Krav Maga’s Black Belt Workout

One of my instructors preparing for his black belt test asked me how I trained prior to my black belt test. Frankly, I wasn’t sure if he was asking rhetorically or if he was serious. When I remembered the question after another conversation that made it clear to me that this was a question seeking an answer, I sent him a text with my formula.

So, I thought I’d share the workout with Kravology readers also. Keep in mind, I have a firm belief that you must workout by working on the skills you wish to perform well under stress and fatigue.

Here it is…The Black Belt Workout (this goes well with partner training)

Monday:

  1. Warm up (10-12 minutes of brisk exercise, include core work)
  2. Exercise by completing all of the Bas Rutten workout DVDs in a row
  3. Complete 10 rounds of “30 sec. hard and fast” with 30 seconds rest
  4. Train through one half of the Krav Maga system to black belt

Tuesday

  1. Warm up (10-12 minutes of brisk exercise, include core work)
  2. Run on a treadmill incline – 10 sets of 30 seconds sprint (30 sec rest)
  3. Puke
  4. Work through the other half of the Krav Maga system to black belt

Wednesday

  1. Warm up (10-12 minutes of brisk exercise, include core work)
  2. Work through the entire Krav Maga system to black belt slowly

Thursday

  1. Take a long walk,
  2. Stretch

Friday

  1. Warm up (10-12 minutes of brisk exercise, include core work)
  2. Exercise by completing all of the Bas Rutten workout DVDs in a row
  3. Complete 10 rounds of “30 sec. hard and fast” with 30 seconds rest
  4. Train through one half of the Krav Maga system to black belt

Saturday

  1. Warm up (10-12 minutes of brisk exercise, include core work)
  2. Run on a treadmill incline – 10 sets of 30 seconds sprint (30 sec rest)
  3. Puke
  4. Work through the other half of the Krav Maga system to black belt

Sunday

  1. Take a long walk,
  2. Stretch

That’s it. Focus on building stamina, power, and speed while performing good repetitions. Keep your head in the workout. Good luck!

Leave a Reply

2 comments

  1. KnitterWeich

    Which Bas Rutten DVDs are you using

  2. CJK

    Use the thai boxing & all-around workout…great combination…