need help with training routine

[brianw9004]

hi guys im currently on the following routine. i am 21 and a shodan in isshinryu karate do. i was whondering if this seems like a effective routine and if im hitting all the key points i should be. thanks in advanced. ous.

monday-

dynamic tension(i do 4 of our 8 katas) (45-60 mins)

makiwara training

tuesday- dojo class. (mostly kihon some kata and about 30mins of kumite)

(2hours) (maki training)

wednesday-kata (i do every kata once full power and good form and once slow)(45-60mins) also bag work for 10-15mins (maki training)

thursday- dojo class (moslty bunkai and kihon drills) (2hours) (maki training)

friday- (same as monday)

saturday- (kihon, kumite and maki and bag work)

[brianw9004]

Anyone?

[DWx]

Hey brianw9004, welcome to the forums.

What are your goals? Do you want to get stronger? Increase endurance?

I mean I'm not an expert or anything, but it seems reasonable if you want to supplement your kata and kumite training outside of class.

[brianw9004]

Thank you! I do want to get stronger I am abit underweight and I was whbnering if dynamic tension is good enough or if I need to switch to weights. As for my endurance its always been very good.

[Wastelander]

Thank you! I do want to get stronger I am abit underweight and I was whbnering if dynamic tension is good enough or if I need to switch to weights. As for my endurance its always been very good.

Dynamic tension is very good for developing muscular endurance, as they will work your Type I muscle fibers extensively. This will also make you stronger, of course, but you will mostly be stronger over an extended period of time and you will not tend to get huge muscles because of it. If you are wanting larger muscles and more explosiveness then you need to work on developing Type II muscle fibers. Type II fibers only come into play when your muscles are required to exert a greater amount of force (something like over 25% of your maximum, if I remember correctly) over a short period of time. Most people utilize weights to achieve Type II muscular development, as it is very simple to increase the amount of force required of your muscles, but explosive exercises like squat jumps and plyometric pushups can also develop Type II fibers.

[brianw9004]

Ah okay what do you mean over a extended time? Do you mean the strength gains would be short term from dt?

[bushido_man96]

Ah okay what do you mean over a extended time? Do you mean the strength gains would be short term from dt?

No, it really boils down to the fact that you are taxing a different energy system, so you won't build that explosiveness that strength training would. Kind of like the difference between distance running for many miles, and sprinting. The dynamic tension isn't likely to build up muscle mass for you, whereas the right strength training program would.

[Wastelander]

I said "extended period of time" because dynamic tension takes a lot longer to make you stronger. bushido_man96's clarification is correct.