Adding Krav Maga to Your Exercise Routine

Krav Maga, pronounced “krahv muh-GAH,” is a type of martial art that includes self-defense moves and techniques. Krav Maga was developed during the 1940s in Israel by a man named Imi Lichtenfeld, who taught his self-defense techniques to soldiers. Since then, Krav Maga has become an increasingly popular form of fitness and self-defense across the world, including the United States, where it is a trendy and challenging way to get in shape.

Krav Maga: New Exercise Moves

Krav Maga uses techniques and moves from other forms of martial arts, including jujitsu, judo, and boxing, but it also uses weapons and props. In Krav Maga classes, students are taught to defend against an opponent or multiple opponents wielding weapons — even guns and knives.

Krav Maga also teaches ways to use the body’s reflexes for self-defense, and how to target an attacker’s physical weaknesses and vulnerabilities.

Many Krav Maga classes also offer sparring sessions, under close supervision. While it’s not a required part of most fitness classes, it is an option for people who want to focus on the self-defense techniques of Krav Maga in addition to its fitness benefits.

There are also Krav Maga-inspired classes that focus on cardiovascular conditioning, elements of yoga, and sports circuit-style training. Additionally, there are also classes for women only.

Krav Maga: Exercise and Fitness Benefits

Krav Maga is a high-intensity form of martial arts that burns calories and builds muscle tone. Like most exercise classes, Krav Maga sessions begin with a warm-up and end with a cool-down period, with plenty of training and aerobic exercise in between.

Krav Maga includes kicks, punches, and other vigorous aerobic moves that also tone muscle. It’s a good way to boost strength and stamina, and also lose weight.

Not only will you improve your physical fitness, but Krav Maga workouts are also designed to sharpen your mental fitness. Since Krav Maga prepares you to defend yourself both physically and mentally, participants often find it boosts confidence and reduces stress.

Getting Started With Krav Maga

Self-defense training classes are likely to be available at an officially licensed Krav Maga training center or other martial arts studio. Mainstream health clubs are offering classes as well; contact clubs in your area or check online to see if Krav Maga classes are on their schedules. Many gyms may offer Krav Maga-based fitness classes, focusing more on the fitness and workout aspects while still incorporating some self-defense moves.

Unlike some other martial arts, Krav Maga doesn’t require a special uniform to participate. You can wear your usual comfortable workout clothes and a pair of supportive sneakers or boxing shoes to train. Krav Maga is appropriate and available for all ages, even children.

If you want to learn self-defense techniques or are just looking for a new exercise routine, check out Krav Maga. You can learn to protect yourself, improve your self-confidence, tone up, and burn calories, all at the same time.

On a typical Tuesday night, when most of my friends are headed to Spin or yoga class, I put on a groin guard and grappling gloves to get punched, kicked, and choked — voluntarily. This might sound like some kind of underground club for masochists, but it’s actually one of the best workout classes in existence, and it can save your life. I’m talking about Krav Maga, the self-defense system widely used by the military, law enforcement, and, weirdly enough, Brad Pitt and Angelina Jolie (it’s not every day you get to lump all those groups together). I’ve been completely hooked on Krav Maga ever since the first attack I thwarted in class nearly five years ago, and I think more people should share my (very healthy) obsession.

My first foray into Krav Maga was in 2010, when I was avidly obsessed with action movies, especially ones involving seemingly invincible spies (the Bourne trilogy is my all-time favorite). Believe it or not, I actually applied to the CIA, the FBI, and the NSA that Summer. (Still haven’t heard back yet, guys. Did my applications get lost?) With my pipe dreams brutally dashed, I decided to settle for the next-best thing: turning my life into an action movie, starring myself.

The first Krav Maga school I tried out laid a great foundation for my Krav Maga training, but I found it to be too fitness-based and not focused enough on the actual techniques. The next school I tried, the Krav Maga Institute NYC (KMI), has essentially become like a second home to me. I am indebted to KMI and its team of knowledgeable, skilled, and hilarious instructors for helping to shape me into the woman I am today. (Plus, there’s not another bunch of people in the world I’d rather do pickle backs with.)


While having such top-notch teachers is crucial to your experience, it’s ultimately the system itself that will transform you — physically, mentally, and even spiritually. Here are all the reasons I’m obsessed with Krav Maga and why you should be too.

It Works

Given that the system was originally developed for the Israeli armed forces, you know it has to be pretty effective. Krav Maga means “contact combat” in Hebrew, and that’s exactly what it is. Developed by Imi Lichtenfeld in the 1940s, when the Israeli Defense Forces were concurrently forming, Krav Maga was designed to be yet another weapon in a soldier’s arsenal. In other words, your body is a weapon, and it can defend against anything, including guns and knives.

Since then, the system has been adapted for law enforcement and civilian use, but the fundamental principles remain the same. Some of the most important principles for civilian practitioners include defend and counterattack simultaneously, be as aggressive as possible, and don’t get hurt.

To put it even more simply: you’re fighting for your life. Even though it’s known as a self-defense system, Krav Maga practitioners must also learn fundamental fighting skills — how to properly punch, elbow, kick, etc. It’s as much an offense system as it is a defense system.

However, what is perhaps paramount above all else, for KMI and any true Krav Maga school, is safety in training. Yes, students are encouraged to display explosive aggression and are being “attacked” constantly, but the system was also designed for its practitioners to train without getting hurt. And not getting hurt is Krav Maga’s primary goal.

It’s Reality Based

What distinguishes Krav Maga from other martial arts is how realistic and practical it is. The confrontations we deal with in class mirror the real world — muggings, sexual assault, bar fights, etc. — not controlled scenarios that involve another martial arts practitioner and a matted arena. That’s also why Krav Maga is not a competitive martial art, like Muay Thai or jujitsu, because the techniques are designed to inflict maximum damage. However, that’s also what makes it so effective.

To truly simulate real-life threats, we often practice stress drills in class, which can entail a circle of people pushing into you with punch pads and screaming in your ear or surprise attackers trying to stab you at unexpected times. Sometimes we simply spin around 10 times before performing a defense. These drills are designed to exhaust our bodies and disorient our senses, so that we can practice the techniques under stress. In real life, your attacker is not going to wait for you to get in position before launching an assault, so you better be prepared to fight back under unideal circumstances.

Anyone Can Learn It

The beauty of Krav Maga is that it’s designed for anyone and everyone to learn. It doesn’t matter if you’re 6’5″ and 300 pounds or 5′ and 90 pounds. I had the privilege of chatting with Darren Levine, chief instructor of Krav Maga Worldwide and one of the highest-ranked instructors in the world, who told me, “One thing that instructors must always remember — Krav Maga is a system for everyone. And just because you have the physical ability to do something, it’s not Krav Maga if only 10 percent of your students are also able do it. Krav Maga is for everybody.”

In fact, one way to think of Krav Maga is that it’s the great equalizer. The system’s techniques allow the 90-pound girl to neutralize the 300-pound guy by focusing on the attacker’s vulnerable points. And you don’t need any prior martial arts experience to become proficient.

“The more simple the techniques, the more direct, the less fuss, the more effective,” Levine explained. “That’s how you measure the technique, not through your ego or how fancy you look doing them.”

It’s a Great Workout

If your body is a weapon, then you’ll want to make that weapon as strong as possible. Think of Krav Maga as the metalsmith who not only forges the sword but also fortifies it to make it as lethal as possible. (You are the sword, in case that wasn’t clear.) In every class, we have a warmup, power drills, and exercises that combine cardio and strength training at intense intervals. So not only are you learning the techniques that will help save your life, but you’re also conditioning your body to carry out those techniques more effectively and last longer in a fight.

And for those who are more fitness-focused, KMI offers an Elite Military Fitness class, which is what I imagine Navy SEAL training to be like; Combat Cardio class; and a kettlebells class. Truly dedicated students who can fit all of these classes into their schedule will go from civilian to Jason Bourne in a matter of weeks.

It Will Help You in Other Areas of Life

It’s only natural that once you’ve gained some physical confidence, that confidence will carry over into other areas of your life. Developing mental resolve in handling hypothetically threatening situations, strengthening your muscles with strikes and power drills, and gaining a better understanding of your body and its instincts are all working toward optimizing you as a whole, and you’ll notice the benefits extending far beyond class.

I asked Patrick Lockton, director of KMI and the first instructor I met at the school, for his insight on this. Lockton said, “The interesting thing is that we did a survey on this about two years ago. We asked our students what they felt were the three main benefits of their training at KMI. We were expecting them all to say weight loss or being fitter, or ‘the self-defense and fighting skills saved me and my friends’ or something. They actually didn’t focus on those aspects at all. By far the most common response to the question was boosting self-confidence.”

How exactly does getting attacked over and over again boost one’s self-confidence?

“The training changes people’s psychological patterns and opinions of themselves, others, and life in general,” Lockton said. “Strange things happen when you realize you are capable of a lot more than you thought.”

Indeed, Krav Maga is like a doorway into a new part of yourself. Once that doorway’s been cracked, the rest of you comes flooding through and suddenly you feel like you can accomplish anything.

“The KMI mind-set helps people start believing in themselves, and this can make a huge difference in someone’s life,” Lockton continued. “Students can easily translate their success in training to success in their lives.”

You Will Make Life-Long Friends

Besides learning invaluable self-defense skills, you’ll also be experiencing an unparalleled kind of camaraderie in class. Nothing brings people closer like going through physical and mental hell together for the sake of self-improvement. Everyone, even the ones who are normally curmudgeons in their normal lives, are supportive and positive in class. It’s kind of hard to be a jerk when you’re getting kicked in the groin. And if you can get past beating each other up (one of my friends in class kicked me in the ear once), you can probably get past anything.

Over the last two and a half years, I’ve made friends with people from all walks of life, of all ages and backgrounds — financial analysts, scientists, nurses, etc. These are people I normally wouldn’t meet and get to know in my normal life, but after taking turns putting each other in headlocks and blood chokes, you kind of want to give them your firstborn.

And there’s honestly no bonding experience like our Krav Maga tests, which determines if you’re ready to go up a level in training (think of belt tests in karate). These are grueling four-hour-long tests that combine technique display, exercise drills, and hardcore conditioning — the easiest level ends with 50 burpees. “Intense” is an absurd understatement. But when you’re drenched in sweat and on the verge of vomiting and you look around you at everyone else going through the same thing, and when your testing partner puts their hand on your shoulder and says, “You got this,” you feel like you would do anything for these people.

My fellow classmates are more than just the people who train next to me at the gym after work; they’re my family.

It Can Save Your Life

In case this hasn’t been emphasized enough, Krav Maga can save your life. If you live in a densely populated city with a high crime rate, it might actually come in handy one day (but hopefully it won’t). Even if you don’t — even if you’ve never encountered physical danger in your entire life — you never know when a threat might present itself. And if you happened to have applied for an intelligence agency and they decide to finally call you back, well, Krav Maga will come in handy then too.

Image Sources: Andrew Dallas of the Krav Maga Institute NYC and Instagram user aliciaql

Self-Defense Workout | Can You Get in Shape With Krav Maga?

At Krav Maga Worldwide, one of the questions we often get asked is: “Will your program help me get in shape?” While the primary goal of Krav Maga is to teach you lifesaving defense skills, we recognize that there’s an important relationship between personal fitness and self-defense. You want to be in the best shape possible when fending off an attacker, and that’s why we have specially designed fitness classes that will teach you to kick butt while you burn calories and build strength. Here is an overview of some of our most popular self-defense workouts.

Fitness Classes

Fitness is an extremely important aspect of your self-defense workout. You may have heard the phrase, “If you don’t use it, you lose it.” This is true in the sense that if we don’t use our muscles, they will continue to go soft and weaken. The Krav Maga fitness classes focus on strengthening and toning muscles. Students of all levels come to see how this affects their everyday life, giving them more energy for normal tasks like raking leaves, walking, hiking, and playing with children. The fitness classes are appropriate for anyone, no matter where you are in your quest for better health.

Mobility Classes

Krav Maga Mobility classes will take your self-defense workout to the next level by increasing your flexibility and helping you learn how to prevent injuring yourself by overstraining. Causing injury to oneself by lack of stretching, stressful bending, twisting, and lifting are extremely common and also easily avoidable. Practicing a good stretching routine will gradually increase your flexing abilities and learning proper movement techniques will stave off dreaded body strains.

Cardio Con Classes

Cardio Con classes are part of Krav Maga’s new conditioning self-defense workout program that is designed to give your body more stamina and power in a short amount of time. This cardio training is not for the faint of heart, as they are high-intensity workouts that will get your heart pounding and the sweat dripping! You won’t find any heavy Olympic weightlifting in this class, but you will use your body weight, plyo boxes, medicine balls, kettlebells, dumbbells, pull-up bars, and rings. Expect to drop some excess body fat with this workout!

CrossFit Classes

CrossFit classes are the next step up, and you can get instruction on Olympic weightlifting and other areas like high-intensity interval training, plyometrics, powerlifting, gymnastics, and calisthenics. Prepare to not only lose body fat but also to transform your body into that physique you have always wanted.

KM Bag

Krav Maga Worldwide’s KM Bag classes are where beginners can get a solid self-defense workout that strengthens muscles, improves cardiovascular endurance, and lets you practice punching, kicking, correct body alignment, and other Krav Maga techniques.

You Don’t Need to Be a Bodybuilder to Learn Self-Defense

Think you’re too weak for self-defense to ever be effective in action? Think again! Krav Maga self-defense workouts were designed for average people just like you. Underdogs of all shapes and sizes can learn techniques that will give them an edge in an aggressive attack situation. Criminal assailants also come in all levels of physical fitness and may never have studied any fighting techniques, so never be discouraged from standing up for yourself.

A System for Fighting and Protection

Learning the Krav Maga system will enable you to protect not only yourself but also other people like your family, friends, loved ones, and anyone else who needs help. The world can be a dangerous place, and that’s why Krav Maga teaches and trains you for the most common real-life situations that can happen.

When attending a Krav Maga class, be prepared for the unexpected because we will throw it at you, again and again, to make sure you can react quickly and appropriately to surprise and aggressive attacks. Improving your reflexes is an important part of the self-defense workout.

While other martial arts may train you to use some weapons like knives or nunchucks, Krav Maga Worldwide classes will teach you to utilize what is available to you in a crisis. That may be a knife or it could be a less obvious weapon, like a piece of wood, a heavy object, and of course your fists, feet, head, and elbows. Improvising and adapting to a situation can give you the upper hand when it’s most needed.

When starting your path to learning Krav Maga self-defense workouts, always approach with a can-do positive attitude and be assured that no matter what your current fitness level, committing to classes will improve your body and mind over time. The Krav Maga system is designed to quickly teach you retainable self-defense techniques. Combine those lessons with the simple fitness training and you are sure to be satisfied with the results.

Self-improvement does take self-discipline, but your first step toward fulfilling your goals and building a healthier you is signing up for classes. Krav Maga can be learned and practiced through our online academy, or you can learn in person at one of our worldwide Krav Maga locations. Discover more about Krav Maga Worldwide at

Baton Rouge Weight Loss Challenge

Our Weight Loss Challenge Has Everything You Need To Succeed

Looking for a better way to train and see results?

Then come see us at BR Krav Maga and take on the best Weight Loss Challenge in all of Baton Rouge. We’re offering men and women of all experience levels the best combination of strength training, cardiovascular exercise, and even Yoga!

PLUS, we’re proud to offer a comprehensive Total Body Weight Loss Challenge that gives you all the fitness and nutrition tools to see incredible results.

Just fill out the short form on your screen to learn more or to get started today! We’re conveniently located on both Airline Highway and Perkins Road.

Why Is Our Weight Loss Challenge Right For You?

We are proud to offer a Weight Loss Challenge that works for everyone. At BR Krav Maga, we have combined the best aspects of strength building and fat burning for a total-body workout that can keep you on your toes and keep your body guessing week after week.

Our Weight Loss Challenge in Baton Rouge include

  • TRX Suspension Training
  • Kettlebells
  • Battling Ropes
  • Yoga & More!

It doesn’t matter if you’re a complete beginner or an experienced athlete. Our team is here to help you stay challenged and get the most out of every workout.

PLUS, Our Comprehensive Total Body Weight Loss Challenge Is Perfect For Incredible Results

It’s not easy to commit to a comprehensive health and wellness strategy. But we’re working hard to make it easier than ever before.

At BR Krav Maga, our Total Body Weight Loss Challenge is an all-out weight loss system that offers you all the tools and resources you need to enjoy sustainable success. Our team is giving you access to:

  • Cutting-edge fitness workouts
  • Tailored nutrition strategies
  • Ongoing feedback and accountability
  • A direct path to your goals

Our Total Body Weight Loss Challenge is designed to help people across Baton Rouge lose up to 6% body fat and 25lbs in just six weeks!

Learn More About Our Weight Loss Challenge In Baton Rouge Today!

You don’t want to miss out on everything we have to offer here at BR Krav Maga. Our Weight Loss Challenge can change the way you think about health and wellness and our Total Body Weight Loss Challenge is helping men and women across Baton Rouge enjoy incredible weight loss success. You could be next!

Just fill out the short form on your screen to learn more or to get started today!



Welcome to our 12 Weeks Krav Maga Fitness Challenges for Women. These 12 weeks are exactly the same as our original 6 Week Krav Maga Get-Fit Challenges. If you are serious about reaching your fitness goals by training hard and getting amazing support with women from every walk of life, this is for you! In addition, we added 12 Krav Maga Self-defense techniques, one per week. You are not only getting fit, but learning real Krav Maga self-defense that could save your life!
We have had so many ladies return who loved the atmosphere and challenge that they quit their gyms and made this their main workout. So we have permanently replaced our former Fitness Kickboxing with our KM Fitness Challenges. Now we offer the challenge for 12-week blocks. The price is only $299, that’s less than $8 per class! Your Health & Safety are worth far more.
We know that Self-defense is so important, (1 in 4 women will be sexually assaulted in their lifetime) that now our challenge includes Krav Maga Self Defense that could actually save your life!
When you have reached your fitness goals and learned some Krav Maga, you may be ready to challenge yourself more- our Krav Maga classes! As a further motivation we will give you some free classes to start!

In our challenges, we WILL motivate, inspire and encourage each and every participant to succeed! Our instructor has trained thousands over the last 38 years with phenomenal results and the only variable is “your” commitment and dedication to attend class with your very best effort. These challenges are ideal for women age 18 and up, and we always see a wide range of ages represented in our class groups. We maintain an atmosphere of encouragement and fun with absolutely no judgment!
We commandeered our former Saturday KM Bag class for this challenge, (we do not have a video of the women’s challenge as we respect your privacy, but you can see part of our KM Bag class examples here: and

BTW, we are almost finished enlarging our Mat space more than half! No more crowding!
As you can see, an average KM Fitness Class will keep you burning fat and building muscle through a variety of bodyweight moves, cardio moves, kettlebell, medicine ball, interval training, and Krav Maga strikes, blocks, and kicks. We mix things up every day to keep your muscles confused and to keep things interesting!
The Krav Maga Self Defense techniques will be presented at the beginning of each week so you have the entire week to perfect them and make them your own -if you are attacked, you will know what to do in the most immediate and effective way possible with Krav Maga!
Our Challenge includes access to our private Challenge Facebook Group with a personalized meal plan, encouragement, videos, discussion, motivation, questions and more! Our class attendance is limited so get the details and register below as soon as possible!

Classes begin January 6th and last until March 30th.

Krav Maga is the kick-ass fighting system used by everyone from the FBI to the Bourne films and Splinter Cell’s Sam Fisher. The gloves are off, and MH is here to teach you everything you need to know to protect yourself – while getting fighting fit, too. See this as your very own defence class.

(Related: Do you have what it takes to join the SAS?)

Write off your assailant

Developed in conjunction with the Israeli defence forces in the aftermath of WWII, Krav Maga (Hebrew for ‘contact combat’) isn’t like other martial arts. “There are no competitive or sporting elements, or any complicated movements to learn,” says Jon Bullock, expert level instructor at The Institute of Krav Maga UK ( “It is a modern system designed for problems that are faced in the modern world.”

Sorry Mr. Miyagi, there’s no kindly bows here – only deadly efficiency. “We use the body’s natural weapons: palm, fist, legs, knees, elbows, head – as well as other more extreme measures that may be necessary, such as biting,” Bullock explains. “Krav Maga also promotes using the environment and common objects for self defence where appropriate – such as bags, chairs, keys, and pens.” Forget the nunchucks, for a Krav Maga expert, the pen really is mightier than the sword.

(Related: The weight-loss MMA workout)

Dark ops

Don’t expect them to go easy on you though; after all, the bad guys never do. “Krav Maga uses stress inoculation in order to prepare trainees for a violent situation,” he says. “We practice in all manners of situations; from standing, to sitting, in the dark, or with loud music, in order to demonstrate the effects that the environment have on our performance and what we are capable of doing when it really matters.” If that sounds a bit painful, fear not: MH has learnt the best moves from the UK’s leading experts and is on hand for a crash course in kicking-ass.

(Related: 5 SAS-approved tactics to use at home)

Use your environment

In some situations, such as a busy commuter train, there may not be much time to react or room to manoeuvre. However, Krav Maga teaches you to use everyday items to your advantage. “If someone tries to attack you, use your briefcase or rucksack as a shield,” says Nick Maison, UK director of the International Krav Maga Federation ( “Keep it up at eye level – this will both protect you better and obscure their vision. Because your hands are being occupied, counter attack with a straight kick to the lower body underneath. While they’re down, scan the area for other threats and plan your escape.”

(Related: how would you stack up against the 10 best combat fighters ever?)

Law enforcement

If you are unfortunate enough to face an armed assailant, the first option is always to avoid risk, comply with any demands and try to de-escalate the situation. “Don’t look at the knife or into the attacker’s eyes. Watching the chest area will increase your peripheral vision,” says Maison. If the situation becomes violent, it’s important to act quickly. “With a fast motion, slap the back of the hand that holds the knife, sending it up and away from the centre line of your body,” advises Bullock. “It’s important to change the mindset of the attacker to prevent them from continuing – immediately move your upper body in the opposite direction and deliver a strong kick to the groin, whilst keeping your hands up to protect your throat.” Now run like hell.

(Related: Could you pass the new US Army combat fitness test?)

Stop a bag snatcher

If a thief is trying to snatch your bag, whether it contains top secret documents or your lunch, don’t pull away. Krav Maga shows the effectiveness of surprise. “Don’t resist – go with the direction of the pull,” recommends Maison. “Using their momentum, burst into the attacker with a swift knee to the groin and pull the bag away.”

Long live gaming

For the chance to dish out some Krav Maga justice without the potentially tricky legal issues post-brawl, try Splinter Cell: Conviction (£39.99, As if you needed any other excuse to break out the Xbox, researchers at East Carolina University found that two hours of casual gaming a week will cut your blood pressure by 16%, lowering your risk of a stroke. What’s more, scientists at McGill University found that playing video games can reduce your stress-inducing cortisol levels by 17%. They obviously weren’t playing on Veteran difficulty.

We are so excited to offer 4 Weeks of THE BEST Fitness Challenge taking the nation by storm! These 4 weeks are exactly the same as our previous 6 Week Krav Maga Get-Fit Challenges. If you are serious about reaching your fitness goals by training hard and getting amazing support with women from every walk of life, this is for you.

It all started when one of our top Krav Maga Worldwide Instructors, AJ Draven pulled the fitness techniques and mindset out of Krav Maga classes and created the “6 Week Get-Fit Challenge”. After offering these challenges to Pittsburgh for the last 10 months, we can not stop! We have had so many ladies return who love the atmosphere and challenge that they have quit their gymsand made this their main workout. So we have permanently replaced our former Fitness Kickboxing with our KM Fitness Challenges. Now we offer the challenge one month at a time! When you have reached your fitness goals and are ready to challenge yourself more–you are ready for our Krav Maga classes!

In our challenges we WILL motivate, inspire and encourage each and every participant to succeed! Our instructor has trained thousands over the last 35 years with phenomenal results and the only variable is “your” commitment and dedication to attend class with your very best effort.

Our Challenge includes access to our Challenge Facebook Group with a meal plan, encouragement, videos, discussion, motivation, questions and more! Register for a free class or enroll for one month:

28 Day Challenge

Why Accept The Challenge?

There are a number of reasons. Firstly, it helps kick start your training and attain your goals and make a huge difference to you physically and mentally. Secondly, it allows you to quickly begin to lay the foundations of training and get more out the classes.

KMI’s training breaks down into four distinct pillars: tactical, technical, physical and mental training and you will engage with all of these over the course of your membership, whether you come once, twice or three times per week. You will progress and make great strides regardless of the frequency of attendance, but to really push yourself, jumpstart your training, or take it to the next level, why not try the 28-day challenge?

One of the main issues we come across at KMI NYC is new students lacking the right mind set (giving up too easily) and basic physical fitness. This prevents students from getting the most out of their Krav Maga training. The 28-day challenge is specifically designed to help students reach that peak mental and physical state more quickly and to reinforce, refine and build on the techniques taught in class.

Read More

The Krav Maga Challenge

The Krav Maga Challenge 2018

The Krav Maga Challenge is a gruelling programme of intense military-style fitness and close quarter combat training rarely experienced outside of elite military units. Candidates undergo a rigorous programme of physical and mental training culminating in “Challenge Day” a rigorous test of fitness and close quarter combat skills.

You’ll with train fellow recruits for 2 hours, twice a week working with a skilled coach in preparation for your challenge day. In addition, you’ll get a subsidiary training programme to compliment your coached sessions and nutrition guide built around the very same programmes used by professional athletes and fighters to optimise physical performance.

Over your intensive programme you’ll cover injury avoidance, nutrition, basic to intermediate fight conditioning sessions, stand up clinching and ground fighting drills, weapons defences and disarms as well as a level of close quarter combat training rarely experienced by civilians. There is nothing comparable to the Krav Maga challenge programme. Think Jason Bourne, James Bond and Crossfit all rolled into one and then some…

Upon Graduation, you’d have covered completed 32 combat conditioning sessions, 32 close quarter combat sessions including ground combat, armed and unarmed combat & multiple hostiles.

Each scenario is focused on documented assaults in the UK. scenario based on conditioning used by the world’s elite including professional fighters and Olympians. No two training sessions are the same, and the results are outstanding.

Train like a pro
Train like a professional fighter in preparation for challenge day. Challenge day delivers a range of physical ordeals and realistic scenarios designed to test the will, combative skills & fitness you have developed over the proceeding 16 weeks.

Expert Coaching

Training is conducted by Paul Grey, Head Coach of the British Krav Maga Association, and lead Trainer of the Krav Maga Instructor Certification Programme and Military Instructor Programme. Paul is one of the UK’s leading Instructors and has been featured in the Sunday Times, The Mail on Sunday, Martial Arts Illustrated and The Telegraph.

Confidence, competence & performance
Why sign up for another barely used gym membership when you can participate in a high-level coaching programme delivering elite-level fitness, proven close quarter combat skills and an unprecedented lifetime event.

Combining Krav Maga and physical training by Tommy Blom

In KMG we talk about 4 “legs” that we need to improve all the time, Technical, Tactical, Mental and Physical. If one of them is lacking the whole platform on top of them will fall to one side. I will talk about adding to Krav Maga and physical training.

Physical qualities are without a doubt an extremely important part of your Krav Maga. Lets think about it, if you can perform a deep squat with a heavy weight without compensations and help, your body has a bigger engine that will be more efficient in generating force, which means that you can punch harder, kick harder, and move faster. In short, you will be a better practitioner of Krav Maga. Are you training Krav Maga two times a week, three times a week, five times a week? Do you have time to add another activity to your schedule? Do you really need to, and if so what should you focus on and how much of it should you do?

First of all, Krav Maga is your main activity. That means that all your other activities, all your other training should help you become better at Krav Maga. If you break yourself in the gym, your Krav Maga will suffer because of sore muscles, lack of energy and so on. In addition, I guess we can agree on that that is counter productive for your main goal: To improve your Krav Maga skills.

Make sure that you focus on quality of movement and that you don’t overtax your CNS (Central Nervous System) by going all out in the gym every session. You do not need to get tired to get stronger.

(Click on Image for full Size)

Activity that suits you

Make sure to choose the right activity for you; ask yourself (and your trainer) what you need. Do you need strength, mobility, speed, flexibility, endurance…? There are many different qualities to choose from; we are all different with varying “left overs” from earlier training or injuries. Find what you need now, at this moment and go with that.

Choose a few exercises to focus on, exercises that are “high pay-off” exercises. Exercises that help you improve what you need to improve. Focus on exercises that connect your body as much as possible – because in Krav Maga you need coordination and a body that works efficiently as one unit. Focus on exercises that follow natural movement patterns as squat, bend, lunge, pull, push and carry.

Your body is a highly integrated organism and when you improve one quality you will most of the time improve in other qualities too. What I mean with this is that if you focus on strict push-ups (where you can hold a tight plank with abs, glutes and legs in tension) for a few weeks and then you change to pull-ups. There is a big chance that your pull-ups has improved too, without working them at all, and vice versa. This is because you trained on getting stronger and improving your full body tension which will “spill over” to other exercises.

Staying too long at the same exercise routine can be counter productive. Use the same regimen of exercises for 4-6 weeks and then change to some other exercises. Planning your training this way will allow your body and brain to adapt to the exercises that you are currently doing but not stagnate, you will change to a new routine before that happens.

This will help you work on different qualities and it will also help you to improve your GPP (General Physical Preparedness) which is what you as a Krav Maga practitioner need, a general wide base of physical preparedness so that you will be able to fight for a few minutes if you need to (sometimes after sprinting).

Another thing that determines your physical routine is what you have at hand, do you own Kettlebells, do you go to a gym that has barbells and kettlebells, do you have time to go to the gym, do you need to go to the gym? If you don’t have the possibility to go to the gym, you will do fine with bodyweight training and kettlebells.

Bodyweight training

Make sure that you treat your bodyweight training with the same detail that you use in technical Krav Maga training. You start at the weight you are comfortable at and progress when you are ready for it, make sure that you do not cheat the exercises, treat them like practicing a technique in Krav Maga and make sure that you are at the correct level. You will get stronger over time and trying to rush it might bring you injuries.

Here is a an example of a push up progression, from not being able to do one push up to being able to do One arm-One leg push up with the feet elevated. You will feel a difference after a few weeks. Progress to the next level when you can do 10 strict repetitions (two hand versions), 5 strict repetitions (one hand versions) on the level you are at. The plank is a different thing, progress when you feel strong enough to attempt the push up without loosing tension in the plank.

Push up progression:

This is just an example on how you can treat a bodyweight exercise the same way that you treat the barbell while doing bench press, dead lifts or squats, you start at a weight that you can lift with good form and add weight as you get stronger.

(Click on Image for full Size)


The kettlebells are in my (and others) opinion the ultimate tool for bringing you strength, work capacity, conditioning and over all GPP at the same time. As long as you learn the techniques correct the kettlebell will bring you to a new level of fitness in a short period of time. You will get stronger at the same time as you are increasing your conditioning, and you can get it all in a 15-20 minute training session.

Within Strongfirst we talk about the 6 major lifts

They are all good lifts and will bring different qualities to your physical development.

The starting point for kettlebell training

Start with Sumo Dead Lifts, the Swing (two hand and one hand variations), the Get-up and the squat. If you add these lifts to your “arsenal” and practice them you will be able to elevate your GPP in a fast and safe way.

These fundamentals will help you regain some movement patterns. Your legs, your back, your shoulders, your abs and your core (among other things) will get stronger and more stable over all it will give you a much better base to fight from. At the same time as your conditioning will improve which will make you “a better machine”.

Barbell training

The last modality for strength is barbell training.

The barbell training is a world with a huge amount of different lifts but I recommend that you stay with the basics lift where you have a big payoff and a low risk. They are lifts that incorporates big muscles groups, they connect your body when done right and they will make you stronger.

The lifts


Over all mobility and flexibility is very much needed in Krav Maga, the better you move and the better you control your movement the better your Krav Maga will be.

Primal Move has a very good approach to over all body control, mobility and ways to regain lost movement patterns, patterns that we loose when conforming to modern life with a lot of sitting and not enough moving around like we are supposed to do. Of course there are other options to mobility too. Just make sure that you find a system that will bring a complete solution so that it is just stretching without any stability work, preferably it is a system where you can pick up a good routine that you can use as a joint mobility/stability warm up before your training sessions. Again, find out what you need and try to work on that “knot” until you have loosened it and can move on.

Sometimes mobility is what you need; sometimes stability is what you need.

As I wrote a bit earlier in this article, it is up to you (together with your instructor) to find what you need at the moment and start there. If you are big and strong and feel like you might need to focus on mobility for a while, then that is definitely where you should put your efforts to take your Krav Maga to the next level. If you are very mobile and flexible then your best bet will be to try to add more strength and stability to improve your Krav Maga.

Remember that finding a good balance between the different qualities is the best you can do for your body.

Whatever exercises or modality you choose to work on/with, make sure that you seek out a good coach that has the correct knowledge and education to teach you how to do it correct (in the same way as you choose your Krav Maga instructor). If you are lucky your KMG Instructor is already certified with Strongfirst (Bodyweight, Kettlebells, Barbells), Primal Move (Bodyweight, Movement) or FMS (Functional Movement System) and can help you with a good assessment of your physical status and your needs.

Tommy Blom, currently Expert 5, is the highest ranking practitioner/instructor outside of Israel.
He started training Krav Maga more than 20 years ago (in 1994) and he took his instructor course in 1996.
Tommy works with StrongFirst, Primal Move and FMS (Functional Movement Systems), as well as being a former MMA fighter.
You can read more about Tommy on his website:

Get fit challenge krav maga

Leave a Reply

Your email address will not be published. Required fields are marked *