Weight Training TKD

[Labatt]

This thread is for weight training for Sparring Compettitors in Tae Kwon Do.

We all know, we have to have extreme power in our legs. The truth is we do not use our arms much at all in sparring.

Post your workout routines, reps, sets, exercises, isolation, explosive training, ground breaking strength(Upper and Lower)body routines here.

Mine's a bit sketchy, still working it out.

[TkdWarrior]

No Weight training....
tho i m thinking but that's just to get my 8 pack back again... :)
-TkdWarrior-

[ROBERT]

Day 1: Chest, Triceps, Back, Biceps
Flat bench press; 3 sets 8-12 reps (currently 315lbs)
Tricep press; 3sets 8-12 reps (currently 140lbs)
Lat pull downs; 3sets 8-12 reps (currently 275lbs)
Rows; 3sets 8-12 reps (currently 295lbs)
Barbell curls; 3sets 8-12 reps (currently 135lbs)

Day 2: Legs, Lower Back
Squats; 4 sets 8-12 reps (currently 425lbs)
Deadlifts; 3 sets 8-12 reps (currently 455lbs)
Calf raises; 3 sets 8-12 reps (110lb dumbell per calf)

Note:
These days are not consecutive. There are either 2 or 3 days rest between them. Also I no longer do shoulder specific exercises due to an overtraining injury.

Robert

[Helm]

I dont have any weights at home, but i normally stretch and do a basic workout a few times a week at home.

Normally some sit-ups, back-curls, press-ups and a few chin-ups.
Then some slow leg raises and holding my leg in a side-kick for the count of a slow 30. Helps keep meh regular.

[Tosh]

Originally posted by Labatt

We all know, we have to have extreme power in our legs. The truth is we do not use our arms much at all in sparring.


Ahem - :rolleyes: unless you are ITF.

[TkdWarrior]

Originally posted by tosh_spice


Ahem - :rolleyes: unless you are ITF.
wat's that hav to do with ITF?
-TkdWarrior-

[Tosh]

Because the head is a legal target for punches as opposed to WTF where they are illegal thus cutting down oppurtunities for points.

So ITF players generally use thier hands a lot. :)

[TkdWarrior]

oh dar n i forgot that :D
but i can challenge anyone ITF guys hav powerfull kicks too ;)
-TkdWarrior-

[Labatt]

ITF can punch to the head? Krazy.

WTF uses kicks, and barely any punching at all.

[TkdWarrior]

not crazy labatt, it's cool
we don't use elbows, knee n headbutt :D
-TkdWarrior-

[Cain]

I imagine that includes groin strikes, finger jabs, throat strikes, a knife, a gun etc etc :D

|Cain|

[Tosh]

Competition sparring DOES NOT EQUAL grading sparring ;)

Two different things entirely.

One is self defence the other is sport!

[c_storm51]

I reckon it must be a little weird not using your hands in sparring...in WTF, do you use them for purely defense, ie blocks etc....and what are legal areas in WTF? Does this mean you are only allowed to use your legs to attack?

[waya]

Legal areas in WTF sparring are the chest, rib area, and light head contact.

[Tosh]

Hmmm, I thought kicks to the head were allowed. Is there a systm to grade how hard someones been hit inthe head???

Or is it just judgment?

[Freeform]

Hmmm, I thought kicks to the head were allowed. Is there a systm to grade how hard someones been hit inthe head???

Or is it just judgment?



Yeah, if the head falls off.... that usually means you hit it to hard! ;)

Col

[ratman]

light head contact

i almost got my head ripped off in my last competition(wtf). But still....waaay cool.

[evilkingston]

Legal areas in WTF sparring are the chest, rib area, and light head contact.

light head contact?
damn man... you've been lucky so far...
i can asure you that they can kick your head as hard as they want (in competition) as long as it makes you knock-out
btw: twichagy (spelled correctly?) to the liver - auwch + an even harder knock-out (with hogo on - fortunately it wasn't me, yet... :) :D )

[XiaoXing]

At my dojo there are a lot of head hunters.Ive been kicked to the head a lot and it hurts like a mother..its not exactly stuffing your head on a soft pillow.
I usually dont go for the head for two reasons...one if i kick that high and mess up ill most likely trip and two,the longer it takes them to lift their foot up to my head,the faster they are open for a clear hit.

[Yoo Shin]

Weights 3x/week
Day 1:Chest/Triceps
Day 2: Back/Biceps w/ Shoulders every other week
Day 3: Quads/Hams etc.. plyometric every other week
Abs every other day

I do 3-4 sets for each body part, 4-6 reps durring "heavy" period and 8-12 reps durring "light".

In addition: I run 4 days/week 2 light (3-4 miles low pace) and 2 fast (2-3 miles fast pace)

[funkymonk]

I weight train 3-4 times a week doing one of either back,chest,shoulders,arms and legs. I also do stomach exercises every other day just to give my stomach muscles a rest. Master Hee Il Cho mentions in his books that weight training is the fountain of youth and if you look at a recent picture of him i'm sure you'd agree. ;)