endurance for kyokushin-tournament

[tsuma]

endurance is very important for tournament figthing!

which is for you the best method for building good endurance in one month?is running necessary or you can build good endurance only in the dojo with pads -bagworkouts and sparring?

is one month enough time to improve the endurance?

how would be your programm in this month?

thank you!

[Harkon72]

A good Rowing Machine is a great tool for endurance training. Boxers here in North Wales used to row the length of the Menai Straight to build their stamina and explosive power.

[yamesu]

One month is enough to build some endurance.

It is impossible to tell if it will be enough for you without knowing your current fitness level.

However conditioning is another kettle of fish.

If you have done little to no body conditioning to date, one month leaves very little time to do conditioning routines and recover appropriately - particularly when coupled with endurance training....

As far as it goes, I like to use HIIT and Tabata training (Karate style - think bagwork, chinups, pushups, kicking drills etc etc etc), with a LOT of core work (wrestling and Judo exersices in particular).

To start, run at a good pace for 1min. Immediately drill kihon for 1min (ie, mawashi geri, squats, pushups, etc etc etc).

Repeat for a total of at least 20min. 30min.

[tsuma]

how often should i make the endurance training in the week?every day or its better 2x?

every training is hard but i mean this special programm for specific endurance.

conditioning is for me ok.... my problem is endurance.....first round ok but second and third round is a big problem for me......

i have 40 days until the tournament ,so i must do something for the endurance...

[Hawkmoon]

Best imo...swimming, or running if you cannot fit it in.

...oddly something I've just started to do and feel adds to the running at least (kinda hard in the pool) is to with your gum shield in! (The air flow restriction has a massive effect)

The idea is to get 3 or so endurance sessions in as well as the normal stuff you are doing.

Bag work is a given, the more you do the better over all.

Just for numbers as an example;

50 punches with left arm, rest for a minute swap to right leg 50 kicks rest for a minute swap to left arm and so on. Start with two cycles, then go on to three, then four!

Train as often as you feel strong enough to do so, every-other day is a good start, then as you build on that routine add stuff (at home or a run) to the days in between, do make sure you have two days of rest in the week.

As you build on that then in the days in between do stuff at home and add that run, move towards one day of full rest.

November 16th right?

[yamesu]

I would be putting in 2-3 days of dojo time primarily (hopefully your instructor is specifcally training you for th tournament), and then endurance on every other day, with one whole rest day.

For me its basically:

MON - Kyokushin classes.

TUE - Endurance/Strength Circuits.

WED - Kyokushin classes.

THUR - Endurance/Strength Circuits.

FRI - Kyokushin classes.

SAT - Endurance/Strength Circuits.

SUN - REST DAY.

EDIT:

Remeber to taper off your traiing about two weeks before the tournament!!!

Light movement, shadow boxing, light bagowrk and absolutely no full contact - you want your body to be in prime condition on the day!!!

Good Luck and OSU!

[Hawkmoon]

That looks good!

Nice spread should work well, very close to what I do....

MON - Kyokushin class.

TUE - Dojo work (alternate club)/core work)

WED - Kyokushin class.

THUR - Running/core work

FRI - Endurance/running/kata all [Low grade kata to high then back to low]

SAT - Rest day

SUN - Running/swimming (if time allows)

I'm working to stay in the middle weight division, put simply I'd prefer to be a heavy middle than a light heavy weight.

Endurance work is something mainly comes via the dojo last night sensei had use work massively on endurance, were spent a large portion of the first half of the session just doing kicks, and more kicks!

The front row was eight people each counting ten.

Kicks were,

Mai, Uchi, Osoto Keage, Jodan, Chudan and Gedan mawashi, hiza, kin, mai geri, ushiro (with a gaku to complete the movement.)

Both legs, twice (and two count fails so a restart form the beginning! ...which was nice....)

Legs felt like jelly. (I need to work more on core I think, easily half if not more of the Jodan kicks were chudan!)

Then we moved to punches, most of them working feet swopping left then right and back again, ten strikes swap ten strike swap again and so on.

5 main punches

Jab (target the shoulder)

Gaku (lower abdomen )

shita tsuki (side attack ribs mainly)

Tate tsuki (abdomen, ribs,forearm)

Gaku tsuki body shots!

Been a while since we've done that!

Sensei explained that this was now the 'main core' of our schedule as we get closer to the 16th!

[Safroot]

That's a pretty interesting thread .. very good info that I really need for my training currently

[Safroot]

For me its basically:

MON - Kyokushin classes.

TUE - Endurance/Strength Circuits.

WED - Kyokushin classes.

THUR - Endurance/Strength Circuits.

FRI - Kyokushin classes.

SAT - Endurance/Strength Circuits.

SUN - REST DAY.

That's sound really good but how can you do all this if you are working and have kids .... it's bit impossible for me

[Canadian77]

For me its basically:

MON - Kyokushin classes.

TUE - Endurance/Strength Circuits.

WED - Kyokushin classes.

THUR - Endurance/Strength Circuits.

FRI - Kyokushin classes.

SAT - Endurance/Strength Circuits.

SUN - REST DAY.

That's sound really good but how can you do all this if you are working and have kids .... it's bit impossible for me

Safroot, the schedule you posted in a different thread is quite good for someone who is working and has kids! I'm in the same boat - - so I have no excuse not to get up to your level. I'm going to go back and take another look at your routine, and see if I can fit in what you do - at least on the days I'm not in the dojo. You have inspired me!