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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.
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