6 weeks out from comp.

Discussion in 'Strength & Conditioning Discussion' started by bowlie, Jan 9, 2013.

  1. bowlie Purple Belt

    Joined:
    Mar 3, 2011
    Messages:
    2,145
    Likes Received:
    0
    Our university taekwondo club is holding a tournament some time in feb. Up until now all my work has been on getting a better aerobic and strength base. Its no where near where I want it to be, especially my strength base, but it should be good enough for a small comp like this.

    I think in these next few weeks should be fight prep, anaerobic work, which I have no experience with. Should I keep my strength training the same, but just have a week off before the tournament? What kind of anaerobic training is best?
     
    Last edited: Jan 9, 2013
  2. Dino Bravo** Banned Banned

    Joined:
    Nov 28, 2012
    Messages:
    76
    Likes Received:
    0
  3. bowlie Purple Belt

    Joined:
    Mar 3, 2011
    Messages:
    2,145
    Likes Received:
    0
    That looks good, the only problem is I dont have a place to do the sprint, and I was hoping to do this after a weights session, so less emphasis on the upper body strength exercises.

    If I decided to do lactic power / capacity sprints would you recomend doing each for 3 weeks or just one?
     
  4. FearTheBeard**l Banned Banned

    Joined:
    Jan 9, 2013
    Messages:
    363
    Likes Received:
    0
    Location:
    Cultivating Facial Follicles
    You are going to lose if you can even be dedicated enough to find a 50 yard strip of grass. Don't make excuses.
     
  5. Pearse Shields Amateur Fighter

    Joined:
    Mar 28, 2011
    Messages:
    2,376
    Likes Received:
    0
    Yes, because that's the only workout routine available to him.

    Leading up to a fight I usually keep the strength training the same up until the week of the competition, then I'll taper it off, performing one slightly lighter strength workout about 4 days out.

    Same thing with the conditioning. I'll try and work longer-duration sprints for a few reps once or twice a week at about this stage, then increase the intensity/decrease the duration, as well as increase the number of reps as I get closer to a fight. In general, close to a fight I will make my workouts shorter and faster, and more similar in terms of work:rest to my fight.

    Since TKD is usually only one round, and then ample time between bouts to recover, you can probably focus more on being able to generate a higher power output and worry less about the recovery side of things (although you do still need to bear it in mind).

    Burpee intervals are great, as are rowing intervals, sprints, etc. Burpee intervals may actually be my favourite conditioning drill with minimal equipment: 30 seconds of burpees, alternate with 30 seconds of shadow boxing. Perform these for either 2 or 3-minute rounds, with 30-60 seconds rest between. Super tough workout when you push the pace as hard as you can.
     
  6. shahidsaif White Belt

    Joined:
    Nov 22, 2012
    Messages:
    4
    Likes Received:
    0
    you send the nice post thanks for the nice post.:icon_lol:
     
  7. bowlie Purple Belt

    Joined:
    Mar 3, 2011
    Messages:
    2,145
    Likes Received:
    0
    Thanks Kiwi, thats really helpful. I remember you mentioned something similar to this a while back and I dug up your post on lactic power / capacity workouts.




    Looks like these would fit in well with the burpies intervals you suggested.

    What I might do is spend 2 weeks doing 3X3 min runs with 1 min breaks, two weeks doing lactic power with 30s burpes, 30s active rest, and the last two weeks doing lactic capacity, with 60s work periods. How does this sound?
     
  8. Im so Moldy Blue Belt

    Joined:
    Jun 24, 2012
    Messages:
    922
    Likes Received:
    0
    Location:
    Asheville, NC
    Do you have any high school football fields/tracks in your area? They're usually open for the public when they're not in use.
     
  9. bowlie Purple Belt

    Joined:
    Mar 3, 2011
    Messages:
    2,145
    Likes Received:
    0
    nope nowhere like that, i live in the inner city, and our schools arent as well funded as american ones. I could sprint up and down a local park, but its tiny and I would look like a loon. or up and down a car park but the same problem, especially when I do puchups and shit. If it was the only option I would, but im sure there must be programs that have the results im looking for.
     
  10. FearTheBeard**l Banned Banned

    Joined:
    Jan 9, 2013
    Messages:
    363
    Likes Received:
    0
    Location:
    Cultivating Facial Follicles
    My point was winners don't make excuses, the guy could do burpees until he pukes, or find an excuse not to. Either way I wish the OP luck, fighting competively takes courage and he will be better regardless of the outcome after the tournament. He should grow a beard though.

    Do the sequential fatigue challenge, everyone who does it looks like a loon. After 6 rounds your body will be screaming to stop, but if you push through the remaing 4 rounds you will have crazy conditioning and strong mental toughness.
     
  11. bowlie Purple Belt

    Joined:
    Mar 3, 2011
    Messages:
    2,145
    Likes Received:
    0
    I already have a partial beard :p I take your point, and I might see if the trainer is interested in running it in class or something so we can use the hall. The other option is outside somewhere there could be broken glass and shit on the floor.
     
  12. FearTheBeard**l Banned Banned

    Joined:
    Jan 9, 2013
    Messages:
    363
    Likes Received:
    0
    Location:
    Cultivating Facial Follicles
    I used to do it in a field with kids and their mom's looking at me like I was a functional retard. Good luck
     

Share This Page

X
  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.