Balancing muscle groups is the key to muscular development. Krav Maga training requires that you develop both strength and endurance because you will need to perform for minutes at a time while maintaining power throughout.

For example, you may wish to break your week up by training for endurance with Krav Maga routines and calisthenics four days a week while lifting weights in the gym on two to three of the days in between. If you want power in your chest muscles, you may want to bench press with 60 percent to 75 percent of your body weight for three sets of five repetitions. For endurance, you would want to lift 25 percent to 50 percent of your body weight for four sets of ten to fifteen repetitions.

If you are new to physical activity but training to get into fighting shape, you should be weight/resistance training at least one to two times per week in addition to your Krav Maga fitness training. You should perform an entire body workout every time you go to the gym. Build up to two sets of ten to twenty reps for each muscle group over the first few months, adding weight each time you exceed twenty reps for a particular exercise.

Next, add sets and lower reps to add strength (at the expense of endurance) for certain muscles while adding reps and perhaps even dropping down to one set for muscles that fatigue too soon (once you are willing to trade strength for endurance).

Within the Krav Maga training system, a combination of muscular strength and endurance exercises are used. These are more commonly known as functional training methods. Following are some functional strength training exercises that increase muscular strength and endurance.

Exercises for the Lower Body

Sumo Squat

This variation of a Squat is easier to learn for many people. It may also be a better choice for people with chronic knee pain. The feet are placed wide and the toes are turned out about 45 degrees. (It's fine if your angle is a little more than 45 degrees.) The torso stays upright as the knees bend over the big and second toes. The hips will not travel back nearly as much for this kind of squat. The pressure is still primarily on the heel of the foot in the upward as well as the downward phase. You may hold a hand weight or a ball to increase the resistance. This exercise is a great way to strengthen, lengthen, as well as open the hips and the inner musculature of the legs.

The Basic Squat

The squat is one of the most important exercises to maintain a healthy back, hips, and knees. You perform movements very similar to squats all day long without even realizing it. Every time you sit down and stand up you are doing a squat — on and off of the couch, in and out of the car, up and down to use the restroom.

A basic squat is very similar to sitting down and standing up from a chair, which is a great way to begin learning a squat. Find a chair or stool that is close to the height of your knees. Stand with your back to the chair. Place your heels a few inches away from the base of the chair with your feet about a hip width apart or slightly wider. Start with your arms by your sides, and as you take your hips back and down, reach your arms forward to counterbalance your weight. Very lightly touch your hips to the seat and stand back up. Keep the pressure on the heels of your feet in order to make the back of the legs (hamstrings and gluts) do more work then the front of the legs (quads).

Combining Upper and Lower Body

Squat with Ball

Squatting with a ball works the same muscles in the lower body as a basic squat. The only difference is that you hold a medicine ball in your hands as you squat. (If you don't have a medicine ball, you can use hand weights or even a basketball or soccer ball.) As you drop down into the Squat, touch the ball lightly to the floor. As you come up from your Squat take the ball up over your head, extending through the entire length of your body. Concentrate on controlling both the upward and the downward motions in order to build stability of the exercise. This exercise develops muscular strength in the lower body and the upper body simultaneously. It also emphasizes a great deal of the muscles in the trunk.

Squat with Diagonal Reach

While holding a ball, do a Basic Squat. As you go down in the squat, rotate the torso to the right side, reaching the ball down at a 45-degree angle. As you come up, bring the ball back up diagonally across your body at a 45-degree angle to the left. Be sure to perform the same amount of repetitions on both sides. This exercise builds strength in the lower, middle, and upper body as well as strengthens the ligaments and tendons on the inner and outer knee.

Static Squat with Rotations

You may want to place your feet further apart with the toes turned out slightly for this variation. Come to the bottom of your Squat and hold it. That is the static part. Holding a ball with your arms stretched out in front of you, rotate your torso right and left. Your eyes will follow the direction the ball goes. This builds muscular endurance in the lower body and increases dynamic strength in the trunk. It also develops stability in the inner and outer ligaments and tendons of the knee.

Vertical Jump

Standing with the feet hip width apart and parallel to each other, bend the knees and swing the arms down and back. As you come up, push off the ground with the legs and swing the arms forward and up. The arms will help to propel the body up and off the ground. Land softly and with control by bending at the knees and hips to absorb the force of the landing. This is an advanced variation of a squatting exercise. It is necessary to build the stability and strength of your squats before moving to exercises that require your body to leave the ground. Exercises that involve leaving the ground are also a great way to develop power.

The Deck Squat

Begin by standing with your feet hip width apart and arms straight out in front of you. Bend your knees as if you are going to sit on the floor. Once your bottom reaches the floor, roll back toward your shoulders. With momentum, roll forward and place your feet on the floor as close to your hips as posible. Once your feet touch the ground, stand up quickly.

It's fine to use momentum with this exercise as long as you are in control of the movement. This exercise is good for opening up your hips and lower back, as well as for strengthening your knees and hips throughout their full ranges of motion.

Stationary Lunge

Stand with feet hip width apart. Step one foot back, placing the ball of the foot on the floor. This is the starting position. Stabilize and balance in this position before moving into the lunge. Bend both knees to about 90 degrees (the back knee will almost touch the floor), then return to the starting position. If you find it hard to stay balanced, use a chair or wall to stabilize yourself throughout the movement. With practice your balance will increase as will your lower body strength.

Reverse Lunges

Start with the feet hip width apart. Step one foot back and bend both knees into a Lunge. Using mostly the forward leg, pull yourself up to standing. Repeat this exercise with your opposite leg. This exercise builds strength and mobility in the hips as well as increases dynamic balance.

Lateral Lunges

Begin with your feet together and arms by your side. Step out to the right, bending the right knee and touching the left hand to the floor. Press off the right leg and bring the feet together. Repeat on the opposite side. Lateral Lunges strengthen the hips and inner and outer ligaments and tendons of the knees.

The Evolution of Your Muscle Training Routine

In order to build a good combination of muscular strength and endurance, you should complete an average of two to three sets with ten to twenty reps per set. Remember that more weight with less reps builds strength, and less weight with more reps builds endurance. You should train for both strength and endurance. Use a weight that leaves you feeling some fatigue by the time you've completed about twelve repetitions. If you complete twenty repetitions with a six-pound ball and you can do another ten reps, it's time to start using a heavier ball!

If you are a beginner, start with a ball such as a handball, basketball, or soccer ball before progressing to a weighted ball. When using a weighted ball, the recommended starting weight for women is four pounds and for men at least six to eight pounds. If you do not have a weighted ball, a hand weight will work just as well.