The next exercise I’m going to walk you through is deceptively simple to perform, but the benefits you can achieve in a relatively short period of time, if you’re consistent with your workouts, are incredible. NO, this is not some silly miracle technique or secret training technique only known to a few who learned it from a Tibetan monk. It’s just a solid basic exercise combined with whatever kick(s) you want to combine with it. So, without further ado, let’s get started!
BASIC SQUAT:
The starting position for your basic squat is executed facing straight ahead (front-facing squat) while standing with your feet roughly shoulder-width apart and your upper body and back straight. In this particular case, I want you to keep your hands in a fighting position, exactly as a boxer would.
From this position, slowly bend your knees, keeping your upper body and back straight and your hands up, as you lower yourself until your upper thighs are parallel to the floor. Make sure your head is up with your eyes focused in front of you, not on the ground. Once you reach this position, slowly rise up to your original starting position. Once you are familiar with this exercise and your body’s reaction, you can adjust the speed to alternate between doing slower and faster repetitions.
VARIATION of the BASIC SQUAT:
The only difference in this particular variation is that instead of standing facing straight ahead, I want you to stand more to the side (crouch facing to the side) like you would if you were in an actual fighting stance. One thing to remember though is to keep your feet parallel to each other. Don’t actually have your feet in the position that you normally would during a real fighting stance.
From this position, slowly bend your knees, keeping your upper body and back straight and your hands up, as you lower yourself until your upper thighs are parallel to the floor. Make sure your head is up and turned over your front shoulder with your eyes focused in that direction, not on the ground. Once you reach this position, slowly rise up to your original starting position. After doing a predetermined set of repetitions, switch your feet so that you are facing the opposite direction with the opposite side of your body now facing forward.
Once you are familiar with this exercise and your body’s reaction, you can adjust the speed to alternate between doing slower and faster repetitions.
KICKS:
Which kicks or kicks you decide to do is entirely up to you. My only recommendation is to not do any type of jump kicks for several weeks until your legs have gotten used to the new training routine. You can execute your kicks at the height you prefer. The only thing you need to make sure and do is alternate legs after each squat, but more on that later.
KICK SQUAT (The exercise):
Start by standing in a front squat or a side squat. The position that is most comfortable for you. Eventually, you will want to do this series of exercises from both positions.
Keeping your hands up and your upper body and back straight, slowly lower yourself until your upper thighs are parallel to the floor. At this point, slowly rise up to your original starting position. However, when you start to come back to your starting position, execute whatever kick you prefer with your right leg. Immediately after returning your kicking leg to the ground, slowly lower yourself back into a squat position. Repeat this again and then perform your preferred kick with the left leg. This constitutes one (1) repetition.
Do this 10 times by executing the same kick ten times with each leg before moving on to your next kick.
Now I know what you’re thinking. This is really simple! Well, you’re right, it’s simple, yet extremely effective for building strength and stamina in your legs. Not to mention improving speed and power in your kicks.
RECOMMENDED ROUTINE:
I highly recommend doing the following routine 3-4 times a week. You will need to adjust the number of repetitions to suit your own fitness level.
Day one:
Knee raises: 1 to 3 sets of 10 to 20 repetitions (2 squats and 1 kick with each leg is one repetition)
Upward kicks: 1 to 3 sets of 10 to 20 repetitions
Front kicks: 1 to 3 series of 10 to 20 repetitions
Side kicks: 1 to 3 sets of 10 to 20 repetitions
Back kicks: 1 to 3 sets of 10 to 20 repetitions
Day two:
Knee raises: 1 to 3 sets of 10 to 20 repetitions (2 squats and 1 kick with each leg is one repetition)
Upward kicks: 1 to 3 sets of 10 to 20 repetitions
Crescent Kicks: 1 to 3 sets of 10 to 20 repetitions
Inverted Half Moon Kicks – 1 to 3 sets of 10 to 20 repetitions
Roundhouse kicks: 1 to 3 sets of 10 to 20 repetitions
Day Three:
Knee raises: 1 to 3 sets of 10 to 20 repetitions (2 squats and 1 kick with each leg is one repetition)
Upward kicks: 1 to 3 sets of 10 to 20 repetitions
Ax kicks: 1 to 3 sets of 10 to 20 repetitions
Wheel Kicks – 1 to 3 sets of 10 to 20 repetitions
Hook Kicks – 1 to 3 sets of 10 to 20 repetitions
Be sure to stretch properly before attempting these exercises. They are simple in nature, but they are a very brutal exercise for the legs. This can even be done while watching your favorite TV show. However, if you decide to do it at that time, I recommend that you do the exercise during the show and take a break during the commercials. Try to work up to where you can do this throughout the time your favorite show is playing.
Final note:
Please feel free to leave me a comment on this routine and let me know how it works out for you.