Master Steve Seo Training Routine

By Master Steve Seo, WKF/HHA International Director

Following up from my last blog post, I am posting about my training routine so that I can share what I’ve found as a useful way of not only maintaining and improving my martial arts skills and techniques, but also helping me improve my fitness level over time.

I typically target training/working out 6 times a week during peak training and 4-5 times a week for off-peak. I define peak training as the period 4-6 weeks prior to a seminar or martial arts event.

Peak:

Monday, Wednesday, Friday – 60-70 minute workout

  • Kicho Hyung to Oon Hak Hyung:  4 times (once each direction) – 45 minutes
  • Bag work: 1-2 punching, 3 punch combinations, Pyung Soo(palm strike) training (Jung Pyung Soo, Chul Sa jang (iron cage – back of hand) striking and hand conditioning, Combination Pyung Soo striking) – 10-15 minutes
  • Stretching: Focus on lower body, splits stretching, hamstrings and hips – 5-10 minutes
  • Dan Jun breathing: Focus on lower abdomen breathing and concentration – 5 minutes

Tuesday, Thurs, Saturday – 60-70 minute work out

  • 4 mile run – 29-32 minutes
  • Bag work:  (Same as above) – 10-15 minutes
  • Stretching:  (Same as above) – 5 minutes
  • Dan Jun breathing:  (Same as above) – 5 minutes
  • Strength training – 3 sets of pull ups (30, 20, 15), Knuckle push ups (50) , 5 finger tip push ups (50), 3 finger tip push ups (35), 2 finger tip pushups (20) – 15 minutes

Off-Peak:

Monday, Wednesday, 50-60 minute workout

  • Kicho Hyung to Oon Hak Hyung:  2 times– 20 minutes
  • Bag work: 1-2 punching, 3 punch combinations, Pyung Soo(palm strik) training (Jung Pyung Soo, Chul Sa jang (iron cage – back of hand) striking and hand conditioning, Combination Pyung Soo striking) – 10-15 minutes
  • Dan Jun breathing: Focus on lower abdomen breathing and concentration – 5 minutes
  • Strength training – 3 sets of pull ups (30, 20, 15), Knuckle push ups (50) , 5 finger tip push ups (50), 3 finger tip push ups (35), 2 finger tip pushups (20) – 15 minutes

Tuesday, Thurs –50-60 minute work out

  1. 3 mile run – 22-25 minutes
  2. Bag work:  (Same as above) – 10-15 minutes
  3. Stretching: Focus on lower body, splits stretching, hamstrings and hips – 5 minutes
  4. Dan Jun breathing: Focus on lower abdomen breathing and concentration – 5 minutes
  5. Stretching:  (Same as above) – 5 minutes
  6. Strength training – 3 sets of pull ups (30, 20, 15), Knuckle push ups (50) , 5 finger tip push ups (50), 3 finger tip push ups (35), 2 finger tip pushups (20) – 15 minutes

A few points I’d like to highlight:

  1. Even at “peak” training, the total time is only a little over 1 hour which I believe each of us should be able to devote to our own training regardless of our other commitments.
  2. I’ve found forms training as invaluable from not only martial arts training perspective but I have yet to find a better way to realize the dual benefits of aerobic and anaerobic exercise in one activity, not to mention the feeling you experience when you are done.  I will post specifically on this topic in the future.
  3. I do rotate my training focus over time as it is easy for your body to get use to one training routine and feel stagnate.  I will rotate in weapons training, other sports (basketball) and heavier emphasis on resistance/weight training to keep things interesting and avoid lulls in training

I look forward to hearing from other members on their training focus in the future!  Please feel free to email me at steveseo@gmail.com and I will include member routines in future posts!

 

Steve Seo – WKF/HHA International Director

9/19/2014