Running for tkd

nih · 09-02-2007, 08:18 AM

Hey,
I would appreciate advise on wich kind of running workout is better for combat tkd (WTF).
thanks

Ghost · 09-02-2007, 08:29 AM

same as any other martial art mate, mix it up, if you want good aero endurance 800 meter sprints (work up to that) works well.

something like 4 X 800. throw in a couple of short sprint days such as 8X100 meters and one long slow ( active recovery) session.

that would be reasonable, but work up to it, start 3 times a week. 1 of each and lower reps.

thats my advice anyway. there are other good ways too.
hope that helps and good luck with your training.

Tom Yum · 09-02-2007, 09:58 AM

Ghost's suggestion is a good one.

nih · 09-02-2007, 01:24 PM

thanks ghost

Ghost · 09-02-2007, 02:08 PM

Quote:

Originally Posted by nih

thanks ghost

no problem

Mike Brewer · 09-02-2007, 03:18 PM

Ghost has some good advice. Another workout I use for combat sports of all types (this is good for the legs, too) is as follows:

I usually do this on a track, so I have a basic 440 yard oval to judge my intervals. Interval running (and training in general) is crucial for combat athletes, because their sports are, technically speaking, anaerobic. There are rest periods, there are lulls in the action, and so the need for aerobic running is not as great as the need for interval training that builds cardiovascular fitness and strength together. Here's how I do it for beginners.

On a 440 track (1/4 mile), plan on two miles total - 8 laps.

Jog the first two laps as a warm up.
Sprint the straightaways on the third and fourth laps, while running backward on the curves.
Sprint the straightaways on the fifth lap, and carioca (side crossover step) on the curves.
Bounding skip (like skipping when you were a kid, only strive for really high, long strides with your knees coming up to your chest) on the straightaways, and spring the curves on the sixth lap.
Side step the straightaways, and sprint the curves on the seventh lap
Sprint the entire eighth lap to finish strong and build that "deep well" endurance you need at the end of the round/fight.

As you get better and more fit, you can change up the order, increase the laps, and add more plyometric turns and drills into the mix.

As a rule, anytime you change strides (going from sprint to sidestep, etc.), you should make the turn sharp and exact. This will increase your agility and mobility, allowing you to handle your weight better and maintain balance in ballistic changes of direction. When sprinting, try to "stretch out your stride" and take the longest possible steps you can, bringing your trail foot up as if to kick your own butt. On non-sprinting strides, do the opposite. Try to make as many footfalls happen as you can in the space allowed. Very fast steps combined with lots and lots of footfalls will make your footwork much, much better.

This is a very tough workout, so if you need to, take it in small bites. It works well, though, and I've seen amazing improvements in boxers, MMA guys, and Thai Boxers in just a few weeks. Let me know if this was useful.

Best of luck!

Mike Brewer · 09-02-2007, 03:22 PM

P.S.
Maxx would also be a good member to talk to about your workouts. He's a very, very accomplished TKD fighter and conditioning coach. He's also got a ton of experience in the JKD, Kali, and BJJ world, as well as with several traditional Japanese arts like Kyokushin. PM him if you'd like. I'm sure he'd be willing to share his insights.

dodgeduckdodge · 09-03-2007, 03:25 PM

Quote:

Originally Posted by nih

Hey,
I would appreciate advise on wich kind of running workout is better for combat tkd (WTF).
thanks

Find the side of a nice, steep hill and practice running up the hill. A lot of elite fighters run the hill.

Good luck and train safe

Alcohol

GranFire · 09-03-2007, 07:07 PM

Quote:

Originally Posted by dodgeduckdodge

Find the side of a nice, steep hill and practice running up the hill. A lot of elite fighters run the hill.

Good luck and train safe

Alcohol

LOL, not until you can run a while, recipe for bucked shins and all kinds of training setbacks!

Tom Yum · 09-04-2007, 02:40 PM

Mike, I was thinking about that workout the other day. Thanks!

dodgeduckdodge · 09-10-2007, 01:14 AM

Quote:

Originally Posted by GranFire

LOL, not until you can run a while, recipe for bucked shins and all kinds of training setbacks!

I guess the Olympic Team has it all wrong. Would you please come and train them?

Alcohol

Mike Brewer · 09-10-2007, 01:19 AM

I think that's what he meant by "not til you can run for a while."

If the Olympians couldn't "run for a while," I don't think they'd enjoy their current training even a little bit. But as it turns out, most of them are in much better shape than most of us walking around every day. Hard running on the hills takes some preliminary conditioning.

The routine I posted takes some preliminary conditioning, too, if you're being realistic about it.

GranFire · 09-10-2007, 02:28 AM

Quote:

Originally Posted by Mike Brewer

I think that's what he meant by "not til you can run for a while."

If the Olympians couldn't "run for a while," I don't think they'd enjoy their current training even a little bit. But as it turns out, most of them are in much better shape than most of us walking around every day. Hard running on the hills takes some preliminary conditioning.

The routine I posted takes some preliminary conditioning, too, if you're being realistic about it.

*Bows*

Thank you.

09-02-2007, 08:18 AM	#1 (permalink)
nih Registered User Join Date: Sep 2007 Posts: 2	Running for tkd Hey, I would appreciate advise on wich kind of running workout is better for combat tkd (WTF). thanks

09-02-2007, 09:58 AM	#3 (permalink)
Tom Yum Registered User Join Date: Mar 2003 Location: Here and there. Posts: 11,192	Ghost's suggestion is a good one. __________________ The more I learn, the more I realize how little I know. Slow is fast; fast is slow. Love it, leave it or fix it.

09-02-2007, 03:18 PM	#6 (permalink)
Mike Brewer Moderate Moderator Join Date: Jan 2004 Posts: 8,167	Ghost has some good advice. Another workout I use for combat sports of all types (this is good for the legs, too) is as follows: I usually do this on a track, so I have a basic 440 yard oval to judge my intervals. Interval running (and training in general) is crucial for combat athletes, because their sports are, technically speaking, anaerobic. There are rest periods, there are lulls in the action, and so the need for aerobic running is not as great as the need for interval training that builds cardiovascular fitness and strength together. Here's how I do it for beginners. On a 440 track (1/4 mile), plan on two miles total - 8 laps. Jog the first two laps as a warm up. Sprint the straightaways on the third and fourth laps, while running backward on the curves. Sprint the straightaways on the fifth lap, and carioca (side crossover step) on the curves. Bounding skip (like skipping when you were a kid, only strive for really high, long strides with your knees coming up to your chest) on the straightaways, and spring the curves on the sixth lap. Side step the straightaways, and sprint the curves on the seventh lap Sprint the entire eighth lap to finish strong and build that "deep well" endurance you need at the end of the round/fight. As you get better and more fit, you can change up the order, increase the laps, and add more plyometric turns and drills into the mix. As a rule, anytime you change strides (going from sprint to sidestep, etc.), you should make the turn sharp and exact. This will increase your agility and mobility, allowing you to handle your weight better and maintain balance in ballistic changes of direction. When sprinting, try to "stretch out your stride" and take the longest possible steps you can, bringing your trail foot up as if to kick your own butt. On non-sprinting strides, do the opposite. Try to make as many footfalls happen as you can in the space allowed. Very fast steps combined with lots and lots of footfalls will make your footwork much, much better. This is a very tough workout, so if you need to, take it in small bites. It works well, though, and I've seen amazing improvements in boxers, MMA guys, and Thai Boxers in just a few weeks. Let me know if this was useful. Best of luck!

09-04-2007, 02:40 PM	#10 (permalink)
Tom Yum Registered User Join Date: Mar 2003 Location: Here and there. Posts: 11,192	Mike, I was thinking about that workout the other day. Thanks! __________________ The more I learn, the more I realize how little I know. Slow is fast; fast is slow. Love it, leave it or fix it.

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09-02-2007, 01:24 PM	#4 (permalink)
nih Registered User Join Date: Sep 2007 Posts: 2	thanks ghost

09-02-2007, 03:22 PM	#7 (permalink)
Mike Brewer Moderate Moderator Join Date: Jan 2004 Posts: 8,167	P.S. Maxx would also be a good member to talk to about your workouts. He's a very, very accomplished TKD fighter and conditioning coach. He's also got a ton of experience in the JKD, Kali, and BJJ world, as well as with several traditional Japanese arts like Kyokushin. PM him if you'd like. I'm sure he'd be willing to share his insights.

09-10-2007, 01:19 AM	#12 (permalink)
Mike Brewer Moderate Moderator Join Date: Jan 2004 Posts: 8,167	I think that's what he meant by "not til you can run for a while." If the Olympians couldn't "run for a while," I don't think they'd enjoy their current training even a little bit. But as it turns out, most of them are in much better shape than most of us walking around every day. Hard running on the hills takes some preliminary conditioning. The routine I posted takes some preliminary conditioning, too, if you're being realistic about it.

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