Lockdown 3.0

Here we are back again for another lockdown! I am going to keep with the same format that we used last time for our online training. 

Each week will have a full workout routine released covering training for the whole week and then each day I will upload videos going into specifics on facebook. Videos will be released every weekday (and some on weekends) so make sure to log in and have a look! 

If you have any questions please just ask, you can message me privately if you would like or contact me on 07813347795 or kravmagacontact@gmail.com

Goal setting:

I think many of us at the club are very goal orientated and so it only makes sense to set yourself goals during the lockdown. These don’t necessarily need to be fitness or training driven goals but other goals can be useful too: 

  • Eating fruit and veg every day
  • Not drinking until a certain hour 
  • Making sure you exercise at least 4 times a week 
  • Cutting down on reading the news
  • Take your vitamins
  • Phoning a (different) friend once a day to check up on them

All of these goals are important and will help you through these times which can be especially hard given the time of year. The last time we had a full lockdown was in the summer but a winter lockdown will be very hard mentally. 

Train at least 3 to 4 times a week

This weekly routine begins with a cycle of calisthenics based training before evolving into a weighted cycle for those of you who have equipment. We have provided routines using barbells, kettlebells, sandbags, dumbells, trx machine and many more. Of course if you would like to follow one of our kettlebell routines or one of our routines from a previous imprisonment – I mean lockdown – then you can find them all on this website. (or just ping me and I’ll show you the way)

I would aim to train at least 2 to 3 times a week if you’re starting out.  3 – 4 times a week for general health and if you’re a beast (and know what you’re doing) then you can go for 6 days. These workouts will vary in toughness. There will be a good focus on core strength, endurance, explosiveness and of course skill. 

Our last cycle was off season strength focus, now its time to put that strength to good use and to increase our endurance so that you can fight long and hard. As General Patton said “Fatigue makes cowards of us all” 

I have seen many bigger and stronger guys quit over the years and verbally tap out in a fight to a smaller guy simply because they lack the conditioning. Remember in a street fight, being unable to continue means you’re going to be in a very bad place. Asking an attacker to stop because you aren’t very fit and need a rest isn’t an effective form of defence. 


This plays an important part of your goal. If you want to build muscle you need to eat more. If you want to lose fat you will need to eat less. If you want to maintain and just get fitter then I will work out your dietary requirements for that as well. 

The nutrition plan is located here. However if you need me to work out how many calories you need or your macros then please message me individually as it has to be calculated per individual. Alternatively you can join our online facebook nutrition group. Don’t forget it works – it is valuable information – but its what you do with it that counts! 


Below is a list of the best supplements you can buy cheaply and which work. There is a lot of snake oil in the supplement world, this list will help you avoid them. 

Best supplements for Combat Atheletes 


For this cycle we are going to hit a bodyweight OR a weighted (kettlebell/barbell) workout every Monday Wednesday and Friday. Tuesdays and Thursdays will be for conditioning and skill workouts and I will include some pull ups for those of you who enjoy them. 

Bodyweight training is great as training on its own, or as an addition to weighted training. If you have the facilities to use a barbell then I would recommend following Jim Wendlers Jack Shit workout done 3 x a week and then followed by one of our bodyweight workouts or follow one of our kettlebell routines. 

One of the big benefits from bodyweight training is that it is very good on your joints. Lifting heavy weights is a big strain on your tendons and ligaments. I know from personal experience that when I am powerlifting I tend to be very achey (albeit strong) whereas when I am focusing on calisthenics I feel much more athletic, injury free and dare I say even youthful 😉 

Training with weights allows you to use a heavier weight than you can achieve using your body and when programmed correctly allows us to push to higher levels of strength and conditioning.

Scaled the Workouts:

How to scale it down – or up. Now of course ideally everyone will be able to find the time to do each days training. Each workout should only take around 45 minutes so this should be manageable but if you find you can’t for any reason then you can strip it down in the following ways: 

  • Less reps or less rounds
  • Use easier exercises eg squats instead of jump squats
  • Only train Monday Wednesday and Friday 

If you want to scale it up, try adding a weighted vest!

Each weeks workouts will appear here on the links below, they are password protected as they are for members only. I have included links to all of the bonus material and also from previous workouts which are available to everyone!  

Keep in touch, stay active on the group, ask questions, set goals and smash them! 

Week 1 Routine

Week 2 Routine

Week 3 Routine

Week 4 Routine

Week 5 Routine

Week 6 Routine

Week 7 Routine

Week 8 Routine

Week 9 Routine

Week 10 Routine

Week 11 Routine 

Week 12 Routine

Week 13 Routine

Week 14 routine

Bonus Material!! 

Here are 25 quick, short workouts that you can do at home either as a standalone or as an addition to your training:

25 Metabolic Conditioning Workouts

Other Workouts you may like: 

Kettlebell Workouts

Boxing Workouts

MMA Workouts

Krav Maga Workouts