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15th National ITF TKD Championship 2018

15th National ITF Taekwon-Do Championship
held on 24th-25th-26th Aug, 2018, at Don Bosco School,
Panaji, Goa.
Org. by Saga Taekwo...



3rd Open Asian TKD ITF Champ 2019 Delhi

Dear ITF Asian Members/Masters/Instructors & Students



BASICWEIGHTLIFTING FOR MARTIAL ARTS In the not-so-distant past weight trainingwas discouraged for martial artists. "It will make you slow","it will make you muscle-bound", and "all you need istechnique" were common opinions from the experts. Times have changed! Athletes in almost every sport lift weights now. Coachesand trainers recognize that it will make their athletes stronger, faster, andmore resilient to injury. It is now understood that weight training complementsand improves good technique. Below I have listed some important tips, tricks and guidelines for thosegrapplers and martial artists thinking about adding weight lifting to theirtraining. These are BASIC tips, geared towards a BEGINNING weightlifter. Theseare not geared towards power lifters, Olympic lifters, bodybuilders, etc., allof whom require specialized training. 1. Warm up for 10 to 15 minutes on the treadmill, Stairmaster,etc. Heading straight for the weights without warming up is a good way to getinjured, ESPECIALLY in cold climates. If your main goal is strength developmentthen only go hard enough to break a light sweat. If your main goal is to buildstrength and endurance then go as hard as you can. 2. Exercise selection: push something off your body (e.g. benchpress), pull something towards your body (e.g. pull-ups), bend your arms (e.g.dumbbell curls), straighten your arms (e.g. dips), push something away withyour legs (e.g. squat), bend your legs (e.g. hamstring curl), work your calves(e.g. calf raises), bend your body forward (crunches), bend your body backwards(e.g. hyperextensions). You DON"T need to do three different exercises foryour biceps when starting out. 3. Do at least one warm-up set for each exercise, followedby two to three working sets. 4. Do your heaviest, hardest exercises early in the workout.Do squats before leg curls, do pull-ups before bicep curls. 5. The squat is one of the most important exercises foroverall strength development, but make sure that your form is good. Dont letthe knees wobble, dont let the ass come up before the head, make sure that youcan go down with your knees somewhere between 90 degrees bent and thighsparallel (even if you have to go lighter). 6. Work with 8 to 12 repetitions per set. Stay at a givenweight until you can do more than 12 repetitions, then increase the weight sothat you can do only 8. Now stay at this weight until you can do 12 repetitionswith it. 7. Unless you are injured use free weights instead ofmachines. You wont be able to use as much weight in a free squat as you willusing a smith machine or leg press machine, but you will build functionalstrength faster. 8. Stay well hydrated before, during and after your workout bydrinking water or sports drinks to avoid cramping and muscle tears. 9. Eat a small snack containing some carbs before you goworkout to keep your energy levels up. 10. Make sure you eat some carbs and protein within an hour offinishing your workout - this will help you recover faster. 11. Limit your workouts to one hour or less - workouts longerthan one hour tend to break you down rather than build you up. 12. Lifting weights once a week is good for maintainingstrength; lift two or three times a week to make advances. 13. Be wary of the training routines in the bodybuildingmagazines. They reflect the workouts of bodybuilders who are soaked in steroidsand have been lifting for decades. They do not apply to the beginningweightlifter. 14. Be wary of supplement advice you receive from thebodybuilding magazines and supplement stores. These businesses exist to sellgullible people the latest, greatest supplement. Protein powder works. Creatineworks. Not much else works. 15. To get strong you have to train hard, but also eat welland rest well. If you neglect one of these aspects you will either stall inyour training or get injured. 16. Weightlifting does not mean becoming inflexible - you willmaintain your flexibility if you continue to stretch. 17. Expect rapid strength gains initially. Most people willbecome up to 40% stronger initially as their nervous system adapts to thestress of lifting. After this your progress will slow down a bit and moststrength gains will result from actual growth of muscle. 18. If you strain the same muscle or body part day after dayit will get weaker, not stronger, and eventually get injured. Dont work a bodypart until it is no longer sore from your last workout. 19. If you are new to lifting weights stick with slow,controlled movements. Plyometrics, Olympic lifts and other rapid movements areappropriate only once your strength base is established.
This message is addressed particularly to the parents of young children
and to our Taekwon-Do teachers
Click here for a summary of this message

Young People & ITF Taekwon-Do
Young people – children, pre-teens, and adolescents – are an extremely important clientele for ITF Taekwon-Do schools. In fact, our young people represent the future of the ITF.
Taekwon-Do is a healthy outlet for the energy that young people seem to have in abundance. In fact, many students are first attracted to Taekwon-Do because of the physical activity. For those who are interested in learning a combat sport, ITF Taekwon-Do offers that… but also much more. We encourage our students to value and cultivate the tenets of ITF Taekwon-Do: courtesy, integrity, perseverance, self-control, and indomitable spirit. Our students are also taught the importance of fully developing all four facets of Taekwon-Do: as a sport, a martial art, a way of life, and as a tool for social development.
When I do grading or conduct other activities in clubs, I like to take some time to talk to the groups of children and adolescents. I ask them two main questions:
The first question is, “Why do you like practicing Taekwon-Do?” The most frequent answers from the youngest kids are that they like the free sparring, they like learning the patterns, and they want to become black belts. The adolescents often say that they like the discipline and how it helps them to be more focused. It is interesting to note that in adolescence they become more conscious of the importance of staying in good physical shape. In addition, the girls often say they are interested in learning self-defense techniques.
The second question I ask is, “Why did you start practicing Taekwon-Do?” Most of the time the young people say it’s either because they have a friend or a sibling who practices Taekwon-Do or because their parents made them. Sometimes they say they practice Taekwon-Do simply because it’s fun.
Some students are particularly interested in participating in competitions. This means devoting a lot of time and effort to training, but they enjoy the challenge of competition. An added incentive is the opportunity for international travel and to make new friends. For example: In June of this year, hundreds of young people from countries around the world traveled to Quebec City (Canada) to participate in the ITF World Championship competitions and to enjoy a wide range of activities that were organized for them.
As our teachers and parents know, our young students are really proud of the skills they acquire. They work very hard to achieve the goal of earning a black belt and at the same time they are having fun! Teachers and parents also know that the principles and attitudes learned in Taekwon-Do will serve the students well as they progress through their school years and into adult life.

The Benefits of Taekwon-Do for Young People
Experts tell us there are many reasons to encourage young people to participate in a martial art such as ITF Taekwon-Do or in another structured physical activity. It can increase their self-knowledge, build character, and improve leadership skills. Students learn how to have a healthy life style and that can help to reduce the risk of many health problems later in life.
The benefits of Taekwon-Do training for young children also include increased physical activity, improved listening skills, learning to function in a group and to respect others. All ITF students memorize the Student Oath and recite it at each class. It is important that our teachers make sure that their students understand the meaning of the oath, particularly what it means to “build a more peaceful world”. Of course, the explanation must be adapted to the age of each group of students.
It is often said that participating in sports helps young people to develop a positive attitude and to understand the importance of honesty and sportsmanship. Unfortunately, this is not always the case. Much depends on the organization and on the teachers. Teaching young people is an important responsibility.

Elite competitors
I always say that everybody should be able to practice Taekwon-Do. But it takes more than just desire to become an elite competitor. To become a champion, a student needs both talent and excellent coaching. From my personal experience, I believe that a club needs a talent detection program. For example, I added a special box on examination forms that the examiner would check if the student showed unusually strong technical qualities.
This is a good way to identify potential elite competitors, because the examiner is often the person best qualified to determine if a student has the natural talent essential to become an elite competitor. Generally, the student’s parents don’t know a lot about Taekwon-Do, so they cannot tell if their young person has this potential. Even Taekwon-Do teachers are not always able to identify the students who have that potential. This is because the teachers must pay equal attention to all the students in their classes, and also because instructors do not necessarily have extensive competition experience.
I have trained many elite competitors – including world champions – and this was the method I used to identify potential members for my elite team. You need to be looking for them proactively. Having a winning team can bring many advantages to your club. Everyone will be proud of the team’s success and of the instructors who have guided the team. Students who compete at a high level often become leaders in their home clubs. And having an elite competition team attracts positive publicity for your club and for ITF Taekwon-Do.

Safety in Competition
The ITF is very concerned about the safety of all its members and athletes. Though other martial arts and combat sports allow knockouts, the ITF allows only light contact. It is important to understand that the tournament rules of the ITF have been developed for use at world championships and other competitions at the international level, mostly for Black Belts. Many countries apply different rules for competitions at the local and national levels. For example, where I live in Quebec (Canada), contact to the head and face is forbidden for children and for all the color belts.
The ITF philosophy is reflected in the tournament rules, and this is why we do not tolerate violence. Our students are encouraged to develop good technique and, more importantly, good control.

Teaching the Do to Young People
If Taekwon-Do were just a combat sport, young people would practice it for the physical activity itself and for the possibility to compete against others. Since Taekwon-Do is a martial art, the student will strive to surpass himself or herself rather than making comparisons with others. Keeping the focus on self-development and self-improvement is a sure way to help young students become mentally strong.
This is where Taekwon-Do has a great advantage, because Taekwon-Do is more than a sport. It is based on a philosophy – the Do – that promotes basic human values and has the goal of creating a better and more peaceful world.
ITF Taekwon-Do teachers are now being encouraged to put more emphasis on teaching the Do and to apply its principles in their classes and also in their daily life. Students must be taught not only what behavior is acceptable, but also the principles behind the behavior.
But teaching the Do is not just about teaching moral behavior. It also means assisting our students to develop the positive characteristics that we call the tenets of Taekwon-Do: courtesy, integrity, perseverance, self-control, and indomitable spirit.
For example: How should a teacher react when his student fails an exam or is defeated in competition? I have noticed that some teachers try to comfort their student by telling him not to worry, everything will be OK. The teacher wants to help, and his words do make the student feel better for a while, but teachers need to do more if they want to help students make concrete changes that will lead to success.
To assist our teachers in teaching the Do, for the last four years the ITF has been working with specialists to develop a structured Basic Program for Teaching the Do. This program will be made available to ITF teachers in 2008.
Let’s return to the example of the student who has failed an exam: What should the teacher do? Implementing the Basic Program,
•    The teacher will identify perseverance as the characteristic that can help his student to be more successful.
•    The teacher will help his student to understand what perseverance is, what it means to persevere after failing, to identify the signs of a lack of perseverance and the benefits of persevering. They will look at how perseverance can be applied to situations that arise at home and at school, as well as in Taekwon-Do’s environment.
•    The teacher will encourage his student to implement specific strategies to improve his perseverance. These strategies include cultivating a positive attitude, making a commitment to improvement, setting goals and making action plans to reach those goals.
The same approach applies to teaching the other tenets, which are all inter-related.
Practicing Taekwon-Do teaches our young people to work to achieve their goals, such as mastering a movement or a technique or participating in a competition. By setting realistic goals and helping our young students to reach those goals, we are teaching them that success is the result of dedication and hard work. Experience shows that success in Taekwon-Do carries over into other areas of their lives, particularly their school work.

Modify Your Methods When Teaching Young People
The teaching of Taekwon-Do, the Do in particular, must be adapted to the age of the students. For example, even young children can learn to stop and think before acting and to base their decisions on the basic principles, starting with honesty and respect for others. At the same time, they will also be learning the importance of self-control. Effective teachers understand that young children learn better by seeing a demonstration of a movement or technique. Just using words to describe what you want them to do is not enough.
Picture courtesy of NTN Trondheim Taekwon-Do Klubb     For very young children:
It is important that the parents ask themselves:
•    Is my child ready?
•    Is he or she ready to listen and learn what is being taught?
•    Does he or she have the basic motor skills required?
When an activity is not appropriate for the child’s cognitive and physical development, the result will be feelings of failure and frustration. This is certainly not what we want for our young people.
Not all children are ready at the same age, so it is up to the parents and teachers to determine when is the right time to start learning Taekwon-Do.
Young children tend to have a short attention span, so classes for them can consist of a relatively short period of instruction and a longer period of structured, supervised activities that the teacher has planned so that they will have the opportunity to practice what they have learned. It is essential that this be more than just time to play. The teacher must explain how what they have learned applies to these activities.
In the martial arts tradition, the teacher tries to correct what his students are doing wrong, but we need to move to a more positive approach so as not to discourage our young people. To motivate our students, we need to encourage them by pointing out what they are doing right, identifying where they could improve, and helping them to find ways to do so.

Involve the Student’s Family & School
To obtain the best results, all courses must be adapted to the age or skill level of the students and should respond to the needs of those students.
As I mentioned in a previous message, beginner courses that young people and their parents can take together are a great idea, but eventually it is necessary to have separate activities for each group, because their needs and capabilities are different.
Taekwon-Do teachers should try to work with the education system. Ideally, the dojang, the family, and the school should all work together to educate our young people. That way, the principles of the Taekwon-Do philosophy can be integrated into the student’s everyday life at home, at school, at the dojang, and everywhere else.
The Training Circle illustrated below shows various types of classes (the red circles on the outer ring) with what we teach (such as patterns and sparring) on the middle ring. The Do has been placed in the center of the circle because it should be incorporated into our teaching of all types of courses, at all levels and for students of all ages.

A Career in Taekwon-Do
Many young people don’t know what they want to do with their lives and how adult life actually works. Even at university, some are still searching for their ideal career. Teaching ITF Taekwon-Do is an interesting and challenging career. A Taekwon-Do teacher can build his or her own business. There will be opportunities to travel and visit other countries. And a Taekwon-Do teacher earns his or her living doing meaningful work, reaching out to people of all ages and helping them to live a healthier, happier life.
So we should encourage our young students to plan for a career as a Taekwon-Do teacher. They can start by assisting their teachers to teach classes. Then in secondary school and university, they can choose subjects that will be useful in their future career. This would include physical education but also psychology, kinesiology, business administration, marketing, and many others.
One of my goals is to implement in different strategic countries around the world a university program of teacher training with a specialization in Taekwon-Do. In general, universities are now more interested in innovative programs than they were in the past. Solid reference materials and scientific studies about ITF Taekwon-Do already exist, so I am confident that this goal will become a reality within the next few years.

In My Family
My wife My Nguyen and I have three children who are now adults and doing well. Practicing Taekwon-Do has given all of them the work ethic and the self-discipline necessary to succeed in life.
Our eldest daughter Joliette is 32 years old and holds a 5th degree Black Belt. She is an Occupational Therapist and has a Master’s degree in Public Health Management.
She started watching me practice in our basement when she was about three years old. To keep her interested, sometimes I would ask her to help me. For example, I would put a Styrofoam cup on top of her head, tell her to stand very still, and knock the cup off with a precisely aimed kick. Joliette thought that game was lots of fun!
When she was a bit older, I started bringing her to watch me teach Taekwon-Do classes, and soon she wanted to join in.
So she, like her brother and sister, grew up participating in Taekwon-Do activities. After meeting Joliette, François (who later became her husband) began to study Taekwon-Do as well, and now their one-year-old daughter goes to watch both her parents practice.
Recently, Joliette collaborated in the development of the Basic Program for Teaching the Do, and she and François both worked on the organization of the ITF World Championships held here in Quebec City (Canada) in June of this year. François recently earned his MBA (Master’s of Business Administration).
Firmly convinced of the benefits of Taekwon-Do, especially for young children, they are planning a career together in Taekwon-Do. Their goal is to start, along with my son Nicolas, who is a 4th degree black belt, a Taekwon-Do school that will put special emphasis on the physical and mental health of children and of the adults of the “baby boomer” generation.

Be a Good Example
Teachers and coaches must always insist that their students show good behavior. They should explain to students who do not act appropriately why that is not acceptable.
And of course, teachers, coaches, and parents must all set a good example in every way. This means that we must demonstrate the characteristics that we tell our students they need to cultivate: courtesy, integrity, perseverance, self-control, and indomitable spirit. Our example will help them to make good decisions based on principle and to have the courage to do what is right even if others put pressure on them.
Here are few examples:
•    If the local law forbids the consumption of alcohol by people under a certain age (18 or 21 or whatever age it is in your country) teachers, coaches, and parents will respect the law and not give alcoholic drinks to underage students.
•    Teachers and coaches will demonstrate honesty and integrity during competitions. Students need to learn to give their best performance every time. Sure, everyone wants to win, but they must play fair. No one enjoys losing, but we can teach our students how to learn from the experience even if they do lose.
If a teacher or coach encourages his students to cheat, his students may win in competition, but what effect will cheating have on them? They will become confused and lose respect for that teacher or coach. It is essential that we teach them to be honest and act with integrity, and the best way to teach is to be a good model for them.
•    No one knows everything, so teachers and coaches must show their willingness to continue studying to improve their knowledge and skills. We all make mistakes, but we should not be ashamed to acknowledge our mistakes and work to remedy them. This will demonstrate honesty and humility – a good example for our students.
We all know that friends are very important to young people. They have a great need to feel part of the group, and this can lead them into unfortunate situations. But, if their friends are all involved in Taekwon-Do activities, Taekwon-Do will become their way of life. They will learn basic universal values and how to live by them. The Do is an excellent guide and applying its principles will give our young people the courage to resist any pressure from others to get involved in unhealthy or unlawful activities.
Teachers: Remember that young people listen to you. They look up to you and follow your example. ITF Taekwon-Do teachers have a responsibility to give their students much more than just technical training. You want to inspire them to be successful in Taekwon-Do and in life. So, it is important to strive to learn more about the psychology of young people and to search out new methods that will help you become a more effective teacher.
Furthermore, we need to help our young students to develop their leadership skills. The teaching structure of ITF Taekwon-Do integrates the Confucian concept of personal development, which can be described as four stages: to be, to behave, to do, and to lead. Teachers should pay special attention to helping their students to progress and improve their leadership skills. With guidance, even young students can learn to become good leaders. The students, the club, the ITF, and the community will all benefit from this leadership training.

Keep Them Motivated
Young people will remain motivated if their Taekwon-Do activities are dynamic, if they enjoy training, and if they can measure their progress by concrete achievements. They will be encouraged if other family members participate or show interest, if they feel part of the group, and if their teachers are knowledgeable and enthusiastic.
On the other hand, if young students are bored in class, if they repeatedly fail to reach unrealistic goals, or if the teacher embarrasses them in front of the other students, they will soon become discouraged and drop out.

Picture courtesy of NTN Trondheim TKD Klubb
In Norway:
When I visited Norway last year I noticed that there are a lot of young people in Master Per Andersen’s organization (NTN), and a large number of adolescents. Because it is often difficult keeping adolescents interested, I asked how he does it.
Master Andersen explained that he has made an effort to create a welcoming atmosphere for adolescents.
Many young people decide to learn Taekwon-Do because they have been impressed by a Taekwon-Do demonstration and want to learn to perform spectacular techniques. They are very enthusiastic at the beginning, but after they earn their Black Belt, there is a waiting period of 18 months before passing the exam for the second degree Black Belt and a further two years for the level after that. It is important to keep them progressing by setting goals and motivated during these waiting periods.
To do this, Master Andersen organizes a range of activities (a school magazine, parties on various occasions, and others) and the young people are encouraged to bring their friends to these events.
He also uses music, particularly the type of music his students enjoy, in these activities. The right music can raise the energy level and create a positive atmosphere.
Obviously, Master Andersen’s up-to-date approach works. His students are highly motivated and happily involved in Taekwon-Do activities.

As I mentioned in a previous message, at our school here in Quebec we respect the waiting periods prescribed by the ITF, but we also evaluate all our Black Belt students every six months during those waiting periods. This works well since for each degree from first to fourth degree, there are three patterns to learn and master. Frequent evaluations give the young student regular feedback, helping them to readjust their training, remain motivated, and reach their goal of passing the exam when the waiting period is over, so they can move to the next Black Belt degree.
We all enjoy receiving praise for what we do well, so teachers should be generous with praise for work well done and goals reached. (It would be counter-productive to give praise to everyone for everything they do.) At our school we have had positive results from a program of monthly “Méritas” awards based on a point system; points are earned for performance at exams or in competition, for respecting the credo, and for academic performance among other criteria.

In Conclusion…
Our young people represent the future for the ITF, and we have been working on several projects that will be of particular interest for them.
For the children, a committee has been working on the concept and contents for a “Kid’s Corner” on the official ITF Website. Our Website is currently aimed at adults, but this new section will offer information and activities specifically for children as well as information for their parents.
For the adolescents, we will be introducing an Exchange Program. They will have opportunities to visit other countries, to get to know Taekwon-Do students in those countries, and to train with them.
ITF Taekwon-Do is an excellent product that offers positive benefits to people of all ages, but it is a great advantage to start young.
I strongly encourage all parents, teachers, and coaches to continue to support their young people as they learn to live the Taekwon-Do way of life.
I sincerely believe that the complete Taekwon-Do program – when taught in conformity with the ITF by competent, experienced instructors and reinforced by appropriate support from the student’s parents and school – can help even our youngest students to develop a strong mind in a healthy body and, thus, to become good citizens helping to build a better world.

Sincerely yours,
Grand Master  Trân Triêu Quân
President of ITF
November 7th , 2007

Fitness Test

Mr Evan Impson

At some stage on your Grading day for what ever dan you are going for you will attempt the fitness test. When ever during that day you do that test you know there is another 6 hours of exercise for your grading you know you have to perform at your best so you strive your hardest regardless of the fitness test. The purpose of the test if for the examiner to access your fitness and perseverance as the grading is to push you to your limits and then some more. To be able to be at ones best, to remain stress free, have enough energy to concentrate and perform consistently, you should be reasonably fit before you send away your application. So lets look at the preparation needed. Remember 16 points can be earned and this can be the difference between failure or a pass. So if you fail quite badly on this, your fitness level isnt really there for the whole grading and your whole result could be down.

For example, lets look at the requirements for a 20 year old male. He needs to do 2.4 km in 8 minutes, 100 sit-ups in 2 minutes, 55 press ups without stopping and 3 x 2 minute rounds on an air shield kicking with full power in a good tempo. So, how do you go about it?. You DONT just wake up one day and be able to do it. Firstly, we work out a training programme not just to concentrate on these particular requirements, but bring your general fitness level up to survive the whole weekend and perform at your best.

Let s look at your proposed weekly plan, starting 3 months or more before grading day. Every morning except for your rest days: light skipping for a couple of minutes joint rotations of the upper body reps of 10 both legs: reps of 10 for rotations dynamic stretching of the legs to the back, hip rotations both sides dynamic stretching of the legs to the side, knee rotations both directions, dynamic stretching of the legs to the front, ankle rotations both directions Now set a number of press ups you can do with failure on the last three. Do the same again for your sit ups. Remember, dont push it. After each week, assess your progress, slowly increase push ups by 5 and sit ups by 10. Now do the stretching and joint rotations for 1 more set. This is your early morning work out.


Club Training: At the end of training do the air shield work out. You should start off with 2 x 1 minute rounds with 1 minute rest between rounds. Bring it slowly to 2 x 2 minute rounds, then bring in the third round with increases by thirty seconds. Near grading time, you should be up to 3 x 2 minute rounds. Occasionally throw in a fourth round and do until failure now and then for a complete blow out.


Run - Push ups & Sit ups: A minimum run of half an hour preferably on a hilly road course. You will find you can increase the time away from home, but remember to slowly increase as if you "over- train" you can pick up stupid niggly injuries!. Attempt the sit ups and push ups. Do as many reps and sets until you reach your goal e.g. one set of 55 push ups, second set of 30, third set of 15,. Total of 100 push ups. Make sure you spend a good time stretching after this work out.


Club Training - Air Shield Work:


Run - Sit ups, Press ups, Strength Work out: Do your half an hour run with medium intensity. Do your sit ups and press ups. Follow this with a weight work out on areas of your legs which need improvement. Followed by a good stretch.


Run - Sit ups and Press ups: Now the run tonight is the 2.4 km timed (keep a record) on the flat, or if you know where the grading is, use a course which is similar. Sit ups and press ups 1 set for each to failure. A good stretch again.


Light warm up e.g. jogging on the spot, skipping, star jumps, burpees. Now start at Chon - Ji and work your way up to your highest patterns, full power. If you have a hanging bag, do some kicks. 10 kicks per leg every kick you know. Push ups then sit ups. Your one step against an imaginary partner. Finish with your three highest pattern, then a good stretch.


Rest Day *NOTE: If you find yourself not coping with this workload, drop off Thursday training. Bring it back in when you can handle it.

** Plyometrics can be performed on two to three times a week. To be done for no longer than fifteen to twenty minutes. To be performed before you go on the run.


With any exercise programme it should be a good idea to have a look at your diet and fluid intake. You should concentrate on foods that are going to give you energy (Carbohydrate foods). Increase your fruit and vegetables to about 60% of what you eat. Cut out fatty foods, make it easier for your body to digest the foods and free up a lot of energy for exercise.

Water - being hydrated is the state your body should be in all the time. As a guide, weight yourself in the morning, then weigh yourself after exercise. The difference is how much water you have lost. 1 kg equals 1 litre of water - generally eight to ten glasses of water a day are required to stay hydrated. If you increase your fruit intake you will find you have to drink less to stay in the hydrated state.

If you eat and drink well your body is generally getting all the nutrients and minerals if needs. Supplements arent needed. The only one I would recommend is a carbohydrate drink for after training. Just because you have stopped training, physically your body hasnt its just starting to really burn calories.


So a good carbo fluid replenishing drink keeps your body going by supplying it with food it can burn. Until you can get home and eat something substantial.

This essay for the fitness test is not the final word on it but a guide that can be used and altered to suit your needs.

Ive based this plan on what seems to work for me, having played provincial and International Australian Rules Football for the last nine years. During that time Ive met a lot of people in the exercise arena and been put on numerous programmes to increase our fitness levels and it seems all the programmes are pretty much like this.

The fitness level needs to be rood before the skill level improves is the most important statement in this essay. The only way to do that is by putting time aside and doing that.

Are you ready for Black???
Mrs Glenis Gummer

The elements one needs to survive the Weekend of Black Belt Grading are:

A high level of anaerobic and aerobic fitness.
A through knowledge of all theory requirements.
Well practised in all techniques as required in patterns, one step sparring, self defence and destrucyions.
A clear frame of mind to be able to meet all challenges with confidence, both the expected and unexpected.
A supple body to help in the prevention of injury.
Strength to be able to endure a tough weekend without becoming over-tired.
To be fully ready to meet all the challenges you are likely to be faced with over a Black Belt grading weekend, you as a potential candidate, should start a dedicated program of training at least 6 month prior to the actual grading date.

In this respect goal setting can be of enormous value and importance, as by not having a clear idea of how your training is progressing can only make it more difficult to end up at your intended destination. Make a list of attainable goals to meet your needs. These goals only need to be easy to begin with and should be revised periodically with the ultimate goal "The Grading Weekend".

Example goals:

First make a list of the required elements needing your attention.

Physical fitness: Strength - Press ups/sit up Anaerobic - Air-shield Aerobic - Jogging

Destructions Patterns One step Theory Mental confidence and fitness Example goals to attain one month after commencement of training:

1. Able to run for 20 mins: Do 30 sit ups: 20 press ups: 2/1 min. rounds on the air shield
2. Outline of 5 one step sparring combinations.
3. Learn one section of theory requirements.
4. Staying focused in training sessions when executing patterns.
5. Determining what are the best destructions to suit you.
When setting goals remember to make them attainable, revise them regularly, allowing time for rest days and recovery from injury.

Once you have established your goals you should identify with both your physical and mental strengths and weaknesses, with these strengths and weaknesses in mind as well as your intended goals, prepare a training schedule which will incorporate these aspects, with more emphasis towards the weaknesses. The weaknesses are the elements you probably like practising the least and by concentrating more on these weaknesses you should make an overall improvement both mentally and physically, consequently making you overall, a well rounded candidate.

At times leading up to your grading, while becoming over tired at times with sore muscles, you might become despondent and start having a few self doubts. This is the time your body might need a rest both emotionally and physically and your goals revised. Take a positive look at what you have achieved and push the doubts aside, and go forward with confidence.

Be sure to make your training schedule flexible and varied, having light work days and hard work days, with rest days so as to let muscles recover to help prevent injury from over tired muscles.

Jogging or other similar aerobic activities need to be undertaken at least 3 times a week to improve your aerobic level. As time draws closer this should be supplemented with anaerobic activities, like 100 metre sprints, incorporated in your jogging or by air shied work-outs. Anaerobic and aerobic energy both have specific training needs to be developed and since both disciplines will be required over the grading weekend both need special attention.

Strength training is another area which requires special attention. Sit ups and press ups will not happen if not trained for. Very sore, stiff and tired abdominal and upper arms will and can only be the outcome with little or no training, this will make for an inferior performance in the formal part of the examination the following day.

Sit ups and press ups need to be started 6 months out from grading. Starting at an easy level and slowly working up on a daily basis. You will probably already be tired prior to taking the fitness test and cramps will more than likely hit you without enough specific training towards sit ups. You will probably already be tired prior to being tested. To see how you are progressing with this area of your training, do your sit ups and press ups after you come back from a jog or after a club training session.

At this time you could also get someone to give you a few rounds on the air shield, another discipline you will be tested on when tired, after several hours of training. Start with 2/1 minute rounds slowly working up to 3/2 minute rounds.

After all this extra hard training your body is going to start feeling tired and sore, and this is when concentrated stretching comes into its own. You will get more mileage out of your body if you care for it. By stretching you will be doing this.

Before a training session is started correct warming up exercises and stretches should be carried out. This helps to prevent the body from injury and decreases the amount of lactic acid which builds up in the muscles during a hard training session.

Stretching after training teaches the body to relax, encourages the muscle into greater flexibility, and the lactic acid that has built up in the muscles over the training session, will be dispersed more rapidly by stretching.

By doing a correct warm up, and stretching before and after training, encourages the body into a faster recovery, and return to the next training session with a stronger well stretched body, able to handle another hard training session. Stretching is like keeping the body finely tuned, well greased and oiled.

Club training, if not already, should take on a meaningful perspective. As soon as you bow and acknowledge the Do Jang your mind should automatically acknowledge the goals you have set and everything undertaken during training should have your goals in mind. The way you train, will in the end result in the way you grade, especially when both physical and mental fatigue start to set in. At every club training session every pattern, every kick, every hand technique, every jump should be given your full attention and determination to execute it better and more focused than the last time. If you have had a hard day at work or school you should not forfeit a training night, by training after a hard day can only strengthen your resolve, improving and strengthening your mental determination and confidence to perform under difficult situations. Push yourself a little - the discoveries you make might surprise you.

Approximately 6 weeks out from grading all elements of your grading should now be in place with only the fine tuning needing to be done.

On arriving at the Do Jang for your grading remember most of all your etiquette by:

Thoughtfulness to other candidates, It is their grading also and will probably also be nervous and anxious.
Having a good attitude; Be ready to give it your all.
Arriving before time, allowing for a small warm-up and time to become familiar with the surroundings.
Giving the examiners your full and undivided attention; This signals a sign of respect.
Taking care of personal grooming, also a sign of respect to yourself and others, i.e. ironed clean Do bok.
Black Belt Grading itself appears not only for the examiners to test your skills as to your worthiness to become a black belt, But ultimately for you to test yourself. Digging deep within, especially when you have become very tired and emotionally stressed out, you may discover or get a glimpse at the real you. When all is said and done becoming a black belt is not supposed to be easy but should be a great challenge.

The rewards you achieve after passing to 1st Dan come in various forms. You could notice a change in the respect you receive from your instructor and pairs. Your confidence level could go up. Because of the extra training and discipline you endured, the art of Taekwon Do seems to have become a little clearer but still with many more new discoveries to be made. A feeling of self-worth and a sense of achievement, but also with the knowledge of how many more challenges there are still to be faced. This is only the beginning.
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