Hello,
I practice both TKD and HKD, I did that for about 2.5 yrs, but never got to a full split, then I took off for about 6-7 months.(various reasons).(also stopped working out)
Now I am planning on coming back, can anyone suggest some sample workout schedule geared towards achieving full split. I would appreciate a schedule such as days and workouts + order of workouts.
The place I practice martial arts has a full set of free weights, and machines as well, such as to work out adductors.
(p.s I also have a VHS and a book of stretching scientifically)
-Thank you,
Sebastian
workout schedule geared towards achieving full split
because....
mainly I want to be able to stretch lot more then now, so I can do high round house kick, spin kick and front and back hook kick.
second I just want to be able to do full split, so I can do it between chairs and take a picture
second I just want to be able to do full split, so I can do it between chairs and take a picture
don't want to get injured
yes, that is true also, but while I am going to begin practicing again, I fear that once I try to throw a kick(perhaps any kick) I might pull a muscle or get some other injury, (and miss another 6 months recovering) which is usually an indicator of poor conditioning, so like I said I am looking for a set of exerices that would prepare me to start practicing again.
Day 1:-Technical workout.
Warm up/dynamic stretches for arms,legs,and torso.
Your martial arts training.
Relaxed stretches.
Day 2:-Strength workout.
Warm up/dynamic stretches for arm,legs,and torso.
Bench Press
Chin ups
Back ext.
Adductor pulldowns.
Ab work.
Relaxed stretches.
Day 3:-Rest.
Day 4:-"As day 1".
Day 5:-Strength workout.
Warm up/dynamic stretches for arms,legs,and torso.
Squats(followed by one set of lunges in each direction).
Stiff-leg deadlifts.
Ab work.
Relaxed stretches.
Day 6 and 7:-Rest.
This is a very abbrieviated workout if you are coming back after a long lay off.Once you have built enough conditioning to your legs you can drop the adductor pulldowns and lunges and perform isometrics before relaxed stretches.
If this work load is comfortable then add an endurance only day after your stength workout.
Dragon
Warm up/dynamic stretches for arms,legs,and torso.
Your martial arts training.
Relaxed stretches.
Day 2:-Strength workout.
Warm up/dynamic stretches for arm,legs,and torso.
Bench Press
Chin ups
Back ext.
Adductor pulldowns.
Ab work.
Relaxed stretches.
Day 3:-Rest.
Day 4:-"As day 1".
Day 5:-Strength workout.
Warm up/dynamic stretches for arms,legs,and torso.
Squats(followed by one set of lunges in each direction).
Stiff-leg deadlifts.
Ab work.
Relaxed stretches.
Day 6 and 7:-Rest.
This is a very abbrieviated workout if you are coming back after a long lay off.Once you have built enough conditioning to your legs you can drop the adductor pulldowns and lunges and perform isometrics before relaxed stretches.
If this work load is comfortable then add an endurance only day after your stength workout.
Dragon
Personally,with all the kicking,ab work,running,sparring,etc and heavy squats and SLDL's i do,once per week is enough.If i did more my lower back would be fried.
Even though most pro bodybuilders work out most days per week(with sometimes a double split throughout the day) the majority still only work each body part once per week.
If you drop the intensity you may be able to add more workouts but i've always prefered intensity to volume.
This is just what i've dicovered works for me through trial and error.
Dragon
Even though most pro bodybuilders work out most days per week(with sometimes a double split throughout the day) the majority still only work each body part once per week.
If you drop the intensity you may be able to add more workouts but i've always prefered intensity to volume.
This is just what i've dicovered works for me through trial and error.
Dragon