Fitness is a pillar of ones personal security capacity. Likewise, a fit force (military, paramilitary; state & private) is a highly capable one in the execution of its mission(s) & duties.
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Note Briefly
The content herein is a highlight brief of the fitness conditioning program developed by & specific for Oshane Bryant.
As is standard, it is your responsibility to exercise common sense in your fitness conditioning. This include inter alia: Physician Clearance, Personal Fitness Assessment, and program design specific to your daily life.
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Should you choose to utilize any elements of the program you see herein, you accept 100% risk & liability in whichever way whatsoever.
Direct Application of the Fitness Program Herein
Fight/Combat Fitness (conditioning) transferrable to:
- Professional Soldiers & Military Officers (land); infantry & specialists.
- Law Enforcement: Non-Specislit & Specialist Units.
- Professional Full Contact/Combat Athletes.
- Recreational Combat Athletes.
- Self-Defense Interested Persons.
Primary Aim of Fitness Program Herein-KUKIBO Martial Arts Grading: Level 6
Oshane Bryant-KUKIBO Martial Arts Student, Level 5.
Conditioning & Preparation
(Spiritual, Mental & Physical) towards KUKIBO Martial Arts School, Level 6 Grading.
What is KUKIBO Level 6 ? No Sash Rank.
KUKIBO Level 6 Grading Duration:
1+ Weeks.
Grading Month (me): November 2024.
Combat-Fitness Conditioning Program
Duration:3-7 weeks.
Program Focus: Physical Depletion; Physical Pain Threshold Elevation; Mental Weakness (doubt…) riddance; Spiritual Strengthening.
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Mondays
5k run
100 Sit Ups-Stand Attempt
50 Deadlifts (100lb external)
60 Deep Bodyweight Squat Jump (Attempt)
Stretches
Duration 2hrs
Tuesdays
100 push ups attempt
50 Pull Ups Attempt
Stretches
Duration: 30min
Wednesdays
6x300m Sprints
Standing Resistance Band Trunk Rotation (5×20 per side)
Power Clean Max Out (115lb)
Horizontal Double Leg Tuck Jump (5x30m)
Single Leg Ankle Hop (5x30m) each leg.
Stretches
Duration: 2hrs
Thursdays
Empty Hand Katas, Weapon Katas & Self-Defense
Stretches
Duration: 30minutes
Fridays
100 Push Ups Attempt
50 Pull Ups Attempt
60 Jump Squats Attempt
50 Deadlifts (100lb+ external)
100 Sit Ups-Stand Attempt
Forms (Empty Hand & Weapons–Strikes, Blocks, Stances, Breathing, Speed, Power & Control).
Stretches.
Duration: 2 hrs
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Saturdays: Meeting with Sensei/Rest (relative).
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Sundays: Rest
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Active Calories Expenditure (estimated) & Active Weight Change
Calorie Estimated Expenditure, Weight Change, & Sports Nutrition Application
Estimated Active Calorie Expenditure (1hr): 600
Weekly estimated Active Calorie Expenditure: 4200
Estimated Active Calorie Expenditure (7 weeks): 29,400
Approximated Active Weight (lbs) burned in calories (7 weeks): 8.4
Sports Nutrition Application
Carbohydrates & protein will be primary energy substrates & metabolic (breakdown sources) via the workouts. During rest with elevated basal metabolic rates, fat will be broken down to aid with glycogen repair (intramuscular, liver…).
On this basis: high carbs (relative); fast acting carb & high protein with essential amino acids are required throughout this program.
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5 meals daily (3 main & 2 Minor) will be consumed to meet macro & micronutrient need.
Sleep is strict. Bed time no later than 11pm. Wake: 4am (Mon-Fri).
Nap during days (weekdays).
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About The Author
Oshane Bryant: BSc Geology, Geography Minor; ACE CPT since 2012; Jamaica Business Development Corporation (JBDC) Accelerator Graduate-2018 cohort; Licensed KUKIBO Martial Arts & Self Defense, Senior Instructor; CSA Certified Executive Protection; OB Fitness Founder & Managing Director.