Sounds intense. I’d try it for a month and see how it goes.
I’ve found that what works really differs by individuals. For example, a 2-4 cadence on lifts, I’ve done that – several times – when I was younger. I stalled at less than half the weight I lift now when I used that cadence. With a 1-4 seconds (i.e. one count up, four seconds full count going down, not just a four count) I improve. I’m not sure how much, since I still seem to have room to improve.
One thing a lot of people find helps them with speed at age is sprints. I now run up the stairs at work three times a day (its only from the first to the fourth floor).
If I get serious, I’ll start doing sprints at the track a block from the house every morning.
I need to start with the stretching again too. Sigh.
Did Shotokan for years, until it broke for me after Robin’s death. Then I moved to Dallas, actually closer the clubs we were associated with in Wichita Falls, and never got going again.
But the eight year old wants to start TKD, as does the wife.
Seems squats might help with TKD more. I know Bob Barrow did nautilus, I’m not sure what Chuck Norris did. But the two of them when they were on a team together could kick like mac trucks.