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Thursday, December 10, 2009

3 Great ~ and Interesting Way for Individual Training

Individual training is a great way to boost your karate skill, but it’s also the most difficult to motivate someone to do. With a little creativity and variety, you can stay motivated and in shape.

As a karate instructor, the majority of my training is individual because during classes, I need to teach. I learn many tricks to keep motivated.

Here’s three of my favorite exercises that vary your training enough to stay interesting.
Building Combinations – This exercise requires a heavy bag. Each round is about 3 minutes. Start with one technique and perform it for 30 seconds into the heavy bag. Add another technique every 30 second until the 3 minutes are up. For example, Jab for 30 seconds, then Jab/ Cross for the next 30 seconds. Next, make it a Jab/ Cross/ Hook for 30 seconds, etc. After the 3 minutes, rest for 1 minute and repeat on the another side.

Tabata – The tabata is an interval training that provides infinite training opportunities. The method is 20 seconds of intense exercise followed by 10 seconds of rest for eight sets or rounds. You can do eight sets of the same exercise or create a circuit. An example circuit could be Jump roping, squat thrusts, heavy bag, pushups, done twice.

Rate the intensity Kata – Pick one kata to perform 6 times. If you were going to rate the intensity from 1 to 10 (1 low intensity and 10 high intensity), perform the first set at a 5 intensity level(the intensity of a walk). Each set increase the by one i.e. 6, 7, 8, 9, up to 10. At 10, perform the kata with an all out effort.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532

Sensei Talks: Tim Rosanelli

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