Author: Sampo Pajulampi

The other day, I was talking to a few coaches I know, and a medalist from the 2003 World Championships came up. The athlete I was referring to didn't ring any bells and the explanation was ready. It was old taekwondo, without the electric armor and new tactics. The conversation continued to bother me.

Old

What was the "old" taekwondo like? It is very difficult to define, because at the same time you should indicate a clear time point for when the new one started. The taekwondo of the 1980s differed from the taekwondo of the 1990s, the taekwondo of the 1990s differed from the taekwondo of the 21st century, the taekwondo of the 21st century differed from the taekwondo of the 2010s, and the taekwondo of the 2020s will differ from the taekwondo of the 2010s and especially from the 1970s.

Taekwondo as a sport is defined by change. Most of it is the evolution of techniques, tactics and athletes, which international sports federations have tried to guide by changing the rules. Pressures from outside the sport have also affected taekwondo. The pace of development has accelerated in 2010 with the transition to electronic scoring introduced on both sides of the fold, which can be seen in the number of rule changes.

-70s 2 pcs

-80s 4 pcs

-90s 3 pcs

-00s 4 pcs

- 10th chapter 13 pcs

However, it's worth noting that even before, the longest period without rule changes was only about 5 years (1977-1982). When the World Championships are held every 2 years, only a few consecutive races have been held with exactly the same rules as the previous races.

The skyrocketing of the athletic level began at the beginning of the millennium, when taekwondo became an official Olympic sport. The number of competitors and the investment of different countries have grown significantly and there is no end in sight to the development. The earlier age of starting the sport, competing already as a child, and choosing the sport at an early age certainly have an effect.

The general development of sports and coaching is reflected in taekwondo and athletes. The top players in the world are full-time professionals, supported by a strong multidisciplinary team of experts and they train in excellent conditions. General sports coaching and sports coaching, as well as the skills of those doing coaching work, have also developed significantly. The understanding of sport, sports coaching and their relationship has taken giant leaps around the world.

Change is therefore the defining factor of the species. Without the readiness and ability to change, an athlete's career in the sport will be very short.

But compare yourself:

MEN -76 kg OLYMPIC SEMI-FINALS 1988 (event)

https://www.youtube.com/watch?v=fbGBICLxRfw

Here's a good 6-hour summary of the games, if you're really interested: https://www.youtube.com/watch?v=vIf8_ylp9tQ

Charts: https://en.wikipedia.org/wiki/Taekwondo_at_the_1988_Summer_Olympics

Men -80 kg at the 2000 Olympics

https://youtube.com/playlist?list=PL285EBD289B6127FA

Women -67 kg and men -80 kg at the 2016 Olympic Games

https://www.olympicchannel.com/en/video/detail/taekwondo-w-67kg-m-80-kg-repechages-finals-rio-2016-replays/

New

So what have you come to? WT has announced goals for a more showy match, where a lot happens and the referees' role is smaller. We have gone in this direction.

With electric armor, the hit force requirements have been eased. However, strength is a key training characteristic in the sport, especially due to the development of speed. Thinking about the requirements for power properties through slightly reduced hit forces is a clear error of thought. The number of performances has increased and speed endurance properties are increasingly required. Speed is still a key physical attribute.

In terms of skill, the requirements are higher, mainly because the hits must be more accurate than before, because the hit is not registered if the sensor does not touch the point area. In addition, armors require a certain type of hit (hit angle, direction, etc...). The extra points for techniques performed through the back have also increased the importance of the skill, although perhaps not as much as the rule junkies would have hoped.

New rules and scoring devices have enabled new techniques, and the emphasis between techniques has changed. In addition, new techniques and tactics have required solutions from the opponents, in which case new operating models have been created and thus the development of the sport has been moved forward. 

The importance of mobility is also greater than before, e.g. because a main hit gives you three points instead of the previous one. In addition, with the advanced skill level of the athletes, the more difficult techniques used require more mobility. The increased importance of main points is also reflected in skillful requirements, because making main hits also requires a considerable amount of skill characteristics.

Especially for large-sized matches, the business space has decreased significantly. However, the role of the movement is still central, although the movement is more finely divided than before. In terms of movement, the skill is also emphasized with the sanctioning of falls. The smaller exercise area has also contributed to the shortening of match distances. 

A significant development is also the acceleration of the rhythm of the match. Passivity is sanctioned and more happens in the match. Situations are built more and more with a combination of movement and technique, instead of movement alone.

Underneath

Although on the surface it may appear that the match is very different, the changes are only limited. The core of the sport is still the same. Taekwondo is a combat sport that requires skill and speed.

There are still plenty of options in tactics. The athlete's different physical and psychological characteristics, skills and opponent define the chosen tactic. The fundamentals of the demands placed on the athlete haven't changed much either. The key is to have a strong physique and the ability to perform difficult tasks under heavy physical and mental pressure, as well as enormous skill.

The best athletes and coaches are constantly creating new taekwondo. In the background, however, the basic factors that define the species are constantly influencing. Although the talk about new and old taekwondo is not completely without grounds, it is, at least in part, in my opinion, a kind of fogging to cover up a lack of understanding of the basics of the 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>>

Punttisali.com 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 www.punttisali.com. 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

 

Days

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.

Stretching

2. 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

Stretching

3. 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

Stretching

Editing

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.

Mobility

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.