|
CONDITIONING
PROGRAMS
Disclaimer: The
authors, students, instructors, and associates of Cobourg Tae Kwon Do
disclaim any liability suit raising from injuries or otherwise from
attempting any of these exercises or activities. Try them at your own risk.
Always check with a doctor before attempting any new exercise, activity, or
conditioning program.
POTATOE
SACK:
Here is an exercise regime that you might find beneficial:
1. Begin by standing on a comfortable surface, where you have plenty
of room at each side. With a 2kg potato sack in each hand, extend your arms
straight out from your sides and hold them there as long as you can. Try to
reach a full minute, then relax.
2. Each day, you'll find that you can hold this position for just a
bit longer. After a couple of weeks, move up to 5kg potato sacks. Then
25kg potato sacks and then eventually try to get to where you can lift a
50kg potato sack in each hand and hold your arms straight for more than a
full minute.
3. After you feel confident at that level, put a potato in each of the
sacks.
FITNESS
KICKBOXING CIRCUIT TRAINING: For my kickboxers who miss the odd class
but want to workout.
- 15-25 squats
with double punches at the top of the squat
- 15-25 push ups with double punch at the top of the push up
- 15-25 burpees
- 15-25 sit ups with double punch at the top of the sit up
- 15-25 doggie style knee raises with roundhouse at the top of the knee
raise
per leg
- 15-25 front lunges per side with snap kick coming back up
- 15-25 wave push ups
- 15-25 burpees with knee lifts when standing upright
- 15-25 sit ups then standing up at the top of the sit up
- 15-25 doggie style knee raises with back kicks per leg
You can repeat this
twice a day to boost your metabolism. You can also add more reps per
exercise when you have reached 25.
H.I.T WEIGHT
TRAINING PROGRAM: This program uses heavy weights and you only train
each body part once a week.
You will be lifting weights that are heavy enough that you will do a max of
10 reps at that weight if you are strong enough. Most times you will be
doing less reps. Do not move up in weights until you can perform the
exercise at 10 reps. This program will increase your strength, power, and
muscle mass. The best part is that it is designed for busy people so it only
takes 15 to 20 minutes a day to complete.
DAY 1: CHEST AND TRICEPS - Bench Press (8-10 reps max), Incline Bench Press
(8-10 reps max), Triceps Kickbacks (8-10 reps max), Triceps Pushdowns (8-10
reps max)
DAY 2: LEGS - Squats (8-10 reps max), Calf Raises (8-12 reps max), Leg
Extensions (8-10 reps max), Leg Curls (8-10 reps max)
DAY 3: BACK AND BICEPS - Back Extensions (8-10 reps max), Shoulder Shrugs
(8-10 reps max), Seated Rows (8-10 reps max), Lat Pulldowns (8-10 reps max),
Bicep Curls (8-10 reps max)
DAY 4: SHOULDERS AND ABS - Shoulder Press (8-10 reps max), Side Lateral
Raises (8-10 reps max), Crunches (2 sets of 15 reps), Reverse Crunches (2
sets of 15 reps), Oblique Crunches (2 sets of 10 reps per side)
DAY 5: CARDIO - Do between 30 to 60 minutes of some sort of cardio workout
that you enjoy. Do not do a cardio workout that you do not like because you
will probably not continue doing it for long. The goal of cardio is to burn
calories. Some cardio exercises include but are not limited to running,
walking, biking, stair climber, aerobic class, fitness kickboxing, exercises
bike, dancing, calisthenics, rowing, swimming, ski machine, elliptical, jump
rope, shadow boxing, and so much more.
You can schedule your workout in one of two ways:
Monday=Day 1, Tuesday=Day 2, Wednesday=Day 3, Thursday=Day 4, Friday=Day 5,
OR,..
Monday=Day 1, Tuesday=Day 2, Wednesday=Day 5, Thursday=Day 3, Friday=Day 4,
SQUARE OF PAIN:
This works your strength, endurance, and stamina. This workout uses body
weight exercises and a square on the ground. The bigger the square the
better.
Find a place to workout that you can make a square. The bigger the better.
We use 7m X 7m squares. What you do is start at one corner of the square.
Run to one square and do 5 push ups, then run to the next square and do 10
push ups, run to the next square and do 15 push ups, and so on and so forth.
Keep running around the square and add 5 push ups to the last set of reps
that you just did. See how long you can last and how high you can go up.
When you are done, pick an exercise that will work your mid section, and a
third time that works your legs. If you are more advanced in conditioning,
start out at the first square doing 15 or 20 push ups or whatever exercise.
Here are some exercises that will work the arms and upper body: push ups,
narrow push ups, wide push ups, knuckle push ups, clapping push ups, back of
hand push ups, navy seal push ups, triceps dips, cat dips, and chest pulls
Mid section: sit ups, criss cross sit ups, reverse sit ups, crunches, criss
cross crunches, 3 second crunches, 6 second crunches, side crunches, knee
lifts, leg raises, reverse leg raises, bicycles, side to side leg raises,
pilates 100, and V's.
Legs: squats, wide squats, narrow squats, front squats, mini squats, calf
raises, knee raises, doggie style knee raises, doggie style back kicks,
front lunges, squat to calf raises, doggie style roundhouses, and seated leg
raises.
THE G.A.
PYRAMID: This is a brutal body weight conditioning program that is very
tough on the body and the mind. It will build up muscle and mind strength,
endurance, and speed.
You are going to do the following:
- 25 Squats, 25 Stomach Crunches, 25 Push ups.
- Now do 24 Squats, 24 Stomach Crunches, 24 Push ups.
- Now do 23 of each, 22 of each, 21 of each, continue this until you do 1
rep of each of the three exercises.
- Finish with one last set of 25 of each of the three exercises. By the time
you finish the workout you would have done 350 reps of each of the three
exercises.
You can also do different variations of each exercise for a different
workout each time.
- Push Up Variations: Normal Push Ups, Wide Push Ups, Narrow Push Ups,
Wave/Navy Seal Push Ups, Knuckle Push Ups, Back of Hand Push Ups, Clapping
Push Ups, and much more.
- Stomach Crunch Variations: Stomach Crunches, Sit Ups, Criss Cross Stomach
Crunches, Criss Cross Sit Ups, 3 Second Hold Stomach Crunches, 6 Second Hold
Stomach Crunches, Leg Raises, Reverse Leg Raises, Butterflies, Leg Scissors,
and much more.
- Squat Variations: Normal Squats, Narrow Squats, Wide Squats, Mini Squats,
Squat to Calf Raise, Squat to Front Kicks, Squat to Back Kicks, Squat to
Jump, and much more.
CIRCUIT TRAINING
PROGRAM WITHOUT WEIGHTS #1: Circuit training is excellent for strength
training and cardio at the same time. This program uses body weight
exercises to build strength and endurance.
Circuit #1: Do the following exercises one right after another without
resting. Make sure to squeeze each muscle before, during, and after each
rep.
- 25-35 normal push ups.
- 25-35 squats
- 25-35 sit ups
- 25-35 calf raises
- 25-35 leg raises
- 25-35 Narrow chin ups
- 25-35 crunches
After completing Circuit #1 of this program, move to Circuit #2 after a few
minute rest.
Circuit #2: Do the following exercises one right after another without
resting. Make sure to squeeze each muscle before, during, and after each
rep.
- 25-35 Navy Seal(Wave or Hindu) push ups
- 25-35 Mini Squats
- 25-35 Criss Cross Sit Ups
- 25-35 Single Calf Raises
- 25-35 Leg Scissors
- 25-35 Wide Chin Ups
- 25-35 Criss Cross Crunches
After you are able to complete 25-35 reps of each exercise in each circuit
add 5-10 reps per exercises either every time or every other time you do the
workout depending on your fitness level. Increasing the reps increases the
intensity which means the muscles work harder and you get continuous
improvement in your conditioning. You should do this program 2 to 3 times a
week depending on your schedule and fitness level.. Either
Monday-Wednesday-Friday, or Tuesday-Thursday. This will allow the muscles to
get some rest in between workouts. Or you can do this routine for days a
week and rest on Friday thru Sunday. Your progress should come quite fast
for a while before becoming extremely tough.
|
