Fitness Based Programs at JAI

June 27, 2019

Apart from the extensive Martial Art based programs we offer, JAI Martial Arts also runs two different Fitness Programs – JAI Fit and Muay Thai Fit.

JAI Fit launched in 2011 after a trip to America. While attending conferences and training we decided that we would implement a fitness based program for those looking to try something different and for parents looking to give one of our programs a go. At the time Mixed Martial Arts (MMA) was booming so we decided to base the fitness program around the fundamental movement patterns of MMA. JAI Fit started out with light dumbbell and medicine ball resistance training, bodyweight movements, circuit based training, and some striking. From there the program would begin to evolve and we would create more branches of the JAI Fit program. Ultimately the programs fall into one of the following categories – TABATA, HIIT, Kickboxing, AMRAP, Resistance and Circuits:

  • JAI Fit: TABATA follows the protocol of TABATA Training – 20 seconds of exercise followed by 10 seconds of rest for 8 rounds. In our program we change it up a little by including additional exercises and prolonging the workout to 3 rounds of 12 minutes (this total time includes actual exercise and rest). This program is always viewed as one of the most challenging sessions. but has many benefits ranging from Metabolic Stress (intense training causes a metabolic stress in the body which can result in the body burning more calories for 48-72 hours post workout), increased metabolism, .
  • JAI FIT: HIIT (High Intensity Interval Training) is an extension of TABATA. We play around with the exercise and rest times to create longer periods of exercise. For example one session might be 40 seconds of exercise with 20 seconds of rest, while in another session it might be 45 seconds of exercise and 15 seconds of rest.
  • JAI Fit: Kickboxing pays homage to our original fitness program KICK FIT. This program combines resistance training with Kickboxing and Boxing.
  • JAI Fit: Conditioning follows the cross fit method of training. For a specific period of time (8, 10, 20 or 30 mins) you’ll perform as many reps as possible (AMRAP) of specific Resistance and Cardio based movements.
  • JAI Fit: Buns and Guns is our resistance based class that focuses more on moving weights. Exercise times are shortened and rest periods are increased to cater for the additional demands on the body.
  • JAI Fit: Circuits is a fast flowing class where you move from one exercise to the next in a circuit based layout.
  • JAI Fit Hybrid is one of our most popular JAI Fit classes. In Hybrid we combine 2 or 3 different JAI Fit programs into one session.

Muay Thai Fit (MTF) launched in 2016 after a trip to Perth. While there visiting the extended family, my wife and I were discussing some ideas for a new fitness program that I could launch. We identified our Muay Thai program as an up and coming class that was increasing with popularity among parents. Private Classes in Muay Thai was also increasing, especially with females wanting the give the program a go. MTF was born and through the month of January we experimented on ourselves with different ways to run the program. Since then the program has evolved and has included Muay Thai and Boxing, Resistance Training and Bodyweight Training. As one of our most popular adult programs the class structure now runs in the following way utilising an exercise period of 30 seconds, with a rest period of 10 seconds. You’ll participate in either the Muay Thai and Boxing Component or Resistance Based Component before switching sides and doing the other component:

  • Muay Thai and Boxing: Either on your own or with a partner opposite you, you’ll work through a variety of striking combinations. We mix in bodyweight resistance training too to give you an opportunity to work “free bag” where you get to mix your own combinations and do your own thing on the bag.
  • Resistance Training: Utilising various forms of resistance such as Dumbbells, TRX units, Deadballs, Kettlebells and more. Movements focus on Functional Training and Compound Movements to ensure you’re utilising more muscles, burning more calories, and making the most out of your workout.
  • Finishers: A quick finisher at the end of the session where everyone joins together. The finisher is the icing on the cake to the workout.

Metabolic Burn launched in 2019 as an easy to follow morning workout to suit those starting work or university late, as well as those returning from school morning drop off. My idea for the workout focused on minimal equipment for the resistance training, bodyweight exercises and martial art movements. Focusing on those 3 key elements I decided to make the workout focus on long periods of exercise with short periods of rest. In doing so the individual training would be able to maximise the benefits from their workout as they increase their calorie burn both during and after their session, therefore the name of the program became ‘Metabolic Burn’. Below is a rundown of how the program works:

  • Duration and Structure: In each session there are 10 exercises or movements that last 50 seconds followed by a 10 second break – completing all 10 exercises equals 1 Round. Once all 10 exercises have been completed, the round has ended and there is an extended break. Following this you move into the next round which focuses on the same 10 exercises. Once that has been finished we have another break before we start the third and final round – in total there are 3 Rounds.
  • Equipment Used: The only additional equipment used in Metabolic Burn is a single Dumbbell. Choosing a few dumbbells of different weight is a great idea as it allows you to challenge yourself with some of the exercises. Movements focus on either Compound movements that challenge multiple muscle groups at the one time, or Unilateral exercises that focus on one side of the body at a time (while you’re working one side of the body primarily, the other side of the body is still engaged). In addition to this external resistance being used, we also add some bodyweight movements and basic Martial Art striking.