bushido_man96

My question would be how much of your class time are you willing to dedicate to this kind of training, to the detriment of actual TKD-focused training? And what does the training incorporate? And to that end, how much true "strength" gets developed from that training? In the end, the way I view it, is if it's worth the class time spent doing it for the actual benefit that results, or is there a better, more efficient alternative to actually building strength?

I'm not sure who said anything about looking like Arnold Schwarzenegger, nor about MAists doing an Olympic weight training program, but it wasn't mentioned here. I would also add that "going to the gym" is not synonymous with "strength training."

Bob! Your value is incalculably high! No one can put a cap on it! Not even you! Keep in mind that no journey is a straight, direct path to the destination; rather, it tends to be a winding road, often filled with detours and construction. At times, we are driving along and making good time; then there are times where we have to get out and walk. There are times where we can put the pedal to the metal on long straightaways, and then there are times where we come to mountains that throw us lots of twists, turns, and switchbacks. Sometimes it feels like we are going backwards, but keep in mind that we are still going! I think the hardest part of it all is to look back at what we had or what we were in our youth, in our prime, and it's important not to compare who we were then to who we are now. We grow, we learn, we change. But, we continue on. You, Bob, will continue on! Even if someone like me has to drag you!

Not only could it be brought up, it will be brought up.

Three different TKD schools/clubs, an Aikido dojo briefly, and a Defensive Tactics club.

Personally, I would not recommend doing so. I would recommend students that want to get stronger do so by seeking out a dedicated strength training program, and putting in the work on the side to get stronger. What you will be able to accomplish with dumbells and the minimal amount of time you'd be able to dedicate your classes to will not amount to much of an overall strength gain in the long run, and the time spent in class would be better spent dedicated to practicing TKD. I recently posted a thread in the Health, Training, and Fitness forum in regards to this approach: https://www.karateforums.com/the-two-factor-model-of-sports-and-ma-performance-vt52769.html As for conditioning, it would probably be most beneficial to work that into the drills in the TKD classes, using timed drills and the like along with sparring. Round-robin sparring is a great way to work in conditioning.[/url]

10/23/2019 Strength Training Warm-ups: 5 box jumps, 5 med ball throws, 5 med ball slams. Squats: 45x5, 135x5, 225x3, 275x1, 310x5, 310x5 (90% of Monday). Press: 45x5x2, 75x5, 95x3, 115x1, 140x5, 140x5, 140x5. Barbell Rows: 95x5, 115x5, 135x3, 155x8, 155x8, 155x8. Lat Pull-downs: 137.5x8, 137.5x8, 137.5x8. Stretch: kick stretches, quads, hams, glutes, back, shoulders, and stretching machine.

Even though you've had four heart attacks, you could probably still do it. But, it's a matter of wanting to, and your posts lead me to believe that you do not.

I found this article to be very insightful, and even though it's viewed through the lens of coaching, I think many of the thoughts are valuable to those of us who are instructors. https://startingstrength.com/article/a-matter-of-perspective I look forward to your thoughts!

As I had mentioned in my previous post, I'm looking at changing the programming approach for my squats now. The number of heavy sets across I can do now is limited, and have been running off one heavy set and two back-off sets. But now I'm at the point that I don't think I can run the heavy set up any more, and the linear progression has pretty well run it's course on the squat. Coupling that with the hope that my work schedule changes at the end of the month and I'll be back into TKD classes at minimum once a week, I'm moving to an intermediate programming for the squats. After mulling over some options, I'm going to give a Heavy/Light/Medium (HLM) approach a try. Looking over my log, the last weight I did for three sets across was 345, so I think I'm going to set the program up from that point, and try to move forward. I'm going to "ease" into this change, and hopefully, I can make it work. Monday will be my "heavy" day, and the goal is to get to where I can do 4 sets of 5 reps across. Wednesday will be a "light" day, working at 90% of Monday's weight at 2 sets of 5 reps, and Friday will be a "medium" day at 95% of Monday's weight for 2 sets of 5 reps. Once this is set in motion, the goal will be to add weight, probably 5 lbs, to work sets on the following Monday, and the light and medium days will get calculated off of the new heavy day weight. With the added stress to the legs being done in TKD class, the lighter sessions will be welcome. Fast-forward to.... 10/21/2019 Strength Training Warm-ups: 5 box jumps, 5 med ball throws, 5 med ball slams. Squats: 45x5, 135x5, 225x3, 275x1, 345x5. Bench Press: 45x5x2, 115x5, 135x3, 170x1, 205x5, 205x5, 205x5. Deadlifts: 135x5, 205x5, 225x3, 280x5, 280x5. Stretch: kick stretches, quads, shoulders, stretching machine. So, working into the new programming for the squat. That set of 345 was hard, and next week, I'm supposed to do 3 sets of 5. We'll see how that goes. If I need to recalibrate the weight I work with to start this off, I will.

And yet, still not as effective in building overall strength as squatting, pressing, and deadlifting. A lot of what you mention falls either into the category of what I would view as practice, or just as exercise, and not training. Exercise is done for how it makes you feel today; the "pump" or "burn" if you will. Training is a systematic approach in which current capacity is assessed and a plan is made to improve that capacity over a period of time. In weight training and in other matters, this is accomplished through programming. Knowing what was done yesterday effects how we program the next workout, and the workout after that, and the workouts down the road. Most of the people who go to the gym to "get a workout in" more often than not are only exercising, and not truly training. And that's ok, if that's what they want to do. Doing something is better than doing nothing.

Everything in life includes food, muscle, fat, and health. Not just lifting weights. In order to get the most out of your body when training, nutrition is important to consider. The right balance of protein, carbohydrates, and fats need to be eaten to build muscle and recover. Most people probably don't get enough protein and shame carbs and fat too much, especially if one is looking to build strength.

Olympic TKD had been using those kinds of vests in international competition; I'm not sure if they still are or not. However, there are still some issues with them. For example, if you strike someone in the arm hard enough, and their arm is braced against their chest protector, it could still register enough force to set off the sensors, scoring a point when it was actually blocked. Also, if you have a scoring that is adjusted for the level of technique, such as the use of spinning or jumping techniques, the sensors can't determine this; only that enough force has been delivered to trigger the sensor. So judges are still needed.

This is spot-on. There is no such thing as "hands being registered" in the U.S. However, if training has made one more capable of hurting others, then level of prosecution can change because of that. It really boils down to what kind of damage gets done vs the level of force necessary to stop an attack. Then there are the particulars of why the attack happened, and how you explain your actions and the reason behind them.So much goes into it; much more than I think most Martial Artists take the time to evaluate.

Happy Birthday, Bob!

10/18/2019 Strength Training Warm-ups: 5 box jumps, 5 med ball throws, 5 med ball slams. Squats: 45x5, 135x5, 225x3, 275x1, 300x1, 360x5, 325x5, 325x5. Press: 45x5x2, 75x5, 95x3, 115x1, 137.5x5, 137.5x5, 137.5x5. Deadlifts: 135x5, 205x3, 225x1, 300x3. Stretch: stretching machine only today. Now, I don't quite recall, but I may have blacked out in the hole of rep 5 of the first set of squats. I remember sitting back and going down, and I remember finishing and racking, but the bottom is...I'm not sure. It was frickin' heavy, and it's the heaviest I've ever lifted. For some reason, on these heavy sets, I keep getting a bit forward with the weight on the second rep, and I really have to grind it to keep from falling forward. Focusing on sitting back farther on the way down helped in the later reps. This weekend, I'm going to be looking into some programming options for the squat, as I think I've pretty well run out the novice progression with it.

The problem with the idea behind "functional training" is that there is a very set limit on the amount of progress one can make with it. Therefore, the amount of true strength that can be gained from it is limited. The big barbell movements allow us to train useful movement patters over a long range of motion, recruiting the most muscle mass possible. But does it mess with the technique of the punches? At what point does too much weight or resistance get added and ends up messing with the actual technical delivery of the punches? That's where the line between training and practice comes in. Better to build overall strength through barbell training, and develop skill in punching with practice. Barbell training is also one of the best ways to train very functional movements for everyday living. The deadlift is a very useful movement pattern, as in picking heavy things up off the ground. The squat is very useful, being able to stand up out of a chair (or get off the toilet) unassisted, especially in older ages. The press is extremely useful as a movement pattern, as picking up heavy objects and putting them on a shelf overhead is a common thing. The squat and the deadlift also build a strong back, which is something that most of the population could benefit from.

10/16/2019 Strength Training Warm-ups: 5 box jumps, 5 med ball throws, 5 med ball slams. Squats: 45x5, 135x5, 225x3, 275x1, 300x1, 355x5, 320x5, 320x5. Bench Press: 45x5x2, 115x5, 135x5, 165x1, 202.5x5, 202.5x5, 202.5x5. Barbell Rows: 95x5, 115x5, 152.5x8, 152.5x8, 152.5x8. Lat Pull-downs: 135x8, 135x8, 135x8. Stretch: kick stretches, back/hams, quads, and shoulders. First set of squats was a crusher again.

Here's the simplest way I can put the point of it: if you want to get strong, strength training is the way to do it, no matter what physical activity you do. The best way to get better at your sport or activity is to practice it. The problem comes from the advent of what has been called "functional training." For example, if I thought that I should get "TKD strong" by doing "TKD movements" using bands or by holding weights in my hands while doing them. Instead, if I aim to get strong, I need to do so by getting generally strong, by using a weight program. To get good at TKD, I need to practice TKD. The strength that I gain through the process of weight training will translate into my TKD practice.

Being a healthy person does make living life easier, that's for sure. Being aware of what helps to stay healthy and what to avoid are very important aspects of living a long and healthy, active life.

Congrats to you, pers! And it's been great to see you back!

I really don't see it as that technical at all. The focus is on how strength is a general physical adaptation acquired through training properly, and that skill required for various sports and athletic performances is acquired through the practice of those sports.

10/14/2019 Strength Training Warm-ups: 5 box jumps, 5 med ball throws, 5 med ball slams. Squats: 45x5, 135x5, 225x3, 275x1, 300x1, 350x5, 315x5, 315x5. Press: 45x5x2, 75x5, 95x3, 115x1, 135x5, 135x5, 135x5. Deadlifts: 135x5, 205x5, 225x3, 275x5, 275x5. Stretch: kick stretches, quads, back/hams, shoulders, and sat in the stretching machine. The first set of squats was a crusher. I'm moving to one heavy set followed by two back-off sets. Also upping the volume on the deadlifts, and focusing on keeping my lower back locked in place.

10/11/2019 Strength Training Warm-ups: 5 box jumps, 5 med ball throws, 5 med ball slams. Squats: 45x5, 135x5, 225x3, 275x1, 345x5, 345x5, 345x5. Bench Press: 45x5x2, 115x5, 135x3, 165x1, 200x5, 200x5, 200x5. Deadlifts: 135x5, 205x5, 225x3, 275x3, 275x3. Stretch: kicks stretches, quads, shoulder dislocations, and the stretching machine. So, today was a mixed bag. The squat session was a grind. Finished all the sets, but man, they were tough. Bench press felt heavy, but felt good, and my bar speed was decent. I miss-grooved the last rep of set 3, which felt weird, and I'm not sure what I did to upset the rep, but I was able to drive it up, so no misses. With deadlift, I backed it off and put the belt on, a notch looser, to try to get more used to how it feels pulling heavy with the belt on. I was able to keep my back locked in, but to be honest, my back was fried from the squats, and has been feeling fatigued all week. It may be time to adjust the programming on the squats. I'm so thrilled I've been able to drive the weight up on this exercise; these are PR weights each week; I've never squatted that much until now. Bench seems to be coming along so slowly, but it is coming along. I think starting next week I'm going to be cutting the jumps to 1.5 lbs per, and see how long I can keep driving with the novice linear progression.

I've talked a little bit about the idea behind the two factor model approach to sports, and have toyed around with the idea of writing an article about it. Instead, I'd rather share the article from the source, who has done an extremely good job of laying out the particulars. Enjoy, and let the discussion begin: The Two Factor Model of Sports Performance