Give your taekwondo fitness training a boost

This is our taekwondo fitness training program. We use it before competitions. Or after holidays!

Or anytime our fitness needs a boost.

We find it particularly helps develop our anaerobic fitness and strength.

It's not an easy routine. So if you're not already fit you might not be ready for this program just yet.

There's no rush. You can come back to it later in your taekwondo journey. When you are ready.

First warm up

Do you have taekwondo fitness training exercises that work for you?

Could you inspire and motivate others?

Do you want your very own page on this site?

Share your exercises here.

You can see exercises submitted by other visitors here.

We start with a light warm up.

We kick off with joint rotations. Working systematically from neck to toe.

We also take time here to stretch any tight muscles.

Then we go for a very light jog. Maybe half a mile or so. Just to gently warm up our muscles.

Sprints or hill running

taekwondo fitness training strech,martial arts fitness,tkd,taekwondo

Now for the running. Some days we do hills. Some days flat sprints. (We don't do both on one day!) We run on grass or sand to reduce the impact.

For the flat sprints. We run about 70 meters at 100%. We give it everything we have. We run as fast as we can aiming past the finishing line.

Then we jog very slowly or walk back to the start line.

We do this 4 or 5 times through.

And for hill running days.

We look for a steep, grassy slope about 70 meters long. We start at the bottom. And then sprint up as fast as we can.

We find that two thirds of the way up our legs and lungs are screaming at us to stop.

It would be sooooo easy to quit.

This is when we have to dig deep. Lift our heads. Lift our knees.

And keep driving.

Till we reach the top.

Then we walk slowly down. And do it again.

3 or 4 times through is enough.

Push-ups and dips

taekwondo fitness training Push-ups Dips,martial arts fitness,tkd,taekwondo

Next in our taekwondo fitness training program. Some upper body strength work.

We start with push-ups. We concentrate on keeping a flat back and tight abs.

The best push-ups to do are clapping push-ups.

Where you push-up in an explosive way so that your hands leave the floor.

And you clap before coming back down.

This helps with the explosive power needed in taekwondo.

We try to do 20 clapping push-ups.

(Deb has to do some off her knees).

taekwondo fitness training Push-ups Dips,martial arts fitness,tkd,taekwondo

Next tricep dips.

The important points are keeping our hands close together.

And our legs straight.

Then dip by bending the elbows.

Two sets of 20 is good.

Tuck jumps

taekwondo fitness training Tuck jumps,martial arts fitness,tkd,taekwondo
taekwondo fitness training Tuck jumps,martial arts fitness,tkd,taekwondo

Next in our taekwondo fitness training - tuck jumps.

We squat down.

And then jump as high as we can. Tucking our knees in at the top.

It's important to look out in front. And keep our heads up.

Two sets of ten explosive jumps is enough.

Now for your abs

taekwondo fitness training sit-ups,martial arts fitness,tkd,taekwondo
taekwondo fitness training sit-ups,martial arts fitness,tkd,taekwondo

There are a multitude of ab exercises we can choose from.

We usually do some normal sit-ups and some reverse curls.

And we always include criss-cross sit-ups. Bringing opposite elbow to knee as Neil demonstrates here.

And there's more core strengthening exercises here if you need ideas.

Cool Down

And that's it for our taekwondo fitness training program.

We stretch. Jog home. Have a warm shower.

And chill out with some well deserved good food!

What fitness exercises work for you?

Do you know other great fitness exercises that we haven't included on this page?

Would you like to share them and help others?

Sharing is easy. Just fill in the form below.
(You don't even need a site login.)

Your fitness exercise becomes your very own web page on this site!

[ ? ]

If you can include a photo it will help readers to understand the exercise[ ? ]


Click here to upload more images (optional)

Author Information (optional)

To receive credit as the author, enter your information below.

(first or full name)

(e.g., City, State, Country)

Submit Your Contribution

 submission guidelines.

(You can preview and edit on the next page)

Other visitors exercises

Click below to see contributions from other visitors to this page...

3 Months Before Competition  
Hi guys!:), 1st step We do this for about 2-3 months 6-7 times a week I wake up around 5 am every day, so this workout 5-7 am b/c i have skool at …

Fitness Program 
First start off with a short, gentle warm up, for example skipping rounds. Then do 100 low running kicks (get someone to hold a pad just below knee height) …

Combined training/semi -advanced 
After ten years of track and field and eight years of training shotokan karate (1kyu), I simultaneously started taekwondo a year ago to improve my kicking. …

Harder Workout 
Cardio = DO IN THE MORNING BEFORE BREAKFAST High intense interval training -Jump Rope ( 1 minute as fast as you can, 30 seconds rest, 10 sets) 15 minutes …

water kick training 
first start with a good warm up then stretch out good enter a pool or a stream and go in to neck level. do 20 0r 30 of each kick per set, do …

Machine Gun Kicking Drills 
First do a good warm up and then a really good stretch. Then do about 20 or so of each kick front, side, round house... Do them slow concentrating …

Spring Jumps For Taekwondo Fitness 
Spring Jumps are one of the hardest things for me to do. Especially since I did not start my taekwondo journey until I turned 40. A lot of things are …

Hindu pressup.  Not rated yet
The Hindu press up is a fantastic body weight exercise for adding power and strength to your deltoids and triceps. Can really improve guard endurance …

Burpies Not rated yet
Start by standing normally, then, fast as you can drop to a crouch with your hands on the ground, next thrust your legs out behind you so you end up in …

Full body training Not rated yet
Hello. I find this site extremely useful,I received a lot of taekwondo information and help so I'm trying to help too. THIS IS MY PERSONAL TRAINING …

Folding Chair Chambering Exercise Not rated yet
First start by doing a warm-up, then a good stretch. I think you should always do this before a work-out. Then get a folding chair and place the chair …

Leg Raiser Not rated yet
Lie on your back and life you legs up at 90 degrees. Keep them there for a minute and make sure they are always straight the whole time. Then lower …

Click here to write your own.

Go from taekwondo fitness training to peak performance taekwondo

Go from taekwondo fitness training to home

helping you grow through martial arts