30 minutes Stamina Workout routine for martial artists

30 minutes Stamina Workout routine for martial artists.

 

 Before any martial arts everyone should work out to flex your muscles and get ready. Like all martial arts, karate needs Stamina along with flexibility and other traits

It’s no wonder people are looking to boost their endurance and stamina. With the newfound rise of obstacle course races, triathlons, and good old-fashioned marathons, endurance and stamina are in demand like never before.



1) Sprint Interval Training





Sprint interval training is a popular workout among martial artists as it simulates the intense bursts of activity in training and competition. Sprinting helps you burn fat, increase muscle strength, and expand lung capacity; all of which are important in building your overall endurance.


You can start off with 10-second sprints every few minutes and slowly build it up to 30-second sprints. For optimal results, make sure you’re working yourself at maximum effort with minimal recovery time between each sprint. Famous martial artists and fighters like Roger Gracie, BJ Penn, and Georges St. Pierre have all been known to use sprints for strength and conditioning.


2) Jumping Rope





Simple yet effective, jumping rope for just a few minutes can do wonders to your overall cardiovascular performance. Other than strengthening your heart and lungs, it also works your arms, legs and core. Jumping rope is a popular workout for striking-based martial arts as it also increases hand-eye coordination, agility, speed, timing, and rhythm.


For optimal results, jump rope at a faster pace and add in different jump patterns like side steps, crosses, high knees, and doubles. This will work every muscle in your body to a greater degree and push your lungs to the limit.

3) High-Altitude Training Mask





Whether it’s running, cycling, swimming or martial arts, high-altitude training is being used by top athletes from different sports all around the world more than ever before.


The science behind high-altitude training is simple; because your body works harder at high altitudes where the air is thinner, your ability to process oxygen increases. And when you return to lower elevations, you will be able to perform with increased strength, endurance, and speed.


Wearing an elevation training mask or high-altitude training mask during training will make your workouts seem like it’s being held at high altitudes. And because wearing the mask forces your lungs to work harder, your stamina and ability to go harder in training will increase. Just strap on the training mask during your regular martial arts training sessions or any of the workouts listed here to get even greater results.


4) Circuit Training





Circuit training is one of the best ways to improve stamina, mobility and strength. In fact, studies have shown that it is the most time efficient way to enhance cardiovascular fitness and muscle endurance.


Circuit training usually comprises of 6-7 high-intensity upper-body, core, lower-body, and full body aerobic exercises. Each exercise is done for a specified number of repetitions or for a set time before moving on to the next. You can separate the exercises with a short rest period or completely omit rest periods to boost your muscular endurance and cardio.

Remember to always push yourself hard during your cardio conditioning workouts. This will help you develop mental toughness and give you the strength to push through the later minutes of training or competition as well. So start adding these things to your martial arts training and you’re well on your way to becoming a better athlete and martial artist!

Karate। 5 kumite techniques for competition

Karate। 5 kumite techniques for competition 

Here are some very basic kumite tips to help with your sparring, many karateka ignore these basic areas, in favor of intricate combinations and sparring drills. But these areas are what creates a great karateka!

While practicing you should be at full intensity, your attitude should be as if your life depended on every karate move and even though you are controling your strikes, you should have ‘the intent to do harm’ on every strike! Strong intend always!!

"Kumite is the spirit and Kata is the soul of karate, but without both, there is NO Karatedo!" 

1. Speed.

  When practicing at speed, you should be at maximum speed, try and move so fast you shock your opponent. As I stated in tip 3, try not to start slowly, then try and gather speed, or start fast and then slow down. From the start of the technique to the completion of the technique, move as fast as you possibly can.

2. Accuracy. 

Obviously, you need to hit the target! Try some target training under pressure.

3. Distance. 

If your distance is wrong, your karate techniques will be ineffective. Think of a magnifying glass, the sun and a piece of paper. If the sun, magnifying glass and paper are in aligned correctly, the paper WILL burn. So in karate, if your distance is good, your counter attacks and attacks will be effective. Karate classes are great for working on distance, concentrate on the basic sparring exercises, these will give you a good foundation for having correct distance later on.

4. Control. 

Attacks in the street can be vicious, people can and DO die! Most of the people (animals) who attack innocent people, DO NOT care if their victim lives or dies, in fact, most of these animals will continue attacking until their victim looks dead! This is something that nice people struggle to understand. So if you have been training correctly in the martial arts and some idiot decides to attack you, you may soon find yourself beating the attacker, if this happens, you must know when to stop, or pretty soon they may be locking you up and throwing away the key. Then of course, a nice lump of tax payers cash will be handed to your poor attacker, who will say he was the innocent person and you just started doing all this weird karate stuff, for absolutely no reason at all!

5. Intend

When practicing at full intensity, your attitude should be as if your life depended on every karate move and even though you are controling your strikes, you should have ‘the intent to do harm’ on every strike! Strong spirit always!!.Every attack must be made in the intend to make contact or damage.

Karate। origin and description

KARATE |Origin & Description

               Karate, (Japanese: “empty hand”) unarmed martial-arts discipline employing kicking, striking, and defensive blocking with arms and legs. Emphasis is on concentrating as much of the body’s power as possible at the point and instant of impact. Striking surfaces include the hands (particularly the knuckles and the outer edge), ball of the foot, heel, forearm, knee, and elbow. All are toughened by practice blows against padded surfaces or wood. Pine boards up to several inches in thickness can be broken by the bare hand or foot of an expert. Timing, tactics, and spirit, however, are each considered at least as important as physical toughening.

The philosophy behind karate is vast and complex. It stems from thousands of years of armed and unarmed combat. Techniques that were perfected hundreds of years ago are still being perfected over and over again by each new generation. Karate in its modern form was established around 400 years ago in Japan, with its roots mainly derived from Chinese Kung Fu. See Step 1 below to start teaching yourself the basics of this art form.

All you need is dedication and self motivation to perfect karate. As every martial arts karate can only be performed at it's perfection by practice only.

Sports Karate comprises of two competitions.

1. Kata

Kata is a Japanese word meaning literally "form" referring to a detailed choreographed pattern of martial arts movements made to be practised alone, and also within groups and in unison when training. It is practised in Japanese martial arts as a way to memorize and perfect the movements being executed.

2. Kumite 

Kumite is one of the two main sections of karate training, along with kata. Kumite is the part of karate in which a person trains against an adversary, using the techniques learned from the  kata. Kumite can be used to develop a particular technique or a skill or it can be done in competition. Kumite is widely used in competitions worldwide. Traditional karate uses kumite for sparring.