Strength & Conditioning
Strength & Conditioning (13)
Pyramid Training
Pyramid Training
Pyramid Push-ups
Wheel Barrel Race
Strength Training Exercises: ARMS
Arm Strength
1. Shoulder Width Push-ups(Regular Pushups)
2. Wide Push ups
3. Tricep Push Ups (Triangles)
4. Uneven Push ups(one hand back, one hand forward)
5. Down-hold-up Pushups
6. 1-2-3 down, 1-2-3 Up (take 3 seconds on the way down, take 3 seconds on the way up) Push ups
7. Dive Bombers
8. Push up Twists
9. Plyo Push ups (down slow, explode up)
10. Push up Claps
11. Pit Push ups (Count one to ten, every count you do that many pushups. So on 6 you will do 6 pushups.)
12. Pull Ups
13. Dips
14. Pushups with one hand on a medicine ball
15. Incline Push ups against a wall
16. Decline Pushups on a chair or blast master.
Strength Training Exercises: CARDIO
Cardio Strength
1. Jump Rope for 2, 4, 6, 8, 10 minutes
2. Jumping Jacks
3. Shuttle Runs with Medicine Balls
4. Burpies
5. Muay Thai Partner Drills for Rounds of :30, :60, :90
6. Blast Master Drills assembly line style
Strength Training Exercises: LEGS
Leg Strength
1. Squats
2. Lunges, alternating legs. Front and rear lunges
3. Calf Raises
4. Plyo Jump Squates. Down in squat position, jump up as high as possible, land back in deep squat position
5. Plyo jumps over heavy bag or blast master.
Strength Training Exercises: CORE
Core Strength
1. Regular Crunches
2. 90 Degrees Crunches
3. One leg straigt, one leg bent Crunches
4. Wood Chopers
5. V Ups
6. Leg Lifts
7. Bicycles Crunches
8. Robot push-ups/elbows: push up position, put elbows into floor then back up
9. Medicine ball situps: 0,6,12,18,or 30 pounds
WaveMaster tug-of-war
You will need a line on the floor or the mat for this drill.
Place wavemaster directly over line.
Position one student on either side of the wavemaster. They will take turns doing round kicks, one each, in an attempt to move the wavemaster completely over the line towards their partner.
Knocking the bag over doesn't count (unless it's a huge bag!).
Make sure the students alternate their kicks to avoid injury.
Once they are done, they can do the other leg!
by J Lucas Wilson
Tao of Peace
Wavemaster Drill
This is a Standing Wavemaster drill.
Take four students and position them around the wavemaster. The studenton the left does a right back leg roundhouse to the bag, the student on the right throws a left back leg roundhouse, the student in the front throws a back kick. The student behind just holds the bag steady. Trade off in sequence the kicks for 30 to 45 seconds, then rotate the group.
Continue this till all have taken a turn in each position.
If you have several standing bags you can do this with a fairly large class.
Therese Guy Therese's Taekwondo
Recent Drills and Tips
-
The only reason a warrior lives
“The only reason a warrior is alive is to fight, and the only reason a warrior fights is to win” ― Miyamoto Musashi, Book of Five Rings:…Read 841 times Read more...
-
Control
“If you do not control the enemy, the enemy will control you” ― Miyamoto Musashi, Book of Five Rings: The Classic Guide to StrategyRead 548 times Read more...
-
The Kicking Drill
When doing this drill, you will do each part of the pyramid twice before adding the next kick. In class, when you have lower ranking students that…Read 1658 times Read more...
-
Run and Fight
One of the things we did coming up through the ranks was running and fighting. Nothing says my lungs want to explode like fighting for 2-minutes and…Read 1020 times Read more...
-
Gichin Funakoshi on Training
You may train for a long time, but if you merely move your hands and feet and jump up and down like a puppet, learning Karate is…Read 962 times Read more...
-
On tools of the trade
I refer to my hands, feet and body as the tools of the trade. The hands and feet must be sharpened and improved daily to be efficient.…Read 588 times Read more...
-
Add Ons
Can be done with a few students or a large class. Have students line up for forms. The first student performs a technique of their choice, then…Read 2620 times Read more...
-
Lava Pit Sparring
While training 5-8 year old kids to spar, I started looking for different methods to "assist" them with moving around the ring. One thing that worked for…Read 1677 times Read more...