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Ryan Danks
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Conditioning for Kata Competition

I've recently been introduced to kata competition. Before now, I've only been into learning kata's applications. However, I'm finding a love for the art of it, and the solo competitive videos on YouTube have been excellent.

One such competitor who has exceptional technique is Rika Usami. (Sorry, can't figure out how to post a video directly.)

In an interview conducted by KaratebyJesse, she mentions that strength training is essential for karateka to be able to perform kata correctly. She doesn't look like she trains in the typical methods of strength training (I've been told it's probably little more than push-ups and crunches, as typical karateka players in competition are decades behind on their conditioning), but it got me wondering: how would you format a strength and conditioning program to be excellent at kata execution?

Iain Abernethy
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Ryan Danks wrote:
I've recently been introduced to kata competition. Before now, I've only been into learning kata's applications. However, I'm finding a love for the art of it, and the solo competitive videos on YouTube have been excellent.

I with you there. To me, kata without a study of application is pointless. However, when we are studying those applications, there is great pleasure to be gained from enjoying the feeling of moving efficiently that kata can provide. I also like watching the human body move so gracefully when I observe others do kata. I’m all about the application first and foremost, but good solo kata to the point of “high art” is something I see value in and something I personally pursue.

In short, I like both the “martial” and the “art” sides of karate :-)

Ryan Danks wrote:
Sorry, can't figure out how to post a video directly

That’s something only I can do (as moderator), so if you post the links I will embed the video the next time I am online (just done it for the post above.

Ryan Danks wrote:
how would you format a strength and conditioning program to be excellent at kata execution?

Rika Usami would be the right person to ask as my kata is not of the level :-) However, I would say that it is the body that does that kata, so a well-conditioned body is going to be able to execute techniques better than a badly conditioned one. Anything that works the body as a whole in an explosive fashion would be most relevant i.e. plyometrics, etc.

For us more combative types, we need a body that can be explosive against resistance (not just the air) and has sufficient degrees of strength and muscular endurance too. So, for me, I would not seek to isolate solo kata, or the training methods most suited for facilitating the development of that aspect alone. I would look for a more “rounded” training program which will facilitate combative function, and by default that will give us a body that will be better able to perform solo kata.

I wrote an article on this years ago on weight training generally which may be of some interest: http://www.iainabernethy.co.uk/article/benefits-strength-training

All the best,

Iain

Ryan Danks
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In short, I like both the “martial” and the “art” sides of karate :-)

Absolutely! I had a conversation recently about how I've spent my whole life training to not be murdered, and while I'm not about to abandon those skills or pretend that they are not at the forefront of purposes for which to train, there is something to be appreciated  in the art aspect of it all. And that is something I have never really done. 

To be honest, it's providing new motivation for training. Something new and fun.

Thanks for the recommendation. I agree on the more rounded approach. I'll have a look at your linked article and try to emphasize a more "general martial preparedness" approach.

Thanks, very much!

Ryan Danks
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I've read the article. Thanks very much for sharing it, very insightful.

One thing that strikes me is that it builds explosive power once the trainee gets to the upper levels (low sets/reps with high weight). When at that point, would it not be prudent to teach your muscles to use that power efficiently by reducing the frequency of weight training to once a week and performing the aformentioned plyometrics on the other resistance training day (assuming resistance training is done twice a week, as in your article)?

Iain Abernethy
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Ryan Danks wrote:
I've spent my whole life training to not be murdered, and while I'm not about to abandon those skills or pretend that they are not at the forefront of purposes for which to train, there is something to be appreciated in the art aspect of it all. And that is something I have never really done.

Combative function is the entry level requirement of any worthwhile martial art in my view; but alone it is not enough. I want my martial arts to be enjoyable, inspiring, healthy and generally life-enhancing too.

As I joke at seminars, I don’t want to be on my death bed thinking that all the time spent training was not worth it because not enough people tried to stab me!

Ryan Danks wrote:
would it not be prudent to teach your muscles to use that power efficiently by reducing the frequency of weight training to once a week and performing the aformentioned plyometrics on the other resistance training day (assuming resistance training is done twice a week, as in your article)?

As martial artists we obviously need to spend more time on our martial arts than anything else. So more time in the dojo doing martial arts and less time in the gym lifting weights. However, to have a training effect we need to be lifting consistently. I would say that lifting once a week is unlikely to lead to much improvement. Twice a week is good.

We need sessions that don’t take long and are easy to fit into our wider training. It’s also possible to do other forms of training on the same day. I will often do CV training, kata, bag work etc. on the same day.

That’s why I stick to the basics with the weights (i.e. a small number of solid core lifts). I find that gives me the core strength, does not take long, and fits well with wider training.

For me, I would add the plyometric on other days. Possibly after technical kata training. Nothing will improve kata as much as kata, so we need to be mindful to keep the supplementary training as a supplement and not overdo it.

You’ll find what works for you.

All the best,

Iain

Ryan Danks
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Iain Abernethy wrote:

As I joke at seminars, I don’t want to be on my death bed thinking that all the time spent training was not worth it because not enough people tried to stab me!

This is funny!

Iain Abernethy wrote:

That’s why I stick to the basics with the weights (i.e. a small number of solid core lifts). I find that gives me the core strength, does not take long, and fits well with wider training.

Curious. In your article, you mentioned the lifts you were currently do at that time. I wouldn't put it past you to change what you're doing as that was years ago, but I noticed you had leg press listed instead of some sort of squat. Is there a reason you didn't squat back then? Do you now? I was taught that it was the most integral of lifts and was surprised to not see it on your list.

Thanks,

Ryan

Iain Abernethy
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Ryan Danks wrote:
In your article, you mentioned the lifts you were currently do at that time. I wouldn't put it past you to change what you're doing as that was years ago, but I noticed you had leg press listed instead of some sort of squat. Is there a reason you didn't squat back then? Do you now? I was taught that it was the most integral of lifts and was surprised to not see it on your list.

I pretty much train exactly the same way now. It works for me so I see no reason to change it.

I would use squats and leg presses interchangeably. They largely work the same muscle groups and it’s nice to have a little variety. At the time that article was written it was more leg-pressing simply because of a bit of friendly competition with some of the guys in the gym. The weights being lifted were “silly big” and leg press (specifically, inclined leg press) was a more comfortable and safer. We also had the fun of acting as weights for each other by sitting on the sled :-)

These days the leg work is not so intense due to the knee injury and my desire not to push it too far just in case.

All the best,

Iain

Ryan Danks
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Haha! I love the image of you sitting on a sled to act as additional weight. Sounds like pure fun.

Thanks for taking the time to give me all this advice.

Ryan

Iain Abernethy
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Ryan Danks wrote:
Haha! I love the image of you sitting on a sled to act as additional weight. Sounds like pure fun.

Total “alpha male stupidity” really ;-) “I can lift all this … and you too!” Fun, but not smart.

Ryan Danks wrote:
Thanks for taking the time to give me all this advice.

My pleasure.  I hope it is of some use.

All the best,

Iain