Total Taekwondo | 12 Week Strength & Conditioning Program

JL Performance Coaching

Combat Sports, Martial Arts

Coach

James Langford

Total Taekwondo is a 12 week comprehensive strength and conditioning program designed to support your Taekwondo technical and tactical development.

This program will take the guess work out of your training and follow a scientific, principles based systems that will improve your ability to be strong, powerful, fit and robust on the mats.

When joining this program you will receive:

Periodised training program following scientific and research based principles.
Advanced strength and power methods.
Energy system development through both general and specific methods.
Mobility based warm ups before each session.

The program is designed by Great Britain Taekwondo Strength and Conditioning Coach, James Langford. For those who wish to take their physical development to the next level and be the best that they can be then look no further than this all inclusive program.

$139

Get Total Taekwondo | 12 Week Strength & Conditioning Program

Elite levels of conditioning.

Total Taekwondo will take you step by step through a conditioning program designed to enhance each energy system. This will improve your ability to recover, your ability to repeat high intensity efforts and your capacity to work at a continuous high intensity.

Improved robustness

Whilst we can not stop injuries this program will help mitigate injury risk but increasing the capacity and endurance of key musculature including hips, calves, groin and ankles.

Video demonstrations and explanations

Each training block and session has an in-depth explanation as to what it is doing and how that will impact your training. On top of this every exercise comes with video demonstrations and the ability to log and track progression.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow.

Programming 4 days per week

This comprehensive training program includes two strength sessions and two conditioning sessions each week.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy.

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Everything you need will be delivered through a coaching app.

Equipment

Required

Barbells // Weight Plates // Dumbbells // Resistance Bands // Medicine Balls

Recommended

Kettlebells

Sample Week

Week 1 of 12-week program

Sunday

Note from Coach

Monday

Week 1 Day 2 - 1x20 Day 1

Worlds Greatest Stretch

2 x 5

Squat and Press

2 x 6

Bird Dog

2 x 5

Walking Single Leg Romanian Deadlift

2 x 6

Repeated Ankle Jumps

1 x 20

Extensive Med Ball Slam

1 x 20

Front Squat

1 x 20

Weighted Push Up

1 x 20

DB Lateral Lunge

1 x 20

Inverted Row

1 x 20

Single Leg Dumbbell Glute Bridge

Plate Deadbug

1 x 20

Landmine Bar Twist

1 x 20

Tuesday

Week 1 Day 3 - Cardiac Output Session 1

Run

1 x 40:00

Thursday

Week 1 Day 5 - 1x20 Day 2

Worlds Greatest Stretch

2 x 5

Kettlebell Single Leg RDL + Row

2 x 6

Downdog Toe Taps

2 x 5

Walking Lunges

2 x 6

Repeated Lateral Hop

1 x 20

Extensive Med Ball Rugby Pass

1 x 20

Front Squat

1 x 20

Weighted Push Up

1 x 20

DB Lateral Lunge

1 x 20

Inverted Row

1 x 20

Single Leg Dumbbell Glute Bridge

Plate Deadbug

1 x 20

Landmine Bar Twist

1 x 20

Friday

Week 1 Day 6 - Cardiac Output Session 2

Run

1 x 40:00

Coach

More from JL Performance Coaching

James Langford

Elite Taekwondo Strength & Conditioning Coach

Evidence Based Programming

This program is not just planned around methods that are shown within the research to be effective but also methods that have been tried and tested with elite Taekwondo athletes.

Get Total Taekwondo | 12 Week Strength & Conditioning Program

FAQs

Who is this program for?

This program is for aspiring Taekwondo players and athletes who want to take their performance to the next level.

What if I miss a day or a week?

Do not worry. You can always adjust your calendar and repeat days or weeks if something is missed. Ideally this plan should be performed in the 12 weeks but it can be adapted if needed.

Can I contact you?

TrainHeroic provides a great application where you can send any questions to your coach, James Langford.

What is different about this program?

The Taekwondo Dominance program is based around scientific principles that have been tried and tested within elite environments. Most athletes just do that they feel is right but are not necessarily sure if it is going to help them improve. This takes away any of that guess work.

The Proof

Saihra

Taekwondo Player

Verified Athlete

"A big part of my sport is having a strong foundation of strength and a level of conditioning. I tried out my own plans and various other PT’s over the years. But the only programme that has stuck and worked, is James’."

Jennifer

Taekwondo Player

Verified Athlete

"I still have a long way to go getting back in the ring, but James has made it so much easier and given me the confidence that when I do fight again I will have done everything I possibly could."