Wednesday, August 3, 2011

Tae Kwon Moo Do Black Belt Testing - Assistant 2nd Dan Black Belt


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. 

1 comment:

  1. 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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