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

i can't upload pic's 2 the blog

1. usain bolt

2.tiger woods

3.andy murray

·    Coordination ·    Reaction time ·    Balance ·    Power

· Power · Balance · Coordination

·     Power ·     Agility ·     Coordination ·     Reaction time

Components of Fitness and Skill related fitness

Components of fitness

For this assignment you must write a definition for each component of fitness and then explain a relevant sporting example for each.

Components of Physical Fitness

Component of Fitness	Definition	Sporting Example
Aerobic Endurance	The ability of the heart and circulatory system to meet demands over a long period of time	Long distance running
Body composition	The properties of body weight that is fat, muscle and bone	Basketball, Horse racing, Football, Swimming
Muscular Strength	The ability to exert a large amount of force in a single maximum effort Explosive: force exerted in to one quick powerful action Dynamic: force exerted repeatedly by a muscle	Rowing, Golfing, Hockey, Cycling
Muscular Endurance	The ability to use voluntary muscles, over long periods of time without getting tired	Long distance, cross country, cycling
Flexibility	The range of movement at a joint	Gymnastics, Tae kwon do, Judo, Kung Fu….(various other martial arts)
Speed	How long it takes for an individual to travel a certain distance. Speed = Distance ÷ time Accelerative speed – the speed with which you start moving faster Pure speed – your maximum speed Speed endurance – being able to maintain your maximum speed for a period of time	Sprint, rowing, kayaking, canoeing

Cardiovascular System	Cardiorespiratory System
Responsible for transporting oxygen and nutrients and removing waste products. The three main components are the heart, blood and blood vessels.	Responsible for bringing oxygen into the body. The two main components are the lungs and airways.

Components of Skill Related Fitness

Component of Fitness	Definition	Sporting Example
Coordination	Is the ability to move two or more body parts at the same time.	Tennis, Basketball, Football, Snooker, Swimming
Reaction time	The time between the presentation of a stimulus and movement	Ping pong/ Table tennis, Start of a race,
Agility	Is the ability to change direction with speed	Rugby, Football, Basketball, Netball
Balance	Is the ability of the performer to retain their centre of mass over their base of support without falling Static  - for example, handstand Dynamic for example keeping your balance on a board eg:  skate board, surf board	Surfing, skate boarding, roller skating, ice skating, gymnastics
Power	Power is a combination of strength and speed POWER = STRENGTH X SPEED	Weight lifting, shot-put,