Learning path 05 · Training
Prepare physically. Develop technique under control.
Build fitness, movement quality, equipment use and recovery safely—as a foundation for self-protection and close-combat training.
Four training stages
Prepare, practise cleanly, train solo and apply under control
Physical foundations
Build work capacity, strength, endurance and resilience systematically.
Start this stage →02Technique training
Prioritise technique over speed when using pads, bags and partner drills.
Start this stage →03Application training
Combine movement and decisions under controlled pressure.
Start this stage →04Solo training
Practise movement and conditioning safely without a partner.
Start this stage →English training blocks
The complete training path in English
Each session explains the exercises, progression, safety limits and decisions and includes the available step graphics.
Work capacity, not fitness alone
Remain capable when heart rate, breathing and attention are under load.
- Assess exertion realistically
- Control breathing actively
- Maintain movement quality at a moderate heart rate
Strength, core and safe movement
Stand stably, transfer force and control your body.
- Build a stable base position
- Regulate trunk tension
- Combine lifting, pushing and carrying safely
Endurance, intervals and recovery
Regulate effort and regain clarity after short peaks.
- Find a sustainable base pace
- Control interval intensity
- Use recovery actively
Build muscle without weights
Become stronger through bodyweight, leverage and controlled progression.
- Build a full-body session without weights
- Adjust exercises through leverage and range
- Measure progress without forced repetitions
Build muscle with weights
Load fundamental movements safely and progress them traceably.
- Determine a suitable starting load
- Cover squatting, hinging, pushing, pulling and carrying
- Increase weight only after quality criteria are met
Build aerobic endurance with steady, repeatable sessions
Exercise for longer while keeping a pace at which short sentences remain possible, then record how quickly breathing settles.
- Regulate moderate intensity with the talk test
- Develop weekly volume gradually
- Add intervals without replacing base training
Resilience and load adaptation
Build tolerance for carrying, balance and ground transitions under control.
- Combine practical loads progressively
- Improve grip, stance and ground transitions
- Plan exertion and recovery together
Focus pads, strike shields and heavy bag
Select training equipment for the objective and use it safely.
- Distinguish between training devices
- Present contact surfaces safely
- Control distance and posture
Technique before intensity
Build clean repetitions before increasing speed or resistance.
- Break a movement into phases
- Recognise errors early
- Select progression objectively
Partner training, roles and safety
Learn together without risking control, trust or health.
- Assign roles unambiguously
- Scale resistance progressively
- Give brief, specific feedback
Build controlled sparring
Develop timing and distance without turning a learning format into a fight.
- Understand sparring stages
- Limit rounds and tasks
- Maintain control during dynamic movement
Clinch, gripping and ground work
Understand positions, release safely and work towards standing early.
- Build a stable clinch base
- Use position rather than force
- Release and stand safely
Reaction and station drills
Connect several simple tasks without losing safety or quality.
- Notice signals
- Switch cleanly between tasks
- Link exertion to quality
Fatigue, decisions and exit
Recognise the simplest safe option under pressure and stop in time.
- Maintain priorities under exertion
- Recognise an exit early
- Plan recovery and review
Plan solo training safely
Prepare the space, equipment and intensity for controlled independent practice.
- Inspect the training area systematically
- Set effort and recovery in advance
- Select equipment and protection appropriately
Shadowboxing and movement
Develop stance, guard, direction changes and combinations precisely without equipment.
- Maintain guard while moving
- Coordinate steps and actions
- End combinations under control
Punching on the heavy bag
Train contact surface, force transfer and return to guard with progressive intensity.
- Find appropriate contact distance
- Align wrist and contact surface
- Increase force under control
Kicks and knees on the heavy bag
Practise distance, balance and controlled leg return without endangering a partner.
- Control the support leg and hip
- Choose a suitable target height
- Return the leg completely and safely
Training with a dummy
Practise target zones, angles, frames and position changes on a body-shaped device.
- Recognise target zones spatially
- Distinguish straight and lateral angles
- Release contact under control
Ground movement without a partner
Create space, move the hips and stand technically on a suitable mat.
- Protect head and trunk during ground transitions
- Move the hips deliberately
- Stand technically while maintaining orientation
Solo combinations and decision drills
Adapt short sequences to changing signals and stop in time.
- Recall familiar actions flexibly
- Reorient after every sequence
- Train exit as an equally valid decision
Solo intervals and load control
Combine heavy-bag work, movement and recovery into a repeatable session.
- Regulate exertion traceably
- Observe technique quality under pulse
- Use recovery as part of training
Full-body circuit without weights
Train legs, upper body, core and conditioning in one controlled session.
- Complete a full-body circuit independently
- Scale exercises to current ability
- Regulate exertion through breathing and technique
Legs and core without weights
Develop stance, hip strength and trunk control using bodyweight.
- Align knees and feet under control
- Stabilise hips and trunk without momentum
- Dose single-leg work safely
Upper body and core without weights
Train pushing, shoulder-blade control and trunk tension without equipment.
- Scale push-ups appropriately
- Control shoulder blades without shrugging
- Maintain trunk tension while moving the arms
Full-body strength with weights
Combine squatting, hinging, pushing, pulling and carrying in one balanced session.
- Train five basic movement patterns safely
- Move loads with a stable trunk
- Select load through technical reserve
Strength endurance with weights
Move moderate loads repeatedly without losing posture, breathing or control.
- Control moderate loads across several rounds
- Use rests deliberately
- Recognise technique loss as a signal to adjust
Lifting, carrying and core stability
Pick up practical loads, carry them safely and set them down under control.
- Pick up loads with stable hips and trunk
- Control bilateral and unilateral carries
- Plan the route and set-down area before starting
Complete English training library