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Karate: Resistance training or no resistance training?

Wed, 01/04/2012 - 12:13pm — Muhammad

Dear all,
I am a karate competitor and wanted you to shed some light on a concern that I couldn't resolve. I am competing in an international tournament in November 2012. In case you are not familiar with karate competitions, there are two classes of competition: kata (formal exercises) and kumite (sparring). In kata, the competitor is required to perform specific sequences of karate techniques - sometimes explosive and sometimes slow and controlled with increasing tension - including punching, blocking, kicking, and jumping in a variety of directions (no opponent in this case). In kumite, the contestant matches against an opponent for 2 minutes: Speed of technique and explosive body movements - springing forward, moving backwards and then forwards suddenly, lunging explosively and landing punches with fast/explosive hip rotation are all examples of the type of movements required in kumite.

My question is the following: What type of training/physical qualities should predominate my training/preparation? I could easily perform most of my techniques - punches, kicks, blocks, body rotation, etc. - to be against resistance while I perform them, but if my contest events don't take place against resistance - karate movements are totally unloaded - then should I use weights/resistance in my preparation or should I rely on unloaded training methods, e.g. plyometrics?
Many thanks in advance for taking the time with my inquiry.
Best regards,
Muhammad

PS. The following link on youtube could help illustrate the nature of required performance:
http://www.youtube.com/watch?v=PZKsYV22ryM&feature=related

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Wed, 01/04/2012 - 1:47pm — Michael Kirkland

Do lift weights

Weight training will help you in either discipline. Just don't try to directly emmulate the movements with weights. The "sport specific" training seems to have gotten a bit out of hand. Do normal things like squats and deadlifts. Something like the power snatch will help your explosiveness. You'll probably get better and more specific advice from someone like Todd so stay tuned. Best of luck to you.

Wed, 01/04/2012 - 3:29pm — Todd Wilson
Todd Wilson's picture

Not much to add.. As Michael

Not much to add.. As Michael said, never mimick sporting movements, in your case strikes and kicks, or even kata poses under resistance. Ineffective and leads to injury.

Being that you are new to weight training, stick with basic movements and you'll make lots of progress by Novemeber. A good start would be Doc's Karate ebook.

Also, don't get caught up in Internet sensationalism of kettlbells, boss balls and crossfit.

In the archives I have a post with a list of movements for upper and lower body that should make up about 80% of your total volume of training for the first two years of weight training. Stick with them. Get a stronger upper and lower back! Squats & lunge deep for a strong VMO, it'll give you better quickness in retreating, blocking, etc.

Being that you are new to weights, be careful that you don't add too much weight too quickly. Even on poorly designed programs, adding 20-30 lbs. in one's first year of weight training isn't unusual.

Thu, 01/05/2012 - 7:11am — Muhammad

Michael & Todd

Many thanks both for your quick and very helpful feedback. Yes, I was about to do just that (karate movements against resistance) but you seem to be quite right on that: At those angles / poses it would most probably lead to lots of strain on back, knees, etc. and using a weight that would be too light to produce desired results.
I will most definitely follow your advice on that and would start my training next week with that in mind.
Thank you very so much for your replies; it was certainly very helpful.
All the best to you.

Thu, 01/05/2012 - 4:07pm — Todd Wilson
Todd Wilson's picture

Well and understand, though

Well and understand, though it seems counterintuitive... Almost every sport in which athletes have attempted to load specific sporting movements/skills. It has never worked. There may be 3 exceptions. There's even studies with javelin throwers, baseball, and tennis demonstrating regression in skill.

In basketball, I've seen coaches have their team shoot with weighted balls hoping to increase 3 point shooting ability, long story short those teams had to rely on layups because it ruined their shooting.

Practice your skills on the mat, get stronger in the weight room.

Thu, 01/05/2012 - 7:30pm — Muhammad

From personal experience

Well Todd my experience confirms with your comment. I have trained with weights before for national and regional tournaments for excellent results. As you mentioned, I focused on military press (does wonders in my opinion to punching power), triceps extensions, bench press, deadlifts, and other basic movements. My preferred mode of lifting was doing 8-12 reps at maximum speed: This made my punches lightning fast and my whole body explosivenss increased dramatically. However, this time, I must say, I am freaking out for the tournament is a much bigger one: It is the world tournament. So what you said is reassuring really. I guess I'd stick to what worked before and it won't fail me. As I never tried doing karate-like weight exercises I thought I'd fair much better doing/trying those. Yet, again, I know that doing those punches and/or stances with weights would not only feel very different from the skill of the real execution of punch, kick, etc but would also require little weight due to the position of body, joints: I wouldn't have the leverage to handle meaningful weights. In fact another program that worked very well for me was handling weights in the 4-6 rep range on exercises like weighted dips and bench presses. Back then I tried an approach similar to the one used by the Bulgarian weightlifters (cited in a 1990's Powerlifting USA issue): I did 1 or 2 explosive reps with a weight that I'd normally handle for 6 reps and rested for a minute or two and then again for a total of 5 or 6 sets. I stayed off weights for about 2 weeks before the tournament and I believe that I surprised myself with the lightness on the mat and the speed and power of my punches, even more than the results I got from the 8-12 rep program, although it didn't add size at all (not a concern at the moment).
I totally see your point but I think it is the desire to prepare in the best possible way that makes me want to try something else if it give better results. But, as you said, I believe I'd stick to practicing karate in the dojo and work on power in the weight room.
Thanks Todd for taking the time and providing those invaluable tips and explaining the wisdom behind them.
All the best.