Weight Training for Taekwondo

alliex

Hi everyone,

I am not new to weight training, when I was 19-20 (4-5 years ago) I trained for powerlifting. I managed a 120kg squat, 135kg deadlift and 65kg bench press at a weight of 67kg. Then I met my now husband and habits slipped.
Also, around the same time, i became mentally unwell and spent the last 4 years in and out of hospital and gaining weight from the various medications I've been on.

About 3 years ago, I started training in Taekwondo. The classes involve calisthenics, kicking, sparring and technical work. The classes were the only exercise I did up until mid december last year, when I had to take a break due to mental health problems. I even managed to come 3rd in the TAGB british championships (blue belt heavy weight) in November last year.

Now, I have restarted classes. The are twice a week, on Tuesday and Friday. I would like some help with what I can do in the gym which in the long term will benefit my taekwondo training. I live near a community centre gym that has limited equipment (no squat rack, but smith machine...). I would like to do weight training 3x per week. I have all of these exercises in my head that I know how to do, I would like some guidance please.

My plan is to go to the gym while its quiet because I have low self confidence.

Thank you for your help, allie x

edit: I haven't done any weight training since I did powerlifting.

6spdeg

my friend has his own school and is huge into competition here in the states.

They do ALOT of deadlifts and primarily plyometrics..

turkish getups
burpees
fast skipping
squats

here's his challenge

Pilsung Challenge for June

100 Push Ups
100 Cleans
100 Turkish Get Ups
25 Horizontal Jumps

LilRedRooster

When I cross-trained for martial arts, I focused on trying to mix it up to benefit the aspects of martial arts, which includes both cardio (like plyometrics) and resistance with weights. I didn't just do one or the other; I always made an effort to get both in.

For instance, sparring is a very fast, quick-twitch muscle aspect of it. You aren't going to be benefited much by traditional power-lifting or weights, because you need to get your muscles trained to react faster and hold up under cardio stress, not necessarily push more. I did a lot of circuit training, like box jumps, tire drills, sprints, running up hills, suicides, etc., because it trained the muscles to move, and not just lift. The technical stuff, like forms, you could still do traditional lifting and incorporate squats, overhead lifts, lunges, etc., because those will help build up endurance and support. They also really help with those jumping kicks, because your muscles get used to the heavier resistance, and you jump higher.

Sometimes, haha. I never was much of a jumper. My muscles just don't do that jumping stuff well.

n3ver3nder

Find a better gym, and start lifting properly again. Avoid the Shirley machine, you'll likely just end up injured.

Your TKD training covers cardio, muscular endurance and calisthenics, so there's no point covering that in the gym. You'd be using two stones to kill one bird. What your TKD class can't train is strength.

Find a program that takes into account your compromised recovery from performing in a sport. 5/3/1 for MMA, 5/3/1 for football etc might be worth looking into.