Strength Training for Taekwondo

Overview

• Taekwondo is a combat sport requiring:
  • High hip mobility
  • Precision in rotational kicks
  • Explosive, elastic movements
  • Agility in unilateral positions
• Competitions involve three two-minute rounds with one minute of rest.
• Constraints include an 8-meter diameter circle.

Key Strength Training Characteristics

1. Unilateral Strength

   • Essential for executing techniques in single-leg stances.
   • Exercises include:
     • Offset single-leg squats
     • Curtsy squats
     • Skater squats
     • Plyometrics in unilateral positions
   • Progress from basic to advanced unilateral movement patterns.

2. Mobility Training

   • Important for maintaining elasticity and joint mobility.
   • Integrate mobility work between strength sets (e.g., back squats, pull-ups).
   • Focus on hip mobility due to its critical role in Taekwondo.

3. Speed and Dynamic Trunk Control

   • Critical for executing fast, balanced attacks.
   • Training methods include:
     • Plyometrics with bands or kettlebells
     • Walking lunges with overhead plates
     • Jumping and landing sequences (e.g., jumping two feet, landing one foot)
   • Analyze movement patterns with a coach to identify areas for improvement.

4. Power-Based Endurance

   • Necessary for sustaining high-intensity work over multiple rounds.
   • Develop aerobic capacity and a-lactic energy reserves through:
     • High-intensity interval training
     • Sprint interval training
     • Long slow distance work (40-45 minutes sessions)
   • Enhance speed and endurance for both offensive and defensive actions.

Practical Implementation

• Use resistance-based training to improve specific movement patterns.
• Consider individualized training plans to address specific weaknesses.
• Continual assessment and adaptation of training strategies based on performance.

Tools and Resources

• Peak Strength App: Offers training programs tailored to Taekwondo.
  • Available for a free trial period of seven days.

Conclusion

• Achieving peak performance in Taekwondo requires a combination of strength, mobility, speed, and endurance.
• Regular assessment and targeted training can lead to improvements in competitive performance.
• Commitment to training can help cultivate the power needed to become a champion.