Weight Training for Taekwondo

Weekly Taekwondo Weight Training Schedule

Monday Lower Body Strength + Cardio Squats (4×8–12),

Deadlifts (4×8–12),

Lunges (3×12/leg),

Calf Raises (4×20)

Tuesday Upper Body + Core

Bench Press (4×8–12),

Bent Rows (4×8–12),

Pull-ups (3×8–12),

Planks (3×1 min)

Wednesday Skill Work + Flexibility Kicking drills (30 min),

Shadow sparring (15 min),

Static & PNF stretching

Thursday Plyometrics + Cardio

Box Jumps (3×15),

Broad Jumps (3×10),

Plyo Lunges (3×12/leg),

HIIT (20 min)

Friday Full Body Strength

Clean & Press (4×8),

Front Squats (4×10),

Dumbbell Bench (3×12),

Rows (4×10)

Saturday Skill Work + Flexibility

Pad work (20 min),

Kicking drills (30 min),

Deep stretching (20 min)

Sunday Active Recovery

Light yoga,

walking,

foam rolling (30–45 min total)

---

🔁 Key Guidelines

• Reps & Sets: Stick to 3–4 sets of 8–12 reps for strength; 15–20 reps for endurance-based moves like calf raises or plyometrics.

• Rest Between Sets: 60–90 seconds for strength, 30–60 seconds for plyometrics.

• Weight Intensity: Use 60–70% of your 1-rep max to maintain speed and control.

• Warm-Up & Cool-Down: Always include 5–10 minutes of dynamic warm-up and static stretching post-workout.