Weapons Workout

This is a set of workouts utilising the Tabata Interval training method to work on footwork and weapons coordination.

A Tabata is a 4 minute training set split into 20 seconds of workout followed by 10 seconds of rest, repeated 8 times (a total of 4 minutes).

Each Workout Set is split into 2 parts of 4 exercises. Each part has one basic arm/weapon idea that is repeated for each of the 4 footwork options (static, triangle, walking/linear, and free flow).

How to use it

• Start with Set 1, as it’s the simplest, has the most detailed explanations, and the footwork options are the backbone of all the other sets.
• For each exercise watch the tutorial and do the 2 minute practice session so that you get to understand the exercises.
• Once you have been through all 8 exercises you should be able to do the Tabata Workout for Set 1 without spending too much effort remembering how to do the exercise.
• Once you are comfortable with Set 1 you can progress to Set 2 which moves onto double sticks (rather than the single stick of Set 1).
• The Sets that follow on from here (sets 3+) have differing amounts of pre-workout help depending on how the new exercises connect to previous ones, so if you jump ahead you might find that you need to backtrack at times depending on your existing weapons skills.

The final aim of this course is that you can just load it up, pick the Set you’d like to follow, and jump straight to the workout video itself:

1 minute to open the course and pick your Set
+ 4 minutes training
= a 5 minute workout

And once you’re comfortable, you should be able to do it without the course at all.