{"id":13366,"date":"2020-10-29T11:58:43","date_gmt":"2020-10-29T11:58:43","guid":{"rendered":"https:\/\/tu11.fi\/taekwondo\/?p=13366"},"modified":"2020-11-02T11:40:22","modified_gmt":"2020-11-02T11:40:22","slug":"a-simple-and-flexible-punching-program-for-a-taekwondo-enthusiast","status":"publish","type":"post","link":"http:\/\/tu11.fi\/taekwondo\/en\/2020\/10\/taekwondoharrastajan-yksinkertainen-ja-joustava-punttiohjelma\/","title":{"rendered":"A simple and flexible punching program for a taekwondo enthusiast"},"content":{"rendered":"

Before implementing the program, learn the following movements: squat (deep, normal, half squat), parallel pull, deadlift (with a cage) and bench press.<\/p>\n

The training program is supposed to adapt to your sport training and other schedule. Its idea is to be easily flexible according to different needs.<\/p>\n

You can download a training card that you can use to easily track your training, from here>><\/a><\/p>\n

Punttisali.com offers a 6-month contract for all enthusiasts and their family members for \u20ac20\/month and for athletes training in competition teams for \u20ac15\/month. Order your card at www.punttisali.com<\/a>. Enter the hobbyist's name in the additional information.<\/p>\n

Basic series<\/h3>\n

The idea of the basic set is to serve as the body of the exercise. Its measure determines the nature of the exercise.<\/p>\n

Basic sets are done 2-6 times per exercise. The first 2 are done as a warm-up and the next 2-4 with target weights. The last set can be shortened if the technique does not hold together or the performance freezes. If this does not happen, the weights should be increased. The target weights are therefore determined according to the size of the basic set and your own performance.<\/p>\n

The returns are made so that they are at least 3 minutes between sets. They can be longer, so that the heart rate recovers (Polar area 2).<\/p>\n

The rhythm<\/h3>\n

The rhythm is based on periods of 4 or 5 weeks or a calendar month. There are 4 of these episodes.<\/p>\n

Each episode has its own so-called basic set that specifies the number of repetitions. The power is adjusted by changing the number of basic sets. The exercise lasts approx. 45 min. \u2013 1 h. + stretching to the end, but this too can be adjusted by the number of support movements.<\/p>\n

The main movement is done in 2+2-4 basic sets, depending on the desired power of the exercise. The power is adjusted weekly always in the same rhythm or according to other training. An experienced trainee uses his own knowledge in power regulation.<\/p>\n

The power of weeks<\/h3>\n

These rhythms are exemplary.<\/p>\n

5 week rhythm<\/p>\n

Week 1: Light, Week 2: Medium, Week 3 Hard, Week 4: Light, Week 5: Hard<\/p>\n

4 week rhythm<\/p>\n

Week 1: Light, Week 2: hard Week 3 light, Week 4: hard<\/p>\n

\u00a0<\/p>\n

The rhythm of episodes<\/h3>\n

The period is always one calendar month or 5 weeks<\/p>\n

Episode 1: Basic Series 10<\/p>\n

Episode 2: Basic Series 8<\/p>\n

Episode 3: Basic Set 6<\/p>\n

Episode 4: Basic Series 4<\/p>\n

\u00a0<\/p>\n

Days<\/h2>\n
    \n
  1. \n

    Squat<\/h4>\n<\/li>\n<\/ol>\n

    Spins and exercises<\/p>\n

    Warming up for 10 min with a fillar or rowing machine<\/p>\n

    Persuasion and active movements<\/p>\n

    Squat 2 warm-up + 2-4 basic sets<\/p>\n

    Box jumps from flat feet 2-4 x 10<\/p>\n

    Rubber loops side kick + back kick 2-3 O + 2-3 V x 10 per leg.<\/p>\n

    Stretching<\/p>\n