Exercise Category： 阶段 1.1：力量与调理

This guide breaks down the single leg balance exercise with clear execution standards, programming, and common mistakes to avoid. Part of the 200+ Functional Combat System (FCS), Single Leg Stand is a beginner-friendly strength and conditioning drill, working primarily the lower stabilizer and anterior core. It is programmed as a warm-up element, trained solo. No … 阅读更多

The wall sit is the simplest test of leg endurance in existence: back glued to a wall, legs bent into a perfect 90-degree chair, and nothing to do but breathe and hold. This wall sit exercise builds isometric strength in the quads, glutes, and deep stabilizers — with zero equipment beyond a flat wall. Wall … 阅读更多

This guide breaks down the plank exercise with clear execution standards, programming, and common mistakes to avoid. Part of the 200+ Functional Combat System (FCS), Plank is an intermediate strength and conditioning drill, working primarily the anterior core, rotational core, posterior chain and upper push. It is programmed as a cool-down and recovery element, trained … 阅读更多

Dumbbell Bulgarian Split Squat is an intermediate strength and conditioning drill inside the 200+ Functional Combat System (FCS), working primarily the lower stabilizer, posterior chain and lateral core. It is programmed as a main-workout element, trained solo. Equipment needed: Dumbbell and Flat Bench. Dumbbell Bulgarian Split Squat Execution Standards 200+ FCS Combat Application In the … 阅读更多

This guide breaks down the how to do double unders with clear execution standards, programming, and common mistakes to avoid. Double Unders is a beginner-friendly strength and conditioning drill inside the 200+ Functional Combat System (FCS), working primarily the lateral core and posterior chain. It is programmed as a warm-up element, trained solo. Equipment needed: … 阅读更多

Part of the 200+ Functional Combat System (FCS), Kettlebell Goblet Squats is an intermediate strength and conditioning drill, working primarily the anterior core, posterior chain and lateral core. It is programmed as a main-workout element, trained solo. Equipment needed: Kettlebell. Kettlebell Goblet Squats Execution Standards 200+ FCS Combat Application In the 200+ FCS roadmap, Kettlebell … 阅读更多

This guide breaks down the ickey shuffle drill with clear execution standards, programming, and common mistakes to avoid. Ickey Shuffle is a beginner-friendly strength and conditioning drill from the 200+ Functional Combat System (FCS), working primarily the lateral core and lower stabilizer. It is programmed as a warm-up element, trained solo and with open floor … 阅读更多

Medicine Ball Slam is an advanced strength and conditioning drill inside the 200+ Functional Combat System (FCS), working primarily the full body/integrated and anterior core. It is programmed as a main-workout element, trained solo. Equipment needed: Medicine Ball. Medicine Ball Slam Execution Standards 200+ FCS Combat Application In the 200+ FCS roadmap, Medicine Ball Slam … 阅读更多

Kettlebell Swing is an intermediate strength and conditioning drill from the 200+ Functional Combat System (FCS), working primarily the posterior chain and anterior core. It is programmed as a main-workout element, trained solo. Equipment needed: Kettlebell. Kettlebell Swing Execution Standards 200+ FCS Combat Application Within the 200+ FCS system, Kettlebell Swing sits in Phase 1.1 … 阅读更多