Category: Coaching blog

Hard training requires additional protection. Here are a few product tips that I have aimed at national team-level athletes.

Protections

You should put sock-like protectors on your legs and arms underneath, which can be ordered separately by sending an email info@prodobok.fi

Then put on something more stable, put the bunkers in your hands https://www.proteceuro.com/catalog/product_info.php?products_id=226&language=en

And for the legs, either Ikara's lighter or SMAI's heavier protections. SMAI's protections can also be ordered by mail info@prodobok.fi, but you can get Ikarat from the online store https://www.prodobok.fi/tuote/ikara-saari-ja-jalkapoytasuoja/

You can put it in your hands copper, bag-, or boxing gloves. Examples from Stadium, but it's worth checking e.g. XXL's, Budget Sport or Tokmanni selections, in the last e.g. nice pink Everlasts. In gloves, you should prefer 10 oz. or lighter gloves.

It is good to get sturdy protection for knees and elbows, thinner ones or thicker. Examples again from Stadium, but you can get them from other places too.

Tapes

For daily taping, you should use cheap tape. Biltema's tape is good enough for daily needs.

In competitions, you should prefer quality, for example Leukotape's basic sports tape is good. A plumper option can be found at Rehband. You should prefer a width of approx. 3.5 centimeters (also 3.75 or 3.8 cm), because it is easy to handle and still gives a sturdy taping.

Use Leukoplast Fixomull or cheaper pre-wrap tape which is therefore often thin superlon in practice.

At camps, you should have an ideal bandage and a support bandage and, of course, plasters. You can find it at the pharmacy, but the frugal also looks of prisms and Citymarkets lower floors. Lidl's water-resistant patch is a thrifty athlete's friend, although not always available. You should also grab quick-cooling bags from the markets, in your own gym you can use bags of sweet corn and pepper, which you pack in a plastic bag, tape it and put it in the freezer.

Supports

It's not worth saving on subsidies. Or Rehband is a good starting point, too From the stadium. If you just want light neoprene protectors under the taping, you should look at cheaper ones, just the market stuff will do. If the problem is really significant, support should always be discussed with a competent physiotherapist. Matti Kauppinen is the best, although not the cheapest option.

Maintenance

The best maintenance for all shelters is ventilation. Even the transportation should be carried out in an online bag. Thrifty makes small cloth bags to put things in silicone cat litter, these absorb moisture from the equipment. There is also, for example, deodorant bags and sprays. However, they do not replace drying and ventilation.

The design of the gym is limited by many factors. The most important are the requirements of the sport, the dimensions and technical solutions of the building, and the requirements of the authorities. Of course, the resources available to implement the space also define the implementation. Based on these factors, planning can easily develop too unilaterally. Since resources are limited during the construction and operation phase, the aim is to optimize the use of space until the end.

Gym?

An exercise room is an (indoor) space specially reserved for exercise. Exercise is a self-intentional physical activity that people engage in alone or in a group. Often, sports are practiced in the sports facility, where the goals and rules of the exercise are limited. It's about games that have a central bodily dimension and use the body as a tool for doing things. The gym is therefore a playground. Key issues in the game are e.g. creativity and insight within the rules of the game. It is interesting to consider how the space can promote, for example, creativity and insight.

Creativity

Creativity is combining ideas or things within a framework to create something new. This is where free doing and the things that limit it come into place. In a gym - a place of play - the framework is the rules of play and the space itself. If the space is optimized to the end without a dimension that allows free action, one of the sources of the joy of play dries up.

Realization

Insight is a moment related to creativity, when things come together into a meaningful perceived whole. This can involve a skill and learning it, as well as combining different knowledge and skills. The result of an insight is a whole thought. Utilizing insight can give you a new ability. Trying, failing, refining and succeeding are key tools for bodily creativity and insight. You need enthusiasm and, on the other hand, time and space to do it. Can the space generate enthusiasm and does it enable enough? Limit enough or too much? And how can space inspire and, on the other hand, direct enthusiasm?

Insights often arise as a result of community work. Communities here can be free-form encounters in constant motion. Does the space offer suitable opportunities for people to meet and communities to form?

Mere idleness does not encourage anything, if not idleness. Things that generate inspiration are needed so that the play starts and produces something. These can be tools, challenges built into the space or structures that enable doing.

A sense of security frees you to fail

An important aspect of creativity is safety. In order for creativity to be unleashed, there must be an opportunity to make mistakes and draw false conclusions. In terms of space, this can mean physical safety or a safe atmosphere that allows failures and mistakes. In space planning, this means not only safe structures, for example visual barriers and quiet spaces, thanks to which you can test new things.

The color and light design of the space should create a suitable atmosphere and distractions should be eliminated.

Guided exercise provides tools for creativity

Guided exercise is easy to see as the opposite of creative and free exercise. However, guided exercise can provide more of the blocks from which to build something new. In addition, it can be used to effectively frame the field of activity and teach a common language within which creativity is implemented.

The purpose of the guided exercises is not only to teach skills, but to transfer the entire culture of doing things. It would be important that teaching takes into account the requirements of self-directed learning and the knowledge and skills it requires. In addition, the central goal of group training is to inspire self-directed learning and training. A space that works here can be a support, when the transition from being guided to self-activity is easy due to the circumstances.

Return to the sports field - and decades ago

The sports field is the El Dorado of Finnish sporting success, the mythical golden city. When you look at it in the light of the above consideration, you can't help but notice how it is the perfect place for physical activity and its development into a sport. The sports field is a free space open to everyone, with ready-built opportunities for competition in running, throwing and jumping. In addition, the large open space in the middle enables ball games and, for example, hippie games.

The space is very flexible. Running can be practiced not only on the track, but also on the grass and e.g. jumps even in the stands. Several people or groups can train or just hang out in the area of the field. Idleness easily turns into something to do when others inspire you, or it turns into encouraging others. The hero of one's field creates one incentive to strive for better results and victories.

Of course, a sports field requires care, but the real resource problems are encountered when the sports field is taken indoors. Either the costs are huge or the functions have to be separated into separate premises. Here comes a challenge and a big question. How to get enough income from the sports facility while maintaining an enabling environment? And how to better combine guided exercise and free activities.

Keilahalli - modern service as a business

Moving towards this time, leaving the sports field behind, we stop at the bowling alley. Its environment is defined by commercially produced services, enjoying yourself together and ease. A bowling alley is not much different from, for example, a cafe or a bar, where we gather to be together. In the case of the bowling alley, only gathering takes place during physical activities. Bowling is a sport that does not require strong physical qualities, speed, strength and endurance. It is easy to get to the hall by public or private transport, it is located in a busy place near a traffic intersection, while the sports field sighs its emptiness on the edge of the city.

Partial services are purchased individually. Spending is having fun and vice versa. As a space, the bowling alley is quite compact and by investing in additional services, the capital invested can even be made to produce quite well.

Digital age

Even if you don't physically play sports in the digital world, play is at the core of the entire game culture. It can even be said to be at the core of digital culture, for example trolling can be seen as a kind of play.

Everything is characterized by ease. Even if the game itself is difficult, acquiring it has been made as simple as possible. Money moves, although it is not always clear from where to where. Various episode-based subscription services, buying additional services for free platforms and advertising financing are probably more common ways of earning. However, money and how to make it is obviously important because they are always at the center of discussions. In the same way that sports fields are talked about as investments in well-being and the benefits brought by exercise, when discussing digital environments, the logic of earning is not ignored.

Digital environments often aim to create the illusion of freedom, even if the framework for doing things is very strict.

An interesting direction in terms of sports space is solutions that loosen the interface between the digital and the real world, such as games that require physical effort or training augmented with digital or virtual reality elements.

What a taekwondo gym can be

A taekwondo gym can be a passive box with a taekwondo mat. Or it can be an inspiring environment to work and enjoy. The financial strain caused by the space and its comfort and excitement should not be simply juxtaposed in the planning phase. When the space feeds enthusiasm, it creates the conditions for economically sustainable operations.

So what is concretely needed to fuel creativity and enthusiasm:

• Suitable safe spaces for meetings and voluntary work together or alone, in practice this requires a great adaptability of the spaces so as not to conflict with the other goals of the hall.
• Exciting tools and things to do together and alone.
• Possibly innovations for the digital interface.
• The contents of guided training should support and provide tools for self-directed work and vice versa.
• Safe spaces to try things you don't know yet.
• Rooms where you can be at peace, open space where you can work together.
• Meaningful placement of equipment and easy usability, availability and usability in training.

The list doesn't seem to differ much from the playground design criteria.

I have always wanted to use the name of the German band founded in the 80s in the title of the article. Now was the right time for it, because the name means collapsing new buildings.

Strong criticism of the Olympics and the entire Olympic movement has entered the public debate. At the same time, at home, Veikkaus and the system built on the basis of its income is drifting into a final dead end.

Both Sami Itani and Annika Mutanen have creditably opened up the problems of the Olympics and the Olympic movement in their articles published in Helsingin Sanomat.

Sami Itani: Canceling the Olympics would be a great opportunity for sports

Annika Mutanen: The dark side of a dream

Coalition politician Kai Mykkänen dared to say out loud what everyone knows: "It would be time to admit that this emperor has no clothes, says Kai Mykkänen about Veikkaus' position"

In the course of the Games, other problems of sports and especially the Olympics also became public. For example, an undemocratic and partly deeply corrupt administration, disregard for the well-being of athletes, senseless waste of resources and the polishing of the reputation of cruel dictatorships have put the entire elite sport under question.

The discussion reflects the movement of society, with which the structures of sports - or many other areas of life - have not kept up at all. However, the inevitable changes in the social status of sports, as well as in the requirements and funding set for its management, have attracted quite a bit of attention among sports people. Would it be so that we close our eyes and hope that the storms of the world do not touch the birdhouse?

Drivers of change

At least there is influence behind the change two clear megatrends:

1. Increasing influence of new governing systems
2. Accelerating technological change and hyperconnectivity

New ways of influencing create a challenge for old structures. As people become increasingly networked and educated, their demands for opportunities to participate grow. These requirements are not channeled into traditional structures, but new multi-layered and partly informal structures are created that change as needed. Different interest groups demand to have – and get – their voices heard. As the demands for justice grow with this, rigid and irrelevant structures are doomed to change or disappear.

Accelerating technological development and the networking of people create new operational opportunities and new ideas spread more and more efficiently. This is how the speed of change increases and systems that stand still are doomed to be left behind. Operational efficiency requirements are increasing. We cannot afford to waste resources and operators must constantly focus their activities. The change in the demographic structure also affects such that there is a crying shortage of talent, and we cannot afford to lose competence and commitment.

Change or lose

In the prevailing reality, changes are necessary. Every sports organization and community must claim its right to exist in the new situation. In fact, in the future it will be redeemable deed by deed and decision by decision. When money is no longer shoveled like crap on a pallet and the structures are subjected to demands for ethical sustainability and opportunities for influence, the former game no longer holds.

If there's one thing I've learned in my twenty-year adventure in the advertising world, it's that even the best ad won't save sales if the product is bad. For sports organizations and communities, this poses a tough challenge. When existence for existence's sake is no longer possible and money doesn't grow on trees, many people are in trouble.

Now it's no longer worth thinking about whether the structures of the sport will change significantly, but where the position will be after the changes. Preparing for change is always stressful and changes are very laborious. But on the other hand, change is always a great opportunity for those who have the ability to adapt and the ability to benefit from the changed situation.

Solutions

The key realization that everyone in a decision-making position in the field of sports should achieve is that activities are not done because of structures, but the players in sports are at the center. Of course, primarily the athletes, but also the athletes' close circle, coaches, administrators, fans, financial stakeholders and business activities around sports all demand their voice and space in the operation.

Action must be focused. The activity must have a goal and a plan to achieve it, even more so written down in an understandable form. The core values of the operation must also be found and, of course, recorded. The goal, plans and values must be such that the participants can and want to commit to them. They must be formulated clearly and comprehensibly. Although the entries must be concise, downright slogan-like, it is important to support them with enough background material and discussion to deepen the entries. The core of the activity must be understandable to all involved in order to commit to it.

If the participants do not want or cannot commit to the policies made, the participants will certainly find other ways or contexts to act. This must also be accepted. No activity can please everyone, and since choices have to be made when defining an activity, some people's views will surely differ from the chosen policies. On the other hand, if one does not dare or know how to make choices, the nature of the activity remains vague, and no one can properly commit to it.

Goals, plans and values must be constantly challenged and discussed at different operational levels, and there must always be a genuine dialogue about them with the participants. The discussion must be two-way and you must be able to be flexible about your own views if strong arguments come up in the discussion. In this way, new ideas can be found and, on the other hand, the reflection that has already been carried out can be carried forward.

The entire operation at all its levels must strive to fulfill the purpose of the operation ethically. Everything from the strategy to the implementation of the cleaning must be evaluated from this point of view. The operation must be transparent so that the review can be done by all involved and also by outsiders.

When the financing of the operation changes from the distribution of good distributed by someone else to being dependent on the funding coming through one's own operation, and when the results are measured also with clear financial metrics, there is also a considerable change. When every decision made has to be measured – bigger or smaller – for its impact on the resources of the operation, I have to think about management in a completely new way. Resilience and backbone are required to focus on core tasks while taking care of sufficient resources.

Change must not be feared, but must be accepted as a prevailing and natural state, with both threats and opportunities. Flexibility and responsiveness are required, and on the other hand, the ability to see beyond changes and build longer arcs past short-term turbulence.

Transitioning from a line organization and a command economy to a value-driven low-level organization that strives for ethically high-level operations, where discussion and participants are an asset and not subordinates, is certainly difficult for many. Real financial responsibility adds to the pain. Titles bring prestige and cast structures create security. But when the earth shakes hard, it's better to live in a village built of wood than in a concrete colossus. When concrete breaks in an earthquake, even the most imposing structures collapse.

The Tokyo Games will see two big innovations, when "4D" video replay is introduced and the athletes' outfits are renewed. Especially messing around with competition outfits has been the subject of quite harsh criticism.

In terms of sports, you can expect a lot from the games, and in several series you will see really interesting battles to decide. At the time of writing this, the charts were not yet public, so we're guessing on a rather shaky basis. Betting can be done with different parties, odds have been taken into this article From William Hill and from Betfair 17.7.2021

Women -49kg

In light of the statistics, there are three early favorites in the series, China's Wu Jingyu, Thailand's Panipak Wongpattanakit and Spain's Adriana Cerezo. Of these, WH realizes Cerezo has a clear odds (26/1), although it's really a matter of whether the previously mentioned or, for example, Bogdanovic of Serbia have found ways to prevent the 19-year-old Spaniard's seemingly inexorable winning streak. In matches registered in Taekwondodata, Cerezo's winning percentage is a whopping 90.77 % and he has lost only one major match in 2020 and 2021 (Presidents Cup semi-final against Bogdanovic, which he blanked at the European Championships).

Canada's Yvette Yong is an interesting competitor, although not quite a medal favorite. Look what a move!

Pools:

1. ESP
2. THA
3. CHN&SRB

Black horse: TUR and CAN for the really brave

Women -57kg

The series features one above the rest, once again, Jade Jones. The competition features amazing competitors, e.g. Canada's Skylar Park, USA's young Anastacia Zolotic, Turkey's Hatice Kübra İlgün and Russia's Tatiana Kudashova. However, the toughest challenger for Jones will be Korea's Lee Ah-Reum. Poland's Adamkiewicz showed great strength in the qualifiers and is an attractive target with 51 odds. Or what a young Greek does. Miracles happen!

Pools:

1. GBR
2 COR
3. TUR&RUS

Black horses: USA&POL

Women -67kg

There have been many rumors about the Nur Tatari camp in Turkey, e.g. about the challenges of personal life. Otherwise, the match condition has varied and Great Britain's Lauren Williams took the jacket in the European Championships as well. One of the most skilled contestants of the Games will be seen when USA's Paige McPherson steps onto the mat. The fitness of Ivory Coast's Ruth Gbabi is an enigma. Croatia's Matea Jelic, on the other hand, is certainly fine, but will the corner last? There is no sure winner in the series and even with big odds you can at least win medals. WH offers France and Jordan twenty attractive odds.

Pools:

1. TUR
2. GBR
3. CIV&CRO

Black horses: FRA&JOR

Women +67kg

Britti takes and the others win. The level of the women's heavyweight division has risen tremendously over the years, but the series is still surprising.

Pools:

1. GBR
2 COR
3. CHN/SRB/MEX/POL/TUR or any other

Men -58kg

It's hard now. Personally, I would name the representatives of Italy, Hungary and Iran as well as Russia as challengers for Korea's Jang Jun. I guarantee and underline that Artamonov is fine, but is it enough to win. I hope so, because in the fall (or maybe later, if the situation allows) it would be nice to host an Olympic champion's camp! Spain will certainly be a tough contender, but selection confusion must have affected the preparation.

Pools:

1. RUS
2 COR
3. ITA/IRI

Black horse: HUN

Men -68kg

Korea is the absolute favorite, Iran's toughest challenger. You should pick up at least the representatives of Belgium, Spain and Turkey wearing European glasses. Britain's Bradley Sinden is a tough guy and will certainly be so in these games as well. The choice between the representative of China and Taipei is tight, but I personally like Huang's style better, so let's put him higher in the betting.

Pools:

1 COR
2. IRI
3. GBR&TPE

Black horse: ESP

Men -80kg

Khramtsov is the favorite, others are challenging. Italy's Alessio has a clear advantage, as does the equally tall Dominican Moises Hernandes. I can't believe Azerbaijan's Beig, but Ivory Coast's Cheick Sallah Cisse must be in the running.

Pools:

1. RUS
2. CIV
3. ITA&DOM

Dark horse: CRO (multiplier 41!)  

Gentlemen +80 kg

Hevars are once again scrambling with a great cover. Karelia's own son Vladislav Larin takes the series and this time Korea takes second place. Although really this is going to happen so that Korea wins. Duller medals for Cho and Alba. I have seen Lari in Finland in the coming years and Cho has been training at our gym. Alba, on the other hand, is very familiar as a Cuban, at least to those who represented our club in the Presidents Cup. Germany's Bachmann is served as a black horse, let's see what kind of overdrive you can find, you haven't seen anything yet!

Pools:

1. RUS
2 COR
3. GBR&CUB

Black horse: GER

Previous guesses have gone differently. There have been surprises in every race and now is a good time for them. Some of the athletes have competed quite sparingly and their condition is a complete mystery. New Mersu it is not worth ordering, at least based on the hit expectations of these tips. I'm putting my little money on Cerezo, the odds are too good and so is Adriana.

In my opinion, the ethos of sports is summed up well in the motto of the Olympics "Citius, Altius, Fortius". It is a constant striving for better performance. However, general human values, laws and rules limit the means of striving for the best performance and at the same time define the framework for the activity.

From the cross pressure of always striving for betterness and the limitations created by the frames also springs the innovativeness typical of top sports. When performance is guided by rules, athletes strive to do everything within the rules to optimize their chances of success. The IAAF's rule junkies compete with shoe manufacturers, WT changes rules like a shirt, and there is a constant drawing of boundaries regarding permitted training methods, e.g. in the field of sports medicine.

Without holding long meetings, forming committees and writing sophisticated programs, it is quite easy to see what the ethos of sports can mean in club activities, although judging by the number of meetings, committees and programs this seems like a very difficult thing. According to my understanding, the sports club must strive for better performance at all levels with universal human values, laws and agreed rules as guidelines.

You could imagine that here is an easy and clear recipe for a sports club. But the concept can only be effective when all actors understand the nature of the activity and commit to a joint effort. And now we are already at the edge of more difficult things. Constantly striving for betterness requires a clear picture of yourself and your own potential. In addition, development requires constant critical self-evaluation and honest review of operations. The requirements apply to all levels, from the individual to parts of the organization and finally to the entire organization.

What separates sports from elite sports in terms of the quality of activities is the centrality of extending a high level of requirements to everything that is done. Even in the details, the aim is to maximize the conditions favorable to success, and even things that seem like side effects are gutted in order to find the benefit. The difference between good and bad elite sports is finding the most important things and focusing on them. So you have to think through even the little things, but you have to focus on the key factors. This is the most important thing in terms of the success of both top athletes and club activities. When striving for the better, we get lost in the hustle and bustle of side issues and the result is again meetings, committees and programs, and not a high-quality focus on core activities.

Values based purely on the pursuit of success without limitations would quickly lead to unethical solutions. It is important to understand that the Sports Club - just like a top athlete - does not live in a vacuum, separated from society. Although the solutions may be drastic from an outsider's point of view, they must still withstand strict ethical scrutiny.

The previously mentioned innovativeness is also needed. By repeating the same thing, you don't make leaps of development, but instead you start an eternal shelter run and lose the poles in no time.

When choosing priorities for investment, solving problem situations or, for example, developing methods of operation, it is noticed that "Citius, Altius, Fortius", laws or the UN declaration of human rights do not give direct guidelines for action. Like all values-based management, a lot of thinking and discussion is required to find the right solutions. There will be mistakes, but striving towards betterness requires correcting them.

In elite sports, the result is constantly measured. It is a process that goes on forever, with only small respites. Even if there is success, new challenges are always waiting around the corner. From the point of view of the organization, the good thing here is that there is no place for laziness and too much complacency.

For those working in sports management and coaching positions, top sport not only gives purpose, but also challenges them to strive for their best. If the athletes are doing their best, why could or can less be demanded from other sports actors?

The mission of taekwondo athletes is:

Ethically, in a sustainable way, to raise international level top athletes and people who live a sporty lifestyle, and to improve the recognition and status of taekwondo as a sport in Finland.

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.

Starting a hobby

In taekwondo athletes, everyone starts in basic groups, from which coaches guide them forward. Already experienced competitors who continue their previous hobby in Taekwondo athletes move directly to competition groups. You can move from the basic groups to a try-out amateur match after only a few weeks of practicing. Basic skills are practiced in basic groups, which provide a good foundation for competitive hobbies and sports in the future.

Amateur competition groups

After just a short hobby, the hobbyist can move to hobbyist racing groups. Their purpose is to familiarize the enthusiast with competitive taekwondo and the basic skills of sports. The threshold for the groups is low and participation in them is included in the basic hobby fee. In taekwondo, you compete both in a match and in movement series, and both have their own groups. In the beginning, it is possible and absolutely useful to familiarize yourself with both forms of competition.

Indoor competitions

You can participate in indoor competitions if you have practiced for about half a year in basic groups or have participated in amateur competition groups. Absolute beginners can also participate, but mastering the basic skills gives a better basis to benefit from indoor competitions. If the enthusiast does not yet want to try fighting or performing a set of moves, just coming and watching the event gives a good starting point for participating next time.

The idea of indoor competitions is to provide a way to get to know competitions in a familiar indoor environment. The rules are applied according to the experience level of the participants. At the beginning of the event, we warm up and go over the basics of the rules. The intricacies of the rules are clarified and how to act in a competitive situation is reviewed as the event progresses.

Competitions in children's and hobbyists' series

In the actual competition events, the athletes are divided into different series according to their experience level, and in the match, they are also divided into weight classes. The rules are applied to be suitable for beginners, e.g. head contact is not used in the beginner's series. At the competition event, the coaches help and support the enthusiast, trying to make the competition experience a positive one. Everyone is nervous about their first performances, but overcoming the tension and doing your own performance gives you the confidence to participate in more challenging tournaments.

Racing groups

After the athlete has tried his wings in amateur competition groups, indoor competitions and possibly also in real competitions, he can move on to competition groups. Commitment and training volumes increase as the hobbyist develops towards an athlete's lifestyle. Competition groups offer more and more training opportunities and the training fee is slightly higher. In addition, the members of the competition group have at their disposal e.g. free training sessions for independent training, support from a physio and occupational therapist and a gym at reduced prices.

Coaches support training and, especially for younger people, parental support becomes more and more important.

Competing in ranking series at home and tournaments abroad

Once the start has been reached, the athlete has an open path all the way to the World Championships (match and movement series) and the Olympics (match). However, success requires perseverance and success at the top is behind hard work. Competing at the top national and international level is rewarding, however, and the acquired experiences carry far into later civilian life!