by zipwolf » Thu Aug 17, 2006 7:54 pm
Max training days per week: 5. Two rest days otherwise you're liable to screw yourself up. People underestimate rest, REST!
Ok, that rant over.
Sort out your days into what you want to emphasize each day. You need to do resistance exercise (Calisthenics/bodyweight, traditional freeweights, whatever your choice) as a part of your training, but if you want to do a LOT of KF drills, then you need to do a max of 2-3 days resistance training a week. Spend your KF training time on other days doing drills like punches, kicks, footwork etc. Work at high intensity to raise heart rate for the most part, you can work on getting better form at slower speed in class for the most part, but at home you wan't to keep your physical fitness and endurance a major part of your KF game.
If you can get a partner to come work out with you both on resistance and on drills, all the better. Working with someone can help you improve lots and lots and BOOYAH.
Treat KF like a sport, because in essence, thats what it is. You may say "I'M WELL DEADLY! ITS NOT A SPORT!" but thats just not true. Every physical activity that requires/builds speed and strength is a sport. Rant over there again.
If you can keep LOW stance training as part of your resistance workouts, it would be better. Doing a longstanding isometric won't help you any if you do squats next day, or vice versa. Better to do a set of squats followed by a set of a low stance, or the other way around.
Organisation is your major key here though. If you just wing it and think "Oooh... i might train tonight", you probably won't. Set up days for resistance, days for high intensity fast drills (or jogging if you don't feel like it, or don't have time, or don't have a partner: But drills are better for skillbuilding). Get a kind of log going. It helps to track your progress, and then give you goals to continue onto.
Thats pretty much (in a very awkwardly put way) what i do, except i do a lot of isolation exercises currently for a very specific purpose, and keep my KF drills to two days.
OOH! Also, stretch twice daily, about a minute per stretch, one time each, five days a week.
Lastly, resistance workouts, MAX of an hour for a regular day. KF training, an hour to two hours, vary the intensity if you get tired.