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A simple and flexible punching program for a taekwondo enthusiast

This article presents a one-time pounding program for a taekwondo enthusiast, the purpose of which is to serve as an easy starting point for strength training with additional weights in our sport.

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

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.

You can download a training card that you can use to easily track your training, from here>> offers a 6-month contract for all enthusiasts and their family members for €20/month and for athletes training in competition teams for €15/month. Order your card at Enter the hobbyist's name in the additional information.

Basic series

The idea of the basic set is to serve as the body of the exercise. Its measure determines the nature of the exercise.

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.

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).

The rhythm

The rhythm is based on periods of 4 or 5 weeks or a calendar month. There are 4 of these episodes.

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. – 1 h. + stretching to the end, but this too can be adjusted by the number of support movements.

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.

The power of weeks

These rhythms are exemplary.

5 week rhythm

Week 1: Light, Week 2: Medium, Week 3 Hard, Week 4: Light, Week 5: Hard

4 week rhythm

Week 1: Light, Week 2: hard Week 3 light, Week 4: hard


The rhythm of episodes

The period is always one calendar month or 5 weeks

Episode 1: Basic Series 10

Episode 2: Basic Series 8

Episode 3: Basic Set 6

Episode 4: Basic Series 4



  1. Squat

Spins and exercises

Warming up for 10 min with a fillar or rowing machine

Persuasion and active movements

Squat 2 warm-up + 2-4 basic sets

Box jumps from flat feet 2-4 x 10

Rubber loops side kick + back kick 2-3 O + 2-3 V x 10 per leg.


Rubber links side kick

Rubber links kickback

  1. Parallel pull

Spins and exercises

Warming up for 10 min with a fillar or rowing machine

Persuasion and active movements

Parallel pull 2 warm-up + 2-4 basic sets

Double effort on the box, raising the knee with both legs 2-3 O – 2-3 V x 10

Rubber loops middle body movement 2-3 O + 2-3 V x 10


One foot jump

Rubber bands middle body movement

Rubber bands core movement - challenging

  1. Bench and deadlift

Spins and exercises

Warming up for 10 min with a fillar or rowing machine

Persuasion and active movements

Deadlift (with a cage) 2+2-4 basic sets

Bench 2 warm-up + 2-4 basic sets

Rubber loops beats 2-3 O + 2-3 V x 10


Rubber bands punch


Your schedules, other training and injuries may require modifying the week. If you only have time to do one workout a week, do no. 1. If two, then numbers 1&2. If a single workout is too long, drop rubber bands first and then boxes/deadlifts. So, at minimum, a week's training consists of warm-up, squats and stretches. Don't shorten your training stretches!

Various modifications of the basic set are also possible. As an example, strength endurance weighting, the returns are shortened (Polar region 3), but the weights are correspondingly lighter:

Episode 1: Basic Series 20

Episode 2: Basic Series 15

Episode 3: Basic Series 10

Episode 4: Basic Series 5


A 4-month set emphasizing explosive strength and speed. Weights are lightened, recoveries are extended (up to resting heart rate/5 min, Polar zone 5) and performances at maximum speed:


Episode 1: Basic Series 8

Episode 2: Basic Set 6

Episode 3: Basic Series 4

Episode 4: Basic Series 2


Notes on movements

  • Always do warm-up sets (first with a barbell and then with light weights) and try to listen to the condition of the day, if you feel that you are going with bolder weights.
  • The squat is done at a normal depth, although warm-up sets can be done deep. In the last period, you can increase weights and do half squats. In all squats, aim for maximum movement speed when coming up and control when coming down.
  • The parallel pull-up is preferably done as a normal performance rather than raw.
  • Flat foot for the box: Take hand movement with you. Do it either from a static position (squat with hands behind) or with lightening. Do individual performances and always step down from the box, don't jump down. Start the jump near the box and jump upwards, not forwards. Try to raise the center of gravity as much as possible.
  • When jumping with one leg, start with the easier version and use the knee lift and step only when the basic jump feels under control.


Additional weight training is not meant to reduce mobility, on the contrary. To get the most out of your workout, take enough time to finish stretching and warm up. After the warm-up, different pumping of the buttocks and dynamic swinging of the leg are in order. Finally, you should do reasonably long (+10 sec.) static stretches in sets of 3, taking care to shake well between bends. Due to the demands of the sport, you should focus on this carefully and go through the big muscles of the lower body. In addition, bending of the middle and upper body must be done every single time. Set aside at least 15 minutes for stretching. but I prefer a little more, always 30 min. until. Shorten the actual strength training rather than stretching.

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