Anaerobic vs Aerobic

[bphan002]

I have read quite a few topics on this subject and I guess I'm a little confused. Sorry for so many questions on this message board. I'm trying to gain as much knowledge about everything so I can put up a training routine for a club I made at school and they need the best possible training since we compete against other schools. Now for my question. Is aerobic exercises important in Olympic TaeKwonDo sparring? If it is not should we still do aerobic exercises such as jogging vs sprinting? Is it possible to gain a high level of both aerobic/anaerobic or do you have to choose one or the other? I have the same question from my last sentence on fast twich slow twitch.

[Arnoo]

http://www.t-nation.com/readArticle.do?id=1083869

[Yohan]

I recommend more anaerobic conditioning than aerobic conditioning for Martial Artists, as a general rule.

[Arnoo]

And if you build up a good anaerobic condition your aerobic should be good enough for almost everything except serius endurance sports

[bphan002]

So if I did a lot of aerobic exercise can I achieve to have both or would it hinder the anaerobic in anyway? One of the guys loves to jog a lot, but is not quite fast on his kicks.

[Frodocious]

For TKD sparring, you'd be better to ditch the jogging all together and concentrate on interval training. Do a mix of intense short burst intervals, e.g tabata sets and longer 'round' based intervals using the length of time a sparring or fight round would last as your time. You will get more carryover to aerobic training from anaerobic training than from the other way round.

[Shortfuse]

I did quite a bit of reading on the subject when i was curious about its effectiveness. The biology behind it was compelling and the science certainly supported the anaerobic cardio but i wasnt really convinced until i tried it for about 6 or 7 months in preperation for a tournament last year. My heart was in the best shape of my time as a Martial Artist. Sure i lost the fight, but never once did i ever feel tired nor did i even want to take a sip of water for those rounds. Wish my level of skill was up to par though :p

[Kris x]

What's anearobic exercise? As far as I know aerobic is with oxygen and anearobic is without...?

[Arnoo]

What's anearobic exercise? As far as I know aerobic is with oxygen and anearobic is without...?

http://www.t-nation.com/readArticle.do?id=1083869

[mun3t]

I think both Anaerobic and Aerobic is important. This is why;
A match is 80% Anaerobic and 20% Aerobic.

Just because it a match is 80% Anaerobic you shouldn't skip the Aerobic,
also vice versa.

Doing 30 kicks as fast as possible without rest is Anaerobic.
Jumping inside the ring is Aerobic

I practice 6 days/week, 3 days Aerobic and 3 days Anaerobic.

Is it possible to gain a high level of both aerobic/anaerobic or do you have to choose one or the other?

You must not choose one. An example of both aerobic/anaerobic is muscle fiber type IIa
IIa is a mix of Typa I and Type II but not as explosive as Type IIb, IIx.

Anaerobic = Without Oxygen
Aerobic = With Oxygen

"jogging vs sprinting?"

You should do both but not on the same day.

Aerobic:

Rope Skipping - Slow/medium rate
Jogging - Slow/medium rate

Anaerobic:

General Physical Preperation - Improves recovery time
Interval Training - Sprinting
Rope Skipping - Do it fast!

[Knight_Errant]

The leg lunges from T-nation have changed my life. I love them :)

[Knight_Errant]

run the 400m. It'll quickly show you your weak points :)

[Rocco_1]

I would personally recommend high intensity interval training over continuous training for most martial arts.

looking at the physical demands of the tkd sparring best helps determine the type of training for example, fast kicks and movements are essential in a bout as is explossiveness, power and strength however are not so much desired unless it is the new full contact TKD. if it is only semi contact then KO power is irrelevent, infact having KO power when it is not neccessary can often lead to a nice little disqualification. finally we look at the energy systems being used, although others members have stated 20% this and 80% that, remember these are obviously ball park figures and depend entirely on you and how you are as a fighter. if you hop around for 90 secs of the 120sec round and win via one or two counter kicks, you are most likely more aerobically based. Guys who throw endless kicks from start to finish are able to work above the anaerobic threshold remarkebly and are so more anaerobically trained.

lets assume you are in the middle, you are evassive yet also throw alot of hard fast techniques. it is most likely that you will spend the duration of the bouts above 90% MHR. Depending on the scale of the comp and your experience, nerves alone may cause you to have a higher HR than normal anyway.

with this 90% base now established it would make sense to gear your training towards this specific intensity. High Intensity Intervals replicate similar physiological demands of a sparring match. a sample HIIT session of running at a local park may look like -

8-10 laps gentle jog increasing HR TO 70% followed by 4-6 laps of dynamic stretching exercises

8x1 lap sprints, 15 sec rest each side

6 lap jog active recovery at 70%

repeat 4 times and cooldown.

not only does this example sprint session see you working at 90% or above during the sprint intervals, your HR will stay here during your 15s rest which in total has you at 90% for 2-3mins for each set of 8 sprints. Ideal considering this is similar to that of the sparring round.

you also have the aerobic aspect covered with your warm-up - and 4 active recovery intervals of jogging. As your fitness improves you can do many things to vary these sessions e.g 2 lap sprint, 15s rest x 8. doubling your working time with the same rest very tough! i have tons of these workouts that can challenge either a specific or a combination of energy systems.

one final note - HIIT training such as sprints recruits mostly fast twitch muscle fibers, this is also the case in the fast and explossive nature of your tkd kicks. and so this is far more relevant than continuous training which recruits slow twitch fibers, irrelevent to your sport.

[liero]

for good taekwondo WTF sparring training involving padwork, sparring, footwork drills etc

Aerobic Capacity- Developed through regular training

Anarobic capacity- MAINTAINED through regular training.

I'll try and dig out the training program I made for the Australian Nationals. Its an 8 week program with different fitness focusses each week and technical training as well...