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Competitive Tournament Karate Training
By Shihan Don Corrigal
Introduction
At some point in our training, many of us say to ourselves, "Maybe I would like to compete in tournaments". It is a huge leap in commitment to prepare yourself for this type of competition. Tournaments are not for the casual karateka or the ill-prepared. Fighters can and do get hurt or damaged in these tournaments. But, if you are properly prepared, they can provide a memorable and worthwhile experience, as well as being a great deal of fun. The experience can be beneficial to your personal karate development, your club's development and to the organization's development.
If you endeavour to participate in this type of competition, you must be properly prepared, both physically and mentally. Your training programme will be largely done away from dojo training times, but your classes are very important also.
Coaching an athlete can be rewarding, invigorating, challenging, frustrating, difficult, stressful and many other positive and/or negative things. The coach must be the athlete's surrogate parent, friend, teacher, mentor, an administrator, a leader and an example. Many times the coach must be a benevolent dictator. He must be brutally honest sometimes and must be able to discern when the truth is not appropriate for the athlete to hear. Wisdom, discernment, compassion, knowledge, grace, strength of character, the ability to encourage, infinite patience; these are all attributes of a coach, and sometimes he must just be a shoulder to cry on.
When creating a team two things must be brought into harmony by the coach to ensure the best performance by his athletes;
Individual Effort:
The coach of a Kyokushin Karate team must keep in mind that his paramount job is to ensure that each athlete under his control can perform to the best of his or her ability. The recognition, understanding and fostering of individual training methods, styles, needs and idiosyncrasies is essential to motivate each fighter to his peak performance. The job of the coach is to facilitate the fighters and provide for their physical, mental, emotional and spiritual needs during training and competition.
Team Commitment & Cohesion:
The coach of a Kyokushin Karate team must ensure that an espre decor amongst team members is maintained so as to create a supportive and enjoyable environment in which each team member can compete to their own expectation and potential. This atmosphere is also necessary so as to present Kyokushin Karate in a positive light to the public and organization members. In order to maintain harmony within the group, the coach must act as mediator between trainers and fighters. The coach will be responsible for the review, structuring, and authorizing of training schedules for the tournament fighter. This is usually done through and in conjunction with the dojo instructor of the fighter involved. The review of daily schedules and diaries is usually done on a 3-4 month interval.
Building Champions: The Two Essential Elements
Two essential elements are involved in developing gold medal winners in Kyokushin Karate: dedicated practice and competitive attitude. A fighter must be taught to practice diligently until his technique is superior and his conditioning sharp. He must also be taught a competitive attitude. Some fighters have a built in winning attitude and a willingness to practice; however, most fighters will need to develop both of these characteristics. A champion is built on a philosophy of hard work and determination.
Dedicated Practice
It is a great deal of fun to win a match; it is exhilarating to knock an opponent out. It is boring to practice: to take a partner in to the dojo and drill and drill and drill, to repeat a movement 10 times, 20 times, 50 times, 100 times. This practice, this drill, however, are the characteristics that distinguish the champion from the also ran. Dedicated practice is absolutely essential for the fighter who wants to become a world champion.
Karate techniques require the fighter to execute physical actions, which the body does not normally do. Karate requires moving in different directions close to your opponent, far from your opponent, moving in, moving out; it requires violent twisting actions; it requires abrupt changes of direction; it requires precise mechanical movements of the body parts. All this requires practice. Karate is a series of co-ordinated moves; a thrust may be followed by a step to the right, a kick preceded by a jump or in combination with any one of a thousand hand, foot, or body movements. These co-ordinated moves cannot be accomplished without practice.
Teaching fighters to execute techniques in a series of co-ordinated movements takes time and should be done gradually. Relaxed, smooth, explosive execution comes only after repeated attempts. Basic kihon such as a jodan mawashi geri must be done rapidly and with power, but first it must be practiced and practiced and practiced. In order to teach a fighter smooth execution, the technique must be practiced with minimum power and resistance. The moves should be done slowly with the body relaxed. The fighter should attempt to feel how the move is executed. He/she must know where the head is, where the arms are, where the hips are, the position of the feet and hands. These things can only be learned if someone watches with a discerning eye for correct technique. Next the speed is increased; the muscles tightened; the resistance to the technique is increased with the use of kick pads and the heavy bag. The technique is practiced with concern for body position but with more speed, more vigour. As the action becomes natural, more power and focus is applied at the right moment and the entire body is utilized. The movement begins to become complete. The truly skilled athlete will win most matches. This is true in most sports. Many times the physically fit, strong, aggressive athlete will take the early lead but fitness being equal the more skilled will emerge as the victor. The body is more efficient if it is skilled in the performance of a technique, and fatigue does not set it when moves are executed swiftly and with precision.
Simplicity is also a key to winning. Basic fundamentals, executed well wins matches. A remarkable similarity exists among the techniques of top athletes in a given sport. They tend to have 2 or 3 "bread and butter" moves with some variation to these simple, fundamental moves. The champion is patient in setting up the moves, is skilful in execution, and usually scores well each time.
The test of whether a technique has been learned is the ability to apply it on the mat during shiai. A fighter does not know how to execute technique unless the technique can be successfully set up, executed and it scores. A move is learned only if it can be used in a real situation.
Karate is a sport of skilled physical activity, not spectacular crowd-pleasing techniques. It is a sport where the champion patiently looks for openings, creates openings, attacks openings and scores with his basic technique.
Competitive Attitude
Winning in athletics is more a mental achievement than a physical achievement. The person who believes he can win, who has confidence in himself, who is mentally ready to push his body to the physical limits, will be a champion. The champion attitude is almost a superior attitude. It is not an attitude of "I'm better than you," but an attitude of "If you're going to defeat me, you must beat me physically, psycologically and emotionally."
A superior attitude is demonstrated by the aggressive application of technique, by vigorously attacking the opponent, by keeping him off balance. The competitor is always in a position of attacking; even when he is in trouble, he gives the appearance of attacking. Part of this competitive attitude is a bluff; no signs are given to let the opponent know you are tired or that you are in trouble. If your opponent scores well on you, come right back at him; do not let him know that he got you; recover, then attack. Stalk him, follow him, and make him think you are ready to explode at any moment.
The only way a fighter can develop this attitude if he does not have it is to practice it. After a hard session in the dojo, a fighter must be able to jump to his feet and pretend he is not tired, jump to his feet after a well-placed technique has scored and pretend that it did not hurt. Walk around the dojo with the head up, shoulders back, and a smile on the face. Do not allow yourself to collapse at the edge of the training area or walk stooped over. Pretend that your next opponent is watching and you do not want him to know where you hurt.
It is essential that early on in your training for this type of competition you begin to visualise, in detail, each day what you foresee as the best possible outcome of your training. You must be able to see your technique working against an opponent. You must be able to see your opponent being defeated by your technique. Remember that an opponent must be defeated in your mind first before he can be defeated on the mat. This creates the belief that you can and will defeat your opponent. This belief creates confidence in yourself and your abilities. This confidence will then allow you to direct the competitive energy you will feel on the day of the tournament to the constructive execution of your technique as opposed to the feeling of uncontrollable nerves. It is essential that you visual each and every aspect of the events surrounding the competition. Visualize the airplane ride, the new environment you will find yourself in, the venue of the tournament, the cheering crowd, the feel of the stadium lights on you, the feel of the mat under your feet, your personal schedule for the days that you will be away. No detail is too small not to have your attention. The most important aspect to spend time visualising is the first combination of techniques you will throw in your first match. This needs to be so ingrained in your subconscious that it is a reflex action, it is done and completed without conscious thought or decision.
When visualising do not try to hold the images. Allow them to flow as they will, be a detached spectator of everything that you see. Ultimately, these scenes will become so common place that when you enter the actual events surrounding the competition, they will not be a source of nervousness or concern because the mind will view them with familiarity. This then allows you to concentrate on the task at hand, that is to fight and win!
Another technique that must be practiced is to learn to listen and observe the opponent. You must learn to recognise when your opponent is breathing hard, is injured, off-balance, poorly positioned or lacking in concentration or commitment to the fight. Anytime a fighter recognises that his opponent is in trouble, he should attack harder. He should punish the opponent mentally. When a fighter is punished mentally, he feels sorry for himself and will usually quit. To develop resistance to this kind of punishment, have training partners act as opponents and have them attack the fighter until he is physically tired. Then have them attack him again to see if they can break his spirit. During this time the fighter's coach and training partners should encourage the fighter to fight back. Encourage him not to break and give in.
It is important to recognise the signs of a breakdown in competitive attitude. What a fighter says when he is being challenged by another can give clues. The quitter will find excuses not to continue; the competitor will find ways to continue. Watch for changes in posture after training. Are the shoulders up or does the head droop? How does the fighter behave between rounds? Does the fighter use the out of bounds frequently?
Mental attitude must be talked about frequently. Look for signs that indicate over-training and a dulling of the competitive drive. It can be done during exercise. Many exercise can be developed to be self-competition. The fighter who grits his teeth and keeps going after 50 pushups is developing a competitive attitude; the one who stops half way through an exercise isn't demonstrating a competitive attitude.
The mental attitude necessary for winning in a tournament is not reserved for in front of a crowd of spectators; it must be practiced in every aspect of training and daily life.
Numerous stories have been told of the body doing tremendous physical feats. Many times the mind holds back when the body could continue. The minds says " I'm tired", long before the body says, "I can't go any longer." Pushing the body is essential for building the skeletal system, the musculature, the circulatory system, the respiratory system, and the cardiovascular system. Pushing the body is essential for second wind. Fighters must realise that their minds must develop, must become master over the physical body. They must put their minds in control of the their physical body. They must think positively. This is the Competitive Attitude!
Competitive Sport Karate
Some basic knowledge is essential to understanding physical activity and its effects on the body. In the following chapter these basic anatomical and physiological facts will be expanded and applied toward the development of a conditioning and injury prevention program more specific to the sport of karate. Special considerations regarding age, injury evaluation and management will also be discussed.
Injuries are best prevented by ensuring correct technical instruction in addition to proper guidance through conditioning programs tailored on the basis of age, Fitness level, level of competition (if desired) and type of activity to be performed.
General Physical And Mental Health
A good mental attitude is essential to maintain a competitive edge and to ensure that the body is healthy. The body and its functions are inextricably tied to the mind and its functions. A positive self image, rest, recreation, nutrition, management of day to day life, a wide network of family and friends, etc. are all essential in maintaining good mental health. Good mental health is the foundation upon which good physical health and strong athletic performance is built. This means that to get the most from your training programme, your mental and emotional health must be considered when putting your training schedule together.
Several steps must be taken to ensure this vital process:
Create and consult with a support network for yourself when planning your training.
Your spouse, your children, your significant other, your parents, your Sensei, your training partner, your clergy, your therapist, your friends; these are the people who can best provide support for you. It is important that your have the active support of those close to you. Make sure they understand the commitments to time and resources; the mental, physical, and emotional supports this will take. It will affect them all in some way.
Consult with your employer or school.
Ensure that they fully understand that it may require some time and support from them to fulfill your goal.
Set goals.
Both short-term, and long-term goals are essential. Make sure they are high enough to make you strive, but realistic enough to be attainable. You can set goals for a week, a month, a year, five years, or ten years. Keep reviewing and renewing them. Write them down. Date them. Don't be afraid to change them, either higher or lower.
Find a training partner who shares your goals.
Make sure it is someone as dedicated as yourself. Become friends and work together towards your goals.
Have a cheerleader.
This person needs to be someone close to you who will bring you up when you get down and will tell you the truth to keep your feet firmly on the ground.
Set a minimum of one day a week aside to do nothing except to be slothful.
Eat too much, sleep in, do no physical exercise. Do not think about training. Remember that mental and physical rest are as important to your training as is the physical exertion.
Be good to yourself.
Reward yourself for working hard or attaining one of your goals.
Prepare yourself mentally and emotionally for defeat.
Probably one of the most important thing is to prepare yourself so that if you cannot attain your goal of fighting in or winning an open tournament, you can walk away from it without regrets. Remember, sometimes events are not always within our control and injuries, family crisis or any number of unforeseen things can happen to make our goals unattainable. In many respects, this is the most difficult aspect of competitive training.
Getting Started
So what should you be doing? Your training will be broken into two major areas of training. Both are crucial to success in your tournament fighting. The first is psychological training and the second is physical training. The two are intimately linked with one another and one can be disregarded only at the peril of the other.
Physical Training
This training can be broken into seven areas of concern;
1. Technique training
2. Conditioning
3. Power and Strength Training
4. Jiyu/Jissen Kumite
5. Training Schedule & Diary
6. Nutrition
7. Injury Rehabilitation
As the various areas of concern are discussed, the student must realise that one training programme is not necessarily good for every student, as each individual has his or her own strengths and weaknesses which may need more or less attention. The following training programme is a guide which can be modified to suit the individual's needs.
TECHNIQUE TRAINING
The mainstay of technical training is, of course, the regular dojo class, where competent instruction, correction and support is available. This training can be supplemented by using kihon training as a warm-up to other parts of personal training.
Before every training session you should ensure that you have sufficiently warmed up. Such a preparation is expected to:
1.Increase the metabolic rate;
2.Reduce the risk of injury;
3.Increase the speed and strength of muscular contraction;
4.Increase the rate at which oxygen is delivered to and utilized by the muscles;
5.Reduce nervous tension;
6.Result in an increase in speed, strength, coordination, efficiency, and endurance.
Leg and wrist weights can be used while doing kihon to increase speed and endurance of the extremities. Caution should be exercised when doing snapping techniques in an uncontrolled manner, as this can cause damage to the joints and the soft tissue surrounding joints.
Time should also be set aside to work on new combinations for jiyu kumite. This type of training can be done four ways:
1. in front of mirrors
2. with a partner
3. heavy bag work
4. focus pads
It is recommended that a programme contain all types of combination work. The technique must be done at 3/4 speed and at fighting speed. The dojo instructor and many Kyokushin books are good sources of new combinations. A good repetior of combinations and styles of fighting will allow the athlete to adjust his/her fighting to overcome fighters with various styles.
A pre-requisite to the speed and control of technique is flexibility. It can be improved with a regular, varied stretching programme. A programme should be broken into light, medium and hard stretch days. The stretching will also help prevent injuries to joints and soft tissue.
Conditioning
Conditioning must be the most important part of personal training. Without a good level of cardiovascular fitness, and endurance, all the good technique and power are not going to help. Conditioning of muscles is also important.
Cardiovascular Fitness:
Gains will be made in cardiovascular fitness when continuous activity is performed involving a large muscle mass at the appropriate intensity (within the training zone) for between 15 to 60 minutes per session 3-5 times per week.
There are two types of cardio work, which must be included in a training regime:
a) Aerobic training:
This type of training is usually distance running done at an aerobic pace. As you progress, this pace will increase as your body becomes better equipped to supply oxygen and fuel to the muscles. An aerobic pace is that pace at which you can comfortably hold a conversation while running.
b) Anaerobic Training:
This type of training is very important because you may be required, during the course of a fight, to perform at a level at which your body cannot supply enough oxygen to maintain aerobic activity. You must train your body to be able to supply energy without burning oxygen and then to be able to remove the by-products of this activity quickly. Anaerobic activity produces high levels of lactic acid through the burning of glucose.
Most of your aerobic fitness is going to come from your running programme, although at least one running day needs to be devoted to anaerobic fitness - intervals, and one day is devoted to cardiovascular strength - hill work.
Interval work is essential for developing the anaerobic fitness necessary to compete well. Intervals are exactly that; intense performance passed the point at which the body can supply oxygen to the muscles, followed by a period of rest and recovery equal to the duration or distance of the exercise. Generally intervals are done on the track, 100, 200, 400, or 800 meter runs done at an anaerobic pace with a recovery period of equal distance or time run. An example of this would be:
| Distance | Number | Time interval | Recovery time |
| 1600m warm-up | 1 | 10 minutes | 5-10 minutes |
| 200m | 4 | 35-40 seconds each | Walking for 200m |
| 400m | 2 | 80-95 seconds each | 90 seconds |
| 800m | 1 | 180-220 seconds | 5 minutes |
| 1600m warm down | 1 | 10-15 minutes |
This type of schedule is essential at least once in 7 days. Intervals can be done on a bike, with kihon, with bag work, swimming in the pool, or low weight, high rep weight training. However, running gives the best results. Remember to start slower with less distance and build up gradually or you will become discouraged. Intervals are difficult and require tremendous commitment because they are physically, mentally and emotionally demanding. When preparing your training schedule always schedule an easy day or a day off the day following intervals to allow you body to recover and heal.
For the students who are just starting, shorter distance, approximately 30% of those stated, should be done, increasing your distance until you reach the recommended levels after four to six months of training. Higher levels of aerobic and anaerobic training will be necessary for international tournaments.
An alternate to running for those that can not run due to physiological problems in the ankles, knees, hips or back is cycling. Although you must cycle greater distances for greater periods of time to gain the same benefit as running. It is recommended that large individuals be very aware of the outcomes of their running programs, as running can damage the knees of large individuals easily.
Prior to starting, be sure that you have a good, serviceable pair of training flats. Poor shoes can damage ankle, knee, hip, and back joints. A good shoe can help prevent injuries becoming an issue in your training. The liberal use of ice packets on joints, soft tissue, and muscles after running is also a good preventative measure.
Muscle Endurance
Strength training is intended to increase the cross-sectional area of a muscle (hypertrophy) to enable that muscle to produce a greater amount of tension. Endurance training is aimed at increasing the muscles' resistance to fatigue and does not encourage muscular hypertrophy as significantly as strength training. Repeated correct execution of each technique will gradually strengthen the involved muscle groups, however, performance will improve more quickly when students are prepared for maximal effort. As well, the risk of injury will be decreased. This can be achieved through additional training techniques designed to replicate the physiological demands of the activity.
Good postural alignment, balance, and strength provide the foundation from which basic punching, blocking and kicking skills are executed. The initial objective in terms of conditioning should be to improve general fitness while at the same time enhancing postural awareness. Strong back muscles, abdominals, and the muscles of the pelvis, hips and legs are important for maintaining a balanced, stable base from which techniques can be effectively executed.
Muscular endurance comes from many source:
a) Calisthenics:
Calisthenics are generally limited to sit-ups for abdominal and torso strength. This is essential for the fighter for both attacking and defending. The ability to absorb attacks to the body is directly linked to the strength and endurance of the torso muscles. A rule of thumb is that a fighter must be able to do a variety of sit-ups for a daily total of 1000-1,500 without difficulty.
b) Weight Training:
A portion of a weight program must include high rep. exercises. Many good books are available as references for a variety of training regimes.
c) Running:
Muscular endurance will evolve in the legs, torso, diaphragm, and heart from running. Running hills at an aerobic pace is excellent for conditioning in these areas.
d) Repetitious Kihon, Renraku and Jiyu Kumite.
This is very good for general conditioning and flexibility of the body as a whole.
Power And Strength Training
Power and strength training will be a weight program and a heavy bag/kick pad program.
a) Weight Program:
The weight program must be designed to increase strength, and body mass, as well as muscular endurance. The following is a sample schedule:
| Monday, Wednesday & Saturday: | |
| Chest |
7 sets bench press 7 sets dumbbell flys 7 sets decline bench press. |
| Arms |
4 x 10/6/6/sets Super Set - bar biceps curls, flat triceps curls, french press 4 x 10/10/10/10 sets Super Set - dumbbell curls, triceps pull-downs, reverse grip triceps pull-downs, concentration biceps curls. |
| Tuesday, Thursdays & Saturday: | |
| Legs |
5 x 10 (failure) squats 7 x 10 (failure) leg press 4 x 20 seated calf raises 5 x 10/10 super set - leg extensions, leg curl Legs are done with maximum weight, except for the warm-up set. |
| Back |
4 x 10 bent-over rowing 4 x 10 pull-downs 4 x 10 dumbbell pull-ups 4 x 10 seated back pulls. |
| Every Training Session | |
| Stomache |
Situps Leg ups |
Note: The sets are done starting at 60% of maximum weight for the first set, 70% for the second set, 85% for the third set, and 100% for the fourth set, and descending back to 60% over the next three sets. Each set is done to failure, with a good rest and recovery between each set. Strict movement, without cheating, is also important to gain the most from your programme. Always run before lifting weights to ensure a good warm-up thus preventing injuries. It is important to note that stretching should be done in conjunction with your weight training afterwards.
For maximal effectiveness and safety in conditioning you must:
1) Use proper breathing control. Watch that you do not hold your breath during isometric contractions or on exertion during isotonic exercises.
2) Spread the workload around the body to prevent fatigue of one muscle group (i.e.) alternate exercises for upper and lower body.
3) Don't do too much too soon. Strengthening exercises should be progressive.
4) Always "stretch what is strengthened and strengthen what is stretched". Use isometrics to build strength at the limit of the range of motion as an injury prevention technique.
b) Bag Work:
Bag work is the essential to your power-training programme. The use of the heavy bag is important and can be used in two ways: three-minute rounds or block time (usually 30-45 minutes continuously) Hand held kick pads are good for developing mobility in fighting techniques and allows the fighter to gain comfort with throwing power while moving on or retreating from an opponent. Again, the use of these pads can be done in 3-minute rounds or a block of time.
For every minute spent in the ring, the athlete must have spent at least 1,000 minutes on the heavy bag and kick pads. Be sure to attack the bag or pads using as much force as is possible, while still maintaining good posture, technique, and combinations.
Maintenance of Muscular Strength:
Muscular strength subsides at a much slower rate than it is increased. For example, what is gained in 6 weeks will take 6 months to lose. Therefore you can maintain your level by lifting your personal maximum once in every 14 days.
Muscle and Joint Flexibility
Karate requires good muscle and joint flexibility to allow for good postural alignment and suppleness of dynamic motions of the upper and lower extremities. Static stretching has been shown to be effective in increasing flexibility and preventing muscular soreness. There have been numerous studies to determine how long a position of maximal, static stretch should be held. For the best increases in flexibility each position should be held for 60 seconds and definitely not less than 10 seconds.
1) As various parts of the body are stretched, focus on them to develop body awareness. You should get to know your bodies and recognize your own limitations.
2) Do not hold your breath while stretching Breathing should be slow, rhythmical, and controlled. Exhale into the stretch and then breath slowly as the stretch is held.
3) Each exercise should be steady and controlled. Bouncing at the limits of the stretch (ballistic stretching) should not be done. Bouncing causes muscle contraction by stimulating the muscle-tendon stretch reflex.
4) When beginning a stretch go to the point where mild tension is felt and hold this position for 10 to 60 seconds. The feeling of tension should subside as the position is held. If it does not, ease off slightly and find a degree of tension that is comfortable. When the tension diminishes move a bit further until a mild tension (not pain) is felt and hold for 10 to 60 seconds. Repeat each stretch 3 times. Emphasis should be on the feeling of the stretch, not on how far one can go.
5) Always reinforce correct body alignment ensuring that muscles are relaxed and that undue stress is not being placed on joint ligaments.
6) Aim for symmetry (i.e.) flexibility of a muscle group on one side of the body should match that of the same muscle group on the other side of the body. This is especially important in the muscles of the back, pelvis, hip, and leg.
Hyper-flexibility
Normal joint mobility is variable to some degree from person to person. If ligaments and connective tissue that support joints are stretched to excess the problem of joint strain and/or instability can develop. Responsible coaching can prevent this problem if the following rules are adhered to:
7.Never stretch into pain.
8.Always strengthen the muscles supporting the joint, in all directions, at the end of the range of motion, (i.e.) isometric contractions at the end of range.
9.Do not do "contortionist" type positions and demonstrations.
10.Never force movement.
11.Analyze the skill to determine where and how much mobility is required.
12.Be specific in what you aim to achieve and ensure it is within the your ability.
Jiyu/Jissen Kumite
The ultimate goal of your training is to improve your tournament fighting. Therefore it is essential that you get on the mat with training partners and spar. There are two types of sparring that need to be worked on jiyu kumite or free sparring and jissen kumite or knockdown fighting. All sparring done during training needs to be under the watchful eye of the coach and the rounds are to be 3 minutes in duration.
Jiyu Kumite:
Free sparring allows the fighter to become comfortable with the spontaneity of the fighting on the mat, as it would be in the tournament, to become comfortable with having a live body that fights back. That moves in and out. That is unpredictable. Care should be taken when sparring. There is a high probability of injury on the mat if the session is not tightly controlled. 2-3 days/week of sparring in the dojo are adequate for proper development of the fighter. Both fighters should wear leg & thigh pads, hand & forearm pads, groin protectors, head-gear, mouth guards and chest protectors for all sparring.
Jissen Kumite:
This type of knockdown fighting should only be done once a week during regular training. It should be discontinued 1 month prior to competition to ensure that injuries have time and opportunity to heal.
Training Schedule & Diary:
It is important to have a written schedule of your training and to keep a diary of your day-to-day progress. This allows you to plan your goals and keep track of your progress. A coach, training partner or yourself can then review this periodically to ensure your training is on schedule, you are not over training, and you will attain the desired result at the desired time. The use of a bank calendar and a small lined notebook can be used for these purposes. More sophisticated electronic methods are also available but are generally expensive and do no better job then the written methods. A book and a calendar are much more portable for the athlete also.
As the tournament grows closer, usually 1 week prior to the tournament, training should consist of light running, stretching, and technique. No contact should be allowed to ensure that you do not get injured.
Sample Training Schedule:
The example of a schedule is only that, an example. A training schedule needs to be set up in consultation with your Sensei, coach, and trainer. This way it will reflect the individual strengths and weaknesses of the fighter in training.
| Monday (medium day, 5-6 hours): |
dojo class conditioning medium stretching sparring weight training/conditioning easy run (3 miles) |
| Tuesday ( hard day, 6-8 hours): |
kihon hard stretching weight training run - intervals (2 km. warm-up, 4x200, 2x400, 2km warm-down) bag work and combinations conditioning - sit-ups, etc. |
| Wednesday (easy day, 3-4 hours): |
dojo class conditioning light stretching sparring. run - aerobic pace (5 miles) weight training |
| Thursday (hard day, 6-8 hours): |
karate techniques kihon. conditioning - sit-ups, etc. weight training hard stretching run - hill work (5 miles) bag work and combinations. |
| Friday (medium day, 5-6 hours): |
kihon medium stretching. conditioning - sit-ups, etc. bag work and combinations |
| Saturday (hard day, 6-8 hours): |
dojo class conditioning hard stretching sparring weight training bag work. running - L.S.D. (maximum 8-10 miles) |
| Sunday (easy day, 0 hours): | OFF |
INJURIES AND REHABILITATION
Injuries in this game are a fact of life. For many injuries, how you treat them will determine whether they sideline you or not. Most of the injuries you experience will be contusions, minor muscle pulls and tears, and inflamed soft tissue, due to overuse. These can be controlled with the use of ice, heat, and therapy. Regular trips to a acupuncturist, registered masseuse and chiropractor are of benefit in maintaining range of motion and in helping to relax the areas of discomfort. Regular consultation with a doctor and physiotherapist can help strengthen and restore areas of more serious damage.
Remember, pain and discomfort will be regular bedfellows during your training, but there is a difference between minor pain due to overuse and significant pain due to injury. A good rule to follow is: If ice, heat and a mild analgesic do not relieve the pain, then see your doctor immediately. He may be able to keep the injury from getting worse and sidelining you permanently.
Injury Prevention
Warm Up
Prior to participation in any form of conditioning program, skill development drills or competitions, it is essential to first prepare the body for the demands that will be placed upon it. A properly constructed "warm up" session is a key factor in injury prevention and is intended to:
13.Raise both the general body and deep muscle temperature (a warm muscle is difficult to strain);
14.Stretch the muscles, tendons and ligaments, particularly those which are going to be used in the activity;
15.Prepare the student mentally and physically for the activity to follow.
You have the necessary skills and can construct and run an effective warm up routine:
16.Begin light low intensity, aerobic activity (e.g.) light jogging and controlled arm movement to increase the heart rate (2 min);
17.Progress to include controlled, dynamic exercises putting joints through their Full range of motion and utilizing all major muscle groups.
18.Begin at the neck and work down to the ankles (e.g.) neck side to side, front to back, bending shoulder-shrugs, arm circles etc.
The important point to reinforce is that warm up exercises prepare the body for stretching. Flexibility and strengthening exercises do not constitute a warm up in themselves. This type of activity should be sustained for 8 to 12 minutes before progressing to static stretching, strengthening routines or technical skill development. Stretching and strengthening routines are the preparation of the body for work through simulation exercises and/or skill development.
Cool Down
Intense exercise should not be stopped abruptly but should be gradually decreased to lower the heart rate to the pre-exercise state or at most 120 beats/min. End with static stretches for all major muscle groups to prevent muscular stiffness and soreness.
Management of Soft Tissue Injuries
Immediate, appropriate management of minor soft tissue injuries can shorten recovery time and is often referred to as I.C.E. (ice, compression, elevation)
Ice (cube, crushed, cold pack, etc.)
When applied immediately after injury the severity of the acute stage (0-24 hours) can be minimized by reducing and preventing bleeding. This decreased blood flow and lower rate of metabolism is due to the constriction of the blood vessels induced by cooling.
Also useful to decrease pain and muscle spasm associated with injury.
Prolonged contact of cold directly on the skin can cause frostbite. Cold applied directly to the skin should be kept in motion.
Duration of time is consistent with the size of the segment to be cooled and with the amount of subcutaneous fat between skin and underlying soft tissues Maximum Duration of Application - 10 minutes.
May be applied to acute injuries 1-4 times daily.
Compression (bandages, tape or direct manual pressure)
19.Applied intermittently for 20 to 30 minutes. Used to reduce blood flow to the injured area. It can be applied directly to the wound but is more effective when applied above the wound thereby reducing the blood flow to the injured area.
Elevation
20.Elevate the injured part above the level of the heart and support.
Heat (moist heat pack, whirlpool) should not be used for 48 to 72 hours after injury due to increased risk of hemorrhage. May be used prior to stretching techniques for muscle and/or ligaments in healing stage.
The criteria for returning to karate following injury are:
100% range of motion of the part.
100% strength return.
Absence of pain.
Psychologically ready.
It is important to realize that absence of any of the above criteria can lead to re-injury of the part or to secondary injury due to imbalances created, causing altered body bio-mechanics.
NUTRITION
It is important to understand the nutritional requirements needed to create the best condition for training. A good variety of fresh fruits and vegetables, raw or lightly steamed, carbohydrates from complex sources (grains, etc.) and protein from a variety of lean sources (fish, eggs, poultry, lean meat, beans, lentils, etc.) are essential to provide the building blocks and energy needed to sustain your training.
Calories
To maintain this much activity, you must take in more calories than you put out in training. Otherwise, your body will run down and injuries will not heal, nor will you be able to maintain or increase your body's muscle and bone mass. What you don't supply through your diet, your body will steal internally. An individual's daily need amounts to about 2000 calories for basic metabolism. An athlete in high performance training will need between 4500 and 7500 calories per day.
Nutrients are classified into five major groups: proteins, carbohydrates, fats, vitamins, and minerals. With a well balance diet of wholesome, unprocessed food, there is generally no need to supplement you diet with vitamin, mineral and protein supplements.
Be aware, highly processed foods - white flour, white sugar, alcohol, etc., give very little in the way of essential vitamins and minerals, as well as, in some cases, take these things from your body in order to process them, alcohol being a good example. So ensure that what you take in gives you the maximum benefit with a minimum of load. The nutritionist at your local health unit can give you good advice.
Performance Enhancing Drugs
A word of caution - many athletes in many sports feel that winning isn't everything, it's the only thing. These people are tempted to enhance their performance artificially. There is widespread abuse of anabolic steroids. There are two reasons why anabolic steroids should not be used.
Firstly they run counter to the whole spirit of Kyokushin Karate. Secondly they have potentially serious side-effects, some of which:
Cause temporary and sometimes permanent sterility
Cause masculinisation of the female; beard growth, deepening of the voice, etc.
Cause an increase (sometimes permanent) in blood pressure.
Causes liver damage and occasionally liver cancer.
Do not to consider this route. The short-term gains will be significant, but the long -term effects on your life will be devastating. These substances put your life at risk and will lead to premature death. The following chart indicates the extent and rapidity of cardiovascular effects of steroid use.
It is the policy of the IKOK(C) that any member shown to be using anabolic steroids will be suspended from all IKOK competition until such time as a urine test is negative and the physical effects of the steroid use return to normal.
| Cardiovascular Effects | Age¹ | Anabolic Steriod² | Reference |
| Fatal cardiac arrest Fatal myocarditis |
18 24 |
Oxymesterone Unknown |
Kennedy, M., Medical Journal of Australia 158:346-348, 1993 |
| Myocardial infarction with ventricular tachycardia | 31 | Unknown | Appleby, M., International Journal of Cardiology, 44:171-174, 1994 |
| Myocardial infarction | 37 | nandrolone, boldenone, testosterone, cypionate, stanozolol, oxandrolone | Ferenchick, G., American Heart Journal 124:507-508, 1992 |
| Venous sinus thrombosis | 31 | testosterone, metolonone, trenbolone | Jaillard, A., Stroke 25:212-213, 1993 |
| Fatal myocardial infarction & cerebral hemorrhage | 27 | Unknown | Kennedy, M., Australia-New Zealand Medical Journal 23:713-, 1993 |
| Decreased HDL, increased diastolic blood pressure | 22-38 | nandrolone, testostrone, stanozolol | Kuipers, H., International Journal of Sports Medicine, 12:413-418, 1991 |
| Increased LDL, decreased HDL, increased ratio of total cholesterol:HDL | 20-26 | methandrostenolone, decanoate, oxandrolone, stanozolol, others | Kliener, S., Journal of the American College of Nutrition 8:109-119, 1989 |
| Decreased HDL, decreasedAPO-A1, increased hepatic triglyceride lipase activity | 20-26 | stanozolol | Thompson, P., Journal of the American Medical Association 261:1165-1168, 1989 |
| Decreased HDL, increased ldl | 20-31 | stanozolol, methenolone, depo-testosterone, deca-durabolin, oxandrolone, androstenolone | Baldo-Enzi, G., Metabolism 9:203-208, 1990 |
| Increased platelet aggregation | 20-31 | testosterone esters, nandrolone, methandrostenolone, others | Ferenchick, G., American Journal of Medical Sciences 303:78-82, 1992 |
| Decreased HDL, increased LDL | 18-40 (women) | ethinlytestosterone | Crook, D., Atherosclerosis 92:41-47, 1992 |
| Decreased HDL | 29-33 (women) | methandrostenolone, stanozolol, nandrolone, oxandrolone, testosterone | Malarkey, W., American Journal of Obstetrics & Gynecology165:1385-1390, 1991 |
¹ This is age at which research has shown to be the youngest age at which cardiovascular problems have been noted in steroid abusers.
² The anabolic steroid involved in documented cases.
