Bodyweight Combat Exercises From Navy SEAL Brad McLeod

5 Bodyweight Exercises That could Save Your LIFE: Exercise 2

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Along with being agile fighters must also have speed. Speed is all about developing the rate of force production and one of the best ways to drive home the development of this type of force production is with sprinting.

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Sprints:

If the jump rope (or skipping in place) is a low grade plyometric then the act of sprinting takes this up a notch in terms of intensity. Without stating the obvious sprinting basically consists of running as fast as we can, but the act of performing sprints to full capacity requires smart adaptation and regular practice in order for a fighter to reach their full potential in terms of acquiring optimal speed and performance.

In addition to training to reach optimal speed there is also the element of speed conditioning that must be acquired. In other words, we want to be able to perform an optimal sprint with optimal speed, but more importantly we want to be able to recover and do it again and again and again. In short, speed conditioning is also vital to fight conditioning.

Recommendation: For a well conditioned fighter I would recommend starting out sprints by performing build ups. In other words, begin at a reasonable distance of about 30 to 40 yards. From here start running and gradually build up speed to full speed. As a fighter improves with the build ups I would then start programming to run all out sprints the full distance.

Perform 20 to 30 sprints at 30 to 40 yard distances to start on your conditioning days. Once you build up then distance and volume can be adjusted based on your individual workout and fitness demands.