What is the best workout for Taekwondo?

For Taekwondo, a well-rounded workout should include a mix of cardio, strength training, and flexibility exercises. Monday's workout focuses on cardio and lower body strength, with exercises like squats, deadlifts, and lunges. Tuesday's workout targets upper body strength and core, with exercises like bench press, bent-over rows, and plank variations. Wednesday and Saturday's workouts emphasize skill work and flexibility, with kicking drills, shadow sparring, and pad work, as well as static stretching and PNF stretching. Thursday's workout combines cardio and plyometrics, with distance running, box jumps, and broad jumps. Friday's workout is a full-body strength training day, with exercises like clean and press, front squats, and deadlifts. It's essential to maintain proper hydration, listen to your body, and track your progress to get the best results from your workouts. Consistency and rest are also crucial for allowing your body to recover and adapt to the demands of Taekwondo training. A balanced diet and sufficient rest will help support your performance and recovery throughout the training process.

For improved endurance, you should read our section on Taekwondo stamina. For stronger & faster Taekwondo kicks, you need to work on areas such as your quads, hamstrings & calves. Here are number of exercises that can improve your kicking power. Calf Raises – After I tore my calf muscle, I have been religiously using calf raises in order to strengthen my calf muscles for Taekwondo. Hamstring Exercises – Given that people suffer numerous hamstring injuries in Taekwondo, I have also created a hamstring exercise page with numerous hamstring strengthening exercises. Lateral Jumps – Lateral jumps are also a great conditioning exercise. Leg Extension Exercises Leg Press Lunge – The lunge exercise helps your leg strength and flexibility. Plyometrics – Plyometrics provides advanced training for explosive Taekwondo kicking power. Squat Thrusts – Squat thrusts help to build explosive leg power as well as working on other areas of your body. Squats Without Weights Step Ups Other Basic Exercises Barbell Squat Barbell Step-Up Barbell Lunges Calf Press Deep Knee Jumps – Be careful with your knees. Don’t bend too much if you have knee problems. Horse Stance – Just widen your legs, bend your knees and HOLD IT. This stance will work on endurance and leg power. FYI – This is a common stance in Taekwondo. Knee Extensions with Ankle Weights Leg Lifts – A single leg lift is safer than a double leg left. Double leg lifts can put excessive strain on your back. Single Leg Squat For more explosive punches or Taekwondo kicks, you need to work on your torque or twisting power in order to have more powerful “wind-ups”. You will need to exercise areas such as your stomach, lateral obliques and lower back. Here are a number of useful Taekwondo “core” exercises. Also you will need to perform a variety of these exercises because you need to work all of your core muscles. Bicycle Crunches – Bicycle crunches are one of the very best core exercises for fast improvement to your core strength. Crunches – This page provides instructions for traditional crunches. Reverse Crunches Leg Raises Plank Exercises – Plank exercises are one of my favorite Taekwondo strength training exercises! For a more advanced plank exercise, you can try to lift an arm and an opposite leg when you are in the plank position. The “instability” of this advanced plank makes the exercise even more effective. Russian Twists Side Plank Exercises Sit-Ups – Yes, the standard sit-up that you learned in school is a solid core exercise. However, be careful and do not pull on your neck when doing this exercise. A safer method is to cross your arms on your chest versus holding the back of your head. Also keep your knees bent. Superman Exercises Other Basic Exercises Incline Sit-Ups – Incline sit-ups are a more intense form of sit-ups. Buy an incline board and use gravity & your body weight in order to create a more challenging core exercise. Bicycle Exercise Bird Dog Captain’s Chair Crossover Crunch Crunch with Heel Push Exercise Ball Crunch Long Arm Crunch Oblique Crunch Plank Exercises Segmental Rotation Vertical Leg Crunch Woodchops For more powerful Taekwondo punches & blocks, you need to strengthen areas such as your triceps, biceps, forearms, shoulders and back. Pull-Ups – Buy a pull-up bar & place it in a door frame and do this exercise at home. This is an excellent Taekwondo strength exercise. Push-Ups – There are a wide variety of different push-ups that you can use for Taekwondo strength training. Other Basic Exercises Bench Press Bicep Curls Lat Pulldown – Needs an exercise machine. Triceps Extensions Triceps Kickbacks Bent-Over Row with Dumbbells Dumbbell Flys Chest Dips