AnonymousOne

Speed and agility is the need of the hour for smaller people. My teacher, 9th Dan, is only 5'4" and is totally lethal. A smaller person has many advantages. They are naturally faster and have less mass to move. They are also usually naturally more agile. A bigger person isnt necessarily stronger either. A good weight programme can make a smaller person far stronger than a taller person. With taller people you need to move faster, side step more and be so agile you are a hard moving target to hit. When I was in Japan in 1982-84 there was a sandan there that was only 5'0" tall. But he was incredibly hard to spar with. He was so incredibly quick. I also noticed in his performance of Kata he was lightening fast. I pity the 6'5" 220 lb muscle bound bojo that tried to pick on a Karate-ka of that calibre

I am glad to see you are thinking about and planning your training. This is an important step. I would highly recommend you thoroughly explore and implement a plyometric sequence into your weekly training, especially after using weights. You also might want to explore doing agility exercises. Without seeing more detail of your actual training its hard to say. But you get a definate A for the planning. Now monitor your progress, study and inprove that programme. With your commitment and positive attitude you will go far. Again congrads on your forsight and commitment

That is true to some extent. However modern top boxing coaches are now against too much aerobic running and cut it back and add in anaerobic running, such as included jumps, obstacles etc as well as sprinting. Here is an excellent article on running and boxing: "You'd Better Do Your Roadwork" http://www.rossboxing.com/thegym/thegym1.htm "Running and bag work will not prepare your body for the vigors associated with a grueling fight. What a running program WILL do however, is enhance your ability to sustain more intense sparring sessions. If you take a boxer who goes to the gym every day but never runs, and match him against an evenly skilled fighter who does his roadwork religiously, I'm willing to bet that at least 9 out of 10 times, the winner will be the boxer who has been running"

Burpees article, photos and video http://www.bodybuilding.com/fun/rossboxing2.htm http://www.bodybuilding.com/fun/henkin18d.gif

I have spent a lot of time recently reading studies on this issue. The lastest research shows that older age groups can do extremely well. A man gets to maximum strength at about 20-22. This same person at age 65 will only be down in strength by 15%. The same holds true for other factors like endurance, speed, power etc. However there are many older athletes who out performing their perfomances from when they were younger. The recent studies are quite fascinating. I am 48 and am fitter and faster than I was when I young. Mind you I havent stopped training since I was age 7. There is case history after case history of guys like a man in england who is 59 and winning european marathons well ahead of younger and highly trained runners. In a James Fixx's book Maximum Sports Performance he devotes a whole chapter called "Age and the Athlete" with some very surprising data from studies. The bottomline from recent studies debunks completely the old idea that you have to be young to do well in sports. In fact the older athletes has advantages the younger person does not have.. experience. From what I have read recently, I am very optimistic about my future training.

Actually he means the kettle ball. I havent used it but plan to one day explore it. http://www.russian-kettlebell.com I do however use the medicine ball as part of my plyometric programme. Its excellent

We have a block called Osae Uke ... Pressing Block

Warm up and cool down properly Stretch properly Take Glutamine

Nothing is more important in training than having goals. Having goals helps you set priorities. Make sure you have a written, yes written, training schedule that helps you track your work load. If you are meeting target, you have much to be pleased about.

I have seen cases where every person that sat the grading failed. head honcho said the standard was too poor

"IF" you have a good grounding in a style and have the time, discipline and motivation you can excel. It is not something I would ever recommend for beginners, but someone who has had a few years training, sure go for it. I personally see my teacher about once a month and for 2 decades have trained on my own, apart from training at weekend camps, held 3 times a year. Many greats of the past trained alone became fabulous martial artists. It all goes back to your motivation and your ability to discipline yourself. Learn your correct training optimum level and work with that. Watch for over training and under training. Have a mind like a sponge. Read everything you can about martial arts, and sports development perfomance and methods. The average martial artist spends between 2-4 hours per week at their schools. That is sure easy to exceed. Design your training so it is as hard as a school and ultimately much harder than. Set your goals and pay the price to exceed them

Weights and plyometric exercises are the best for developing this area. Also put a weight on your back and do press ups.

Myths About Weight Training For Karate: Myth 1. Weight training will make the Karate-ka slower Science has proven that weight training can actually increase speed and power. A properly developed weight program will not sacrifice the speed of the Karate-ka. Myth 2. Weight training will make your muscles tight and more prone to fatigue A proper weight training routine will increase muscular endurance, meaning the athlete will be less prone to fatigue. Weight training will not cause unnecessary soreness or muscle tightness. Extreme soreness is a byproduct of over training, lack of rest, and poor nutritional habits (not weight training). Myth 3. Weight training is only beneficial if done with light weights and high reps A Karate-ka has little to gain from a weight routine that emphasizes light weights. Training with light weights will lead to minor improvements in aerobic capacity. This form of training will do little to increase explosive power and speed. The Karate-ka must perform medium to heavy lifts with fast, ballistic movements. Myth 4 Weight training will decrease the flexibility of a Karate-ka, limiting their range of motion A proper weight training program will actually increase range of motion and provide greater flexibility. Myth 4· Karate-ka do not have time or a need for weight training If you cannot find time for strength training, make time for losing. A Karate-ka’s weekly routine should include several ancillary components such as running, plyometrics, heavy bag work, and strength training. No single piece of the puzzle will develop a champion, rather an integrated, complete approach is necessary. Weight training for a Karate-ka should be performed with weights that are approximately 55-80% of your maximum. For example, if you can bench press 100 pounds for 1 repetition, perform your strength session with weights between 55 and 80 pounds. Repetition ranges should vary depending on your specific goals. Lower reps (3-6) will develop more power, while mid-range reps (6-10) can be utilized when training speed strength. Higher repetitions can also be incorporated with certain full body movements such as dumbbell swings or snatches when the goal is total body conditioning. When lifting the weights, remember to move the weight in an explosive manner. To maximize speed and power, you must train accordingly. For example, when performing the bench press, push the weight up forcefully. Train fast to be fast. A Karate-ka’s strength training goals are much different from a bodybuilder. A fighter trains for function, always remaining cognizant of his bodyweight. You must increase strength while remaining within the confines of your weight class. Focus your efforts around major muscle groups that will benefit you in kumite. Sample Routine A. Dumbbell Snatches – 3 x 5 reps per arm B. Bench Press – 3 x 6 reps C. Plyometric Pushups – 3 x 10 D. Power Cleans – 3 x 5 reps E. Dumbbell Lunges 3 x 6 per leg F. Weighted Pull-ups – 4 x 6 8. Dumbbell Swings – 3 x 12 per arm (conditioning emphasis) Note – Bench press and plyometric pushups are performed together as a complex set. Perform one set of plyometric pushups immediately after completing one set of bench press. This routine targets the entire body, and ends with a higher rep set of dumbbell swings to serve as an effective finisher. This sample offers just one of many possibilities. Variety is always important when training. You must constantly hit the muscles from different angles, with different exercises, to foster continuous growth and improvement.

For martial arts or boxing training too much aerobic training is not good. Its better to run shorter times and distances of LSD (Long slow distance) and spend the rest of the time doing anaerobic work, such as sprinting or plyometrics. Interval training has proven more effective Heres a good article http://www.rossboxing.com/thegym/thegym1.htm Comments from Evander Holyfields trainer on long slow distance http://www.sportsci.org/news/news9709/hatfield.html

How are your clothes fitting? Thats always a good test You can put on weight, because of muscle development, but actually fit your clothes better and look better and more toned. Dont worry about your weight, just keep training like crazy and the weight will take care of itself. However for maximum performance you should be at your correct weight. Next time you go to a doctor, ask him/her what your correct weight should be.

I would recommend in a training schedule to include the following: Martial Skills (Basics, Kata, Kumite etc) Agility Skills Speed training Explosive power skills (plyometric exercises) Anaerobic endurance Muscle strength development (weight training) Time planning and organisation Research and study Goal setting Goal monitoring and training analysis Don't over look the advice in these books: http://www.warriorforce.com/warriorfitness.html http://www.warriorforce.com/ultimatewarrior.html

You will get all the information you need here http://www.brianmac.demon.co.uk/

You will find some excellent exercises here for that http://www.infinityfitness.com/videos/exer.htm You can download the video clips to see how they work

To strenghten the grip, get a tennis ball and squeeze it over and over. Cheap and effective

There are many theories about how Kata came about. One I tend to buy is that Masters linked together their favorite techniques in sequence so students would be able to remember them all and pass them down

My teacher has asked me to design the lessons and structure of an up-coming 4 day weekend training camp. Here is what I have developed: Friday Night Arrive 6pm – Settle into barracks 6.30pm Bell is rung – Quick tour of facility and grounds for familiarization. Rules for weekend outlaid. Weekend expectations out laid and jobs delegated. Barracks 1-30 Cooking and Kitchen duties at allotted times. Barracks 31-40 Ground Cleaning and Gym cleaning Barracks 40-60 Shower and Toilet cleaning Barracks 61-80 Laundry cleaning Each one is responsible for their own barracks Lesson 1. 7.30pm – 9.30pm In main hall. All grades. Basics 9.30 pm until late – free time but there will be a discussion of Karate in main hall with Kancho Lights out at 11pm Saturday 4.30am Bell is rung – Get changed into your gi and be in the main hall by 5am Lesson 2. 5am – 7pm Static and Dynamic Stretching 8 kilometre run up Otai Mountain Road. Basics 7.00am – 9am Breakfast Lesson 3. 9am – 11am Split into Kyu and Dan grades. Kata 5th Kyu – Heian Nidan 4th Kyu – Heian Sandan 3rd Kyu – Heian Yondan 2nd Kyu – Tekki Shodan 1st Kyu – Hangetsu Shodan and above – Gankaku (This will be the format for all Kata lessons for this Gasshuku) 11.00am – 1pm Lunch Lesson 4 1pm – 3pm Split into Kyu and Dan grades. Kata Bunkai 3pm – 4.30pm Rest Lesson 5 5pm – 7pm All grades Kumite 7.00pm Dinner Rest of evening is free time. Lights out at 11pm Sunday 4.30am Bell is rung – Get changed into your gi and be in the main hall by 5am Lesson 6. 5am – 7pm Static and Dynamic Stretching 8 kilometre run up Otai Mountain Road. Basics 7.00am – 9am Breakfast Lesson 7 9am – 11am All grades. Army obstacle course, agility training exercises, plyometric exercises, basics, (5th and 4th Kyu will not be performing plyometrics but this will be replaced with basics instead) 11.00am – 1pm Lunch Lesson 8 1pm – 3pm – Oi Zuki Marathon Lesson 9 5pm – 7pm Split into grades. Kata and Kata Bunkai 7.00pm Dinner Rest of evening is free time. Lights out at 11pm Monday 4.30am Bell is rung – Get changed into your gi and be in the main hall by 5am Lesson 10. 5am – 7pm Static and Dynamic Stretching 8 kilometre run up Otai Mountain Road. Basics 7.00am – 9am Breakfast Lesson 11 9am – 11am Grades above 2nd Kyu - Weight Training, Plyometrics and Agility exerices. Grades below 2nd Kyu Army obstacle course and agility exercises 11.00am – 1pm Lunch Lesson 12 1pm – 3pm – Kumite. Lesson 13 5pm – 7pm Split into grades. Kata and Kata Bunkai. Finishing with a tug of war contest between the various Dojo’s. Losing Dojo’s get kitchen, and cleaning duties 7.00 Dinner Rest of evening is free time. Lights out at 11pm Tuesday 4.30am Bell is rung – Get changed into your gi and be in the main hall by 5am Lesson 14. 5am – 7pm Static and Dynamic Stretching 8 kilometre run up Otai Mountain Road. Foot work and stance 7.00am – 9am Breakfast Lesson 15 9am – 11am All grades Kumite, basics and Tai Sabaki 11.00am – 1pm Lunch Lesson 16 1pm – 3pm – All grades - Basics and self defence 3pm – 4pm. Clean up whole facility including kitchen, hall, barracks, showers, laundry, grounds, equipment etc 5pm Inspection of facility and depart home This should be a very tough 4 days

5th Kyu - Orange 4th Kyu - Green 3rd Kyu - Blue 2nd Kyu - Purple 1st Kyu - Brown Shodan Ho - Brown with black stripe Shodan - Black

Yes I have used this in a street fight on several occasions. I have even used it to strike someone under the jaw. Its a great tool for defence as well as attack. Does it work? Well... I still have my head, so I guess it does

Yep I have even practised a Kata non stop, slowly for 8 hours at a time. No as easy as I thought Haha

Thamks guys. I was really looking for opinions rather than advice hehe I have noticed in some Goju schools the Shiko dachi is practised as low as our Kiba dachi With reference to mobility, the reason we train in low stances is to develop mobility rather than lose it. You see when you train constantly in a lower stance it simply means when you are sparring and naturally taking a higher stance, you are stronger and actually more mobile. Your body is used to operating at lower levels and when you come up its easier to move. Mobility/agility is of course a critical factor for the MA. This is why its a good idea to do some cross training into the agility training exercises of other sports such as Ladder Agility exercises etc.