Weeks 5 and 6 continue the endurance and strength training and introduces speed training. More footwork drills are added and are included in the attack combinations and counter attack drills. You should be aware of your strengths and weaknesses by now. A strategy should be planned to exploit your strengths. Click on the headers 'Conditioning' and 'Skills' to get a page defining the exercises listed.

Weeks 5 and 6
Monday - Wednesday - Friday
Conditioning
Exercise	Technique	Reps	Sets
	Warm ups
Endurance	Run	2 miles	1
	Stair sprints	3 flights	10
Power	V-ups	10	3
	Side sit ups	15	3
	Calf raises	25	3
	Jumps	10	2
	Kick backs	15	3
	Lunges	10	3
	Squat kicks	10	3
	Push ups	20	3
Speed	Sprints	50 yards	3
	Backward run	25 yards	4
Endurance	Heavy bag	3 minutes	3
Flexibility	Stretching

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Weeks 5 and 6
Tuesday - Thursday - Saturday
Conditioning
Attribute	Exercise	Reps	Sets
	Warmups
Endurance	Jump rope	4 minutes	3
	Knee hops	25 yards	4
Flexibility	Stretching
Skills
Exercise	Technique	Reps	Sets
Focus pads	RH,FK,SK,AX,BK,CK,RC,SpK	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: AX; FK	10	1
Attack combinations	RH,AX	10	1
	Switch stance,RH,RH	10	1
	FK,CK,SK	10	1
	RH,SpK	10	1
Counter Attack Drills
Stance	Attacker	Defender	Reps
Closed	RH	RH	10
	AX	Side step, RH	10
	fRH	Switch stance, RH	10
Open	RH	Back step, RH	10
	Front step, BK	Side step, RH	10
	RH	Inplace BK	10

End of Weeks 5 - 6

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 intense sparring.

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