Workout Routines

Survival Strength for Self-defense

Improve your chances of success in self-defense encounters by following these proven training principles.



Exercise/Activity                                    Sets/Reps/Distance

Barbell Squat                                            5/5

Broad Jump                                               4/20

Running                                                     1 mile


Exercise/Activity                                    Sets/Reps/Distance

Plyometric Push-Up                                 5/3

Pull-Up                                                       10/10

Crunch                                                        2/100

Jump Rope                                                500 skips

Wednesday: Rest


Exercise/Activity                                    Sets/Reps/Distance

Deadlift                                                      5/5

Military Press                                            5/5

Pull-Up                                                      5/10

Burpee                                                      3/20

Jump Rope                                              500 skips


Exercise/Activity                                    Sets/Reps/Distance

Plyometric Push-Up                                 5/10

Kettlebell Swing                                      4/25

Broad Jump                                              4/20

Burpee                                                      3/25

Saturday and Sunday: Rest

The goal of this workout isn’t to get you ripped – it’s to give you larger, functional muscles that respond when you need them. All of the Olympic lifts will train multiple muscle groups at once, while the dumbbell swings, burpees and plyo push-ups will enhance the impact of your strikes. Strict, dead-hang pull-ups are indispensable and the short runs after heavy leg workouts maximize your fatigue.

Self-defense training without addressing an increase in strength and fitness is delusional. Self-defense training always operates under the worst possible assumption: the other guy is bigger, has a weapon, is drunk, and/or has three friends. When we train Krav Maga, we emphasize quick and brutal threat neutralization to enable an escape to safety: a 30-second fight that hurts or permanently injures the other guy but leaves you standing and looking for an exit. I can (and do) teach my students to target knees and throats and groins with heavy strikes but making the strikes land heavily is just as much a matter of power as it is control. Train hard to stay safe.

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