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No matter what sport you are in, the way you decide to train is vital to how you eventually perform at the competition. My training regime has taken me years to perfect, and even now, after twenty years of doing Taekwondo, I am still working on new techniques and methods to make me the best I can be. I get asked all the time about what sort of training I do to compete at a professional level, so I thought I would give you some of my tips! Strength
and Conditioning Strength and Conditioning is something that is important in maintaining my body's power, especially in competition season. During competition season most of my conditioning is placed in maintenance pro forming basic multiple muscle exersises, for example squats to strengthen the gluts, quads, hamstrings and lower back. They are usually exercises designed specifically for where you need to improve or maintain strength. I also use strength and conditioning to stimulate and improve my plyometric ability and to rehabilitate certain areas. For example I spend time strengthening my ankles, as Taekwondo demands a lot in that area. I try and do my strength and conditioning first thing in the morning, because my body is fresh and it invigorates me for the rest of the day. Recovery is a must in anyone's training schedule, but is often missed or neglected. I find the best recovery is in the pool, where I can kick out and stretch without fear of injury or further damage if I have any current injuries. After a hard training session it is a great way to get rid of any lactic acid build up and just to relax my mind and body. Everyone should know replenishing fluids during and after training is essential. I use sports drinks, filtered water and Endura drink supplements. I try and get 8-10 hours of sleep a night (unfortunately partying isn't part of recovery!) as I am constantly working physically. I also try and include time out during the day for meditation, again to clear my mind and body. Diet is another area that I find is extremely important to not only my body and the way it functions, but also my general well being. In a sport that requires weight management it is vital to be consistent with the way you eat, so that crash dieting or weight loss doesn't become an option. I find if I stop eating the foods that my body is used to, I get sluggish and don't feel like myself. I've experimented with and received a lot of advice on foods that work for my body, and I listen to my body if it is trying to tell me that I am feeding it the wrong thing. I cut dairy products like milk out for example when I always got a runny nose, now I only drink fresh soymilk. I also try and eat only organic foods including organic meat as well as vegetables. It really is just trail and error, there is no right or wrong way of eating, just listen to your body and do what makes you feel you are getting the best results. Cross Training is a great way to keep your training fun. Try different sports and recreation activities, so that different muscles are being worked. I love doing yoga to maintain my flexibility for example. Again it's about finding things that you like to do and is improving your fitness at the same time. I don't really enjoy running or jogging for long periods for instance; instead I'll work on my cardiovascular training by doing steps or hills. Experiment with different sports and get advice if you are worried about injuries. Taekwondo Training is undoubtedly one of the most important parts of my training day. Depending on the day, I have two types of Taekwondo specific training, my group sessions and my individual sessions with my personal coach Martin Hall. I think that at this stage of my career I am very aware of what I need to do and how much. The object of training for me now is about quality and not quantity. I will usually warm up, after stretching and mobilization, by doing light sparring with intermitted dynamic stretches. The bulk of my training sessions are based around real tactic scenarios. By visualizing or having a partner with you to put you in the environment of a competition teaches you about maintaining focus and just doing what you would do on the day. Creating real competition scenarios, like if your player always cut kicks or if you are three points down, readies you so reactions become instinctual in the ring and not a detriment to how you play. Most importantly is doing as much sparring practice as possible. Kicking a mitt or protector over and over again is great and is needed to develop your skills, but practicing what you will really face will make the big difference in the ring. Spar with as many partners as you can, so when a new style comes up in competition you have hopefully fought someone like that before. Competition experience is vital! That's it for the training tips for now. Next time I'll talk about injury management, massage, and how working makes me a better-balanced athlete. If there is anything else you would like to know about put it down in the suggestions page and we'll try and include it on the next training tips update page. |
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