Preface: most of what I will say/write in the post will be anecdotal with a significant amount of scientific terminology tossed in. There is some research to back up what I will say, and given the time I will put links in to support my point. However, my anecdotal evidence is substantiated by several years of experience, research and observation.
Now, onto the meat: We, as karate instructors, often given calisthenic type exercises to physically condition our students during classes, and then we hope that they will continue to do these on their to continue their physical development. You and I both know that is a fairly rare occasion when this actually happens, but that's a completely different point. The question that I'd like to bring forth is: are we prescribing the right kinds of exercises?
A typical calisthenics routine at most dojos will incorporate the following: push-ups, some variation of sit-ups/crunches, squats, lunges and very likely squat jumps and burpees. From a generalized physical preparedness (GPP) standpoint, I cannot say anything against these exercises as they are all fantastic for physical conditioning. I have issue with several of the exercise selections, and will address others in future postings, but for today, I would like to focus on squatting and squat jumps. Squats and squat jumps certainly have a place in any karate-ka's physical development, however, I don't feel they do a significant job developing the muscles required for developing power in karate technique.
Any competent instructor will teach students power development through hip movement, whether that be through rotation, compression and expansion, snap, swing and thrust. Each of those methods of moving the hip girdle begins with activation of the posterior chain of muscles, from the heels, to the calves, hamstrings, to the glutes and into the lower back/lumbar spine. Ultimately, this chain of nerve enervation results in the hips being thrust forward underneath the upper body, which as we know is the force that creates devastating power for kicks (specifically mae-geri), and any punching technique.
If a dojo has access to barbells and weights on premises, I would highly recommend karate-ka to pick up deadlifting and all variations of deadlifting as a primarily power development exercise. The main thing to understand about deadlifting, is that it is a hip dominant exercise, which can be tweaked to become more or less quad intensive depending on body positioning. The key to remember, though, is that we were looking to generate power through the hips by way of kinetic linkage through the floor, triple extension of the ankles, knees and hips and the forward thrusting motion at the peak of the lift. These three processes are what generates forward thrusting power behind kicks and punches.
However, not everybody has the time to go to the gym, or have easy access to gym equipment. In these cases there are a variety of other options. The easiest and simplest option would be the standing broad jump. As opposed to the squat jump, the standing broad jump incorporates the three power generators mentioned above, the squat jump only employs two of the three. Another great substitute for the deadlift would be kettlebell or dumbbell swings.
Now, these are ways karate-ka can develop this power outside of karate technique, there are, of course, methods to generate this kind of hip generated power using karate technique as well. The primary tool for this kind of training would be rubber inner tubing or elastic straps. By either attaching them to a fixture or having a partner hold them, the karate-ka can now practice various techniques against accommodating resistance. Strap the tubing to your belt and begin by simply stepping forward in zenkutsu-dachi utilizing strict form, slowly at first and gradually increasing speed. The same can be done whilst throwing various kicking and punching techniques.
The most important thing in all this is to remember that we, as karate-ka, owe it to ourselves to properly condition our bodies to create maximal levels of force in the most efficient manner. Begin including these exercises as you see fit, and program your workouts appropriately and watch your speed improve dramatically.
If a dojo has access to barbells and weights on premises, I would highly recommend karate-ka to pick up deadlifting and all variations of deadlifting as a primarily power development exercise. The main thing to understand about deadlifting, is that it is a hip dominant exercise, which can be tweaked to become more or less quad intensive depending on body positioning. The key to remember, though, is that we were looking to generate power through the hips by way of kinetic linkage through the floor, triple extension of the ankles, knees and hips and the forward thrusting motion at the peak of the lift. These three processes are what generates forward thrusting power behind kicks and punches.
However, not everybody has the time to go to the gym, or have easy access to gym equipment. In these cases there are a variety of other options. The easiest and simplest option would be the standing broad jump. As opposed to the squat jump, the standing broad jump incorporates the three power generators mentioned above, the squat jump only employs two of the three. Another great substitute for the deadlift would be kettlebell or dumbbell swings.
Now, these are ways karate-ka can develop this power outside of karate technique, there are, of course, methods to generate this kind of hip generated power using karate technique as well. The primary tool for this kind of training would be rubber inner tubing or elastic straps. By either attaching them to a fixture or having a partner hold them, the karate-ka can now practice various techniques against accommodating resistance. Strap the tubing to your belt and begin by simply stepping forward in zenkutsu-dachi utilizing strict form, slowly at first and gradually increasing speed. The same can be done whilst throwing various kicking and punching techniques.
The most important thing in all this is to remember that we, as karate-ka, owe it to ourselves to properly condition our bodies to create maximal levels of force in the most efficient manner. Begin including these exercises as you see fit, and program your workouts appropriately and watch your speed improve dramatically.
