Solo Training Tips

I've been doing a lot of training on my own, and I thought I would share a few training tips with anyone interested in getting a good work-out in without having the benefit of a coach or partner to push you through it.

1) Start with stretches and a proper warm-up. I like to do static stretches for about 10 minutes. This is followed by 5 minutes of jump rope, 5 minutes of shadow boxing, and 5 minutes of dynamic stretches. If I have a really hard time moving (mornings have never been my strength!), I start off with a 20-30 minute light jog. A good warm-up is the key to a good work-out.

2) Write out the workout in detail, including how long each drill will take. This should help motivate you and keep you from cheating yourself by cutting the workout short.

3) Stick to things you know how to do. If you practice a new move with improper technique, you will only have to relearn the technique.

4) Repetition is key! This can get boring, so I try to do my workouts in a circuit. For example, I'll do 4 minutes of kicking techniques, 4 minutes of grappling with the grappling dummy, 4 minutes of footwork drills, and 4 minutes of combos. Then I take a minute rest and start again- this usually helps the time fly by.

5) Imagine an audience. When I'm feeling tired or just plain lazy, I imagine a pro scout is peeking through the window. It might sound silly, but it's usually enough to remind yourself to push the tempo.

6) Stick to simple drills. Oftentimes, the simplest drills are the best for developing skills. Power circuits, which involve things like jumps and weights, are best left for strength and conditioning coaches. Bag work is always a great drill that develops both skill and cardio.

7) Music motivates me! I have a playlist full of songs that keep me full of energy. When I start to get tired, I blast my favorite song and get back in the zone.

8) Shadow boxing is always good. It simulates a fight and brings all your skills together. Visualization is a great tool to use while shadow boxing; I always imagine my opponent standing in front of me and defend or attack accordingly.