Training

[koryodan]

I am a WTF Taekwondo fighter and I have just began competing on an international level abroad. Nationally I could fight without doing a lot of the strength and weight training routines because a lot of the fighters were weak.

However! I have noticed since fighting abroad that the other competitors that I have played are a lot stronger and more flexible than me so I am starting Mr Kurz program to take me stronger and for me to get to the 'next level' when competing internationally. My dynamic flexibility in my kicks is excellent but what use is that if I cant kick with the same strength as my competitors abroad!

I just needed to ask some questions on strengthening my core body muscles such as my abs and lower back.

I have realised how weak I really am because on my first day of starting the program I did 20x5 sets of sit-ups and my abs are still sore 2 days afterwards! My question on this issue is are single sets of sit-ups better such as 1x60 sets building upto 1x100 sets and so on or should I break it down into sets as I already have and just reduce the number of reps in a set until my abs can take more reps in a set?

One more question that I would like anyone to answer is: is this the correct sequence of exercises for me to build the strength in my lower back? :

1. Back extensions on the bench with no weights. (I can do ext on the floor with ease so I have moved to the bench) at the same time I should be doing hindu squats to build up my legs.
2. When my abs are strong enough (single set of 500 reps) introduce weight to my back ext. on the bench.
3. When I am doing back ext. on the bench with weight should I now begin doing good mornings leading onto deadlifts?
4. When I begin goodmornings I should move from doing hindu squats with no weights to deep squats with the weight I am using with goodmornings.
5. When I am lifting more than 1/3 of my body weight I should move onto hip flexor leg lifts and lunges with weights.

I know an athlete should 'listen' to there own body and do what exercise is right for themselves but I just need to know if this would be a rational sequence of exercise from some of the athletes on this forum with experience! Any opinion from Mr Kurz? I have no mental rigidity in my training methods and I am open for any suggestions to improve my training.

Thanks guys, sorry it is a long post and keep up the good work! You all sound like amazing atheletes!!

Carl.

[UKfightfreak]

Hindu squats are a great idea while you are getting your stomach strong - I would add a little weight to your back extensions before reaching 500 situps, as your back needs strenth to do situps anyway (as they involve the hipflexors).

Then I think your plan sounds good:

Build up until you reach 1/3 or your bodyweight with back extensions, and as long as your hindu squat has reached 100 reps start on general strenth exercises for the legs such as squats with weight - really upto your bodyweight on the bar. During this time you should have introduced deadlifts as your back should be pretty healthy and strong now for 10 reps your deadlift should keep up with or be ahead of your squat. Once you can do twice your bodyweight for 1 or 2 reps in a deadlift that you can start isometrics!

[mmeloon]

I have realised how weak I really am because on my first day of starting the program I did 20x5 sets of sit-ups and my abs are still sore 2 days afterwards! My question on this issue is are single sets of sit-ups better such as 1x60 sets building upto 1x100 sets and so on or should I break it down into sets as I already have and just reduce the number of reps in a set until my abs can take more reps in a set?

Carl, don't get discouraged. If you haven't been doing any abdominal work at all then it's not too surprising that you are sore several days afterward. It doesn't really have that much to do with your absolute level of strength. You probably should have started gradually to reduce your discomfort but the important thing now is to make progress.

I have a question regarding abdominal training for Mr. Kurz and anyone else. Why are abdominal exercises for athletes usually prescribed as bodyweight exercises in sets of a large number of repetitions? For example, the guidlines given in Mr. Kurz' 20th column on training suggest doing crunches in sets of 100. If increasing core strength is the goal, wouldn't using weights (holding a plate behind the head or a dumbell on the chest during crunches) and lowering the reps to, say, the 20 or 30 range provide greater benefits? Heavy dumbell side bends (for strengthening the obliques) is another exercise I rarely see suggested for athletes even though our ability to rotate our torso powerfully is essential for most martial arts. For function-first athletes (as opposed to bodybuilders who's primary motivation is looks), I don't see why weighted abdominal exercises aren't prescribed more often. Am I missing something?

-Mark

[Thomas Kurz]

Why are abdominal exercises for athletes usually prescribed as bodyweight exercises in sets of a large number of repetitions?

Because muscles of the abdomen have to support the lower back by generating intra-abdominal pressure and also twist the trunk. They have to do both these things with every punch, kick, throw, or pull. When you spar or shadow fight, or work with the bag, either one of your limbs is not punching or kicking but your abs (and your lower back) tense with every punch and kick. See how many punches and kicks you throw during a workout and you will see why long sets of abdomen exercises are recommended.

If increasing core strength is the goal, wouldn't using weights (holding a plate behind the head or a dumbbell on the chest during crunches) and lowering the reps to, say, the 20 or 30 range provide greater benefits?

There is nothing wrong with doing crunches or sit-ups with weights--I do them myself--but one better know how. If the form or pace are wrong injuries happen that are not likely or possible without weights.

The likely reasons for not advising the use of weights in abdomen exercises are:

a) it is easier to strengthen the abdomen with bodyweight exercises than say, the lower back;

b) one can generate progressively greater muscle tension (the stimulus for strengthening) of abdomen muscles while performing universally useful exercises for strengthening the lower back, such as deadlifts;

c) one can increase muscle tension by either making movements larger (V-sit-ups, hanging leg raises, bridge kickovers), or by slowing down movements or even holding positions--neither option very effective for strengthening the lower back.

Heavy dumbbell side bends (for strengthening the obliques) is another exercise I rarely see suggested for athletes even though our ability to rotate our torso powerfully is essential for most martial arts.

Side bends with heavy weights mean bending your spine while compressing it--not a healthy thing to do. To work obliques do twisting crunches or sit-ups with weights held close to your shoulders.

[mmeloon]

Mr. Kurz, thanks for the comments. I hadn't thought about the possible effects on vertebral disks when doing side bends (I assume that is what you meant by "not a healthy idea") but you're right that it doesn't seem like something you'd want to subject them to.

-Mark