Fitness for Taekwondo

Post questions and tips on aerobic endurance and aerobic fitness.

Fitness for Taekwondo

Postby koryodan » Aug 16, 2004 05:58

Since I have began using Mr Kurz training methodology both my flexibility and strength levels have increased and I am very happy with the results. However with me now using an efficient and proven method for strength and flexibility I wanted to know if anyone has any advice on fitness training for WTF Taekwondo.

I have been studying on the internet the different types of fitness such as aerobic and anaerobic so I understand the mechanics behind these two elements of fitness. It is my understanding that aerobic (simply meaning with oxygen) efforts are activities such as running or swimming (efforts which take place over a period of time lasting longer than 2 minutes) and anaerobic (simply meaning without oxygen) efforts are activities such as sprinting and powerlifting (efforts which take place over a period of time lasting no longer than 2 minutes usually for seconds). However I am having difficulty designing an efficient program to maximise my fitness potential for Taekwondo.

Currently to increase my fitness levels I do circuit training consisting of stations such as jumping rope and sprints three times a week every other day when I am not doing a strength workout. I do a run 2 a week for 3-5 miles on a treadmill at a moderate pace. However despite this I am finding my fitness levels lacking. In a session of sparring which I do 4 times a week I may have over 10 spars lasting 2 minutes each but by the last few spars I find it very hard to mantain my original fighting pace as at the begining of the sparring session.

When I compete it seems to me I need both an element of aerobic and anaerobic efforts. Each round lasts three minutes and in each round a number of fast exchanges take place usually for no longer than 20 seconds at a time (anaerobic fitness). Each fight last over 3x3 minute rounds which requires a high level of fitness (aerobic fitness). In order to progress through the rounds and go on to win the gold a fighter can have from as many as 4-7 fights in one day (aerobic endurance).

With this in in mind (assuming I am correct as I am not an expert in the least so please correct me if I am wrong) can any one give any advise on how to train for both aerobic and anaerobic fitness and endurance? Am I correct in assuming I need both aerobic/anaerobic forms of fitness.
Can anyone suggest the best exercises for my sport so I can increase my levels of fitness so I can maintain my optimum perfomance when sparring over time.

I want to design the most efficient training program for my fitness as I can, so any advice from anyone would be greatly appreciated. Mr Kurz any comments from yourself would be extremely valuable to me.

Thanks, Carl
koryodan
 
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Postby wenhung » Aug 18, 2004 01:56

For sparring competitions you need very good aerobic fitness and leg strength. I've seen many talented fighters in my country fail in competitions because of a lack of the two. The reason why you could not keep your pace in the last rounds may either be not enough aerobic fitness or not enough leg strength.

A good exercise to trian both is running up and down hills. If you found yourself difficult doing it consecutively for at least 30 minutes your fitness level was not good enough.

To combine aerobic and anaerobic try alternating sprinting and running. Normally sprint a few rounds and then run at a regular pace. Occasionally do sprinting after running.

Eric
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Postby wenhung » Aug 18, 2004 02:23

And sparring exercise, not competition, is a good combination of aerobic / anaerobic. Plan a good sparring exercise.

Eric
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