Weeks 1 and 2 are spent building up endurance and agility as well as developing strong fundamental sparring techniques.Click on the headers 'Conditioning' and 'Skills' to get a page defining the exercises listed.
Weeks 1 and 2 | |||
|---|---|---|---|
Monday - Wednesday - Friday | |||
| Conditioning | |||
| Attribute | Exercise | Reps | Sets |
| Warm ups | |||
| Endurance | Run | 3 miles | 1 |
| Stair sprints | 3 flights | 10 | |
| Agility | Single leg squats | 1 minute | 3 |
| Spin and walk | 1 | 10 | |
| Jump and spin | 10 | 1 | |
| Backward run | 25 yards | 4 | |
| Shuttle run | 25 yards | 3 | |
| Endurance | Heavy bag | 1 minute | 3 |
| Flexibility | Stretching | ||
Weeks 1 and 2 | |||
|---|---|---|---|
Tuesday - Thursday - Saturday | |||
| Conditioning | |||
| Attribute | Exercise | Reps | Sets |
| Warmups | |||
| Endurance | Jump rope | 2 minutes | 3 |
| Knee hops | 25 yards | 4 | |
| Flexibility | Stretching | ||
| Skills | |||
| Attribute | Exercise | Reps | Sets |
| Slow kicks | RH,FK,SK,AX,BK | 15 | 1 |
| Focus pads | RH,FK,SK,AX,BK | 15 | 1 |
| Footwork drills | Front step, Back step | 1 minute | 1 |
| Front slide, Back slide | 1 minute | 1 | |
| Footwork with kicks | Front step: RH; AX | 15 | 1 |
| Front slide, RH | 15 | 1 | |
| Back step, RH | 15 | 1 | |
| Attack combinations | P,P, RH | 5 | 1 |
| RH,AX | 5 | 1 | |
Also attend TaeKwon-Do class 3 - 4 nights a week; practice forms (katas) in addition to the listed exercises. They are important for development of strong techniques and endurance. Include 2 nights of light sparring.