Karate workout plan

[Wastelander]

And when would it be good to do some plyometrics training ? Because in our karate class, we don't do so much plyo training....

I really see plyometrics as supplementary exercise for when you don't have access to weights. If there are any days where you would normally be training but don't have weights available, I would do plyometrics then. The only plyo exercises I really do are burpees and plyo push-ups, and I only do them on the days I don't do bench press or days we do them in class.

[Charlewisoe]

Thank you Wastelander, so when I'm on holiday and don't have acces to a gym, I can do the Plyometrics. Thanks for the advice !

[bushido_man96]

I want to focus more on the karate, and do the lifting as a supplement.

Do you suggest lifting before or after a karate class ? Then I can buy some equipment and do the lifting at home, before I go to karate class.

Sunday: lifting + karate + running ?

Monday: Rest

Tuesday: lifting + karate

Wedneay: Rest

Thursday: lifting + karate

Friday: Rest

Saturday: ?

First I want to gain more strength, but I also want to get faster, do I need to worry about my speed with that lifting or not ?

This schedule definitely looks better. I lift before karate--just make sure you're staying hydrated! As far as speed goes, as long as you do your lifts quickly you will promote fast-twitch muscle development. Remember that the weight may not move quickly if it's heavy, but if you are trying to move it fast, that's what counts.

I agree with Wastelander. This is a better looking schedule. Leave Friday and Saturday as rest days. Don't lift, don't run, don't do anything on those days as far as a workout. You'll need the rest for recovery, because recovery is when you get stronger.

I would worry about plyometrics for the time being. You'll see an increase in power and speed as you get progressively stronger. Make sure to use good progression in your weight training, too. That's how you see results. Good luck and keep us posted on your progress.

[mal103]

sorry to sound awkward but if you are serious about weight training then I would seek out the advice of a qualified Gym trainer, don't listen to any of the "build muscles fast" schemes as most are after your money and don't give a damn if you injure yourself. Only someone who is stood next to you can tell you if you are training properly!

I'm no expert but I have trained with some of the Navy Field gunners who would regularly do speed weights and mostly did a lot of damage to their joints and backs. They regularly had people out with injuries and once they got to a certain age they struggle with all sorts of problems.

I do a mixture of weights, running, gym equipment and Karate, the best advise anyone can offer is to listen to your body, it has a built in way of letting you know if you aren't training the best way, called pain!

[Charlewisoe]

Sunday and Tuesday I did my first weight training before karate class....

It went great !

Sunday I did 5x5 Squats 30 kg, 5x5 overhead press 25 kg, 5x5 deadlifts 27,5 kg, 3 sets of pull ups till failure, 3 sets of prone bridges till failure and then went to karate class. I felt more awake, I felt faster and I felt stronger.

Tuesday the alternating schedule: 5x5 Squats 40 kg (30 kg felt like really nothing), 5x5 bench press 30 kg, 5x5 barbell row 30 kg and 3 sets of fist push ups till failure, 3 sets of reverse crunches till failure, again I felt much better in karate class.

Tonight (Thursday), back to the schedule of sunday !

Monday and wednesday I had rest. As on friday and saturday.

[bushido_man96]

Sounds like its going well. Stick with it, and I think you'll enjoy the results.

A problem I found with the barbell rows is that eventually, it fits more as an assistance exercise than a primary exercise. A lift like the power clean would probably serve you better in the long run, especially when it comes time to move on to a different progression, like Texas Method, or something like that.

[Charlewisoe]

Yes it's going reailly well, only problem is when to eat. I can stop working at 17.00u, be home at 17.30u and eat, go to the gym at 18.15u, start the weight training at 18.20u, and go to karate class at 19.00u, karate class starts at 19.30u. But this doesn't feel so good. How does everyone else would do this ?

[Wastelander]

I eat something small before I start my weight training and don't eat again until after karate is over. That said, I don't have the gaps in between that you have. Maybe you could throw a protein bar in your bag to snack on?

[bushido_man96]

Yes, protein bar, also make yourself some trail mix or something like that. A few handfuls while you are in the car on the way to the next stop will help fuel you up.

[Charlewisoe]

And is beef Jerky something good ? I've never ate this before, but I like meat a lot ! In belgium we have big john's and indian original .