FITNESS DRILLS AND EXERCISE PROGRAM
This is a 16 week fitness program. It composes of 3 groups: Endurance and speed training, Weights and conditioning, and flexibility training. Each group has 2 excercise sets. A set from each group is combined together to form a program. By combining the sets in different ways there are 8 different programs (see table below). Each program is followed for two weeks. Over 16 weeks each set will have been repeated four times. Each time it is repeated an additional set of reps is added for each exercise to increase the degree of difficulty over the 16 weeks. To assist in following the sets they have been colour coded.
Endurance and speed training drills set 1 = E
1. Shadow boxing (1 set = 5min)
2. Kicking drills: Front kick, Roundhouse kick, Side kick, Back kick drill (1 set = 10 of each kick on each leg)
3. Partial rep shadow sparring (1 set = 10 reps eacg of chosen kick and punch, both sides)
3. Partial rep shadow sparring (1 set = 10 reps eacg of chosen kick and punch, both sides)
Endurance and speed training drills set 2 = E
1. Sparring combinations against bag (1 set = 5 reps on both sides for each of 5 combinations)
2. Shadow boxing using above sparring combinations (1 set = 5 min)
2. Shadow boxing using above sparring combinations (1 set = 5 min)
3. Half rep kicking, front, side and back kicks ( 1 set = 5 reps both sides for each kick)
Weights and conditioning exercises set 1 = W
Weights and conditioning exercises set 1 = W
1. Single arm benches (1 set = 10 reps each arm)
2. Triceps curls (1 set = 10 reps each arm)
3. Crunches, straight and oblique (1 set = 10 reps of each)
Weights and conditioning exercises set 2 = W
1. Squats drill (wide squats, narrow squats, lower half squats: 1 set = 10 reps)
2. Triceps dips (1 set = 10 reps)
3. Press ups (1 set = 10 reps)
Flexibility training set 1 = F
Core stretching programme plus:
1. Hips 1. Butterfly stretch, frog stretch, V stretch ( 1 set = each stretch held for 15 seconds)
2. Back 1. Bridge, cat stretch ( 1 set = each stretch held for 15 seconds)
3. Legs 1. Knee raises 1 set = 10reps each leg), forward leg swings, lateral leg swings, rear leg swings (1 set = 10 reps each leg for each direction), abductor stretch (1 set = 15 second stretch)
Flexibility training set 2 = F
Flexibility training set 2 = F
Core stretching programme plus:
1. Legs 2. Windmills, single leg stretch, leg extension, controlled kicks: front, roundhouse, back ( 1 set = each stretch held for 15 seconds)
2. Hips 2. Squat, single leg pull, seated V stretch ( 1 set = each stretch held for 15 seconds)
3. Back 2. Torso twist, back curl, back stretch ( 1 set = each stretch held for 15 seconds)
Don't worry if the table is hard to follow I will be posting my weekly schedule in the side bar!
