0. Introduction 00:00
1. Rules on Training Anything 00:59
1.1. Stages of training 01:11
1.2. Elevate our training 02:34
1.3. Find the right load 18:25
1.4. Consistency is Key 03:21
2. How many push ups should you do? 03:52
2.1. General fitness 04:16
2.2. General Karate practitioner 04:44
2.3. Competitive athletic Karateka 07:27
Closing 06:00
Rules of Training:
1. Stages of training
2. Elevate our training
3. Find the right load
4. Consistency is Key
Stages of training
1. Developing
2. Developed
3. Further development
Benefits:
- Leg mobility.
- Works out your quadriceps and gluteus.
- Stretches your quadriceps.
- Practices Core stability.
- Very good leg exercise for Karate stances.
Key pointers:
1. There are two ways to squat:
(i) One is flat on your feet (Asian squat).
(ii) The other is on your ball foot (Westeen Squat).
As you step back:
- Stretch your feet directly behind you. Not to the sides.
- Keep your knees pointed down. Not to the sides.
- Keep your torso upright (don't lean your body forward).
- Avoid touching the ground with your hands.
Repetitions:
Every change of a leg is counted as a single step, just like how you count the steps of a normal walk.
The recommended number of steps per set is twenty (20).
Benefits:
- Leg mobility.
- Works out your quadriceps, gluteus and hip muscles.
- Practice Core stability.
- Stretch your hamstrings and calf muscles.
- Practices your balance.
- When done properly, trains to reduce telegraphy when lunging forward in an attack as well as when kicking.
Key pointers:
1. Forward-lunge
- Reach forward as long as you can.
- Avoid hopping or falling forward. Drop down while reaching forward.
- Bend at the knees on both legs.
- Keep the heel of the rear-leg off the ground.
- Ensure your torso is upright (don't lean your body forward).
- Avoid supporting yourself with hands on the knee or thigh of the lead-leg
- Drop yourself as low without your knees touching the ground.
2. Swing-leg
- Raise yourself up, not forward.
- Drop your leg to a closed feet standing position. Not directly to another lunge. This is a common mistake.
- Keep your knees unbent all the way from the start until the end of the swing.
- Avoid hunching your back.
- Keep the heel of your supporting leg always flat on the ground.
3. Walk
- Ensure the next leg to lunge forward is the leg that just did the swing.
- For karate specific training: lunge with speed, swing up with speed, and swing down with speed, and move with minimal telegraphy.
- Reduce telegraphy: Avoid extra swinging or jerking motion of the arms, shoulders or head.
- Instead of leaping or pushing yourself forward and stamping down, allow your lunging leg to pull your body forward and slide down.
Repetitions:
Each cycle of this on a single side is counted as a single step. So, a lunge with a left leg then a swing with the right is one step. This is followed by a lunge with the right leg and and swing with the left leg as the next step.
The recommended number of steps per set is twenty (20).
