Training Secret 19- "30 Day Tae Kwon Do Periodization"
| This 30 day tae kwon do
periodization schedule will prepare the student for a tournament,
inter-school or class sparring considering each bout consists of 3-one
minute rounds with 30 seconds of rest between each round. The total number
of bouts that a student might participate in is up to 10. The modalities are Circuit Training- 2 times a week on Monday and Wednesday, Cardio Training- 2 times a week on Tuesday and Thursday and Strength Endurance- 1 time a week on Friday. Circuit training or interval training consists of using the Stairmaster, bike and treadmill. Step, peddle or run for one minute at a speed or level that allows your heart rate to reach 90% of maximum heart rate. For a 17 year old, that is 30 beats in 10 seconds. Then, rest for 30 seconds. This one-minute work and 30 second rest is considered one cycle or one interval. Repeat this cycle for a total of 30 minutes. Cardio consists of using the Stairmaster, bike or treadmill. Step, peddle or run for 30 minutes at a speed or level that allows your heart rate to beat at 75% of maximum heart rate. For a 17 year old, that is 23 beats in 10 seconds. Strength endurance consists of running up the hallway stairs at Washington Irving High School, exit #1, located across from room B53. You will do the following with the help of a 4.1 kgs medicine ball, or 9 lbs. There are 5 phases of the strength endurance all centered on running up the stairs with the medicine ball. Phase 1. Hold the medicine ball at chest level beginning at the basement, which is the starting point and run to the 3 floor. Place the medicine ball on the 3 floor level. Run back down to the basement starting point without it. Phase 2. At the starting point, run to the 3 floor, pick up the medicine ball and hold it over your head and run to the 6 floor. Place the medicine ball on the 6 floor. Run back down to the basement starting point without it. Phase 3. At the starting point, run to the 6 floor, pick up the medicine ball and hold it over your head and run to the 8 floor. Place the medicine ball on the 8 floor. Run back down to the basement starting point without it. Phase 4. At the starting point, run to the 8 floor, pick up the medicine ball and hold it over your head and run to the 10 floor. Place the medicine ball on the 10 floor. Run back down to the basement starting point without it. Phase 5. At the starting point, run to the 10 floor, pick up the medicine ball and hold it over your head. Run back down to the basement starting point with it. In between each phase, you are to perform 20 lunges with each leg, while holding your hands in a boxing position, perform 25 push-ups, 25 crunches and 10 free willies. |