Ling Lom basic attack workout fitness training ground fighting ground fighting mma bjj grappling BANNER

Ling Lom Basic Attack Workout

  • Are you interested in things like melee combat and ground combat?
  • You want to be able to attack from all imaginable body positions?
  • Are you looking for a hard workout that will push you to your limits?
  • You want to know if you have what it takes to be a Ling Lom fighter?

No problem! On this page we share our proven Ling Lom Basic Attack Workout, with which you can get started right now!

What kind of training is this?

The Basic Attack Workout is a one-hour high intensity workout and is part of our Ling Lom basic program.

The workout consists of 12 exercises (bodyweight exercises) and is suitable for those who want to get fit and be able to call up fighting techniques (fist, foot, elbow and knee) under maximum physical load.

You don’t need any equipment, so you can do this workout anywhere, anytime. It will not only improve your fitness and coordination, but also build mental strength and resilience – perfect when things get really tough in a fight!

ATTENTION: This is an advanced training program for anyone who is ready to take their fitness and attack techniques to the next level. Beginners should first stick to our (also free) 30 Exercises.

What is Ling Lom?

LING LOM (monkey-air or air monkey) is unarmed Pahuyuth using all capabilities and conditions of the human body.

How does this workout work?

Quite simple. Just watch the tutorial video below and follow the instructions. All you need for this workout is:

  • A solid floor (no mats!)
  • A stopwatch
  • About an hour of free time
Pahuyuth Muai Muay Thai Boran ground fight grappling

How to

  1. The workout consists of 12 exercises with a duration of 5 minutes each.
  2. The exercises should be performed over the entire duration with a steady pace and explosive movements.
  3. Try to complete as many repetitions as possible within the specified exercise duration.
  4. No breaks, no interruptions, no drinking, no food, no towels, no mats!

Pro Tip: If you feel uncertain how the individual striking techniques work, then take a look at our instructional video from 1984 in advance. There, the most important basics for fist, foot, elbow and knee are explained in detail.

Tutorial Video

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Recording date: April 12th 2017 | Language: German with English subtitles.

PLEASE NOTE: The exercises listed here have been compiled to the best of our knowledge and with the greatest possible care. They have proven themselves in practice. Nevertheless, only you can decide whether and to what extent you want to and can do these exercises. We recommend consulting a doctor before starting a sports or training activity. Neither the authors nor the owners of this site can accept liability for any disadvantages or damages to persons, property or assets. Legal and compensation claims are excluded. The use of this page and the implementation of the contents contained therein is expressly at your own risk.

The exercises in detail

Exercise 1

Straight fist in half squat aka. horse stance.

Duration: 5 minutes.

Exercise 2

Curved fist from the squat.

Duration: 5 minutes.

Exercise 3

Mixed fist with spread legs.

Duration: 5 minutes.

Exercise 4

Ascending foot from half squat aka. horse stance.

Duration: 5 minutes.

Exercise 5

Parallel foot from the squat.

Duration: 5 minutes.

Exercise 6

Descending foot from the squat.

Duration: 5 minutes.

Exercise 7

Ascending elbows from the squat.

Duration: 5 minutes.

Exercise 8

Parallel elbow on five levels.

Duration: 5 minutes.

Exercise 9

Descending elbow from half squat aka. horse stance.

Duration: 5 minutes.

Exercise 14

Ascending and descending knee from the half squat.

Duration: 5 minutes.

Exercise 15

Knee with counter-rotation from the squat.

Duration: 5 minutes.

Exercise 15

Prop ups with knee and elbow.

Duration: 5 minutes.

End of workout

Congratulations! If you have come this far, you have completed a proper attack technique training and managed to work yourself through about 50% of a regular Ling Lom fitness-training for beginners.

If you want to try going the full distance (about 2 hours), then simply add our Basic Endurance Workout at the end of this workout!

➔ Alright! Bring it on!

FAQ – Frequently Asked Questions

We recommend doing this training 1-2 times a week, with at least a day break in between.

Yes, you can do this workout at home or at the gym.

No, you don’t need any special equipment.

We recommend doing each exercise for 5 minutes. If this is too hard for you, then start with two minutes per exercise and increase your workload at your own discretion.

No, we recommend that you do not take any breaks during training. You should refrain from popular avoidance strategies, such as constantly dabbing yourself with a towel or glancing at your smart phone. That doesn’t work in a real fight either.

No, we do not recommend drinking water during training. You’ll become dehydrated, but that’s part of the challenge. You should be able to survive one to two hours without water supply.

If you can’t do an exercise, we recommend skipping that exercise and moving on to the next one, or modifying the exercise so that you can do it. If you have particularly big problems with the movements, then first train the 30 exercises.

No, this workout is not suitable for beginners. For beginners, we recommend doing the 30 exercises instead.

Yes, we are serious. This workout is not suitable for beginners. If you’re just getting started, we recommend that you start with a simpler exercise program, such as the 30 exercises. If you need help with the development of this teaching content, then take a look at our training in Berlin or our worldwide online training.

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