Taekwondo Strength Training

To improve at Taekwondo, you must not only improve your flexibility but also your strength. This page deals with exercises that will improve your overall martial arts strength - for better breaks, harder kicks and stronger punches. If you are looking for improved flexibility then visit our stretching page.

You should read The Men's Health Big Book of Exercises. It has HUNDREDS of great exercise routines covering your back, chest muscles, quads and any other muscle that you can think of! It has thousands of photos and very precise instructions. An awesome book if you are looking to improve your overall martial arts strength & power. * And check out the low cost exercise equipment deals at Walmart.

• For stronger & faster kicks, you need to work on areas such as your quads & calves.

  • Leg extensions

  • Leg lifts - A single leg lift is safer than a double leg left. Double leg lifts can put excess strain on your back.

  • Leg press

  • Barbell squat

  • Barbell lunges

  • Calf raise with weight machine

  • Calf raise without weight machine - After I tore my calf muscle, I have been religiously using this exercise to strengthen my calf muscles for Taekwondo.

  • Hamstring curl - As your kicks get higher, the greater chance of hamstring pulls. So work on the flexibility & the strength of your hamstrings.

  • Knee extensions with ankle weight

• For more powerful punches & blocks, you need to strengthen areas such as your triceps, biceps, forearms, shoulders and back.

  • Push-ups - A great exercise because it is free and you can do it anywhere. No gym or weight set required! Push-ups work areas such as your triceps, chest and shoulders.

  • Bench press

  • Bicep curls

  • Pull-ups - Buy a pull-up bar & place it in a door frame and do this exercise at home.

  • Lat pulldown - Needs an exercise machine.

  • Triceps extensions

  • Bent-over row with dumbbells

  • Dumbbell flys

  • Chest dips

• More for more explosive punches or kicks (i.e. spinning hook kicks), you need to work on torque or twisting power (so can have a more powerful "wind-up"). You will need to exercise areas such as your stomach, lateral obliques (your side muscles) and your lower back. Here are a number of "core exercises".
  • Sit-ups
  • Bicycle crunches
  • Bicycle exercise
  • Captain's chair
  • Crossover crunch
  • Crunches
  • Oblique crunch
  • Plank
  • Reverse crunch
  • Segmental rotation
  • Seated Russian twist
  • Superman
  • Vertical leg crunch
  • Woodchops