TRAINING - WEEK 2


LESSON PLAN WEEK 2
These workouts can be done 3 times a week with a rest day in between.
For active recovery on off days, stay busy with a jog, a walk or bike ride if possible.
Parents please get involved and feel free to jump in and try these lesson plans out with your children!

Parents, please make sure that appropriate risk assessments are carried out and that surrounding risks and potential dangers are eliminated to avoid unnecessary injuries while working out at home. 


LITTLE TIGERS: Please follow the workout on sheet provided (picture)
Theory:
• Rule number 2: Always listen to your parents, teachers and Instructor.
• Counting to 10 in Korean.
• Practice Korean names:  Punch - Jirugi
                                          Instructor - Sabum
                                          Training hall - Dojang




JUNIORS TKD GROUP 1: (White to Green belts)
Each lesson is divided in sections, please have a short rest in between each section and have a couple of drinks throughout your workout.

1 – Warm-up: 5 min light jog

2 – Fitness drills: (to be done once)
• 10 x burpees
• 10 x push ups
• 10 x kick outs
• 10 x lunges

3 – White belts:   20 x straight punches in sitting stance
                            10 x middle blocks with each arm
                            10 x low blocks with each arm

      Yellow stripes to green belts: practice grading pattern 3 x times (check our syllabus page to know which pattern you are on depending on your belt and check our PATTERNS page for videos)
                                                      Practice choice pattern 3 x times

4 – All students: To perform in a fighting stance (it is important to work on both stances so switch for each drill)
• 10 x jabs
• 10 x crosses
• 10 x jab – cross combo
• 10 x side kicks on each leg
• 10 x axe kicks on each leg

5 – Wall kicks:
• 10 x double turning kicks on each leg
• 10 x hook kicks on each leg

6 – Warm down: Finish each workout with a 5 min light jog followed by a 5 min stretching routine changing position every 30 seconds. 



JUNIORS TKD GROUP 2: (Blue stripes to Red belts)
Each lesson is divided in sections, please have a short rest in between each section and have a couple of drinks throughout your workout.

1 – Warm-up: 5 min light jog

2 – Fitness drills: (to be done 2 x times)
• 20 x mountain climbers
• 15 x push ups
• 15 x kick outs
• 15 x lunges
• 15 x burpees

3 – All students to practice - beginner patterns (Chon Ji, Dan Gun, Do San)
                                            - grading pattern 3 x times  (check our syllabus page to know which pattern you are on depending on your belt and check our PATTERNS page for videos )

4 – All students: To perform in a fighting stance (it is important to work on both stances so switch for each drill)
• 10 x jab – cross combo
• 10 x uppercut – uppercut – hook – hook combo
• 3 x sets of 10 front leg hopping side kicks on each side
• 10 x front kicks on each leg
• 10 x turning kicks on each leg

5 – Wall kicks:
• 15 x turning kicks on each leg
• 15 x hook kicks on each leg
• 15 x side kicks on each leg (holding leg up for 5 sec each time)

6 – Warm down: Finish each workout with a 5 min light jog followed by a 5 min stretching routine changing position every 30 seconds.



ADVANCED TKD GROUP: (Black stripes and Black Belts)
Each lesson is divided in sections, please have a short rest in between each section and have a couple of drinks throughout your workout.

1 – Warm-up: 5 min light jog

2 – Fitness drills: (to be done 2 x times)
• 20 x tuck jumps
• 20 x push ups
• 20 x kick outs
• 20 x lunges
• 20 x burpees
• 20 x Russian twists (can be done holding a light weight item or pad)

3 – Practice intermediate patterns 3 x times (Won Hyo, Yul Gok, Joong Gun)
      Practice grading pattern 3 x times (Black Belts to practice relevant Dan patterns)

4 – All students: To perform in a fighting stance (it is important to work on both stances so switch for each drill)
• 10 x jab – cross combo
• 10 x double jab – cross – hook combo
• 10 x rear uppercut – hook – cross combo
• 10 x double front kicks on each leg
• 10 x double turning kicks on each leg
• 3 x sets of 10 front leg hopping side kicks on each side

5 – Wall kicks:
• 15 x turning kicks on each leg (holding leg up for 5 sec each time)
• 15 x side kicks on each leg (holding leg up for 5 sec each time)
• 15 x hook kicks on each leg

6 – Warm down: Finish each workout with a 5 min light jog followed by a 5 min stretching routine changing position every 30 seconds.