Taekwondo Basic Upper Body Strength Drills (Kwonkicker)

This is a detailed Taekwondo Kickboxing tutorial for basic upper body & core strength drills. These push-up drills will help increase both punching speed, power and explosiveness.

Click here for more detailed martial arts tutorials by Kwonkicker:
http://www.youtube.com/view_play_list?p=3B4FCC98AAAF3182

Form 1 - Standard Push Up: (2:20)
Works shoulders, arms and chest to a lesser extent. Try to work up to 3 or more sets. Each set should consist of as many reps as you can do. Rest anywhere from 30 seconds to 2 minutes in between each set. (this isn't the only way to structure the session, it is just one way).

Form 2 - Extra Wide Push Up: (3:25)
Works shoulders, arms and chest to a greater extent. Try to work up to 3 or more sets. Each set should consist of as many reps as you can do. Rest anywhere from 30 seconds to 2 minutes in between each set. (this isn't the only way to structure the session, it is just one way).

Form 3 - Hip Push Up: (4:18)
Works shoulders, arms and chest to a greater extent. Try to work up to 3 or more sets. Each set should consist of as many reps as you can do. Rest anywhere from 30 seconds to 2 minutes in between each set. (this isn't the only way to structure the session, it is just one way).

Form 4 - Triangle Push Up: (5:10)
Works shoulders, arms to a greater extent (triceps), and chest. Try to work up to 3 or more sets. Each set should consist of as many reps as you can do. Rest anywhere from 30 seconds to 2 minutes in between each set. (this isn't the only way to structure the session, it is just one way).

Form 5 - Superman Push Up: (8:57)
Works arms, shoulders, and lower back to a greater extent. Try to work up to 3 or more sets. Each set should consist of as many reps as you can do. Rest anywhere from 30 seconds to 2 minutes in between each set. (this isn't the only way to structure the session, it is just one way).

If done properly, you should be sore the day (or next couple of days) after your push up training. It is important to allow your muscles time to recover before beginning the next session. It usually takes anywhere from 2-6 days for your muscles to recover and your soreness to go away after each intense training session. When your muscles have recovered and feel normal again, you many now begin your next push up session (but make sure to eat plenty of protein and get plenty of sleep during those in-between-session recovery periods).

However, if you did your push-up training session and you do not feel sore the day after or next couple of days after, then it probably means you didn't train hard enough during your recent push up session. In which case you could increase the number of reps in each set, increase the number of sets, or increase both, and then try again. You can also switch the types of push up exercises you are doing, or the order and/or speed at which you are doing them. Experiment and find out what works best for you.

You can also read this article I wrote on basic nutrition & fat loss to find out how much protein you should be ingesting daily: http://kwonkicker.blogspot.com/2011/10/fat-loss-for-total-beginners-with-and....

Category:

Sports

Tags:

• taekwondo
• tae
• kwon
• do
• tkd
• upper
• body
• push
• ups
• pushups
• push-ups
• drills
• strength
• strengthen
• strengthening
• weight
• exercises
• training
• practice
• fitness
• power
• punching
• core
• explosive
• workout
• work
• out
• martial
• arts
• kickboxing
• kick
• boxing
• superman
• super
• man
• karate
• mma

[kwonkicker]

New important info added to the video's info section. Please read before commenting.

[Oren6131]

i think tou should have told which muscles every variation works

[kwonkicker]

@Oren6131 Crap, I knew I was forgetting something. I kind of rushed through this one. I also forgot to add the handstand drills too. Oh well, I'll make a part 2 in the future.

[coolaznvt]

did u guys see the bug on the camera towards the end? or was it just me

[kwonkicker]

@coolaznvt Haha yeah I had to redo a lot of it because beetles kept landing on the camera while I was doing the drills. I have to shoot at night right now because the heat of the day causes the camera to overheat and shut off. Unfortunately, the lights at night attract the bugs and they climb through the openings in the makeshift door then fly all over the room. It'll get better when the weather cools down and I can film in the day time again.

[TheShinobi32]

@kwonkicker Hey one of the only problems with these vids are there not loud enough lol.

[pieredol]

Have I understand properly, that you cant doing some kind (for example normal basic push up and triangle push up) EVERY DAY ? can I do this every day ? sorry for odd question, but I dont understand it clearly.

[SuckMyKintama]

@myyoutubsuperchannel feet on one chair, hands on another. Dangerous. I was kidding.

[myyoutubsuperchannel]

how do the ppl with a homer Simpson type of belly do the superman pushups?

[DetectiveDaggerz]

@kwonkicker considered aiming a fan at the camera and filming in the day, when my laptop overheats i just turn my fan on and it goes back to normal lol

[NJILLATACTICS]

Awesome video, but I think if a martial art/ teacher is good, they won't need you to do any work out.

[Doopliss77]

Thats the way I like it, 0 dislikes

[Cooldude20107]

Can you please post tutorials for kip up and butterfly kick?