I was just reading an article by one of my favorite karate bloggers, Jesse Encamp, regarding weight training and karate.
http://www.karatebyjesse.com/karate-strength-training-and-conditioning/
I'm no expert, so I recommend you read his blog for tips and further research the proper methods to train with weights to improve your karate. What I will do though is share what I've been doing the last couple of years. I guess it's like circuit training in some ways: depending on the the day I'll work a particular kata and mix in some body weight training and light dumbbell exercises which work the major muscle groups. At the end I'll do some bag work as well.
Typical indoor winter training:
10 minutes of dynamic warm-ups
Weight training with dumbbells - right now I'm focusing on 50 reps using two 20lb. dumbbells doing a full squat into bicep curls, into overhead press. Weights are lowered slowly once brought back to the shoulders from the press to work the triceps somewhat.
Planks ( I do different plank poses for each circuit, or switch the poses x number of seconds during one circuit - typically 40 - 60 seconds total)
Kata training - right now I'm working a kata 15 reps one night, then 15 the opposite side the next)
Bag work for 10 -15 minutes working ideas from the current kata, plus focusing on one or two kicks
Planks are done after each five repetitions of kata, so a total of three times for 40 - 60 seconds each.
Outdoor training:
This past year, in warmer weather training outdoors at a local park, I would mix in planks and push-ups between my kata sets - maybe two kata, then 10 push-ups, or 5 kata then 30 second plank. I also added a 10 minute run at the end on some days. Once home (about 5 - 10 minutes from the park) I'd finish with some bag work and some days add some dumbbell exercises.
One thing I don't do is static stretching - either before or after exercising. I'm sure I'd be more flexible if I did, since I used to when I was younger, but it's just not "my cup of tea" at this point.
This year one of my goals is to more systematically incorporate weight training as part of my karate training, as opposed to just doing periodically.
That's all for now!
Monday, January 20, 2014
Sunday, January 12, 2014
Winter Garage Training
Three seasons of the year my primary training is done outdoors emphasizing kata practice, coupled with some heavy bag training once I get home and on weekends. Winter though my garage becomes my primary "dojo".
This winter I'm trying something different. Instead of doing kata in sections which fit into the limited space provided, I'm going through the kata completely, but switch stepping where necessary to limit the space covered. I'm finding it an excellent method of working on balance and shifting, since I often employ this method when working on my heavy bags. To clarify, my definition of switch-stepping is stepping forward with one leg, then immediately stepping back with the opposite leg as the forward stepping foot lands.
For now I'm doing ten repetitions one night, then ten on the mirrored side the next. One of my new year goals is to work in more weight training, so I've cut back a bit on winter kata repetitions, while increasing weight and heavy bag training.
Well, that's all for now.
This winter I'm trying something different. Instead of doing kata in sections which fit into the limited space provided, I'm going through the kata completely, but switch stepping where necessary to limit the space covered. I'm finding it an excellent method of working on balance and shifting, since I often employ this method when working on my heavy bags. To clarify, my definition of switch-stepping is stepping forward with one leg, then immediately stepping back with the opposite leg as the forward stepping foot lands.
For now I'm doing ten repetitions one night, then ten on the mirrored side the next. One of my new year goals is to work in more weight training, so I've cut back a bit on winter kata repetitions, while increasing weight and heavy bag training.
Well, that's all for now.
Mirror Mirror...
...on the wall. Well, unfortunately I don't have a full size wall mirror like you'll find in a good dojo - wish I did though, since they are very helpful in self correcting technique.
In this case though, I'm more interested in the "mirroring" of practicing kata in an opposite side manner, which mirrors the original. I don't do much kihon, where both sides of techniques are equally worked. Instead, I learn kata first in its originally taught sequence, then after enough familiarity with it, I'll learn it in its mirrored image. Typically then, I work each kata equally in both directions from that point forward. For example, currently I'm going through the Tekki katas 25 repetitions on one day, followed by 25 mirrored repetitions the next day (mid December 2013).
In terms of kihon, I may work through a kata bit by bit, breaking it down into small chunks of related sequences, first in one direction, then the opposite: typically 10 repetitions per sequence. Further kihon practice is typically practiced against a heavy bag - alternating sides for a total of 20 reps per side. Other types of kihon training may be reviewing the most fundamental Shotokan techniques, boxing style techniques, standing control and take-down techniques or kata sequence techniques, but mixing techniques from different parts of the kata, or even different katas as I see them fitting together.
Well, that's all for now.
In this case though, I'm more interested in the "mirroring" of practicing kata in an opposite side manner, which mirrors the original. I don't do much kihon, where both sides of techniques are equally worked. Instead, I learn kata first in its originally taught sequence, then after enough familiarity with it, I'll learn it in its mirrored image. Typically then, I work each kata equally in both directions from that point forward. For example, currently I'm going through the Tekki katas 25 repetitions on one day, followed by 25 mirrored repetitions the next day (mid December 2013).
In terms of kihon, I may work through a kata bit by bit, breaking it down into small chunks of related sequences, first in one direction, then the opposite: typically 10 repetitions per sequence. Further kihon practice is typically practiced against a heavy bag - alternating sides for a total of 20 reps per side. Other types of kihon training may be reviewing the most fundamental Shotokan techniques, boxing style techniques, standing control and take-down techniques or kata sequence techniques, but mixing techniques from different parts of the kata, or even different katas as I see them fitting together.
Well, that's all for now.
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