Topic: Sport specific training for karate

[rob]

I have been looking into specific training (apart from karate training itself) to improve my fitness, strength and stamina to benefit me for karate. and yes i know i am a sport exercise student and i should know something about this sort of thing, but maybe somebody knows something i don't. Apart from all the articles over the internet about strength, speed, agility training that is guaranteed to benefit your martial art, nothing really seems to be really specific enough for karate and for that sense that i understand that could have some potential benefits!

all and any suggestions please! 

[ManonPiws]

Do the plank everyday for as long as you possibly can!

[Andyeilio]

Hi Rob,

Have you considered resitance (weights) training?

Do a search on the forum, as there's loads of threads on this subject.

[JimmyTheHoover]

Cardio - plyometric - bagwork +  more Karate - especially Kata 

[rob]

yeah well i have always done some sort of resistance training i will look around though!

and could you be 'more' specific on the cardio, plometric training? and yes more karate training would be the most logical idea, i guess!

[JimmyTheHoover]

Well bagwork sessions of short periods of intens activity - must keep moving round the bag though are good Cardio workout.

Plyometric - try start jumps it that's your sort of thing or alternatively try moving fas from "Yoi" to left Kamae "splt fast" then spilt again fast to Right Kamae and alternate - pause inbetween and try to "explode" into the next rep. later move on to splitting and punching - first Gyaki-tsuki and then build up to split + gyaku + kizami or vice versa.

Obviosuly - kata as fast as you can - irrespective of form is a VERY good cardio workout too.

HTH JIm

[rob]

all that sounds good stuff! but what about a programme that will benefit my karate but will also improve strength, stamina, speed and power? i have been looking around more and there isnt really anything that specifically shows it can improve your performance in the sport and help improve other aspects that are esstential for the sport? 

[JimmyTheHoover]

...so what do you think the above suggestions will do then ? 

[JimmyTheHoover]

http://www.sport-fitness-advisor.com/martial-arts-training.html

[rob]

yeah fair enough what is suggested sounds pretty sport specific, still looking around though!

[Captain Morgan]

If you check out Bruce lee's The art of expressing the human body. - that full of training methods from Bruce lee, although to be honest yo cant get more specific than doing karate it self, maybe add a bit of ankle weights so on, Bruce lee thoughts were was a big cardio connection for power. Theres also a MMA book about conditioning (Personally i believe MMA doesn't deserve to be considered a martial art - its basically how to brawl nothing more / Jack of all trades master of none) but the book looked pretty good.

1. Isometrics
2. Free weights
3. Plyometrics
4. Bag training
5. Makiwara
6. Kettlebell
7. Flexability training
8. Cardio - Gizmo once told me that training in high intensity for shorter duration (in contrast to long endurance jogs) would give the same benefits and more. / that could sprints . Interval training so on..

[rob]

fair enough i wouldnt turn a blind eye on any of the Master Lee's training, but at the moment ive only just got back into the gym and the fact i am personally training my flatmate leaves me to focus on developing basic strength again before i can move onto anything specific for karate! but still appreciated!

keep ideas coming!!

[Emma]

developing basic strength again before i can move onto anything specific for karate!

you're definitely doing the right thing there,Karate is about power,so in terms of weight training it's more about lifting a medium weight quickly than a heavy weight slowly.But as you're saying here,you need to develop basic strength first before you do weight training specifically for Karate.Just an idea for you,you could start off low weight, high reps(12-15)and 3 sets of those.When you're able to complete 3 sets of 20 reps you know that it's time to take the weight up.

[rob]

yeah i see were ur coming from and the low weight high sets, the only thing is anything above 15 reps in not benefical and the fact is later on developing expolsive power as you say, would benefit more from a medium set weight and reps and the fact i still need to ease my flatmate into the same training as im doing!

i am actually looking into  periodization training from what i'm starting to study in my physio lectures at the moment!

more ideas please!

[Emma]

the only thing is anything above 15 reps in not benefical and the fact is later on developing expolsive power as you say, would benefit more from a medium set weight and reps

I understand what you're saying,and I'm not going to argue with someone who's doing a sport science course!When I started doing resistance work I was advised to do high reps low weight first to strengthen my ligaments(I think that's the reason he said )but then I was very very weak(I'm still not as strong as I'd like to be,but it's getting better )and I'd never done resistance training before so that's probably why I was advised to do that.With you you're probably strong already so you'd be able to cope with medium weight medium reps straight away.