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Ling Lom Basic Endurance Workout
- Are you interested in ground combat and grappling?
- You are tired of doing the same training again and again?
- Are you looking for an extreme challenge?
- 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 Endurance Workout, with which you can get started right now!
What kind of training is this?
The Basic Endurance Workout is a one-hour high-intensity workout and is part of our Ling Lom basic program.
The workout consists of 15 bodyweight exercises and is suitable for all those who want or need to be fit enough for ground combat (e.g. MMA aka. Mixed Martial Arts, Brazilian Jiu Jitsu, Grappling, Hapkido, Jiu Jitsu, Ju Jutsu, Jeet Kune Do, Judo, Luta Livre, Wrestling, Sumo Wrestling, Systema, Vovinam and Sambo).
The Ling Lom Basic Endurance Workout is a great way to improve your fitness level, build coordination and endurance while practicing combat-techniques. In addition, the workout makes you more resilient and tough (also mentally) – perfect for 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 fighting power to the next level. Beginners should first stick to our (also free) 30 Exercises.
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 solid wall (for wall exercises)
- A stopwatch
- About 1 1/4 hours time
How to
- The workout consists of 15 exercises with a duration of 2.5 or 5 minutes each. We have indicated the respective duration below.
- The exercises should be performed over the entire duration with a steady pace and explosive movements.
- Try to complete as many repetitions as possible within the specified exercise duration.
- No breaks, no interruptions, no drinking, no food, no towels, no mats!
Tutorial Video
Recording date: April 19th 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
Defensive techniques with your arms in half-squat aka. horse stance.
Duration: 5 minutes.
Exercise 3
Dynamic side lunges with combined interception and defense movements.
Duration: 5 minutes.
Exercise 4
Lie on your back and hold your legs at a 45° angle. Perform combined elbow defense and attack movements.
Duration: 5 minutes.
Exercise 5
Exercise 6
In a low push-up position, bring the legs apart and back together. Only the hands and the balls of the feet touch the ground.
Duration: 5 minutes.
Exercises 7 & 8
Exercises 9 & 10
Position with your feet on a wall in a push-up position. Do push-ups for 2.5 minutes. Then perform knee thrusts for another 2.5 minutes.
Duration: 5 minutes.
Exercise 11
Tuck yourself into the wall with bent legs. Only the hands touch the ground. Bring the buttocks to the heels at a steady pace.
Duration: 5 minutes.
Exercise 12
From the shoulder-wide stance do monkey rolls backwards in four directions (backwards, forwards and to the sides). Try to execute your rolls as silent as possible.
Duration: 5 minutes.
Exercise 13
From the shoulder-wide stance, do monkey rolls in four directions (forward, backward and to the sides). Try to execute your rolls as silent as possible.
Duration: 5 minutes.
Exercise 14
Do frog jumps in four directions (forward, backward and to the sides). Try to execute your rolls as silent as possible.
Duration: 5 minutes.
Exercise 15
Do Kip Ups with a steady pace. Try to execute your rolls as silent as possible.
Duration: 5 minutes.
End of workout
Congratulations! If you have come this far, you have completed a proper ground combat training and thus managed to work your way through about 50% of a regular Ling Lom fitness-training for beginners.
If you want to try to go the full distance (about 2 hours), then add our Basic Attack Workout at the end of this training.
FAQ – Frequently Asked Questions
How many times a week should I do this training?
We recommend doing this training 1-2 times a week, with at least a day break in between.
Can I do this workout at home?
Yes, you can do this workout at home or at the gym. You can also do it outside if you feel like it and you find a replacement for the wall (e.g. a tree or a house wall).
Do I need any equipment?
No, you don’t need any special equipment.
How long should I do each exercise?
We recommend doing each exercise for 2.5 or 5 minutes. If this is too hard for you, then start with two minutes per exercise and increase your workload at your own discretion.
Can I take breaks during the workout?
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.
Can I drink water during training?
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.
What if I can’t do an exercise?
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.
Is this workout suitable for beginners?
No, this workout is not suitable for beginners. For beginners, we recommend doing the 30 exercises instead.
Are you serious?
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.