For a black belt grading, you take on the unique challenge of having to perform at a high level over many hours or even days.
On a physical level, the endurance required to be able to sustain energy output over many hours is not dissimilar to that of an endurance athlete, with the addition of many periods of extreme explosive power and speed.
So we have a problem!
The energy systems and conditioning regime required to train for sustained energy for hours and hours is completely different from that required to train for explosive power and speed. This is the unique challenge and one that requires very specific and properly timed training.
Not many sports have this problem to such an extent. Most sporting events are over within an hour or two, or those that aren’t tend to require lower more steady levels of exertion. The black belt grading, however, demands high levels of power output over many hours or days.
With this in mind, training must begin early and the energy systems must be trained separately. Trying to train for everything 2 or 3 months before the grading will not maximise your results.
This e-book will step you through the process of preparation starting 6 months out with a program that will help you to meet the challenge.
Table of Contents
- What’s Required
- Training Plan Overview
Strength & Conditioning
- The Energy Systems
- The Three Systems
- Training the Energy Systems
- Threshold Training
- How to calculate your aerobic threshold
Training at Anaerobic Threshold
- Alactic Power Intervals
- Lactic Capacity Intervals
- Sprint Intervals
- Strength & Power Training
- Grease the Groove (Synaptic Facilitation)
Technical and Skill Development
- Sparring and Self Defence
- Taekwon-Do Theory
- Mental Strategies
- BLOCK 1 – 6 months out
- BLOCK 2 – 4 months out
- BLOCK 3 – 2 months out
- Sample of Training Block 1
- Sample of Training Block 2
- Sample of Training Block 3
- Weekly Training Schedule – Blank Template