Warrior's Temple: Part Five - How tough is the centre of a Warrior?

A strong core compliments everything you do. Have you ever got to the end of a long day on set, holding heavy weapons or rehearsing a fight scene all day long, only to find that your posture and central strength is letting you down? Is the balance in your central core torso at optimal levels? or does your back ache, and feel weak when your abs are strong?

Hot off his fitness advice on how to prepare for the Warrior Masterclass, British Action Academy student, chief instructor at Martial Art World and 5th-degree black belt Jason Bonthuys is back with some essential advice on training for our courses and some great tips on nutritional prep for optimal performance. 

Core/Abdominal session 10-20 minutes (repeat on multiple days if desired)

Your core is used so much during the screen combat courses, training and performing, so its important to have a conditioned all-around core (back, abdominals, obliques and deep-set core muscles) in order to have stability in your stances and power through your attacks and blocks.

Here are my top 5 core exercises that I used in the lead up to my Warrior Masterclass training:

Exercise 1 - Plank

3 sets of 1 minute holds

Ensure that you are in a good posture position, make sure your bottom does not raise and that you keep a good flat Plank, keeping a natural spinal arch in your lower back.


Exercise 2 - Side Plank

3 sets of 1-minute holds

Ensure you stack the upper weight, shoulders directly over the elbow, reduce the time to 10 secs holds and work up to the above. 

Exercise 3 - Swiss curl-ups

3 sets of 15 reps

Controlled and slowly squeezing the abdominals on each rep! Exhale slowly on the contraction and inhale with flow back, perform the curl up with control, do not rush!

Exercise 4 - Cobras

3 sets of 15 reps

Lay on your belly, with your arms by your sides, slowly extend the spine lifting the chest with control to work the lower back. Optional raise of feet to increase the challenge.

Exercise 5- Leg raises from the floor

3 sets of 30 reps

Lay on your back and slowly lift both legs into the air, bend your knees slightly. Slowly lower your legs towards the floor. Reduce the range to your comfort level. Reduce reps and sets and build up to the full exercise.

If you get the time, head to a Pilates class weekly, to work on the deep-set muscles that grip and hold the spine. A Pilates class will assist with relaxation, well-being and work your core from the inside-out!

Tips and Tricks - nutritional and lifestyle preparation

Never forget the importance of a good nutrition plan. Treat your body like a high-performance car, it always needs quality fuel to perform at it's best!

Ensure that you have a good balance of carbohydrates for energy, protein for muscle recovery and fats for optimal function. Here are my top 5 balanced meals that I had on a regular basis in the lead up to my Warrior Masterclass courses:

1. Eggs on toast

2. Quinoa bowl - mixed with turkey, avocado and peppers

3. Porridge oats mixed with almond butter, blueberries and banana

4. Stir fry vegetable noodles with chicken, soy sauce and honey

5. Grilled salmon, sweet potato wedges and broccoli 

When it comes to the Warrior Masterclass training days, I like to take the main meal with me to eat lunch and plenty of healthy snacks. Take fruit, raw nuts, and granola bars to keep you energised throughout the 3 days. 

Finally, stay hydrated! I went through SIX litres of water in 1 day during my Phase II course! Optimal hydration is key for your muscles, joints, and concentration. Don't wait until you're thirsty!

Thanks again to Jason for sharing his advice with us over the last two parts of the Warrior’s Temple. If you would like to share exercise tips and tricks on your preparation that worked well for you please do get in touch, you can contact us info@britishactionacademy.com

Don't miss out on earlier additions of the Warrior Temple!

Jason's first article: How to prepare for the Warrior Masterclass HERE

Battle Brave - The Warrior's mental health HERE

Is your body a kick-ass warrior temple Part Two HERE

Is your body a kick-ass warrior temple Part One  HERE

The British Action Academy strongly recommends that you consult with your G.P. before beginning any exercise program.

You should be in good health and a good physical condition to be able to participate in any exercise.

The British Action Academy is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in our exercise program, you agree that you do so at your own risk.

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