Strength Training For Karate Point Fighting This is a 12-week program leading up to a tournament. The tournament takes place on week 13.
Phase I (Weeks 1-2) During this phase do three workouts per week. Although the entire body is worked in every workout, each day has a different emphasis. Day 1 focuses on the upper body pushing muscles, day 2 on the legs, and day 3 on the upper body pulling muscles. Exercises listed together are combination exercises. For example, BB High Pull + Clean + Push Press at 4/4/4 reps means do 4 reps of high pull then 4 reps of clean then 4 reps of push press. The load on combination lifts will be determined by the weakest lift. Rest 1-2 min between sets. Day 1 Exercise
Sets
Reps
Intensity
BB High Pull + Clean + Push Press
3
4/4/4
50% of 1RM
Flat BB Bench Press
3
10
70% 1RM
DB Incline Bench Press
2
10
70% 1RM
DB Tricep Extension
2
10
70% 1RM
BB Step Up
3
10
65% 1RM
DB Romanian Deadlift
2
8-10
65% 1RM
Lat Pulldown to Front
3
10
60% 1RM
Rotator Cuff Exercise
1
10
Ab Exercises
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Strength Training For Karate Point Fighting Day 2 Exercise
Sets
Reps
Intensity
DB Hang Snatch + Overhead Squat
3
6/6
50% 1RM
BB Back Squat
3
10
70% 1RM
BB Side Lunge
2
10
70% 1RM
Lying Leg Curl
2
8-10
65% 1RM
Seated Low Cable Row
3
10
65% 1RM
BB Biceps Curl
2
10
65% 1RM
DB Flat Bench Press
3
10
60% 1RM
Rotator Cuff Exercises
1
10
Ab Exercises
Day 3 Exercise
Sets
Reps
Intensity
Squat and Press
3
6
50% 1RM
BB Bent Over Row
3
10
70% 1RM
1-Arm Lat Pulldown
2
10
70% 1RM
DB Hammer Curl
2
10
65% 1RM
BB Decline Bench Press
3
10
65% 1RM
Tricep Pressdown
2
10
65% 1RM
DB Front Lunge
3
10
60% 1RM
Rotator Cuff Exercises
1
10
Ab Exercises
Phase II (Weeks 3-4) Phase II uses the same exercises as phase I but different numbers of reps and heavier loads. The three days have the same push, pull, or leg emphasis. Rest 12 minutes between sets.
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Strength Training For Karate Point Fighting Day 1 Exercise
Sets
Reps
Intensity
BB High Pull + Clean + Push Press
3
4/4/4
50% of 1RM
Flat BB Bench Press
3
8
75% 1RM
DB Incline Bench Press
2
8
75% 1RM
DB Tricep Extension
2
8
75% 1RM
BB Step Up
3
8
70% 1RM
DB Romanian Deadlift
2
8-10
65% 1RM
Lat Pulldown to Front
3
8
65% 1RM
Rotator Cuff Exercise
1
10
Ab Exercises
Day 2 Exercise
Sets
Reps
Intensity
DB Hang Snatch + Overhead Squat
3
6/6
50% 1RM
BB Back Squat
3
8
75% 1RM
BB Side Lunge
2
8
75% 1RM
Lying Leg Curl
2
8-10
75% 1RM
Seated Low Cable Row
3
8
70% 1RM
BB Biceps Curl
2
8
70% 1RM
DB Flat Bench Press
3
8
65% 1RM
Rotator Cuff Exercises
1
10
Ab Exercises
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Strength Training For Karate Point Fighting Day 3 Exercise
Sets
Reps
Intensity
Squat and Press
3
6
50% 1RM
BB Bent Over Row
3
8
75% 1RM
1-Arm Lat Pulldown
2
8
75% 1RM
DB Hammer Curl
2
8
75% 1RM
BB Decline Bench Press
3
8
70% 1RM
Tricep Pressdown
2
8
70% 1RM
DB Front Lunge
3
8
65% 1RM
Rotator Cuff Exercises
1
10
Ab Exercises
Phase III (Weeks 5-8) During this phase the push, pull, legs emphasis remains the same but new exercises are introduced and fewer reps are done. Rest 2-3 minutes between sets. Day 1 Exercise
Sets
Reps
Intensity
BB Power Shrug + Behind the Neck Push Press + Good Morning
3
4/4/4
50% 1RM
DB Decline Bench Press
3
6
85% 1RM
DB Pullover
2
8
BB Lying Triceps Extension
2
8-10
Leg Press
3
6
Stiff Leg Deadlift
2
8-10
Wide Grip Pullup
3
6
Rotator Cuff Exercises
1
10
Ab Exercises
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Strength Training For Karate Point Fighting Day 2 Exercise
Sets
Reps
Intensity
BB Hang Snatch + Overhead Squat + Sots Press
3
4/4/4
50% 1RM
BB Deadlift
3
6
85% 1RM
DB Squat
2
8
75% 1RM
Standing Leg Curl
2
8-10
70% 1RM
Lat Pulldown Behind the Neck
3
6
80% 1RM
DB Kung Fu Curl
2
8
75% 1RM
DB Flat Bench Press w/ semisupinated grip
3
6
70% 1RM
Rotator Cuff Exercises
1
10
Ab Exercises
Day 3 Exercise
Sets
Reps
Intensity
DB Hang Clean + Lunge Press
3
6/6
50% 1RM
T-Bar Row
3
6
85% 1RM
1-Arm Bent Over Cable Row
2
8
75% 1RM
Concentration Curl
2
8
75% 1RM
BB Incline Bench Press
3
6
80% 1RM
DB Tricep Kickback
2
8
75% 1RM
DB 1-Leg Squat w/foot on bench
3
6
70% 1RM
Rotator Cuff Exercises
1
10
Ab Exercises
Phase IV (Weeks 9-11) This phase uses different exercises, reps, and loads than phase III. Rest 3 to 5 minutes between sets.
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Strength Training For Karate Point Fighting Day 1 Exercise
Sets
Reps
Intensity
BB High Pull + Clean + Push Press
3
4/4/4
60% of 1RM
Flat BB Bench Press
3
3
90% 1RM
DB Incline Bench Press
2
6
85% 1RM
DB Tricep Extension
2
6-8
80% 1RM
BB Step Up
3
6
80% 1RM
DB Romanian Deadlift
2
8-10
70% 1RM
Lat Pulldown to Front
3
6
75% 1RM
Rotator Cuff Exercise
1
10
Ab Exercises
Day 2 Exercise
Sets
Reps
Intensity
DB Hang Snatch + Overhead Squat
3
6/6
50% 1RM
BB Back Squat
3
3
90% 1RM
BB Side Lunge
2
6
85% 1RM
Lying Leg Curl
2
8-10
75% 1RM
Seated Low Cable Row
3
6
80% 1RM
BB Biceps Curl
2
6-8
80% 1RM
DB Flat Bench Press
3
6
75% 1RM
Rotator Cuff Exercises
1
10
Ab Exercises
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Strength Training For Karate Point Fighting Day 3 Exercise
Sets
Reps
Intensity
Squat and Press
3
6
50% 1RM
BB Bent Over Row
3
3
90% 1RM
1-Arm Lat Pulldown
2
6
85% 1RM
DB Hammer Curl
2
6-8
80% 1RM
BB Decline Bench Press
3
6
80% 1RM
Tricep Pressdown
2
6-8
80% 1RM
DB Front Lunge
3
6
75% 1RM
Rotator Cuff Exercises
1
10
Ab Exercises
Phase V (Week 12) This is a period of active rest. Do no lifting but continue with other workouts. Make sure that no training is done for 48 hours prior to the competition.
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