Training and Fitness Plan – week 1

23 Mar 2020

Training and Fitness Plan – week 1

JSTKD STUDENTS:  UPDATE & TRAINING PLAN

We are at present moment building our profiles for the online training & we should be up & running in the next week or so for sure.

However, below you can find our training plan for this week along with our weekly Burpee challenge.

Please contact us via text T:07711234500 E:joestkd@gmail.com or our website & FaceBook page for any info you might need.

Please follow the plan & perfect the techniques – follow the links! We are in partnership with Cassie Oury TKD so check out her Youtube channel to help too! 

In this way of keeping connected, we are doing tasks weekly to help our students have fun, get fit & test skills against each other & hopefully other clubs Youtube link – 

https://m.youtube.com/playlist?list=PLemvwdqiN9_FCyRI1HFHHHa4sWTaCItd3

This week is the Burpee challenge film – you or your child doing 30 seconds of burpees & remember to count them!  All we ask is for you to say their name & Jstkd burpee challenge & a nomination

 

Now….. 30 seconds Burpees GO!!!

 

1.Fitness challenge 30 second Burpee challenge 

2 Jstkd Session Plan: (Monday the 23rd March) please try to do this twice or more this week or as many times as needed. 

Please note that I’m free for feedback at any time

 

3. Speed and Fitness 

Warm up: 

*Run on the spot – 5 mins 

*keep running – circle the arms forwards

                          – circle backwards

                           – raising the knees up

                           – feet up behind 

Main set:  Fitness 

1 minute speed sets with 30 seconds recovery! Record how many of each you can do in one minute. Get your results in and I’ll reveal the winner!! 

* 1 minute speed punching 

* 30 seconds recovery 

* 1 minute fast feet 🦶 

* 30 seconds recovery

* 1 minute high knees 

* 30 seconds recovery

* 1 minute right leg turning kicks 

* 30 seconds recovery 

* 1 minute left leg turning kicks 

* 30 seconds recovery

* 1 minute right and left leg alternating turning kicks 

* 30 seconds recovery

* 1 minute Right leg side kick 

* 30 seconds recovery 

* 1 minute left leg side kick

* 30 seconds recovery 

* 1 minute right and left leg side alternating side kicks 

 

Repeat this twice 💪

 

4. Skills – 

First 4 movements of your pattern per grade 

Cool down: 

Light and slow: 

10 x right leg turning kicks 

10 x left leg turning kicks 

10 x left leg back kicks

10 x right leg back kicks 

*Higher grades: add axe kicks and reverse turning kicks if you have the space to do so. 

5. Stretch: 

Aim to hold each stretch for 10-20 seconds 

Sitting down legs wide, reach hands as far forward as you can hold for 10 seconds

– stay in the positions reach over to the right side

– Over to the left side 

– Bring your legs together and reach down to your toes 

– Tuck one leg in and reach down to the toes 

– Change legs 

– Butterfly stretch (bending your knees and bring both feet into the middle)

Please follow the link for the patterns on our website for your childs pattern , if you’re not sure please text Me (Mr Schembri ) and I’ll let you know ASAP 

So let’s keep it simple BUT PARENTS LETS DO OUR PART IN KEEPING THE CHILDREN ACTIVE 🙂 

Kind regards

Mr Schembri

 

 

 

 

 

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