Hello, Just wondering if I can get some advice on challenges I face in TKD. I have read quite a few posts with similar queries raised and answered but felt I needed to still ask I possibly lack in every aspect of fitness required for average TKD practice whether it is strength, flexibility, burst speed or endurance ... yup it is that bad and worse for someone inching closer to that black-belt dream Flexibility ... Probably the most common issue that those in the 30something bracket face. My flexibility is zero at best, are there any techniques that have worked for you? (exercises, diet etc). How frequently should one stretch and how long for and what specific exercises. Any suggestions would be appreciated Strength and burst power/speed Currently working on this twice a week. Focusing on building my leg muscles (glutes etc) but at the expense of flexibility ... not to mention my knees have been a bit achy and seem to be bending inwards, I have healthy arches so this could just be in my head lol. Speed/Stamina Trying to start incorporating this in my 2x a week gym sessions this week. Two minute run, two minute jog for 15mins to start with. Are there any other ways? Should I consider ankle weights and a skipping rope? I have competed once and I couldn't last two minutes being out of breath and having no life in my legs ... Finding the time ... I work weekdays and work is very demanding (7-7). I am trying to do two TKD sessions a week in addition to two gym sessions so on the days I train I only manage about 4-5 hours of sleep. Saturday/Sunday I prefer to keep free but given my present situation will have to consider doing some exercise these days. Above pretty much summarises it all. I feel a bit embarrassed posting this here but am desperate for advice. More than willing to put the effort in but it just seems achieving optimum levels to perform TKD will take years. I would go to my seniors/instructor for advice but I don't want them to think less of me or that I am coming up with a bunch of excuses for my lack of skill etc Thanks in advance.