TKD Training Log #2

10/13- Went over poomsae and then did a 30 minute run

10/14- lifted, dynamic effort day

deads 5x3 @ 225
Cleans 3x3 @ 155
plyo pushups and med ball tosses


10/15 Ran tkd practice today, lots of basic kicks, then poomsae, then burpee rounds. 3-1min rounds, 2-2min rounds.
 
10/16 Tkd practice 2 hrs, basic kicks, hogu drills etc...


10/17 - Lifting

Squats 1x3 @ 275
1x1 @ 295
1x3@275
1x1@295 = gotta get these higher

One legged squats 3x5 at 60lbs = badass, very hard

bench 2x3@ 225
2x1@ 260

WEighted abs
 
Great job.

For the 1 leg..where are you holding the weight??

Squats 1x3 @ 275
1x1 @ 295
1x3@275
1x1@295 = gotta get these higher


I would do something like this..
2x2 240
Singles x
Squat Lockouts. Start off in the rack, either squat rack or P Rack. Just got under the weight and lift unti your legs are locked out, as well as your whole body too. Singles x 3-5 sets. You can use a lot of weight. Then:
Singles x
3 sets x 250
2 sets x 265
2 sets x 280pds

On the 250 weight focus more on Speed. Depending how you feel add 2.5pds to a set when needed, not much, but slowly add. Focus more on adding the weight for 250 and 265, then 280..but of course add weight to it, but its not overall the focus, since as you get stronger when the others, then you will get stronger with your heaviest set..
 
hmmm interesting suggestion. Thank you for your input

10/19 tkd class, did some sparring , did very good except that i injured my foot kicking someone again. :( this sucks

10/20, got an x-ray on my foot today and will see how this turns out, figured the only thing i could do to train was burpees

3x1min
3x2min

(30seconds burpees 30 seconds shadow)........whew that was tough
 
Damn man, your one strong guy (in my point of view anyways :) ). Especially at 150 lbs. bodyweight. How tall are you ?
 
10/24 Lifting

Squats 4x3 @ 275

one legged squats with 60lb dumbells 3x5

Bench 2x3 @ 225
2x1 @ 265

Pullups 1x10
1x7
1x5 all @ 45lbs+bw

weighted abs

3 burpee and shadow boxing intervals at the end to burn weight.


10/25
1 hr of kicking, workin on some basic combos.....my foot x-ray said my foot wasnt fractured but still feels funny...kicking was mediocre..

then 10 minutes of 1min sprint 1 min rest intervals on the elliptical...... i dont like elliptical they dont work you hard enough and the restricted rom is gay. Then 10 minute jumprope intervals..... weighed in at 148..weighed out at 146.... gotta get down to 141 by next saturday.
 
10/26 tkd class.

Basics and forms went good, kicking on the pads was so so...my foot was still kinda funny..... when i did partner ap bal dollyo chagi it got easily hurt again... goddammit.

after class did 4 rounds with my buddy who is a transfer to tkd from kung fu to integrate our sparring into his system. 2 rounds of me on defense only and 2 on offense only. Doing just one or the other is tougher than straight up sparring but definatley helps.
 
10/27

deadlifts 3x1 405 .... struggled with this most likely due to reduced caloric intake.
sldls 3x4 at 315
dips 3x5 @ 90lbs
BORs 3x5 @ 185lbs

15 minutes on stair trainer

weighed in 147...weighed out 145...

if i can g et to about 144 then i can drop a few pounds of water weight easy before my match
 
10/29

practice, did some plyos, kicked some paddles ,

6 1 min rounds of burpee intervals with 30 s rest


10/30- sparring practice. im too fuckin tired to go into detail,
 
harr harr broke my fuckin plateu today

First, rythm plyo warmup ( i love this new addition it really makes me quick)

Then worked on some wrestling drills with my room mate cuz i suck at wrestling, and taught him some basic boxing...this was an hour...

then lifting

squats

225 x3 warmup

275x3

295x3

305x1

310x1

315x1!!!!!! i was like strugglin with 295 for the past month and now 315 just comes up easy im soo fuckin happy.

Calf raises (whatever my buddy was doin but a few hundred pounds or whatever, i like these)

Dips 3x5 @ 90

pullups unweighted 1x22, 2x15

wow i think adding plyos into my routine is what broke my peak.
 
11/2

Tkd class.... basic kicks on the body sheilds.... went good
sparring... sparred black belt ryan.... good match..them tall fighters are tough. i feel like i should have used more fakes..etc

sparred 2 yellow belts both of whom hurt their feet or knees on me so that wasnt too good

sparred a red belt and landed most of my shots.

then 5x2 minute rounds of burpees and shadow boxign kicked my ass

worked with some escrima sticks for a little too
 
11/3 Plyos and back kick work.

11/5 weights.
deadlift, worked up to a few singles at 405
powerclean and press 5x3 @ 155
 
11/6 - Practice, worked on padachagi and back kick counters... .then did 20 minutes of suicides with squat kicks mixed in


11/7 plyos followed by padachagi and back kick work on the bags

11/8 1 hour of various strikes still emphasizing back and jumping back kick, then 20 minutes of windsprints
 
11/9 Taekwondo class, sparring went well except kinda bruised feet again....

11/10 Plyos only, turned teh regular squat jumps into weighted sqaut jumps for that extra oomph

11/11 - Worked on kicking the air since my feet hurt bad, then 20 minutes at varying tempos on the stair master. While it cannot replace regular running, you can get your ass kicked by it.
 
11/13 Led class, did lots of counter work such as back kick, jumping back kick and padachagis ( my counter attacking game has become much better thanks to this.....and *Gasp* i think i now prefer defensive fighting to offensive fighting). Finished with 5x2 minute rounds of burpees.... which were really fucking hard . I guess drinking and smokin bud the past few days had something to do with that, bad me.

11/14 Lifting

Box squats , worked up to a couple doubles and singles at 315
Bench 2x3@ 225 2x1@ 260 alternating the 225 and 260
Bent over rows 4x5@ 185
Weighted Calf raises - dunno the weight, a few hundred i guess, lots of reps.
Partner med ball passes, 50 reps with 30lb ball...but my partner was a wuss.

11/15 Class at Master Eugenes school for the first time. Did some good paddle work but my right ham was a little pulled so that limited some of my ability. We then worked jumping back kicks on the bag, those felt solid.

11/16 Tkd class- went through poomsae just fine, basic kicks felt good, ham was still slightly pulled. Sparring, i took it rather easy since i have a knack for fucking myself up on wednesday night and i am sparring tommorow too. Counters were mostly worked on, went good, i am now a back kick fanatic haha.
 
11/17 - back to master eugenes school. Did intense paddle drills for 45 minutes then 15 minutes sparring. Sparred a really good adult blackbelt, first good match ive had all year. Then sparred some 13 year old kid whose a junior olympic national champ or something like that, kids quick and good but he wasnt physically strong and when we clashed knees he had to forfeit. Oh well , bythe time hes my age he'll probably be kicking my ass. Or if im a national champ by then....

11/19 - Tkd practice, worked on mechanics of roundhouses and back kicks along with some footwork drills, i now realize a few footwork and kicking intracacies that i need to work on to reach that next level.
 
11/20- Lifting

Box squats - 3x2 @ 315
1x1 @ 325
Regular free squats
1x5@ 225
1x1 @ 275

Glute ham raises @ 25 lbs 2x10

Bench2x3 @ 245
1x1 @ 260
1x1 @ 270

Bent over rows 4x5 @ 185

Abwork


11/22- Went over basic kicks, round house, double kick , cut kick roundhouse, back kick, padachagis, all about 10 reps, then did 20 minutes of up and down the floor roundhouses alternating with a partner , was pretty tough.
 
thanks giving break - Did some bodyweight stuff and some kicks in the air, nothing major


11/29 lifting

Overhead squats 3x3 @ 135 2x5 @ 95
SLDLS 3x3@ 315
Clean and Press 3x3 @ 155
abwork
 
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