| Martial Arts Fitness Program | |||||
| Mon | Tue | Wed | Thu | Fri | Sat |
| AM Stretch | AM Stretch | AM Stretch | AM Stretch | AM Stretch | AM Stretch |
| Weightlifting A1 | Weightlifting B2 | Fartlek Running | Weightlifting A2 | Weightlifting B1 | Fartlek Running |
| PM Stretch | PM Stretch | PM Stretch | PM Stretch | PM Stretch | PM Stretch |
| AM Stretch | |||||
| 1. Balistic Leg Swings to the front (left & right) 8 repetitions. | |||||
| 2. Balistic Leg Swings to the side (left & right) 8 repetitions. | |||||
| 3. Balistic Leg Swings to the rear (left & right) 8 repetitions. | |||||
| PM Stretch | |||||
| 1. "V" Stretch:- Lie on your back, and place you hands at your sides. Raise you legs straight up toward the ceiling. Spread your legs to a full split and return for 50 to 100 repetitions. | |||||
| 2. "Figure 4" Stretch:- In a seated position, extend one leg and bend the other knee and place the foot against the extended thigh. Bend forward leading with your chest. (Hold for 30 - 60 seconds) | |||||
| 3. "Butterfly" Stretch:- In a seated position, place the soles of your feet together. Pull your feet in toward your groin. Gently pull yourself forward. (Hold for 30 - 60 seconds) | |||||
| 4. "Splits":- Perform side and front splits. (Hold for 30 - 60 seconds) | |||||
| Fartlek Running | |||||
| Fartlek is a Swedish term that means 'speed play' and that is exactly what you are to do. The primary element is to vary your speed when you run. You don't have to run for a specific length of time, and you don't have to run at a specific speed. | |||||