The training pyramid

RPE Scale

Over Training

Tae Kwon Do Training

Tae Kwon Do Training

Base strength·      Train using your legs
·      Nutritional diet
·      Train using a load in the 65-85% one repetition maximum (1RM) range, using in between 6-12 repetitions (with 30 to 90 second rest intervals) and sets of 3 to 6.
Maximal Strength·      Can be converted into sport-specific explosive power
·      Trained by using an 85% + 1RM range, using around 6 repetitions (with 2 to 5 minute rest intervals) and sets of 2 to 6


Explosive Power·      Power lifts
·      Use loads in the 80-90% 1RM range, using 1-2 repetitions (with 2 to 5 minute rest intervals) and sets of 3 to 5
·      Use loads in the 75-95% 1RM range, using 3-5 repetitions (with 2 to 5 minute rest intervals) and sets of 3 to 5

Training Zones

Principles of Training

Principles of Training

SPORT

Specificity – training must be matched to the needs of the sporting activity to improve fitness in the body parts the sport uses.
Overload - fitness can only be improved by training more than you normally do. You must work hard.
Progression – start slowly and gradually increase the amount of exercise and keep overloading.
Reversibility – any adaptation that takes place as a result of training will be reversed when you stop training.
T variation -  a variety of actions of the same movement

FITT

Frequency - decide how often to train.
Intensity - choose how hard to train.
Time - decide for how long to train.
Type - decide which methods of training to use.

Sir Chris Hoy - Cycling