Paraphrasing an entry from my taekwondo.net page:


After focusing my strength training soley on body parts, I've finally let a lot of info and common sense get through my thick skull.

Now my strength training focuses more on body movements.

A good source: "Men's Health Power Training" by Robert dos Remedios

An example of a push-pull workout week (loads obviously vary depending on desired results and abilities). 4 sets for each exercise.



Monday: Push/Knee
Explosive Movement Exercise
Knee Dominant Exercise (bilateral)
Horizontal Push Exercise (unilateral)
Vertical Push Exercise (bilateral)
Rotational Strength Exercise
Bridging and Core Stabilization Exercise


Tuesday: Pull/Hip
Explosive Movement Exercise
Hip Dominant Exercise (unilateral)
Horizontal Pull Exercise (bilateral)
Vertical Pull Exercise (unilateral)
Rotational Strength Exercise
Bridging and Core Stabilization Exercise


Thursday: Push/Knee
Explosive Movement Exercise
Knee Dominant Exercise (unilateral)
Horizontal Push Exercise (bilateral)
Vertical Push Exercise (unilateral)
Rotational Strength Exercise
Bridging and Core Stabilization Exercise


Friday: Pull/Hip
Explosive Movement Exercise
Hip Dominant Exercise (bilateral)
Horizontal Pull Exercise (unilateral)
Vertical Pull Exercise (bilateral)
Rotational Strength Exercise
Bridging and Core Stabilization Exercise



As far as cardio goes, I try to do 12-15 minutes (not counting warm up and cooldown) of High Intensity Interval training (HIIT) once or twice a week (usually Wednesday and Saturdays). High intensity can be either a faster speed or a more challenging interval like going up hills.



One example of HIIT: 2-3 minute warm up before. 2-3 minute cool down after.

30 seconds high intensity
1 Minute low to moderate intensity
(8 sets)

Tags: Exercise Hiit Jump Rope Cardio Functional Training Weight Strength Running

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