Explosive Shield Training Workout

by Coach Kevin Kearns

Many martial artists and school owners have kicking shields lying around at home and at the dojo. They are a great piece of equipment, as you know, for training kicks and the like. What some people don’t realize is that they are also a great way for both seasoned practitioners and novices to train street fighting and ground fighting techniques and MMA style moves and concepts.

Mastery of self-defense techniques or martial arts is about skills development. And skills development is all about repetition—the other of skill. The challenge for many people is the lack of time to perfect skills and also the lack of a training partner outside the class. Well, there is a way to train “ground and pound” moves and techniques and it is with the simple training equipment often referred to as the “kicking shield” or simply, the shield.  

Easy Control = Safe Training

The other challenge is the “fear factor” or potential injury associated with some of these moves. Now that I’m 50, I need to think about longevity and decrease my chances of injury, which is why I love training with the shield. When first learning moves such as, “knee in the belly” or “ground and pound,” a shield is a much better way to start and perfect the technique versus a live person. Why? A live person is simply a lot harder to control. There are too many variables. With the shield training methods I teach, you need only worry about controlling you and the shield. You can strike it as hard and as many times as you like, and for as long as you like.

The next benefit in using a shield in this manner is that it appeals to the masses. Many people think MMA training looks cool and fun until they actually have a human being sitting on their chest practicing a ground and pound technique! A CEO or a soccer mom can easily do this type of training with little expense in the privacy of their own home with a little instruction via video, like the one I made for you for only $5.

Complete Functional Fitness

The last concept we will look at is the caloric burn factor. The workout I put together teaches not only fighting techniques for the martial artist but also is an amazing full-body workout that activates all 5 elements of functional fitness (push, pull, level change, rotation, and locomotion). It has been my experience with athletes that they can burn up to 500 calories in 20 minutes with the type of Shield Training drills and skills I teach. I have seen upwards of 700 to 800 calories burned per workout! That means just 4 to 5 of these Training Shield workouts per week can burn 3500 calories or 1 pound of fat! Now that is what I call efficient. 

Shield training also provides for full body training. When you look at MMA-type moves, like the ones I teach, there is no way you are not using your entire body during these workouts. You are jumping, turning, rotating, punching, and kneeing. That means there are a lot of muscles being trained here as well as cardio. This is why the caloric burn of these drills are so high. The more muscle you involve, the calories you burn; it’s simply a matter of mathematics.

Explosive 6 Technique Routine

My Explosive Shield Training digital video has all the elements of functional fitness, cardio, muscle endurance and explosive power training… plus it’s a load of fun. You learn MMA-style moves, ground fighting techniques while have a comprehensive workout like no other.

In this short 4.5 minute digital video you will learn 6 amazing and explosive MMA techniques that drive a fitness routine. 

1. Punch and Transfer

2. Elbow in the Guard

3. Body, Body and Elbow Strike

4. Knee Drop and Punch Down

5. Knees to Back and Strike

6. Punch Crunch Combo

Only $5… Grab Your Copy Today!

KERNS Shield training (sm)

About Coach Kevin Kearns

Kevin Kearns - Author Pic - 200For over 25 years, Coach Kevin Kearns has been professionally involved in the fitness industry. In 2013, he was named an All Star Conference Presenter for IDEA, the world largest association for fitness professionals. Based on his extensive martial arts and fitness backgrounds, Kevin has served as the strength and conditioning coach for professional MMA fighters including Alberto Crane, Kenny Florian, Marcus Davis, and Din Thomas. He also was the strength and conditioning coach for WEC fighter Alex Karalexis and Gracie Jiu-Jitsu Black Belt and MMA fighter Daniel Gracie. Kevin works closely with famed Muay Thai/MMA coach Mark DellaGrotte. Kevin is certified by the NSCA (National Strength and Conditioning Association), is a Functional Movement Screen (FMS) Certified Specialist, a FreeMotion Master Trainer. He has written over 100 articles and has been published and been a regular columnist for Ultimate Mma, Fighters Only, Train Hard Fight Easy, and Fitness Trainer magazine.

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