- Lesson 4
- 2:03 minutes to complete
Krav Maga is an offensive and defensive tactics system. It's divided into four main categories.
Here are the top exercises to improve each area of Krav Maga.
You may be spend 30 seconds to three minutes in a striking fight.
To prepare for short, intense bursts of activity do Squat-Thrust-to-Pushup for 20 seconds.
Rest for 10 seconds. That’s one set. Perform three sets.
For longer-duration activity, perform Rope Jump Double Unders for two minutes.
This move challenges your heart and lungs and improves footwork.
2. Self defense
Do explosive pushing exercises, like Wall Ball with different weights and heights. You must also train explosive pulling motions to improve self defense. Choose Bodyweight Lat Pullups for 3 sets of 10 reps.
Another option is Lat Rows on a Concept 2 Rowing Machine. Do three two-minute sets. Rest 60 seconds between sets.
3. Ground fighting
You must move to the ground safely and then get up quickly. The 180 Getup is a great exercise to help you fight on the floor. Do 1 set of 10 reps.
4. Weapon defense
To develop core strength for weapon defense use the Medicine Ball Trunk Chop. Perform 2 sets of 30 chops on each side.
To develop grip strength, choose Rope Climb for two two-minute sets. For both exercises, rest 30 seconds between sets.