Workout For Karate

[scohen.mma]

I asked my Sensei, Jerry Figgiani, about a good workout that would benefit me in Martial Arts. The Dojo that i train at offers Koryu Uchinadi, Shorin-Ryu Karate, and Japanese Judo, so he was giving me a workout that worked for both striking and grappling. He assigned me a Circuit to do twice a week, and a Plyometric drill to do twice a week. The Circuit would benefit me in grappling and the plyometric drills would give me explosiveness everywhere.

Monday: Circuit (3 - 5 sets)

8 Bent Over Rows

8 Upright Rows

8 Military Presses

8 Lunges each leg

8 Squats with a Jerk

8 BB Curls

8 Overhead Tricep Extensions

8 Deadlifts

Snatch (5x3) - i added

Clean and Jerk (5x3) - i added

Tuesday: Plyometrics (2 -3 sets of both)

30 seconds of Clap Ups (pushup variation)

30 seconds of Mountain Climbers

30 seconds of Vertical Jumps

(repeat for 5 minutes)

30 seconds of Plyometric Pushups

30 seconds of Knees to Chest

30 seconds of Plyometric Pushups2

30 seconds of Lunge Jumps

30 seconds of Punches with Resistance Bands

30 seconds of Box Jumps

(repeat for 5 minutes, the first to sets will be repeated)

Wednesday: rest

Thursday: Circuit

Friday: Plyometrics

Saturday,SUnday: rest

Does anyone have any adjustments to make? any comments or suggestions are greatly appreciated.

[Ueshirokarate]

I asked my Sensei, Jerry Figgiani, about a good workout that would benefit me in Martial Arts. The Dojo that i train at offers Koryu Uchinadi, Shorin-Ryu Karate, and Japanese Judo, so he was giving me a workout that worked for both striking and grappling. He assigned me a Circuit to do twice a week, and a Plyometric drill to do twice a week. The Circuit would benefit me in grappling and the plyometric drills would give me explosiveness everywhere.

Monday: Circuit (3 - 5 sets)

8 Bent Over Rows

8 Upright Rows

8 Military Presses

8 Lunges each leg

8 Squats with a Jerk

8 BB Curls

8 Overhead Tricep Extensions

8 Deadlifts

Snatch (5x3) - i added

Clean and Jerk (5x3) - i added

Tuesday: Plyometrics (2 -3 sets of both)

30 seconds of Clap Ups (pushup variation)

30 seconds of Mountain Climbers

30 seconds of Vertical Jumps

(repeat for 5 minutes)

30 seconds of Plyometric Pushups

30 seconds of Knees to Chest

30 seconds of Plyometric Pushups2

30 seconds of Lunge Jumps

30 seconds of Punches with Resistance Bands

30 seconds of Box Jumps

(repeat for 5 minutes, the first to sets will be repeated)

Wednesday: rest

Thursday: Circuit

Friday: Plyometrics

Saturday,SUnday: rest

Does anyone have any adjustments to make? any comments or suggestions are greatly appreciated.

You need to take a step back. What are your goals with your routine? What is your time frame to achieve them? Anyone can throw a program together for anyone. However, the right thing to do is figure out where you are, where you want to go and when you want to get there. After that, a program can be designed.

Personally, I am not a big believer in doing isolation work on your arms unless they are very weak compared to your upper body. Quite honestly, I think you would be much better off building a weight training program around compound movements such as squats, pull-ups, bench press, etc.

Looking at your sensei's bio, I don't see any formal training in athletic training. You would be much better off seeking out a CSCS, SMAC or CMMACC to assess you and your goals to design a program. There is no substitute for education in conditioning science, it is not the same as martial arts experience.

[scohen.mma]

Ueshirokarate, my goal is to have more explosiveness and endurance. However, i like having my muscle, so i put together another workout that i'd like your opinion on. I focus on the three big lifts, the Benchpress, Deadlift and Squat, and i do 5x5. after each set, i superset another workout. like pullups, chin ups, dips, etc. heres an example of how it looks:

Benchpress (5 reps)

Superset Pullups (15 reps)

Benchpress (5 reps)

Superset Pullups (15 reps)

Benchpress (5 reps)

Superset PUllups (15 reps)

Benchpress (5 reps)

Superset Chin Ups (15 reps)

Benchpress (5 reps)

Superset Chin Ups (15 reps)

and thats the benchpress, then i start the deadlift. and since i didnt get my third set of chin ups in with the benchpress, i start off with that. and i have 5 other workouts (Pullups, Chin Ups, Dips, Incline DB Flyes, and DB Military Press) that i use just like this. what do you think?

[Ueshirokarate]

Ueshirokarate, my goal is to have more explosiveness and endurance. However, i like having my muscle, so i put together another workout that i'd like your opinion on. I focus on the three big lifts, the Benchpress, Deadlift and Squat, and i do 5x5. after each set, i superset another workout. like pullups, chin ups, dips, etc. heres an example of how it looks:

Benchpress (5 reps)

Superset Pullups (15 reps)

Benchpress (5 reps)

Superset Pullups (15 reps)

Benchpress (5 reps)

Superset PUllups (15 reps)

Benchpress (5 reps)

Superset Chin Ups (15 reps)

Benchpress (5 reps)

Superset Chin Ups (15 reps)

and thats the benchpress, then i start the deadlift. and since i didnt get my third set of chin ups in with the benchpress, i start off with that. and i have 5 other workouts (Pullups, Chin Ups, Dips, Incline DB Flyes, and DB Military Press) that i use just like this. what do you think?

If you want explosiveness, there is no substitute for Olympic lifting. I suggest you find a credentialed Olympic lifting coach to teach you how to properly do these lifts. These lifts can also be done with sandbags, dumbbells, kettlebells, etc., but proper technique is essential. I have used these lifts with great results. We train exactly the same style by the way and I believe they are the best thing since sliced bread to teach your neuro-muscular system to move with explosiveness.

I would never design a program or give my seal of approval to anyone online or even in person without assessing my client first and having a detailed discussion regarding their goals, background and other training. Program design should be very individualized based upon the client current level of fitness, goals and events they may be training for.

[scohen.mma]

Ueshirokarate, my goal is to have more explosiveness and endurance. However, i like having my muscle, so i put together another workout that i'd like your opinion on. I focus on the three big lifts, the Benchpress, Deadlift and Squat, and i do 5x5. after each set, i superset another workout. like pullups, chin ups, dips, etc. heres an example of how it looks:

Benchpress (5 reps)

Superset Pullups (15 reps)

Benchpress (5 reps)

Superset Pullups (15 reps)

Benchpress (5 reps)

Superset PUllups (15 reps)

Benchpress (5 reps)

Superset Chin Ups (15 reps)

Benchpress (5 reps)

Superset Chin Ups (15 reps)

and thats the benchpress, then i start the deadlift. and since i didnt get my third set of chin ups in with the benchpress, i start off with that. and i have 5 other workouts (Pullups, Chin Ups, Dips, Incline DB Flyes, and DB Military Press) that i use just like this. what do you think?

If you want explosiveness, there is no substitute for Olympic lifting. I suggest you find a credentialed Olympic lifting coach to teach you how to properly do these lifts. These lifts can also be done with sandbags, dumbbells, kettlebells, etc., but proper technique is essential.

I would never design a program or give my seal of approval to anyone online or even in person without assessing my client first and having a detailed discussion regarding their goals, background and other training. Program design should be very individualized based upon the client current level of fitness, goals and events they may be training for.

well, i actually just wanted an opinion. but thanks.

[Ueshirokarate]

Ueshirokarate, my goal is to have more explosiveness and endurance. However, i like having my muscle, so i put together another workout that i'd like your opinion on. I focus on the three big lifts, the Benchpress, Deadlift and Squat, and i do 5x5. after each set, i superset another workout. like pullups, chin ups, dips, etc. heres an example of how it looks:

Benchpress (5 reps)

Superset Pullups (15 reps)

Benchpress (5 reps)

Superset Pullups (15 reps)

Benchpress (5 reps)

Superset PUllups (15 reps)

Benchpress (5 reps)

Superset Chin Ups (15 reps)

Benchpress (5 reps)

Superset Chin Ups (15 reps)

and thats the benchpress, then i start the deadlift. and since i didnt get my third set of chin ups in with the benchpress, i start off with that. and i have 5 other workouts (Pullups, Chin Ups, Dips, Incline DB Flyes, and DB Military Press) that i use just like this. what do you think?

If you want explosiveness, there is no substitute for Olympic lifting. I suggest you find a credentialed Olympic lifting coach to teach you how to properly do these lifts. These lifts can also be done with sandbags, dumbbells, kettlebells, etc., but proper technique is essential.

I would never design a program or give my seal of approval to anyone online or even in person without assessing my client first and having a detailed discussion regarding their goals, background and other training. Program design should be very individualized based upon the client current level of fitness, goals and events they may be training for.

well, i actually just wanted an opinion. but thanks.

And I gave it to you, I can't help it if you didn't like what I said. There are a million different combinations of routines that would work well for one person, but not fit another or be in conflict with their current goals.

[scohen.mma]

how was that an opinion? and i gave you my information. i want explosiveness and endurance, but i like my bulk. i used the supersets to help my endurance wants and the high reps of some exercises to help my endurance needs as well. i train 4 - 5 days a week in the styles that i've listed just like everyone else, including you. i heard powerlifters do 5x5 so thats where i wanted my main strength gain, and explosivess to come from. i wanted your opinion on if that was a good routine or not. i got no response to that what so ever.

[Ueshirokarate]

how was that an opinion? and i gave you my information. i want explosiveness and endurance, but i like my bulk. i used the supersets to help my endurance wants and the high reps of some exercises to help my endurance needs as well. i train 4 - 5 days a week in the styles that i've listed just like everyone else, including you. i heard powerlifters do 5x5 so thats where i wanted my main strength gain, and explosivess to come from. i wanted your opinion on if that was a good routine or not. i got no response to that what so ever.

Good luck with your training.

[JusticeZero]

He gave opinions twice:

Personally, I am not a big believer in doing isolation work on your arms unless they are very weak compared to your upper body. Quite honestly, I think you would be much better off building a weight training program around compound movements such as squats, pull-ups, bench press, etc.

If you want explosiveness, there is no substitute for Olympic lifting. I suggest you find a credentialed Olympic lifting coach to teach you how to properly do these lifts.

How do you define 'advice' and 'opinion', so we can make sure to make our advice and opinions recognizable?

[Montana]

Well, I've been doing Shorin Ryu since 1/1975 and here is my workout routine.

Go to class.

Train hard.

Practice your kata and basics outside of class every chance you get.

*repeat*

So far, it's worked great for me.

When I get a student that tells me their primary purpose for learning karate is to get into better shape I tell them to uit and join a gym. "I'm here to teach you karate, not to build better bodies."