From time to time, we all need a little “oomph” in our training. Maybe we’re getting a little stale with our routine, maybe we’re under-rested, or maybe life’s stresses are getting in the way and clogging the mind. When this happens, many times we need an “oomph” to get ourselves through – and through it working. Taking time off and rest is good (and many times it’s needed when we get like this), but if we can find a way to work through this period, then we’ll be that much better off. Now, don’t take this the wrong way – I’m not saying you should ignore burnout and just train through it, because you shouldn’t.

Doing so will just lead to more burnout or worse yet, injury. However, if you can tell that you’ve just got a case of the “blahs” and need something to get through this, then training is what you need.

Below is what I call my “Spend a Week in Hell” routine. Why do I call it that? Use common logic. Yep, the answer you were hoping wasn’t true – because doing this workout will be like spending a week in Hell. After this week, take the weekend off, and only do 2-3 days of strength and conditioning training work the next week (keeping up with your MA/MMA practice/classes is good, though). From there, begin your new strength and conditioning routine or return back to your old one.

This workout should take roughly 30 minutes per day, depending on how fast you train. This workout will constitute both your strength and conditioning. This workout was also designed so that virtually anybody can do it anywhere – all you need are a couple dumbbells, a jump rope (ideally two ropes – a speed rope and a heavy rope), and a little space.

Days 1/3/5 – Focus on Conditioning

-Dumbbell Swing x 15 reps (each side)
-“Ultimate Burpees” x 5 (see “Ultimate Burpees” description below)
-Rope Skipping x 150 jumps (using speed rope)
-Dumbbell Snatch x 10 reps (each side)
-“Ultimate Burpees” x 5
-Rope Skipping x 150 jumps (using speed rope)
*Repeat above for 8 “rounds”

-Bridging/Core Work

Days 2/4 – Focus on Strength

-Dumbbell Clean & Press x 5 reps (each side)
-Rope Skipping x 75 jumps (using heavy rope)
-Dumbbell Snatch x 6 reps (each side)
-Rope Skipping x 75 jumps (using heavy rope)
*Repeat above for 6 rounds

-Bridging/Core Work

“Ultimate Burpees” Description:

-Standing straight, squat down and put hands on floor
-Jump your feet back and hips up so that you end up in the “up” position of a Dive Bomber
-Do 1 Dive Bomber
-Jump feet back under chest to squatted position
-“Jump” body forward (keeping feet stationary) into the “up” position of a Push-Up
-Do 1 Push-Up
-“Jump” body back (again, keeping feet stationary) over feet to squatted position
-Do a Jump Squat or Star Jump up
*All the above equals 1 rep. To do 5 “Ultimate Burpees,” you’d have to repeat the above five times.

That’s it. Fairly simple, yet brutally effective. You’ll probably have to rest here and there throughout the workouts, but try and keep rest periods at a minimum – approx. 60 seconds for every 10 minutes working out (so, for a 20 minute workout, you’d get 120 seconds rest to allocate over the entire 20 minutes). Be sure to use Dumbbells that are heavy enough to make the workout a struggle.
Let me know how it goes…

Train Hard, Rest Hard, Play Hard.