patfromlogan
26th April 04, 11:25 AM
If this has been covered, just link the posts if you know it. (just don't call me a fxking n00b!).
In Kyokushin sensei would tell us to do our crunches and running on our own time; then I'd bleed from getting raw backside doing crunches on the hard floor! I guess we were to do thousands at home or something. How much time do you spend warming up and how much conditioning do you think is appropriate in the time spent in the ma? Many serious ma's run and lift, much like any other athlete, outside of the dojo/gym. But for the workout itself, what do you find useful to strengthen and help prevent injuries?
I use a combination of exercises from several karate schools. I sometimes lead class I don't like to spend too much time, about ten to fifteen minutes (as apposed to Shorinji Kenpo where they have a two hour workout and 45 minutes is conditioning/stretching), we...
1. Wave arms in circles ten times both ways. Followed by shake hands in the air (good for carpel tunnel).
2. Shoulder shrugs both ways
3. Upper body twists with feet planted
4. Waist circles
5. Knee circles
6. Ankle circles
7. Roll toes back and under
8. Can can kicks, ten each side
9. Turning back leg lifts - in a left foot forward stance step the left to the right side and turn and do a raising heel kick to the imaginary groin or chin of the opponent behind you with the right. This one is from the cheesiest system I've ever done, but I have kept it and do it on my own when I'm a student in other schools. It provides an unique stretch, teaches balance and gave me a better back kick.
10. Side step leg lifts
11. Push ups and crunches
12. Squat kicks (got these from Shorinji Kenpo and they do them to burn - or rather until everyone except sensei and a few others (my daughter, I'm so proud to say) are still pumping them out.
Then, after sweat is started, stretch. I don't do all of these all the time, but I try to get some of the major trunk/back/leg ones done every time
1. Rotator cuff stretch - the hold elbow on chest thing - it really helps my fucked up rotator cuffs
2. Arm up between the shoulder blade and reaching over behind the neck with the other arm
3. Stand spread and put head down toward the floor between the legs and then back, arching as far as possible, slowly and repeatedly. Often the better people do arches and bridges.
4 Splits, side and forward
5 and now that breath is back, spread and drop, bending one knee and keeping that heel on the floor. Hold it, then change.
The correct position is back straight, but one can touch the floor to keep from falling in needed. After several of these do them back and forth, straightening out one leg and putting the body over the bent one. I do it until the class moaning level get high, then to let breath return
6 Kneel with butt on feet with top of foot on the floor. Go back as far as possible. (I hate watching teens do this laying back relaxing! - I was doing this at a gym and a trainer ran over and told me I was going to wreck my knees - I didn't mention that I'd been doing it longer than she'd been alive).
7 Kneel with butt on heel with the toes forward and lean back.
In Kyokushin sensei would tell us to do our crunches and running on our own time; then I'd bleed from getting raw backside doing crunches on the hard floor! I guess we were to do thousands at home or something. How much time do you spend warming up and how much conditioning do you think is appropriate in the time spent in the ma? Many serious ma's run and lift, much like any other athlete, outside of the dojo/gym. But for the workout itself, what do you find useful to strengthen and help prevent injuries?
I use a combination of exercises from several karate schools. I sometimes lead class I don't like to spend too much time, about ten to fifteen minutes (as apposed to Shorinji Kenpo where they have a two hour workout and 45 minutes is conditioning/stretching), we...
1. Wave arms in circles ten times both ways. Followed by shake hands in the air (good for carpel tunnel).
2. Shoulder shrugs both ways
3. Upper body twists with feet planted
4. Waist circles
5. Knee circles
6. Ankle circles
7. Roll toes back and under
8. Can can kicks, ten each side
9. Turning back leg lifts - in a left foot forward stance step the left to the right side and turn and do a raising heel kick to the imaginary groin or chin of the opponent behind you with the right. This one is from the cheesiest system I've ever done, but I have kept it and do it on my own when I'm a student in other schools. It provides an unique stretch, teaches balance and gave me a better back kick.
10. Side step leg lifts
11. Push ups and crunches
12. Squat kicks (got these from Shorinji Kenpo and they do them to burn - or rather until everyone except sensei and a few others (my daughter, I'm so proud to say) are still pumping them out.
Then, after sweat is started, stretch. I don't do all of these all the time, but I try to get some of the major trunk/back/leg ones done every time
1. Rotator cuff stretch - the hold elbow on chest thing - it really helps my fucked up rotator cuffs
2. Arm up between the shoulder blade and reaching over behind the neck with the other arm
3. Stand spread and put head down toward the floor between the legs and then back, arching as far as possible, slowly and repeatedly. Often the better people do arches and bridges.
4 Splits, side and forward
5 and now that breath is back, spread and drop, bending one knee and keeping that heel on the floor. Hold it, then change.
The correct position is back straight, but one can touch the floor to keep from falling in needed. After several of these do them back and forth, straightening out one leg and putting the body over the bent one. I do it until the class moaning level get high, then to let breath return
6 Kneel with butt on feet with top of foot on the floor. Go back as far as possible. (I hate watching teens do this laying back relaxing! - I was doing this at a gym and a trainer ran over and told me I was going to wreck my knees - I didn't mention that I'd been doing it longer than she'd been alive).
7 Kneel with butt on heel with the toes forward and lean back.