used anywhere, but is highly recommended for kick training.
Begin with…
100 Jump Rope - Beginner Level
300 Jump Rope- Intermediate Level 500 Jump Rope - Advanced Level
Then…
30 Stretch Kicks ½ way up
30 Stretch Kicks all the way up
30 Inside Crescent Kicks
30 Outside Crescent Kicks
30 Squats
Warm Up 2
Begin with…
100 Jump Rope or Jumping Jacks
Then…
250 Mountain Climbers
20 4 Punch or Palm Sprawl
Warm Up 3
Begin with…
½ Mile Run or 200 Jumping Jacks
Then…
30 Squat Kicks
50 High Knees
10 Burpees
Warm Up 4
Begin with…
300 Jump Rope or 200 Jumping Jacks
Then…
50 Lunge Walks
50 Horse Stance Squats
30 Spider Crawls
Warm Up 5
Begin with…
½ Mile Run or 300 Jump Rope
Then…
30 High Knees
30 Mountain Climbers
10 Squat Thrusts
Warm Up 6
Begin with…
100 Jump Rope - Beginner Level
300 Jump Rope- Intermediate Level
500 Jump Rope - Advanced Level
Then…
20 Push Ups
20 Squats
30 Inside Crescent Kicks
30 Outside Crescent Kicks
Adult Jiu-Jitsu
Warm-Up 1
30 Hip Escape
30 Forward Shrimp
30 Sideways Shrimp
Warm-Up 2
Begin with…
½ Mile Run or 100 Jumping Jacks
Then…
20x 1-3 Side Control Positions
30 Sweeps
30 Triangle Ups
Warm-Up 3
Begin with…
100 Jump Rope or 100 Jumping Jacks
Then…
50 High Knees
30 Turn to All 4
50 Shrimps
30 Hip Escapes
Warm-Up 4
Begin with…
½ Mile Run or 100 Jumping Jacks
Then…
30 Cross Snake Shrimps
10 Get Ups
30 Spider Walks
20 Sit Up Guard
Warm-Up 5
Begin with…
100 Jump Rope or 100 Jumping Jacks
Then…
10x 6 Positions of Side Control
30 Triangle Ups
Warm-Up 6
Begin with…
½ Mile Run or 100 Jumping Jacks
Then…
25 Sit Thrus
25 Turn to All 4
25 Hip Escapes
15 Get Ups
Kids Mantis
Warm Up 1
Begin with…
100 Jump Rope, or 100 Jumping Jacks
Then…
10 Burpees
10 Squats
10 4 Punch Sprawl
Warm Up 2
Begin with…
100 Jump Rope, or 100 Jumping Jacks
Then…
30 Lunge Walks
10 Get Ups
20 Sit Up Guard
20 Heel Kicks
Warm Up 3
Begin with…
100 Jump Rope, or 100 Jumping Jacks
Then…
50 High Knees
20 Spider Crawls
10 Push Ups
5 Get Ups
Warm Up 4
Begin with…
100 Jump Rope, or 100 Jumping Jacks
Then…
30 Squat Thrust
30 Mountain Climbers
50 Toe Kicks
Warm Up 5
Begin with…
100 Jump Rope, or 100 Jumping Jacks
Then…
30 Squat to Toe Kick
20 4 Punch Sprawl
100 Stikes (Forward, Reverse, Hook) Alternating Sides
Warm Up 6
Begin with…
100 Jump Rope, or 100 Jumping Jacks
Then…
30 High Knees
20 Squat Thrusts
20 Side Kicks (each side)
Kids Jiu-Jitsu
Warm Up 1
Begin with…
50 Jumping Jacks
Then
20 Turn to All 4
30 Spider Crawls
30 Shrimps
Warm Up 2
Begin with…
50 High Knees
Then
50 Sweeps
20 Sit Thrus
20 Triangle Ups
Warm Up 3
Begin with…
50 Jumping Jacks
Then
30 Walking Lunges
20 Get Ups
10x Position 1-3 Side Control
Warm Up 3
Begin with…
30 Jumping Jacks and 20 Mountain Climbers
Then
30 Triangle Ups
20 Spider Crawls
20 Side Shrimps
