StrongKicks Program

The basic StrongerKicks.com Strong Kicks program is simple: Kick three times a week for 30 minutes a day, developing both your technique, stamina, speed and power. The key to strong kicks is a combination of speed, strength and technique. Through consistent practice, a kinesthetic sense of proprioception can be developed, allowing one to throw powerful, accurate kicks without thinking and even while looking and moving in another direction.

WARM-UP

Jump rope for 3 minutes or Korean jumping jacks followed by dynamic stretching.

PROGRAM

WORKOUT A

Front stretch kick x 10 L/R

Front kick x 10 L/R

Roundhouse kick x 10 L/R

Axe kick x 10 L/R

Back kick x 10 L/R

Step change kicking front kick 1×50

WORKOUT B

Front stretch kick x 10 L/R

Roundhouse kick x 10 L/R

Side stretch kick  x 10 L/R

Side kick x 10 L/R

Back hook kick x 10 L/R

Step change kicking roundhouse kick 1×50

COOL DOWN

Pushups x 30

Leg lifts x 30

Shake out.

Gentle stretching while exhaling, similar to letting out one’s breath in yoga and relaxing to achieve a deeper stretch.