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: 8/11/2007 Subject: Weight training and TKD
Question I am 26 y/o, 5'7", 145 lbs and just beginning to compete in tournaments. I just got my first green stripe today, so am still very much in the beginning stages of things. I really want to get more power in my kicks and was told to start weight training, but I also know that too much of that will kill my speed. How much should I do of what exercises to get more power without "bulking up"? Is swimming something that would be a good option as well? I'm in very good shape, but do not currently weight train, I mainly do body weight resistance type of exercises. Pushups, situps, squats, jogging, etc. Also, running, should I shoot for more than two miles, or would that cause more problems? Any advice you could pass along would be appreciated. Thanks.
Answer Angelique,
Speed and Power are something every martial artist is looking to increase.
Congratulations on your belt promotion!
Some of the exercises we have our junior belts perform are body weight exercises. If you are already able to squat with good form and there isn't much of a challenge, then you can start doing explosive squats. This is where you jump off the ground after squatting. Remember to land evenly on the balls of your feet. If you Google search this exercise you can find it. There is also a body weight exercise we use called a split squat. This is were you start in a lunge position, (one leg in front and one in back, both feet facing forward) jump in the air and switch your feet. If you add these to what you are already doing, it will add an additional challenge. Start with 1 to 2 sets of each exercise with 10 - 15 reps per set.
As for the running, we are fighters. Matches constantly go from anaerobic to aerobic. This means that long steady distance running isn't the best use of your time. Doing sprints at different distances and resting in between by walking or light jogging will be more effective for our sport.
Start with these suggestions and let me know your progress. I have another option for you. We do online personal training with people that like our system of training but live too far away to train in person. Online training will give you pictures, videos and descriptions of the exercise your trainer will have you perform. We can customize a program specific to you and your sport. If this is something you are interested in, please call us directly at 404.966.5425 or visit our website at www.trinitybody.com.
