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International Ch'ang-Hon Taekwon-Do Federation
HEALTH & WELLNESS
SIX WEEK TRAINING PROGRAM FOR
A TOURNAMENT
by Master Aaron Fruitstone, CSCS,
NSCA-CPT, ICTF 7th DAN
Wellness Committee Chairman
*The following program is available for review by students
preparing for competition in both Patterns and Sparring competition. The intention is to provide guidelines for
training, but may be followed with varying degrees of inclusion, dependent on the current physical condition of
the participating athlete. Information is included regarding strength training, power training, patterns and sparring
conditioning drills which may be used in preparation. The program is designed for athletes with a baseline of physical
fitness. If you are coming off of a significant layoff, this program is not intended for your use. For details
on exercises, please contact a strength and conditioning professional.
This program emphasizes periodization, or a deliberate increase in training intensity and volume specific to an
athletic event. Based on Hans Selye's General Adaptation Syndrome, periodization is widely accepted in the strength
and conditioning world as highly effective for athletes preparing for competition. Remember, nothing beats good
technique in the prevention of injuries, so take care when performing all exercises. Again, when in doubt, consult
a professional!
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WEEKS 1-2
Strength Training (3 nonconsecutive
days per week)
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| Explosive exercises: |
.. |
Power Cleans-2 sets, 10 reps, 60% of
1RM |
| Legs: |
.. |
45 Degree Leg Press: 2 sets, 10 reps,
60% of 1RM |
| Chest: |
.. |
Dumbell Bench Press: 2 sets, 10 reps,
60% of 1RM |
| Back: |
.. |
Pullups: 2 sets, Failure |
| Shoulders: |
.. |
Dumbell Side Laterals: 2 sets, 10 reps,
50% of 1RM |
| Biceps: |
.. |
Barbell Curls, 1 set, 10 reps, 60% of
1RM |
| Triceps |
.. |
Barbell Lying Extensions, 1 set, 10 reps,
60% of 1RM |
| .. |
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Power Training (2 nonconsecutive days per week,
not on Strength Days)
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| Tuck Jumps: |
.. |
1 set, 8 reps |
| Plyometric Pushups: |
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1 set, 8 reps |
| Box Jumps: |
.. |
1 set, 8 reps |
| .. |
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Patterns Training (2 nonconsecutive days/week)
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Movement Breakdown in mirror, pattern performed
2 times
Slow motion patterns, attention to proper use of sine wave and exactness, 1 time
Full power patterns, 5 times
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| .. |
| Sparring Training (3 nonconsecutive days/week) |
Target and Mitt work (2x 2 minute rounds)
Footwork Drills (1x 2 minute round)
Sparring (2x 2 minute rounds)
Bag work (3x 2 minute rounds) |
| .. |
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WEEKS 3-4
Strength Training (3 nonconsecutive
days per week)
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| Explosive exercises: |
.. |
Dumbell Snatch: 3 sets, 7 reps, 75% of 1RM |
| Legs: |
.. |
Barbell Squats: 3 sets, 6 reps, 75% of 1RM |
| Chest: |
.. |
Dumbell Incline Press: 3 sets, 6 reps, 75% of 1RM |
| Back: |
.. |
Barbell Bent Row: 3 sets, 6 reps, 75% of 1RM |
| Shoulders: |
.. |
Standing Barbell Press: 3 sets, 6 reps, 75% of 1 RM |
| Biceps: |
.. |
Barbell Curls: 2 sets, 8 reps, 75% of 1RM |
| Triceps |
.. |
Tricep Pushups: 2 sets, failure |
| .. |
| Power Training (2 nonconsecutive days/week, not
on Strength days) |
| Plyometric skips for height |
.. |
3 sets, 6 reps |
| Depth jumps |
.. |
3 sets, 6 reps |
Medicine Ball Drop/Catch
Pushups |
.. |
3 sets, 6 reps |
| .. |
| Patterns Training (2 nonconsecutive
days/week) |
Movement breakdown in mirror, 1 time
Full power patterns, 10 times |
| .. |
| Sparring Training (3 nonconsecutive days/week) |
Target and Mitt work (3-2 minute rounds)
Footwork Drills (2-2 minute rounds)
Sparring (3-3 minute rounds)
Bag work (2-3 minute rounds) |
| .. |
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WEEKS 5-6
Strength Training (2 nonconsecutive
days per week)
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| Explosive Exercises: |
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Power Cleans, 5 sets, 5 reps
Push Presses:, 4 sets, 5 reps
Barbell Deadlift, 3 sets, 5 reps |
| .. |
| Power Training (2 nonconsecutive days/week, not
on Strength days) |
| Depth Jumps |
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4 sets, 4 reps |
Medicine Ball Drop/Catch
Pushups |
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4 sets, 4 reps |
| Sprints |
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5 sets, 40 yards |
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| Patterns Training (2 nonconsecutive days/week) |
| Full Power patterns, 10 times |
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| Sparring Training: (2 nonconsecutive days/week) |
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Target and Mitt work (5-2 minute rounds)
Sparring (5-2 minute rounds)
Bag Work (5-3 minute rounds)
Reproduced with permission from Mr. Aaron Fruitstone.
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