Combinations are the heart of Krav Maga fitness training. The basic 1–4 fighting combinations are done on a heavy bag. Practice rotating the body, shifting the weight from left to right while delivering a powerful attack every time you make contact. You will have to learn this movement slowly at first, but once the movement pattern has been learned you can make your attacks fast and strong.

The numbers in the combinations represent how many alternating straight punches you deliver, starting with the left hand and ending with the opposite leg round kick from your last punch. The combinations are as follows:

• Basic 1: left punch, right kick

• Basic 2: left-right punch, left kick

• Basic 3: left-right-left punch, right kick

• Basic 4: left-right-left-right punch, left kick

The basic 2 and 4 combinations are more technically challenging than the 1 and 3. The reason is that you are required to send the left kick, which is the forward leg, and it has less travel time to gain momentum. Your left kick is usually not going to feel as strong as your right leg kick unless you work on making them both strong through training and practice.

Heavy Bag Combos

• Start in Fighting Stance. (Chapter 13, page 146)

• 2, 4, and 6 alternating Straight Punches for 60 seconds. (Chapter 13, page 149)

• Right leg Round Kicks. (Chapter 14, page 162)

• Switch stance.

• 2, 4, and 6 Straight Punches for 60 seconds.

• Left leg Round Kicks, 10–15 repetitions

• Start in Fighting Stance. (Chapter 13, page 146)

• Basic 3, 10 reps.

• Basic 1, 10 reps.

• Combine basic 3 and 1, 10 reps.

• Flip to the other side.

• Start in Fighting Stance. (Chapter 13, page 146)

• Basic 2, 10 reps.

• Basic 4, 10 reps.

• Flip to the other side.

Repeat the following drills two times:

Bursting Drill

• 10 seconds slow work.

• 10 seconds fast work for a total of 60 seconds.

First begin with the following prep:

Repeat twice on each side:

• 10 Right Knee Strikes. (Chapter 14, page 165)

• 10 Left Knee Strikes. (Chapter 14, page 165)

Combination Drill

You can do as many rounds of the following as you feel appropriate for your fitness level. Begin with at least two and move up from there. You should take about one minute to recover between each round. As you become more physically fit, you will notice your need for recovery time will decrease. This is a great drill for fighters as well as cardiorespiratory training. Perform two-minute rounds of the following:

• In order, basic 1, 2, 3, 4.

• 3 Right Knee Strikes. (Chapter 14, page 165)

• 3 Left Knee Strikes. (Chapter 14, page 165)

• Repeat.

Kicking Drill

This next drill is a way to improve the technique of your kicks. Training kicks in repetition allows you to self-regulate and correct any technique leakages that may occur. Your heart rate will reach your higher zones with this drill. This drill can be performed with Front Kicks and/or Round Kicks.

• 1 right, 1 left.

• 2 right, 2 left.

• 3 right, 3 left.

• 4 right, 4 left.

• Repeat second set with the left leg leading.

Core Training Format B 1

• Plank. (Chapter 16, page 188)

• Right knee to chest.

• Right knee to right triceps.

• 6 reps total.

• Switch to the other side.

Core Training Format B 2

• 10 Spinal Extensions with arms reaching forward. (Chapter 16, page 194)

• 10 seconds in Side Plank. (Chapter 16, page 189)

• Repeat pose on other side.

• 5–6 Straight-leg Sit-ups, holding a weight in one hand. (Chapter 16, page 190)

• 5–6 Straight-leg Sit-ups holding weight in other hand.

• 10–12 full Sit-ups with weight reaching overhead.

• Repeat sequence 2–3 times.

Final Stretch Format B

Seated with wide legs

• Reach right, then left, then center.

• Seated Forward Fold (seated variation). (Chapter 5, page 54)

• Spinal Twist. (Chapter 5, page 56)

• Happy Baby. (Chapter 5, page 55)

• Deck Squat. (Chapter 6, page 70)

• Roll up to a standing position.

Once you are able to get through Format B of the experienced workouts you can then mix and match your workouts. You can take the warm-up, stretches, and combinations that you like and develop your own workout formats. Look back through the chapters and incorporate additional training drills, strength-training exercises, and flexibility techniques that work well for you. Have fun and enjoy your training process!