Sixpack Boys (16s, 17s, 18s)

Phase 2 - “KYZEN PRACTICE” (Jan-Feb)

Now that you’ve learned the main Kyzen Principles, it’s time to incorporate them in our weekly training

Training Schedule by Team

16 Red: Thursday (S), Tuesday or Sunday (TT)

16 Black: Thursday (S) Tuesday or Sunday (TT)

16 White: Wednesday (TT), Saturday (S)

16 Gray: Wednesday (TT), Friday (S)

17 Red: Tuesday (TT), Thursday (S)

17 Black: Tuesday (TT), Thursday (S)

17 White: Tuesday (S), Thursday (TT)

17 Gray: Tuesday (S), Thursday (TT)

18 Red: Tuesday (TT), Thursday (S)

18 Black: Tuesday (TT), Thursday (S)

18 White: Tuesday (TT), Thursday (S)

18 Gray: Tuesday (S), Thursday (TT)

2-4 Training Days per Week
1-2 Team Training Sessions (In-Person)
1-2 Solo Training Session (At-Home)

S = Solo Training

TT = Team Training

Solo Training Workout Outline (At-Home, “S”)

Warm Up:

Jumping Jacks 1 Set 50-100 reps

Tree Stance 1 Set 10 Deep Breaths

Workout:

Squat Hold 3 Sets 30 sec

Slow/Fast Squats 3 Sets 10-20 reps

Max Jumps 3 Sets 10 jumps

Kyzen Tai Chi-Water Rises, Rain Falls 3 Sets 5-10 reps

Volleyball Tai Chi 3 Sets 10 reps

Kyzen Kung Fu-Mountain Stance Cannon Strike 3 Sets 10-20 reps

Volleyball Kung Fu 3 Sets 10 reps

Cool Down:

Tree Stance 1 Set 10-20 Deep Breaths

Mountain Stance 1 Set 10-20 Deep Breaths

Jumping Jacks

1 Set 50-100 reps

Demo

Tree Stance

1 Set 10 Deep Breaths

Tips-

  • Keep your balance on the center of the balls of your feet

  • Relax your muscles to the max

  • Breathe as deeply, smoothly, and comfortably as you can

  • Relax your mind as much as possible while staying focused on the tips above

Demo

Squat Hold

3 Set 30 Sec

Tips-

  • Lower yourself into the squat position and hold for 30 sec

  • Usually keeping your hands straight out in front of you is most comfortable, but not absolutely necessary

  • Go low enough that your thighs are paralell to the ground, or as deep as you can go

  • Use the stopwatch on your phone to keep track of time

Demo

Slow/Fast Squats

3 Sets 10-20 Reps

Tips-

  • It should take you about 3 seconds to go down to the bottom of the squat and 1 second or less to extend back up

  • Try to inhale on the way down and exhale as you push up

Demo

Max Jumps

3 Sets 10 Jumps

Tips-

  • Push yourself to jump as high as you can every time

  • Land softly on the balls of your feet

  • Inhale as you squat down, exhale as you jump

Demo

Kyzen Tai Chi - Water Rises, Rain Falls

3 Sets 5-10 Reps

Tips-

  • Stand firmly rooted, same as Tree Stance above

  • Coordinate smooth inhale as you lift your hands up and smooth exhale as you lower your hands

  • Muscles are relaxed to the maximum

  • 100% of your focus should be on your body’s movement and breath coordination, while maintaing your balance

  • Move slowly

Demo

Volleyball Tai Chi

3 Sets 5-10 Reps

Tips-

  • Focus on having the best technique possible for every swing

  • Move slowly with relaxed muscles

  • Inhale as you pull your arms up and back

  • Exhale as you start to bring your hand forward and continue to exhale all the way through the completion of your swing

Demo

Kyzen Kung Fu - Mountain Stance Cannon Strike

3 Sets 10-20 Reps

Tips-

  • Start in Mountain Stance with palms down about belly button height

  • Take a deep breath in and exhale as you shoot one hand out as fast as possible

  • When your hand reaches full extension tightly squeeze all of your upper body muscles on that side

  • This includes forearm, bicep/tricep, shoulder, chest and back

  • If possible squeeze your core as well

  • Hold this position/squeeze for as long as you exhale

  • When you run out of breath return your hand to the starting position and inhale to prepare for the next strike

Demo

Volleyball Kung Fu

3 Sets 10 reps

Tips-

  • Use the same hitting technique as in Volleyball Tai Chi

  • Everything should be game speed now, rather than slow motion

  • Inhale on the arm pull back and exhale as you swing as strong as possible

  • The tension/squeeze of your arms should be similar to the Kung Fu exercise above

  • The sensation of your swing should feel natural, fast, smooth, and strong

  • If you feel a sharp pain or tightness anywhere, you have an improper hitting technique, experiment with slight changes in your swing and if that doesn’t work ask Kyzen during practice/In-Person training

Demo

Tree Stance

1 Set 10-20 Deep Breaths

Tips-

  • Keep your balance on the center of the balls of your feet

  • Relax your muscles to the max

  • Breathe as deeply, smoothly, and comfortably as you can

  • Relax your mind as much as possible while staying focused on the tips above

Demo

Mountain Stance

1 Set 10-20 Deep Breaths

Tips-

  • Stand firmly rooted, balanced on the center of the balls of your feet

  • Feet should be wider than shoulder width with a slight bend in the knee

  • Stand as still and relaxed as possible

  • Breathe as deeply, smoothly, and comfortably as you can

Demo