HOW TO BUILD ENDURANCE | McDonough ATA Black Belt Academy
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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
via Facebook

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
via Facebook

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
via Facebook

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
via Facebook

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
via Facebook

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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HOW TO BUILD ENDURANCE

Expert Tips to Improve Your Training Stamina

Whether you are attending your Monday Taekwondo class or chasing a toddler around your house, we can all use a little more endurance to get us from point A to point B in our daily routines.  Then you add in competing at tournaments and giving your all during the ATA Fit test, and now you’re really needing that extra boost of energy.

No matter your age, it’s important to add endurance training to your workouts.  We sat down with experts to give you the scoop on getting the most out of each ATA class!

 

What is Endurance?

“Cardiovascular endurance usually refers to aerobic fitness, or how the lungs and heart deliver oxygen to the muscles,” says John M. Martinez. M.D., a board-certified sports medicine physician and a team physician for USA Triathlon.  If your muscles don’t get enough oxygen, they can’t function effectively, and you’ll have a hard time performing any kind of physical activity.

Having the proper martial arts technique is always important, but “endurance, speed and strength are also key components to be successful in a sport,” says Martinez.  It all goes hand in hand.

“Increased endurance can prevent fatigue during sparring matches and, more important, athletes with better endurance tend to maintain proper technique longer, because of lack of muscular fatigue,” he says.

Think about it.  In competition, endurance may be the difference in you scoring that last point on your opponent.  In testing, it could be the difference in a pass or a fail.

 

Training with Intensity

Combining high and low impact activities to your weekly training regimen can help you build endurance.  Martinez recommends one workout per week focusing on high-intensity intervals, such as heavy bag kicks, with a recovery time about twice as long as the actual activity.  Activities that take less effort, such as walking, should be done for longer periods.

Chief Master Al Dilegge, 8th Degree Black Belt and ATA Headquarters staff member, explains that many athletes get into a comfort zone with their workouts which can lead to hitting a plateau if you aren’t careful.  “If you want to increase your conditioning, you need a higher intensity level,” he explains.  “You can be ‘in shape’ but not have the endurance you need to complete your form smoothly or do the ATA FIT Test.”

For a greater challenge, Dilegge suggests:

  • Timing Your Drills. Increase the intensity level by using a stopwatch and trying to beat your previous time.
  • Changing It Up. Alter your training every six weeks by adding something new or doing something completely different, so that your body doesn’t get into a holding pattern.
  • Finding Your Threshold. Know what your limits are, then challenge yourself to improve during each training session in some way.

 

Breaking Down a Martial Arts Workout

This may sound obvious, but when you’re trying to build endurance for martial arts, you should utilize your martial arts skills!  Wavemaster drills, using padded targets and even shadow boxing (though hitting an actual target is recommended) can help you practice your technique while also building your stamina.

Mr. Mark Cancino, a 5th Degree Black Belt and ATA World Champion, agrees that building endurance while building martial arts skills can be an effective approach.  “Training in XMA builds quite a bit of endurance through extreme kicking and flipping,” he says.  “For me that really has helped my endurance in all aspects of my martial arts.  When I do my Xtreme form, I’m pushing my body 100 percent every second.”

Cancino also says he likes to break forms into segments and perform those segments repeatedly.  “If you don’t break it down, you won’t get the technique down,” he says.  The repetition of a certain strike or kick combined with an increased physical ability to do it well makes it a win-win situation.

“Take a punch and a block, and practice that several times,” he suggests.  “Practicing segment by segment also builds muscle memory, so that when you go to the actual competition, your body already knows how to do the technique which will also save you energy.”  Once you feel strong with each segment, you challenge yourself more by doing the form as a whole.  You’ll build up to the endurance required for a powerful performance.

Grand Master In Ho Lee agrees that this type of exercise can be pivotal in building endurance.  He believes workouts should be “consistent and with intense effort in each Taekwondo technique.”  He adds, “As you move through the ranks, the forms will have more moves and you will be required to do more things, like the ATA FIT test, to progress.  Start building your endurance early in your training and you will establish a foundation that will become even healthier in your pursuit to the next belt.”

 

Pushing Your Limits

“In competition, you go all out.  In training you go further than that,” says Cancino.  “You push your limits in practice.”  That’s how you build endurance and become a fierce performer or competitor.  “Be smart about it and know when to stop, but also don’t be scared to reach for a new level.”

With the new ATA FIT test, having this type of understanding of your body in imperative.  The FIT test is “an assessment intended to be relevant and repeatable throughout the ATA community and is divided into five different rounds with one-minute rest in between each round.  Each round has a specific objective and structure to help gauge the overall fitness of ATA athletes.”

As Grand Master explains, “During your FIT test is not the time to finally hit your goals in each round.  You start practicing that long before your testing approaches.”

 

Thinking Big Picture

Chief Master Dilegge encourages students to continue pushing to build endurance no matter what level they’ve reached.  Cancino believes the same and adds that you should also think long-term.

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.