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What is a good cross-training programme for a black belt in karate?
If you spar or compete for a certain number of rounds, skipping rope or using a stepper for the same length of time as a round (and resting for a period of time equal to the rest between rounds) is one way to strengthen your cardiovascular system. If you perform long katas, you may benefit more from cycling or in-line skating at a moderate pace to help build endurance.
There is still some resistance to Western forms of exercise from martial arts teachers because they train the body but not the spirit. Yet many martial artists lift weights. And as long as you don’t go too heavy, weight training will help, not harm, your karate practise. I think of martial arts as an endurance sport with lots of intense bursts of effort. Use weights that are on the light side (make sure you can do 12 to 15 repetitions) for muscular endurance and plyometrics for kicking and punching power.
Hitting the heavy bag is an example of plyometrics. There are many other drills you can try as well. Push a heavy bag away from you. Each time it pendulums back toward you, shove back with both hands and repeat until you’re tired. This works the muscles of the chest, shoulders and triceps. I would also ask your sensei if there are any cross-training methods he or she recommends. You wouldn’t want to displease the master! <
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