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