Expert: Nathan J. Nowak - 5/22/2007

Question
QUESTION: Dear Mr Nowak,

How is it going? well shall i start with my background first? My name is Andre, I am 20, soon to be 21 years old, and been training for about 10 years now. Last time I compete was when i was 15, and i had 3 good year of vacuuming from taekwondo (because i moved plenty of times). Then starting 18 years old until now i just picked it up again and recently got my 1st degree black belt, and i can be assured that i haven't lost my skills just yet

Now i will go on with my question. I am planning on competing in CA open tkd tourney this October. That means i have 5 months to train. Training will be the biggest challenge i will face since i don't have a coach, nor sparring partner. The only source i have is a bag, my friend who is an itf instructor (we have different sparring style so we don't connect, and not to boast but i felt like i need someone better to spar with). I need an advice, anything on any good exercise that can get me shape up for the tournament. I used to train in a sparring team for 2-3 years, so i know the basic. However there is so much i can do, I need something new to help me reach the best result. thank you for your help

ANSWER: Hello Andre,

Congratulations on reaching your black belt!

I don't have information on your athletic history. If you'd like to provide me with more, I can give you more specifics on your situation. As for now this information is general.

Since you are five months out from your tournament, I would keep everything basic for now.
Running, weight training and plyometric drills in addition to TKD training.
-Running should be shorter distances at a fast pace. (because TKD matches go from aerobic to anaerobic, long distance running is ineffective)
-At this point build a base with the weight training. Use full body workouts 2-3 times per week. More dumbbells and functional equipment, rather than using "the machines."
-Plyometric drills are hard on the body! Do not perform more than once a week. This will give your body plenty of time to recover.

Split these up throughout the week so your body can get proper rest and recovery time. Although these are great additions to training to fight, TKD training will always come first!

Please feel free to let me know how your training is going.

Finish Strong!
Nathan


---------- FOLLOW-UP ----------

QUESTION: Thank you for your advice Mr. Nowak.

However, i'd like to get more specific answers, so here's a little more of my history.
been in about 5 tournaments. My training usually consisted of speed drills (pads, hugo practice),and endurance training. For the past 3 years, i've been also including weight training as part of my work out, though i've been only focussing on lower body work out(squat, dead lift, good morning).
My most effective kick would be spin back kick. I think that is my strongest kick when it comes to counter attack.
Now i only have a gym with workout equipments (machines, dumbells, treadmills, etc) and heavy bags, so if i can get more info about workouts using those equipments would be superb
more questions:
1) What is the most effective way to 'bounce' during sparring ? I think bouncing will give fighters some disadvantage due to them leaving the ground and therefore their opponents can read when they are vulnerable to be attacked. However, i've seen a lot of fighters do bounces during sparring sessions
2) How to stay relax and cover my intentions so my opponent would have a hard time reading my next move or so? i believe this involves more than just a speed
3) how to develop more power into my kicks? the only powerful kick I have now is my spin back. Though i have a good amount of speed on my kicks, i always have a hard time developing power on my other kicks, especially sidekick.

Thank you again for your help Mr Nowak!

Answer
Andre,

You're off to a great start. The speed drills that you described are what we use on a consistent bases.

As for the weight training, I would incorporate some upper body movements too. Stay away from machines. They have their purpose, but not for what we are trying to accomplish. You want exercises that simulate movements in TKD. Dumbbells, straight bars and resistant bands are good. Dumbbell rows, pull ups and shoulder press for the back and shoulder are great exercises. Push ups for the chest can be performed in many different ways. Obviously, for beginners, start with doing pushups on the floor. We move our athletes to doing push ups on stability balls, medicine balls and on uneven surfaces. (Many different ways) We also have our athletes do explosive pushups. This is where they leave the ground during the exercise. (Either the hands, feet or both leave the floor)

The next question you asked concerned bouncing. Yes, everyone is bouncing but not everyone can tell you why. Throughout Tae Kwon Do sparring history there a have been periods of bouncing and periods where competitors stay still. I’m here to tell you, I think bouncing and lots of extra motions are here to stay. We’ve gone from bouncing straight up and down to forward backward and side motions off the bounce. These different movements can conceal your intentions. If you add checking motions off the bounce you can keep your opponents off balance and always wondering what your intentions are.

FYI (for your information) side kicks aren’t used in Olympic TKD sparring. But, if power is what you are looking for then “power lifting movements must be incorporated into your weight training workouts. If you have a good strength base from previous weight training, then you could add one day per week of power lifting. There are many different ways to do this. One is the traditional techniques. For example, squats, cleans, jerks, and dead lifts from the floor. Others can be performed using kettle bells, dumbbells, medicine balls and other functional training equipment. There are many books on the subject. Do an internet search to find some. It may also be wise to hire a strength and conditioning specialist. I could help you locate one, if you tell me the city you live in. Another way to find a list is to go to the NSCA website. (National Strength and Conditioning Association) nsca-lift.org.

Let me know if you need any other assistance. Good Luck and Have Fun!

Finish Strong!
Nathan