Hi guys, I'm wondereing if anyone can help out. I'm trying to improve my condition in tournaments, using resistance training, and i need faster muscles, escpecially in my legs and hips.

I've read Par Deus' article "A Revolutionary Approach To Speed & Strength Training" but this would invovle losing strength gains for speedy muscles, is there any way I can have both.

Also, I should mention that TKD is a weight sport (weight divisions), so it don't want to put on much mass. I've have managed to get my BF% down to 8.

Can anyone recommend a workout program?

Any help would be welcome.

Study up on some whole body power movements, like olympic style lifts. Also research some plyometric movements like the "boxers bench", jump squats, box jumps, plyometric pushups ect. Keep in mind this style of training is hell on the joints and conective tissues.

HIIT
will do it.
1. increased anaerobic capacity
2. increased aerobic potential
3. increased hip flexor speed(kicking speed)
4. decreased recovery time
5. increased anaerobic threshold

go on sherdog.com forums, run a search on speed programs there was a good one for kicking posted, consitsitng of sprints. guys noticed differences via feedback.

overspeed training may also be benefical as it trains your body to move faster than it is possible on its own.

For speed-strength, do OL-style exercises, with light weights.

Should never use a slow eccentric or concentric -- everything should be explosive.

Also, read Mel Siff's article on Hybrid exercises -- is just an excellent idea in my opinion.

intervals of
20work
10rest
x8 has been found to be especially helpful
run a search on tabata intervals in google

liquid snake on sherdog i believe came in second in the national tournie in nv this month, ask him questions