More Burpee Experimentation

The burpee has been a great revelation for martial arts technical practice.  Some favorites:

Navy Seal burpees (3 pushups, 2 leg raises per burpee) for chest, shoulder, and core development (anterior chain).  Perform at least 100 per workout in as few sets as possible to approximate prison conditioning.

357’s:  Perform 3 pushups, kickback, 5 pushups, kickback, 7 pushups, stand up.  This is my favorite method of increasing pushup volume.  20 repetitions of 357’s equate to 300 pushups.  Each set compounds fatigue in the pressing muscles, leading to great gains in endurance and mass.

Pullup followed by single leg reverse lunges (1 each leg) for repetitions (posterior chain development).  (60 repetitions recommended for joint health)

Kettlebell swing burpee for balanced conditioning (although form does tend to degrade if not careful).  (100 in as few sets as possible)

Dead man burpee: Drop down to the floor, remove hands off the floor, spread them far apart, bring them back together, hands back on the floor, execute a perfect pushup in a straight plank without bending back or legs, stand up.

Martial Technique Circuit: A dead man burpee followed by 1 kick per leg x 10 for each kick type (front rising kick, side kick, back kick, crescent kick, reverse crescent kick, others as preferred) or followed by a 4 strike combination of upper body strikes x 10.  The full workout includes 60 burpees, and is intended to be completed without rest for the purpose of maintaining combat applicable conditioning and technical proficiency.  A posterior chain focused day must be included to prevent muscle imbalances and keep the joints healthy.