Fitness & Drills
Fit to fight test
The below file is a fitness test for Taekwondo fighters. Practice the routine once a week and record your results. Over time you will be able to track your improvement.
The routine lasts 30 minuets and details at what time each exercise should be started. Record the amount of each exercise you complete or the time it takes you to complete the stated number. The routine also doubles as a set of kicking drills for you to add to your competition arsenal.
Running Programs
The runs shown below get progressively harder and are aimed to target different areas of you fitness. Eventually you should be alternating between runs R3 R4 & R5
- Program 1 (R1)
>5 min standing stretch
>6 min run & 2 min walk – repeated 7 times (56min).
>10 min stretch. - Program 2 (R2)
>5 min standing stretch
>15 min run & 2 min walk – repeated 4 times (68min)
>10 min stretch - Program 3 (R3)
>5 min standing stretch
>60 min run
>10 min stretch - Program 4 (R4)
>5 min standing stretch
>60 min run – take in as many steep hills as you can
>10 min stretch - Program 5 Option 1 (R5)
>5 min standing stretch
>5 min run
>1 min sprint & 2 min run – repeated 18 times (54min)
>10 min stretch - Program 5 Option 2 (R5)
>5 min standing stretch
>Run along a route with lamp posts. Sprint to a lamp post then run to the next, sprint to a lamp post then run to the next…….. Continue this for 60 min
>10 min stretch