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Wushu basic training pdf how to#
Wushu basic training pdf download#
Wushu basic training pdf free#

competition period, pre-competition period, off-season etc. The seasons are typically divided into various periods, i.e. In several sports, there are seasons that dictate how an athlete trains.

Wushu basic training pdf how to#

Now let’s look at how to maximize gains… Periodization Theory So, it’s vital to know the planes of motion. But if you’re weak in this plane, your muscles can’t provide enough stabilization and this will lead to knee injury, most likely ACL injury. Whenever you step forward in a zenkutsu-dachi, you need to stabilize the front knee in the frontal plane (to the sides). stepping punch), you’ll often see their hip falling out as a consequence of weak hip abductors. If you watch Karate-ka do techniques in the sagittal plane (i.e.

Sagittal (moving forward and backwards)įor example, in activities where we move excessively in the sagittal plane, and are constantly trying to create power forwards, stability in the frontal plane (sideways) is extremely important.

Your body can move through three different planes of motion: So let’s dig deeper… The 3 Planes of Motion However, most of us don’t have access to a personal trainer. Therefore, a personal trainer will look at how you run, squat, jump, push, pull and twist to find weaknesses in these basic human movements, and then prescribe specific exercises aimed at overcoming imbalances and dysfunctions in your body. It’s about optimizing your performance for any activity. This allows us to maximize our power for Karate.īut physical training is more than lifting weights. In Karate, we are always trying to use our body the most efficient way. Thus, we should pick exercises that challenge the entire body as a unit, based on the true concept of Karate. The rest of us wants to strength and cardio to enhance our Karate skills. That’s great – if you’re getting ready for the beach! This allows you to put a great amount of training volume on specific bodyparts. I don’t blame these people, because often they’ve been doing a “body-split routine”, which is not good for Karate.īody-split routine means that in each session you’re working only one bodypart.įor example on Mondays you work chest (Mondays are international chest day) and on Tuesdays you do the back. feeling heavy, slow gains, getting injured etc.).

Typically, this resistance stems from bad experience with prior strength training (i.e. I often have a hard time convincing Karate-ka that they should lift weights.

Wushu basic training pdf free#

Let’s start the free guide: Why Strength & Cardio Training?

Wushu basic training pdf download#

If you DON’T want to create your own program, click here to download Strength Training for Karate instead – my ready-made program for you. In this article you will learn exactly how to construct your own physical training program for Karate. Therefore, I invited my friend Vilhjálmur Halldórsson, a graduate of the most prestigeous physical education program in Iceland, to share his expertise with you. You need functional strength that improves your Karate performance. Studies show that a bodybuilding program decreases your activation of motor units (making your Karate techniques worse) and only gives a minimal boost in speed-strength (the ability of your neuromuscular system to produce the greatest possible impulse in the shortest possible time). The old masters knew the importance of strength training.įor example, you should NOT follow a standard bodybuilding program. Physical training is essential for Karate.Ī weak body cannot sustain high-level Karate practice for long.