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About Nathan 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
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You are here: Experts > Recreation/Outdoors > Martial Arts > Tae Kwon Do > training for Nationals/Olympics
Expert: Nathan J. Nowak
Date: 9/2/2008
Subject: training for Nationals/Olympics
Question
QUESTION: Hey, I've been in Tae Kwon Do for 10 years or so, currently a 2nd degree blackbelt, been to countless amounts of tournaments, and a few nationals, however I have been out for a few months due to my own reasons. I am going back very soon, and have been training at home on my own for the past 2 weeks. I was curious on what I can do to increase my stamina, I know that my speed is fine, and my flexibility will come back to me, I just need to work on my stamina so I can last longer with burst fighting within the rounds and not get tired so easily. Please help!
ANSWER: Jordan:
First, congratulations on recommitting to competition.
You didn't reveal your age, weight, and physical condition at the present moment. Without knowing specifics it's difficult to give an exact training program.
I would recommend starting with 10-15 minutes of a long steady distance. Running, jumping rope, etc. are good examples.
Once you have a conditioning base, I would start implementing sprints (intervals into your conditioning program. Since we compete in a sport that moves quickly from aerobic to anaerobic. Short, fast intervals will work well for conditioning for competition.
Intervals are done with a work phase and a rest phase. A (1 to 1) interval would be a period of all out effort followed by an equal period of active recovery.
Example, 30 second (all out effort) round on a heavy bag, followed by 30 second (active recovery) light jump rope, crunches, push ups, etc.
another example, 15 second sprint followed by 15 second light jog/walk.
Keep me posted.
Finish Strong!
Nathan
---------- FOLLOW-UP ----------
QUESTION: Sorry for the spam; but I also need to work on my speed next to my stamina. Since I have been out for a while, my speed has slacked a bit and needs to be picked up.
Answer
Jordan:
The speed will increase with the muscle development. The exercise I gave you (and the intervals from the first reply) will be a strong base for the additional speed work you'll add to your program after a couple weeks.
Send me your progress in a couple weeks and we can asses were to go from there.
Finish Strong!
Nathan
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