In the previous article [Taekwondo Strength Training Basics – The Back Squat] we discussed the benefits and uses of the back squat within a strength training program. In this article we will address how to perform the movement correctly and safely. To perform the movement using a barbell (either fixed i.e. Smith machine or free) we need to focus on five distinct phases as follows:

While browsing the web the other day, I came across a video that really hit me right between the eyes. It’s from one of my heros, not just in sport, but in life in general, with some of the best quotes from some great movies.

Are you showing the world how great you are? Are you showing everyone around you the talents you have to be the best you can be? Show everyone how GREAT you are. They deserve it, so you can inspire them to their greatness too…

One of the best exercises a Taekwondo athlete can use in the gym as a part of their Strength and Conditioning program (and even pretty much all year round!) is the back squat.

There are many variations of the squat movement and the back squat is what is regarded as the “classical” all round movement for lifting with legs. Here I will discuss how the squat movement works and what benefits you gain from performing it.

In Taekwondo training, a good Strength and Conditioning program is a vital component to your success, both short and long term. To gain a better understanding of a proper Strength and Conditioning program we need to understand some of the key elements that is in one.

Firstly as stated in previous articles we need to know what we are training for. What is our goal and what do we need to do to achieve it? Once we know this we can then start to periodize our training. We cover this in more detail at Taekwondo Training – Periodization I and Taekwondo Training – Periodization II.

Then there are different types of training protocols for different training goals. Power lifts use exercises such as clean and jerk, core lifts use exercises like squats and benchpresses and then we have assistance lifts (such as dumbbell curls) which isolate singular muscle types.

There are many different factors that affect stretching and flexibility, especially when it comes to Taekwondo.

One of the main things I see as a Strength & Conditioning (S&C) and Taekwondo coach is different levels of flexibility. Some kids, as soon as they enter the gym, can stretch right down into box splits. Others have to train for years to barely touch their toes.

On the other hand, there are those who have virtually no static flexibility at all but excellent kicking ability, with great height, range of motion (ROM) and technique and others who seem to be ‘hyperflexible’ with little or no kicking technique.

So what are factors that affect our flexibility and why are some individuals more flexible than others?