Hello
I have recently bought the book stretching scientifically and have put together the following weekly routine. Could you please tell me if this is ok. I also have achilles tendinopathy which the GP has given me a strength program for, will i still be ok with your routine. Sorry for all the questions. Hope you can help. Please see below.
Weekly Training Routine
Monday
AM – Dynamic Leg Raises (Front, Sides and Back)
PM - Dynamic Leg Raises (Front, Sides and Back)
Light Kicking Work
Light Isometric Stretches
Relaxed Stretches
Taekwondo Patterns/Basics
Tuesday
AM – Dynamic Leg Raises (Front, Sides and Back)
PM - Dynamic Leg Raises (Front, Sides and Back)
Sit ups 3 x 20 (to be increased with time)
Back Extensions 3 x 15 (to be increased with time)
Lunges to the Front, Sides and then Back 2 x 20 each leg in each direction
Squats 3 x 10
Adductor Flies 1 x 80
Isometric Stretches
Relaxed Stretches
Wednesday
DAY OFF
Thursday
AM – Dynamic Leg Raises (Front, Sides and Back)
PM - Dynamic Leg Raises (Front, Sides and Back)
Light Kicking Work
Light Isometric Stretches
Relaxed Stretches
Taekwondo Patterns/Basics
Friday
AM – Dynamic Leg Raises (Front, Sides and Back)
PM - Dynamic Leg Raises (Front, Sides and Back)
Sit ups 3 x 20 (to be increased with time)
Back Extensions 3 x 15 (to be increased with time)
Lunges to the Front, Sides and then Back 2 x 20 each leg in each direction
Squats 3 x 10
Adductor Flies 1 x 80
Isometric Stretches
Relaxed Stretches
Saturday
AM – Dynamic Leg Raises (Front, Sides and Back)
Relaxed Stretches
Sunday
DAY OFF
New Stretching Routine
The things i'd change(it won't affect your routines that much).
1) Perform the Tae Kwon Do patterns/basics before the isometric and relaxed stretching on your technique days.
2) In you strength workout i'd perform it in the order of:-
Squats.
Lunges.
Adductor flies.
Sit ups.
Back ext.
You don't want your stablizing muscles(the core) to be fatigued from sit ups and back extensions before you perform squats and adductor flies.
If you're new to training i'd drop the lunges and concentrate on getting stronger in the squat.The adductor flies will take care of your adductors.
3) If your achilles problem is being aggrivated,try dropping the early morning stretching to see if that help with recovery.
Dragon.
1) Perform the Tae Kwon Do patterns/basics before the isometric and relaxed stretching on your technique days.
2) In you strength workout i'd perform it in the order of:-
Squats.
Lunges.
Adductor flies.
Sit ups.
Back ext.
You don't want your stablizing muscles(the core) to be fatigued from sit ups and back extensions before you perform squats and adductor flies.
If you're new to training i'd drop the lunges and concentrate on getting stronger in the squat.The adductor flies will take care of your adductors.
3) If your achilles problem is being aggrivated,try dropping the early morning stretching to see if that help with recovery.
Dragon.
new routine
Hello Dragon
Thanks very much for your help, i will make the changes and get going.
Much Appreciated.
Thanks very much for your help, i will make the changes and get going.
Much Appreciated.
