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By opting into the web form above you are providing consent for McDonough ATA Black Belt Academy to send you periodic text messages. Standard rates may apply. You can reply HELP at anytime or learn more. You may opt-out anytime by replying STOP.
Stacey Gregory reviewed McDonough ATA Black Belt Academy
5
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My family has been with McDonough ATA for several years now and we love it! The staff here is very friendly and Ms. Johnson especially is very helpful and goes out of her way to answer questions and give help wherever and whenever needed.

Carey Klement Daughtry reviewed McDonough ATA Black Belt Academy
5
via Facebook

If you want your child to defend themselves against all the challenges that life will bring them as they grow and develop, you need to enroll in this school. I am especially impressed with their "Leadership Program". This school doesn't just teach students to "pass" which is what it seems our youth only cares about... this school raises the bar and tells it's students to go beyond "passing" and EXCEL.

Becca Nell reviewed McDonough ATA Black Belt Academy
5
via Facebook

The staff is highly qualified and makes a point to get to know every student individually. They are genuinely concerned that each student is achieving their maximum potential. They are very organized and the studio is kept clean. They also offer numerous other activities that are fun and even offer parent's night out.

Ashley Westphall-Carr reviewed McDonough ATA Black Belt Academy
5
via Facebook

My kids have gained so much from going there. They are more respectful and have gained so much self-confidence. I would recommend ATA of McDonough to anyone wanting to take martial arts. My daughter just had her birthday party there in the staff was wonderful. They made her feel so special. Thanks ATA!!!

Stacey Coada reviewed McDonough ATA Black Belt Academy
5
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This place is a great place for kids of all ages and adults. Very family oriented even if you are just a parent not taking classes you are invited to watch and kept informed of all things going on. Very patient staff and teachers are phenomenal with the fact that all kids/people learn differently and they teach individually while still keeping the group learning as a whole. Walked into the building on a whim and ended up letting my daughter take classes for 4 years and becoming a 2nd degree black belt. She was strong willed stubborn and kinda hard to teach however all the teachers and staff were patient and kept calm helping her to learn respect and to follow rules and also respect to others who may not learn as quick as her so in the end she became a leader willing to help other struggling students. Highly recommend anyone thinking about taking classes to check this place out.

Nims Harris reviewed McDonough ATA Black Belt Academy
5
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We've been with McDonough ATA for a year now and the growth and positive changes we've seen are incredible. Our family have noticed the changes and have copied what we are doing in one way or another. Staff is great, friendly, and their families are a part of the Black Belt journey as well. Talk about putting your mouth where your money is. Gold Star

Callie Hamric reviewed McDonough ATA Black Belt Academy
5
via Facebook

We absolutely adore this studio. My daughter is 4 and she loves her karate instructors and everything she learns! Today they learned about what to do if someone tries to kidnap them and I think it is absolutely wonderful that they teach this! The people are wonderful! I also am so happy that they are so accepting of all cultures. My daughter has two moms and they are more than welcoming of it!

Allison Knight Fedorowicz reviewed McDonough ATA Black Belt Academy
5
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My kids love ATA! My 7 year old is in the after-school program and begs to attend every camp and parents night out. A four-year-old has already told me he wants to join the after-school program next year when he starts kindergarten. They have both learned so much: martial arts, anti-bullying, self-defense, respect, discipline, and more. I love seeing the look of accomplishment on their faces every time they advance to the next belt. They love their instructors and the friends they have met along the way. What a great experience!

Krista Panick Crews reviewed McDonough ATA Black Belt Academy
5
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My son and I have been attending this school for about three years now. Great people, great curriculum, ATA rocks

Shelia Evans Gatlin reviewed McDonough ATA Black Belt Academy
5
via Facebook

My son is 7 years old and last month marked one year he has been enrolled in classes. McDonough ATA is about so much more than learning cool karate moves. For example, the oath they begin and end class with..."I promise to be a good person, to have knowledge in my mind, honesty in my heart, strength in my body, and make good friends." McDonough ATA and the wonderful instructors reinforce everything (and more) that we are teaching our son at home. Core values...honesty, loyalty, manners, tolerance, commitment, perseverance, discipline, self-confidence, encouragement, empathy, citizenship...I could go on! Not to mention the friendships and bonds he has formed with his classmates...priceless. ATA McDonough excels in molding and creating good people to be our country's future leaders.

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ARM YOURSELF FOR MARTIAL ARTS

Why You Need Upper-Body Strength and Power

It’s no secret that for strong punches, crisp strikes and total body fitness— and the martial artist’s need for speed—it’s essential to build powerful arms.

Of course, strong arms affect the efficacy of your punches and blocks—not to mention to fluidity of your form—but did you know that powerful arms can also lead to powerful kicks?

Sr. Master Nominee Gavin Espinosa of Victory Martial Arts in Stevenson Ranch, Calif. believes that conditioning your arms can be a major factor in your overall performance as a martial artist.  “When you’re looking to create power in a front kick, a side kick or a round kick, your arms can be incorporated to generate momentum.”

Think about it from a physics standpoint.  “For every action, there is an equal and opposite reaction,” says Espinosa.  “When you throw a kick…In many cases, the hands and upper body serve to stabilize or serve as a reverse movement to generate power for the kick.”

So, having powerful arms isn’t just beneficial when you’re wearing that fitted t-shirt.  They are helpful for punches, strikes and the TOTAL Taekwondo workout.

 

The Elements of Strong Arms

Developing arm strength for traditional and Xtreme martial arts is about more than, well, brute strength.  You also need to consider the following:

 

Speed:  When you try to land a punch or spin a jahng bong, your arms need to be fast.  You can develop this with speed drills where you perform moves as quickly as you can without losing your form.

 

Power:  Powerful arms will help you make the heavy bag rock with your strikes.  Think of this equation:  Strength + Speed = Power, so working on each of these aspects will help you build your arm power.

 

Flexibility:  Good flexibility increases the range of motion in your arms.  “Let’s say I wanted to do a high block, but I can only lift my arm halfway comfortably,” says Espinosa.  “Then I’m limited my ability to cover the full range needed to protect my head.”

 

Endurance:  This measures how long your muscles last before they poop out.  For example, if you’re sparring, you don’t want to drop your arms or have your arms give out before the round is up.  You can build endurance by increasing reps with each arm exercise, using a lower weight than you would for just strength.  This will help your arms tire less easily.

 

Skill:  This includes agility, coordination, balance and reaction time.  Skill is necessary because all of the arm strength in the world won’t work effectively if you don’t have the right skillset to back it up.  “What good is it if I have the strength to stop a punch but I don’t react fast enough to be able to make that response?” says Espinosa.  Luckily, you can develop skill and power through the Taekwondo exercises, forms and drills you do in class and at home.

What’s in a Workout?

There are many workouts for martial artists to improve their arms. Here are some suggestions from our pros.  Grab a bag, a band or a partner and get started!

 

Bicep Curls

How Many? 3 sets of 12-15 reps each

Target? Biceps

Stand on the center of a resistance band, legs hip-width apart, and hold one end of the band in each hand with your arms straight down in front of you, palms up.  Pull the handles to your shoulders and return to starting position.

 

Triceps Extension

How Many? 3 sets of 12-15 reps on each arm

Target? Triceps

Stand on the resistance band with one foot and bring the other foot through so the band is on your back foot.  Grasp one end of the band with one hand and bring your upper arm up next to your ear, so it’s perpendicular to the floor.  Your elbow should be bent so your fist is behind your ear.  Straighten your arm over your head, pulling the band taut, and return to the starting position.  This is one rep.

 

Overhead Press

How Many? 3 sets of 12-15 reps each

Target? Shoulder

Holding one end of the band in each hand, stand on the middle of the resistance band with one foot and bring the other foot through so the band is on your back foot.  Bring your arms up so your palms are facing forward, and your upper arms are parallel with the floor.  Lift both hands overhead, pulling the band taut, and return to the starting position.

 

Lat Pulldowns

How Many? 3 sets of 12-15 reps each

Target? Latissimus Dorsi (Lats)

Grasp the middle of the band with both hands, with the hands several inches apart and at about forehead level in front of you.  The band should be taut between your hands.  Bring both hands apart and down so you end up with the band across the chest, elbows slightly bent.  To target, the right muscles, imagine you’re pinching a coin between your shoulder blades.  Return to the start position.

 

Speed Punches

How Many? Start with one-minute and work your way up

Target? Builds speed and power and works the pectoral

Loop the band around a heavy wave bag, turn your back to the back and grasp one end of the band in each hand.  Execute a punch, one arm at a time, as fast as you can, without losing form.  For extra power, have a partner hold a target for you to hit.

 

So, whether you’re breaking a board, powering through that double ssahng jeol bong form, or trying to ace the ATA FIT test, you’re going to want the strength and agility that comes from a regular arm workout.  It’s not just about selling tickets to the gun show; it’s the ticket to being a well-rounded martial artist!

For martial arts programs specializing in martial arts for children, please visit: https://www.ata-bba.net/program/transported-after-school/ OR visit us on Facebook at https://www.facebook.com/mcdonoughata.

Visit our website for more information on kids martial arts programs.

 

 

For martial arts programs specializing in martial arts for adults, please visit: https://www.ata-bba.net/program/adult-martial-arts/ OR visit us on Facebook at https://www.facebook.com/mcdonoughata.

Visit our website for more information on adult martial arts programs.