I just tested for 7th Kyu, so now I can back off the classes for four months. February, March, April and May are going to be spent doing two karate classes a week and two weight training sessions.
I was hoping someone wouldn't mind commenting on my proposed routine. My goal is to perform the side splits and front splits in four months and have that flexibility readily available without warming up.
Sunday
7:00 AM - Morning Dynamic Stretches
12:00 PM - Weight Training
Monday
7:00 AM - Morning Dynamic Stretches
7:00 PM - Night Dynamic Stretches
Tuesday
7:00 AM - Morning Dynamic Stretches
8:00 PM - Karate
Wednesday
7:00 AM - Morning Dynamic Stretches
6:00 PM - Weight Training
Thursday
7:00 AM - Morning Dynamic Stretches
7:00 PM - Night Dynamic Stretches
Friday
OFF
Saturday
11:00 AM - Karate
Morning & Night Dynamic Stretches - Side Leg Raises (p34b & p35a), Front Leg Raises (p34a), Back Leg Raises (p36a), Hooking Leg Raises (p35b).
(PAGE NUMBER/ILLUSTRATION)
Isometric Stretches - Horse-Riding Stance 5x (p61a), Inner Thigh Stretches (p63b), Splits (p64a)
(PAGE NUMBER/ILLUSTRATION)
Weight Training - Squats, Leg Extensions, Leg Curls, Calf Raises, Abductors, Adductors, Lunges - 3 sets x 30 reps. There may be a few more that I can add. I'm not sure if I should split the routine between the two weight training days or perform the same workout on each day (Sunday and Wednesday). I was thinking about making the Sunday workout strength and the Wenesday workout speed, but I'm not exactly sure how to do that. I don't want to go into karate two days later sore and less flexible.
The workout will start with a warm up (treadmill, bicycle), general limber of joints (finger to toes), dynamic stretches (see morning & night dynamic stretches), weight training, isometric stretches, relaxed stretches at YMCA.
Karate - My dojo does not adhere to the methods outlined in Mr. Kurz's book Stretching Scientifically. We usually run for five minutes, but have often done jumping jacks. We usually do partner-assisted static-stretches except on Saturday when they are not partner assisted but always static. So, I intend to get to class a little early and do my dynamic stretches before class.
After class, I will do my isometric stretches outlined in the book for side and front splits. Then I do some relaxed stretches.
Supplements - Glutamine, Men's One-A-Day, Schiff Move Free (Glucosamine, Chondroitin, and MSM)
Possible Additions - I could possibly add a 20-30 cardio workout, but worry about adding more on my legs. The Tuesday Karate class is the only one that worries me. It can get pretty tough on your legs. Saturday is usually a basic class with kata review.
Routine
Re: Routine
I haven't got the book in front of me but i don't recall seeing hook kicks as dynamic leg raises?If i misunderstand,my apologies.dglover wrote:
Morning & Night Dynamic Stretches - Side Leg Raises (p34b & p35a), Front Leg Raises (p34a), Back Leg Raises (p36a), Hooking Leg Raises (p35b).
(PAGE NUMBER/ILLUSTRATION).
Again,without seeing the book i can't check out the page numbers you give.The leg raise exercises sound like you're describing static active flexibility,not isometrics.dglover wrote:Isometric Stretches - Horse-Riding Stance 5x (p61a), Front Leg Raises (p34a), Back Leg Raises (p36a), Hooking Leg Raises (p35b).
(PAGE NUMBER/ILLUSTRATION).
I've never been a fan of leg extensions/curls but that's personal choice.If you're refering to abductor/adductor machines you can drop those 2 exercises.I think you should definatley do a split routine of lower/upper body work.You don't mention any upper body workout and nothing for the back.dglover wrote:Weight Training - Squats, Leg Extensions, Leg Curls, Calf Raises, Abductors, Adductors, Lunges - 3 sets x 30 reps. There may be a few more that I can add. I'm not sure if I should split the routine between the two weight training days or perform the same workout on each day (Sunday and Wednesday). I was thinking about making the Sunday workout strength and the Wenesday workout speed, but I'm not exactly sure how to do that. I don't want to go into karate two days later sore and less flexible.
If you're trying to develop greater flexibility i'd drop the bicycle as a warm up.dglover wrote:The workout will start with a warm up (treadmill, bicycle), general limber of joints (finger to toes), dynamic stretches (see morning & night dynamic stretches), weight training, isometric stretches, relaxed stretches at YMCA.
I'd say the majority of martial arts classes are run this way so you're not alone.You have to make the best with what you have.dglover wrote:Karate - My dojo does not adhere to the methods outlined in Mr. Kurz's book Stretching Scientifically. We usually run for five minutes, but have often done jumping jacks. We usually do partner-assisted static-stretches except on Saturday when they are not partner assisted but always static. So, I intend to get to class a little early and do my dynamic stretches before class.
After class, I will do my isometric stretches outlined in the book for side and front splits. Then I do some relaxed stretches.
If you feel your legs are fried from the Karate class on the Tuesday,move your weight training to the Thursday.dglover wrote:Possible Additions - I could possibly add a 20-30 cardio workout, but worry about adding more on my legs. The Tuesday Karate class is the only one that worries me. It can get pretty tough on your legs. Saturday is usually a basic class with kata review.
Hope this helps,
Dragon.
I am focusing on legs solely with the primary goal on hitting the splits in four months. Since it causes a bit of aguish to attempt the horse-riding stance for more than a minute, I feel adding weight training is going to make things go quicker. A couple weeks ago I was not able to go wider that shoulder width and get my thighs parallel.
In Karate, one of the biggest things holding me back is my flexibility. And I consider flexibility to be the most important attribute in martial arts. It is the catalyst to most every other aspect. Since I have so many things to work on, I am trying to get some of the worst attributes up to snuff. Also, after reading the book, it seems as though flexibility can be achieve much quicker that endurance or strength. Since my schedule will allow it, I am going to concentrate on the splits.
I have never put together a workout plan before and there is so much information on how to organize, what to include, what to avoid, it’s a little daunting. So, I appreciate your comments. In the month of May, I will hopefully be able to send in a picture of me suspended between two chairs.
I was looking through the book again today, and almost wondered if doing isometric stretches once a day would be better - given my goal. The reason I have dynamic stretches in my routine is because I realize doing the splits on the floor and delivering high powerful kicks are two different things.
I think I could really benefit from the DVD version of this book...
In Karate, one of the biggest things holding me back is my flexibility. And I consider flexibility to be the most important attribute in martial arts. It is the catalyst to most every other aspect. Since I have so many things to work on, I am trying to get some of the worst attributes up to snuff. Also, after reading the book, it seems as though flexibility can be achieve much quicker that endurance or strength. Since my schedule will allow it, I am going to concentrate on the splits.
I have never put together a workout plan before and there is so much information on how to organize, what to include, what to avoid, it’s a little daunting. So, I appreciate your comments. In the month of May, I will hopefully be able to send in a picture of me suspended between two chairs.
I was looking through the book again today, and almost wondered if doing isometric stretches once a day would be better - given my goal. The reason I have dynamic stretches in my routine is because I realize doing the splits on the floor and delivering high powerful kicks are two different things.
I think I could really benefit from the DVD version of this book...
Afraid i'm a firm believer that only one attribute doesn't make a good fighter.Flexibility may mean you can kick higher but it doesn't have to mean you can kick better.dglover wrote: In Karate, one of the biggest things holding me back is my flexibility. And I consider flexibility to be the most important attribute in martial arts. It is the catalyst to most every other aspect. Since I have so many things to work on, I am trying to get some of the worst attributes up to snuff. Also, after reading the book, it seems as though flexibility can be achieve much quicker that endurance or strength. Since my schedule will allow it, I am going to concentrate on the splits.
If you can get fatigued from weight training and Karate training,everyday isometrics will only make things worse.dglover wrote:I was looking through the book again today, and almost wondered if doing isometric stretches once a day would be better - given my goal. The reason I have dynamic stretches in my routine is because I realize doing the splits on the floor and delivering high powerful kicks are two different things.
Dragon.
I agree. Flexibility alone does not make you a good karateka. I feel that it is the gateway to speed, agility, coordination, and better technique.
Basically, I want to check something off a list. I will dramatically alter my routine to focus on endurance, speed and technique once I have nailed the splits. I am hoping that this four month “exercise” will teach me a better way to train.
I have been seriously overtraining based on what I have read. For the past year, I have not had any days that I can recall where my legs didn't hurt. Plus, I became an ibuprophen junkie. I had been jogging 20-30 minutes a day (5-6 MPH), doing at least three hours at the dojo (for the past three months, four hours a week). And I would come home and do static stretches for an hour after each workout. My performance has started to decline dramatically and I have not gained hardly any flexibility.
But, I was able to take the last two weeks relatively easy. Right now, my legs actually feel good. I am really trying to back off to learn that less can be more. Or, work smarter, not harder...
I certainly have taken all of your comments to heart and made several changes to the proposed routine. I am making the two days in the gym a split routine that focuses more on the whole body. I have started searching for a better warm up than bicycling. I was thinking stair-master (step machine). I am also re-reading chapters to make sure I am setting it up right.
Basically, I want to check something off a list. I will dramatically alter my routine to focus on endurance, speed and technique once I have nailed the splits. I am hoping that this four month “exercise” will teach me a better way to train.
I have been seriously overtraining based on what I have read. For the past year, I have not had any days that I can recall where my legs didn't hurt. Plus, I became an ibuprophen junkie. I had been jogging 20-30 minutes a day (5-6 MPH), doing at least three hours at the dojo (for the past three months, four hours a week). And I would come home and do static stretches for an hour after each workout. My performance has started to decline dramatically and I have not gained hardly any flexibility.
But, I was able to take the last two weeks relatively easy. Right now, my legs actually feel good. I am really trying to back off to learn that less can be more. Or, work smarter, not harder...
I certainly have taken all of your comments to heart and made several changes to the proposed routine. I am making the two days in the gym a split routine that focuses more on the whole body. I have started searching for a better warm up than bicycling. I was thinking stair-master (step machine). I am also re-reading chapters to make sure I am setting it up right.