Weeks 3 and 4 continue building up endurance and begins the strength training. The sparring techniques begin to get a little more advanced. Counter attack drills are introduced. Click on the headers 'Conditioning' and 'Skills' to get a page defining the exercises listed.

Weeks 3 and 4
Monday - Wednesday - Friday
Conditioning
Exercise	Technique	Reps	Sets
	Warm ups
Endurance	Run	3 miles	1
	Stair sprints	3 flights	10
Power	V-ups	10	3
	Side sit ups	15	2
	Calf raises	25	3
	Jumps	15	2
	Kick backs	15	3
	Lunges	10	2
	Squat kicks	10	2
	Push ups	20	2
Endurance	Heavy bag	2 minutes	3
Flexibility	Stretching

{Top}

Weeks 3 and 4
Tuesday - Thursday - Saturday
Conditioning
Attribute	Exercise	Reps	Sets
	Warmups
Endurance	Jump rope	3 minutes	3
	Knee hops	25 yards	4
Flexibility	Stretching
Skills
Exercise	Technique	Reps	Sets
Focus pads	RH,FK,SK,AX,BK,CK,RC	15	1
	fRH,fFK,fSK,fRC	15	1
Footwork drills	Front step, Back step	1 minute	1
	Front slide, Back slide	1 minute	1
	Side step	1 minute	1
	Side slide	1 minute	1
Footwork with kicks	Front step: RH; AX; BK	10	1
	Front slide: RH; AX; fRH	10	1
	Back step: RH; BK	10	1
	Back slide: RH; BK	10	1
	Side step: RH	10	1
	Side slide: FK	10	1
Attack drills	P,P, RH	5	1
	RH,AX	10	1
	Switch stance, RH, RH	10	1
	Front Step, BK	10	1
Counter Attack Drills
Stance	Attacker	Defender	Reps
Closed	RH	RH	10
	AX	Side step, RH	10
Open	RH	Back step, RH	10
	Front step, BK	Side step, RH	10

End of Weeks 3 - 4

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 3 nights of medium contact sparring.

[Kicks' Page] . [Tournament Training Page] . [Previous Page] . [Next Page]

{Top}