Phase I Routine

After two and a half days, my routine is pretty much set now. Yesterday my legs hurt pretty bad, but a good night’s rest and plenty of water helped them recover. I think the routine I am on now is just about right – not too difficult, but not easy.

I workout twice a day – morning and evening. My workouts are split into every other day, to work different muscle areas (Day A & Day B), and I have a morning and evening version (Cycle I and Cycle II). Each workout is framed by the same stretching routine, so in effect I do each set of stretches four times daily. With 3 sets of each, and holding for 20 seconds, that is holding my muscles at maximum stretch for 4 minutes per day.

Sunday is my day off.

Here is my routine for ”Phase I,” which I expect to last about 4 to 6 weeks.

—————————————————————–

Day A, Cycle I (morning)

Warm-up:
Run 1.5 miles with 10-pound weight in each hand.
Stretch Routine:
Iron cross stretch 3 x 20 (3 times each side, hold for 20 seconds)
Hamstring stretch 3 x 20 (on my device I built)
Inner thigh stretch 3 x 20 (again, on structure I built)
Toe touch stretch 3 x 20 (bend over slowly, hang for 20 seconds)
Forms:
Ba Duan Jin (8 repititions per exercise)
Calisthenics:
Front kick (20 per leg)
Deep horse (hold for 60 seconds)
Stretch Routine:
Hamstring stretch 3 x 20 (on my device I built)
Inner thigh stretch 3 x 20 (again, on structure I built)
Toe touch stretch 3 x 20 (bend over slowly, hang for 20 seconds)
Iron cross stretch 3 x 20 (3 times each side, hold for 20 seconds)

Day A, Cycle II (evening)

Warm-up:
Run 4.5 miles
Stretch Routine:
Iron cross stretch 3 x 20 (3 times each side, hold for 20 seconds)
Hamstring stretch 3 x 20 (on my device I built)
Inner thigh stretch 3 x 20 (again, on structure I built)
Toe touch stretch 3 x 20 (bend over slowly, hang for 20 seconds)
Forms:
Sil Lim Tao ( x 2)
Shadowbox
Calisthenics:
Push-up (3 x 10)
Leg-lift (3 x 20)
Stretch Routine:
Hamstring stretch 3 x 20 (on my device I built)
Inner thigh stretch 3 x 20 (again, on structure I built)
Toe touch stretch 3 x 20 (bend over slowly, hang for 20 seconds)
Iron cross stretch 3 x 20 (3 times each side, hold for 20 seconds)

Day B, Cycle I (morning)

Warm-up:
Run 1.5 miles with 10-pound weight in each hand.
Stretch Routine:
Iron cross stretch 3 x 20 (3 times each side, hold for 20 seconds)
Hamstring stretch 3 x 20 (on my device I built)
Inner thigh stretch 3 x 20 (again, on structure I built)
Toe touch stretch 3 x 20 (bend over slowly, hang for 20 seconds)
Forms:
Ba Duan Jin (8 repetitions per exercise)
Calisthenics:
Tu Ma (hanging horse stance) (hold for 60 sec. per leg)
Wrist exercise (ulna flexion, radial flexion – 15 times each side)
Stretch Routine:
Hamstring stretch 3 x 20 (on my device I built)
Inner thigh stretch 3 x 20 (again, on structure I built)
Toe touch stretch 3 x 20 (bend over slowly, hang for 20 seconds)
Iron cross stretch 3 x 20 (3 times each side, hold for 20 seconds)

Day B, Cycle II (evening)

Warm-up:
Run 4.5 miles.
Stretch Routine:
Iron cross stretch 3 x 20 (3 times each side, hold for 20 seconds)
Hamstring stretch 3 x 20 (on my device I built)
Inner thigh stretch 3 x 20 (again, on structure I built)
Toe touch stretch 3 x 20 (bend over slowly, hang for 20 seconds)
Forms:
Sil Lim Tao ( x 2)
Shadowbox
Calisthenics:
Pull-up (3 x max)
Side-kick (2 sets of 10 each leg)
Stretch Routine:
Hamstring stretch 3 x 20 (on my device I built)
Inner thigh stretch 3 x 20 (again, on structure I built)
Toe touch stretch 3 x 20 (bend over slowly, hang for 20 seconds)
Iron cross stretch 3 x 20 (3 times each side, hold for 20 seconds)

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2 Responses to Phase I Routine

  1. neil says:

    what is the hamstring stretching device?

  2. jasteele says:

    It’s a post with wooden blocks nailed on it. I stand in front of it, and do a front kick to rest my heel on it, and then hold for 30 seconds.
    You can see it here:
    https://stoneagegym.wordpress.com/2010/09/26/here-is-my-gym/

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