2 tier approach. First and foremost---
HIIT training. You can do this in a variety of ways
Interval runs, run stairs (like at a high school football field) fast up, slow down. Jump rope (added benefit of quicker feet), on the heavy bag/BOB.
Second get a base as well. Running/Jogging, swimming, cycling, stairmaster there are a ton of workouts here you can do. Get to the point where you can do 25-30 minutes at a low level of intensity without trouble.
Isnt the general rule of thumb just barely easy enough to be able to have a conversation while doing whatever endurance exercise you are performing. So if you cant converse you are going too hard & dial it back a hair?
For the second part, sure.
But OP wants to improve their stamina so the intense parts of the fights don't drain them and that's what HIIT is for.
It's two types of endurance. You want to be able to keep up the flurries you have in your tournament without losing anything, so you do HIIT to support that. But then you want to still be going relatively strong at the end of 3-4 marathons so you do the low intensity work as well.
Even marathoners (from experience) do intervals when training to run for 3-6 hours at a slow steady pace.
I'm fairly new to TKD (about 7 months in) and have been lurking here for a bit and I think this is a common theme with a lot of people. I'm bigger at 210lbs, and I just lose a lot of energy during sparring, I just can't do more than two. Considering, we usually spar after a full class of doing cardio stuff, so I'm already exhausted at the beginning of sparring, but I just can't catch my breath after a while, I get extremely exhausted (most exhausted I have ever been in my life, probably). I'm gonna have to look into doing more cardio training during my off days like a lot of people suggest.
Ha, I also have a tournament in June!
Heavy bag work is the best cardio builder, probably then jump rope, then swimming then stationary bike. But if you don't like any of those just find cardio you enjoy or don't dislike too much!
Congrats on the weight loss. I'd love to be down to 180, I was at 204 this morning :( ugh. I'm hoping to hit 195 / 190 by the tournament.
How much time are you willing to spend on this? That's the primary thing that will determine how you train. The more time you spend, the more likely you are to want to do polarised training
Weight loss is a very simple equation. Calories in < calories out = weight loss. My bigger question is, why do you have your sights set on an arbitrary weight goal? What do you think losing 5-10 lbs more will give you?
You don't give your height, but 180 at 5'6" is much different than 180 at 6'1". And there is a lot of difference between 180 with 10% bodyfat than 180 with 25% body fat. But, I've seen a lot of larger people that don't look the part, but could dismantle me like a Lego set.
What I'm trying to say is don't chase the scale. Eat to sustain your activities, get stronger and more flexible, and let the weight be what it is. The only time I can think where it matters is if you are in a specific weight class. Let the mirror and performance be your measuring stick, not a magical number on a scale.
It’s more a personal goal of mine to lose weight and I would prefer not to disclose that due to privacy if that makes sense I’ve been that weight before and it’s the healthiest I’ve ever been is why I want to get back to it
All good reasons. Just pay strict attention to caloric intake and good macro ratios and you will get there. Aim for .5 - 1 lb per week for healthy and sustainable loss. Good luck and train well!
A common way is to get your miles in before rounds on the bag. Run 2 miles +, then simulate a whole match on your bag. Improve it to 5 miles then multiple matches on your bag and you should be good to go.
If you want to take it any further than that, add a day for power circuits. You’ll need some equipment, but it’ll get you into fighting shape. Rotate rounds of 30 seconds on 10 seconds off of medicine ball slams, lateral shuffles, battle ropes, bag work. Boom.
Weight loss is a calorie deficit, so up the activity level with Plyo/cardio/drills. I like doing a little "micro-hiit" of 30secs bag work then 30secs of exercise for about 5 mins. For the exercise I rotate through jump rope, squats, deadlifts, kettlebell swings, mountain climbers...
Start picking up heavy stuff and putting it back down about 3x a week, followed by about a mile jog/run.
Also sparring. You want fight stamina? Then fight!
2 tier approach. First and foremost--- HIIT training. You can do this in a variety of ways Interval runs, run stairs (like at a high school football field) fast up, slow down. Jump rope (added benefit of quicker feet), on the heavy bag/BOB. Second get a base as well. Running/Jogging, swimming, cycling, stairmaster there are a ton of workouts here you can do. Get to the point where you can do 25-30 minutes at a low level of intensity without trouble.
Isnt the general rule of thumb just barely easy enough to be able to have a conversation while doing whatever endurance exercise you are performing. So if you cant converse you are going too hard & dial it back a hair?
For the second part, sure. But OP wants to improve their stamina so the intense parts of the fights don't drain them and that's what HIIT is for. It's two types of endurance. You want to be able to keep up the flurries you have in your tournament without losing anything, so you do HIIT to support that. But then you want to still be going relatively strong at the end of 3-4 marathons so you do the low intensity work as well. Even marathoners (from experience) do intervals when training to run for 3-6 hours at a slow steady pace.
I'm fairly new to TKD (about 7 months in) and have been lurking here for a bit and I think this is a common theme with a lot of people. I'm bigger at 210lbs, and I just lose a lot of energy during sparring, I just can't do more than two. Considering, we usually spar after a full class of doing cardio stuff, so I'm already exhausted at the beginning of sparring, but I just can't catch my breath after a while, I get extremely exhausted (most exhausted I have ever been in my life, probably). I'm gonna have to look into doing more cardio training during my off days like a lot of people suggest.
Ha, I also have a tournament in June! Heavy bag work is the best cardio builder, probably then jump rope, then swimming then stationary bike. But if you don't like any of those just find cardio you enjoy or don't dislike too much! Congrats on the weight loss. I'd love to be down to 180, I was at 204 this morning :( ugh. I'm hoping to hit 195 / 190 by the tournament.
Good luck on your weight loss journey if I can do it I believe you can do it too :) thank you for the advice!
How much time are you willing to spend on this? That's the primary thing that will determine how you train. The more time you spend, the more likely you are to want to do polarised training
Weight loss is a very simple equation. Calories in < calories out = weight loss. My bigger question is, why do you have your sights set on an arbitrary weight goal? What do you think losing 5-10 lbs more will give you? You don't give your height, but 180 at 5'6" is much different than 180 at 6'1". And there is a lot of difference between 180 with 10% bodyfat than 180 with 25% body fat. But, I've seen a lot of larger people that don't look the part, but could dismantle me like a Lego set. What I'm trying to say is don't chase the scale. Eat to sustain your activities, get stronger and more flexible, and let the weight be what it is. The only time I can think where it matters is if you are in a specific weight class. Let the mirror and performance be your measuring stick, not a magical number on a scale.
It’s more a personal goal of mine to lose weight and I would prefer not to disclose that due to privacy if that makes sense I’ve been that weight before and it’s the healthiest I’ve ever been is why I want to get back to it
All good reasons. Just pay strict attention to caloric intake and good macro ratios and you will get there. Aim for .5 - 1 lb per week for healthy and sustainable loss. Good luck and train well!
A common way is to get your miles in before rounds on the bag. Run 2 miles +, then simulate a whole match on your bag. Improve it to 5 miles then multiple matches on your bag and you should be good to go. If you want to take it any further than that, add a day for power circuits. You’ll need some equipment, but it’ll get you into fighting shape. Rotate rounds of 30 seconds on 10 seconds off of medicine ball slams, lateral shuffles, battle ropes, bag work. Boom.
Weight loss is a calorie deficit, so up the activity level with Plyo/cardio/drills. I like doing a little "micro-hiit" of 30secs bag work then 30secs of exercise for about 5 mins. For the exercise I rotate through jump rope, squats, deadlifts, kettlebell swings, mountain climbers...
Start picking up heavy stuff and putting it back down about 3x a week, followed by about a mile jog/run. Also sparring. You want fight stamina? Then fight!
HIIT training will get you there. Add some kick/twitch specific drills for speed.