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  1. #1
    Meathead drudixon's Avatar
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    Lifting for Tae Kwon Do

    Hey y'all. Haven't been on here much lately, but I've still been lifting. My family has started doing Tae Kwon Do together, so I've had to revamp my routine yet again. We've been doing it for 6 weeks and made our yellow belts last weekend. I've been experimenting with different things to try and settle on what type of workouts I should be doing. I should note, speed and power are the elements I'm looking to enhance. I'd like to raise my vertical and be able to punch/kick harder. Additionally, my cardio blows, so I have to improve that. In the meanwhile, I'd like to continue adding a little quality mass, in particular fixing my long time nemesis, upper chest. I've been holding weight at 175, but envision 185 being the right target weight for fit and function. Here's roughly what I've been doing.

    Our Do Jong beings each class with 20 minutes of intense push ups, sit-ups, shuttle runs (and other various HIIT type activities)

    2600-2900 calories daily 50/30/20 c/p/f split

    Sunday - 4 x 10 x 60lbs incline db bench, 4 x 10 125lbs clean + Jerk , 4 x 10 pull-ups (no weight)
    Monday - Rest
    Tuesday - Tae Kwon Do (1 hour)
    Wednesday - 4 x 10 power cleans 155lbs, 4x10 105lbs Military Press
    Thursday - Tae Kwon Do (1 hour)
    Friday - 2 miles jog (takes about 15 minutes on the treadmill - yes, super sucky)
    Saturday - Rest

    Thoughts welcome.
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  2. #2
    The show goes on chodan9's Avatar
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    I wouldn't see TKD classes as interfering with your chest development, I would moderate any other cardio accordingly though to match your goals.
    your strength training will augment your TKD greatly by the way, its a good combination. (second degree black belt in TKD)
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  3. #3
    Meathead drudixon's Avatar
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    Originally Posted by chodan9 View Post
    I wouldn't see TKD classes as interfering with your chest development, I would moderate any other cardio accordingly though to match your goals.
    your strength training will augment your TKD greatly by the way, its a good combination. (second degree black belt in TKD)
    2nd degree! That's awesome. How long did it take you to get there? Do you do any contact sparring? I'd like to get into sparring when I get a few belts higher. I don't drive and the sparring is on Saturdays when my wife works, so I'm not sure if I'll ever get to do it, but I'm hopeful. Any exercises you think I'm missing?
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  4. #4
    Registered User erinlee01's Avatar
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    I've been running the 2-day split of Wendler's 5/3/1 for the past 5 weeks or so and have found it work out well with my TKD training. It's pretty close in line with what you are doing. When I first started, I was running a 3 day split and was constantly feeling beat up.

    Your workout looks a little shoulder heavy - you're hitting shoulders with the clean and jerk, military press, and indirectly through bench. That seems a lot to me (especially along with the punching).

    However, I've only been TKD training for 6 months, so I certainly will not proclaim to have all the answers! Good luck - I started because my kids were doing it and it's been great to have the whole family involved!
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  5. #5
    Molon Lifting taf1968's Avatar
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    I have been doing Kempo Jujitsu for 15+ years and I honestly haven't done anything special as far as revamping my weight training for it (or because of it). I just lift how I want to lift and train martial arts based on whatever we're doing that week. About the only thing that I may be more conscientious about is maybe switching days around if I know we're doing something particular in Kempo (like if I know we're doing some kicks (which is rare) for a class I'll move my leg day around in the week so I'm not quite as sore/tight for that. But otherwise I really don't adjust the weights.

    Sounds like you guys are having a ball . . . that's great. Enjoy! My kids trained with me for a little while but they kind of burned out on it so I am giving them a break. If they ever show an interest again, I'll get them back into it.
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  6. #6
    Meathead drudixon's Avatar
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    Originally Posted by erinlee01 View Post
    I've been running the 2-day split of Wendler's 5/3/1 for the past 5 weeks or so and have found it work out well with my TKD training. It's pretty close in line with what you are doing. When I first started, I was running a 3 day split and was constantly feeling beat up.

    Your workout looks a little shoulder heavy - you're hitting shoulders with the clean and jerk, military press, and indirectly through bench. That seems a lot to me (especially along with the punching).

    However, I've only been TKD training for 6 months, so I certainly will not proclaim to have all the answers! Good luck - I started because my kids were doing it and it's been great to have the whole family involved!
    Thanks for chiming in Erin. I'm definitely overloading shoulders to help with the blocking and punching. I'm not sure if it'll lead to overuse or not, but my military is pretty sucky, so I figured the extra focus should help. What belt are you up to? So far I find TKD totally addictive.
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  7. #7
    The show goes on chodan9's Avatar
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    Originally Posted by drudixon View Post
    2nd degree! That's awesome. How long did it take you to get there? Do you do any contact sparring? I'd like to get into sparring when I get a few belts higher. I don't drive and the sparring is on Saturdays when my wife works, so I'm not sure if I'll ever get to do it, but I'm hopeful. Any exercises you think I'm missing?
    took me 3.5 years to get to blackbelt ( I trained 5 days per week though) and another couple to get my next rank.
    I did quite a bit of sparring and competing.
    I got my nickname from back when I got my first blackbelt, my buddy found out that was called chodan in TKD so they started calling me that.
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  8. #8
    Registered User erinlee01's Avatar
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    Originally Posted by drudixon View Post
    Thanks for chiming in Erin. I'm definitely overloading shoulders to help with the blocking and punching. I'm not sure if it'll lead to overuse or not, but my military is pretty sucky, so I figured the extra focus should help. What belt are you up to? So far I find TKD totally addictive.
    Right now I am an orange belt. I test for my green next Thursday. We start sparring at the green belt level, so I need to up my cardio. Last week we did shoulder touch sparring and I was sucking wind.

    I definitely love it! My 7 year old started first (he's a green getting ready to test for his high green belt) last year. My 11 year old and I started along with my brother about 6 months after him. And now my husband started going. We do a family class at least once per week, which is fun. I wish I had started when I was younger.
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  9. #9
    Meathead drudixon's Avatar
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    Originally Posted by erinlee01 View Post
    Right now I am an orange belt. I test for my green next Thursday. We start sparring at the green belt level, so I need to up my cardio. Last week we did shoulder touch sparring and I was sucking wind.

    I definitely love it! My 7 year old started first (he's a green getting ready to test for his high green belt) last year. My 11 year old and I started along with my brother about 6 months after him. And now my husband started going. We do a family class at least once per week, which is fun. I wish I had started when I was younger.
    That's awesome. Good luck on your belt test! I should add, I have a 80 lb heavy bag in my basement next to the home gym, so I hit / kick that in between sets. It definitely helps the endurance (from what little time I've been doing it). That's cool your kids are doing it. My son just turned 6 and it's great to see him be active. He's so fun to watch. I love the little kicks and him doing his form. Let me know how your test goes!

    PS. Cho, you're still on spread
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  10. #10
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    Keep on going with pushups - not that you have a choice there, but you could always do more, and do variations (there are many). Main thing is, do lots of them, and do them fast. Well, the vast majority of the types, anyway. For "explosive power", as they say. Which, IIRC, translates as "more of the fast twitch stuff".

    But also, I'd think about squats, and maybe squat variations too. Of course, deadlifts are good no matter what you're doing, but you've probably heard that too many times around here. Squats though, are also pretty much a "core" lift, and a good deal of punching power actually comes from the core (hips, etc.) - maybe something to think about, is all.

    Otherwise, you're already doing some good things there, such as power cleans. A bit of running can't hurt. Nice!

    edit: I've done a few martial arts, and a bit of lifting (so far), so I'm not totally talking out of theory here. Oh, and I missed the fact you wanted to kick harder too. Put some leg exercises in there!
    Last edited by MichaelCJ; 11-29-2011 at 07:32 AM.
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  11. #11
    NAS Strongman bigtallox's Avatar
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    Originally Posted by drudixon View Post
    In the meanwhile, I'd like to continue adding a little quality mass
    That's going to be difficult while doing tae kwon do. I did tae kwon do for 16 years, I earned a 3rd degree black belt in 2008. Back then I thought I was a hardgainer. But I quit tae kwon do to focus on powerlifting and my muscle growth basically exploded.

    Good luck, tae kwon do is fun.
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  12. #12
    Meathead drudixon's Avatar
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    Originally Posted by MichaelCJ View Post
    Keep on going with pushups - not that you have a choice there, but you could always do more, and do variations (there are many). Main thing is, do lots of them, and do them fast. Well, the vast majority of the types, anyway. For "explosive power", as they say. Which, IIRC, translates as "more of the fast twitch stuff".

    But also, I'd think about squats, and maybe squat variations too. Of course, deadlifts are good no matter what you're doing, but you've probably heard that too many times around here. Squats though, are also pretty much a "core" lift, and a good deal of punching power actually comes from the core (hips, etc.) - maybe something to think about, is all.

    Otherwise, you're already doing some good things there, such as power cleans. A bit of running can't hurt. Nice!

    edit: I've done a few martial arts, and a bit of lifting (so far), so I'm not totally talking out of theory here. Oh, and I missed the fact you wanted to kick harder too. Put some leg exercises in there!
    Thanks for the advice. We do about 60 pushups each session. I do the first 20 as 3 finger, and the other two as claps, first wide, second narrow. For squats, our Do Jong has an indoor track, so we'll do straight aways (walk curve) of lunges, inch worms (really hate these), squat turn things, and other creative ways to obliterate the legs. I'd love to add squats back, but I've been holding off the past few weeks to give my legs a break. I figure my legs will eventually adapt to the bodyweight stuff enough for me to add squats back. I do miss them, especially since I finally got my form where it needs to be. Re: Deads, I'm not sure if doing them wouldn't be redundant with two days of cleans. Possibly I'll scratch the clean and jerk and change to deads. I finally figured out the trick on that recently too.

    Originally Posted by bigtallox View Post
    That's going to be difficult while doing tae kwon do. I did tae kwon do for 16 years, I earned a 3rd degree black belt in 2008. Back then I thought I was a hardgainer. But I quit tae kwon do to focus on powerlifting and my muscle growth basically exploded.

    Good luck, tae kwon do is fun.
    I was afraid somebody would say this. I'm not really giving myself much in the way of rest days and burning a lot of calories. I thought about upping to 3600 calories a day, but I really need to sit down and to the math on this. I was gaining weight lifting 3 days a week at 2800 a day before, so that's why I was using the same calorie load.

    BTW. You have any TKD vids? I'd love to see you fighting somebody. How the hell do they get past a 40" inseam?
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  13. #13
    NAS Strongman bigtallox's Avatar
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    Originally Posted by drudixon View Post
    BTW. You have any TKD vids? I'd love to see you fighting somebody. How the hell do they get past a 40" inseam?
    I'm sure I have some around. But I didn't really get into putting video online until after I started powerlifting. I'm pretty sure I have some video of me doing some forms. I remember thinking how skinny I looked in them. I'll have to find them.

    Just for the record, I have a 39" inseam, but I wear dress shirts with 40" sleeves. It was definitely an advantage in sparing.
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  14. #14
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    Didn't change my routine while I was training/working on my black belt (took me 5 years, but I had about 8 months total time of injury layoff in there), and I was training more or less like Chodan described.
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    Today, I want to better then I was yesterday. Tomorrow, I want to be better then I am today.
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