Lactic Acid system?
The lactic acid system is capable of releasing any forms of energy whilst the ATP-CP is resynthesising. Anaerobic glycolysis is energy that can be produced without using oxygen(5).The lactic acid system continues to supply the ATP to muscle cells at a reasonably high intensity so that an athlete can continue to work.Lactic acid is formed through the metabolism of the carbohydrate energy source glucose during the production of energy in the cell(6). This system is used when an athlete is continuing exercise at roughly 85-95% intensity(5). This means that the speed of ATP production is still very quick and pushes the athlete to compete for duration of 1-2 minutes at a time.
Taekwondo and the Lactic Acid system
Taekwondo and the lactic acid system work together after the ATP-CP system has been burnt off during fast extreme high intensity moments of the performance(8). In taekwondo the lactic acid system is used whilst the ATP is resynthesizing and movements with high amounts of power and agility are being performed. When an athlete is blocking kicking and punching after a high intensity of 85-95% this is when the lactic acid system affects the body throughout 1-2minutes of the the taekwondo performance(1).
How to build up lactic acid system for taekwondo
In order to improve the Lactic Acid systems performance, the competitor needs to train continuously at an intensity of 85-95%
To improve the Lactic acid system(6) ; A training sesson would be;
Intensity- 85-95% Effort
Distance to run- 20 to 60 meters
Number of reps in a set- 3 to 4
Total distance run in a set- 80 to 120 metres
Total distance in a training system- 400 to 600 meters
Recovery Time between reps- 90seconds to 3 minutes
Recovery time between sets- 8 to 10 minutes
To improve the Lactic acid system(6) ; A training sesson would be;
Intensity- 85-95% Effort
Distance to run- 20 to 60 meters
Number of reps in a set- 3 to 4
Total distance run in a set- 80 to 120 metres
Total distance in a training system- 400 to 600 meters
Recovery Time between reps- 90seconds to 3 minutes
Recovery time between sets- 8 to 10 minutes