AboutNathan J. Nowak Expertise We can answer any questions pertaining to Olympic Tae Kwon Do sparring. Questions about fitness and nutrition as relating to TKD training and preparation for tournaments and competition. Specific techniques and tactics while training, weight training and agility, mental toughness and visualization exercises and "day of" preparation.
Experience I have been in martial arts for over 23 years. I'm a master instructor (4th Dan) in TKD. I also have a black belt in karate. I've competed in Olympic TKD since '91.
As and athlete:(highlights) Winning a silver medal at Jr. Olympic nationals ('92), AATU National champion ('94), over 10 GA State Championship and GA Games medals. Won a bronze medal at the U.S. Open (2000). With drew from the Olympic Qualifier in 2004 from a torn ACL.
As a coach: (highlights) I've coached a women's TKD team since '99. With over 30 members spanning the eight year history of the team, we have 7 National Championship Gold medals, 2 Silver and 1 Bronze. The team medals at every state and regional tournament they attend. Several members have been undefeated for several years. Our training covers strength and endurance workouts, tactics and strategy, nutrition and supplementation, mental toughness and visualization, and maintaining weight while leading up to competition.
I've been a certified personal trainer since "98 and have worked in the fitness and nutrition arena since '94. The team has their own training center that they share with the gym that I own. Trinity Fitness in Atlanta, GA
Organizations USAT
AAU
USSSA
NSCA
Publications Atlanta Sports and Fitness Magazine, CBS46 News Atlanta, FOX's Good Day Atlanta, Atlanta Journal and Constitution and in newspapers across the United States.
Education/Credentials Personal Training Certificate (School of Fitness and Nutrition)
4th Dan Black Belt (Kukkiwon)
USAT Certified Level 2 Coach
AAU Certified Coach
Former USSSA Certified Coach
Member of NSCA
Awards and Honors Coach of 2001 AS&FM Athlete's of the Year "P.T.S. TKD Team"
First runner up 2001 AS&FM Fittest Male of the Year
Expert: Nathan J. Nowak Date: 11/27/2007 Subject: 2008 Jr Nationals prep
Question Hello, my name is Elise, I live in Canada and I am 15. I have been doing TKD for 3 1/2 years, and sparring in tournaments for 3 years this spring. I have been improving tremendously and my Master has suggested that I compete at the provincial tournament this year to try to get to nationals. I have only recently started fighting as a black belt with head contact. My question is, what sort of training could I do to improve my speed, flexibility and agility as well as endurance in the ring, when I am outside the dojang?
Answer Elise,
First, congratulations on beginning your sport TKD career. I think it's great that you've decided to compete and go to Nationals.
At 15 years old, your body is still growing. I wouldn't recommend attempting any heavy weight training, yet.
I would start with body weight exercises. For example, squats and lunges for lower body strength and push ups and pull ups for upper body. If you haven't been doing these exercises regularly up to this point, these will be a great addition for strength and power. 3 sets of 10 to 15 repetitions 3 – 4 times per week is a good start. After completing a month or two of these basic exercises, you can start leaving the ground (explosive squats or split squats). You can do an internet search to see what these exercises look like.
Flexibility will come from repetitive stretching and active stretching. Active stretching is where you are moving while stretching. An example of this would be swinging your leg up in front of you. (Front Stretch Kick) We don't put too much attention on stretching. We use many different active stretches to keep our athletes loose and flexible. We also have a yoga instructor that works with our athletes too.
Agility can come from footwork motions you use during TKD training. The repetition of your footwork will be a great start.
After you complete these give me an update and we can discuss further options and training methods.
