Workouts

SUGGESTED TRAINING ROUTINES

Beginner

The Beginner Training Routine is for athletes new to the ShinTekk. This routine introduces athletes to resisted dorsiflexion exercise and increases in intensity gradually over the course of 12 weeks.

12-week macrocycle consisting of three 4-week microcycles

 

Microcycle 1 (Weeks 1-4)

Complete 2x/week:

Seated – 4 sets of 10 repetitions/per leg

Standing – 4 sets of 10 repetitions/per leg

Using the medium (yellow) Resistance Bungee

 

Microcycle 2 (Weeks 5-8)

Complete 3x/week:

Seated – 4 sets of 10 repetitions/per leg

Seated – 3 sets of 5 second isometric holds/per leg

Standing – 4 sets of 10 repetitions/per leg

Standing – 3 sets of 5 second isometric holds/per leg

Using the heavy (red) Resistance Bungee

 

Microcycle 3 (Weeks 9-12)

Complete 4x/week

Seated – 4 sets of 10 repetitions/per leg

Seated – 3 sets of 10 second isometric holds/per leg

Standing – 4 sets of 10 repetitions/per leg

Standing – 3 sets of 10 second isometric holds/per leg

Using the extra heavy (black) Resistance Bungee

 

Experienced

The Experienced Training Routine is for athletes seeking to achieve higher levels of performance. This routine provides comprehensive weekly workouts. Choose from the following three weekly sets based on your stage of training:

 

Training

Complete 4x/week

Seated – 4 sets of 10 repetitions/per leg

Standing – 4 sets of 10 repetitions/per leg

Set 1 – Using the medium (yellow) Resistance Bungee

Set 2 – Using the heavy (red) Resistance Bungee

Set 3 – Using the extra heavy (black) Resistance Bungee

Set 4 – (5 reps) ½ dorsiflexion & (5 reps) full dorsiflexion

 

Easy Week

Complete 2x/week

Seated – 4 sets of 10 second isometric holds/per leg

Standing – 4 sets of 10 repetitions/per leg

Set 1 – Using the medium (yellow) Resistance Bungee

Set 2 – Using the heavy (red) Resistance Bungee

Set 3 – Using the extra heavy (black) Resistance Bungee

Set 4 – (5 reps) ½ dorsiflexion & (5 reps) full dorsiflexion

 

Tapering

Complete 2x/week

Standing – 4 sets of 10 second isometric holds/per leg