Taekwondo gym workouts

[Rabbitthekitten]

Hi, does anyone know where I can get some taekwondo gym workouts? Stuff I can do in the gym when there isn't a class on at my dojang that will help with lean muscle and flexibility. I do go to the gym but I usually have PT sessions but I'm not rich enough to have them more than I do.

 

[Kickboxer101]

Well why don't you ask your pt they'll have more knowledge about workouts

 

[WaterGal]

Does your gym have a punching bag or any mats? (Edit: Also, how about an agility ladder or a platform you can use to do pop-ups? The equipment you have available will inform what workouts you can do.)

 

[Rabbitthekitten]

Hmm, lots of cardio equipment, free weights and resistance machines. I'm a bit clueless when it comes to how to work out which is why I hired the PT. Does anyone know any good resources on the web?

 

[TrueJim]

Stretching:

Warmup Exercises:

Taekwondo Exercises

 

[KangTsai]

A) You don't need a trainer. At all.
B) Squats. Squatssquatssquatssquats.
C) Avoid the Smith machines at all costs
D) Screw box jumps. Do depth jumps instead.
E) Core is the most important

 

[Gwai Lo Dan]

Hi, does anyone know where I can get some taekwondo gym workouts? Stuff I can do in the gym when there isn't a class on at my dojang that will help with lean muscle and flexibility. I do go to the gym but I usually have PT sessions but I'm not rich enough to have them more than I do.

What is your body like now? What are your physical strenghts and weaknesses? If you are fat and flexible, the workout would be totally different that if you are thinner and stiff.

 

[KangTsai]

Actually, I'll go into more detail.

If your primary goal is using the gym to better your taekwondo-based athleticism, you are looking at pretty simple stuff.

First, let's think about what you want to get good at -

-upper body spinning
-Jumping
-leg speed
-Foot agility
-kick power
-punching power
-flexibility/joint mobility

First of all, you don't even need a gym to properly build these areas. They can all be trained purely with bodyweight exercises. However, since you too have the luxury of a gym membership, I'll suggest some great taekwondo exercises-

ROUND KICK POWER

-Heavy bag
-Sprints
-Hip flexor machines
-Cable hip flex
-Tuck jump
-Depth jump
-Calf jump
-Leg extension machine
-SQUATS
-Oblique exercises: I recommend cable woodchoppers highly

SIDE KICK/BACK KICK POWER

-Heavy bag
-SQUATS SQUATS SQUATS SQUATS
-MORE SQUATS
-Any glute machines
-Ab exercises

SPINNING KICK/HOOK KICK POWER

-Heavy bag
-Ab exercises
-Oblique exercises
-OBLIQUE exercises
-Oblique exercises

PUNCHING POWER

-Heavy bag
-Bench press
-Push up
-Dip
-Shoulder press
-OBLIQUE EXERCISES
-Possibly serratus exercises
-Flies
-Cable punch
-Dumbell punch

CHOP/BACKHAND POWER

-Rear felt fly
-W raise
-Chin up
-Row
-Lat pulldown

JUMPING

-NO BOX JUMPING

-Depth jump
-Vertical jump
-Lateral jump
-Long jump
-SQUATS
-Bench SQUATS
-Jump SQUATS
-Lateral raise
-Front raise
-Backflip
-Calf raise

FLEXIBILITY/JOINT MOBILITY

-Umm... Just stretch.


Just figure out what muscles you need strong, and work them. Purely for strength, the ideal way is to keep reps to 5-6 very difficult reps/heavy weights. For mass, just rep until the body part is completely exhausted.

 

[Rabbitthekitten]

Actually, I'll go into more detail.

If your primary goal is using the gym to better your taekwondo-based athleticism, you are looking at pretty simple stuff. etc.....

That is exactly what I was looking for!

 

[Rabbitthekitten]

What is your body like now? What are your physical strenghts and weaknesses? If you are fat and flexible, the workout would be totally different that if you are thinner and stiff.

I have a weird body. I have strong legs, upper body has a bit of strength but I like beer and pizza so I'm a little bit fat. I do exercise every day though. I'm not flexible at all. That's it I guess.

 

[Kong Soo Do]

A) You don't need a trainer. At all.
B) Squats. Squatssquatssquatssquats.
C) Avoid the Smith machines at all costs
D) Screw box jumps. Do depth jumps instead.
E) Core is the most important

^This!

 

[Gwai Lo Dan]

I have a weird body. I have strong legs, upper body has a bit of strength but I like beer and pizza so I'm a little bit fat. I do exercise every day though. I'm not flexible at all. That's it I guess.

I think then that the most important things to do are to get more flexible and less fat. Given that there is only a limited amount of time every day, I would probably do 100 pushups/100 situps (in sets, alternating between the two) for strength, 20-30 minutes of treadmill or other cardio to burn fat, and stretching. That actually is what I do, although I'll do some shoulders, back, biceps and leg weights every 5-6 days.

 

[TKDFromDMV_Student]

Actually, I'll go into more detail.

If your primary goal is using the gym to better your taekwondo-based athleticism, you are looking at pretty simple stuff.

First, let's think about what you want to get good at -

-upper body spinning
-Jumping
-leg speed
-Foot agility
-kick power
-punching power
-flexibility/joint mobility

First of all, you don't even need a gym to properly build these areas. They can all be trained purely with bodyweight exercises. However, since you too have the luxury of a gym membership, I'll suggest some great taekwondo exercises-

ROUND KICK POWER

-Heavy bag
-Sprints
-Hip flexor machines
-Cable hip flex
-Tuck jump
-Depth jump
-Calf jump
-Leg extension machine
-SQUATS
-Oblique exercises: I recommend cable woodchoppers highly

SIDE KICK/BACK KICK POWER

-Heavy bag
-SQUATS SQUATS SQUATS SQUATS
-MORE SQUATS
-Any glute machines
-Ab exercises

SPINNING KICK/HOOK KICK POWER

-Heavy bag
-Ab exercises
-Oblique exercises
-OBLIQUE exercises
-Oblique exercises

PUNCHING POWER

-Heavy bag
-Bench press
-Push up
-Dip
-Shoulder press
-OBLIQUE EXERCISES
-Possibly serratus exercises
-Flies
-Cable punch
-Dumbell punch

CHOP/BACKHAND POWER

-Rear felt fly
-W raise
-Chin up
-Row
-Lat pulldown

JUMPING

-NO BOX JUMPING

-Depth jump
-Vertical jump
-Lateral jump
-Long jump
-SQUATS
-Bench SQUATS
-Jump SQUATS
-Lateral raise
-Front raise
-Backflip
-Calf raise

FLEXIBILITY/JOINT MOBILITY

-Umm... Just stretch.


Just figure out what muscles you need strong, and work them. Purely for strength, the ideal way is to keep reps to 5-6 very difficult reps/heavy weights. For mass, just rep until the body part is completely exhausted.

I'm new and you just helped me.

 

[Earl Weiss]

Hi, does anyone know where I can get some taekwondo gym workouts? Stuff I can do in the gym when there isn't a class on at my dojang that will help with lean muscle and flexibility. I do go to the gym but I usually have PT sessions but I'm not rich enough to have them more than I do.

Ask your instructor. Your PT may be clueless. Flexibility would be my #1 recommendation for a beginner. Then just do what your instructor recommends.

 

[drop bear]

here is a fun one. Hop on one foot across the room. For every third hop do a tuck jump/hop.

 

[jose.legaspi13]

Go look up mma based strength and conditioning workouts

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