{"id":6092,"date":"2010-05-31T06:56:31","date_gmt":"2010-05-31T06:56:31","guid":{"rendered":"http:\/\/tu11.fi.srv.hoste.fi\/taekwondo\/?p=6092"},"modified":"2016-05-31T09:54:41","modified_gmt":"2016-05-31T09:54:41","slug":"episode-4","status":"publish","type":"post","link":"http:\/\/tu11.fi\/taekwondo\/en\/2010\/05\/4-jakso\/","title":{"rendered":"4th episode"},"content":{"rendered":"

\"training<\/a><\/p>\n

Weekly division<\/strong><\/p>\n

\"TU11_practice<\/a><\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

Mon<\/strong><\/p>\n

Evening<\/em><\/p>\n

Couple exercises.<\/p>\n

10 min warm-up<\/p>\n

40 min sports part<\/p>\n

Prescribed pair exercises, 5-20 repetitions per movement. Given solutions. No solution choices.<\/p>\n

Rhythm 5-10 min work, 2-5 min recovery.<\/p>\n

10 min cooling.<\/p>\n

TUE<\/p>\n

Morning<\/em><\/p>\n

Jogging warm-up, possibly jumping.<\/p>\n

Juoksuvedot 5×30\u00a0\/\u00a05×50 \u00a0\/ 4×100 m k\u00e4velypalautukset<\/p>\n

Return 800 m jog<\/p>\n

OR<\/p>\n

20 min jumps<\/p>\n

30 min long end given first defense to Mitsui and free extension \/ given first opening to Mitsui and free extension.<\/p>\n

10 min jumps on black and stretching<\/p>\n

EVENING<\/em><\/p>\n

Sparring training 1.5 h. However, sufficiently long sets. Free and with given roles or tasks.<\/p>\n

Wed<\/p>\n

EVENING<\/em><\/p>\n

 <\/p>\n

Couple exercises.<\/p>\n

10 min warm-up<\/p>\n

40-60 min sport part<\/p>\n

Prescribed pair exercises, 5-20 repetitions per movement. Given or own solutions. Possible solutions.<\/p>\n

10 min Pohjenousut 2x3x20″\u00a0ja venyttely.<\/p>\n

THU<\/p>\n

Morning<\/em><\/p>\n

Playing field. Jumps and throws. Different sorts of. Let's learn the basics.<\/p>\n

Or<\/p>\n

10 min warm-up<\/p>\n

40 min long end, couple situations. Example A performs the given standard attack F from end X to end Y. From end Y to end XA continues the standard attack and B looks for a solution G. From end X to end A does F and B does G after which A makes a free continuation.<\/p>\n

Pohjenousut 2x3x20″\u00a0ja venyttely.<\/p>\n

EVENING<\/em><\/p>\n

Takam\u00e4ki or fitness circuit at the gym.<\/p>\n

 <\/p>\n

In pair exercises, the goal is not power, but the number of repetitions, good techniques and correct distances.<\/p>","protected":false},"excerpt":{"rendered":"

Viikkojako         Ma Ilta Pariharjoitteet. 10 min l\u00e4mmittely 40 min lajiosa M\u00e4\u00e4r\u00e4tyt pariharjoitteet, 5-20 toistoa per liike. Annetut ratkaisut. Ei ratkaisuvalintoja. Rytmitys 5-10 min ty\u00f6, 2-5 min palautus. 10 min j\u00e4\u00e4hdyttely. TI Aamu H\u00f6lkk\u00e4l\u00e4mmittely, mahdollisesti hyppelyit\u00e4. Juoksuvedot 5×30\u00a0\/\u00a05×50 \u00a0\/ 4×100 m k\u00e4velypalautukset Palautus 800 m h\u00f6lkk\u00e4 TAI 20 min hyppelyt 30 min…<\/p>","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"templates\/template-cover.php","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-6092","post","type-post","status-publish","format-standard","hentry","category-yleinen"],"yoast_head":"\n4. jakso - Taekwondourheilijat 2011 | Taekwondoa parhaassa seurassa | Helsinki | Espoo | Vantaa<\/title>\n<meta name=\"description\" content=\"TU11 tarjoaa innostavan ymp\u00e4rist\u00f6n harjoitella taekwondoa kaikenik\u00e4isille ja -tasoisille, aloittelijoista huippu-urheilijoihin. Valmennus on systemaattista ja valmentajat maamme parhaimmistoa. 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