Conditioning for Face Slap Fighting: A 4-Week Workout Plan

Introduction

Face slap fighting, also known as “face slapping” or “slapping,” is a form of self-defense that involves striking your opponent’s face with the palm of your hand. This technique can be an effective way to deter an attacker from continuing their assault, but it requires proper conditioning and training.

Conditioning for face slap fighting involves building strength, endurance, and flexibility in the muscles used during this activity. The following 4-week workout plan is designed to help you achieve these goals and improve your overall performance in face slap fighting.

Week 1: Building Strength

Exercise 1: Wrist Curls

To start, you’ll need to build strength in your forearms and wrists. One effective way to do this is through wrist curls. Hold a dumbbell or weight plate in each hand with your palms facing down. Curl the weights up towards your shoulders, then lower them back down to the starting position. Repeat for 3 sets of 12 reps.

Exercise 2: Forearm Rotations

Next, you’ll need to build strength in your forearms and wrists. One effective way to do this is through forearm rotations. Hold a dumbbell or weight plate in each hand with your palms facing down. Rotate the weights in a circular motion for 3 sets of 12 reps.

Exercise 3: Grip Strengthening

Finally, you’ll need to build strength in your grip. One effective way to do this is through grip strengthening exercises. Hold a dumbbell or weight plate in each hand with your palms facing down. Squeeze the weights for 3 seconds, then release. Repeat for 3 sets of 12 reps.

Week 2: Building Endurance

Exercise 1: Cardio

To build endurance, you’ll need to engage in cardio exercises that target the muscles used during face slap fighting. One effective way to do this is through burpees. Stand with your feet shoulder-width apart. Drop down into a squat position and place your hands on the ground. From there, kick back into a plank position. Do a push-up, then quickly return to the squat position. Jump up from the squat position and land softly on the balls of your feet. Repeat for 3 sets of 12 reps.

Exercise 2: Shadowboxing

Another effective way to build endurance is through shadowboxing. Stand in front of a mirror with your hands up in a guard position. Punch at the air as if you were fighting an opponent. Repeat for 3 sets of 12 reps.

Week 3: Building Flexibility

Exercise 1: Neck Stretch

To improve flexibility, you’ll need to stretch the muscles used during face slap fighting. One effective way to do this is through neck stretches. Stand in front of a mirror with your hands on your hips. Slowly tilt your head to one side, keeping your chin level and your shoulders relaxed. Hold for 30 seconds, then repeat on the other side.

Exercise 2: Shoulder Rolls

Another effective way to improve flexibility is through shoulder rolls. Stand in front of a mirror with your hands on your hips. Roll your shoulders forward and backward in a circular motion. Repeat for 3 sets of 12 reps.

Week 4: Putting it all Together

By the fourth week, you should be able to perform each exercise without feeling fatigued. It’s time to put everything together and practice face slap fighting techniques.

Exercise 1: Face Slap Fights

Stand in front of a mirror with your hands up in a guard position. Practice face slapping on yourself or a partner. Repeat for 3 sets of 12 reps.

Exercise 2: Defense Drills

Practice defense drills to improve your ability to defend against an attacker. Stand in front of a mirror with your hands up in a guard position. Practice blocking and parrying attacks from a partner. Repeat for 3 sets of 12 reps.

Conclusion

Conditioning for face slap fighting is crucial for improving performance and reducing the risk of injury. By following this 4-week workout plan, you’ll be able to build strength, endurance, and flexibility in the muscles used during face slap fighting. Remember to always practice face slap fighting techniques with a qualified instructor or partner, and never attempt to use these techniques on an untrained opponent.