Weekly Flexibility for Kicking Training Schedules (For Beginners and Up)

Alright, so this post is going to focus on a basic flexibility training schedule, or rather, a variety of schedules, for improving your flexibility for kicking.  Flexibility is key to having faster, stronger kicks with the ability to kick high & mid level effectively.  In this post, I will often refer to 3 different intensity levels for stretching:  Light, Medium & Medium/Hard. I explain these in detail, as well as how to go about your stretching session in the following extended video tutorial:

(Make sure to watch the entire video before continuing on)

So, now that you understand exactly how to stretch, and what stretches to do, we are now going to focus on when to do those stretches.  But, before you begin to stretch, always make sure you are warmed up properly.  Basically this means to do light exercises that don't require much range of motion until you break a sweat.  Jump rope, footwork, jogging, jumping jacks, etc... all examples of warm-up exercises.  You can also watch my tutorial on basic warm ups here:

Now, if for some reason you can't warm up with exercises, then you can sit in a hot bath (about as hot as a jacuzzi) for about 10 minutes.  The heat will increase the blood flow in your legs, and make them easier to stretch with less risk of a muscle pull or tear.  When following these schedules, if at any time your muscles feel too sore to stretch, then rest them for a few days until they feel normal again, then continue on.  NEVER stretch so hard it makes you want to cry out in pain, and ALWAYS perform a light stretch before performing a medium stretch, and ALWAYS perform a medium stretch before performing a medium/hard stretch.  The reason I say "medium/hard" instead of just "hard" is because stretching too hard could result in a muscle tear:  an injury that could haunt you your entire martial arts career (in my experience), as it takes anywhere from 3 to 12 months to heal, and that's only if it isn't stretched or aggravated in any way (which means no kicking that stretches the muscle on that side!).

Finally, by following this tutorial and these schedules, it will take around 2 weeks to see an increase in your kicking height, and up to 2 years to achieve a near or full split (depending on your body type and genetics).  You will also find that the more flexibility you gain, the easier and less effort it takes to control your kicks (which means improved accuracy as well).  Have patience, and DO NOT RUSH your flexibility, or you risk injury!



Weekly Schedule Option 1:

Mon:
1 full stretching session after a 10 minute warm-up.  This includes light, medium and medium/hard stretching intensities. 

Tues:
No stretching, or light stretching instensity only.

Wed:
1 full stretching session after a 10 minute warm-up.  This includes light, medium and medium/hard stretching intensities. 

Thurs:
No stretching, or light stretching intensity only.

Fri:
1 full stretching session after a 10 minute warm-up.  This includes light, medium and medium/hard stretching intensities. 

Sat:
No stretching, or light stretching instensity only.

Sun:
No stretching, or light stretching instensity only.



Weekly Schedule Option 2:

Mon:
1 full stretching session after a 10 minute warm-up.  This includes light, medium and medium/hard stretching intensities. 

Tues:
1 full stretching session after a 10 minute warm-up.  This includes light, medium and medium/hard stretching intensities. 

Wed:
No stretching, or light stretching intensity only.

Thurs:
No stretching, or light stretching intensity only.

Fri:
1 full stretching session after a 10 minute warm-up.  This includes light, medium and medium/hard stretching intensities. 

Sat:
1 full stretching session after a 10 minute warm-up.  This includes light, medium and medium/hard stretching intensities. 

Sun:
No stretching, or light stretching intensity only.



Weekly Schedule Option 3:

Mon:
1 half stretching session after a 10 minute warm-up.  This includes light and medium stretching intensities only.  You will not do a medium/hard stretch during this session.

Tues:
1 half stretching session after a 10 minute warm-up.  This includes light and medium stretching intensities only.  You will not do a medium/hard stretch during this session.

Wed:
1 half stretching session after a 10 minute warm-up.  This includes light and medium stretching intensities only.  You will not do a medium/hard stretch during this session.

Thurs:
1 half stretching session after a 10 minute warm-up.  This includes light and medium stretching intensities only.  You will not do a medium/hard stretch during this session.

Fri:
1 full stretching session after a 10 minute warm-up.  This includes light, medium and medium/hard stretching intensities. 

Sat:
No stretching, or light stretching intensity only.

Sun:
No stretching, or light stretching intensity only.



Now, you can stick with one schedule for a while, and if that doesn't seem to be helping as much, you can try another schedule.  Or, you can rotate schedules each week, if needed.  However, for total beginners or naturally stiff muscled people, I would suggest starting the first 2 weeks with Option 3. 

Finally, everyone's body is different.  Do not compare your flexiblity to another's as a way to guage improvement.  What may take one person 2 weeks to accomplish, may take another person 2 years.  So have patience, be consistent with your training, and don't give up.  Having the ability to use your legs just as well as you would your arms is a valuable asset for a fighter!  Trust me, it's worth it: