Sometime within the next 3 months I will be grading for my next belt level in Tae Kwon Moo Do. Since I did not test at the previous opportunity I had, I am not completely ill prepared for the task, but I do want to start early this time around to ensure I have my breaking conditioning completed in time. Since it is a transitional rank the requirements are as follows.
Patterns: Gae Baek Hyung, Sword 1, 2 & 3
Self Defense: Free 5
Hap Ki Do: Holding 1-10
Free Sparring
Breaking: 1 Choice, 1 Specified
The test itself is not overly difficult; it is more or less my current conditioning level that is not up to par. So to fix that, I am beginning a new training cycle today. Also within the next week or so I have to decide on a break. I am really not sure what to do for breaking but I am sure it will come to me.
My new training program will have to consist of quite a bit of cardio since I am now very much out of shape in the area. I would also like to increase flexibility by at least 30-50% also would like to decrease my Body Fat % by at least 10%. This is going to require a nutrition overhaul as well as 2-3 times weekly weight training on top of 2-3 Tae Kwon-Do classes weekly and daily cardio (biking/running/sparring) just to get to the level that I believe is necessary to honourably and properly pass my test.
So my Strength Training Routine to Prepare for my Test will be the following for the next 8 weeks:
Warm Up
Exercise
|
Repetitions
|
Jump Rope
|
1 - 3 Min.
|
Push Ups
|
10 - 15
|
Light Lunges
|
6 - 8/leg
|
Chin Ups
|
2 - 5
|
Bag Sparring
|
1 - 2 Rounds (2 min., 1. min rest)
|
Strength Training
Exercise
|
Repetitions
|
Sets
|
Bench Press (barbell)
|
6 - 8
|
3 - 4
|
Leg Extension (weight bench)
|
6 - 8
|
3 - 4
|
Lying Row & Tricep Kick Back (dumbbell)
|
6 - 8
|
3 - 4
|
Squats (body weight/bar only)
|
6 - 8
|
3 - 4
|
Arnold Press (dumbbells)
|
6 - 8
|
3 - 4
|
Calf Raises (dumbbells)
|
6 - 8
|
3 - 4
|
Split Squats (weight plate or KB)
|
6 - 8 (each Leg)
|
3 - 4
|
Biceps Curl (standing, one arm at a time)
|
6 - 8
|
3 - 4
|
Tricep Extensions (dumbbell)
|
6 - 8
|
3 - 4
|
Kettle Bell Clean & Press
|
6 - 8
|
1 - 2
|
Wrist Roller (Rest in Between)
|
Up & Down
|
1 - 2
|
Abs Circuit
Exercise
|
Repetitions
|
Sets
|
Crunch
|
8 – 10
|
2
|
Front Bridge
|
30 Sec. Min
|
2
|
Side Bridges
|
30 Sec. Min each side
|
2
|
Back Bridge
|
30 Sec. Min
|
2
|
Back Extensions (roman chair)
|
12 – 15
|
2
|
Lying Leg Lifts
|
4 then hold for 30 sec., repeat
|
2
|
Adding to that a Daily Run/Bike Ride & stretching routine and then round out with my Tae Kwon-Do classes, it should be sufficient enough to cover the physical training that will be required to meet my goal.
I will be periodically posting updates to my workouts, status, statistics, etc.
HAVE YET TO MAKE MUCH PROGRESS WITH THIS ROUTINE, MORE A LACK OF MOTIVATION TO GET IT DONE. BUT I AM WORKING ON IT. HOPEFULLY A BOOST IN ADULT STUDENTS WILL GET ME MOVING IN CLASS MORE AND NOW THAT THE EXTREME HEAT IS GONE, I CAN GET OUT WITH THE DOG MORE.
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