The Tao of Taekwondo

Notes and reflections from a deeper practice of traditional taekwondo

Tuesday, January 29, 2008

Strength building exercises everyday

I have adopted a regular strength building routine that I do every other night (or every night if I don't feel soreness). It is a simple way to build your endurance for triceps, core strength and legs and you progress steadily.

At this point, I am doing seven sets of the following:

  • 10 pushups
  • 10 situps
  • 10 squats
  • 10 breaths
Following that, I do 2 sets of 15 reps of each. It's important to take the breaths. Overall, that's 100 of each every night and breaking it up allows you to do them with good form which is important. Follow this with some stretching and meditation.

Now to progress on those, I am adding one set of 15 a month, replacing one set of 10. So next month it will be 6x10 and 3x15, meaning 105 reps. Every month repeat that pattern so that by August I'll be doing 9 sets of 15. At that point, I'll start the process again, with the last set being 20 reps and keep going. In a year or so I should be doing 200 reps almost every night.

This is an easy routine to keep, takes about 15 minutes and makes for a nice warm up for a stretching session. You can do it anywhere, including in a hotel room which is important for me these days.

It's important to train more than twce a week to see progress. I am seeing immediate results in my stamina, form and endurance with these exercises.

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