My 1st Plan

[Phillky]

Hey guys ive just writin a plan... kinda needs tweakn i think

Early Morning:(before Breakfast)

Warm Up:
Jump Rope 5 mins

Dynamic Stretching:
Front leg raises 3(sets)x 15(reps)
Side Leg Raises 3x 15
Back Leg Raises 3x 15

Main work out:

Warm up:
Jump rope 5 mins
Front leg raises 2(sets)x 15(reps)
Side Leg Raises 2x 15
Back Leg Raises 2x 15

Specific Warm Up:
Side Kick 12 (each leg0
Front Kick 12
Round Kick 12
Inner Cresent Kick 12
Outer Cresent Kick 12
Back Kick 12
Axe Kick 12

Cool Down:
Isometric stretching
Side stretch 3x 30 secs
Front stretch 3x30 secs
Relaxed Stretching Various.

As you have guessed im a martial artist, Main goal at this stage is to reach full splits. Came close a few years ago... But i managed to rip my hamstring while training. Ive only just got the knots out and Im keen to get bakc into shape again.

Any help will be great

Cheers Phill

[dragon]

Your plan looks ok.
The only thing you might need to change(only you will know this) is after an injury you may need to gain more strength before embarking on isometrics.

Dragon

[Phillky]

Ive gained alot of strength and speed since the injury, but im lacking in my flexibility. Although speed and strength will still need to be greater.