Phase II Routine

Two weeks down, and my body is now acclimated to the exercise regime. I am aware of my strengths and weakness regarding each exercise, so now I can enter “Phase II – adjusting my workout to fit my weaknesses and strengths.”

Once I get used to this routine, I will enter “Phase III – progressing towards my goals,” where I really keep track of my progress, and push myself to improve in each and every exercise. As for now, I am still adjusting and getting used to this. It has only been two weeks, after all.

Not much is really changing, just adding a few more sets and reps here and there, and moving my side-kick to a daily practice.

For the running, I am going to begin with a slight warm-up, and then run with a strong and moderate stride. This is going to be very challenging, as my “shuffle-runs” were hard enough. We’ll see what happens.

Here is a summary of all of the modifications:
Side-kick – make it a daily occurrence. Since this is mostly a balance exercise at this point, I can do it daily.
Push-ups – increase reps from 10 to 12.
Leg-lifts – increase reps from 20 to 25.
Wrist exercise – increase reps from 15 to 30.
Sil Lim Tao – increase reps from 2 to 3.
Ba Duan Jin – begin “advanced” methods.
Saturday distance run – add another lap, so that would make it 5 laps, at 7.5 miles total.

Here is my new routine for ”Phase II.”

—————————————————————–

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)
Standing side leg-lift 1 x 15 (a “dynamic stretch”)
Forms:
Ba Duan Jin (8 repititions per exercise – “advanced” version)
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)
Standing side leg-lift 1 x 15 (a “dynamic stretch”)
Iron cross stretch 3 x 20 (3 times each side, hold for 20 seconds)

Day A, Cycle II (evening)

Warm-up:
Jog 1/8 mile
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)
Standing side leg-lift 1 x 15 (a “dynamic stretch”)
Forms:
Sil Lim Tao ( x 3)
Shadowbox
Calisthenics:
Push-up (3 x 12)
Side-kick (2 sets of 10 each leg)
Leg-lift (3 x 25)
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)
Standing side leg-lift 1 x 15 (a “dynamic stretch”)
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)
Standing side leg-lift 1 x 15 (a “dynamic stretch”)
Forms:
Ba Duan Jin (8 repetitions per exercise – “advanced” version)
Calisthenics:
Tu Ma (hanging horse stance) (hold for 60 sec. per leg)
Wrist exercise (ulna flexion, radial flexion – 30 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)
Standing side leg-lift 1 x 15 (a “dynamic stretch”)
Iron cross stretch 3 x 20 (3 times each side, hold for 20 seconds)

Day B, Cycle II (evening)

Warm-up:
Jog 1/8 mile
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)
Standing side leg-lift 1 x 15 (a “dynamic stretch”)
Forms:
Sil Lim Tao ( x 3)
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)
Standing side leg-lift 1 x 15 (a “dynamic stretch”)
Iron cross stretch 3 x 20 (3 times each side, hold for 20 seconds)

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