Fitness

[Tigeress]

hello everybody osu!

i would like to know what do u guyz do to inhance ur firness i would like to learn some new teqs... and also conditioning teqs

[vapor]

Tigress,

This section of the site might provide the insights you are looking for:

http://www.kyokushin4life.com/forums/training/

vapor

[Spirit]

Kihons, kihons, kihons, and when you get exhausted do more kihons, this time do them right!!!!!!!!!

[seienchin]

Well, at risk of sounding like a Jap Man fan, I have to agree. Nothing builds Karate fitness like....karate.

Tigress, I have noted your account elsewhere of how your fitness let you down in a tournament. I think that most of us have experienced that - nothing prepared you for the intensity of a really hard 3 min bout (with a 3 min extension, x 2)..like the real experience. Now you know what to aim for.

I would recommend learning a little bit of theory about how your body works. Learn about aerobic and anaerobic fitness, and above all, before a tournament, do everything you can to build your lactic acid tolerance. This means KIHON and IDO KIHON, and bagwork and stamina in Hard, hard sets, until you feel like throwing up.

Ibuki breathing is a great recovery technique, adn I think there is a scientific expanation why. I think (and this is just my theory, but it is plausible), that by breating out against a closed throat, you increase the gas pressure in your lungs. This means that more oxygen can pass across into your blood than would happen at normal atmospheric pressure. So for recovery (in the event of landing an extentions) practice ibuki breathing.

Ultimately tho, the only secret is sweat!

OSU

[Spirit]

Ido Kihon, how I love them, back and forth, the smell of the skin on your feet burning on the floor!!!!
Bag work would have beeen my next yell (hahaha) once tigeress came back and said she has worked on her kihons....
Are the smell of knuckles burning on the heavy bag...
I wish they made a cologne, one can only wish!!!

[Tigeress]

OSU!
thanx alot guys.
thanx for your advice but i already work with kihon but i will do it more... and i loooove the BAGS hehehehe
but i wanted to learn new teqs.as for the ibuki breatheing i'm not fimiliar with the term can u plz explain
and also i how much do u think i should run?

[seienchin]

Hi Tigeress

Ibuki breathing is that noisy breathing that you hear before, and during Sanchin-no-kata. It sounds (so my students have told me) like a cappucino machine.

The technique involves partially closing your voicebox, opening your mouth very wide, pushing your tongue down very hard at the back, and breathing out. At first, you will sound like you are being garotted. As you practice, you will learn to have fine control over how much your voicebox is closed, and the noise (which is of secondary importance anyway) will be steady.

Ibuki strengthens the abdominal muscles, and the diaphragm. I have been fascinated to see the emergence of breating resistance devices for athletes to train wtih - for all the same reasons. Good old Karate - we just keep finding that we have almost everything we need built right into our bodies.

Regarding running - You need to structure your running depending on your goals I would suggest that initially, you need to build a strong aerobic base (that means not outrunning your oxygen supply). These are 12 - 30 minute runs, at a pace that takes your heart rate to around 75% of maximum. (I work the target ranges high - the textbook aerobic range is 60 - 80%).

Then, you need to raise your anaerobic threshhold. this means that you are teaching your body not to go into anaerobic metabolissm with every little challenge, and you will be less likely to get that dreadful lactic acid feeling. Anaerobic threshhold work is at the very upper end of aerobic - target heart rate 80 - 85%, and aim to build endurance at this rate. As your anaerobic threshhold goes up, you will be able to run faster for longer...

then, you need to build your lactic acide tolerance, so that when you must go into anaerobic (which happens in every tournament fight if it is an even match), you and your body will react with confidence. It hurts, but it will pass. These are hard, short sets - 90 - 180 seconds, hard enough to make you puke (or at least feel like it). Recovery about twice the active time (180 to 360 seconds) adn do it all again, a dozen times. UGH!

So, it's not really "how much should I run"..it is designing a program that builds the capacity of your body in all of these areas. You could run 50 miles a day and still flake out the minute you went anaerobic.

OSU.

[jane]

for me personally, karate training is always the hardest. I intersperse 2/3 2 hour sessions with 2 mile runs, swimming and bag work. all of which I do in 2 min bursts rest 20 sec and go again. Mental training is also key. The head will give up long before the body, so strong head, strong heart.

Conditioning is also important... nothing like hitting a bag but hitting a moving target that is hitting you back is not nearly the same. take any oportunity to practise.

[A-jay]

Seienchin pretty much said what you need, but I would also recommend phosphate pool training.
Karateka need explosive energy.
You get that from molecules called ATP.
Normally you get this by making ATP out of creatine (that's why supplements are popular)
When your creatine runs out your body burns sugars.(like glucose)
Unofortunately, using this as a 'fuel' creates the byproduct lactic acid which causes the burning sensation during intensive training.
With phosphate pool training the amount of creatine you can save in your body will increase. In other words your body will go onto burning sugars much later.
Example of phosphate pool training schedule:

Punch 10 seconds on a bag as hard and as fast as you can.
10/15 seconds rest.
Repeat 3x

[Spirit]

Tigeress
It seems (what I get from your post) that you are bored with what you are learning or what the classes are like at your dojo?!?
I wound why you do not ask your sensei these question that you post, in fact I ask why everyone does not do this.
Then I say (to my self) why does anyone ask training questions when they are already paying to learn???
A dojo should provide you with every tool and the classes to learn everything in the style you train.

If not then you need to move on to a place that will, no matter the style it is. Knowledge is the key not style.
We seem to be so focused on style and fight about the knowledge. Rather than focused on the knowledge and then help pass on that knowledge which will then populate the style...

[Tigeress]

OSU!

osu seienchin

thank you so much for the information u gave me i will defenitly use it and as for the ebuki breathing i do know what it is just wasn't sure of the name

osu A-jay thanx for the tips

osu jap man
i do ask my sensei many questions and i learn alot from him infact he was with me ever sense i started so he has become like a father figure to me....
but what i wanted to learn is that what people out there do differently and i want to increase my knowlege by knowing what other people do not only what we know here in kuwait. it's always good to expand your horizon

[Spirit]

osu jap man
i do ask my sensei many questions and i learn alot from him infact he was with me ever sense i started so he has become like a father figure to me....
but what i wanted to learn is that what people out there do differently and i want to increase my knowlege by knowing what other people do not only what we know here in kuwait. it's always good to expand your horizon

Oh so correct on that!!!
So go out and learn...
asking on the forum is not the way to learn the knowledge you seek, though maybe a way to find where you can learn it hands on...
Beleive me training with different people is a wonderful experience (note the key words "training with").
I have been very luck to train with many people from other styles as well countries, all a very good learning for me.
So go out and learn, then pass on the experience to others in your dojo...

[Tigeress]

OSU
i would love that, but it's not really easy for me..
i'm a student and also where i come from
but i hope that one day i can train in many different dojos with many different people and styles.
but what i ask from u know is to help me seek more knowledge through this forum osu

[Satori]

Tigeress: running running RUNNING!

Because I hate running I try and avoid it as much as I can, but running really is an indispensible part of any training routine. You need to be good at both long and short distance. If you're seriously preparing for a tournament, you should be running at least 6km every day (but no more than 10km). Add to this perhaps 20 sets of sprinting 50m with very light and steady jogging between sets and your fitness will improve like crazy.

Depending on your current level of fitness, you may not be able to run 6km without stopping. In this case try to break it down into smaller jogs of 2km, or however much you can manage, and gradually increase the distance (and speed) over time.

By the way, why are you only posting in the Female Fighters forum? You're welcome to post on other parts of this forum too!

Osu!

[Tigeress]

OSU Satori thanx

[Spirit]

Well, running is something I never did, never will do...
I prepaired for 50 and 100 man by sparring , bag work, weights, sparring, taking every class (from white belt to kids) and sparring, bag work, weights, bag work, sparring, oh did I mention sparring yet.
This is one persons view, their is many more, you need to find your own niche. Not all structured workouts work for everyone, (though they will get you to a level of very being in very good shape... physicially, mentally, and technically) we are all a bit different, so find what you like to do (this will help you do it more often) and then increase it and perfect it.
No mater if it is a tourney, kata, self imporovement, or test, just do it, and do it to your best abilities...

[Tigeress]

well i don't enjoy running very much but i always so it as a nessasity....

[sonofkanga]

Originally Posted by seienchin

Hi Tigeress

Ibuki breathing is that noisy breathing that you hear before, and during Sanchin-no-kata. It sounds (so my students have told me) like a cappucino machine.

The technique involves partially closing your voicebox, opening your mouth very wide, pushing your tongue down very hard at the back, and breathing out. At first, you will sound like you are being garotted. As you practice, you will learn to have fine control over how much your voicebox is closed, and the noise (which is of secondary importance anyway) will be steady.

Ibuki strengthens the abdominal muscles, and the diaphragm. I have been fascinated to see the emergence of breating resistance devices for athletes to train wtih - for all the same reasons. Good old Karate - we just keep finding that we have almost everything we need built right into our bodies.

Regarding running - You need to structure your running depending on your goals I would suggest that initially, you need to build a strong aerobic base (that means not outrunning your oxygen supply). These are 12 - 30 minute runs, at a pace that takes your heart rate to around 75% of maximum. (I work the target ranges high - the textbook aerobic range is 60 - 80%).

Then, you need to raise your anaerobic threshhold. this means that you are teaching your body not to go into anaerobic metabolissm with every little challenge, and you will be less likely to get that dreadful lactic acid feeling. Anaerobic threshhold work is at the very upper end of aerobic - target heart rate 80 - 85%, and aim to build endurance at this rate. As your anaerobic threshhold goes up, you will be able to run faster for longer...

then, you need to build your lactic acide tolerance, so that when you must go into anaerobic (which happens in every tournament fight if it is an even match), you and your body will react with confidence. It hurts, but it will pass. These are hard, short sets - 90 - 180 seconds, hard enough to make you puke (or at least feel like it). Recovery about twice the active time (180 to 360 seconds) adn do it all again, a dozen times. UGH!

So, it's not really "how much should I run"..it is designing a program that builds the capacity of your body in all of these areas. You could run 50 miles a day and still flake out the minute you went anaerobic.

OSU.

Another way to do anaerobic intervals is:

Going all out on the pads or bag for 60-120 seconds.recovery double the work time.I suggest active recovery i.e. rope jumping;skipping;jumping in place;or slow paced Kata.

[seienchin]

Osu Sonofkanga, you are right.
After I posted this, I thought that I had written the interval a little too long. The intervals you have written are more correct, and I forgot to mention that recovery should be active.
Just shows the benefit of collective wisdom.
OSU

[Tigeress]

osu i have a question how i strengthen my blocks?