Weeks 7 - 8 continues the endurance and strength training but concentrates more on speed training . At this time the sparring techniques are perfected. Your tournament strategy should be well developed by now. Click on the headers 'Conditioning' and 'Skills' to get a page defining the exercises listed.

Weeks 7 and 8
Monday - Wednesday - Friday
Conditioning
Exercise	Technique	Reps	Sets
	Warm ups
Endurance	Run	3 miles	1
Power	Jumps	15	3
	Kick backs	15	3
	Squat kicks	10	3
	Push ups	20	3
Speed	Sprints	50 yards	4
	Backward run	25 yards	4
	Leg Extensions	15	3
	Speed target	30 seconds	1
	Reaction drill	30 seconds	1
Endurance	Heavy bag	3 minutes	3
Flexibility	Stretching

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Weeks 7 and 8
Tuesday - Thursday - Saturday
Conditioning
Attribute	Exercise	Reps	Sets
	Warmups
Endurance	Jump rope	5 minutes	3
	Knee hops	25 yards	4
Flexibility	Stretching
Skills
Exercise	Technique	Reps	Sets
Focus pads	RH,FK,SK,AX,BK,CK,RC,SpK	10	1
	fRH,fFK,fSK,fRC	10	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; fRC	10	1
	Back step: RH; BK; fFK	10	1
	Back slide: RH; BK; FK	10	1
	Side step: AX	10	1
	Side slide: BK; RH	10	1
Attack combinations	Switch stance,RH,RC	10	1
	FK,CK,SK	10	1
	RH,SpK	10	1
	SpK,RH	10	1
Counter Attack Drills
Stance	Attacker	Defender	Reps
Closed	RH	RH	10
	AX	Side step, RH	10
	fRH	Switch stance, RH	10
	BK	Side slide, RH	10
Open	RH	Back step, RH	10
	Front step, BK	Side step, RH	10
	RH	Inplace BK	10
	Charges in	Run away Flying BK	10

End of Weeks 7 - 8

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. In week 7 include 3 nights of intense sparring. In week 8 include 3 nights of light to medium sparring.

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