T Nation

Conditioning + Flexibility Program


#1

Hey,

Im 18 years old and will be starting either kick boxing or muay thai from September. At the moment my flexibility and cardio is pritty awful. I would love to have a program that works mainly on flexibility and cardio, at the moment I dont have any access to a gym, although I do have a few weights, and a kettlebell (16kg). I tried using the search system, but its not very good >.<

I hope you can help, as mentioned above, im looking for a program that works mainly on flexibility and conditioning.

Thanks

Crypt.


#2

If you want to build flexibility, STRETCH. Pretty simple. Stretch your hamstrings, hip flexors, calves, quads, shoulders, and pecs. Try holding some dumbbells at the end of a stretch, like at the bottom of a pec fly or while trying to touch your toes. For cardio, run sprints at varying distances (20 yds all the way to 150 yds). Seriously, I can’t even believe you need suggestions. Flexibility=stretch Cardio=run About as simple as it gets. If you don’t know any stretches, you’re fucked, but beyond that, read Eric Cressey’s articles.


#3

thanks, ill check out Eric’s articles now


#4

as above the stretching part should be pretty straight forward, and if you are doing muay thai no doubt there will be stretching before class n after it.

Kettle bell swings are a great conditioning tool couple them with burpes and that should be all you need to start you off.
Add that with afore mentioned cardio like running , and sweet , there you go