GJEC
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Post by GJEC on Oct 30, 2012 10:11:50 GMT -5
As an aside from the RKC thread and to offer a bit of advice to up and coming fighters, I thought it might be interesting to put what we feel a good fighter should have alongside great skills and a ruthless mindset.
To start the thread off, I'll state quite openly that I chased a lot of things that just wore me out and gave me no benefits whatsoever. I'd have been a lot better if I'd focussed on just one or two specific and valuable goals (as per Dan John's Quadrant theory)
So in a perfect world, my competitors would be able to:
1) Clean and Jerk their bodyweight.
(From the floor to straight arms overhead in any safe manner)
2) Run 400m in under 60 seconds.
(Ideally second 200 within a few seconds of the first i.e 28/32)
Both these are not essential, but achieving them would give a foundation of power and speed endurance that would be a tremendous help. The training for them would be far less time & energy consuming than the two hour gym sessions and half marathons I did in my youth.
Gary
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curlbroscience
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Testing the waters. Thanks for the forum MMX!
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Post by curlbroscience on Oct 30, 2012 10:47:48 GMT -5
Thank you Gary.
What are your thoughts on LSSD or cardio roadwork etc?
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GJEC
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Post by GJEC on Oct 30, 2012 10:55:10 GMT -5
Personally, I wouldn't bother.
Years ago knockdown fighters looked at boxing as a model for conditioning. Rocky did roadwork so we automatically thought we should. What we forgot (or failed to notice) is that the demands of the sport are very different. 3 x 2 minutes versus 12 x 3 ...
So I'd just take a stick to a local park. Pace out 200 metres, then after a warm-up run to the stick and back as fast as I could, rest 3 minutes and repeat 3-4 times or until I couldn't get within 120% of my best time. 20 minutes tops and no dodgy soundtrack required.
Gary
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curlbroscience
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Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Oct 30, 2012 11:11:14 GMT -5
"But it sounds too simple... there must be more to this!"
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Post by MMX on Oct 30, 2012 11:20:55 GMT -5
LSSD has its place but I am with Gary. Also Ross Enamait says road work is good but as he does mostly Sprints he has noticed it does not effect is ability to run long distances even when he does not for long periods.
I would concur with Gary that that is a good strong base there. Power and powerful speed. Strength first.
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GJEC
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Post by GJEC on Oct 30, 2012 12:14:41 GMT -5
"But it sounds too simple... there must be more to this!" I used to think if I did everything somehow I would defy the laws of recovery and be awesome ... The reality was sadly different. Gary
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Post by MMX on Oct 30, 2012 14:20:27 GMT -5
Yeah. I mean if you look at my really old Workout logs(K4L) and check them now my training is 100% different. Quicker/Harder sets(30-40 min including warm up and cool down) and minimalist training really.Just butt kicking workouts though. Before it was like 1-2 hours of slow methodical everything under the sun training each session.
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GJEC
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Post by GJEC on Oct 30, 2012 14:50:49 GMT -5
What I personally never realised is that if you get good, I mean really good at certain physical targets everything else comes along for the ride. So long as 1) you train the whole body as a unit, and 2) you get taken to the dark places.
C & J's require a perfect synergy of muscle chains throughout the movement (once you get past posing weights) and 400's usually need a sit or lie down once you get over a certain speed. Both push the envelope to the point that 'normal' karate training is well within your strength and speed endurance capacity.
But I urge caution. I think there is also a point beyond which chasing numbers is irrelevant. The effort required to get to 1.5 bodyweight or under 50 seconds simultaneously is not likely to be rewarded by a proportionally better performance on the mat. Chasing just one of those goals might not be enough either.
We need explosive power and speed endurance to be up to scratch.
Gary
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Post by Ros on Oct 31, 2012 11:39:51 GMT -5
Run 400m in under 60 seconds. Any event that combines the word 'endurance' with 'sprint' can f*** right off! ;D
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Post by Ros on Oct 31, 2012 11:40:58 GMT -5
...and 2) you get taken to the dark places. What, like Hull? ;D
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GJEC
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Post by GJEC on Oct 31, 2012 12:48:13 GMT -5
I did start by saying they're not essential. People overrate hard work in evaluating the effectiveness of supplementary training. To me, chasing specific goals that have a ready transfer to karate is more useful than flogging ourselves into the ground. (That's best done in the dojo ) As with everything though, start slowly! Clean and Jerk well within your capabilities until the skill is grooved in. Dash shorter distances and fully recover between efforts. We want the most benefits with the least exhaustion and NO INJURIES from supplementary training. Gary
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Post by MMX on Oct 31, 2012 13:25:32 GMT -5
Right. That is another thing I like about Pavel and Dan John's methods. Practice,learn,workout but don't hurt yourself. Some people get carried away too soon(guilty here!) and then end up hurt.
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curlbroscience
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Testing the waters. Thanks for the forum MMX!
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Post by curlbroscience on Oct 31, 2012 13:32:22 GMT -5
Right. That is another thing I like about Pavel and Dan John's methods. Practice,learn,workout but don't hurt yourself. Some people get carried away too soon(guilty here!) and then end up hurt. Trying to think of strength training sessions as practice sessions according to a recent interview by Mark Reifkind. Kind of struck a chord with me.
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GJEC
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Post by GJEC on Oct 31, 2012 13:38:24 GMT -5
Some people get carried away I've seen this a lot. Gary
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Post by MMX on Oct 31, 2012 13:49:12 GMT -5
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