Martial Arts

As a martial artist, you are expected to be on the field, in the ring, or on the mat working out the whole day. The more your work out in martial arts, the more you are expected to work better. This is not just limited to the technical training but also the other training that is usually seen as the supportive workout. In general training, you will see a lot of cardio with a mix of other workout styles that includes conditioning workouts, weight-based workouts, and a lot of endurance-based workouts.

Apart from all these variations you will also get to see different combinations of workouts like extreme strength-based workouts along with running. Even some people mix running with weight by adding a weight vest. All these things collectively help with body straining so when you get into the ring or on the mat, you do not give up easily there is no doubt that these workouts are intense but they also help you to boost your performance.

However, there is a fine balance of workouts. You cannot be performing all these workouts all the time. On some days you will opt to perform high-intensity workouts while on other days you will use a good warm-up workout, cardio, and then your technical training. In case you end up doing all this every day, you might expect that your body will be able to perform better but on the contrary, experts believe that you might end up with some kind of injury. This injury can be as simple as muscle train that will go away in just a few days or you might overtrain your way to something worse and permanent. So, no matter what you choose the goal here is to help your body have a fine balance of extremely intense workouts, some relaxing workouts, and some rest days.

With the help of this article, we will look at the workouts you need to perform on your off days. We will also list down the frequency of these workouts and how often can work out with these simple training-based workouts. Also, we will see if they are beneficial.

What Is the Frequency of The Rest Days?

Resting is very important. Experts believe that if you do not rest you might over-train which means that you will end up with an injury or you can also have some impact on your body directly which can cause issues in long run. Ideally, you are expected to work out with a frequency of 5 days to 2 days. This means that you will be working hardcore with full intensity for just 5 hours and then follow it up with two days of resting time. This can be done at once, so you can take weekends off. You can do it alternatively so you have time and then you can take a rest for one day.

Workouts to Perform on Your Off Days


Yoga is a great workout that is neither too intense nor too easy. However, experts believe that yoga can help with flexibility so this will come in handy for the time when you are on the mat. Also, this reduces the chance of injury so it is a win-win situation. Yoga is also an excellent workout for adjusting your posture. It will help in gaining confidence when you are on the mat. 


No matter at what level of martial arts training you are, you need to focus on cardio. Even on the lazy days when you are off. Cardio is not only good for maintaining your strength and endurance, but it is also very good for conditioning. People who are out of practice and want to get on the mat or people who are on break and want to continue the martial arts training eventually, need to practice cardio every day.


Running is one of the most effective, versatile, and exceptional workouts in martial arts. You will be able to burn the maximum amount of calories and it takes a few steps to fully customize running according to your need. You can not only boost your calorie burnout rate. But also work on your performance o the mat because it is the single most important workout that will polish your stance.


Swimming is a fun activity that most people enjoy for recreational purposes. It also has some of the best and most versatile benefits. As a martial artist on the vacation, this is an ideal activity that will help you stay in shape.

Rope skipping is another very good workout. It is very impactful for foundation training. It fixes your stance on the mat, helping you burn a good amount of calories while staying in shape. You will feel the boost of energy.

Bottom Line

To sum it all up, these workouts are generally low in intensity but they are really helpful. Also, you will find them relaxing after such an intense workout. Most people even end up adding these workouts in their cool down session because they can customize it based on how much workout can you put into the routine. And how effectively you can manage the situations. Some people add running and cardio in the warm-up. Because they can prepare their bodies for the intense workout to come. On the contrary, you might also see a few people adjusting to swimming by the cool-down session to feel relaxed. Based on the workout you choose for the off day you will notice improvement.


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