Martial WOD #1

The martial path affords many ways of conditioning the capacities of the body from strength to endurance to flexibility, and traveling the martial path far enough will necessitate taxing these capacities so consistently that 'workouts' in the traditional sense are no longer necessary.  The 'workout of the day' initiated by CrossFit is one way of describing a variable, comprehensive, and function based approach to fitness that develops general physical abilities.  However, the exercises may be TOO variable, especially when the goal is to refine perfect form in a small number of important movements.

High level martial practice forces one to model, practice, drill, and refine specific techniques almost daily to the point that workouts begin to seem like unnecessary leisure at best, and detrimental distraction at worst.  The solution at this level is to confine workouts to brief supplements in martial training.  In this spirit, the WOD's on this blog will seek to document and consolidate some of the spontaneous training the author undergoes in hopes of assisting the beginning martial artist in understanding the kind of training to expect at the top level and offering new ideas to experts.  These WOD's, unlike those of CrossFit, are meant to be executed perfectly, with no sloppiness allowed.  They are also meant to be sustainable without injuries daily.  Therefore, these will not be impressive on paper.  The trick is to actually DO these daily without making excuses or requiring a social group to stay consistent.  Combined with diet, the healthy person will acquire and keep all the muscle they need simply by completing these WOD's daily.  If they are diligent in perfecting their form and visualizing application, they will also hone their martial skills.

The first workout was developed to be begun in a hotel room and finished in the hotel swimming pool with PERFECT FORM on every technique.

WOD #1

10 standing front leg raises, left and right
10 reverse crescent kicks, left and right (turning reverse crescent kicks for the advanced)
10 crescent kicks, left and right
10 side kicks, left and right
10 back kicks, left and right (turning back kick for the advanced)

50 pushups in as few sets as possible
After finishing the last pushup set, immediately begin low bear crawling 30 steps forward, then 30 steps backward without rest.

Jump in the pool after catching your breath.

20 underwater roundhouse kicks, left and right (keep the toes pointed to increase water resistance, maintain form as similar as possible to those done outside of water, push powerfully on both the concentric AND eccentric movements, be neck deep in water to prevent splashing)
20 underwater palm heel hook strikes, left and right (to work the front of the body)
20 underwater in to out palm heel strikes, left and right (to work the back of the body)
2x 50 underwater straight palm heel strikes, left and right (straight punches with the palms facing forward instead of fists)

All techniques must be performed strictly, with the intentions of simultaneously moving with maximal power and increasing water resistance as much as possible by maximizing the surface area of the palms and feet.  Visualize delivering knockout strikes.  This workout was developed through sheer intuition to maintain skills out of town and performed in just under 30 minutes.  It was sufficient to maintain excellent muscle tone for 2 days.