STRETCHING ORDER
· Back
· Abdominals
· Glutes
· Groin
· Calves
· Thighs
· Hamstrings
GENERAL
SKIPPING
The old time tested skipping rope. A good skipping rope can be purchased for less than ￡5 (or if the credit crunch has really hit you, use a heavy bit of old rope from a nearby scrapyard). Works on your calf muscles so you're light on your feet
>>>30minutes – changing speed, alternating feet, or moving forward & back. Keep it varied.
RUNNING
Steady paced running mixed with short 10 seconds sprints. Get a decent, inexpensive pair of running shoes and some suitable clothes to enjoy your run. Start of with a running every other day at a comfortable pace to get into the habit. Do this for 2 weeks to build a good base before upping the intensity. Develops overall leg strength as well as stamina.
>>>20-30minutes or 2-3miles – jogging mixed with sprints.
BURPEES
To develop explosive stamina and power. From the standing position, crouch and squat thrust (hands on the floor, shoot your legs out behind you and retract); from the crouch position push off into a jump.
>>>4 Sets of 15 (30 second break between sets)
STAMINA
SPRINT SHUTTLES
Develops explosive endurance – being able to do short bursts repeatedly, maintaining quality. Have a Work to Rest ratio of 1:1 (e.g. sprint for 10 seconds, rest for 10seconds). Mark out a 30-50 meter course; sprint the distance and jog back to start. Sprint again immidiately at start line.
>>>15-20 sprint shuttles.
INTERVAL RUN
>>>See 'Running' above
DOUBLES
Consecutive turning kicks, jumping to alternate legs. Proper technique – Emphasise full hip twist, keep the knee chambered (bent) until the last moment and flick out the kick, fire the kick at about hip level. Excellent overall exercise for strength, technique and stamina.
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>>>30 seconds kicking, 30 seconds rest – 3 sets
SKIPPING
>>>See above
ARMS
PUSH UPS
For upper body strength. Develops arms, chest and back muscles. Technique: Start on the ground with arms fully extended, hands shoulder width apart, neck back and legs forming a straight line, legs straight, toes on the ground; lower your upper body using your toes as a pivot point, maintaining the straight line; raise your body from the ground to original position.
>>>See this great site to improve upper body strength
CLAP PUSH UPS
To develop explosive speed and power. Similar form to push ups – this time explode your body from the ground far enough to clap and rest your hands before lowering yourself to the ground and repeating.
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TRICEP DIPS
The power in your punches (and blocks) come from your biceps, pectoral, lats and delt muscles working together.
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ABS
Try this program for developing core (abdominal) strength
BICYCLE
Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Breathe evenly throughout the exercise.
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>>>3 sets of 20-30 reps
CRUNCHES
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>>>3 sets of 20-30 reps
SEATED TWISTS
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>>>3 Sets 20-30 reps
HIP FLEXORS
CRESCENT KICKS
Starting in your fighting stance. Perform an inside-to-outside crescent kick, landing the foot back in fighting stance; then with the same leg perform an outside-to-inside crescent kick, again finishing in fighting stance (aiming for chest level and above). This is one rep. Ensure the path of your kick is wide to get the most out of your muscles. Be in control of the lift and fall of your leg – do not just drop your leg.
>>>15 reps each leg – 2 sets
FLUTTER KICKS
Start by lying flat on your back, extend your legs and keep straight. Lift your heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions with your legs. The smaller the movement, the more your muscles will work.
>>>30kicks – 3 set
RAPID FIRE
Ensure you're properly warmed up for this speed drill. Will quickly improve the speed of your kicks. In your fighting stance, at your fastest speed fire a midsection roundhouse kick – NEVER fully extend the kick, keep your leg a little bent; land the leg as fast as possible, and retract to the start position, again as fast as possible. Settle yourself and repeat the technique.
>>>20kicks each leg – 2 sets
THIGHS
SQUAT-JUMP-KICK
Engaging the large quadricep muscles will greatly increase your kicking power and speed. The squat is performed by bending at the knees to the point where your thighs are parallel to the ground; push up and perform a small jump, on landing, immediately fire a fast front kick with one leg (Do not fully extend). Repeat, alternating legs as you go.
>>>15reps – 3 sets
STEP UPS
Find a set of stairs or any STABLE object (chair etc) that can support your full weight, up to about a foot (30cm/12cm) high. Step up onto the object, one foot at a time and step back down, one foot at a time. Repeat. This exercise will work on explosive speed for your kicks.
>>> 20reps – 3 sets
LEG EXTENSIONS
Using a chair for support if necessary, extend your leg out to the side of your body so that its horizontal (parallel to the ground); lower the leg to a 45 degree angle; raise back to the original point. This is one rep. This will greatly enhance the control you have over your legs – in turn your accuracy, speed and technique will improve.
>>>20 reps each leg – 3 sets
CALFS
TUCK JUMPS
From a standing position, jump up as high as possible pumping your knees towards your chest and then away. On landing, immediately jump up again repeating the motion. The key is to minimise contact with the ground between jumps to emphasise explosive movement. Will help with footwork and evading kicks, as well as reaction speed.
>>>10 reps – 5 sets
DROP JUMP
Find a set of stairs or any STABLE object (chair etc) that can support your full weight, up to about a foot (30cm/12cm) high. From the top of the surface step off, landing with both feet and immediately jump upwards. This is one rep. Again, the key is to minimise contact with the ground between jumps to emphasise explosive movement. Will help with footwork and evading kicks, as well as reaction speed.
>>>10 reps – 3 sets
CALF RAISES
Stand with feet shoulder width apart, raise up on to your toes and hold for a second; lower yourself again stopping just above the ground (do not rest your heels on the floor). This is one rep. Builds calf muscles fast. You will become light on your feet and improve your footwork, kicking and spinning speed.
>>>30 reps – 3 sets
ABS
Try this program for developing core (abdominal) strength
BICYCLE
Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Breathe evenly throughout the exercise.
Click here
>>>3 sets of 20-30 reps
CRUNCHES
Click here
>>>3 sets of 20-30 reps
SEATED TWISTS
Click here
>>>3 Sets 20-30 reps
HIP FLEXORS
CRESCENT KICKS
Starting in your fighting stance. Perform an inside-to-outside crescent kick, landing the foot back in fighting stance; then with the same leg perform an outside-to-inside crescent kick, again finishing in fighting stance (aiming for chest level and above). This is one rep. Ensure the path of your kick is wide to get the most out of your muscles. Be in control of the lift and fall of your leg – do not just drop your leg.
>>>15 reps each leg – 2 sets
FLUTTER KICKS
Start by lying flat on your back, extend your legs and keep straight. Lift your heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions with your legs. The smaller the movement, the more your muscles will work.
>>>30kicks – 3 set
RAPID FIRE
Ensure you're properly warmed up for this speed drill. Will quickly improve the speed of your kicks. In your fighting stance, at your fastest speed fire a midsection roundhouse kick – NEVER fully extend the kick, keep your leg a little bent; land the leg as fast as possible, and retract to the start position, again as fast as possible. Settle yourself and repeat the technique.
>>>20kicks each leg – 2 sets
THIGHS
SQUAT-JUMP-KICK
Engaging the large quadricep muscles will greatly increase your kicking power and speed. The squat is performed by bending at the knees to the point where your thighs are parallel to the ground; push up and perform a small jump, on landing, immediately fire a fast front kick with one leg (Do not fully extend). Repeat, alternating legs as you go.
>>>15reps – 3 sets
STEP UPS
Find a set of stairs or any STABLE object (chair etc) that can support your full weight, up to about a foot (30cm/12cm) high. Step up onto the object, one foot at a time and step back down, one foot at a time. Repeat. This exercise will work on explosive speed for your kicks.
>>> 20reps – 3 sets
LEG EXTENSIONS
Using a chair for support if necessary, extend your leg out to the side of your body so that its horizontal (parallel to the ground); lower the leg to a 45 degree angle; raise back to the original point. This is one rep. This will greatly enhance the control you have over your legs – in turn your accuracy, speed and technique will improve.
>>>20 reps each leg – 3 sets
CALFS
TUCK JUMPS
From a standing position, jump up as high as possible pumping your knees towards your chest and then away. On landing, immediately jump up again repeating the motion. The key is to minimise contact with the ground between jumps to emphasise explosive movement. Will help with footwork and evading kicks, as well as reaction speed.
>>>10 reps – 5 sets
DROP JUMP
Find a set of stairs or any STABLE object (chair etc) that can support your full weight, up to about a foot (30cm/12cm) high. From the top of the surface step off, landing with both feet and immediately jump upwards. This is one rep. Again, the key is to minimise contact with the ground between jumps to emphasise explosive movement. Will help with footwork and evading kicks, as well as reaction speed.
>>>10 reps – 3 sets
CALF RAISES
Stand with feet shoulder width apart, raise up on to your toes and hold for a second; lower yourself again stopping just above the ground (do not rest your heels on the floor). This is one rep. Builds calf muscles fast. You will become light on your feet and improve your footwork, kicking and spinning speed.
>>>30 reps – 3 sets
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