Firstly, I would like to congratulate you on your decision to start training Krav Maga. Today we’re going to be making a Krav Maga for beginners step by step guide.
In this Krav Maga for Beginners guide we’re going to cover:
- Krav Maga for beginners overall health and workout exercises
- Krav Maga for beginners training advice and tips
- Training drills for Krav Maga beginners
- Krav Maga techniques for beginners
Yes it’s gonna be long, but I wanna cover every aspect that a Krav Maga beginner must overcome to reach an intermediate Krav Maga level.
Krav Maga for beginners overall health and workout exercises
I can’t stress this enough,when it comes to new practitioners of Krav Maga. Your overall physical health plays a major role in your ability to surpass your colleagues.
No matter, how much your Krav Maga coach preaches that technique surpass physical power. Than goes on to quote some story where a small guy managed to beat up a big guy, it’s all B.S. We wouldn’t have weight divisions if physical power wasn’t an issue.
Don’t get me wrong, technique does surpass power. I’ve got a couple of bodybuilding friends that look like monsters compared to me. Yet in a fight I still will, however these guys have zero technique. When I’ve spared with bodybuilders that have somewhat of a martial arts background I have both won and lost. Even though there fighting techniques were a few levels behind mine.
The first thing, that will instantly start to give you an edge over the other beginner Krav Maga practitioners is improving your overall health while outside the gym:
- Increasing strength
- Improving flexibility
- Endurance training
- Healthier Diet
- Quitting bad habits
Let’s further dissect, how these 5 things should start to be implemented in a beginners Krav Maga training schedule.
Krav Maga for beginners: increasing strength
Without a doubt increasing strength, has a lot of benefits for a Krav Maga practitioner such as:
- Stronger kicks and punches
- Better balance
- Higher chance of executing throws
- Improved grips
That’s why when we’re starting to learn Krav Maga we need to put emphasis on strength building.
No need to go overboard, I’m not telling you to start bodybuilding, this is a beginners guide to Krav Maga. All you need to do is set aside 30 minutes and do some body resistance strength training. Start off by doing this 3 times a week and gradually increase the days of the week as your body starts to handle it.
There’s no need to buy any fancy equipment, at this stage body weight resistance training is enough to improve your overall strength. At some point you will have to buy equipment or join a gym in order to keep improving but that’s when we reach intermediate Krav Maga training advice not beginner.
I’m going to tell you some strength exercises you can start doing, to improve your overall strength. Don’t do all of them at once, just pick 1 from a particular body section and than chose another from another body section. Till you fill up a 30 minute workout. The next time you’re planning to do a full strength body workout, choose other training drills. In order to not get bored of doing the same thing.
There are 11 major muscle groups that a beginner Krav Maga practitioner needs to start strengthening.
Now let’s list some home exercises you can start implementing for each body part:
- Single-Leg Squat
- Rear-Foot Elevated Split Squat
- Wall Sit
- Pause Squats
- Pilates Heel Taps
- Jump Turns
- Pilates Shoulder Bridge
- Alternating Lunges
- Ventral Hops
- High Knees
- Wall Sits
- Reverse Lunges with Rear Leg Raise
- Pilates Leg Pulls
- Standing calf raise on elevated surface
- Seated calf raise
- Farmer’s walk on toes
- Jump rope
- Regular push-up
- Incline push-ups
- Decline push-ups
- Plyometric push-ups
- Time under tension push-ups
- Kneeling extension
- Dolphin kicks
- Back extensions
- Back hyperextensions
- Pulse rows
- Plank Ups
- Prayer Pushes
- Circle Pulls
- Arm scissors
- Y Ups
- Body skullcrushers
- Inner-Handed Push Ups
- Triangle Push Up Iso Hold
- Body Extensions
- Bodyweight Tension Dips
- 1-Arm Push Curl
- 1 Arm Push Hammer Curl
- 1-Arm Push Reverse Curl
- 1-Arm Push High Curl
- 1 Arm Push Curl
- 1-Arm Push Hammer Curl
- 1-Arm Push Reverse Cur
- 1 Arm Push High Curl
- Push Upright Curl
- Cherry Pickers
- Inner Wrist Curls
- Forward Reverse Wrist Curls
- 180 Degree Rotations
- Frontal Rotations
- Upright Prayer Rows
- Pull Behind Shrugs
- Take Offs
- Floppy Divers
- Leg Shrugs
- Leg lift crunch
- Bicycle crunch
- Reverse crunch
- Single leg drops
- Fluttering kicks
- Scissors kicks
- Leg lift
- Mountain climbers
- Plank hip twists
- Spider plank
- Side plank
Alternating between these exercises, should be more than enough for a beginner krav maga practitioners to start improving their overall strength. Always remember to start slowly and warm up, we don’t wanna get injured trying to build up strength.
Krav Maga for beginners: Improving flexibility
Increasing our flexibility in Krav Maga, will benefit us in:
- Reducing muscle stiffness, thereby reducing injury
- Increases our range of motion: higher kicks, better execution of techniques
- Better posture and balance
Like strength, having superior flexibility over your colleges will aid you in surpassing them. That’s why even Krav Maga beginners need to start developing there flexibility. Gotta get that extra leverage when going for those sweet satisfying takedowns know what I mean.
Just like we did with the beginner Krav Maga strength section. We’re going to list down all the major body parts that could be flexed. Than list some exercises, we could implement to our regime in order to improve the flexibility of these body parts. Remember to take it easy, start with one exercise than gradually diverse more exercises with higher intensity as you become more experienced. Overdoing it, will just lead to injury.
There are 11 body parts beginner Krav Maga practitioners need to start flexing:
- Hip Flexors
- Hip Adductors
Now let’s list some home exercises you can start implementing for each body part:
- Toe balance
- Sitting feet pulling
- Sitting feet pushing
- Stick drill
- Calf stretch
- Achilles stretch
- Ankle circles
- Band stretch
- Best Calf Stretch by Dr. Gray
- Straight leg swings
- Kit Laughlin stick drill
- Sciatic nerve glides
- Elevated Calve PNF
- Banded Hamstring PNF
- Jefferson Curls
- Standing Quad Stretch
- Side Lying Quadricep Stretch
- Prone Quadricep Stretch
- Lying Hip Rotations
- Piriformis Stretch
- Butterfly Stretch
- Frog Stretch
- Kneeling Lunge
- Traveling Butterfly
- Squatting Internal Rotations
- Pigeon Stretch
- Adductor Roller Release
- Standing Lateral Lunge Adductor Stretch
- Adductor Lunge Stretch
- Adductor AIS Release
- Piriformis stretch
- Band Lat Stretch
- Squat Lat Stretch
- Bench Lat Stretch
- Behind the Back-Elbow to Elbow Grip
- Above the Head Chest Stretch
- Bent Arm Wall Stretch
- Extended Child’s Pose on Fingertips
- Side Lying Parallel Arm Chest Stretch
- Sleeper Stretch
- Cross Arm Stretch
- Pec Stretch
- Modified Child’s Pose
- Wall Angels
- Seated Neck Release
- Seated Clasping Neck Stretch
- Behind the Back Neck Stretch
- Grounded Tipover Tuck
- Seated Heart Opener
Krav Maga for beginners: Endurance training
So far we’ve covered how a Krav Maga beginner should start improving their strength and flexibility in order to progress to the next level. Now we’re going to be looking at improving our endurance.
Why does a Krav Maga beginner need to focus on endurance. No matter how strong and flexible you are, the second you run out of steam is the second you’ve lost the fight.
Having high level of endurance can literally save your life let’s discuss 2 examples.
Krav Maga for beginners: Endurance training example 1
3 guys decided to assault you for whatever reason, you see the opportunity to run and boom you go for it. The success of this decision greatly depends on your endurance level. It order to:
- Have enough endurance to reach a safe place where the guys can’t hurt you.
- Outrun the other guys due to them becoming exhausted.
This tactic pretty much only relies on your endurance regardless of your strength, flexibility or Krav Maga techniques.
Unfortunately this tactic, isn’t always an option. If it was we’d all the practicing marton running for self defence.
Krav Maga for beginners: Endurance training example 2
Your sparring with another Krav Maga guy at the gym or maybe it’s a serious street fight. The second either you or your opponent starts running out of breath, is the second there guard is going to start dropping and there attacks start weakening.
It’s a great tactic to use on somebody that’s stronger and has better fighting techniques than you. No mather there fighting level if there tired they can’t perform at the maximum level. That’s why we as beginner Krav Maga practitioners need to start improving our endurance.
Krav Maga for beginners: Endurance tips and exercise training drills
Maybe joining a Cardio Kickboxing class is a bit too excessive for a Krav Maga beginner. However the reason why I decided to mention Cardio Kickboxing for a beginner Krav Maga practitioner is because Cardio Kickboxing is the best cross-training one can add to Krav Maga. In regards to improving there fighting endurance.
What Cardio Kickboxing essentially is, a class where your just focus on punching and kicking. There is no foe to fight, just fast paced shadow boxing and punching bag training.
Shadow boxing is a more realistic thing one should start implementing in his training regime whilst his still a Krav Maga beginner.
You don’t need any equipment and can do this exercise at home. All you’ve gotta do is think of some beginner Krav Maga fighting sequences such as:
- Front jab – front jab – right bunch
- Side kick – front jab – hook
- Front jap – right punch – uppercut
Than what I’d recomand you doing would be to get a timmer and execute this exercise in the following pattern
- 1 minute of relaxed shadow boxing
- 30 seconds of intense shadow boxing
- 1 minute of relaxed shadow boxing
- 30 seconds of intense shadow boxing
- Repeat till 5 minutes pass
Once you get used to this training drill simply extend the duration of the exercise.
The reasoning why you should be having slow and fast periods is due to nature of fighting. Your going to have slow periods, than you spot an opening and boom you got full intensity.
Eventually, you’re going to get bored of shadow boxing and that’s why I decided to add running as another substitute training drill to diversify a beginners Krav Maga training regime.
How I would go about doing a running exercise is similar to that of shadowboxing.
I would get a timer, start jogging for 3 minutes than sprint for 30 seconds repeat for 30 minutes. As your endurance level increases increase the duration of the exercise.
You can also do some fighting movements while running such as:
- Lateral motion
- Backward running
Krav Maga for beginners: Healthier Diet
We are, what we put in our system. I’m not going to go that in-depth into this, much like in any martial art, sport or physical activity eating healthy is essential.
If your typical diet consists of deep frying, candy and coca-cola I think it’s time to re-think some dietary choices.
Try to start cutting out these bad foods and replace with some healthier options such as:
- Fruits and veggies
- Slow cooking meat
- Water/ sports drinks while working out
The benefits of eating healthy, for a beginner Krav Maga practitioners are:
- Improved cardiovascular health
- Better blood flow of oxygen
- Better respiratory function
- Stronger immune system
- Stronger muscles and bones
I think you can see how important it is, that we implement a good healthy diet into our life.
Krav Maga for beginners: Quitting bad habits
Quitting bad habits goes hand in hand with eating healthier. Bad habits, make it harder for our body to gain muscle and endurance, not to mention fighting of diseases.
If your working on improving your endurance, while smoking a pack of cigars everyday it’s going to be hard to actually see any progress.
If your trying to build muscle, while drinking a liter of whiskey every day. Your going to halt your muscle growth.
This pretty much goes for any bad habits one can get addicted too. Obviously it ain’t going to be easy to quit, however try to put an effort on reducing these bad habits.
Krav Maga for beginners training advice and tips
In our first section of this Krav Maga beginner guide we’ve pretty much covered:
- Overall health
- Workout exercises
- Training drills
Now for our second part of this beginners Krav Maga guide we’re going to be giving you some tips and advice that could help you achieve that next level Krav Maga.
Krav Maga for beginners first tip: Take it easy
Our first advice would be to take everything easy, there’s no need to over do things. Sure it sounds counterproductive when you want to progress but you have to learn that everything takes time. Overdoing training will only result in injury further slowing down your progression.
Second Tip: Download Krav Maga apps
We’re living in a technological world, there’s no point in not taking advantage of it. I will make a separate article on Krav Maga apps as to not go out of point.
Though till that gets done, simply go on google play and check out what Krav Maga apps are available. Maybe you’ll find one that helps you improve your Krav Maga skill level.
Third Tip: Follow Krav Maga youtubers and Krav Maga Bloggers
Like in the second Krav Maga tip, I’ll be making a more in-depth article on this so that we don’t make this article too long.
However you can easily check out youtube and see if there are any active Krav Maga youtubers. I just did a quick Krav Maga youtubers search and got this amazing channel that shows Krav Maga techniques, drills, escapes etc and they seem to post a video every 2 weeks.
Forth tip: Spar against other martial artists
You can’t really tell how great your self-defence training is until you test it against another martial art. Sure they’ll say that Krav Maga can’t be used to spar as it’s dangerous. Let’s be real hear, you don’t need to bust a guys face, take things a little slower. If the dude got his balls exposed no need to kick them, simply make a fake kick towards them and stop the motion. You’d know you’d win the fight if you got a good kick there know what I mean?
Fifth tip: End a fight before it starts
After you’ve been learning and training Krav Maga for a while, you’re obviously going to be way more confident if a street fight presents itself. However unless it’s 100 percent necessary, I wouldn’t lay a finger on my foe.
So many things can go wrong, one good punch could end your foe’s life. Than your going to have to deal with police, court, guilt, etc. It aint worth it my friend, always try to avoid these unnecessary conflicts.
I think those are enough tips for a beginner Krav Maga practitioner. If you guys got more of these, feel free to leave them down below in the comments section.
Sixt Tip: Mindfulness
Instead of losing train of thought or being engulfed by your phone, try to be more aware of your surroundings. Focus on the road, on what people are doing are they a treat? will I remember this road if I need to. There’s a police station, in case I need one.
Krav Maga techniques for beginners
For our last section of this Krav Maga beginners guide, we’re going to be listing a few basic beginner techniques Krav Maga practitioner should start mastering.
Well the first and most basic techniques anyone learning to fight should know are the:
I don’t think I really need to elaborate on these techniques, everyone knows how these techniques look. However there skill cap, takes years to truly master. Look at boxers for example, all they’ve got are 4 techniques yet it takes so many years to truly perfect these 4 techniques.
Krav Maga stance and guard
The first thing that beginner Krav Maga practitioners really need to focus on, is the stance and guard. It’s really the first thing that distinguishes a trained fighter from some guy in the street.
Having a proper stance, gives you the ability to:
- Move more freely
- Block attacks
- Execute techniques better
Here’s a video of AJ Draven showing us how the Krav Maga stance should be done. He’s also giving us some tips on how the stance should adapt depending on the range of our foe.
Krav Maga Blocking
After the stance, the best thing to start focusing on is your blocking. Focus on blocking techniques that block common attacks such as the basic techniques we mentioned.
No need to place your energy on how to escape the Omoplata. Let’s be real, it will be really unlikely that your going to get caught in an omoplata within a street fight. However everyone knows how to Jab, Punch, Uppercut, Hook, Kick and Sidekick. Therefore we need to start learning on how to defend against these techniques.
I’m going to link some Krav Maga beginner blocks that block these basic attacks. If you do not already know them, make sure to start putting an emphasis on these techniques.
These are the basic blocking techniques every beginner Krav Maga practitioner should be focusing on.
When it comes to takedowns and throw techniques, I’m weary weather a beginner should start learning them. On one hand, in order for the Krav Maga practitioner to climb into intermediate level they need to learn these techniques. However in street fights Krav Maga beginners will mostly likely execute these techniques badly and end up getting hurt.
However there is another block I’d like to include in this beginners Krav Maga guide. That’s the side headlock escape.
In my experience this is the most common hold for people that don’t really know how to fight. It’s commonly used by people who know how to fight as well heck, I love this technique. That’s why it’s important to learn how to escape this hold.
Being caught in this, without having an escape plan is game over. Your foe can keep on pounding and pounding till your out.
Concluding Krav Maga for Beginners Training Advice & Techniques
That pretty much covers the basics a Krav Maga beginner should focus on. If you guys have any more beginner Krav Maga tips and advice feel free to share them down below in the comments section.