Routine for 37-year old Newbie

[TejasT]

Here's my tale of the tape. I'm 37 male, 6'2", 198 lbs. I'm new to Tae Kwon Do (taking it with my family). I'm trying to find a way to sneak fitness into my life, but would like it to compliment the TKD.

I stretch and practice techniques in the early morning and before bed.

Monday: Weights (see below for details)
Tuesday: Easy cardio (30 minute run)
Wednesday: TKD class
Thursday: Bodyweight/Cardio (see below for details)
Friday: Sprints
Saturday and Sunday: Active Rest

Weights Workout:

Pullups or Chinups = 3 x Failure
Flat or Incline DB Press = 3 x 6 - 12
Lunge = 3 x 6 - 12
Bent Over Row = 3 x 6 - 12
Pylometric "Clap" Pushups = 3 x Failure
Deadlift 3 x 6 - 12
Clean and Press 3 x 6 - 12
Squats 3 x 6 - 12
Bicycle Crunch 3 x 10+


Bodyweight/Cardio Workout (based off of 5BX program (http://en.wikipedia.org/wiki/5BX)):

Stretching
Core Exercises
Pushup Exercises
Back Extension Exercises
5 minutes Jump Rope (stopping to do squats every 100 jumps)
1 mile run


Let me know your thoughts.

Also, I'm VERY STIFF and need any suggestions on improving flexibility. Thanks in advance :)

[Old_kyokushin]

Looking great! :)
What are your goals?


Osu!

[TejasT]

This TKD school does a lot of sparring, bodyweight conditioning, and bag work. Let's just say I was humbled by my lack of my stamina and flexibility and want to improve those areas.

I am really enjoying the school, so even if the family doesn't keep with it I believe I will.

[Old_kyokushin]

Osu,

That's fine... and quite normal if you have been inactive and sedentary for 5 or 10 years...
Take it nice and easy, it takes a bit of time to get back in the game, but at 37, you should not have too much trouble to get there.

Slow and steady wins...
I see that you have already started stretching morning & night... Keep at it & in three months you'll see great improvement.

TKD is very taxing on the tendons (Achilles)... Tendons need more time than muscles to adapt; watch for adverse signs: pain, tendinitis, etc... once again, take it steady and on the slow side of safe.

Why don't you take a day's rest on Thursdays after TKS, and push your BW cardio to Saturday?
Sunday completely off.

Two days off a week when you are getting back into it is not too much!


Do they only offer one class per week at your TKD school?


OSu!

[TejasT]

Good idea on taking Thursday off and switching the BW stuff to Saturday. I'm usually pretty sore the day after a class (my damn legs are so stiff).

They do have more than one class a week; we can take two a week. However, we're kind of easing into it with the kiddos (don't want to burn them out). Plus, my wife works most evenings except that one class night.

We'll see . . . as we get further along in it we might start attending two classes/week. But for now, we are just doing the one and practicing a little everyday.

[Old_kyokushin]

Osu,


There is a difference between stiff because of soreness from exercise, and stiff as in not flexible.

It is very hard to stretch and improve flexibility when you are sore from exercise (DOMS - Delayed Onset Muscle Soreness)

Rest is your friend. Maybe switch to stretching only every second day, once a day until soreness subsides.


Osu!

[jorvik]

Get yourself a skipping rope and an egg timer, skip for 3 minutes, rest for 1, then repeat for up to 5