Whether or not you have a membership at a gym, having a personal space to fine tune your workouts is essential, especially for combat sports.
It’s a lot easier to talk yourself out of a workout if you have to fight traffic, and making the trip to the gym is just not an option some days.
The first thing you want to consider when planning your home gym is how much space you have to work with. A garage, spare room, or back yard is best, but you can fit your gym into a corner of a living room if needed.
Ground floors are ideal for the consideration of your neighbors, but you can adjust your equipment to suit your situation. Unless you have a ton of space to work with, I suggest taking the time to plan and decide what your home workout goals are.
Strength and Conditioning
I recommend a jump rope, agility ladder, a door hanging pull up bar, and a kettlebell or two to start with for your strength and conditioning setup.
Bodyweight workouts and kettlebell training will not help you put on bulk, but they will work your core and get you into fighting shape.
There are a plethora of workout routines built around kettlebells that will kick your butt, just make sure you’ve got the form down first, as kettlebell injuries are fairly common.
As you progress you may want to add things like the TRX suspension system to round out your bodyweight workouts, suitably weighted dumbbells, and a medicine ball or ab roller for ab work.
I also recommend having an exercise ball, a foam roller, and floor mats for your cool down and stretching. Stretching is important.
Unless you’re throwing a few punches, you aren’t getting fighting fit. There are endless options when it comes to punching bags, so you have to decide based on your goals and the space you have to work with.
A speed bag is great for building hand speed, rhythm, and hand-eye coordination. The speed bag is more complicated than it looks and takes some time to master, but it will strengthen the connection between thinking and punching.
Speed bags are fairly loud and do take a fair bit of space, but are definitely worth it if you have the room.
The Heavy Bag is where the hard work gets done, and there are many, many kinds to choose from.
If you aren’t willing to get a bag stand or can’t hang a heavy bag from your ceiling, there are free standing punching bags that have a heavy base and can bounce back from the same amount of damage as a hanging bag.
I prefer the long Thai style bags that rest on the ground and allow for kicks as well. You’ll really want to design your choice of bag around your space and setup, hanging a heavy bag from the ceiling will really peev your upstairs neighbor if you have one.
This is just a starter kit for a home gym setup. It’s best to build it as you need it, rather than having a ton of equipment you have to move around to get your workout in.
A home gym is essential if you are serious about training, but can’t make it to the gym as often as you’d like. You’ve gotta get the work in sometime.