Movement and Agility

At practices and events I always hear long discussions about workouts that primarily focus on weightlifting.  In this sport, a goodly percentage bulk train for strength to increase power but agility training is often left out.  Agility drills are perhaps the most underrated exercises when it comes to conditioning for our type of combat sport.  While the armor is protective, it doesn't mean you should stop moving to avoid being struck.  Plyometrics is a type of exercise designed to produce fast, powerful movements, and improve the functions of the nervous system.  If your looking to increase your overall fitness, then this type of training is definitely something to add to your weekly workouts. These exercises are explosive and very high intensity, which matches up perfectly with the quickness needed in certain combat situations. 

A few examples of these include:

Any of the jumping drills are great for building lower body quickness.  These exercises include box jumps, squat jumps, side jumps, jumping lunges, ladder drills,  etc. 

For the upper body:  medicine ball throws, plyometric push ups, and other explosive push up variations.