Taekwondo Performance Program
Parisi- Friction Grand Rapids
Martial Arts, Combat Sports, Youth SportsBuild a stronger, more prepared athlete for Taekwondo. This program is set to help anyone in the Taekwondo community. Whether you're a coach, an athlete, or a studio owner, this program can benefit you.
A
Nutrition Week 1
For Completion
Prep
A
Lower Body Max Effort Warmup
1:00 Plantar Rollout 1:00/side Calf Stretch Hold 1:00/side Hamstring Stretch/Rollout :30/side Single Leg Glute Bridge Hold :30/side Front Scale Hold 10 PVC Hinge Drill 10 Squat Therapy :30 Straight Arm Plank 10 Air Squat
B
Goblet Squat
3 x 7
C1
Band Hamstring Curl
3 x 20
C2
Supine Leg Lowering
3 x 15
C3
Body Weight Reverse Lunge
3 x 20
Prep
A
Upper Body Dynamic Warmup
10/side Shoulder Circles 2x10 Arch Pulse :30/side 9090 Doorway Stretch :30/side Sleeper Stretch 10/side Lacrosse Ball Mid Trap Smash
B1
Prone Scorpion
2 x 10
B2
Iron Cross
2 x 10
C1
Single Arm Plank
4 x 0:30
C2
Hanging Leg Raise
4 x 8
D
KB Hang Snatch
7 x 14
Heat Therapy and Upper Body Mobility
A
10 to 20 Minutes of Sauna or Hot Bath Followed by Myofascial Release and Stretching
Conditioning
B
Mobility Circuit
20/side T-spine Mobility w/ Foam Roller 20/side Lat Foam Roll 1:00/side Lateral Child's Pose 20/side Pec Foam Roll 1:00/side Twisted Cross Pec Stretch 1:00/side Thread the Needle 20/side Thoracic Rotations 20/side External Rotator Lacrosse Ball Smash 1:00/side Internal Rotation Stretch
Prep
A
Lower Body Dynamic Warmup 2
Lacrosse Ball 3 Point Plantar Mobilization :30/side Front Split + 10 knee extension each leg in each position
B1
McGill Dead Bug - Oblique Cue
2 x 0:20
B2
Side Plank Rotations
2 x 20
B3
McGill Mountain Climbers
2 x 20
B4
Copenhagen Plank
2 x 5
B5
Mcgill hip airplane
2 x 10
C
Back Scale - Lateral Scale - Front Scale
2 x 0:20
D1
Glute Shift Knee Lifts
4 x 0:10
D2
Speed Skater
4 x 0:20
Prep
A
Upper Body Dynamic Warmup
10/side Shoulder Circles 2x10 Arch Pulse :30/side 9090 Doorway Stretch :30/side Sleeper Stretch 10/side Lacrosse Ball Mid Trap Smash
B
KB Pendlay Row
3 x 7
C1
Banded Suitcase Carry w/ Kettlebell
3 x 1 @ 30
C2
Bottoms Up Kettlebell Carry
3 x 1 @ 30
D
Prone ATY Pulses
2 x 10
A
T-spine Mobility w/ Foam Roller
1 x 10
Recovery
B
Martial Arts Mobility Circuit
1:00/side Seated Straddle Stretch Pigeon Pose + 1:00/side Couch Stretch 9090 Hip Stretch + 2:00 Frog Stretch Jefferson Curl Hold (use light weight) + 15/side Calf Rollout Anterior Tibialis Rollout + :30/side Lacrosse Ball Plantar Tissue Smash 1:00/side Spread Toes (interlock fingers between toes, move left to right & front to back) + Cold Shower for 5:00-10:00 (get progressively colder throughout time)
Bobby Armock
I pursued my love for fitness with education at Central Michigan University, majoring in exercise science and minoring in athletic coaching. Throughout college, I volunteered during my semester breaks training wrestlers and football players from my former high school. After school, I found a job as a personal trainer and eventually found an opportunity to help start Friction.
Mike Carr
During my freshman year of college, I signed up at a Globo gym because they were starting to offer CrossFit in one of their rooms. After a year or so, I came back to Friction Grand Rapids during my sophomore year of college and got my CrossFit L1, and started coaching. I then acquired my USAW L1 and started Victory Kid Barbell Club. I have since progressed from coach to manager, to now Co-Owner.