Before you start
- Check the training area, equipment and pain-free movement before increasing load.
- Set intensity, roles and a stop signal before partner or contact work.
Physical foundations · Lesson 01
Work capacity, not fitness alone
Remain capable when heart rate, breathing and attention are under load.
This session measures how long you can move while breathing steadily and keeping each exercise technically controlled. Record the starting result so later sessions can be compared with it.
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Lesson guide
Training
Build and practise a skill under control, then check it against clear criteria.
Success criteria
- Finish repetitions with reserve
- Keep breathing controllable
- Record movement quality
Practical task
- Mobilise: complete 5 min under control and record one quality observation.
- Foundation circuit: complete 15 min under control and record one quality observation.
If conditions change
- Reduce range, resistance, speed or work time until control returns.
- Replace contact work with slow positioning, movement and exit practice when a partner or suitable equipment is unavailable.
Detect and correct errors
- If “Using exhaustion as the only objective” occurs, stop and return to the last controlled step.
- When breathing or emotion is no longer controlled, reduce intensity and return to the previous progression level.
A controlled circuit combines squatting, pushing, carrying and active recovery.
Learning goals
- Assess exertion realistically
- Control breathing actively
- Maintain movement quality at a moderate heart rate
01
Your training session
A controlled structure with a clear duration and traceable objective.
Mobilise5 min
Perform five slow circles each with ankles and shoulders, then bend and extend hips and knees without bouncing. Walk easily for two minutes: breathe in through the nose and exhale a little longer without holding your breath.
Foundation circuit15 min
Complete three calm rounds: 8–12 squats with hips moving back and knees following the direction of the feet; 6–10 push-ups with hands on a stable raised surface and a straight trunk; carry a light backpack close to the body for 30–45 seconds; then walk briskly for two minutes. Check breathing and posture between exercises.
Technique window8 min
After each round, perform one simple movement cleanly and deliberately re-establish distance. Quality matters more than speed.
Cool down5 min
Lower the heart rate gradually, check breathing and record the perceived exertion briefly.
Equipment
- Timer
- Water
- Optional light load
Train safely
- Stop immediately after pain, dizziness or loss of control.
- Increase intensity only while technique and communication remain stable.
Sound execution
- Finish repetitions with reserve
- Keep breathing controllable
- Record movement quality
Avoid these errors
- Using exhaustion as the only objective
- Forcing technique under fatigue
- Ignoring pain
Decision drill
After two rounds, movement becomes untidy and breathing is hectic. What is the best training decision?
- AIncrease the pace to finish quickly.
- BReduce the load, restore technique and continue under control.
- CEnd all future training immediately.
- DContinue with the maximum load.
Show answer
Correct: B · Training should be demanding but controllable. Reducing the load lets you restore controlled breathing and correct movement before repeating the exercise.
Work capacity grows through repeatable quality—not one-off exhaustion.