Taekwondo Axel Müller

Coach
Paul Mengen

The Beginner's Edition

This simple yet effective training program spans over a period of 4 weeks, consisting of the first Mesocycle, wich prepares for the following one optimally.

The entire program aims to reduce the complex and advanced athletic training of professionals to the most important and effective aspects, and make it possible for the average athlete to do it in just two days a week.

This allows those who don't have much time for training besides Taekwondo to benefit from the immense advantages of a well-planned athletic training program without having to invest much time or money.

Features
2 sessions per week
Must use App app to view and log training
Program Training
$15
Get Tae Kwon Do Athletic-Training: The Beginner´s Edition
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Warm Ups - designed for your Needs
Every Work out should start with a proper Warm Up? - Right, but it should be clear, why to Warm Up. And our, for athletes specialised Warm p System will help you to get Warm, Wake Up and become ready to perform every Rep at your best!
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Plyometrics - to become explosive
A huge Fan of physics? If not you will be after you read this. Everybody wants to dominate the ring, finish your Opponent with devasting Knockout Power, and win before the fight even started, right? But what exactly does it mean to be powerfull? Power = Force x Velocity If we want to be powerful, we have to be strong AND we have to be fast, and this is the point where Plyometrics enter the Ring.
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Strength - to become strong AF
So lets have a look at the other important factor of Power - Strength- Ever seen this type of guy who could throw a dozen kicks in a second without ever really touching the opponent? Thats exactly what I mean, to become able to use your Speed, you need to become strong AF to not only score a few point, but to break bones and take some Souls!
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Joint Integrity - to be able to keep it
At the end of every Workout you will perform a number of „little“ Exercises, known as Joint Integrity Movements or in a general Weightlifting Term - Accessories These Exercises will help you to prevent imbalances, better your s and keep your joints healthy and able to move. So don't you dare to even think about skipping them if you wat to become an absolute beast on the long term!!!
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Just try it - Stand out from the Growd!
„But lifting Weights will make me slow and bulky!?“ - Ever heard of those? Forget about what the Growd says, listen to our professionally designed Training Programm to boost your Performance and let the Growd behind!
Features
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Access to your coach
Just message me anytime you got a question. And remember, no question is dumb - only you might be!
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Programming 2 days per week
You, as an Athlet or just a regular guy, who likes to practice Martial Arts, will only need two sessions per week to become an absolute Beast!
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy!
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
You will need:1. a Olympic Barbell with Weight and a Squat Rack2. Med Balls 3. Fitness Bands4. a Suspension Trainer5. a Hyperextension Chair6. a Chin Up Bar7. a Foam Roller
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1: Extensive Pyometrics and Hypetrtophie

A1

Calf Stretch

3 x 0:08

A2

Hip 90/90 Roll

1 x 10

A3

Elephant Walks

2 x 50

A4

Poliquin Pulse

2 x 50

A5

Lat & Pec Stretch

1 x 0:30

B1

Quarter Squat Jumps

2 x 10

B2

Plyo Push-Up

2 x 8

C1

Back Squat

3 x 15 @ 60 %

C2

Barbell Bench Press

3 x 15 @ 60 %

D1

Pistol Squat

2 x 10

D2

TRX Row

2 x 12

E1

Back Extension

2 x 25

E2

Band Face Pull

2 x 20

F1

Couch Stretch (Hip Flexors)

2 x 0:45

F2

Pigeon Stretch

2 x 45

Wednesday
Week 1 Day 4

A

Theraband Ankle Band Walks

1 x 20

B1

Mcgill Bird Dog

2 x 10

B2

Mcgill hip airplane

2 x 5

B3

mcgill deadbug

2 x 10

C

Shoulder Mobility - Lax Ball

D1

Low Pogo + High Pogo

2 x 20

D2

Med Ball Chest Pass

2 x 10

E1

Trap Bar Deadlift

3 x 12 @ 68 %

E2

Overhead Press

3 x 12 @ 68 %

F1

Lying Leg Curl

2 x 20

F2

Chin Up with Band

2 x 10

G1

Plank

2 x 0:45

G2

Side Plank Rotation

2 x 10

H

Foam Roll

1 x 1

Coach
More from Taekwondo Axel Müller
coach-avatar Paul Mengen

FAQs
What should I do if I can't complete certain exercises?
If you have limitations due to previous injuries, lack of necessary equipment, or simply don't want to perform a certain exercise for other reasons, feel free to send an email to paul@mengen.eu with a brief description of your problem, and I will personally address your issue.
What should I eat before Training?
To deliver the best possible Performance, you should eat around 60 to 80 Gramms of Carbs around a hour before Training. Just make sure you don’t overeat and are still able to move smoothly!
What should I drink during Training?
Just get some isotonic drink from the supermarket and don’t be afraid of some Sugar!
What should I eat after Training?
Try to eat 1 Gramm of Carbs per Kilogramm Bodyweight and 0.5 Gramm of Protein per Kilogramm of Bodyweight right after Training to make sure Regeneration and Protein Biosynthesis speed up.

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