1000 Kicks Routine
The idea of this routine is to increase your kicking abilities, endurance and techniques – thru this you will also improve your kicking speed and kicking power. But remember that this excercise in not about speed or power – those can be added on later once you master the techniques and when you can do the whole 1000 Kicks Routine easily.
The routine is divided into four different phases, don’t hop into the last phase immidiately! You need to get used to this excercise before you go thru the whole routine.
Depending on your starting level you should at least stick with each phase for 1 week. You will start with doing the Phase 1 on Monday-Wednesday-Friday then start with Phase 2 on the following Monday. After a month you can start adding on a bit of power and speed.
Example training schedule:
Note! If you haven’t been kicking a lot you should actually have 2 resting days between the excercises.
Don’t hurry with the excercise – concentrate more on the form of the kicks. When your technique (and kicking endurance) gets better you will automatically increase the speed.
Phase 1 – 500 kicks
10 x Front leg Front-kick – Right side
10 x Front leg Front-kick – Left side
10 x Back leg Front-kick – Right side
10 x Back leg Front-kick – Left side
10 x Front leg Roundhouse-kick – Right side
10 x Front leg Roundhouse-kick – Left side
10 x Back leg Roundhouse-kick – Right side
10 x Back leg Roundhouse-kick – Left side
10 x Front leg Side-kick – Right side
10 x Front leg Side-kick – Left side
10 x Back leg Side-kick – Right side
10 x Back leg Side-kick – Left side
10 x Back-kick – Right side
10 x Back-kick – Left side
20 x Back kick with a spin – Right/left side
=160 kicks
Continue with the same routine as above BUT do every kick as a double-kick:
=320 kicks
Finish off the series with:
20 x Axe-kick – Right/Left side
TOTAL 500 Kicks
Phase 2 – 620 kicks
Start with Phase 1 and add-on:
20 x Front-kicks – Right/Left side
15 x Front leg Roundhouse-kick – Right side
15 x Front leg Roundhouse-kick – Left side
15 x Side-kick – Right side
15 x Side-kick – Left side
10 x Back-kick – Right side
10 x Back-kick – Left side
20 x Front-kicks – Right/Left side
Phase 3 – 750 kicks
Start with Phase 1 and add-on:
50 x Front-kicks – Right/Left side
25 x Front leg Roundhouse-kick – Right side
25 x Front leg Roundhouse-kick – Left side
25 x Side-kick – Right side
25 x Side-kick – Left side
25 x Back-kick – Right side
25 x Back-kick – Left side
50 x Front-kicks – Right/Left side
Phase 4 – 1000 kicks
Start with Phase 1 and add-on:
100 x Front-kicks – Right/Left side
50 x Front leg Roundhouse-kick – Right side
50 x Front leg Roundhouse-kick – Left side
50 x Side-kick – Right side
50 x Side-kick – Left side
50 x Back-kick – Right side
50 x Back-kick – Left side
100 x Front-kicks – Right/Left side
The ultimate challenge is then going thru the 1000 Kicks Routine on “full speed” – how long will it take for you to complete the whole excercise?
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