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Created October 29, 2024 21:26
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TaekwondoGPT program
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tkdgpt4.md

Updated Training Program with Weights as Percentages of 1RM

Note: The weights for strength exercises are specified as percentages of your one-repetition maximum (1RM) for each lift. If you haven't recently tested your 1RM, consider using a safe estimation method or consult a fitness professional to determine appropriate weight levels. Always prioritize proper form over lifting heavier weights.

Weekly Schedule:

  • Monday: Taekwondo Practice
  • Tuesday: Strength & Conditioning Workout
  • Wednesday: Taekwondo Practice
  • Thursday: Rest or Active Recovery
  • Friday: Taekwondo Practice
  • Saturday: Plyometrics & Flexibility Training
  • Sunday: Rest or Active Recovery

Detailed Training Plan

Tuesday: Strength & Conditioning Workout

Warm-Up (15 minutes):

  1. Dynamic Stretching:
    • Leg Swings (Front-to-Back and Side-to-Side): 2 sets of 15 reps each leg
    • Arm Circles: 2 sets of 15 reps each direction
  2. Light Cardiovascular Activity:
    • Jump Rope or Light Jogging: 5 minutes
  3. Activation Exercises:
    • Glute Bridges: 2 sets of 15 reps
    • Bodyweight Squats: 2 sets of 15 reps

Strength Training:

  1. Back Squats:

    • Sets: 4
    • Reps: 6
    • Weight: 75% of your 1RM
    • Rest: 2 minutes between sets
    • Notes: Focus on full range of motion; control the descent and explode upwards.

  2. Romanian Deadlifts:

    • Sets: 3
    • Reps: 8
    • Weight: 70% of your 1RM
    • Rest: 1.5 minutes between sets
    • Notes: Keep back straight; hinge at the hips.

  3. Lunges (Forward or Reverse):

    • Sets: 3
    • Reps: 10 each leg
    • Weight: 50% of your estimated 1RM for lunges
    • Rest: 1.5 minutes between sets
    • Notes: Maintain knee alignment over ankle.

  4. Bulgarian Split Squats:

    • Sets: 3
    • Reps: 8 each leg
    • Weight: 50% of your estimated 1RM for split squats
    • Rest: 1.5 minutes between sets
    • Notes: Enhance unilateral leg strength and stability.

  5. Core Strength:

    • Planks:
      • Sets: 3
      • Duration: Hold for 60 seconds
      • Rest: 1 minute between sets
    • Russian Twists with Medicine Ball:
      • Sets: 3
      • Reps: 20 reps
      • Rest: 1 minute between sets

Knee Stability Exercises:

  1. Single-Leg Balance on Bosu Ball:

    • Sets: 3
    • Duration: 60 seconds each leg
    • Rest: 1 minute between sets
    • Notes: Add small movements or catch a ball to increase difficulty.

  2. Resistance Band Lateral Walks:

    • Sets: 3
    • Reps: 15 steps each direction
    • Rest: 1 minute between sets

  3. Hamstring Curls with Swiss Ball:

    • Sets: 3
    • Reps: 12
    • Rest: 1 minute between sets

Cooldown (10 minutes):

  1. Static Stretching:

    • Hamstring Stretch: Hold for 30 seconds each leg
    • Quadriceps Stretch: Hold for 30 seconds each leg
    • Calf Stretch: Hold for 30 seconds each leg

  2. Foam Rolling:

    • Quads, Hamstrings, Calves: 1 minute each

Saturday: Plyometrics & Flexibility Training

Warm-Up (15 minutes):

  1. Dynamic Stretching:

    • High Knees: 2 sets of 20 meters
    • Butt Kicks: 2 sets of 20 meters
    • Hip Circles: 2 sets of 15 reps each direction

  2. Light Cardiovascular Activity:

    • Jump Rope or Light Jogging: 5 minutes

Plyometric Exercises:

  1. Box Jumps:

    • Sets: 4
    • Reps: 6
    • Rest: 2 minutes between sets
    • Notes: Use a box height that challenges you but allows for safe landing.

  2. Lateral Bounds (Skater Jumps):

    • Sets: 3
    • Reps: 10 each side
    • Rest: 1.5 minutes between sets

  3. Tuck Jumps:

    • Sets: 3
    • Reps: 8
    • Rest: 1.5 minutes between sets

  4. Depth Jumps:

    • Sets: 3
    • Reps: 6
    • Rest: 2 minutes between sets
    • Notes: Step off a box (not jump), then explode upwards upon landing.

Agility and Leg Control Drills:

  1. Agility Ladder Drills:

    • Sets: 3
    • Patterns: 5 different footwork patterns
    • Rest: 1 minute between sets

  2. Cone Drills:

    • Shuttle Runs, Figure 8s
    • Sets: 3
    • Duration: 5 minutes each drill
    • Rest: 1 minute between sets

  3. Controlled Kicking Drills:

    • Slow-Motion Kicks with Light Ankle Weights (1-2 lbs):
      • Sets: 3
      • Reps: 10 each kick type per leg
      • Rest: 1 minute between sets
    • Notes: Focus on balance and control throughout the movement.

Flexibility Training:

  1. Dynamic Kicking Stretches:

    • Front Kicks, Side Kicks, Roundhouse Kicks at Slow Speed:
      • Sets: 2
      • Reps: 10 each leg

  2. PNF Stretching (With a Partner or Using a Strap):

    • Target Muscles: Hamstrings, Hip Flexors, Adductors
    • Sets: 3
    • Technique: Contract for 10 seconds, stretch for 30 seconds
    • Rest: 1 minute between stretches

  3. Yoga Flow for Flexibility:

    • Duration: 15 minutes
    • Poses: Warrior I & II, Triangle Pose, Pigeon Pose

Cooldown (10 minutes):

  1. Static Stretching:

    • Focus: Muscles used during the workout
    • Hold: Each stretch for 30-45 seconds

  2. Breathing Exercises:

    • Deep Diaphragmatic Breathing: 5 minutes

Thursday and Sunday: Rest or Active Recovery

  • Options for Active Recovery:
    • Light Cycling or Swimming: 30 minutes
    • Walking: 30-45 minutes
    • Gentle Yoga or Stretching Session: 20-30 minutes

Additional Guidelines

Estimating Your 1RM:

  • Safety First: If you are inexperienced with 1RM testing, consider using a submaximal testing method or consult a fitness professional.
  • Estimation Formula: You can estimate your 1RM using the following formula:
    • 1RM = (Weight Lifted × Reps × 0.0333) + Weight Lifted
    • Example: If you can squat 100 kg for 6 reps:
      • 1RM ≈ (100 kg × 6 × 0.0333) + 100 kg ≈ 120 kg

Nutrition:

  • Hydration: Aim for at least 2-3 liters of water per day.
  • Protein Intake: Approximately 1.2-1.6 grams of protein per kilogram of body weight to support muscle recovery.
  • Balanced Diet: Include a mix of carbohydrates, proteins, and healthy fats. Incorporate plenty of fruits and vegetables for essential vitamins and minerals.

Sleep:

  • Quality Sleep: Aim for 7-9 hours of uninterrupted sleep each night to facilitate recovery and optimal performance.

Injury Prevention and Knee Care:

  • Proper Warm-Up and Cooldown: Essential for preparing your muscles and joints and reducing the risk of injury.
  • Knee Support: Consider using knee sleeves or braces during high-impact activities if recommended by a healthcare professional.
  • Listen to Your Body: If you experience any pain or discomfort, especially in your knees, stop the exercise immediately and assess the situation.

Progression:

  • Strength Exercises: Gradually increase the weight by 2.5-5% when you can comfortably complete all sets and reps with proper form.
  • Plyometrics: Start with lower intensity and gradually increase as your technique and control improve.
  • Flexibility: Consistency is key. Aim to incorporate flexibility exercises in all training sessions.

Monitoring:

  • Training Journal: Keep a detailed log of your workouts, including weights used, reps completed, and notes on how you felt during each session.
  • Regular Assessments: Reassess your fitness levels every 4-6 weeks and adjust your program accordingly.

Safety Disclaimer

Before starting this or any other exercise program, please consult with a healthcare provider or a certified fitness professional, especially given your history of knee injuries. They can provide personalized advice and ensure that the exercises are appropriate and safe for your specific condition.

By integrating the specified percentages of your 1RM into your training program, you'll be able to tailor the intensity of your workouts more precisely, optimizing strength gains while minimizing the risk of injury. Remember to prioritize proper form over heavier weights and make adjustments as needed based on your body's responses.

Stay consistent, and best of luck on your journey to becoming a formidable Taekwondo athlete in the Olympic sparring style!

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