How to increase training principals - Tae Kwon Do

Way's to increase Taekwondo performance

•  Train more often, try to get more sessions a week and if not then practice.

• It's estimated that you should train around 3 - 4 times a week to see visible results

• Run - Don't just go for distance, you also need to get your heart pounding. Therefore, you need to mix in a variety of sprinting drills. For example, if you are running at a track, you can alternate jogging and sprinting every other lap. Leisurely jogging won't maximize your Taekwondo stamina.

• Swimming - A good non-impact form of exercise. Try to mix up distance & speed training

• Bicycling - Another good reduced impact exercise. Try to mix in some hill climbs.

• Aerobic exercises

• Cross train - Participate in other sporting events (i.e. soccer, football, basketball). This will build your endurance, improve your coordination, reduce potential martial arts "burnout", etc.

• Weight training - The stronger you are, the more you can endure. 

• Consider exercising with weighted vests. However, first check with your instructor and/or doctor as extra weight can injure knees, etc.

• Kicking drills against practice dummies - Gradually boost the speed & intensity of your kicking drills. Remember to train with both legs!

• Sparring - A great way to build up your Taekwondo stamina. Sparring will also show you if you are lacking in stamina. I have seen many people with inferior skills (but great stamina) win their sparring matches in the later rounds because their opponent is too tired to attack/defend.

• Lose weight - 5-10 extra pounds is a lot of "useless" weight to carry around and will significantly reduce your stamina. 

• Eat right - Cut out the junk food (i.e. soda & chips) and munch on more veggies, lean meat and fruit. Try to drink more water and/or low fat dairy milk/soy milk.

Principles of training

Specificity – training must be matched to the needs of the sporting activity to improve fitness in the body parts the sport uses. eg: in rugby you are not able to use both arms for momentum so have them holding something in 1 hand

Progression Overload– start slowly and gradually increase the amount of exercise and keep. eg: in weightlifting if you stop training your muscular strength will decrease

Adaption - fitness can only be improved by training more than you normally do. You must work hard. eg: in boxing do 20 extra punches each day

Reversibility – any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don’t train often enough you will lose fitness.

variaTion - Vary your training methods so the training isn't boring and tedious eg: in rugby one day hold a ball and run whereas another day run with weights on your leg to stimulate sunning while being tackled

FITT

Frequency - decide how often to train.

Intensity - choose how hard to train.

Time - decide for how long to train.

Type - decide which methods of training to use.

Borg/RPE Scale

Hwk week 1

Hwk week 2

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1. usain bolt

2.tiger woods

3.andy murray

·    Coordination ·    Reaction time ·    Balance ·    Power

· Power · Balance · Coordination

·     Power ·     Agility ·     Coordination ·     Reaction time