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Young Danielsan and Mr. Miyagi kicking the sh*t out of bullies twice their size, catching insects with chopsticks and screeching girlishly as they fly through the air. That was the first introduction to the art of Karate most of us got.
It however is a lot more then that. Training to be a karateka goes further then just 'Wax On' and 'Wax Off'. It involves grueling full-day workouts and peak mental and physical discipline. For those who feel that they want to venture down this path here is a basic Karate Training Routine from a world champion fighter. Monday Morning - Road Work (7am - 8.20am) - Run (20 mins)
- Stretch + Recover (10 mins)
- Sprint Training (10 sets - 50 to 100m Sprints)
- Stretch + Recover (10 mins)
- Bunny Hops (5 sets - 25meters)
- Body-weight Training - Push ups, sit ups & chin ups
Afternoon – Gym work (1pm - 3.30pm) - Cycle (10 mins Warm Up + 10 mins Intense)
- Stretch + Recover (10 mins)
- Circuit Training - 10 x Weight Training Exercises (3 to 5 sets, 50%-60% maximum lifting weight)
- Stretch + Recover (10 mins)
- Heavy Bag Workout - Boxing Style (5 x 3 min Sets)
- Stretch + Recover (10 mins)
- Fight Training - Mirror Work (5 x 3 min Sets)
- Rest + Sauna
Evening – Karate (8pm - 10pm) - Uechi Ryu Basic Karate class, Kata, Kihon, and Bunkai *
Tuesday Morning - Road Work (7am - 8.20am)
- Run (20 mins)
- Stretch + Recover (10 mins)
- Sprint Training (10 sets - 50 to 100m Sprints)
- Stretch + Recover (10 mins)
- Bunny Hops (5 sets - 25meters)
- Body-weight Training - Push ups, sit ups & chin ups
Afternoon – Gym work (1pm - 3.30pm) - Cycle (10 mins Warm Up + 10 mins Intense)
- Stretch + Recover (10 mins)
- Circuit Training (Upper Body + Arms) - 6 x Weight Training Exercises (3 to 5 sets, 70%-80% maximum lifting weight)
- Stretch + Recover (10 mins)
- Heavy Bag Workout - Boxing Style (5 x 3 min Sets)
- Stretch + Recover (10 mins)
- Plyometric Exercises - Double Leg Hurdle Jumps, Standing Table Jump and Side Jumps (3 x 1 min Sets of ea)
- Rest + Sauna
Evening – Karate (8pm - 10pm) - Sparring - Combination, scenarios, reflex training, timing work and general fighting
Wednesday Evening - Karate (8pm - 10pm) - Sparring - Combination, scenarios, reflex training, timing work, competitive fighting and mental conditioning
Thursday Same as Monday Friday Same as Tuesday Saturday & Sunday Rest & Recover * Kata - Sequense of movements that represent various attack and defense moves and postures
** Kihon - This is the practice of karate moves in unison with a group of disciples
*** Bunkai - Application of moves learned in Kata
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