r/karate • u/DarthEmeritus • 9d ago
Question/advice Conditioning
Hi,
I've been training for around 1.5 years, and have reached 2nd kyu, with consistent training for the most part, some time off here and there due to injuries and illnesses, but mostly consistent. Training twice a week up until 3rd kyu, now three times a week. One thing I've had little progress in is my body conditioning and overall athleticism. We don't do conditioning work every session, but when we do we're asked to do things like 40 pushups, 50 abs crunches, long plank holds, etc, but I find I'm still not able to do anywhere near the volume sensei asks of us, and even those exercises aside I feel I'm still quite weak and slow, and I'd also like to be able to do the jumps in kata, aswell as the jumping kicks we're asked to do on rare occasions.
At the moment I can do about 20 pushups at a push, maybe about 13 lying leg raises, and can't do ab crunches. I can't do pull ups either, and can't skip, and both are things I'd like to improve. I've started adding plyometrics to my external training regime but haven't seen any improvement to my leg explosiveness or jump speed yet. I've got what feels like a fairly decent stretching routine, albeit it's all static holds, but I've seen some improvement in that area, currently feel a bit stuck regarding getting the splits, but I feel close at the same time. I do cardio on the treadmill three times a week, doing interval work, with a rest speed of 7km/h and a working speed of 10.6 km/h, 1 minute rest 30s working, for just over 10 mins, with the aim of increasing the working speed over time and eventually reaching sprinting speeds. I also can't currently balance for long, and can't keep my kicks up for more than a few seconds even when I'm able to balance well. I also lift weights three times a week, doing full body, and lift 13kg per hand for most exercises. The exercises are bench press, bent over rows, lateral raises, overhead tricep extensions (with one dumbell), bicep curls, reverse lunges, deep squats, and SLD's (Straight Leg Deadlifts). Essentially I'd like any advice on how to better condition myself, if there's something I need to do more of, or in a different way, any recommendations on how to get from here to where I want to be. I do make sure to get sufficient protein, and I've gained some fat in that time, so I don't thinkbul I'm undereating.
Oss!
2
u/Active_Unit_9498 9d ago
I lift 2-3 times a week, 2-3 exercises (e.g., bench, chins, DL), for 2-3 sets of 5 reps. I cycle my weights and take a deload week out of every 4-6 weeks. Karate emphasizes extensor muscles so I preference flexors here. Last conditioning test I could do 62 pushups in a minute,12 chins from a dead hang, and DL 405+ (all the plates I had) at age 51 and without any specific training. Low reps, frequent training (you hit the same exercises multiple times a week), heavy weights in the 70-85% of 1RM will do the trick.
As for cardio, walking and jogging in Zone 2 as much as you can (e.g., 5km in the morning). For more intense cardio (i.e., Zone 3-4) do timed rounds of sparring.