bphan002
18-Feb-2009, 10:09 PM
Can someone please add their input as well as things I should add in/take out or any comment at all. I'm focusing on flexibility and leg speed and will focus on upper body strength eventually. I really need to also add some lower back strengtening and hip strengthening too if you have any good suggestions.
I'm 23 5'5 and 130 lb.
Sunday
Warm-Up
Joint rotations
Jump Rope for 2 minutes
Dynamic Stretching(Front,Back, Side)
Once in the morning once in the night
12 reps per set
Set 1: knee height / 25% maximal velocity
Set 2: waist height / 50% maximal velocity
Set 3: chest height / 75% maximal velocity
Set 4: shoulder height / 85-90% maximal velocity
Set 5: head height / 100% maximal velocity
Strength Conditioning
26 reps per set (13 each leg for lunges)
3x sets Squats w/ no weights
3x sets lunges forward w/ no weights
3x sets lunges backward w/ no weights
3x sets lunges sides w/ no weights
50 reps per set
1x set Adductor Flies
100 reps per set
1x set Sit-ups
Isometric Stretch
3x set side splits
3x set front splits
3x set butterflies
Static Stretch
Monday
Dynamic Stretches as mentioned above once in morning once at night.
Dojang training (2 hours)
I would say most of this is light exercise except for paddle drills where I try to kick as fast as I can)
Joint rotation
Warm up
Basic Kicking
Paddle drills(mostly roundhouse)
Forms
Static Stretching
Tuesday
Joint rotation
Dynamic Stretching as mentioned above once in morning once at night.
100 sit ups
Static Stretching
Wednesday
Joint Rotation
Dynamic Stretching as mentioned above once in morning once at night
Sparring Session (Probably 3 2 minute rounds and rest are just drills)
Strength Conditioning like on Sunday
Isometric Stretching like on Sunday
Static Stretching
Thursday
Dynamic Stretching as mentioned above once in morning once at night
Dojang training (2 hours)
I would say most of this is light exercise except for paddle drills where I try to kick as fast as I can)
Joint rotation
Warm up
Basic Kicking
Paddle drills(mostly roundhouse)
Forms
100 sit ups
Static Stretching
Friday
Dynamic Stretching as mentioned above once in morning once at night
Strength Conditioning like on Sunday
Isometric Stretching like on Sunday
Static Stretching
Saturday
Dynamic Stretching
Sparring Drills/Sparring (1 hour 30 min)
Static Stretching
I'm 23 5'5 and 130 lb.
Sunday
Warm-Up
Joint rotations
Jump Rope for 2 minutes
Dynamic Stretching(Front,Back, Side)
Once in the morning once in the night
12 reps per set
Set 1: knee height / 25% maximal velocity
Set 2: waist height / 50% maximal velocity
Set 3: chest height / 75% maximal velocity
Set 4: shoulder height / 85-90% maximal velocity
Set 5: head height / 100% maximal velocity
Strength Conditioning
26 reps per set (13 each leg for lunges)
3x sets Squats w/ no weights
3x sets lunges forward w/ no weights
3x sets lunges backward w/ no weights
3x sets lunges sides w/ no weights
50 reps per set
1x set Adductor Flies
100 reps per set
1x set Sit-ups
Isometric Stretch
3x set side splits
3x set front splits
3x set butterflies
Static Stretch
Monday
Dynamic Stretches as mentioned above once in morning once at night.
Dojang training (2 hours)
I would say most of this is light exercise except for paddle drills where I try to kick as fast as I can)
Joint rotation
Warm up
Basic Kicking
Paddle drills(mostly roundhouse)
Forms
Static Stretching
Tuesday
Joint rotation
Dynamic Stretching as mentioned above once in morning once at night.
100 sit ups
Static Stretching
Wednesday
Joint Rotation
Dynamic Stretching as mentioned above once in morning once at night
Sparring Session (Probably 3 2 minute rounds and rest are just drills)
Strength Conditioning like on Sunday
Isometric Stretching like on Sunday
Static Stretching
Thursday
Dynamic Stretching as mentioned above once in morning once at night
Dojang training (2 hours)
I would say most of this is light exercise except for paddle drills where I try to kick as fast as I can)
Joint rotation
Warm up
Basic Kicking
Paddle drills(mostly roundhouse)
Forms
100 sit ups
Static Stretching
Friday
Dynamic Stretching as mentioned above once in morning once at night
Strength Conditioning like on Sunday
Isometric Stretching like on Sunday
Static Stretching
Saturday
Dynamic Stretching
Sparring Drills/Sparring (1 hour 30 min)
Static Stretching