Training Plans

So you have read through the theory, tried a few workouts and determined the right track for your level and fitness goals, but don't really know how to incorporate Kinsei-Do into an easy to follow and foolproof training plan? Do not despair, we have some general advice and sample schedules right here!


Basic Programming and Sequencing Guidelines

Option 1 - a pillar a day keeps the doctor away!

Practice Kinsei-Do on 6 days each week, focusing on one particular pillar in each session. Choose this if you want to move and be active every day, but don't want to spend more than 20 to 35 minutes per session.

Monday: Balance
  • Starting the week after a tough strength session on Sunday, or just as a smooth way back into activity, kick off your Monday with a 15-20 minute balance routine 
  • Balance sessions also have the added benefit of aiding focus and concentration, which are vital at the start of each new work week
Tuesday: Rest
  • If sore from the previous week, make Tuesday your rest day
  • Alternatively bring the Wednesday workout (Power) forward, or rest on Monday and do the Balance session today
Wednesday: Power
  • Fully recovered, this is the best day to go all out and work on your power
  • Power sessions should not leave you sore, but require very thorough warm up and prep
  • If desired, work on another pillar like balance, flexibility or strength afterwards
Thursday: Endurance
  • Power sessions should not cause any soreness, so a high intensity and/or long duration endurance session is ideal for Thursday 
Friday: Flexibility
  • While basic stretching is recommended after each session, this day is your chance to really devote yourself to flexibility 
  • Sessions can be 20-30 minutes of various stretches
  • Will nicely loosen and prepare the muscles for the high intensity weekend ahead
Saturday: Speed
  • Just like power Wednesday, speed work requires complete physical and mental freshness 
  • Ideal for a weekend so there is no tiredness or mental distraction from work
  • A thorough and complete warm up is mandatory before doing any maximum intensity speed work
Sunday: Strength 
  • Work those muscles and enjoy the pump!
  • Strength workout is also ideal for Sunday as people tend to and like to indulge in more food on Sundays (brunch, anyone?), and a good strength workout prior to any inevitable carb loading feasts will help to make sure the energy goes to the muscle glycogen stores, and not the belly!

Option 2 - combine two pillars in each session

Practice less often, but combine two or more pillars into a single session

Sample Training Plans

If you're the kind of person that prefers to have a fixed training plan with predetermined workouts for each training day, we've got you covered too!

The following plans typically span a three week time frame, which we find hits the ideal sweet spot between being too short to have any impact and too long so they end up being abandoned midway through. Pick any plan according to your desired parameters (e.g. number of training days per week, etc), and get going! After your three weeks are done, you can repeat the same plan or pick a new one, it's as easy as that!

White Belt

Plan 1a
  • Train every other day (i.e. 3-4 days per week)
  • Covers workouts from all six pillars
  • Suitable if you only want to train indoors (running workouts have been omitted)
training_plan_1a__indoor_suitable_.pdf
File Size: 219 kb
File Type: pdf
Download File
Plan 1b
  • Train on 3 fixed days per week (e.g. Monday, Wednesday and Saturday)
  • Covers workouts from all six pillars
  • Suitable if you only want to train indoors (running workouts have been omitted)
training_plan_1b__indoor_suitable_.pdf
File Size: 219 kb
File Type: pdf
Download File
Plan 2a
  • Train every other day (i.e. 3-4 days per week)
  • Covers workouts from all six pillars
  • Includes all possible workouts, i.e. some need to be done outdoors
training_plan_2a.pdf
File Size: 219 kb
File Type: pdf
Download File
Plan 2b
  • ​Train on 3 fixed days per week (e.g. Monday, Wednesday and Saturday)
  • Covers workouts from all six pillars
  • Includes all possible workouts, i.e. some need to be done outdoors
training_plan_2b.pdf
File Size: 218 kb
File Type: pdf
Download File
Plan 3a
  • Train every other day (i.e. 3-4 days per week)
  • Focuses mainly on Strength and Endurance, as well as some Balance and Flexibility. Power and Speed workouts have been omitted
  • Particularly suitable for newcomers to build up a good Strength and Endurance base first before tackling Power and Speed as well
  • Includes all possible workouts, i.e. some need to be done outdoors
training_plan_3a.pdf
File Size: 219 kb
File Type: pdf
Download File
Plan 3b
  • ​Train on 3 fixed days per week (e.g. Monday, Wednesday and Saturday)
  • Focuses mainly on Strength and Endurance, as well as some Balance and Flexibility. Power and Speed workouts have been omitted
  • Particularly suitable for newcomers to build up a good Strength and Endurance base first before tackling Power and Speed as well​
  • Includes all possible workouts, i.e. some need to be done outdoors
training_plan_3b.pdf
File Size: 219 kb
File Type: pdf
Download File
Plan 4a
  • Train every other day (i.e. 3-4 days per week)
  • Focuses mainly on Strength and Endurance, as well as some Balance and Flexibility. Power and Speed workouts have been omitted
  • Particularly suitable for newcomers to build up a good Strength and Endurance base first before tackling Power and Speed as well​
  • Suitable if you only want to train indoors (running workouts have been omitted)​
training_plan_4a__indoor_suitable_.pdf
File Size: 220 kb
File Type: pdf
Download File
Plan 5
  • Train six days a week (one rest day only)
  • Covers workouts from all six pillars
  • Includes all possible workouts, i.e. some need to be done outdoors
training_plan_5.pdf
File Size: 220 kb
File Type: pdf
Download File
Still unsure or want a totally custom tailored training schedule? Just send us an email!
Privacy Policy
 
© COPYRIGHT 2022. ALL RIGHTS RESERVED.