Newbee Help? Suggestions

[Cliffb]

Hi, Just found this fourm and thought i would post a question, which may have been asked many times, if so a pointer to the answer would be great

I am 40 and have been doing Tae Kwon Do for just over a year, I am reasonably fit and have gained muscle and become more flexable in this time, just through TKD training 2-3 times a week.

I, as many of you, want to get my kicks higher, especially side kicks. I think what I am after is to gain strength in my legs and get into a front and side split, I have Thomas' book, although I am finding it hard to put it into practice, mainly due to lack of spare time.

I could probably spare 10mins in the mornings(7) and about 40 mins 3 evenings a week. I have no access to a gym or equipment.

How best would you guys suggest filling these time slots?

One problem is the warm up, I have limited space and in those times I'm not able to leave the house for a run (Kids in Bed!!)

thanks

Cliff

[mat]

In 10 mins every morning you can do dynamic leg raises as described in Mr. Kurz's book. If you are not doing this already it may make a big difference to your kicking ability.

[Cliffb]

I have just started this and will continue, it certainly wakes me up in the morning

thanks Mat

[dragon]

As Matt said,10 mins in the morning can accomodate dynamic stretching.
40 mins 3 nights a week is enough for push ups,sit ups,bodyweight squats,etc. and isometric/relaxed stretching.

Dragon.

[CrazyBoy]

Question (stupid one, but had to ask): how long does it take for you guys isometric stretching. Or better said, in your session of stretching, in what time do you do the splits (in one session)?

[DanBor]

Hi Crazyboy.

I can do only relaxed side split, it takes 3-4 sets, about 15-20 min. My isometric side split is still far behind.

[Cliffb]

What are you guys doing to increase your leg strenght, I find my upper leg muscles are not really up to it when I do low squats (sitting stance)and hold it there, especially if I am trying to move my legs apart to eventually get to a side split. I think I need to do something else to get the strenght there....any suggestions?


Cliff

[dragon]

CrazyBoy:-I do isometric stretches at the end of my workout,usually 2-3sets of each stretch.Takes me about 15 mins.
Sometimes(rarely though) i only do relaxed stretches at the end.I don't time these.I just sit in the stretch until i start to relax.


Cliffb:-Not sure whether youmeant you did low squats as well as sitting stance(i assume you mean horse riding stance) or that you only do the sitting stance.

Any form of squatting(in motion,not static holds) will help.
At least at the moment you find you are "not up to it",which means you can improve.It's when you start to find exercises easy that you will have to think of ways of making them harder.

Dragon.

[CrazyBoy]

CliffB, I think you need to focus on training the adductors and hip flexors.

[Cliffb]

Thanks all for your help, Just need to get to it now