300 Pages of Karate Science

300-PAGES OF KARATE SCIENCE
ALL THE FUNDAMENTAL CONCEPTS EVERY SENSEI SHOULD MASTER

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INTRODUCTION
02 | Our Dream is our Mission
MAKE THE DIFFERENCE

05 | The Authentic, Traditional, and True Karate
12 | Are You a Warrior or a Scout?
15 | Karate + Science = Success
16 | Can You Trust in Science?
EXPLOSIVE KARATE
INDEX
19 | What Do You Mean When You Say You Are Strong?
You can click on the index and go
23 | What is the Most Practical Method of Explosive Training to Use
directly to the sub-chapter you want to read.
in your Dojo (1st Part)?
28 | What is the Most Practical Method of Explosive Training to Use
in your Dojo (2nd Part)?
33 | Are You Training Kata the Right Way?
45 | 1 Simple Method to "Get on Fire" Before Karate Competitions
and Gradings
51 | Transform Yourself into a Bullet: What is Ballistic Training
53 | Ultimate Guidelines About Core Training for Karate
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128 | Plan your karate Sessions Like a Top Coach!!!

REFLEXIONS ABOUT TECHNIQUE
139 | 8 Lessons from José Mourinho to Improve your
64 | 23 Questions & Answers About the Laws of Physics Sports Kumite!!
for Karate 151 | When Less is More: Supercompensation & Tapering
71 | Why Technique Should Not Be the First Priority if You Strategies in Karate
Want to Be a Great Karate Fighter?
78 | 3 Essential Things You Should Know About Punching
KARATE KIDS & TEENS
83 | Do You Want to Be Effective in Full Contact Karate!
84 | Winners and Defeated in Kumite (WKF Rules) 163 | Youth Physical Development Model: A Scientific
Compass for Every Karate Sensei!!
TRAINING PLANNING & 175 | Destroy the Myth: "Strength Training is Bad for
PERIODIZATION Children and Young Karatekas"

183 | 7 Principles of Strength Training for Karate Kids
87 | Myths and Facts About Training Periodization! 190 | The 3 Phases of Agility Training for Young Karatekas!!
95 | The 4 Key Stones of Karate Periodization
104 | Know the Best Strategies to Plan your Karate Training
STRONG MIND
Sessions (1st Part)
115 | Know the Best Strategies to Plan your Karate Training 201 | IZOF - Individualized Zones of Optimal Functioning:
Sessions (2nd Part) Your Mind Rules
122 | Know the Best Strategies to Plan your Karate Training 208 | How Imagery can Improve your Karate and your Life?
Sessions (3rd Part)

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A LOT OF EXTRA KNOWLEDGE

216 | 6 Things you Should Know About Karate Warm-up
227 | How do You Know if your Karate Sessions Have the Proper
Intensity?
234 | Training Smarter and Harder in Karate - The 10% Rule
238 | The Greatest Problem of High-Intensity Interval Training in Karate
249 | Is Battle Ropes' Training Useful for Karate?!?
256 | "Balance Training" in Karate: You Must Become an Expert!
266 | Types of Flexibility and Their Importance in Karate?
271 | What Really Is Agility and Why Is it So Important to Karate?
280 | Hydration in Karate: The Big List of Scientific Facts
290 | 12 Scientific Truths About Sleep Effects on Karate
296 | 9 Essential Karate Numbers You Should Know (WKF Rules)!
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OUR DREAM IS OUR

MISSION
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OUR DREAM IS THE BEST AND SAFER

WAYS OF TRAINING YOUR
As a Sports Trainer (and Karate
Instructor), I always felt the
I’m pretty sure there are
thousands and thousands of
OUR MISSION KARATE STUDENTS necessity of looking for answers
to the thousands of doubts I
Karate Trainers that feel the
same way I felt a few years ago…
My name is Pedro Candeias had in my mind.
and I’m the Scientific Search We have a huge database
Coordinator and Co-Founder of Doubts about the best and with thousands of Scientific
Karate Science Academy. safest ways of training human Articles, Books, and Videos
people. from where we take useful
In Karate Science Academy and practical knowledge.
we have a dream/mission: I became an Education Courses
Organize Scientific Knowledge “addict”... and, after starting This way, we can help all Karate
and make it Universal, Easy, my Master of Science in Sports teachers and athletes/
and Useful for every single Training, I became a Scientific students training in a more
Karate instructor or student! Articles/Papers “addict” too. effective, safe, and motivated
way.
Fortunately, there will always be I’m going to tell you a secret:
more information to organize and my bedside table readings before
new ways of turning it useful… sleeping are Scientific Reviews,
and Karate Science Academy will Articles, Books… all about Human
always be here to accomplish this Movement, Sports, and Health
goal. (and, of course, Karate).
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EVERY DAY, we attach more knowledge to our database.
Because SCIENCE DON’T STOP and is giving us new

tools to improve our life, every single day!
WE PROMISE YOU ONE THING: WE WON’T GIVE

YOU OPINIONS OR PERSONAL EXPERIENCES,
WE’RE GOING TO GIVE YOU SCIENTIFIC-
EVIDENCE FACTS!
Join us on this Road (“Do” in Karate-do means “the way

to always become better”; better Karateka and better
Sensei – don’t you forget this)
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MAKE THE DIFFERENCE

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THE AUTHENTIC, TRADITIONAL,

AND TRUE KARATE!!!
Let’s try to look at the facts and not to what “my Master
WHAT REALLY IS THE AUTHENTIC, TRADITIONAL, AND TRUE says” or to what “my Karate style defends” as Authentic
KARATE?!? and True.
This sub-chapter is not about Scientific Knowledge! Curiously, we think this article has much more questions
than answers (lol)!!
Here, we’re going to write about the Authentic, Traditional,and True Karate…
But let’s start with a personal reflexion. Think by yourself…
… What really is the Authentic, Traditional, and True Karate?!?

K ARATE IS, ITSELF, AN EVOLUTION FROM
OTHER FORMS OF MARTIAL ARTS!
How can we talk about the Original Karate, if Karate itself

This is a question to which no one was able to answer me in a convincing
is an evolution of Tuite/Tudi or Chinese Kung-Fu?
way!
In turn, Shotokan, Goju-Ryu or Shito-Ryu are evolutions

I train Karate for about 23 years and never received a credible answer.
of Shuri-te, Naha-Te or Tomari-Te…
I also made several attempts to understand, myself, what Traditional Karate
… Should we consider Gichin Funakoshi, Chojun Miyagi
is, but History and Evolution of this amazing Martial Art destroyed every
or Kenwa Mabuni as heretical or traitors?!?
argument I tried to use.
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D O YOU TEACH KARATE

IN YOUR DOJO AS THE
“ORIGINAL” MASTERS DID IT?
IDON’T KNOW ANY KARATE
SENSEI THAT DOESN’T TEACH
MAWASHI-GERI OR URA-
MAWASHI-GERI!! DO YOU?
Do you teach Karate on a one-on-one
basis? Do you teach only 3 or 4 selected Tell me one Kata where you execute a
students that dedicate most of their lives Mawashi-Geri or an Ura-Mawashi-Geri!!
to Karate?
You can’t do it?!? We neither…
Do your Karate students and athletes
clean your house or cook for you, every So, why do we teach and practice these
Karate training in Shuri Castle | 1938
single day, so they deserve to receive your Geri-Waza hundreds or thousands of
Source: The Japanese book “A Broad View of Karatedo” knowledge? times per year?
Author: Nakasone Genwa
99% of the Dojos teach Karate with Aren’t Kata the source of the “Authentic”
organized classes, which sometimes have Karate?!?
more than 40 students at the same time!
Are we all “clowns” that are misrepresenting
99% of the Dojos begin training sessions the “True” Karate?
with all the Karateka lined-up… The
students train Kihon and Kata in lines, Do you imagine yourself stop teaching
everyone at the same time, right? such an effective kick as Mawashi-Geri,
just because it’s not part of any Kata?
Well, this is also an evolution of the
“Traditional” way of teaching in Okinawa!
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H OW MANY DOJOS TEACH AND TRAIN

KUMITE? H OJO UNDO WAS AN EVOLUTION IN
STRENGTH TRAINING!!!
It doesn’t matter how you name it: Jiyu-Kumite, Randori, Ancient Masters felt the necessity of improving their Strength
Iri Kumi, Shiai-Kumite… and Power levels.
Originally, in Okinawa, free fighting drills were not part of So they developed some tools like Chi-Ishi, Kongoken or Tetsu
training! Geta…
That’s an evolution that spread in the main islands of
Japan. It’s amazing that with the lack of Scientific Knowledge, 100
years ago, they were able to understand that external weights
Is it wrong to teach Kumite in Karate sessions because the would help them to improve their performance in Karate.
Okinawan didn’t do it, in the early days?
So, why do some of you have so much resistance to train with
By a Scientific point of view, free fighting drills are essential Heavy Bags, Pads, Barbells, Dumbells…
to become good in fighting! We think this should be quite
obvious... Why some of you are skeptical about Plyometric training, for
example?!?
Karate is a Martial Art... So, fighting skills should be one of
the top priorities, right? If our “Original” Masters just wanted to progress to higher
levels why there are so many Karatekas that are so stubborn
and obsolete?!?
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SPEND 2 HOURS IN YOUTUBE AND YOU’LL SEE AN

AMAZING THING...
You search for Kururunfa, Chatan Yara Kushanku or just a Pinan/

Heian and you’ll see several ways of doing the same Kata…
Each lineage of Shito-Ryu (or any other Style) has its own way of
performing the same Kata.
What’s the “Authentic” version?
The answer usually is: “the Authentic version is the one that my
Master taught me and I train for more than 10 or 20 years”!!
It’s not a very convincing answer, is it?

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S PORTS KARATE VS “TRADITIONAL”

KARATE
As we’ve seen, “Traditional” is an undefined

terminology…
We think the adequate way is to make a distinction

between Sports Karate and Non-Sports Karate.
A ND WHAT ABOUT KATA?
Honestly, we don’t see the difference between

That way, you can clearly make a difference
Kata performed in WKF Rules competitions and
between Shiai-Kumite (sports version) and other
all the other versions that we can find in YouTube.
forms of fighting practiced in the Dojo…
The versions performed in WKF Rules

There is an objective criterion: the Rules that define
tournaments are as valid as all the other versions
WKF, Kyokushinkai or any other sporting version of
we see on the internet.
Kumite...
And regarding to Technical level, Strength, Power,

...and other types of fighting that don’t follow any
Speed, Balance or Mental Commitment, we think
rules.
we all should follow the standards of Rika Usami,
Ryo Kiyuna, Sandra Sanchez, or Antonio Diaz!!
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C OLORED BELTS GRADING

SYSTEM
Funakoshi moved, more or less
permanently, to Japan where he
instituted Karate training in 1922, and
Note: The source of this specific part is a soon it spread to schools as the practice
text from Wendell Wilson (2010) of Judo had done.
The kyu/dan system of rankings in Karate Funakoshi became closely associated

is not original! Did you think it was? with the aristocratic Jigoro Kano.
The first person to develop it was Jigoro The founder of Shotokan decided that
Kano… Yes, the founder of Judo! it would be appropriate to adopt the
Color Belt system for Karate ranks on his
Karate Belt | 2017
Jigoro Kano achieved the goal of students.
Author: Karate Science Academy
introducing Judo into Japanese grade
schools and colleges. The belt-rank system devised by Kano and
accepted by the Butoku-kai consisted of
With so many new students, all in six kyu (color-belt) grades, three white
the highly structured public school and three brown, and ten dan (black belt)
environment, he decided that a grading grades.
and ranking system would help to
encourage them, and would allow them Funakoshi adopted this same system for
to gauge their own progress. Karate, after 1922.
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How many Dojos and Senseis do you know that still follow Is that wrong? We don’t think so.
this Color-Belt system?
Today, we can see yellow, orange, green, blue, red, purple STOP BEING “AUTHENTIC”, “TRADITIONAL” OR
belts... “TRUE”… JUST BE A HUMBLE KARATEKA THAT IS
ALWAYS TRYING TO IMPROVE YOUR KARATE!!
What’s the problem if it helps to maintain the Karateka
more motivated?
Embrace EVOLUTION whenever it’s proven that will help
On April 12, 1924, Funakoshi awarded the first Karate you to reach your goals in Karate…
Black Belts and Dan rankings to seven of his students:
Hironori Ohtsuka (later the founder of Wado-ryu), Shinken The richness of Karate is exactly the several ways of
Gima, Ante Tokuda, and four others named Katsuya, viewing, training, and teaching it! This way, everyone has
Akiba, Shimizu, and Hirose. the opportunity to find his or her own way in this great
Martial Art…
If you are a student or teacher of Wado-Ryu, do you
consider Hironoru Ohtsuka a traitor?!?
Of course not…
The only thing he made was developing a new version of

Karate, best suited to his point of view and goals.
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ARE YOU A WARRIOR OR A

SCOUT?
SEE THE WORLD AS CLEARLY AS YOU POSSIBLY CAN!
BE A TRUE SENSEI...
A few months ago, I saw a TED conference on my smartphone with

Julia Galef talking about how and why people change their minds…
And it was brilliant!! It really made me think what kind of mindset is

prevalent in Karate Instructors’ world: do you have a Warrior or a Scout
Mindset?!?
I want to share it with you, to make you think as much as it made us

think, in Karate Science Academy.
Why “scout mindset” is crucial to good judgment | 2016
TEDxPSU
This video really helped us to develop the right Karate Sensei’s Mindset!! Julia Galef
Click here to watch: https://www.youtube.com/watch?v=3MYEtQ5Zdn8
I bet you thought the same as us: of course I’m a Warrior; I’m a Karateka!!
And everyone wants to be a Warrior… and it’s good to be a warrior in
some situations in our life.
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But what Julia Galef shows us is that is so much “Having a good judgment, evaluating with
better to be a Scout in most of our life. Respond precision, and taking good decisions is mostly
yourself to this question: What’s the thing you about your mindset” - Julia Galef
most desire for? To defend Your own believes
Julia Galef talks about “Motivated Reasoning”.
or to see the world as clearly as you possibly
can?
“Motivated Reasoning” is what takes us to deeply
look for reasons that confirm our beliefs, no
In a fight, your adrenaline gets elevated and your
matter they are proven or not.
actions come from profoundly ingrained reflexes;
reflexes rooted by the needing to protect yourself
When the referee makes a foul that is favorable to
and your family or friends, and defeat the enemy
your team, you don’t care if it’s fair or not, right?
(LET THE WARRIOR TAKE THE LEAD)…
Our judgment is so unconscious and strongly

BUT WHEN YOU ARE A KARATE SENSEI influenced by which side we want to win...
YOU ARE IN A COMPLETELY DIFFERENT
ROLE: YOU MUST BE A SCOUT!! And this influences everything: the way we think,
our health, our relationships, what we consider
ethic or fair.
Even if you’re not a Sensei, but just a fighter, you
need to be a Scout in your training preparation so But the scariest thing in “Motivated Reasoning”,
you can be a better fighter in the tatami… or Warrior Mindset, is how unconscious it is!
You can think you are being objective and fair-

minded and, still, be giving your students wrong
or unsafe training methods, for example.
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S O, WHAT MAKES YOU A SCOUT?
1. Being Curious – you feel pleasure when you receive new community, your students to be better is to develop
information or knowledge your Scout Mindset; you need to change the way you
feel!
2. Being Open – you are less likely to say that changing your mind is
a sign of weakness You need to learn to have proud, instead of shame,
when you notice you might be wrong about something.
3. Being Grounded – your self-esteem isn’t tied to how right or
wrong you are about any particular topic You need to be curious, instead of defensive, when you
receive new information that contradicts your believes.
You can believe that a certain training method works but if scientific
evidence shows that it doesn’t or there are other methods with better You must have Self-Worth, as a person, to change and
results, you will say: “Hum, I think I might be wrong, but that learn!!
doesn’t mean I’m bad or stupid”
This mindset is not primarily related to how smart you are or how much SO, WHAT’S THE THING YOU MOST DESIRE
you know. It’s about what you feel and the way you see life and the FOR? TO DEFEND YOUR OWN BELIEVES OR
world!! TO SEE THE WORLD AS CLEARLY AS YOU
POSSIBLY CAN?
As Julia Galef says: what you need the most to help your society, your
By now, are you mostly a Warrior or a Scout?

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KARATE + SCIENCE = SUCCESS
THE IMPORTANCE OF SCIENCE TO KARATE AND TO Engrave this sentence in your brain:
OUR LIVES... AFTER ALL, WHAT IS SCIENCE?!?
Some people look to Science as a nerdy thing, with lack of “A professional (in your case, a Karate instructor) who doesn’t give
connection with “real world”… complicated language, complicated value to scientific knowledge is necessarily a poorer professional”
methods, etc, etc.
That’s a terribly wrong idea that kept people away from In Karate Science Academy, we know that it’s too difficult to follow
the crazy fast rhythm of new knowledge, it’s too expensive to get
Science!!
all the education that keeps you in the pace of that knowledge, and
even that scientific community uses, too many times, a complicated
Science is the effort to understand how human body, nature, and
language that seems far from reality…
many other areas work! It’s a set of knowledge that comes
from practice and experimentation.
BUT KARATE SCIENCE ACADEMY WAS CREATED TO
Science is not theory… because theory without practice is
OVERCOME THESE REAL PROBLEMS!
Philosophy, not Science! In Science, theory comes from practice and
objective investigation, not from someone’s personal opinion… To
be considered Science, a new knowledge is tested several times, by
several and independent investigation teams that seek for answers.
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CAN YOU TRUST IN In Karate Science Academy, we follow several criteria and
SCIENCE?!? international standards before we give you practical and
useful information.
YES, YOU CAN... IF IT’S GOOD SCIENCE!!! Let’s see it more in-depth:
My wife asked me, one day, how do I evaluate the quality of the
1. We search for Original Researches, Systematic
scientific articles I read…
Reviews, and Meta-Analysis in dozens of scientific
journals, like:
How do I choose the knowledge to include in my Karate
a. Sports Medicine
sessions, our Blog or the Online Platform: Karate Science PRO?
b. Journal of Strength and Conditioning Research
c. European Journal of Applied Physiology
Well, that’s a real challenge!!!
d. Behavioral Brain Research
In fact, that’s the biggest challenge everyone faces today, with all the e. Asian Journal of Sports Medicine
chaotic information available, especially in the internet world… f. Scandinavian Journal of Medicine & Science in
Sports
You can’t read one single research and write a post about g. International Journal of Performance Analysis in
what’s written there!!! Sport
h. Perceptual & Motor Skills
To make sure that you are in front of reliable and valid knowledge it i. Journal of the International Society of Sports
has to be more independent research that confirms it… Nutrition
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j. Pediatric Exercise Science protocol must be explained I’m very demanding with the
k. Muscle, Ligament and Tendons Journal in detail. quality of my Senseis and
l. International Journal of Sports Physiology and other Teachers…
Performance 7. When necessary, we submit
m. Journal of Australian Strength and Conditioning the Scientific Sources to 1 ...With their quality as Human
n. The American Journal of Sports Medicine or more of 3 quality-testing Beings, their knowledge about
o. Research on Aging tools: PEDro’s Scale, Karate, their punctuality, their
p. British Journal of Sports Medicine Cochrane Risk of Bias Tool attitude about money, the care
q. Applied Physiology, Nutrition and Metabolism or ROBIS Tool (Risk of Bias they have with every student,
r. Medicine & Science in Sports & Exercise in Systematic Reviews) what they say about other
s. Pediatrics Instructors or Martial Arts, etc.
t. And many, many, many more…
WE CREATED A PROJECT And as the time goes by, this
2. We only consider Scientific Publications that follow a THAT I WANTED FOR characteristic of mine is getting
peer-reviewed system. ME AS A KARATE sharper :)
INSTRUCTOR AND
3. When we find one article that is unique about a subject, HUMAN MOVEMENT I just want to guarantee you that
we only take it in consideration if it’s very robust and/or PROFESSIONAL. you can really trust in our work
complements reliable knowledge that already exists. and commitment regarding
Karate Science!!
4. Regarding training protocols, we only consider research And I’m very demanding with
that includes Control Groups so we can compare the myself and with the answers Is Karate only about
results of the group that performed the tested protocol I receive… So, I’m very Science?!?
with the group that didn’t do it. demanding with Scientific
5. Training protocols must be 100% clear, with all the sources and conclusions Of course not…
details. I find in my searching
system!! But that’s the area we think
6. The population that is submitted to a given training there is more work to do!!!
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EXPLOSIVE KARATE
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WHAT DO YOU MEAN WHEN You can understand it in a very simple way: they’re all strong
but in different types of Strength and different kinds of muscle
YOU SAY YOU ARE STRONG? action. Look at the image in the next page.
YOU MUST KNOW THIS... IT SHOULD BE BASIC

KNOWLEDGE FOR EVERY KARATE TRAINERS
T YPES OF STRENGTH
One of the most misunderstood subjects in Karate and Sports, in

general, is the concept of “being strong”. Who is stronger: 1. Maximal Strength: the biggest amount of weight you can
lift in a single repetition. For example, in a squat at the gym.
1. A Karateka that jumps higher or a Karateka that lifts more
weight in a simple squat? 2. Rapid Strength: the ability to generate a strength impulse
in a short period of time. For example, a quick punch that
2. A Karateka that makes 50 push-ups in a row or someone who our opponent cannot defend. Rapid Strength is divided in
punches an heavy bag with more power? the following sub-types:
3. A Karateka who is able to maintain a perfect Shiko-Dachi or a. Explosive Strength: the fastest impulse our
Neko-Ashi-Dachi for 5 minutes or a Karateka who knocks you neuromuscular system can produce in a short period
down with a single Mawashi-Geri to your leg or trunk? of time. Here, we’re not necessarily talking about
movement, but neuromuscular impulse; in other words,
These are good questions!! if you try to push a wall as fast as you can you’re not
able to move it but you activate your muscles in a very
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fast way. That’s Explosive Strength. And you’ve a Kata (for example, the Shuto movement in
different kinds of Explosive Strength if you try to Chatanyara Kushanku or Pinan Shodan, where
overcome less or more than 25% of your Maximal you pull the arm back before executing the
Strength. defense – this gives you much more power).
b. Muscle Power: Force X Velocity. It demands a 3. Endurance Strength: the ability to produce strength
fast muscle contraction and movement. With low for a medium or long-term period while keeping
resistance we’re talking more about the Velocity the muscular performance at a high level (fatigue
dimension of Power (a simple punch or kick); resistance).
but if you have to throw a heavy training partner
that resists, we’re now talking about the Force a. Karate Application: to perform longer Katas
dimension of Power. To be called Muscle Power it like Suparinpei or Chatanyara Kushanku or
must have movement. to maintain a good level of fighting for longer
periods, you’ll need Endurance Strength.
c. Reactive Strength: the great majority of Karate
movements are not pure and isolated muscular
actions. Reactive Strength manifests itself in
Stretch-Shortening Cycles of the muscles.
a. Karate Application: we’re talking about

Kumite displacements or when you pull-
back an arm before the major technique in
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T YPES OF MUSCLE ACTIONS
Dynamic Muscle Actions b. when you must change your body

displacement direction to avoid a
1. Concentric Actions: when the muscle contraction is counterattack in Kumite;
higher than the resistance that it has to surpass, voluntary c. when you make a fast displacement in
movement occurs. This is the main contraction type used Kata and need to stop in a steady, stable,
by your muscles to produce movement and it’s responsible and strong stance.
for acceleration.
a. Karate Application: the knee raise and leg extension in
a Mae-Geri or when you move in Zenkutsu-dachi. Static Muscle Actions
2. Eccentric Actions: when the muscle contraction is lower 1. Isometric Actions: when the muscle
than the resistance that it has to surpass. The muscles are contraction is similar to the resistance. This
producing strength, trying to shorten, but what is really happens when you have your muscles tense but
happening is an extension of that muscle. This kind of there is no movement.
action is produced by external forces and is relevant for a. Karate Application: the maintenance of a
movement braking and damping. Shiko-dachi or any other leg stance while
a. Karate Application: executing Te Waza or Uke Waza Kihon.
a. when an opponent unbalances you trying to make
a successful throw and you can avoid it by braking I hope this was useful to you to understand better
strongly with your foot on the ground; how you and your students’ body works, so you can
plan the best exercises for your classes.
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WHAT IS THE HOW TO BE MORE EXPLOSIVE

WITH THIS SIMPLE AND PRACTICAL
It’s a simple and practical training strategy
you can integrate in your Karate classes:
MOST PRACTICAL TRAINING METHOD: PLYOMETRIC
TRAINING
METHOD OF PLYOMETRIC TRAINING!!
At the end of this sub-chapter, you’ll better
EXPLOSIVE understand how Plyometric training works.
After that, read the second part, where you Plyometric training refers to exercises that
TRAINING TO USE will receive very practical knowledge of how are designed to enhance strength and speed,
IN YOUR DOJO? to use this method in your Dojo! mainly through the use of jump training.
Do you really know what makes your Karate Plyometric exercises constitute a natural
(1ST PART) students’/athletes’ more explosive? part of Karate, because it involves hopping,
jumping, and sequenced fast movements
That’s what everybody seeks in Karate (such as body displacements).
training, right?
Plyometric training is the best way of
So, how can you do it with a simple and developing Reactive Strength. And what
practical training method that you easily can is Reactive Strength? It can be considered a
apply at your own Dojo? type of Rapid Strength and it’s characterized
by what it’s called Stretch-Shortening Cycle
(SSC).
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SSC is an eccentric stretching of the muscles followed by a quick

concentric shortening of the same muscles, after ground contact of
the feet (this is called the amortization phase). SSC can be divided into
phases:
• Phase 1 – PRE-ACTIVATION (before your feet touch the ground,

the quadriceps, for example, are pre-activated so they can absorb
the shock)
• Phase 2 – STRETCH (in the moment your feet touch the ground,
the quadriceps are stretched - Amortization)
Stretch-Shortening Cycle - Fast & Slow
• Phase 3 – SHORTENING (in the take-off from the ground, the Escola Silvina Candeias
quadriceps contract) Bruno Fernandes & Carlos Costa
Click here to watch: https://www.youtube.com/watch?v=JkyFps3amyw
IT’S A FORM OF TRAINING DESIGNED TO DEVELOP

EXPLOSIVE POWER FOR KARATE AND MOST OF OTHER
SPORTS.
You really need to understand Stretch-Shortening Cycle to make

progress with Plyometric exercises and drills!!
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S TRETCH-SHORTENING CYCLE
Stretch-Shortening Cycle (SSC) can be of two types: Fast or Slow.
To be considered “Fast”, the amortization phase (remember, the

very brief ground contact phase) must last less than 250ms. A top
level Triple Jump athlete makes it in a stupendous 100ms (what?!?)
– but we bet Aghayev takes the same time when he passes
from hopping to a fast&furious Gyaku Zuki!!
With over 250ms of ground contact, we are talking about “Slow”-

SSC: in Karate we have some examples, such as some jumps in
Kata or Bunkai or total body direction changes in Kumite and Kata.
In other modalities, we have the example of basketball throws (with
jump) or volleyball blocks.
As you can see, 250ms or 300ms it’s not really a slow movement.
But it’s a way of splitting SSC into two distinct categories. JUST
REMEMBER: PLYOMETRIC TRAINING MUST ALWAYS HAVE
FAST MOVEMENTS (no matter it’s a “Fast” or a “Slow” SSC
exercise or drill)!!
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S OME PLYOMETRICS’ HISTORY

BUT PLEASE, do not try to copy the exercises you’ll
see in the vídeo!! Not before you really know how, when,
and which kind of students can practice it…
Plyometric training is an explosiveness-boosting method
that started to be used in eastern countries in the 60s
(yes, it’s that old and though so misunderstood or even KEEP YOUR STUDENTS SAFE!!
unknown by Karate Instructors).
The leading researcher of Plyometric training was a

Russian scientist named Yuri Verkhoshansky and he
called it the “Shock Method”.
In western countries, Plyometrics was first used in 1975

by an American track and field coach named Fred Wilt,
that baptized it Plyometric.
In the early 1990s, George Davies and Kevin Wilk

introduced plyometrics into rehabilitation.
Tribute to Verkhoshansky - Original Depth Jump Video (Professor Riccardo Rambo)
Credits: Riccardo Rambo
We send you, as a gift, an original video where you can Click here to watch:
see who Dr. Verkhoshansky was and some of his training https://www.youtube.com/watch?v=6mh4ytzjtXs
sessions (is the “beard” man in the first picture).
27
A LITTLE BIT MORE OF SIMPLE

AND PRACTICAL SCIENCE
This energy can be dissipated in the form
of heat (what a waste!!) or it can be stored
within the muscle as elastic energy. Both
It also has an important role in the prevention
of serious knee injury among female athletes,
for example! How? With the correct training
By now, you already know more than most of situations will happen simultaneously, but and coach feedback, it reduces the landing
Karate instructors: what’s reactive strength, you need to potentiate the elastic energy as forces, having a significant effect on knee
stretch-shortening cycle (SSC), types much as you can. stabilization.
of SSC, who is Yuri Verkhoshansky, (not
When you achieve this is when the magic Plyometric exercises also facilitate neural
knowing who this Big Sports Scientist is is
happens!! adaptations that enhance proprioception,
like a movie director who doesn’t know who
kinesthesia and muscle performance.
Steven Spielberg is!!), and that Plyometrics This storage of elastic energy in the
can also be used in rehabilitation, not only musculotendinous tissues contributes Also very important is that continued over a
for performance. to the increased force produced in the long period of time, during adolescence growth,
subsequent concentric phase!! But you only may increase bone mass... If you use the correct
Now, let’s learn a bit more, before entering potentiate elastic energy if the movement is dose.
the more practical application of this fast.
scientific-based method (in the next sub-
chapter). Plyometrics should be one of the most
important choices when you prepare your
training plans Why? Because it’s amazing
P LYOMETRICS ENHANCES to improve leg muscle speed-strength and

power. It can also have the same effect on
A VITAL THING TO
upper limbs, but that’s another story.
EXPLOSIVENESS: ELASTIC ENERGY!
Ground reaction time, change of direction
How? So, when the muscle is stretched, speed or powerful and fast Karate
mechanical energy is absorbed by the techniques benefit a lot from Plyometric
muscles. drills.
28
WHAT IS THE MOST BUT IF YOU DON’T HAVE THE LUCK TO HAVE A TATAMI
WHAT SHOULD YOU DO?
PRACTICAL METHOD OF YOUR STUDENTS SHOULD PRACTICE PLYOMETRIC
EXPLOSIVE TRAINING TO USE DRILLS WITH PROPER FOOTWEAR THAT PROVIDE
GOOD CUSHION AND ALSO STURDY SUPPORT…
IN YOUR DOJO? (2ND PART)
HOW TO BE MORE EXPLOSIVE WITH THIS SIMPLE AND If you, for an instant, thought that training with sports’ footwear
PRACTICAL TRAINING METHOD? PLYOMETRIC TRAINING would be against Karate’s “tradition”, think better: you are not that
kind of retrograde Sensei!!
In the last sub-chapter of this Ebook, we’ve been looking at how
Stretch-Shortening Cycle works and the importance of Plyometric Your students go to your classes because they expect to have
training to improve it. the best, safest, and most motivating training sessions. If you
explain them why they should execute Plyometrics with proper
Now, we are going to start seeing practical and scientific-based shoes, they will see you as a person who knows what you’re
aspects of Plyometric exercises. doing. And, most important, it’s worried about their health. After
Plyometrics, when they go to Kata training, for example, they take
off their footwear.
E QUIPMENT You must look to sports’ footwear as a safety gear, like fighting
gloves, shin or groin protections.
The first thing you need to consider is the TRAINING SURFACE: the
Tatami of your Dojo is ideal (it absorbs some of the shock in landing)! Then, to manage intensity and variability of Plyometric exercises
29
you should have some of the VARIABILITY IS While Plyometrics can 2. Start with Low Intensity
following equipment: A KEY-FACTOR enhance an athlete’s speed, and Low Volume – a
FOR STUDENTS’ power, and performance, it Karateka should have
1. Solid Jump Boxes from MOTIVATION… also can place him or her at a an adequate foundation
15cm/6 inches to 60cm/ greater risk of injury than less of muscle strength
24 inches or more in Be aware! If you’re a good intense training methods. and endurance (we will
height (more height = Karate instructor and you go deeper in this with
more intensity) are doing your job properly, Plyometrics is like strength numbers, later in this sub-
2. Steps your students will naturally training for Kids. It can and chapter)
3. Plastic Cones experience more confidence should be done but in the
4. Hurdles (various heights) when they train with you. This correct way and guidance. 3. Sufficient Warm-Up –
5. Medicine Balls (to the is totally true if they feel that to have the muscles well
upper-body) their health and safety are Prior to starting a program, activated
6. Speed Ladder your top priority. there are several things to
7. Mini-trampoline consider so the training 4. Regular and Proper
8. etc. sessions are performed in a Feedback – the words
THE MOTIVATION
S AFETY
CONSIDERATIONS
safe and effective way:
1. Exercise Technique
you use make a huge
difference in injury
prevention
EXPANDS Plyometrics can be a very – you must, always,
SIGNIFICANTLY IF YOU intense form of training. It teach proper technique, Let’s continue directly to the
HAVE DIFFERENT TYPES can place substantial stress posture, and execution point!
OF EQUIPMENT TO on the bones, joints, and of each exercise (with a
TRAIN WITH. connective tissue. slower velocity)
30
T RAINING LOAD
The external load is fundamental, but in other training
methods: like explosive strength methods or ballistic
methods.
As contrary to common thoughts in most Karate and Sports trainers that
already use Plyometric Drills, adding weight to the exercises do not
bring extra benefits and gains to Elastic Energy Recoil and Stretch
Reflex Potentiation!! S PEED
Mostly, because extra-weight will cause a slower amortization phase that Drills should be performed in maximal speed (but
doesn’t allow for an effective utilization of elastic energy, for example. safely and always maintaining the correct technique).
This information is particularly relevant if you want to develop Fast-SSC in Remind that the rate of the pre-stretch of the
your athletes’ legs! And you want it, don’t you?!? contracting muscle is more important than the length
of the stretch. This is, jump speed is more important
than jump height. You must focus, primarily, on
YOU CAN AND MUST USE ONLY BODY WEIGHT!! increasing exercise execution speed!
You increase the training load by raising the solid jump boxes or hurdles
height. F REQUENCY
Another way of doing it – the most important for Karate – is “pushing” Plyometrics should be performed 2 to 3 times per week
execution speed. Always assuring the maintenance of proper technique (unless you are alternating days of upper and lower
– don’t forget it!! body drills), on separate days.
31
In Off-Season/Preparatory Period you perform 2. Exercises with no spatial displacement tend to be less intense
Plyometrics twice a week. than drills where your students displaced from the starting
point (vertical vs horizontal Plyometrics)
During In-Season/Competitive Period 1 session is
appropriate to maintain the previous training gains
and prevent injuries (after the 10-week more intense
Plyometric program). V OLUME
Volume is typically expressed in the number of foot contacts
INTENSITY
(repetitions and series) or jumped distance.
Volumesof approximately 10 weeks in duration, twice a week

The intensity of Plyometric method is typically classified seems to maximize the gains in performance (with more than 50
as low, medium or high. jumps per session, number that increases progressively along the
weeks).
When your athletes/students reach more intense
levels, volume should decrease. PLYOMETRIC VOLUME PER SESSION:
The intensity for the lower extremities are related 1. Beginners – 80-100 ground contacts (jumps or steps)
to foot contacts, the direction of jump, speed, jump
height, and body weight. For example: 2. Intermediate – 100-120 ground contacts
1. Exercises with both feet are less intense than one 3. Advanced – 120-140 ground contacts
foot only.
32
There are several scientific studies that used more

ground contacts per session, but the results were not
significantly better than the numbers you see here.
And you must give space to other dimensions of Karate
classes.
YOU MUST PLAN YOUR CLASSES WITH

MAXIMUM EFFICIENCY, SO YOU’RE NOT
WASTING TIME!
R EST AND RECOVERY
To be certain that the intensity and proper execution

of the exercises are preserved, 1 to 5 minutes of rest is
needed between Plyometric drills, depending upon the
intensity and volume of the workout.
Between training sessions, is recommended a recovery

time of 48-72 hours (2-3 days).
33
ARE YOU TRAINING KATA THE RIGHT WAY?
NOW, WE’RE GOING TO WRITE ABOUT CHANGE- Do you know if you are using the correct training methods to
OF-DIRECTION SPEED IN KATA reach your students and athletes’ full potential?!?
Here we are for more Karate Science so you can improve Maybe yes, maybe not…
your work in the Dojo!!
How do you know?!? THE ANSWER IS SCIENTIFIC AND
No matter if you train “Traditional” Karate, Sports Karate, PROVEN EVIDENCE!
Kyokushinkai, Kids, Women, Karate for Self-Defence…
Let us saying this again: STOP using “Lucky-Guessing”
or “My-Master-Said-It” or “I-Saw-It-In-A-Youtube-Video-
HUMAN MOVEMENT IS HUMAN MOVEMENT… With-Thousands-Of-Views” training methods…
Note: We think Youtube plays an important role in one of

But let’s get started so you can know if you are developing the most important factors that makes your Karate sessions
more productive: TRAINING VARIATION! It’s a great source
your students’ Change-of-Direction Speed (CODS) in Kata
of new ideas… But YOU MUST KNOW WHEN, HOW, AND
the right way.
WITH WHO, you can use them.
Kata execution involves frequent turns, twists, and explosive

Change-of-Direction (COD) movements, right?
34
35
P LYOMETRIC TRAINING IS TIME-SAVING AND

ECONOMIC!! H OW TO USE PLYOMETRICS TO IMPROVE
KATA’S CHANGE OF DIRECTION SPEED?
Change-of-Direction Speed involves: Plyometrics is a Big World with various stimuli, different
types of exercises, and specific goals.
• The Ability to Brake
• Change Direction Regarding Kata’s Change-of-Direction Speed you must
• And Accelerate again (Reacceleration) know how to plan the best Plyometric exercises.
How can Plyometrics help you? Let’s see some pratical applications:
First of all, Plyometric training has a strong component of 1. Slow Stretch-Shortening Cycle Exercises – this
eccentric load stimulus. That eccentric load is essential to will improve the eccentric forces needed for braking
“teach” your Karate students’ body to brake properly. effectively after and between two fast displacements.
Scientific studies show that forces during Change-of- 2. Fast Stretch-Shortening Cylce Exercises – this
Direction movements are similar to eccentric forces will reduce ground contact times which helps your
generated during Countermovement Jumps, for example. athletes and students to spend less time braking.
Besides that, Science has found a significant correlation 3. BOTH TYPES OF EXERCISES – this gives your
between jump height of Countermovement Jump/Drop Karatekas’ legs adequate power so they can propel
Jump and reacceleration speed. If your Karate athletes themselves into the new direction
jump higher they tend to reaccelerate faster after a
Change-of-Direction during Kata.
36
L EGS' MAXIMAL STRENGTH IS CRITICAL TO CHANGE-OF-DIRECTION

PERFORMANCE
Especially 1RM Squat…
As much ABSOLUTE AND RELATIVE STRENGTH your Karatekas have, more Change-of-
Direction Speed they will be able to express during Kata.
Note:
• ABSOLUTE MAXIMAL STRENGTH is the maximum force you can produce, regardless
of muscle or body size. Greater levels of absolute strength favor Karatekas with higher
bodyweight and larger individuals.
• RELATIVE MAXIMAL STRENGTH is how strong you are for your size. If you have two
Karatekas with equal absolute strength the one that has less bodyweight presents
greater Relative Maximal Strength. This is very important to move the body through
space in a fast way, because Kata athletes will apply greater relative forces into the
ground. Is this vital or not for Kata performance?!?
37
Why is Leg Maximal Strength important to Change- You must have weight-training equipment like a
of-Direction Speed? Smith Machine so you can stimulate your Karate
with the appropriate loads…
When you change direction during Kata
performance you need to overcome the inertia that If you have your Dojo inside a gym or a gym inside
is placed over the body. your Dojo… And if your Karate students have the
time to make this type of program, additionally to
When you are in a static position and need to rapidly other dimensions of Karate training, GREAT!!
accelerate or when you change to new directions in
short distances inertia really tries to beat you!!! But if you don’t have these scenarios, Plyometrics
is the best method to achieve higher levels of
Change-of-Direction Speed in Kata.
THE MORE RELATIVE MAXIMAL
STRENGTH YOU HAVE THE EASIER YOU Are you a coach of Karate athletes?!? That train 4
OVERCOME INERTIA…. to 6 days per week?
If you are in this situation, Maximal Strength

But what’s the big limitation of Maximal Strength Training is mandatory…
training?!?
You can make an agreement with a Gym in your
town where your athletes are allowed to train there
and in exchange you advertise the gym’s support.
38
Or you can invest some money and

buy a Smith Machine, a multi-purpose
weightlifting bench, a bar, and some
S TRENGTH TRAINING TO
YOUR YOUNG KARATEKA…
NOW!!!
Long-term periodized strength
training improves the speed-strength
relationship during Change-of-
discs and barbells. With these simple Direction tasks.
equipments you can give your Karate Your Karate Kids are the future of your
athletes all the strength training they Dojo, right?!?
need!!
If you’re really thinking about investing

Motivate them and give them the best
and more updated Karate training
T HE ROLE OF RAPID
STRENGTH IN KATA
PERFORMANCE
some of your money, buy a Smith methods…
Machine with a sliding bar. This Based on Newton’s second law: F =
allows your well trained athletes to do THEY MUST DO GENERAL ma, the ability to accelerate (a) a mass
Ballistic Training and guarantee greater STRENGTH TRAINING SINCE (m), such as body mass or external
safety for your younger Karateka THE VERY FIRST DAY THEY object, depends on the ability of the
(adolescents). ENTER YOUR DOJO! musculature to generate force (F).
39
But in Karate, the most important thing is not only to produce To reach Maximal Strength, a well-trained athlete takes, at
the greatest amount of force you can… least, 800-900ms to finish a full extension of lower-body (like
a squat).
… What you want is to produce the maximal force you can in a
very, very short time!! As you can see, Rapid Strength is very important for Karate…
FOR KATA PERFORMANCE… and for Change-of-Direction
We’re going to give you some examples of how much time is needed Speed!
in several sports to produce a fast and powerful displacement:
If Rapid Strength is so important for Karate effectiveness what
• A good sprinter makes foot contact with the ground in 80 to really is the role of Maximal Strength?
100 ms
Maximal Strength is the “mother” of all Strength types and
• The feet contact of a long-jump athlete before the jump is of influences Rapid Strength and Endurance Strength. Plays a
120 to 150 ms role as the fundamental base of power production!
• The majority of displacements in team sports are between 250

and 400 ms
How much time do you think Kiyuna, Shimizu, Quintero or Sanchez

C AN SPRINT/LINEAR FAST MOVEMENTS
TRAINING IMPROVE CHANGE-OF-DIRECTION
SPEED IN KATA?
take to make a fast displacement during Suparinpei, Unsu or
Chatanyara Kushanku??? The short answer is: Straight Sprint/Linear Fast Movements
and Change-of-Direction Speed are distinctive physical
abilities!
40
THE MORE THE DIRECTION CHANGES, THE But you can use scientific-proven sprint training
LESS THE TRANSFER FROM LINEAR FAST methods in Kata and Kihon specific-practice:
MOVEMENTS’ TRAINING TO CHANGE-OF-
DIRECTION SPEED! • You can use a Weighted Vest for this purpose.
It’s the most adaptable equipment to complex
If you have Karate Kids training simple Katas like Taikyoku movement in Kata.
Shodan that is based mostly in linear and large movements
(Zenkutsu-dachi) sprint training will have more influence. • The best external load is >10% of body weight
or weight that cause more than 10% decrease
If you want to improve an advanced Kata with many fast in whole body movement’s time. If you have an
Changes-of-Direction sprint training will be less effective! athlete that weighs 70kg, the Weighted Vest
must have 7kg inside of it.
Although this article is about Change-of-Direction Speed
in Kata, we are going to give you a practical scientific tip
on how to use sprint training methods to improve linear
displacements…
Sprint distances to improve Karate acceleration should be

B E AWARE OF ASYMMETRY IN LOWER-
BODY!!
between 0 and 20 meters. Ideally 5/10 meters distance. Leg asymmetry of 10% to 15% is typical and
This distance allows your Karate students to develop acceptable in non-injured people.
acceleration phase (the most important to Karate short
distance displacements) and allows you to test their But do you really want to have 10% to 15% less of leg
acceleration speed with a stopwatch.
41
power when in you make a fast Kata whole body This way it’s hard to reduce asymmetry!
movement with one of the sides?!?
You can easily test both legs performance with
We bet you don’t!!! Unilateral exercises, like Single-Leg Horizontal
Jump (measuring the distance) or Single-Leg
What’s the best way of correcting it? Squat and see the asymmetry level.
We’re not saying that you should stop using

THE ANSWER IS UNILATERAL bilateral strength exercises!! They are very
STRENGTH… important... But you must integrate Unilateral
exercises in your Karate training.
First of all, 95% of whole body displacements

during Kata are made by one single leg.
You should train each leg alone to develop strength,

T RAIN POWER IN ALL DIRECTIONS
balance, and range of motion. Don’t rely only on vertical or horizontal planes!
Secondly, because when your Karate students Well, horizontal direction exercises are more
train always with bilateral exercises (both legs at specific to Kata performance… But let’s see
the same time) they will tend to produce higher why you should keep training multi-directional
forces with their dominant leg. exercises…
42
HORIZONTAL POWER EXERCISES CAN BE PRACTICED BUT…

IN THE THREE DIRECTIONS: FORWARD, BACKWARD,
AND SIDEWARD. Human Movement Science shows significantly decreased
Change-of-Direction time with Squat Jump training.
Drills using these directions facilitate greater motor control This shows THE POTENTIAL TRANSFER OF POSITIVE
related with Kata displacements. To change directions the Karate EFFECTS FROM TRAINING VERTICAL MOVEMENTS TO
students or athletes must create the correct angle of force HORIZONTAL MOVEMENTS.
opposite to the direction of the desired movement.
For example, when you want to turn your position laterally, forces
Horizontal plane exercises facilitate the learning of these and impulses in the vertical direction can be dominant.
movements and positions.
This clearly tells you that you should introduce multi-directional
Neuromuscular efficiency increases because of the plane of power training!
movement and the angle of forces of the lower limbs.
KARATE ATHLETES AND STUDENTS THAT APPLY

GREATER RELATIVE AMOUNTS OF HORIZONTAL
FORCES IN THE FINAL STEP, RIGHT BEFORE MOVING
THE BODY, INTO A NEW DIRECTION CAN ACHIEVE
QUICKER CHANGE-OF-DIRECTION PERFORMANCE.
43
T ECHNICAL CONTRIBUTORS TO CHANGE-OF-

DIRECTION SPEED
Body Lean and Posture:
• This is simple to understand… Every small misalignment will

Foot Placement: affect balance control during Kata performance. And out-
of-control balance will harm your movement speed. Teach
• Teach your Karate kids or adult beginners to place their front your students to move with their attention in body center
foot in the right position. Capitalize even the warm-up phase to of mass (hip girdle zone). Leg movement should keep up to
correct their foot direction. In Zenkutsu-dachi, front foot must body center of mass and not in reverse.
be well placed looking forward so they can displace faster;
back foot should be pointing forward as much as it can, too.
F
Have you ever seen a sprinter starting the race with his or her UNCTIONAL RANGE-OF-MOTION PREVENTS
feet pointing to the side?!? And your students’ knees will be INJURIES
forever grateful.
Functional Range-of-Motion is very important so your Karateka
can train in a much safer way! And with more efficiency...
Adjustment of strides to accelerate and decelerate:
• You should make Zenkutsu-dachi a little bit shorter if you have JOINTS WITH SMALL RANGE-OF-MOTION WILL BE
a sequence of displacements where you have quick changes MUCH MORE SENSITIVE TO HIGH FORCES TRAINING
of direction in a given Kata. STIMULUS…
44
Don’t you ever forget to plan flexibility and mobility exercises in your classes! Every millimeter you can raise in your students’
range-of-motion will help them to prevent injuries…
Explain them that and they will see stretching in a much more positive way… Especially your rigid adult students that
abominate and suffer from flexibility and mobility training!!
C ONCLUSION… PLYOMETRICS + PERIODIZED STRENGTH TRAINING
Training adaptations in Change-of-Direction Speed become from STIMULATING BOTH NEURAL AND ELASTIC
COMPONENTS AND MUSCLE CONTRACTION SPEED.
The combination of eccentric force and reactive strength training with periodized weight training, while manipulating training
volume, will improve your Karatekas’ Kata.
Too much training volume, for example, can cause a dramatic decrease of Change-of-Direction Speed. Remember that
“Less can be More”!!
You need to develop three things in your students and athletes’ Kata:
1. Shorter Ground Contact Times

2. Greater Horizontal Peak Forces
3. Lower Vertical Impact Forces (landing forces)
45
1 SIMPLE METHOD TO “GET require maximal power production. In Karate, maximal power
production is a key-point in performance!
ON FIRE” BEFORE KARATE
COMPETITIONS AND
GRADINGS
INFLUENCE OF THE LEVEL OF STRENGTH AND
RESISTANCE TRAINING EXPERIENCE ON POST-
ACTIVATION POTENTIATION (PAP)
WHAT IS POST-ACTIVATION POTENTIATION? The training level is one of the main factors that affects the presence
and amount of PAP.
And what is the best and more practical method to achieve Post-
Activation Potentiation? PLYOMETRICS. Several studies have shown that trained athletes participating in
high-level sports activities respond more to PAP than those who
Keep reading to learn more... participate in recreational resistance training, for example.
Science shows us, consistently, that Post-Activation Potentiation Stronger athletes are able to exhibit a greater PAP effect than
(PAP) increases muscle contractions and explosive movements. their weaker colleagues.
Post-Activation Potentiation is an increase in muscle WHY?

performance after a conditioning/training contraction.
Because they have the ability to recruit motor units faster and at a
This conditioning contraction can be a maximal voluntary higher firing rate when compared with untrained individuals.
contraction or a series of provoked twitches. In addition, stronger individuals may develop fatigue resistance
PAP enhances short-duration athletic performances that
46
to heavier loads, after a near- much smaller improvements activities depends on the type.
maximal effort. This may affect (0.42%). amount of Fast (Type II) Muscle
the balance between fatigue Fibers. This is important because in a
and potentiation post-CA. Note: Vertical Jump is a very Kumite bout or in a graduation
used exercise to evaluate Leg you won’t punch, defend, kick
Moreover, individuals with prior Power. MUSCLES WITH A HIGHER or displace as fast as you
resistance training experience PERCENTAGE OF TYPE can only one or two times (in
exhibit a considerably larger II FIBERS, EXHIBIT this case, 2X fibers would be
PAP effect than those with
no previous experience in I NFLUENCE OF FIBER
TYPE ON PAP
GREATER PAP. excellent).
strength training. A fight will last at least 2

Another explanation for this Despite muscle Fiber Type, and minutes, without counting
This result makes sense! difference between levels of their distribution in the muscle, with time extensions when you
strength and resistance training being mainly determined by have a draw.
Gourgoulis and Aggeloussis experiences is Fiber Type within genetic factors, it can also be
(2003), for example, found that Karate athletes and students’ influenced by training level, And what about if you win
athletes with greater maximal muscles. methods or age. several heats?
strength showed a greater
improvement in vertical jump The increased performance You can transform 2X Your muscles must be able to
after a conditioning stimulus shown with PAP leaves no fibers into 2A fibers, with contract as fast as they can
(4.01%). doubts in high-intensity activities strength training. 2A fibers until you reach the final or the
that require high force, speed, produce fast and more intense ending of the graduation test,
On the other side, participants and power – like Karate. contractions but have a higher right?
with lower maximal strength had The performance in such fatigue resistance than 2X You can also achieve a
47
selective hypertrophy of Type 2 PLYOMETRICS IS BETTER THAN 3. A greater PAP effect can be achieved
Fibers, with power training. This is the TRADITIONAL HIGH-INTENSITY earlier (i.e., 0.3–4 min), after the
case, for example, of Karate athletes or RESISTANCE TRAINING! completion of a plyometric drill when
sprinters. compared with traditional high- and
moderate-intensity conditioning/
Explanations for the superiority of warm-up methods (i.e., > 5 min).
INFLUENCE OF THE TYPE OF Plyometric exercises on the induction of

CONDITIONING ACTIVITY ON PAP? 4. The practical use of plyometrics in
POST-ACTIVATION POTENTIATION any place you need to enhance your
1. Plyometrics have a preferential athletes/students. In a tournament or
Plyometric, Ballistic, and Traditional recruitment of Type II motor units (as in the Dojo.
High-Intensity methods of training you already have seen in this sub-
produce considerably larger PAP chapter, it’s one central mechanism When we talk about traditional resistance
effects than traditional moderate- underpinning PAP) training methods, our data suggest that high-
intensity and maximal isometric exercises. intensity exercises may be more effective than
2. Given the relationship between moderate-intensity to induce potentiation.
In contrary, maximal isometric contraction fatigue and PAP, Plyometrics may
can decresase the performance (so produce less fatigue than a loaded For example, Fukutani et al. reported larger
don’t expect your students to be on traditional resistance exercise. This increases in jump performance after an
their maximal explosion after doing 100 allows a greater potentiation effect ascending heavy-squat protocol up to 90 %
punches in Shiko Dachi or Kiba Dachi!!). to be achieved and reduces the time of 1 RM than with a protocol performed at up
necessary to achieve the maximal PAP to 75 % of 1 RM.
48
This is true for both groups: stronger and

weaker individuals. INFLUENCE OF THE DEPTH OF
SQUATS ON POST-ACTIVATION
POTENTIATION
This may be explained by the fact that a full
squat and lower Karate stances are likely to
induce higher levels of acute fatigue than a
The superiority of high-intensity exercises partial squat or because of its longer time
to induce larger PAP effects may partially When a back squat is employed as a under tension. This will reduce the ability to
be explained by the fact that they may traditional resistance exercise, a shallower express high levels of PAP.
increase the recruitment of higher-order depth produces a considerably larger
(Type II) motor units. effect than a deeper depth.
BUT NOTE THAT THE EFFECT OF
Ballistic Exercises-based PAP induced Just think about your Dojo, when you make SQUAT DEPTH ON SUBSEQUENT
improvements in performance ranging your students practicing Kiba Dachi or PERFORMANCE IS LARGELY
from 2 to 5 %. Shiko Dachi! INFLUENCED BY THE STRENGTH
OF THE ATHLETE.
These results are similar to those induced If you use some Kihon in your warm-up
by Heavy Resistance Exercises. and you want them to train Plyometrics
or Explosive movements right after that, Shallower squats produce a slightly greater
What are the most effective Ballistic please don’t force them to go to their PAP effect than deeper squats in stronger
Exercises? deepest stances!! individuals.
Protocols that employ either depth jumps That kind of exercise is valid but in another But they are far greater stimulators of PAP
(plyometric exercise) or weighted jumps training context... among weaker individuals.
(including weightlifting variations).
49
This way, in the warm-up scenario before

explosive training be careful with the
deep Karate stances, especially with your
INFLUENCE OF GENDER
ON POST-ACTIVATION
POTENTIATION
THE MAGNITUDE OF POTENTIATION
IS INFLUENCED BY STRENGTH
LEVEL AND RESISTANCE TRAINING
recreational students. EXPERIENCE OF KARATE
Science didn’t find, until today, STUDENTS.
These students are the majority in your significative differences in Post-Activation
Dojo, right? Potentiation between men and women. OR EVEN BY THE DEPTH REACHED
DURING A SQUAT WHEN THIS
A longer time under tension of deeper EXERCISE IS EMPLOYED TO
F
squats or Karate stances may produce UNDAMENTAL KNOWLEDGE INDUCE PAP.
more fatigue than shallower squats. YOU MUST RETAIN
This limits the ability of the weakest Post-Activation Potentiation have The type of method is also important.
individuals to express higher levels of important effects for lower-body
potentiation in speed training. and upper-body speed and ballistic
performance activities. PLYOMETRICS IS THE MOST
Conversely, stronger individuals who INFLUENT AND PRACTICAL TYPE
have a greater capacity to resist fatigue For Karate this is a fundamental knowledge. OF EXERCISE.
are likely to exhibit similar levels of fatigue A knowledge that can potentiate the
following deeper and shallower squats. performance in a competition, in a
graduation, and even in a training session! The PAP effect is quicker with plyometric
This allows them to express similar drills (0.3-4 min.) than with traditional
levels of potentiation after both types of high- and moderate-intensity resistance
squat (here, we’re talking about Karate training (over 5 min.).
athletes!!).
50
Another important advantage of plyometrics is its

practical use in a competition or a Dojo. You don’t need
to have strength training equipment, like machines, bars or
dumbells.
This is also important for Karate coaches that are looking

for a more time-efficient way to incorporate PAP exercises
into their training plans.
And you must know exactly the rest period between the
exercises and subsequent performance (Kumite bout, for
example), the number of set(s) and the type of load used.
Stronger and weaker individuals appear to respond
differently to the different components of a strength–
power–potentiation complex.
250 PAGES OF KARATE SCIENCE
51
TRANSFORM YOURSELF That’s right, follow that guy and make what he makes: mix Ballistic
Training with Plyometrics, Maximal Strength, Endurance Strength,
INTO A BULLET: WHAT IS and so on. All of them are crucial so you can be a faster and healthier
Karateka.
BALLISTIC TRAINING? All you need is to know how to use them in your Classes and Training.
KNOW EXACTLY WHAT BALLISTIC TRAINING IS

MOST OF KARATE MOVEMENTS AND ACTIONS ARE
BALLISTIC, RIGHT?
Have you ever seen a weird guy that is in the gym throwing the
Smith Machine bar through the air with low weight or jumping after
a squat as he wanted to fly with a bar with just a few kilograms or
They are fast movements that go full speed until the end.
pounds?
Ballistic Training is used, essentially, to improve the Velocity

Why isn’t this guy lifting heavy loads to show everyone in the gym
dimension of Power.
he is “strong” – after all, this is what every guy do, right? Especially
when there are beautiful girls around :)
When you perform Traditional Strength Training with light loads (so
you can enhance the speed of the movement) you will slow down
So, I’m going to tell you that he probably is a Karate athlete that
your movement earlier.
knows exactly what is Ballistic Training and its importance to be
more Explosive!!!
This way, you are not stimulating your muscles up to the end.
52
Ballistic training solves this problem! and Concentric Velocity. And your Karate will
become much, much more Explosive.
Instead of making a quick squat (when you come
up), you make a jump with maximum speed and But should you do just Ballistic Training?!? Of course
height; instead of making a quick bench press, you not…
must throw the bar as fast and higher as you can.
First, you must prepare your muscles and tendons
Simple, right? (and other anatomical structures) to support the
ballistic exercises. Because they are made at
This is Ballistic Training… don’t break the movement
your maximal capacity and can injure week body
at his end; take your feet off the ground or throw the
bar or the medicine ball and catch it again (or you structures.
can make several exercises with a partner or a wall).
Beging with Traditional Strength Training and Low-
This way you can reach much higher levels of Power to Moderate-Intensity Plyometrics…
53
ULTIMATE GUIDELINES Y OUR CORE IS LIKE AN ANATOMICAL BOX
ABOUT CORE TRAINING For Richardson et al (1999) and Akuthota et al (2008) this
FOR KARATE! anatomical “box” includes:
• Abdominals (in the front)

CORE TRAINING HAS A LOT OF ATTENTION IN • Paraspinals and Gluteals (in the back)
SPORTS TRAINING AND FITNESS. KARATE IS NO • Diaphragm (as the roof)
EXCEPTION! • Pelvic Floor and Hip Girdle Muscles (as the bottom)
This has a reason and its fans use it as fundamental

training for performance and health. These muscles are located in the center of the majority
of the movements and kinetic chains.
But, first of all, what exactly is the “Core”?
Which are their main functions?
Most of Karate instructors and students associate it with
the abdominal muscles… First, they are important for stabilizing the spine and
pelvis during Karate practice and daily living. Having
these muscles strong you’ll prevent low back pain.
Third, the risk of lower extremity injury is smaller when
you have strong Core muscles.
54
Finally, a strong foundation of your a Zenkutsu-Dachi displacement or Kumite, if the Core reacts to early,
“anatomical box” increases your a Throw? the forces are dissipated and the
performance in Karate. arm or leg has to produce more
The muscles of the Core are strength, placing it at a higher risk
responsible for providing the of injury.
C ORE MUSCLES SHOULD stable foundation to your arms and

legs’ function, and force transfer. Borghuis et al. (2008) state that
BE COORDINATED WITH
motion at one single body
WHOLE BODY MOTION
In well trained Karateka, trunk segment will influence all other
muscles activate well ahead of segments in the chain.
The demands that Karate places the prime movers (legs or arms,
on your body cannot be created or depending on the situation). The Core is the central component
dissipated by an isolated muscle or to most Karate activities!
group of muscles. There are very few Karate activities
that do not require a transfer of If it fails so does the effectiveness
forces… of the forces being created and
YOUR ENTIRE BODY transferred.
MUST WORK TOGETHER The Core has a very demanding job
TO PRODUCE PROPER providing you a control system
VELOCITY, POWER, on forces within the body. AN INCREASE OR DECREASE
STRENGTH, DISPLACEMENT, OF FORCES CREATED
When forces are created in the FROM THE IMPROPER
ETC.
lower extremity and are transferred DISTRIBUTION FROM THE
into the arms, the Core has to CORE CAN BE DETRIMENTAL
react and perform with proper TO PERFORMANCE AND
Saying that, what’s the role of Core POSSIBLY LEAD TO INJURY.
timing and control. For example, in
when you execute a Mawashi-Geri,
55
As you can see, effective Core function doesn’t depend only on strength This means that there isn’t an association between those general
or stability. It also depends on intermuscular coordination and the right Core exercises and what you really make in Karate practice. In
contraction timing! Karate you want to be in a standing position, right?!?
There is no scientific doubt that Core strength does have an effect According to the fundamental principle of Training Specificity, the
on performance in an athletic population. Karate physical training must attempt to imitate, as much as
possible, the specific movements of Kata and Kumite.
P LANKS ARE NOT THE BEST EXERCISES TO IMPROVE

YOUR KARATE PERFORMANCE
As you can see, there is very little relationship between planks or
bridges and Suparinpei or a Mawashi-Geri.
Most of scientific studies didn’t find a significant correlation But does this mean that you should stop doing Core Stability
between Core strength/stability and athletic performance… Exercises?
That’s right!! And do you know why? One part of the answer is in the next part…
Because most of the studies focused on isometric exercises like

planks or bridges. Those exercises are practiced in horizontal
positions.
56
57
T HE GREATER THE KARATEKA’S LEVEL MORE

SPECIFIC SHOULD BE THE CORE TRAINING!
Let’s see:
• Recreational Karate students – integrate planks,

The effects of generic Core training are greater in bridges, and other isometric core stability exercises, in
recreational Karate students and almost null in elite your regular classes. If you want variability to increase
and sub-elite athletes or non-competitive Karateka your classes motivation you can include swiss balls,
that train like athletes!! unstable surfaces or suspension exercises with Karate
Belts.
Recreational Karate students are those who practice 2 or
3 times per week without any additional sport’s training. • Karate Children and Adolescents – integrate static
or dynamic planks and bridges with regularity. You
Above 4 intense training sessions per week you can already
can do it every class. As a motivation strategy, include
consider your Karateka as athletes.
swiss balls and unstable surfaces. With children, don’t
No matter if they are competitors or not… Lovers of make them suffer from static exercise, please!! Use a
Traditional non-competitive Karate that devotedly go to higher percentage of dynamic exercises…
the Dojo and train almost every day can be considered as
“free athletes”! • Karate Athletes (competitive or non-competitive)
– include exercises with Medicine Balls, with Elastic
And think about this: What should you do with students Bands, Squats, Deadlifts, Lunges or any kind of
that practice Karate only twice a week but also go to the standing multi-joint exercises where you can add
gym or CrossFit academies two more times per week and external loads. With this group of students, you can
go swimming once a week? also make some generic Core training during the
preparatory period of the season.
You’re right! You consider them as “athletes” and give
them whatever they need to reach “the next level” faster…
58
IF YOU WANT TO DEVELOP train with this concept in your mind! And these were the main
THE BEST PUNCH But keep reading until the end! conclusions:
TECHNIQUE AND POWER YOU Because planks and bridges have
CAN, WOULD YOU RESTRICT something to say in their defense… 1. Lumbar Multifidus
YOURSELF TO MAKING ONLY electromyographic activity
TRICEPS STRENGTHENING is greatest during Core free
M
EXERCISES, LIKE TRICEPS ULTI-JOINT EXERCISES weight exercises compared with
EXTENSIONS WITH ARE MORE EFFECTIVE other physical fitness exercises
DUMBELLS?!? AND EFFICIENT (like swiss ball and similar
equipment, traditional core
WHAT YOU WANT IS TO Martuscello et al (2013) show why training, etc.).
CREATE THE MOST SIMILAR multi-joint and full-body movement
EXERCISES WITH A PUNCH free weight exercises are the most 2. Transversus Abdominis
THAT YOU CAN FIND, RIGHT? effective way to strengthen your (deep stabilizing muscles)
Core muscles. electromyographic activity
had no significant differences
Like close-hands push-ups, This group of researchers collected between Core stability exercise,
punches with cables or elastic information from several scientific Core traditional exercises, free
bands and medicine ball throws… articles and made a systematic weight exercises or swiss ball
review. This review was published exercises.
With Core training, it’s the same in The Journal of Strength and
logic. Most of the time you have to Conditioning Research.
59
So, if fundamental Core muscles like transversus abdominis or lumbar multifidus aren’t more activated during planks and
bridges, for example, you really should use more effective and efficient types of training like free weight exercises.
And in addition to this greater Core muscle activity with free weight exercises, you have also several advantages
that you can’t achieve with isolated planks or bridges!
Let’s see:
• Free Weight Multi-Joint exercises have multiple health and fitness benefits
a. Improvement of Body Composition
b. General Muscle Strength
c. Bone Density
d. Cardiovascular Health
e. None of these benefits have been associated with Core exercises on the floor (core stability or traditional core) or
ball/other equipment.
• Free weight exercises simultaneously activate multiple major muscle groups and act upon multiple joint systems
• Additionally, the resistive load of free weight exercises can be continually progressed as the muscles adapt and
become stronger. Whereas Core-specific floor or ball/ device exercises are typically limited to the resistance of the
body mass.
• You, as a Karate coach, may find that prescribing multijoint free weight exercises is more time efficient than prescribing
numerous Core-specific floor or ball/device exercises.
60
One important thing to goal of strenghtening your … that in your Dojo, your stronger and more stable
retain is the importance “anatomical box” and that Core strenghtening program when you perform a plank!
of execution technique in involve multi-joint movement, should not be based mostly
this type of exercises. Load ideally in a standing position. on planks, bridges and other The problem with these
progression must be careful similar exercises. exercises is that they put the
and always respecting the We are talking about athletes in a non-functional
level of each student or examples like Lunges, We did this because most static position that is very
athlete! Squats, Deadlifts, Olympic of Karate Senseis and rarely replicated in the
Weightlifting, and all their Sports trainers still do demands of Karate activities.
And your verbal feedback variations. that!
about Core activation and
positioning are crucial to the Let’s recapitulate what we TRAINING KARATE
efficacy and safety of more
specific exercises. B UT PLANKS AND
BRIDGES HAVE
MORE TO SAY ON THEIR
said before…
Plank exercises are usually

REQUIRES A DYNAMIC
MOTION.
Remember which are the BEHALF! considered an adequate

exercises that are included in method of training the Core According to the results of
the definition of “Core Free The main goal of this sub- for athletes to improve Core most scientific studies in the
Weight Exercises”… chapter is to pass you one strength and stability. Of last years, it is recommended
strong and crucial idea… course, if you train planks to train the lateral aspects
… we are talking about all the with the correct training of the Core with specific
exercises that have the main methodology you will be dynamic exercises.
61
The anterior and posterior students or for developing And is also very important Why?
aspects of the Core should good foundations in children for Karate practice that your
be trained in conjunction with and young adolescents. students create an armor Five facts will answer this
other sport-specific training— over vital structures question:
particularly closed chain It also plays a role in a complete enhancing resilience during
kinetic exercises. As the ones program of injury prevention contact and impact!! You 1. Many of those generic
we explained in the previous for Karate athletes. all know that by experience, dynamic Core exercises
subchapters of this article. right?!? violate mechanisms found
According to Lee and McGill to cause injury to the spine
(2015), to reduce the risk of Now, focus on this:
Karate students and athletes due to high shear and
injury your Karate athletes
perform dynamically and should compressive loads.
must have a greater torso
be trained dynamically.
stiffness.
STOP DOING 2. Isometric Core exercises
BUT let’s “listen” the scientific HUNDREDS OF SIT-UPS also create moderate
Why?
and methodological arguments AND CRUNCHES!!!!!!! levels of muscle activity
that can be stated by planks and Because that stiffness of the while minimizing shear and
bridges... Core muscles stabilizes the compression in your spine.
If you want to take advantage
spine against perturbation
As you’ve seen, generic Core of Core training to lower the 3. A 6-week of Isometric
from external load and
strength and stability exercises risk of injury you must focus exercises will be effective
movement.
are a good way of training on ISOMETRIC exercises. to increase Core muscles
for more recreational Karate Like planks or bridges…
62
stiffness, even in more athletic Karate students. You

can integrate a more regular generic program in the
preparatory phases of each season. And reduce it
M ORE SITUATIONS WHERE YOU SHOULD
PRIVILEGE PLANKS OR BRIDGES
through the rest of the year. If you have students with spine disorders like discal
hernias you should avoid standing or seated exercises
4. Time spent under muscular contraction is much with vertical loads.
higher when performing isometric exercises. For
example, a 10-second plank requires continual peak If you have Karate athletes or students with chronic Low
activation of anterior Core musculature during the full Back Pain, you should also help them focusing their Core
10-second period, whereas a 10-repetition curl up training on Core stability. The program should contain,
incorporates a training cycle resulting in far less time essentially, exercises that help them to maintain a neutral
under tension. position of the spine. Planks and bridges are simple ways
of achieving that goal.
5. That greater time spent under tension provokes two
effects: increase in muscular cross-sectional area In these cases, the main challenge is to know how to
(muscle syze, hipertrophy) and increase in muscle adapt complexity and intensity to every type of physical
electrical activity when you perform Muscular conditions and pain levels.
Voluntary Contractions.
Give some extra-attention to your female Karateka
because they are more susceptible of having Low Back
Pain...
63
REFLEXIONS ABOUT
TECHNIQUE
64
23 QUESTIONS & ANSWERS

ABOUT THE LAWS OF PHYSICS
FOR KARATE
I WAS AT MY HOME RE-READING A BOOK DATED 2002, WRITTEN BY
MARTINA SPRAGUE. ITS TITLE IS “FIGHTING SCIENCE: THE LAWS
OF PHYSICS FOR MARTIAL ARTS”.
It’s a great 269 pages’ book, where the author writes about themes like Physics
and Strategy, Center of Gravity, Momentum, Direction, Rotational Speed and
Friction, Impulse, Conservation of Energy, and Kinetic Energy...
Martina Sprague relates Physics and Martial Arts and I was reading some of the
most relevant passages of her book...
... And I wanted to share with you some Questions & Answers that are inside the
book.
I hope it’s useful and can help you to understand better how the human body
works when you teaching or training Karate!
65
1. HOW CAN YOU INCREASE STABILITY? 3. A ZUKI-WAZA OR GERI-WAZA THROWN

WITH YOUR LEAD HAND (FOOT) PRODUCES,
You can always increase stability by widening your base NATURALLY, LESS POWER THAN THE SAME
and lowering your center of gravity. STRIKE THROWN WITH YOUR REAR HAND
(FOOT)… DESPITE THAT, ARE THERE ANY
In a stand-up fight, bend your knees. In a ground fight, ADVANTAGES TO THROWING STRIKES WITH
spread out. YOUR LEAD HAND (FOOT)?
Lead strikes have less distance available to build

2. HOW CAN YOU MAINTAIN BALANCE WHEN momentum for power.
YOU THROW A GERI-WAZA, EVEN THOUGH
YOUR BASE IS VERY NARROW AND YOUR The advantage of the lead strike is that it is often faster
CENTER OF GRAVITY QUITE HIGH? than the rear, and less telegraphed.
You must have your upper body angled to the rear, your
center of gravity directly above your foundation (supporting 4.HOW DO YOU SOLVE THE LESS POWER OF THE
foot). LEAD STRIKE?
In this position, you are in a balanced state. Any time The power of the lead strike can be increased by taking
you kick, you must center your upper body above your a step forward. This increases the momentum by placing
foundation. the weight of your body behind the strike.
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5. THREE WAYS IN WHICH YOU CAN PLACE THE 7. IF YOU ARE LESS MASSIVE THAN YOUR
WEIGHT OF YOUR BODY BEHIND YOUR STRIKES OPPONENT, CAN YOU STILL BE AS POWERFUL?
SO THEY CAN BECOME MORE POWERFUL.
You can increase power by throwing your strikes at a
1. Take a step forward greater speed.
2. Pivot your foot, hip, and upper body in the direction of
the strike
3. Fight from a sideways stance instead of a square 8. HOW CAN YOU USE YOUR OPPONENT’S
stance (like Kiba Dachi) MOMENTUM AGAINST HIM?
Time your strikes so that your opponent steps into them.

Or grab your opponent and pull him forward and into the
6. ONCE YOU HAVE STARTED THE MOTION OF A strike.
STRIKE, IT IS IMPORTANT TO KEEP IT GOING TO
A SEQUENCE OF STRIKES. WHY?
9. NAME THREE WAYS IN WHICH YOU CAN
Any time you change the state of motion (from rest to SPEED UP YOUR STRIKES.
moving, from moving to rest, or slowing down or speeding
up), you must overcome inertia. 1. Use striking that is economical. Avoid any wasted
motion.
This takes energy and is destructive to power. If you 2. Once you have started a combination, it takes less
continue with following strikes, energy is empowered! energy to keep it going than to stop and then restart a
second combination.
3. Learn to relax.
67
10. WHY IS IT MORE BENEFICIAL 12. THE SHORTEST DISTANCE 13. NEWTON’S LAWS OF MOTION
TO THROW ONE CONSECUTIVE BETWEEN TWO POINTS IS A OFTEN SEEM TO CONTRADICT
COMBINATION THAN MANY SINGLE STRAIGHT LINE. HOW CAN YOU OUR EFFORTS IN GAINING POWER.
STRIKES? UTILIZE THE BENEFITS OF CIRCULAR FOR EXAMPLE, YOU CAN’T STRIKE
MOTION WITHOUT INCREASING SOMEBODY WITHOUT BEING
Many single strikes require a constant DISTANCE? STRUCK BACK EQUALLY HARD BY
starting and stopping and restarting of THE TARGET YOU STRIKE. HOW DO
motion (overcoming inertia). You can’t! YOU SOLVE THIS?
A circle will always cover a longer distance When striking an opponent, you must
A continuous combination allows you to
than a straight line.
build speed (which is important to power), use a part of your body that is structurally
with the highest speed occurring at the Keep in mind that fighting is a give/take stronger than the target you are striking.
end of the combination. situation, where sometimes you must give
something up in order to gain a bigger
advantage. 14. WHY DO WE BEND OUR LEGS
11. NAME THREE WAYS IN BODY MORE WHEN RUNNING THAN
Circular motion enables you to increase WHEN WALKING?
MECHANICS THAT HAVE THE
your speed eliminating the start/stop
EFFECT OF SPLITTING THE FORCE movement after a Kizami-Zuki, for example.
INTO SEPARATE DIRECTIONS (BAD Bending your legs helps your body to
TECHNIQUE). An elongated oval Zuki-Waza will enable contract. This reduces the rotational inertia
you to increase your speed significantly and allows you to speed up the run.
1. Leaning back excessively when kicking. without increasing distance that much.
2. Looping a punch instead of throwing it You really should take this into account
Don’t open your arm too much before a when you are performing fast Kumite or
straight.
Furi-Zuki or Mawashi-Zuki. Kata whole-body displacements.
3. Moving back when impacting a target.
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15. WHAT IS MEANT BY STRIKING “THROUGH” THE TARGET, AND HOW IS IT ACCOMPLISHED?
Striking through the target means allowing the power of the strike to extend beyond the physical target.
This is accomplished by relaxing to allow full extension of the strike, and by avoiding to subconsciously stopping the strike
too soon.
16. WHAT IS “SNAP” STRIKING? IN WHAT IS IT BENEFICIAL? WHAT IS THE DANGER OF SNAPPING BACK
TOO SOON?
A strike that is “snappy” utilizes the minimum time of contact with the target.
The benefit of a “snappy” strike is that the force is increased through a decrease in time.
The opposite of “snapping” is pushing.
When you push, you allow your hand or foot to stay in contact with the target for a longer time, and power is reduced
because the time is increased.
We should train to throw our strikes with “snap”, but there is a danger associated with “snapping” too soon.
A strike that is too “snappy” generally utilizes muscular control to reverse its direction, and therefore interferes with proper
target penetration.
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17. HOW CAN A KARATEKA THAT FALLS KEEP This is why your rear techniques often seem stronger than
FROM GETTING HURT? your lead techniques.
But increasing the distance also makes your strike more

In Karate you train and execute throws. It’s important to learn how
telegraphed.
to fall properly without risking injury.
Besides that, increasing the distance also increases the
When the shock is absorbed gradually over a longer period of workload. When more work is done, more energy is needed,
time, the force is reduced and injury is less likely. and you will get tired faster.
This is accomplished by sequentially touching as many parts of

your body to the floor as possible. 19. TWO WAYS IN WHICH YOU CAN CONSERVE
ENERGY.
A common example is the forward roll, where the impact is
absorbed through your hand, forearm, and shoulder. Energy can be conserved by shortening the movement
required to execute a technique.
18. HOW CAN DISTANCE WORK EITHER TO YOUR You can get your opponent to expend more energy than you
ADVANTAGE OR DISADVANTAGE? by dominating the center of the fight and making him or her
move around you.
The longer the distance, the more time you have to build
momentum. A Karateka who is very tired will make much more mistakes
in offensive movements.
70
20. FOR POWER, WHEN IS object in motion. When you expend Mass provides you the ability to knock
THE BEST TIME TO THROW energy, you get tired. something over but kinetic energy
AN USHIRO-GERI (WITH causes damage.
SPINNING) AND WHY? A lightweight Karateka can, therefore,
be quicker than a heavyweight, while
The best time to throw the Ushiro- sacrificing less energy. 23. WHY IS IT BENEFICIAL
Geri is when your opponent moves TO USE A STRIKING BODY
towards the power of your Kick. Twice the speed increases the kinetic WEAPON THAT EMPLOYS A
energy by the square. SURFACE AREA THAT IS SMALL
Because the Ushiro-Geri relies on AS POSSIBLE?
circular movement, and because a
fight often moves circular, you should 22. WHY IS KINETIC ENERGY Penetrating force is better produced
be able to throw the kick whenever CAPABLE OF DOING SO MUCH when the force is focused on an area
your opponent moves in a direction DAMAGE? as small as possible because the
that allows you to spin less than 180º. force per square centimeter will be
A strike that is thrown twice as fast greater.
This will help you to conserve energy as your opponent’s strike, will have
and time through less movement. twice the impulse.
But it will have four times the kinetic
energy and will penetrate four times
21. HOW CAN SPEED as far, and do four times the damage.
OUTWEIGH THE BENEFITS OF
A GREATER BODY MASS? In the kinetic energy equation, the
speed is squared.
It takes a lot of energy to set a massive
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WHY TECHNIQUE SHOULD NOT BE

THE FIRST PRIORITY IF YOU WANT
TO BE A GREAT KARATE FIGHTER?
LEARN THE SEQUENCE YOU SHOULD USE TO DEVELOP BETTER
FIGHTING SKILLS IN YOUR DOJO!
This should be the sequence of priorities in the teaching Karate Fighting:
FIRST – Your Karate Students should learn the coordinative basic sequence of
unknown Techniques and Movements by understanding their contextual elements
and how to adapt to them.
SECOND – At a later stage, Technique should be improved, so your students can

maximize their physical and cognitive skills.
This is how learners actually learn. This method is consistent with Science and
everything in our lives. Why do we think that Karate Kumite is different?
72
We want to remember you that we are not giving you our personal And you are learning the most important skill about driving:
opinions or experience. We just gather Scientific-Proven Knowledge adapting to several situations, most of them not controlled by
and deliver it to the Karate World in the most practical and simple you. This is the same in Kyokushinkai, WKF Kumite or Street
way possible. Our path started exactly looking for answers and we Fighting.
think every Karate Sensei or Student deserve them to…
But we continue to see so many advanced Karateka (Black and
Brown Belts) that can’t transfer the thousands of Mae-Geri or
EVEN IN KATA, WE HAVE TO ADAPT OUR TECHNIQUE Gyaku-Zuki practiced over the years effectively to an open
TO THE ENVIRONMENT!! AND KATA IS A PREDICTABLE fight.
AND CLOSED TASK…
They don’t have the timing, the distance control and, above all, they
don’t know when to use those fighting techniques.
All Karatekas in the world adapt their Technique to what the Masters
expect them on belt gradings. If you are a Kata athlete you have to During Karate Kumite there are no actions that are purely technical.
adapt what you do to what the referees and the rules demand! The All actions are technical and tactical at the same time!!
athlete that makes this better, wins…
B
When you learn how to drive, the instructor teaches you the basic
skills to handle the car, right? But then they put you on the road UT WHAT REALLY IS TACTICS?!?
and you adapt those basic skills to the environment. Your driving
is different on a highway than on a mountain; if you are alone in a
Tactical Skill is the ability to choose the right technique
street you drive in one way, but you change it if suddenly that same
or movement according to an unpredictable situation. For
street gets full of cars or people.
73
example, the opponent’s attack, defense or body displacement. Perceptual Skills just need to be on a basic level…
Technique is showing fine coordinative skills that allow you to But if you want to be a great Karate fighter, it’s very, very, very
maximize the effect of the Tactical choice. important that you start to develop those skills as much as you can!
Do you want one more example?
In terms of power and speed, for example.
Aghayev doesn’t fight the same way as his taller opponents,
In resume, the Technical part only becomes relevant when the right? Why should he? He adapts his techniques to his body and
Tactical part has been successfully solved. We are talking about physical characteristics and to his strategy. And even that needs
taking the right decision in a certain Fighting situation. to be adapted during the fight itself. Depending on the opponent’s
actions and reactions, the level of fatigue, anxiety, etc.
If you miss the timing of a Uke Waza (block), it doesn’t matter if you
are the best in the World executing the finest Nagashi Uke, Osae If you study the biggest Kyokushinkai fighters as Andy Hug,
Uke, Gedan Barai or Age Uke… Francisco Filho or Kenji Yamaki you will see differences.
IN KATA, TECHNIQUE IS THE QUEEN… IN KUMITE IT’S

JUST AN IMPORTANT TOOL! A FFORDANCES AND CONSTRAINTS
Well, let’s go directly to the point:

If you want to be the greatest in Kata, Kihon or pre-planned
Bunkai, Tactical Skills are useless… Decision-Making is useless… AFFORDANCES - OPPORTUNITIES FOR ACTION. WHAT THE
74
ENVIRONMENT ALLOWS
YOU TO DO. In Karate, we
are talking about “Things that
CONSTRAINTS – Factors
that “force” the organism
to behave in a specific way.
W KF KUMITE AND
KYOKUSHINKAI
OR SELF DEFENCE
• And only then, it makes
sense to perfect
biomechanical factors.
facilitate your fight”! What we call Technical
KARATE HAVE SOME
In Karate we are talking about Training!
DIFFERENCES
• The Opponent – if he “ Limitations to your Fight”!
or she is weaker or less Remember… The motor
experienced • The Opponent – if he AND THE IMPORTANCE
programs for Fighting need OF TECHNICAL
or she is disturbing your to be developed before they
• The Sensei – the actions and strategy REFINEMENT OF A
are optimized! CERTAIN MOVEMENT
motivation during the because it’s better
fight STANDARD IS SLIGHTLY
This methodology allows your DIFFERENT BETWEEN
• The Rules – that Karate students or athletes WKF KUMITE AND
• The Fighting Floor – if prohibits you certain to: KYOKUSHINKAI
it’s dry, you can move with techniques, no matter
OR SELF-DEFENCE
more stability how good you are • Choose the correct
FIGHTING.
executing them response for each
• The Flow state – to know fighting scenario (tactical
a little more about this, • The Fighting Floor – if competence)
Why??
read the sub-chapter it’s slippery
• Physically execute that
IZOF - Individualized
response in a way of Because in WKF Rules an
zones of optimal • The Stress Level – an providing a solution
functioning: Your Mind athlete has not only to
inappropriate level of to the problem. Here,
Rules guarantee proper distance
anxiety, that keeps you we are talking about a
coordinated sequence of and that the opponent
out of your Optimal Zone
movements. doesn’t defend the point...
of Functioning
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He or she also has to guarantee Good Form. In other words, makes that effective Technique, you will change even the way he or
the athlete must kick or punch with a determined and shefights. And he or she even may get insecure and slower on his
accepted technical standard. Decision-Making processes… Yes, that’s true.
But even in this context, if you don’t have the criteria of

Good Timing and Correct Distance, your Technique doesn’t
score you any point!! If you look carefully we have 2 WKF criteria
depending on Decision-Making and Perceptual skills and just 1
L ARRY BIRD (NBA) AND KARATE… WHAT?!?
depending on Technical Skills. Larry Bird (NBA player) had a way of launching the ball that
was considered wrong at his time by the standard patterns!
In Kyokushinkai or in Street Fighting, the main goal is to put But guess what… His wrong Technique had this results:
your opponent out of combat – KNOCK OUT!! It doesn’t matter
if a Mawashi Geri was done with a wrong technical standard. The • Average points per game – 24.3 (Kobe Bryant had 25)
opponent went to sleep, you win!! • Member of the “50 Greatest Players of NBA”
• 12 Presences in the All-Star Game
We are not saying that Technical improvement is not • 9 Presences in the Ideal Team of NBA
important… It is important because Technique will allow you to
take the most out of your physical and cognitive skills. He didn’ t know how to throw the ball to the basket? Of course he
knew and, of course, he trained his throwing technique everyday…
But if a Fighter knocks out a lot of opponents with a Mawashi Geri But he had a different Technique when compared to what most
that is a little different from the regular standard, you won’t change Basketball coaches were teaching.
it. Because if you obligate that fighter to change the way he or she
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But what really made the difference were the capacity to overcome But the most important to your student that had to defend
his opponents, the ability to choose the right moment to throw, to himself from a m*r was that he or she was able to choose
read his opponents movements, and his skill to hit the target. And the right movement, the right timing, the right distance,
to be smart enough to understand that if the ball makes a higher and put enough power in the punch! The Technical skill
trajectory it passes more easily over the opponents. was just one more thing that helped him/her to be more
effective but it wasn’t the most important thing…
Each one of this skills depends mostly on cognitive and perceptive
dimensions.
So, let’s go back to Karate… If you have a Kyokushinkai Champion

that knocks out his or her opponents with a Mawashi-Geri
S OME PRACTICAL RECOMMENDATIONS
Technique slightly different from Master Oyama, will you beat him • When dealing with Precision-based actions, like a Karate
or her down because he or she is not doing it in the same way as strike, the definition of proper technique should be a
the Founder? little more flexible. If it works and does not stress your
Kyokushinkai athlete’s joints with an increased risk of injury,
Or if a simple Karate student solves a physical aggression in the give him or her a little freedom.
street will you obligate him or her to practice his/her punch 1000
times because he/she didn’t move the hips properly? • If you train WKF Athletes, the Good Form influences the point
scoring by the referees. But also do Good Timing and Correct
Once again, we emphasize that Technical improvement is Distance. And your athlete must be able to accomplish these
important so your students can take the most of their physical 3 Criteria in a total unpredictable scenario. Do you think your
and cognitive skills. athletes will make it with nothing but pre-planned exercises?
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• In order to develop tactical skills in your Karate students

and athletes, you should do this: Create a series of
exercises or games that expose them to every tactical
problem in your Style’s type of Kumite. Let them explore
their free thinking and problem-solving capacity.
If you are accepting what Science is showing to you, please stop

dedicating your Karate classes to 90% of Technical training
and physical suffering! I personally know that it’s difficult to
change what we do for several years. And sometimes it’s also
difficult to make things differently from your Masters or your
colleagues…
But give a chance to Science and you’ll see that if your students
get more motivated, more successful, and more healthy, the
others will start wanting to know how you are achieving those
goals!
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3 ESSENTIAL THINGS YOU PUNCHING IS A COMPLEX MOVEMENT THAT INVOLVES

MOVEMENTS OF THE ARM, TRUNK, AND LEGS. But too
SHOULD KNOW ABOUT many Karateka are focused mostly on the arms, when the primary
contributor to an effective punch is the lower body! This has been
PUNCHING!!! scientifically demonstrated by Filimonov et al (1983), 37 years
ago… And we can see this in the practice and teachings of several
Karate Masters.
WHAT YOU REALLY NEED TO KNOW ABOUT PUNCHING
POWER AND SPEED!! This clearly shows us that “Tradition” has great things and also
nonsense things… And science is a great filter to maintain and
The Punch is a key component of Karate… potentiate what “Traditional” Karate does right and to stop with
what is just someone’s personal illusion or interest.
It can be used to cause physical damage, develop tactical
advantage or score points.
This article is for every style of Karate: C ONTRIBUTORS TO PUNCHING FORCE
• Kyokushinkai The Gyaku-Zuki, for example, can be divided into three crucial
• Ashihara phases (Lenetsky et al, 2013):
• Shidokan
• WKF Rules 1. The drive off the ground by the legs
• Self-Defence Karate 2. The rotation of the trunk
• Etc… (because science is everywhere and can help every style 3. The contribution from the arm musculature into the target
or organization to improve their quality)
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Filimonov et al. (1983) analyzed the punching ability of 120 boxers. And observed that boxers with more experience
had a greater contribution from their legs to the punch when compared with arms and trunk.
These were the numbers:
• Experienced Boxers – 36.8% of leg contribution

• Intermediate Boxers – 32.2%
• Novice Boxers – 16.5% (less than a half)
Do you want to know more very interesting numbers? Filimonov et al (1983) also divided the participants in the study
by “Knockout Artists” (great name!), “Players” and “Speedsters”. And the numbers of leg contribution were these:
• Knockout Artists – 38.6%

• Players – 32.8%
• Speedsters – 32.5%
“Players” and “Speedsters” depended more on trunk rotation. This alerts you to priorities in your training
plans, depending on your Karate style.
If you are a Full-Contact Karate Sensei, you should give special attention to leg strength and technique; if you are a
WKF Rules Coach, it’s important to develop good training plans for the trunk!
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ATTENTION: Independently of your Karate style, legs, trunk, and

arms are always important! What science shows us is that you
can give a little more importance to some of these contributors
W HAT TYPES OF EXERCISES SHOULD YOU DO?
depending on your main goals. We continue to see power training focusing mostly in vertical
direction exercises. Exercises like squats, vertical jumps, Olympic
Like baseball, the legs highly contribute to hand velocity weightlifting variations… And these types of exercise have an
during punching. important role, BUT…
When we look to other sports and movements like Shot Put, ... BUT in punching, you need Ground Reaction Forces in
Javelin Throw or overhead throwing, all of them have scientific both vertical and horizontal directions. You can use exercises
proofs that legs are highly correlated to arm power and speed. as jumps with horizontal displacements (ex. plyometrics), throws
or resistance tubing attached to your trunk.
Think about this: in Kata, when you execute a Tsuki-Waza a little
bit after you step your feet on the ground you feel more power! Cesari and Bertucco (2008) also confirmed this in a specific study
In fighting, we may have to sacrifice punching power because of about Karate.
tactical reasons. You may want to reach your target faster and
that does not depend only on power. But that’s another story. So, remember that both types of training direction - Horizontal
and Vertical – are important for punching power and speed.
If you want to punch as stronger as you can, you need to make a Punching is a movement that involves rotation of the pelvis, trunk,
previous step to support it. and shoulder. On these motions, you need horizontal and vertical
forces.
But leg contribution is also important if you punch without
moving, because of Ground Reaction Forces.
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L ET’S GO TO SOME PRACTICAL RECOMMENDATIONS
• Factor 1 – Lower Body Strength and Power

• Factor 2 – Upper Body Strength and Power
First of all, you know that punching is an extremely dynamic movement that occurs
over a very short period of time! You need to take this into consideration when
planning your classes…
If you want to have Elite Athletes in your Dojo you must train their Maximal
Strength, for example! High Loads and Few Repetitions. Yes, the method should
not always be punching hundreds of times in every class…This is great for Endurance
Strength, but not to develop Explosive punches!
Then, you have Ballistic training, where you ask your athletes to make the exercises
as quickly as they can but with light external loads. We are talking about medicine ball
throwing for upper body, for example. Or you can use only their own body weight in
other types of exercises.
And what about Ballistic exercises for legs? Remember: vertical direction and
horizontal direction. You can ask your athletes to jump to a plyo box (vertical direction).
Or you can ask your athletes to make a horizontal jump with a speed vest.
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WHEN YOUR KARATE ATHLETES

ENTER IN THE PRE-COMPETITION
PHASE YOUR FOCUS SHOULD
Let’s start with Performance…
More lumbar stability allows your

R EST PERIODS ARE CRUCIAL!!!
Karate students a more effective Karate and other Martial Arts’s and
BE ON CONTINUED POWER AND transmission of Ground Reaction
SPEED DEVELOPMENT BUT IN A Combat Sports’ Coaches love Circuit
Forces through their lower body and
MORE SPORT-SPECIFIC CONTEXT. Training!!
into their upper body.
Now, Health… It’s all right if you want to train Endurance,

You can also use Post-Activation for example. But your Karate students
Potentiation (PAP) along with strength need longer rest periods to develop
The rotational forces of a punch are
training to take more advantage of the huge and can injure your students’ maximal power and speed!
training. lumbar spine!! Use a lot of stabilizing
exercises for Core training rather than A lower rest period between exercises
dynamic exercises. will result in a greater fatigue and don’t
allow them to stimulate their muscles
T HE THIRD FACTOR: CORE

STABILITY
And you want that your students’ Core is
able to maintain this stabilization through
a complete tournament, combat, grading
with the proper intensity in the next sets.
If you want them to improve maximal
Ground Reaction Forces, longer
exam, etc., right? So focus on Core rest periods are needed to allow
You should focus much more on endurance and fatigue resistance. Always bioenergetic restoration. Only this way
lumbar stability! Most of Karate coaches progressively and with programs adapted they can execute true maximal efforts.
overemphasize trunk mobility, with 90% to the level, age, and conditions of your
of the abdominal training being based on Karate classes... What you want, in this case, is a
trunk flexion (linear or crossed). neuromuscular stimulus. Not a
metabolic stimulus…
But why should you change your
habits? The answer: Health and
Performance!
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DO YOU WANT TO NON-CONTACT KARATE AND

FULL CONTACT KARATE HAVE
Now, people, YOU ARE WHAT YOU TRAIN!
And in a real high demanding and stressful
BE EFFECTIVE IN DIFFERENT BIOMECHANICAL
ISSUES.
situation like a fight with a non-cooperative
opponent, you will activate your muscles
FULL CONTACT as you train daily at the Dojo.
KARATE? Let’s see what science have to teach us…

WHAT HAPPENS IF YOU DO NOT
Quinzi and a team of researchers TRAIN YOUR MUSCLES TO HIT
YOU MUST TRAIN WITH HEAVY BAG conducted two studies, 2 and 3 years WITH ALL YOUR POWER IN A
AND PADS ago, to characterize the neuromechanical TARGET?
response obtained during the Mawashi-
Geri (roundhouse kick) with two different
In Full Contact Karate, if you really want
techniques: with and without impact. You will unconsciously activate your
your muscles to transfer their power
to a target so you can knock-down your antagonists more than you should… and
And what they discovered was that there even if you can reach the target it won’t be
opponent, most of the time you should really is a different coordinative pattern
be training hitting a target. with your full impact potential!
between both types of Mawashi-Geri. They
have different types of muscle activation.
How many Karate colleagues do you know You can easily see this in several vídeos on
that train always hitting the air and despite In the no-impact kicking technique, the YouTube, where MMA fighters that come
that, they say: “When I want to punch a guy control and deceleration of the leg are from Karate train, most of the time, with
for real, I’ll do it. NO PROBLEM!!” greater to prevent contact. What demands Pads and Heavy Bag. I wonder why they
a higher and earlier antagonist muscles don’t punch the air all the time!!
But this is not true!! Why? activation.
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WINNERS AND DEFEATED IN We, in Karate Science Academy, don’t!
KUMITE (WKF RULES) And we can confirm that in the scientific work of Tabben or
Vidranski (besides other scientists that dedicate their time to
better understand Karate).
WHAT REALLY MAKES THE DIFFERENCE?!?
The difference is not in the:
You go to a competition as a Trainer or as a competitor of Kumite
(WKF Rules)… • Number of Techniques during a match
• Interval between successive high-intensity actions (more
There, you see all the winning athletes and you would give frequent attacks)
everything to know, after all, what makes them different from all • Attack Time
the others that are defeated. • Unfamiliarity with the rules
Of course, there are several variables that influence a Kumite Time-Motion Analysis (a scientific method applied in Karate and
athlete’s performance: physical, psychological, technical and most of high-performance sports) shows us that Winners make
tactical factors. But there are scientists that dedicate their time the following 3 things better than Defeated athletes:
trying to find answers for you.
1. More Precise Techniques
Do you really believe there are great physical or technical 2. More Varied Actions (different types of attacks, more
differences between the Top-20 athletes of your country National combinations, more feints and simulations)
Championships or Continental/World competitions?!? 3. More Successful Blocking Techniques
85
This leads us to fundamental conclusions

for training organization: • Our athletes must develop the
capacity to identify the difference
• We must stimulate uncertainty in our between real attacks and feints or
athlete’s way of fighting. Because this simulations. This is crucial for the
difficults the decision-making process success of defensive movements
of the opponent and force him/her to also. And this is achieved by using
make more mistakes; more open-exercises, rather than pre-
determined actions
• We must include more open-
exercises dedicated to improve As we said, in Karate Science Academy we
technical precision in unpredictable don’t believe that the technical background
situations and scenarios. for itself (the correct basic movement) is
different between the National or World
• We must train defensive reaction, Top-20 Athletes or even the Top-30… the
not with a pre-determined method difference in precision must have a tactical
but mostly with open-exercises. and perceptual-cognitive skills basis, more
Because reaction time is above all a than just proper Kihon.
cognitive process: the perception of
the opponent’s initial movement, the This is very important for Kumite, of
identification of the technique and our course; in Kata, this is not so important,
body’s target, the decision of which because we are talking about a closed-task
defensive movement to use, and so that follows a pre-determined sequence of
on. movements.
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TRAINING PLANNING &

PERIODIZATION
87
MYTHS AND FACTS ABOUT

TRAINING PERIODIZATION!!
WHAT IS PERIODIZATION?
Today, the term Periodization is frequently indiscriminately

used to describe any form of training plan, regardless of
structure.
The Periodization of training was made popular by Matveyev, from

Russia, and was later implemented in the United States by Stone,
O’Bryant, & Garhammer.
This hypothetical model for strength training was initially intended

for competitive weightlifters and was later adopted by athletes in
other sports.
There are several Periodization models proposed by several

authors: linear, nonlinear, block, fractal, conjugate sequence, etc.
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These models differ in terms of structure but they all have some response, which prepares the body for physical activity. However,
common basic ideas (or should we call it beliefs and myths?!?)! this initial response can also decrease the effectiveness of the
immune system, making persons more susceptible to illness
Let’s see what those ideas/myths are: during this phase.
1. There are established frames for the development and STAGE 2: STAGE OF RESISTANCE (SR)
retention of specific fitness adaptations This stage can also be named as Stage of Adaptation. During this
2. A sequential hierarchy is best for developing fitness qualities phase, if the stress continues, the body adapts to the stressors
(eg, strength before power, endurance before speed, etc.) it is exposed to. Those changes take place in order to reduce the
3. We can generalize and adapt training plans, time frames, and effect of the stressor.
progression structures across athletic subgroups
STAGE 3: STAGE OF EXHAUSTION (SE)
At this stage, the stress has continued for some time. The body’s
T
resistance to the stress may be gradually reduced or may collapse
HE PHILOSOPHY OF PERIODIZATION AND WHAT IS
quickly. This means the immune system and body’s ability to
GENERAL ADAPTATION SYNDROME?
resist disease is partially or totally eliminated.
The concept of Periodization is based on Selye’s General
Adaptation Syndrome. As you can see, this model states that chronic exposure to a
particular stressor may lead to an exhaustion phase in which
General Adaptation Syndrome consists in three different stages adaptation is lost.
and describes how an organism will respond to stress:
For example, if you make your Karate students or athletes training
STAGE 1: ALARM REACTION (AR) High-Intensity Plyometric exercises every day, they won’t be able
The first stage of the General Adaptation Syndrome is the Alarm to develop muscle power. And that will be especially true during
Reaction. In this initial phase, humans exhibit a “fight or flight” Competition or Grading’s performance.
89
The main goal of Karate training Periodization is to change

volume, intensity, and training frequency to maximize
performance and reduce the odds of overtraining.
S CIENTIFIC SUPPORT FOR PERIODIZATION

PRINCIPLES
Well, the first and more relevant scientific evidence about

Periodization is this…
Periodized training is statistically superior for

performance improvements when compared with
constant-repetition programs.
Reinforcing this is the evidence that strength training

Periodization leads to greater results, in comparison with non-
periodized models.
This is true for men and women, various training levels

and a range of age groups!
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Science also shows that a more generalized

Periodization training program has positive
effects, especially, in Karate students with
T HE KEY OF PERIODIZATION?
TRAINING VARIATION!!
Monotony lead to lack of motivation, poor
performance, overtraining syndrome, and
more frequent banal infections…
low fitness levels. What scientific studies showed until today
is that Variation is a critical aspect of Don’t massacre your Karate students,
Of course, when you have sedentary new effective training… please!!!
students coming into your Dojo every
type of training planning will help them to … it did NOT show that this or that Dedication cannot be confused with the
develop more strength, coordination, and Periodization model is the best and ultimate ability to do 1000 Oi-Zuki every single
endurance! guide to increase performance! class or the same Kata for 6 months in a
row. If you think repetition is the only key to
The challenge is to plan your Karate There are several studies advocating improve your Karate…
classes to all the other students and the superiority of some Periodization
athletes… structures. But that is an illusion, until any …YOU ARE COMPLETELY WRONG!!!
scientific evidence in contrary.
What Science has shown until today Repetition is an important factor for
is that, in most cases, there are no To understand the importance of mastery but you need to manage it well…
significant differences between the several Training Variation you need to look to
Periodization models!! the opposite side of the coin: Training … Because “More is not always Better”!!
Monotony!
One of the most difficult tasks you’ll have
Research shows that high levels of Training as a Karate Sensei is to manage how much
91
Variation should you implement in your classes. “THE PROBLEM OF MEANS AND AVERAGES IS
THAT THEY ARE MEANS AND AVERAGES”
Think with us…
… Training Variation is a critical component of long-term Well, when you read a scientific training intervention,
planning BUT if your students’ adaptative energy is too generally, you look for mean values of the results.
widely distributed, gains will be very slow or nonexistent…
The studies have a sample of 20 or 50 subjects.
… If Training Variation is smaller and the program focus
in a small number of skills your students may have rapid Meta-analyses get together several researches of the
improvements BUT if that concentrated focus is too same theme.. That allows to have much bigger samples
prolonged they will be exposed to the negative effects of and calculate more robust and significant effect sizes of
Monotony. the training protocols.
But the final results are often presented with mean values!
M AN, WHY CAN’T MY STUDENTS ALL BE

EQUAL?!? That’s a good practical solution that helps us to improve
our work as Karate Coaches.
How This Affects Periodization?
And it’s enough if you are talking about general Karate
Let’s start with a Karate Science Academy statement… classes, like children, recreational students, etc.
It gives you guidelines to manage heterogeneous groups.

92
But if you train athletes or more advanced Karate students There are several variables working together when you
that train 4-5 times per week and want to be the best train your Karate students and athletes:
Karateka they can, mean values are not enough!
1. Initial Strength Status
Why? 2. Acute Response to Training Protocol
3. Long-term development of trained skills is regulated
We are going to give you a few examples… by differing molecular pathways and gene networks.
4. Testosterone releases are affected by the time of day,
… the Heritage Family Study (2001) tried to understand
week, and month
the training-induced changes in maximal oxygen uptake
5. Cycles of light and dark
(VO2max). The average increase in Vo2max was 19%.
6. Motivational levels
However, 5% of participants had little or no change in 7. Training stress
VO2max and 5% had an increase of 40% to +50%. 8. Nutrition and Hydration conditions and habits
9. Sleep
And they all did the same training protocol!! 10. And so on…
… Similar diversity among individuals was reported after Pre-existing levels of strength and/or endurance don’t tell
strength-training interventions. For example, when 585 you reliably what are going to be the future responses of
young men and women strength-trained for 12 weeks your students or athletes.
the average strength gain was 54%. However, there were
individuals that had 0% of results and other ones had 250%
of strength gains!! (Timmons, 2011; Hubal et al, 2005).
What are the reasons for this?

93
THAT’S WHY YOU And your athletes aren’t But you need to know why, Second, identical sessions
SHOULDN’T TRY TO clones of them, as well. how, and when to use each performed by the same Karate
COPY-PASTE THE one of those exercises student will always elicit a
TRAINING METHODS You must know WHY, HOW, with each athlete or group of unique training response, for
that student, depending on
OF THE BIG STARS: and WHEN to apply each Karate students…
the functional states of his/her
AGHAYEV, KIYUNA, training method to each subsystems (physiological
RECCHIA, SANCHEZ!!! one of your Karate athletes or and psychological).
free-athletes (Karatekas that DON’T COPY…
If you had access to the train like athletes but don’t UNDERSTAND WHAT Third, group-based patterns
training plans of the 20 Top participate in competitive YOU ARE SEEING!! and observations may be
Karate Athletes Kumite and events). highly misleading when
generalized to each athlete or
Kata, female and male, you
student.
would see that they follow the You can even pick examples That’s what makes you a real
same principles but not the of exercises from the videos Karate professional…
I know what you are thinking:
same structure!! of Ivan Leal, Junior Lefevre,
“That’s great, but how can
Alexandra Recchia, Douglas
I do it in my daily Karate
C
Why?!? Brose, Sandra Sanchez, ONCLUSIONS OF classes with 20 kids with
Antonio Oliva, Antonio Diaz, THIS SUB-CHPATER ages between 5 and 9 years
Because they are individuals!! Ryo Kiyuna, and so on…
old?”; or even worse “You are
Not clones… First, individual athletes will
insane, how can I manage all
That’s a great idea for respond differently, between
them, to identical training these things in a class where I
assuring Training Variation!!
sessions. have kids with 8 years old and
94
adults with 40 years old. Besides that, I have White Belts and Brown individualize their training as much as you can!!
Belts in the same class!!!”
It’s quite a hard job but you want to be called a Karate specialist,
Well, first of all, you really shouldn’t have kids and adults into the right?
same group. Even if they have the same belt levels!!! Because
they are physiological and psychologicaly too different and have Karate Science Academy was created to support you in these
completely unique responses and needs… harder tasks...
YOU MUST KNOW WHY, HOW, AND WHEN TO INTRODUCE

If you tell me that you have one or more Karate instructors helping
AND MANAGE EACH TRAINING COMPONENT. You must be
you and that you can divide the groups, that’s another context.
able to adapt Training Variation and Periodization to each athlete
Because it’s like you have different classes, but training in the same
and advanced student!!
room…
Of course, if you are talking about general classes that practice THEY WILL GET MORE RESULTS, WILL BE MORE
Karate for recreation (2 or 3 times per week) you have to plan more MOTIVATED AND HEALTHIER, AND YOU GAIN A GREAT
generic sessions that work for the majority. Although I think you AMOUNT OF CREDIBILITY!
must have the flexibility to adapt some of the exercises to specific
students whenever is possible.
Stay tuned, because in the next sub-chapters we will deepen this
In the next article, we will show you the best Periodization structures fundamental and controversial theme of Periodization and Training
to use in this more general Karate groups. Organization… Thank you for following Karate Science Academy!
But if you have advanced classes where your students can be much
more autonomous or if your train competitive athletes you must
95
THE 4 KEY STONES OF 3. You have to manage Training Variation very carefully.
So you can give your Karate students and athletes
KARATE PERIODIZATION enough time for learning and retain each skill, but
without reaching Training Monotony
NOW, WE’RE GOING TO TALK ABOUT THE “4 KEY

We’ve also seen two mistakes that happen all the time in
STONES OF PERIODIZATION”...
Karate and sports training
In the last sub-chapter, Myths and Facts about Training
1. The belief that averaged group-based results
Periodization, we concluded that:
accurately reflect individual responses to training.
1. Studies give us “averaged” responses of a specific
2. The belief that planning methodologies of Top Karate
population to a given training intervention. But those
Athletes – like Aghayev, Kiyuna, Shimizu or Lofty –
results are very different between individuals of
can be generalized and directly extrapolated to other
that group. Mean values help you to define general
Karatekas.
principles for Karate training and to better understand
the challenges you face as an Instructor but don’t allow
you to achieve each athlete’s full potential.
2. Training Variation is the most important scientific

evidence that supports the concept of Periodization. P ERIODIZATION MODELS HAVE 2 THINGS IN
COMMON
It’s the main Key!! Regardless of the Periodization
model you use. All the Periodization models have created champions, in
sports history!!
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They have different time frames and progression

schemes... But we can identify 2 things that all
of them have:
T HE THIRD KEY STONE IS
EVALUATION
In Karate we are totally familiarized with

1. Regular Training Variation - 1st Key Stone evaluation, right?
2. High-Intensity Periods - 2nd Key Stone
That’s the way we use to see if our students are
Regarding High-Intensity Periods we are talking learning and improving their skills!
about all training dimensions: Physical,
Technical, Tactical, and Psychological! With Karate students that don’t follow an
athlete’s pathway you can make some things
You should plan periods that include maximal as simple as these:
stimulus for each of these dimensions.
Sometimes, you can isolate each training area • SUGGESTION 1 – You can add some
and other times you can integrate them in the Physical Tests in your Belt Exams. So you
same period. can evaluate if your training periodization is
giving you the results you want in terms of
These High-Intensity Periods are all intercalated Power, Speed, Flexibility, and so on. With
with moderate or low-intensity periods. the proper test battery, you can understand
where you need to intervene so your Karate
So you can manage Training Variation and students can improve their Kata and
Intensity with success, you need a third Key Kumite.
Stone.
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• SUGGESTION 2 – You can make the same thing we propose some generic and important corrections in your training plans!
in Suggestion 1, but out of the Belt Exams. You can put You must know where you’re going! Stop training your students
a test battery on each of your classes with regularity. In at sight and with the so popular training methods called “lucky-
Karate Science Academy we propose you 4 times a year. guessing” or “my Masters do it like this”…
Every 3 months you dedicate 1 or 2 training sessions to that
evaluation. But when we talk about Karate Athletes – competitive athletes
and free athletes -, people who want to reach their highest
potential, we must plan their evaluation much more often!
You’ll see TWO VERY POSITIVE THINGS:
Why?
• First of all, your “laziest” students will have an extra Because you must be always adapting your training sessions
motivation to dedicate more energy in the physical part to the results and fatigue levels of your athletes! As regularly
of the training because the majority of us increase our as possible…
motivation when we have objective goals to reach. That’s
why the mobile apps that we use for measuring our running In this sub-chapter, we are going to give you some general
performances are such a huge success! principles you should have inside your mind.
• Second, the evaluation sessions are very motivating for your

students – no matter their age! And they break the routine.
With children or with Karatekas that train 2 or 3 times per week

F ORGET CLASSIC PERIODIZATION MODEL!!!
just for leisure, these suggestions are great and allow you to make Don’t understand me wrong!
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We all have to be thankful for Matveyev’s work because he was the first to awaken
the Sports’ World to the importance of Training planning and Variability!
(Matveyev wasn’t really the first author that dedicated his time to this questions –
Kotov, Grantyn, Ozolin, Pinkala, and Letunov were the first ones -, but was the first to
spread a systematic model of Periodization inside of a more scientific period).
Matveyev’s Classic Periodization model has a great merit…
It launched the baseline to modern training planning!!
And allowed the development of more Periodization models and made professional
trainers think about the best ways of training their athletes and students.
But why do we say you must forget Classic Periodization?
Because Classic Periodization is also effective for athletic performance’s

improvement...
Let’s see what are the characteristics of Classic Periodization.
Classic Periodization divides a long-term training period called the macrocycle

(which typically involves six months to one year but may be up to four years, such as
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with Olympic athletes)… So why don’t you use a Periodization model that have greater
effects on your student’s and athlete’s motivation?!?
Macrocycles are divided into smaller phases called mesocycles
(usually lasting several weeks to months)… We are not done yet!
Mesocycles are also subdivided into weekly microcycles. You must know that there is a 4th Key Stone for a successful and
motivating training planning.
The training progresses over the macrocycle evolve from low
intensity plus high volume to high intensity plus low volume.
Remember what we talked about Training Variation vs Training

Monotony in the last sub-chapter?
F LEXIBILITY IS THE 4TH KEY STONE OF TRAINING
PERIODIZATION!
Kiely (2012) compares training planning with a map…

Well, Training Variation must be applied not only in exercise
structure but also in training stimulus… When you are training a Karate student or group of students you
are moving through unknown territory.
You don’t need to submit your Karate students or athletes to long
periods of high volume training in the beginning of the season and Remember that each student is different from the other:
then pass to almost exclusively high-intensity weeks!! biologically, psychologically, historically, etc. Each one of your
students is a different territory!
Science shows us that you can manage Variability since the
beginning in all training dimensions… You want a map that gives you certainty and control, right?
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But when you use a map from different terrains (aka Karate You have two possible ways:
athletes and students) they will be inaccurate!!
1. You can wait for the National Championship and discover, at
What you need to do is to have Flexibility in your training the end, that your training plan worked or didn’t worked. After
progression! that, you will adapt the training Periodization for the next year!
How? Or
All Karate instructors have Expectations and Goals to their 2. You can make several intermediate evaluations until you get
athletes and students. your athletes to the National Championship.
For example, you have the Goal that some of your athletes win a Those evaluations can be made weekly or monthly. You must see
medal in the next National Championships. Then you plan their how much time you have until the National Championship.
training with the Expectation that it will be effective for achieving
that Goal. You can evaluate physical fitness – speed, power, flexibility. You
can evaluate technical ability. You can evaluate decision-making
But how do you know if your Expectations will lead your athletes timing and accuracy in Kumite.
to the Goal?!?
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You can organize inside-your-Dojo evaluation If you choose the first way, you will be like a blind trying
sessions and also take your Karate athletes to get into a targeted area!
to intermediate tournaments to evaluate their
performance in real context. To achieve this purpose You look to the point you want to achieve, you cover your
you can also organize training meetings with other eyes with a blindfold and make a mental scheme of the
schools and athletes. best path to get there…
After reading these two hypotheses which do you think And your success will be dependent on luck!! Your
it would be better? athletes don’t deserve that, right???
In Karate Science Academy we totally defend the With the second way, you will look at the goal, you will
second version. make a previous observation of the road to get there,
you will even prepare a plan.
Why?
But you will be able to see all the obstacles in the way.
Because will allow you to adapt the training process That will allow you to run when you can run, to slow
through the way. You can adapt your training down when you need to slow down or to jump when you
Periodization to your athletes’ level of fatigue, have to jump…
readiness, out-of-Karate life, etc.
Of course, you will begin a training Periodization plan…
This will allow your athletes to be physical and Based on scientifically proven principles.
physiological better prepared when National
Championships arrive.
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But you must have the Flexibility to adapt it through the way,
through the weeks of training!! C ONCLUSION
You cannot stick to a pre-plan no matter what’s happening If you retain and use the 4 Key Stones and the 3 Dimensions of
around your athletes!!! Flexible Periodization you will be well ahead of most of Karate
Senseis and Sports Coaches in the world!!
In the case of your recreational Karate students, you won’t be able
to make such a detailed adaptation. But you can adapt training
plans periodically as we proposed earlier in this article! THE 4 KEY STONES OF PERIODIZATION ARE:
Don’t train your students without a plan and don’t get stuck on • Training Variation
what you prepared in the beginning of the season… • High-Intensity Periods
• Evaluation / Monitoring
Nutrition must be as personalized as possible… • Flexibility
Medicine must be as personalized as possible…

THE 3 DIMENSIONS OF FLEXIBLE PERIODIZATION ARE:
Karate, Sports, and Exercise must follow the same principle,
don’t you think? • Goals
• Expectations
• Outcomes / Results
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104
KNOW THE BEST 4 Key Stones of Karate Periodization…
STRATEGIES At the end of this post, you’ll have not 4 but

5 Key Stones, right?!?
TO PLAN
Yes, that’s right!
YOUR KARATE
In Karate Science Academy, we study
TRAINING all the articles, systematic reviews, and
SESSIONS meta-analysis of every given theme… So

you can have the best knowledge and
(1ST PART) scientific-proven in your Dojo!
In this sub-chapter, we’ll give you a 5th Key

Stone of Training Periodization for Karate!
T RAINING VARIABILITY IS THE
MOST IMPORTANT FACTOR IN
KARATE PERIODIZATION
Besides that, you will see which are the
best Periodization models so your
students and athletes can achieve We already said that in previous articles…
their goals with higher levels of
motivation. How can you program your But let’s see more arguments that prove
Karate sessions respecting and using the this statement!
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1. When you look at scientific studies that compare several Periodization models you see that more varied training
interventions have greater or at least the same results as more “static” and repetitive programs.
2. Individuals subjectively perceive less effort during the training sessions, even though they have the same or
greater results than groups that practice with more traditional and repeated Periodization strategies. This effect
is even greater in women… And this is very, very important if you want to motivate more girls and women to
Karate’s practice.
3. Increased Variability/Variation is less stressful on the neuromuscular system than traditional training formats
Wait a minute!!
Science shows us that greater strength gains, for example, can be achieved by training methods perceived as less
exhausting?!?
It also shows us that varied training may be an “easier” method to increase strength gains when compared to
traditional training?!?
Yes, that’s right!! In Karate Science Academy we are also very happy to know this!!!!!
And your students will also be very happy and motivated! We believe your Dojo will grow in number of students
when you dedicate your time planning training sessions like Science teaches you…
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A possible explanation for this is that

individuals who are less exhausted can
be able to perform sets and exercises
T HE 5TH KEYSTONE OF
PERIODIZATION IS VOLUME OF
TRAINING
WHEN COMPARED WITH BORING
AND REPETITIVE PROGRAMS!!!
with greater neuromuscular activation How do you measure Volume?

and technical quality. Please, don’t you ever forget this…
Volume is influenced by the following
But don’t confuse “less exhausting factors:
perception” with “less training stimulus” or … TRAINING EFFICACY DEPENDS,
“laziest training programs”!! ABOVE ALL, ON TRAINING 1. Number of Sets
VOLUME!! 2. Number of Repetitions
The secret is in the way you organize each 3. Training Load
training session, each week, each month… 4. Duration of Training Sessions
More than how you organize your training. 5. Frequency – number of sessions per
That’s why it will be very useful to know More than how repetitive or varied are your week
which are the best Periodization models to Karate sessions. More than the type of 6. Time – how much time an exercise
help you in your work as a Karate coach. Periodization model you use. lasts
7. Distance – how much distance your
This means that IF YOU HAVE AN students cover in an exercise
ADEQUATE TRAINING VOLUME, YOU
CAN HAVE MORE MOTIVATING AND
VARIED KARATE CLASSES WITH THE
SAME OR EVEN GREATER RESULTS
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R EMEMBER THE 5 KEYSTONES OF TRAINING PERIODIZATION FOR KARATE
You have 5 Key Stones that you much have in mind when you are planning your Karate sessions:
1. Training Variation / Variability

2. High-Intensity Periods
3. Evaluation
4. Flexibility
5. Volume
K ARATE SCIENCE ACADEMY RECOMMENDS THE FOLLOWING PERIODIZATION MODELS

We chose the following models because Science shows us that they are effective in the improvement of sports and human
movement performance.
These methods also allow a level of Variability that really boosts your Karate athletes and students’ motivation!!
It’s a true Win-Win scenario…
Of course, some Periodization models are more appropriated for some groups than others. We will see that in the next sub-
chapters. First, you need to understand the characteristics of each one.
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Let’s see the names that professional sports and exercise's community give to those models:
1. Pendulum Model
2. ATR Model (Issurin and Kaverin)
3. Structural Model (Tschiene)
4. Block Model (Verkhoshansky)
5. Bondarchuck Model
6. Tactical Periodization Model (Frade)
7. Non-Linear Flexible Periodization
Do you want to know the specific characteristics of each one of these Periodization models?
Keep reading…
P ENDULUM MODEL
Pendulum Training it’s a way of structuring your Karate training to maximize the development of
several physical capacities while avoiding overtraining and stagnation.
Basically, you start a new phase every week.

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Each phase has different goals. point where they get bored… with Pendulum Training
the training sessions are drastically different from
While Classic Periodization switches phases every four to week to week. Don’t you think your students will renew
eight weeks, Pendulum strategy does it every week. their motivation with every new phase?!?
These are the main principles behind Pendulum model:
• It pretends to prevent overtraining despite doing a

lot of work (Volume). Remember what you read in this
M ORE MOTIVATION EQUALS MORE
PROGRESS
article: TRAINING EFFICACY DEPENDS, ABOVE ALL, Let’s see an example of Pendulum model for increasing of
ON VOLUME! Power, Strength and Speed…
• Training Variation is achieved with switched stimulus A Pendulum for Karate strength/power/speed performance
between Central Nervous System vs Musculoskeletal should have 5 Phases:
System. This will help your Karate students and
athletes to super-compensate and avoid stagnation.
EVEN THE BEST TRAINING METHODS LEAD TO PHASE 1 – STRUCTURAL PHASE
DIMINISHED RESULTS WHEN THEY ARE USED
FOR TOO LONG! The main purpose is to increase foundational strength
and/or muscle mass, correct muscular imbalances, and
• Pendulum Training (as the other Periodization models prepare the whole body to greater training loads.
we are going see) makes training fun! No matter how
much your students like training Karate, there comes a
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PHASE 2 – FUNCTIONAL PHASE 1 (STRENGTH) General lifts and basic Olympic lifts…
You plan three Strength sessions during the week –

Monday, Wednesday, Friday, for example. Each one of PHASE 3 – FUNCTIONAL PHASE 2 (STRENGTH-
them will be dedicated to concentric maximum effort, SPEED)
eccentric maximum effort, and isometric maximum effort,
respectively. During this week, you focus on high-power lifts or exercises
more focused on strength dimesion of Power!
If you want to use this method with recreational Karate
students – those who train 2 or 3 times per week – you In other words, heavy loads with maximal speed of
can organize the contraction stimulus in the explained contraction…
order. One session focusing on concentric actions, one on
eccentric actions, and the last one on isometric actions. Depending on your Karate recreational students strength
levels you can easily achieve it only with body weight and
Even if you don’t have equipment to make them training the resistance of a partner.
strength traditional exercises you can stimulate your
students using this strategy. There are several body With athletes or if you have a gym inside your Dojo/
weight exercises that will meet this purpose. And you can your Dojo inside a gym (loool) you can make Olympic lift
also increase resistance with the help of a partner. variations and speed-lifts – like speed bench press or
speed squat.
If you are reading this to train Karate athletes and not only
students you must assure that they lift big weights!
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PHASE 4 – FUNCTIONAL PHASE 3 (SPEED- You want muscles to recover from the intensive work of the
STRENGTH) previous weeks.
This time, speed will be your training focus. This week will also help your students and athletes to
prevent injuries and demotivation!
More emphasis on Plyometrics and Ballistic exercises.
Regarding the type of exercises, whenever it’s possible,
For Ballistic exercises you can easily use Medicine Balls, for focus on multi-joint exercises, because a Karateka wants
example. his or her body to be strong in complex and coordinated
If you are planning training sessions for Karate athletes or movements!
have access to a gym you can also make jump squats or
bench press on the Smith machine.
PHASE 5 – ACTIVE RECOVERY

A TR MODEL (ACCUMULATION –
TRANSMUTATION – REALIZATION)
ATR Model is a variation of the original Block Periodization.

This phase has the main goal of giving your Karatekas’
body and central nervous system a rest from the previous Its name comes from Accumulation + Transmutation +
training. Realization.
You’ll use lighter loads, a slow tempo, and short rest These are the 3 types of mesocylces used within this
intervals. Periodization strategy.
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Which are THE BASIC PRINCIPLES OF ATR MODEL? The goal of ACCUMULATION PHASE is to develop general
strength, aerobic power, flexibility, and a high volume of basic
• Emphasis on the necessity for Karateka to maintain a suitable Karate technique and tactics – Kata and Kumite.
fitness level during the entire year. In competitive contexts
nowadays every Karate athlete participates in 8, 10, 12 In this phase, you want to develop basic skills… Physical,
tournaments per season. And if we talk about non-competitive technical, and tactical skills.
Karate students they are not concerned about working for a
peak of performance once a year. What they want is to stay as Your Karatekas should increase their technical repertoire and
fit and effective as they can all year, right? improve technical quality. The optimization and corrections
of technical actions are emphasized during this period.
• ATR Periodization has drastic variations in intensity between
weeks and days of training. Aerobic capacity development should be trained in one major
way: targeted technical and/or tactical sessions.
• It presumes residual training effects by applying concentrated
workloads in mesocycles/periods of 1 to 6 weeks. It focus on a How to you do this?
smaller number of target abilities.
During the technical sessions you dedicate 30 minutes to train a
And which are the characteristics of the 3 Phases/Mesocycles of large number of combinations of Kihon, Kata or Kumite skills with
ATR? a high workload performed continuously. The intensity of effort
should be moderate.
Let’s look at the work of Carazo-Vargas (2015) and how he used
You can also achieve this goal with controlled and continuous
ATR Periodization in Karate...
Kumite, Kihon or Kata practice.
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Overall strength is another goal of Here, Plyometrics plays a very important The main goals are the development of
Accumulation phase. role! reaction speed techniques, increase
specific technique, and tactics to the
Passive and Active stretching are It’s also a good phase to develop the ability next competition or grading exam and
performed in every sessions. This allows to perform physical actions with muscle increase Kumite and Kata simulations -
your Karateka to prevent injuries and to fatigue, for example. similar to the environment they will meet.
increase flexibiliy levels and range of motion
Realization Phase is the final phase
so they can improve their performance. The volume of trained techniques
before a tournament or a belt exam!
is reduced. Instead of that, the focus
During the TRANSMUTATION PHASE should be now on the actions classified The training load is reduced and
the goals are developing specific strength, as priority so your students/athletes can intensity and specificity of the Karate
power, specific flexibility, and continuing have the best results in the next competition actions are increased to replicate the
the development of basic Karate technique or grading exam. performance you want your students
and tactics. and athletes to achieve!
The time for each exercise should be as
This phase is designed to transform the similar as possible to the conditions of There is no reduction in the number of
potential of the physical and technical competition, gradings or self-defence sessions. Instead of that, you reduce
skills into more specific preparation. situations. training volume by decreasing density of
the work. You make it by increasing rest
You want your Karateka to develop speed Agility should be highly stimulated. periods between exercises.
and power in their kicks, punches, and At last, during the REALIZATION PHASE
there is a decrease in training volume. The Realization mesocycle should have the
body displacements.
most personalized training program
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for each student or athlete… Think about strategies that allow you to personalize your Karate
classes as much as you can, in this phase.
If we are talking about Kumite or Kata competitive athletes, give them more freedom to select their
favourite techniques and tactics or Kata.
Simulate, as much as you can, the conditions your Karate groups will find in the next tournament or
belt exam!
ATR Cycle can be made between every tournaments or gradings. Or you can define some priority
events to mark the beginning and the ending of a cycle. If you opt for this strategy you can have
intermediate tournaments, for example, that don’t interfere with the ATR cycle you’ve defined.
Uff…!!!
We’re done for now…
In the next sub-chapter, you will receive more amazing practical advises so you can plan your Karate
session in a more motivating, effective and healthier way.
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KNOW THE BEST Let’s start right now…
STRATEGIES
TO PLAN YOUR KARATE S TRUCTURAL PERIODIZATION – TSCHIENE
MODEL
TRAINING SESSIONS Tschiene model is often used by speed and power trainers
and athletes.
(2ND PART)
And Karate is mainly a speed and power activity, right?
Inside the previous sub-chapters about Periodization, you The reason why speed and power trainers and athletes like
saw why it’s possible to conciliate the best of 2 Worlds… this model it’s because it has more frequent rest.
Rest, as you know, is very important to athletes that

… MOTIVATION AND RESULTS!! require a high neural and muscular performance.
Peter Tschiene defends the maintenance of high levels

Here, we’ll give you more information about two training of intensity during all the training process! That’s why it’s
Periodization models: recommended mostly for high-performance Karate athletes
or free athletes…
1. Structural Periodization (Tschiene)
2. Block Periodization. If you want to use this strategy with your Karate athletes,
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you should focus mostly on Karate-specific exercises along

with high-intensity sessions and high levels of volume.
Another characteristic of this model is the importance of

participating in a high number of tournaments per season. This
way, you increase the specific intensity of your Karate athletes training.
Think with me…
… There is nothing more specific than Karate competitions,

right?!?
Today, all high-performance Karate athletes participate in 8, 10, 12

tournaments per season.
Most of them have 2 or 3 tournaments that are their priority in

terms of results. For example, National Championship, Continental
Championship, World Championship.
If this is the case, you can look to the other tournaments as highly
specific and intense training sessions!
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But Tshiene Model can also be used with those athletes that have 2. Evaluation Periods, where you test your Karate athletes
as a priority the highest classification in a National or Internacional psychological and physiological state. You should plan this
Ranking. In WKF, you have Karate 1-Premier League, for example. evaluation microcycle every 4-6 weeks, after a training cycle.
With this Periodization model, we are talking about high-intensity

TSHIENE MODEL CAN BE USED AS A PERIODIZATION in all dimensions of training: Technical, Tactical, Metabolic,
STRATEGY SO YOUR TOP ATHLETES CAN MAINTAIN Strength (Rapid Strength, Maximal Strength)
THEIR PERFORMANCE AT THE HIGHEST LEVELS DURING
AN ENTIRE SEASON. A Tschiene Model could look like these:
• 1 Week centered on Technical and/or Tactical Skills –

As you can easily see, this model can be very stressful for your depending if you are training Kumite or Kata athletes.
Karate athletes! Remember that technique is always dependent on tactics,
especially with high-performance athletes.
HOW CAN YOU MANAGE THE RISK OF OVERTRAINING?!?
• 1 Week focused on Power
You have two ways of avoiding a burnout:
• 1 Week developing Work Capacity
1. Prophylactic Periods, where you try to reduce the risk
of injury and overtraining. These periods are a prevention • 1 Week dedicated to Evaluation
strategy that must allow your athletes to recover.These periods
must be planned before a new training cycle and before a • 1 Week used for Recovery and Restoration.
competition.
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THIS TRAINING STRATEGY CAN BE USED, NOT ONLY WEEK BY WEEK, BUT
ALSO OVER THE COURSE OF A SINGLE WEEK.
This makes sense when we are talking about Karate athletes that train 5 to 7 days per week!
In the words of Derek Evely (in the article Modern Trends of Periodization):
“If any Periodization model best represents what most leading coaches working with Elite
Athletes are doing today, it is the model proposed by Peter Tschiene. Tschiene puts forward
an approach that, essentially, abandons previous methods that use general to specific
preparatory stages in favor of a “complex” methodology: a system where all abilities are
trained to a relatively high degree throughout the entire yearly cycle (transition phase
excepted)…”
B LOCK PERIODIZATION
Many coaches from various sports and different countries started to use the term “training
block” to characterize training intervals with a high concentration of specialized workloads.
Following this logic, the proposed alternative concepts of athlete’s preparation were called
“Block Periodization” training systems.
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Block Periodization has a general premise: a high- Verkhoshansky called this phenomenon “Long-Term
concentration of specialized workloads for more Lagging Training Effect”!
pronounced training stimulation.
Long-Term Lagging Training Effect corresponds to a delay
Since 1980’s, two basic versions of Block Periodization of training effect…
have existed simultaneously:
It’s important that you know that this effect is only
theoretical, without any scientific evidence!
• CONCENTRATED UNIDIRECTIONAL Model
• MULTI-TARGETED Model
Concentrated Unidirectional structure is composed by a
3-block sequence:
Let’s look deeper into these two training concepts…
• Block A – Strength/Power Development (2-3 months)
C ONCENTRATED UNIDIRECTIONAL BLOCK • Block B – More Specialized Sport-Specific

Improvement (2 months)
PERIODIZATION
• Block C – Competition/Grading Specific-Training (3-5
This training concept was proposed by Yuri Verkhoshansky weeks)
(also the “father” of Plyometrics). And it’s based on
the theoretical background that when athletes execute
relatively prolonged blocks of highly concentrated
strength/power workloads one phenomenon happens: M ULTI-TARGETED BLOCK PERIODIZATION
• First, there is a remarkable decline in speed/strength This approach was developed to answer the challenge of
• After that, there is an increase in speed/strength improving many abilities that determine peak performance
variables allowing an achievement of a peak in more complex sports.
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Karate is one of those “sports” because success depends on a big group of qualities and
not only speed and strength.
These are the general concepts of Multi-Targeted Block Periodization:
• A block lasts 2-6 weeks. Each block includes highly concentrated workloads directed
at a minimal number of training dimensions.
• Proposes the consecutive development of targeted abilities, avoiding concurrent

stimulation. Some Periodization models mix several training dimensions inside the
same period.
• It’s based on 3 blocks: Accumulation, Transmutation, Realization. WAIT A MINUTE!! If

you are are following this sub-chapter about Karate Periodization since the beginning,
you’ve already seen this terms, right?!? Yes, ATR Model Multi-Targeted Block
Periodization strategy...
• Each block tries to avoid conflicting physiological responses. Non-compatible

training dimensions are separated into different blocks.
Together, the 3-Blocks last about 2 months and end with a participation in a competition,
grading or any other performance event.
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As you can see, the number of training cycles The Concentrated Unidirectional strategy is
depends on the quantity of priority events. suited to sports that depend mostly on one
fitness component, like jumping, throwing or
If you have 10 or 12 competitions per year, Olympic weightlifting.
you can look to some of those tournamentes
with the eyes of Peter Tschiene: you’ll see it And contrary to what many think, Block
as a complimentary form of high-intensity Periodization can be safely and effectively
training! used with all levels of preparation and all
ages.
M
You only need to know how to adapt it to your
ULTI-TARGETED VS
different Karate groups.
CONCENTRATED
UNIDIRECTIONAL BLOCK
In the next sub-chapter, we will talk about two
PERIODIZATION more Periodization models: BONDARCHUK
MODEL AND NON-LINEAR FLEXIBLE
A multi-targeted strategy is much more PERIODIZATION…
motivating and even more effective,
especially for Karate.
Because Karate is a discipline that

requires the improvement of many
athletic abilities!
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KNOW THE BEST N ON-LINEAR FLEXIBLE PERIODIZATION
STRATEGIES TO PLAN Non-Linear Flexible Periodization uses a non-linear training model

YOUR KARATE TRAINING like the structures explained in our previous articles BUT…
SESSIONS (3RD PART) … BUT allows changes in the training program based upon
the readiness of a Karateka to perform in a specific training
zone in each session!!
In the last two sub-chapters, we saw 4 Periodization Strategies
that you can use in Karate: In other words, if you’ve planned a pre-determined volume-
intensity Karate session, you’ll change it in response to the
1. Pendulum Model physical and mental state of your athletes.
2. ATR Model
3. Structural Model – Tschiene How do you take that decision of changing the pre-determined
4. Block Periodization – Multi-Targeted vs Concentrated plan?!?
Unidirectional
The decision to change the planned training zone for a specific
Now, we’re going to write about the two most flexible Periodization training session is made using several pieces of information.
strategies that are used with high-performance athletes or
private/semi-private Karate lessons… Some tests, like a maximal vertical jump, a horizontal jump
or a medicine ball throw, can be performed immediately
… We’re talking about Flexible Non-Linear Periodization and before a training to help determine the readiness of your
Bondarchuk model! Karate athletes.
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Another way, is observing the beginning sets of the first few But it can also be caused by psychological stress related to work
exercises in a training session. This will help you to determine or any other factor.
the physical and mental readiness of a Karateka for that specific
session. No matter what the reason is!!
We will give you two practical examples: If you scheduled a moderate-intensity volume (4 sets of 10-12
repetitions) training zone, you should change it for a different zone
• EXAMPLE 1 – If a Horizontal Jump is performed immediately (3 sets of 12-14 repetitions).
after a simple warm-up and your athlete cannot achieve at
least 90% of his or her previous maximal Horizontal Jump, he Right now, you are asking if this strategy is used only to reduce
or she may be fatigued. training load!
• EXAMPLE 2 – Let’s assume that the same Karate athlete Of course not…
usually performs 10 repetitions of an exercise with a specific
resistance during previous training sessions. But at the start YOU SHOULD USE EXACTLY THE SAME METHOD TO
of the next training session can only perform 7 repetitions INCREASE VOLUME-INTENSITY TRAINING ZONE IF
with the same resistance. This may show you that he or she is YOUR KARATE ATHLETES ARE “ON FIRE”!
fatigued.
For example, if your athlete achieves 100% or more of his or her
This loss of performance may be due to fatigue or delayed onset best Horizontal Jump or can make 12 repetitions instead of the
muscle soreness (muscle pain that you may feel on the next days pre-planned 8-10 maximal repetitions on the first exercise, what
after a more intense Karate training), for example. should you do?
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Rather than continuing with a training Flexible Non-Linear model and Pre- motivator to a better life, you should not
zone of 8-10 RM, you can change the Planned Non-Linear model. use this model regularly.
stimulus for a more higher-intensity zone
(4-6 maximal repetitions). And Maximal Strength in Leg Press Be flexible but in another way.
increased significantly more with the
Another strategy was used by McNamara Flexible Non-Linear Periodization!! Another possible tool to monitor training
& Stearne (2010), with success. The readiness is Total Quality Recovery Scale
participants in the study could choose That’s right… before each Karate class, for example.
in which of three training zones (10RM,
15RM, 20RM) they would perform, If you have your Karate athletes with the We will approach some practical
before each training session. The only right mindset and intrinsic motivation they monitoring tools in the future (outside
this Ebook). Keep with Karate Science
demand was that each individual had will not make lazy choices! If they can’t
Academy!
to perform the same number of training reach their full capacity in a given training
sessions in each training zone as the other session it’s because they really can’t…
group that trained in a fully pre-planned
nonlinear Periodization. Don’t be afraid of their laziness…
B ONDARCHUK MODEL
Which were the results? That’s why we, in Karate Science Academy,
think this can be a great Periodization Anatoly Bondarchuk is a very famous
Maximal Strength in Chest Press and strategy for full committed athletes! Sports Trainer, born in the ex-Soviet
Horizontal Jump improvements were Union (Ukraine).
the same in both Periodization models: In regular classes, where you also are a
He won a Gold Medal and a Bronze Medal
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in the Olympics (1972 and 1976) with Hammer Throw.
As a trainer, he became even more famous by his training

methods for explosive strength sports.
One of his most important contributions to training

methodology is the concept of “Transfer of/to Training”.
It’s based in one idea: train with exercises where the

improvements will transfer better to your sport!
Bondarchuk model is based on 3 Central Principles:
1. Adapt the Training Plan to each Athlete
It’s about the process, not the plan!
Most of the Periodization methods give you a plan that you

apply to your Karate athletes. What Bondarchuk teaches you is
that you must have a process and not a plan. And that process
must be adapted to each of your athletes’ characteristics and
training response!
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The key factor is to understand that all athletes are different. athlete’s body and mind time to adapt.
You fit the program to the athlete, not the athlete to the If you don’t introduce enough change, your athletes will
program!!! reach accommodation and stop adapting.
How do you decide when to change?

2. It’s about Exercises, not Volume/Intensity
Remember one of the 5 Key Stones of Training Periodization:
Change is a central element in Bondarchuk model. You EVALUATION!
need to change to keep improving…
Traditional Periodization models look for a change in the YOU SHOULD CONSTANTLY EVALUATE YOUR
relationship between volume and intensity. KARATE ATHLETES DEVELOPMENT… CONSTANTLY!!
Bondarchuk looks for it in exercises.

But what kind of exercises Bondarchuk recommends so
He makes little changes in volume and intensity during your athletes have higher stimuli to improve performance?
a training cycle. He changes the stimulus to the body
and mind through changing exercises strategically. Most of the training time should be dedicated to 2 types of
exercises:
3. Balance between Change and Consistency • Specific Development Exercises – often referred to
as “specific strength” or “special strength”, combines
Change things too often and you will not give your Karate the same muscles and systems as the competitive
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event. It also includes parts of the competition movements.
• Competitive Exercises – the name speaks for itself. Include the

most specific Karate movements and slight variations.
If you look around, most of Karate and Sports’ trainers devote a lot of
time to General Strength development.
In Bondarchuk model, General Preparatory exercises are proposed for

a short time during a training cycle and also during recovery periods.
Recovery periods must be active and it’s when you integrate General
Preparatory exercises that have little relationship to the specific
stimulus.
With this group of exercises, you should use energy systems and
movements different from the competitive event. This way, your athlete
can recover physically and mentally.
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PLAN YOUR Did you read the sub-chapters above?!?

T HE 2 BEST STRATEGIES FOR
REGULAR KARATE STUDENTS
KARATE If yes, GREAT!!! Welcome to the group that
REALLY want to take their classes to higher If you have classes in your Dojo that are
SESSIONS LIKE A levels... composed mostly of students that train 2
or 3 times per week, you can use these two
TOP COACH!!! Today, we’re going to give you Karate Periodization strategies: ATR Model and
Science Academy’s perspective of the Multi-Targeted Block Periodization!
best Periodization strategies for each one
A QUICK GUIDE TO PLAN YOUR of your classes!
H
KARATE SESSIONS LIKE A TOP IGHLY-FLEXIBLE STRATEGIES
COACH - WITHOUT WASTING YOUR In a resumed way and with easy-to-read FOR KARATE ATHLETES OR
PRECIOUS TIME charts so you can have this knowledge PRIVATE LESSONS
always available in your smartphone...
Don’t be like 90% of the people that just
If you have groups in your Dojo that train
want quick and superficial tips about their
4 or more sessions per week...
P
work... Those that only want to see 10 ENDULUM MODEL - STRENGTH
seconds of a fancy video on Facebook or TRAINING FOR KARATE ... Athletes that dedicate their time to
Youtube and learn “curiosities” to teach
competition or Free-Athletes that don’t
their students. For Karate-specific strength training compete but want to achieve greater levels
you can use Pendulum strategy with of performance in their practice...
Join the 10% that really invest time and confidence.
effort to learn more than the majority
and become a real KARATE PRO!!
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If you train those athletes or free-athletes in very Tschiene strategy can take your athletes to a burnout...
small groups or even private sessions you should
personalize their training week by week or even session Be sure that you use it with the right Karatekas and that
by session. you keep their physical and psychological response
under control!
Non-Linear Flexible Periodization and Bondarchuk
Model are the best guides for that. If you have doubts you should go for other models...
H IGH-INTENSITY STRATEGY FOR TOP-

LEVEL SPORTS' KARATEKAS A ND WHAT ABOUT KIDS!?!
If you train Top-Level & High-Performance athletes... First of all, go and read the sub-chapters about Kids
and Teens…
... and if the main goal is to maintain great levels of
performance for a long period, during the season, you After reading the above articles you will understand
can choose Structural Model - Tschiene. better the strategy proposed by Karate Science
Academy.
It can be a good strategy if the goal is to accumulate
ranking points in a multi-tournament competition.
WITH KIDS, THE FUNDAMENTAL KEY-
But be aware of something very important! STONE OF TRAINING SHOULD BE TRAINING
VARIATION!
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133
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135
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In the chart below, you can see general

guidelines because it all depends on Kids’
age, their characteristics and their level of
training... But you can use the model and
adapt it.
R EMEMBER THE 5 KEY STONES

OF KARATE PERIODIZATION?!?
In the sub-chapter Training Planning &

Periodization, you will learn some things
with José Mourinho!!!
And know how he can help your Kumite

athletes to improve their fighting skills...
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8 LESSONS FROM Let’s learn a little bit more about it…
JOSÉ MOURINHO Note: Karate Science Academy is just a

Messenger between Science and Karate’s
TO IMPROVE YOUR World. Our mission is to give you the most
updated knowledge, in order to help you to
SPORTS KUMITE!! give the healthier and more effective training
methods to your students. We don’t give you our
personal opinions or blindly defend any type of
method.
LEARN THE FOUNDATIONAL PRINCIPLES
OF JOSÉ MOURINHO’S TRAINING
T
METHODOLOGY AND HOW YOU CAN ACTICAL PERIODIZATION IS
ADAPT THEM TO SPORTS KUMITE!! THE MOST KNOWN AND “USED”
PERIODIZATION STRATEGY IN
By now, you are asking yourself what the hell has
FOOTBALL/SOCCER
José Mourinho to teach you about Karate Sports
Kumite! Why did we put “USED” between quotation
marks?
How can one of the most successful football/
soccer coaches in history help your athletes to Because every football/soccer coach – no matter
improve their Kumite skills?!? the level of their teams – says he or she uses
Tactical Periodization…
Do you know what Tactical Periodization is?
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But even in football/soccer, most of the coaches don’t

really understand what Tactical Periodization is!!!
But let them be with their mistakes because Karate

Science Academy is about KARATE!!
José Mourinho is one of the TOP LEVEL trainers that

uses Tactical Periodization.
We’ll see how he do it and some more training concepts

that you can fully adapt to your Kumite performance!
All from José Mourinho’s work…
L ESSON 1 - “ALL KUMITE TRAINING SHOULD

DEPEND ON THE FIGHTING MODEL/
STRATEGY”
You should prepare your Karate athletes – Cadets,

Juniors, U-21, and Seniors – to fight according to a
pre-determined model/strategy!
SINCE THE VERY FIRST DAY OF THE SEASON.

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Develop all kinds of exercises that potentiate the desired After doing that, you should highlight the pre-determined
way of fighting. principles and link them in a progressive way.
Each athlete should have a personal and unique way of Let’s go deeper in this!!!
fighting and you should train them always according to
that.
You must find a way of making conscious first, and then

subconscious, a group of fundamental principles so your
L ESSON 2 – “TACTICAL DIMENSION
COORDINATES THE WHOLE TRAINING
PROCESS”
athletes can naturally develop the desired way of fighting.
You must integrate all your athletes’ dimensions, rooted
The Principles of Fighting are the several parts of the on Tactical preparation.
Fighting Model/Strategy.
Any technical action and any physical quality have a
The building of the intended way of fighting is made by Tactical goal behind!!
shattering the Kumite Model/Strategy into smaller
pieces.
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Your final goal for each one of your Kumite athletes is that of Kumite. It’s just about subordinating it to the most
they: important: THE FIGHTING MODEL/STRATEGY!
• Know how to put pressure on the opponent

• Have the right rhythm TACTICS IS LIKE A SUPRADIMENSION THAT
• Can attack and defend effectively MOBILIZES ALL THE OTHER DIMENSIONS IN A
• Are able to perform good fighting transitions CONTEXTUALIZED AND SPECIFIC WAY.
• And so on…
So they can achieve that ultimate goal, every single Kumite Tactics should be trained under conditions near to
physical, mental or emotional ability should be what is intended during competitions. This way, physical
adapted to Kumite pre-determined Tactics! aspects develop with specificity.
Traditionally, Sports and Kumite training separates the Your athletes must have the capacity of using their speed,
Physical preparation from Tactical development. strength, technique, endurance or flexibility, in order to
give the best response to each fight situation!
José Mourinho is totally against that model!!!
According to José Mourinho’s methodology, speed,
Don’t understand him wrong… strength or any other quality, have no relevance outside
the specificity of each Fighting Model/Strategy.
It’s not a question of neglecting the physical dimension
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L ESSON 3 – “EVERYTHING IS TRAINED SIMULTANEOUSLY”
José Mourinho defends a global approach to training… Without separating

physical, technical, tactical, and psychological dimensions!!
Everything is trained simultaneously… He is against Analytical Training, where

you separate the several training areas and try to improve them in an isolated
form!
He thinks that disintegrating athlete’s dimensions to training it isolated is an

error….
… for him, that strategy is taking them out of context. And the context is the
desired Fighting Model/Strategy.
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You should subordinate all the Kumite training process to “Being in Good Shape” is fighting like the Karate coach
living the fundamental principles that support that Fighting wants. It’s not being able to achieve some quantifiable numbers
Model/Strategy. on isolated physical tests.
How José Mourinho does this?!? José Mourinho believes that you can’t quantify performance in
complex sports, like football/soccer (or Kumite)!
For example, instead of training Strength in an isolated and out of
context form, he creates exercises that replicate strength demands It’s always about QUALITY…
during a fight:
• EXAMPLE – A Tactical-Technical exercise where your Karate

athletes have to perform kicks, jumps, breaks, changes of
direction, falls, etc.
L ESSON 4 – “INTENSITY IS A MATTER OF DECISION-
MAKING CONCENTRATION”
For José Mourinho, intensity in a sport that demands a great

The hard part of all this is to operationalize what you want for amount of decision-making like Sports Kumite it’s not a matter of
your athletes. You must create exercises that include all the core biological energy…
dimensions without forgetting the main goal: THE DEVELOPMENT
OF A GIVEN FIGHTING MODEL/STRATEGY!!! … It’s Concentration Intensity; it’s Decision-Making Focus!!
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Fatigue in these types of sports – like football/soccer or Sports Kumite – is not

mainly physical.
Fatigue settles, above all, in the Central Nervous System!
You should create situations that require your Karate athletes to put in all
the resources they have: tactical, technical, psychological, emotional, and
cognitive.
You must stimulate them with exercises that require high-concentration levels of
decision-making.
And what about training Volume?
It’s exactly the same thing… José Mourinho talks about a Volume of Concentration
Intensity.
Being in a Kumite round is fundamentally about thinking and taking decisions. And
that demands high levels of concentration according to each athlete’s way of fighting.
So your athletes must be able to focus as many times as they can in each
competition. That involves training and learning.
That requires time to achieve a certain Volume of Focus Intensity.

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L ESSON 5 – “GIVE MORE IMPORTANCE TO

MENTAL-EMOTIONAL RECOVERY”
But as open-minded Karatekas and fans of Science, we
really want to learn different and successful perspectives!
Karate Science Academy was created to give you the tools
The Mental-Emotional dimension tends to recover and the knowledge but is you the one who must use them
right.
slower than Physical dimension.
You want your athletes to go “fresh” in each competition,

José Mourinho considers that most sports’ coaches
right?. That’s possible if you don’t beat them down with
make one big mistake: they push their athletes harder
the very same stimuli. Especially, cognitive stimuli!
after a defeat!!
If you know that your Kumite athletes are not fully

For the 7th football/soccer coach that won more titles
recovered mentally and emotionally from a given training
in the whole history of this sport, in periods of defeat
session or competition, the next session should be less
the mental-emotional deterioration is greater. So the
continuous.
solution is not to train harder in the days immediately
after a competition.
And also less intense in terms of Decision-Making Focus.
Note: Did you know that José Mourinho is the 1st football/
soccer active coach with more titles? Yes, that’s why we
think he has important knowledge to give to every trainer BUT REMEMBER THE SUPRA-PRINCIPLE OF
of every sport in the world. JOSÉ MOURINHO: SPECIFICITY.
That doesn’t mean that there aren’t other successful

alternative methods of training…
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For José Mourinho, even during recovery, your athletes athlete goes in and out of the fighting distance, simulates
should practice exercises that help them to strengthen fighting pressure or defensive movements.
the Fighting Model/Strategy.
And you must give constant verbal instructions to induce
Even in the physical dimension, José Mourinho defends a low-intensity performance. Like “I don’t want intensity.
the continuity of Specificity, without losing the desired You are recovering”.
Remember this: Every exercise can be used with
What he does is alternating the pattern of dominant completely different goals, depending on what you want
muscular contraction. That rotation is made between to stimulate. The difference is not always in the exercises
more or less continuous training sessions. you choose but mostly on how you use them!
Even during active recovery, José Mourinho searches up In summary, José Mourinho doesn’t use indirect recovery
for Specificity!! methods like running in the park…
How? That’s why we defend this can be a good training strategy

but for Karate athletes and just above Cadets (+14 years
Instead of making slow continuous jogging, José Mourinho age) or even from Juniors (+16 years age).
integrates active recovery in a Tactical-Technical context.
In younger ages, general preparation plays an important
For example, you can put one athlete executing simple role in Karateka’s development!
displacements with a colleague as a reference point. The
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L ESSON 6 – “THE POWER OF

HABITS”
This concept is particularly relevant in
concentration training.
Focus on fighting is trainable but you won’t
L ESSON 7 – “QUALITY OF
TRAINING VS QUANTIFICATION
OF TRAINING”
Habits result in Neurobiological Economy! achieve it jogging around the tatami or with
other general exercises! José Mourinho doesn’t use and doesn’t
Training always in Specificity, as defended understand the relevance of physical
by José Mourinho, takes Kumite athletes You should create exercises that force tests.
to a point where concentration demands your Karate athletes to think and make
become smaller during the fight. decisions. How does he monitor the training
improvements or if his athletes are reaching
This happens when they fight more with Those exercises should have an increasing the desired level?
their subconscious mind... complexity that compels them to a constant
concentration. José Mourinho observes his players
The habits progressively make the triad repeating the same exercise several times.
Cortex-Body-Action less demanding!! Whenever the exercises become easily
Mastery in Kumite is achieved when the performed and when your Kumite athletes Then, he verifies if their global
know-how becomes non-conscious… can already solve the problems you give performance is according to the
them, it’s crucial that you create new ones. Fighting Model/Strategy.
What José Mourinho wants is that a group
of principles become conscious and then He uses what he calls “Regularity
subconscious... In order to boost a natural Evaluation”!
way of fighting!
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Regularity Evaluation is when an athlete is exaggerate in the usage of rules during the
able to perform a given tactics-technique exercises. In his point of view, Commanded
in the desired way 7 or 8 times out of 10. Execution removes autonomy from the athletes.
Training becomes military!
In Mourinho’s methodology, you can only
evaluate your athlete’s performance inside of He thinks that athletes must be able to
the Fighting Model/Strategy. intervene over the problems they face,
because, in Kumite, for example, the
experienced situations are not linear.
L ESSON 8 – “GUIDED DISCOVERY”

VERSATILITY + ADAPTABILITY +
In every modality there are two major SPONTANEITY + CREATIVITY
perspectives about training guidance:
1. Guided Discovery Mourinho steps in the performance errors,

2. Commanded Execution but without giving direct answers or
solutions.
José Mourinho is an enthusiast of the first
perspective: Guided Discovery! What he makes his directing the acquisition
process, indicating paths but without
In Mourinho’s opinion, sports’ trainers giving solutions.
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He gives clues that guide the players up to the desired

How?
With a controlled dialogue that conducts the athletes to the

pre-determined performance.
C ONCLUSION
For José Mourinho there isn’t such thing as physically well-

or badly-prepared athletes…
… What exists are athletes more or less identified with the

intended Fighting Model/Strategy… Athletes are adapted or
not to a certain way of fighting.
Because the physiological adaptation is always specific and

according to a way of fighting!
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WHEN LESS IS MORE: 3. Don’t Rest Too Long!

4. High-Intensity Training Demands Higher-Quality
SUPERCOMPENSATION Recovery.
5. Recovery Is Not Just Physical.
& TAPERING 6. Each Karateka Has His or Her Own Response to
Training and Recovery.
STRATEGIES IN KARATE 7. Some Factors of Recovery that Influence
Supercompensation.
8. How do You Know if Your Students and Athletes Have
We are going to dedicate this sub-chapter to a Reached Supercompensation?
theme that is well generalized in sports training: 9. I Just Have Regular Students in My Dojo… What
SUPERCOMPENSATION! Should I Do?
10. What Is the Tapering Strategy?
Besides Supercompensation, we are also going to talk 11. How Do You Adapt a Taper for Karate Athletes?
about Tapering and its importance to Karate athletes!
What you’ll learn in this article: 1 - WHAT IS SUPERCOMPENSATION?
1. What is Supercompensation? Improving the Neuro-Muscular System as a whole is the

2. Gains Are Made When The Neuro-Muscular System main goal of Karate training, right?
Fully Recovers From Karate Session.
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So you can achieve that goal you must follow this During and after an intense Karate training, there is
sequence: an initial breakdown of muscle fibers and depletion of
naturally occurring substances (nutrients) in the body…
• Training Smarter (NOT HARDER AND HARDER AND This phenomenon leaves the body and nervous system in
HARDER) a state of fatigue post workout.
• Recovering Well
• Supercompensating Completely From this state of fatigue, the Neuro-Muscular System
begins to rebuild itself through rest and an increase in
Take a look at the 4 Phases of Training (on the next page). protein synthesis.
This will allow the rebuild of the muscle fibers and nervous
2 - GAINS ARE MADE WHEN THE NEURO- system back to its original baseline level.
MUSCULAR SYSTEM FULLY RECOVERS FROM
KARATE SESSION The period from a level of fatigue to baseline level is
known as compensation.
Gains are made when your students/athletes’ body and
mind fully recover from a given Karate session or training
period. WHEN THE NEURO-MUSCULAR SYSTEM OF
YOUR KARATE STUDENTS OR ATHLETES
A Karateka may see gains in performance during a REACH HIGHER LEVELS OF PERFORMANCE
training session but this is due to full recovery and AFTER THE RECOVERY PHASE YOU CAN SAY
Supercompensation. THEY ACHIEVED SUPERCOMPENSATION!
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If you submmit your Karate students to a energy, especially for athletes that want to Karate athletes you must take into account
new training load before sufficient recovery, achieve their greatest potential! 3 factors:
they will not reach the Supercompensation
effects. • Psychological Factors
4 - HIGH-INTENSITY TRAINING • Social Factors
Instead of seeing improvements in their DEMANDS HIGHER-QUALITY • Physiological Factors
performance, they will experience a RECOVERY
decrease. For example, you may plan an Agility
The more intense the training, the greater training session or cycle that include many
the breakdown. decision-making and perceptual stimuli.
3 - DON’T REST TOO LONG! That may not induce high levels of
High-intensity training demands higher physical fatigue but it can be very stressful
If rest is too long, your Karatekas will quality recovery than low-intensity training. emotionally and cognitively…
experience a decrease in some skills.
Consequently, high-intensity training also You must take that into account in the
If your Karate athletes’ training sessions demands a longer recovery period than Recovery phase. You may even plan a more
are too easy, there is a minimum rate low-intensity training. intense physical session but where the
of fatigue. That won’t allow reaching a Karatekas just perform easy exercises...
Supercompensation phase after adequate
recovery. 5 - RECOVERY IS NOT JUST ...with no complexity or decision-making
PHYSICAL under pressure.
You can say that is a waste of time and
When you a plan the Recovery of your
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This will allow your Karate groups to experience more variation in training, greater stimuli at middle- and long-term…
But, at the same time, recovering from each period of specific high-intensity training.
Intensity is not just physiological!! It’s also psychological, emotional, cognitive, etc…
Similarly, you must take into account some social issues like school, job or family.
You may have a student or athlete that would recover much faster from a given training stimulus…
But at some point of the season, he or she may have many school exams that place a great mental stress.
You have to adapt the recovery and training load if you feel that that factor is negatively affecting his or her performance.
6 - EACH KARATEKA HAS HIS OR HER OWN RESPONSE TO TRAINING AND RECOVERY
This is a Golden Rule that many, many Karate Senseis forget…
Karatekas of comparable physical ability may have different responses to a given training stimulus... Due to a variety of
reasons!
The same training stimulus may improve one Karateka’s performance, only maintain the performance by another, and cause
stagnation in a third student or athlete.
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For example, there is evidence that, compared with It always depends on the characteristics of each of your
individuals with normal anxiety, individuals with elevated Karateka.
anxiety perceive the intensity as being greater.
Individuals who demonstrate higher levels of anxiety 7 - SOME FACTORS OF RECOVERY THAT
tend to have a lower capacity for tolerating training load INFLUENCE SUPERCOMPENSATION
and stress.
During the Recovery phase you can use methods like:
Besides that, each physical quality has its own
Supercompensation curve in each one of your Karate • Stretching
students. • Lower Volume and Intensity sessions
• Massage
This happens due to the duration of the various biological • etc...
regeneration processes that take place during the
recovery phase. But there other factors that highly influence the
effectiveness and speed of Recovery:
For example, the restoration of creatine-phosphate will
take only a few seconds to a couple of minutes… • Nutrition
• Hydration
…The glycogen-reloading process in the muscle may last • Sleep and Rest
24 hours, or even longer… • Relaxation and Emotional Support (Mental Training)
…The production of new proteins may take hours or days

to complete.
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8 - HOW DO YOU KNOW IF YOUR STUDENTS AND It’s your obligation to manage risks associated with the possible
ATHLETES HAVE REACHED SUPERCOMPENSATION? negative effects.
Nowadays, there is an increasing amount of research. It’s your duty to maintain optimal physiological and psychological
health and well-being of your athletes.
And the popularity of load monitoring in high-performance Karate
is growing every year. You must have an easy-to-implement and easy-to-interpret
monitoring system that gives fast and actionable information…
But there isn’t a single definitive tool that can tell you if your
students or athletes are fully recovered. … Every training cycle, every month, every week, every Karate
session!
Nevertheless, it’s important that you use Scientific principles for
training load and recovery monitoring. A system where the athletes are involved in monitoring!
That’s the only way that ensures you are actively contributing to We understand that for most Dojos it’s difficult to implement a
the reduction of the risk of non-functional overreaching, illness, complex system of monitoring. Because the lack of resources
and injury in your Karateka. doesn’t allow it.
Especially if you have athletes that train 4 or more times per week. Even if you have access to more complex equipments in a
University near you, you must have a lot of time to interpret the
Those Karatekas are exposed to high training loads or high results. That’s not practical to 95% of the Instructors, right?
training and competitions’ stress.
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If you have all those possibilities, that’s be as accurate as possible! they don’t miss the classes, right?
really great… And you really don’t need to • You use a simple tool as RPE-
read this article (lool). Because they have to reach their full Session that allows you to have
potential… some important and individualized
In our new and breakthrough online information about each of your
platform – Karate Science PRO – you will 9 - I JUST HAVE REGULAR Karateka.
have access to a practical and sustainable STUDENTS IN MY DOJO… WHAT
monitoring system. SHOULD I DO? • Base your Training Periodization/
Planning in average results given by
It will allow you to better control your If you teach regular Karateka that train 2 Scientific Research (see the chart
students’ recovery and training load. or 3 times per week, take the following below, as an example for Strength
That way, you’ll be prepared to reach your information into account: Training)
athletes’ Supercompensation with more
accuracy! • Your Karate sessions should not have
sudden changes in Intensity between 10 - WHAT IS THE TAPERING
Remember that, if you work with regular them. STRATEGY?
Karate students, you will base your
training plans on average results given by • If athletes need Training Variation, Tapering is a reduction in training, after
Science. your Regular Students should have it high-intensity and/or volume training
even more so they can develop their prior to a competition.
But if you have athletes that train more Karate with high-levels of motivation.
than 4 times per week you really have to They can only improve their Karate if This reduction allows recovery and
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improves performance during the event. 11 - HOW DO YOU ADAPT A TAPER FOR KARATE
ATHLETES?
The key factor of a Taper is Intensity.
The cumulative effects of training-induced fatigue must be reduced
Intensity is maintained… The reduction of training load is on during the weeks immediately preceding competition...
Volume.
To achieve that goal you can use a wide range of recovery modalities
The recommended reduction in Volume is between 40 and 60%. as part of the Taper to optimize performance.
The duration of a Taper depends on the Volume and Intensity of Nowadays, Sports Karate offers reduced opportunities to Taper
training before the Taper. It’s, generally, 7-21 days in length. because of the repetition of the competitions during the season.
Peaking for major competitions each month (or even 2 or 3 times
Duration is also influenced by the fitness level of the Karate athletes. per month) is usually a problem…
If the fitness level of the Karatekas is relatively low, you must use a The challenge is choosing between recovering from previous
fast Taper (6-10 days). competition and then rebuilding the athlete’s fitness…
In contrary, if your athletes have high fitness levels, the loss of Or

training-associated adaptations is smaller. So, the Taper can be up
to 3 weeks. …Maintaining intensive training and capitalizing on adaptations
acquired during the previous training cycle.
You should schedule 2 to 3 Tapers per year...

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...where you promote a large training Volume reduction over a 2. You should plan a training block lasting at least 2 months between 2
longer period (2-3 weeks). major objectives. This allows for appropriate recovery, training and
Taper phases if you define more than 2 or 3 major competitions per
Additional Taper periods may be detrimental for performance season.
improvement!
3. Before minor competitions, you should program only short duration
Because it minimizes the total time of normal/heavy training load, Tapers (4—7 days). In these mini-Tapers, you must pay special
which is essential to induce training adaptations in Karate. attention to recovery, nutrition, hydration, sleep, and mental state.
4-7 days allow you to reduce Volume or even Intensity without your
Here you have some more guidelines: athletes losing explosiveness and power.Because of the possible
persistence of fatigue despite such short Tapers, your Karatekas
1. Give priority to a limited number of competitions each season (e.g. should be aware that this strategy may sometimes lead to below
2-3 major events). This seems to be a good solution to plan the optimal performances.
Taper periods in the competitive season. The other tournaments
should be seen as preparatory events, training in competitive 4. The recovery period after the minor competitions (associated with
environment… That doesn’t mean that your athletes cannot win non-optimal taper) should be as short as possible.
medals in those competitions. But you cannot train your Karateka as
every tournament had the same importance. They will burn out or
achieving overtraining syndrome, sooner or later!!
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C ONCLUSION
As you can see, “Less can be More”...
Improving in Karate is not only REPEAT, REPEAT, REPEAT until exhaustion!!!!
That’s not being Hard! It’s just being Ignorant!
Our apologies for the frontality, but we really need to stop seeing Karate as a modality of “Suffer or Die”...
That way, you’re not being a teacher, much less a “Master”... You’re just making a natural selection of the
ones that already have the ability to endure the training load that you define!
When your goal should be helping every single student or athlete to achieve his or her full potential,
without injuries or burnouts...
And that demands Training Smart, Recovering Well, and Supercompensating Completely.
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KARATE KIDS & TEENS

164
YOUTH PHYSICAL DEVELOPMENT MODEL:

A SCIENTIFIC COMPASS FOR EVERY
KARATE SENSEI!!
WHEN YOU HAVE DOUBTS ABOUT WHAT TO PRIORITIZE IN YOUR KARATE CLASSES
– FROM 2 TO +21 YEARS OLD -, CONSULT THE TABLES INCLUDED IN THIS SUB-
CHAPTER…
Don’t come up with fancy but inappropriate exercises for each of those ages! We’re talking about next
generations’ health and development.
You, as a Karate Instructor, have the responsibility of optimising your young students’ abilities, while
respecting their developmental stages. There are some critical periods where you should give
more attention to some skills…
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166
167
W HAT IS THE “YOUTH PHYSICAL

DEVELOPMENT MODEL”?
Development Model provides to sports’ coaches,
physical educators, and even parents, an easy-to-
follow tool. A tool that gives you, as a Karate Sensei,
Fortunately, the scientific researchers Rhodri Lloyd an overview of global physical development… And the
and Jon Oliver created this model as a practical and better part, when and why each fitness component
easy-to-follow guide to every sports’ trainer or should be emphasized!!
teacher.
And most important, based on the scientific evidence

available only 4 or 5 years ago (2012). To our knowledge,
since that period, there wasn’t a new model (and so
H OW TO INTERPRET THE YOUTH
PHYSICAL DEVELOPMENT TABLES?
rigorous) being presented. As you can see in the tables, training priority is
highlighted by a bigger font size. The greater the
Nevertheless, we all have to look to Youth Physical font size, the more important is to train that fitness
Development Model in a dynamic and evolutional way. quality! Thank you, Rhodri Lloyd and Jon Oliver. For
Because Science is always giving us new knowledge. us, in Karate Science Academy, Science is exactly
Don’t you ever forget this!! this: simple, useful, and practical tools for all the
professionals that work in the field!
YPD-Model is a complete and global approach to
the development of young males and females. It Practical Example (the same that appears in the
gives us the ATHLETIC DEVELOPMENT FROM original paper from Lloyd and Oliver, 2012):
EARLY CHILDHOOD (2 YEARS OF AGE) UP TO
ADULTHOOD (+21 YEARS OF AGE). “The model shows that a 12- to 13-year-old boys
should primarily focus their training on strength,
Rhodri and Oliver (2012) expect that this Youth Physical power, speed, agility, and sport-specific skill (SSS)
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development, with a reduced focus on hypertrophy, If they have more motor solutions (physical, cognitive,
mobility, fundamental movement skill (FMS), endurance and perceptual) they’ll have more performace solutions
and metabolic conditioning” when they become athletes.
And hard routines leave to an early dropout from great
F UNDAMENTAL MOVEMENT SKILL AND

SPORT-SPECIFIC SKILL
talents!!
Too many repetitions of the same exercises, movements,

Fundamental Movement Skill (FMS) are the building and positions will have a negative effect on your kids’
blocks for sport-specific movement patterns. In joints, for example.
Karate, Sport-Specific Skills are Kihon, Kata, Kumite,
etc. You, as a good Karate Instructor, should deconstruct And yes, you have the responsibility to ensure that
these 3 fundamental dimensions of Karate into general
all the kids and adolescents that pass by your Dojo
motor pre-requisites. Please, don’t beat down your 7
create an excellent relationship with exercise and
or 8 years old students with old-school long number of
sports practice. One of the most correlated factors
repetitions of the same exercise!! They don’t deserve
that… with regular sports practice in the adult age is the
enjoyment and satisfaction we all have in our physical
Science shows us that more variability in the same activity experiences in childhood! Yes, you must convince
type of stimulus is extremely beneficial for their yourself that most of the kids that go to your Dojo won’t
athletic development, in the long term, for their be training Karate when they are adults… They will not be
health and for their sports practice habits at adult the next champion or “grand-master”.
ages.
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YOU HAVE AN IMPORTANT ROLE IN It must be noted that FMS should always we are talking about strength training
THEIR FUTURE HEALTH! be present in any Karate class, no matter for Kids, Science shows us that children
your students’ age or goals! So, what’s the and teenagers can safely and effectively
FMS SHOULD BE THE FOCUS difference? participate in strength training!
OF PHYSICAL DEVELOPMENT
PROGRAMS FOR CHILDREN, FROM For example, for an inexperienced 7-year- ..of course, when that training is
EARLY CHILDHOOD TO DEVELOP old boy or girl, the training emphasis should prescribed and supervised by qualified
GROSS MOTOR SKILLS. be on FMS developmental exercises. Karate teachers.
Where as a young, elite, 21-year-old Always remember this: Hypertrophy is

This doesn’t mean you don’t teach them Karateka may integrate FMS maintenance not the only way of increasing strength!!
Karate! You should teach them Kihon, exercises in a dynamic warm-up. Strength development results from a
basic sequences, Kumite games, etc. But combination of muscular, neural, and
always with the main goal of opening their As you can see in the tables, FMS and mechanical factors.
mental and motor structure as wide as SSS are present at all times throughout
you can… Not with the strict objective of childhood and adolescence, but with a In the prepubertal years (before about
making them the best in Kata or in Kihon. different priority. 10-11 years old in girls and 11-12 years
They’ll have time for that, a few years later. old in boys), your Karate students have
a greater neural plasticity. At that time,
From the onset of puberty, adolescents
can and should then be exposed to
more Specific-Sport Skill (specific
S TRENGTH AND YPD-MODEL
development of the neuromuscular system
naturally accelerates. So, your youngest
kids will largely benefit from proper strength
Karate technique). Despite many myths still prevail when training due to these neural adaptations.
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The Youth Physical Development Model shows that the development of muscular
strength should be a priority at all stages of development for boys and girls.
This is important because Karate depends a lot on speed and power. And strength is
the foundation for those physical outputs.
Remember that strength levels are also important for reducing the risk of sports-
related injuries.
HIGH AEROBIC FITNESS + LOW LEVELS OF MUSCLE STRENGTH =

BIGGER RISK OF FRACTURE IN CHILDREN.
P OWER AND YOUTH PHYSICAL DEVELOPMENT MODEL
The key period for Power development starts at the onset of adolescence and
continues throughout adulthood.
Why?
Because at that time the maturation process influences a fast mMscle Power
increase.
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But scientific evidence also shows that Power improves with training in prepubertal
phase (before 10-11 years old in girls and 11-12 years old in boys). Despite Power
training have more results during and after adolescence, some Power training focus should
be implemented with younger kids.
S PEED AND YOUTH PHYSICAL DEVELOPMENT
Speed is trainable throughout childhood and adolescence!
Rumpf et al (2013), for example, showed that pre-adolescents benefit more from training
that requires high levels of neural activation (plyometrics and sprint training); While
adolescents respond better to training programs that target both neural and structural
components (strength training and plyometrics).
In a practical perspective, when you want to train your younger kids’ speed you should focus
on plyometrics, technical skills, and sprint work. With adolescents you should add strength
training to this methods, so you can develop faster Karateka. And this is also true with adults.
Science shows us clearly that asking your students just to punch faster it’s not enough
to develop their movement speed… Most of them are not lazy, it’s you that don’t give them
the right scientific-proven tools!!
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A GILITY AND YOUTH PHYSICAL DEVELOPMENT

MODEL
stimulus will result in faster response times because of an
apparent strengthening of synaptic pathways.
Agility is one of the most under-researched training components With the lack of existing scientific research in this area, Lloyd and
when we are talking about children scientific research. Oliver (2012) suggest that the training focus of agility should be
more challenging during the progression from childhood to
What YPD-Model does is an analysis of the subcomponents of adulthood. This can be made using more opened and unplanned
agility: Cognitive Function (perceptual and decision-making training methods to continually overload the training stimulus.
processes) and Change-of-Direction Speed (technique and
physical qualities). When we are talking about young Karateka, the playing
dimension of the training is very, very important! So, it’s ok
Let’s focus on cognitive factors! The area where there is less if you use several general games to stimulate their perception and
decision-making…
scientific knowledge in children and adolescents.
But when you increase the Karate Kumite specific training,

Cognitive factors like:
you really need to plan specific Kumite exercises! The
exercises should replicate combat movements, as demanded in
• Visual Scanning
a fight.
• Knowledge of Situations
• Pattern Recognition
If you train WKF Rules, the exercises should be specific to
• Anticipatory Skills
that… If you train Kyokushinkai, the exercises should be
specific… If you train Karate for Self-Defence, the exercises
Outside sporting situations, scientific research suggests
should be specific…
that cognitive capacities increase during late childhood and
adolescence. This means that repeated exposure to a given
That’s it!!
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M OBILITY / FLEXIBILITY AND YOUTH PHYSICAL

DEVELOPMENT MODEL
Lloyd and Oliver (2012) propose that endurance should not be
the main focus at any stage.
The YPD-Model recommends that mobility/flexibility should be a Why?

crucial part of any sport.
Because endurance is sport-specific! In a Dojo language, is
In Karate is very important to have great Jodan Geri, Shiko Karate-specific…
Dachi, Neko Ashi Dachi, etc. It’s important that your students
Endurance for Kata is specific to the type of Kata your young
approximate as much as possible the required Range-of-
Karateka practice.
Motion in Karate.
Endurance for Kumite is specific to the type of fight that you
The YPD-Model proposes middle childhood (5-11 years old) want your kids to develop…
as the most important period to incorporate Flexibility and
Mobility training. Malina (2007), for example, suggests this as a Who is the kid or teenager that likes to run 15 or 30 minutes? Make
critical period for flexibility development. them improve endurance with intermittent technical sessions,
for example. Simulate fights with the characteristics of your
Karate style or type of competition…
E NDURANCE AND YOUTH PHYSICAL DEVELOPMENT

MODEL The motivation is much higher and you stimulate your students’
endurance with much more specificity… With the stoppage,
According to YPD-Model, focus on endurance increases over time. high-intensity explosive movements, and cognitive intensity
In other words, as the child approaches the adult age. that your Karate style demands.
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And remember your role in the physical education of But even there, you should take into account sports background of that
your Karateka! In schools, the cardiovascular endurance is beginner kid, his maturational stage, and evolution…
inadvertently the most commonly developed fitness component.
Because teachers consider that submaximal effort is safer and No matter the age we are talking about, every Karateka should begin
relegate strength training for a second plan (or even no-existing with Fundamental Movement Skills and muscular strength, before
plan)… embarking on the training content suggested to his chronological
age. But once again, you must take into consideration their training
background in other modalities.
INITIAL TRAINING STATUS AND YPD-MODEL
What do you do to the young Karateka that already is approaching

adulthood and starts practicing Karate in your Dojo?
Y PD-MODEL SHOULD BE, ABOVE ALL, A VEHICLE
FOR KARATEKAS WELL-BEING
Well-being has been defined by Huppert et al (2004) as a positive

There is an important concept that you should remember: Training and sustainable state that allows all of us to thrive and
Age… flourish.
Training Age is the number of years a Karateka is participating in YPD-Model is based on this philosophy: Development of the
Karate classes and it’s very important when you design your programs. Child is more important than Performance Results!
A Karateka with 12 years old that trains for 6 years should not have the
same priorities when compared with a kid with the same age but that This means that every responsible Karate Sensei should
practices Karate for 6 months. sacrifice short-term performance success while maximizing
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the opportunity to achieve a well-being state and long-term

gains.
This will help your kids to appreciate the benefits of training and
develop intrinsic motivation for Karate!
Your Kids should perceive that they are competent… We are not talking
about easy exercises and medals for everyone. We are talking about
challenging but achievable exercises, in a positive and reinforcing
environment!!
Do you know what this provokes? It will increase the chance of your
students being able to persist in the face of adversity and to sustain
long-term motivation in Karate and sport.
Make the Difference!! In your Dojo and your Community…

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DESTROY THE MYTH: “STRENGTH TRAINING IS BAD

FOR CHILDREN AND YOUNG KARATEKAS”
STRENGTH TRAINING FOR CHILDREN AND ADOLESCENTS
What kind of Karate Instructor are you?
1. The “Young-Karatekas-are-Fragile” Instructor that thinks that Strength Training for kids is DANGEROUS?
2. The “Anti-Muscle” Instructor that thinks Strength Training is a waste of time and believes that will make his or her
students “Slow-Motion Karateka”. Believes that all of his/her students have to do are thousands of repetitions of Kihon
or Kata. Because that’s all they need to get stronger and faster.
3. The “Be-Strong-or-Die” Instructor that looks to his/her young Karate students and all he/she can see are small
adults. And this “small adults” have to train hard like their Japanese ancestors did 100 years ago?!?
I bet you know some Senseis that look exactly like these ones, right? But they are all wrong!!!
HELP US TO DESTROY THE MYTH…

177
6 KEY-POINTS TO
MASTER ABOUT
STRENGTH TRAINING FOR
programs of only 8-12 weeks.
The relative gains are similar in
children and adults.
YOUNG KARATE STUDENTS
So, there is no doubt that
1. Strength Trainability children and adolescents
2. Risk Factors really get stronger with
3. Bone Adaptations strength training programs!
4. Motor Skills and Performance
in Karate (sports) There are two types of
5. Body Composition adaptations to Strength Training:
6. Recommendations morphological and neurological.
And these contributions are
different between children,
1 - STRENGTH TRAINABILITY adolescents, and adults:
IN YOUTH (CHILDREN AND
ADOLESCENTS) 1. In CHILDREN, the main
factors to strength gains
The most recent scientific are neurological factors, as
research clearly shows 30% to muscle firing activation and
50% of strength gains in untrained motor-unit recruitment. In
children and adolescents, in a practical way, strength in
178
Children is associated, mostly, with coordination strength gains are similar to adults and occur by this
improvements and learning. One explanation for order:
this is the reduced circulation of androgens in pre-
pubertal kids – the primary and most well-known 1. Intermuscular Coordination
androgen is testosterone. This factor reduces the a. Coordination between Agonists, Antagonists and
capacity of the muscles to grow (hypertrophy). other muscles
2. During and after ADOLESCENCE, testosterone 2. Intramuscular Coordination / Factors

growth leads to a quicker gain of muscle size and a. Motor-Unit Recruitment
strength. b. Motor-Unit Firing Rate
Strength gains in CHILDREN are, therefore, mainly 3. Hypertrophy (the magnitude of muscle growth
explained by neural adaptations as motor-unit depends on the type of training method and the
activation, intermuscular coordination, and the athlete’s or participant’s goal)
development of neuromuscular learning.
The training programs should focus, preferably, on multi-

joint exercises, because allow a wider intermuscular 2 - RISK FACTORS
coordination and less overload in one isolated muscle
and joint. Risk Factor Number 1 – one of the major concerns for
most trainers and parents is the possible injury in the
When we talk about adolescence, (after the growth spurt) growth plate located in bone’s extremities (epiphyseal
179
region), during strength training. These areas are more susceptible to acute and chronic
injuries than ligaments or tendons. But those kind of injuries are very unusual and can be
easily prevented with correct training: proper technique, good supervision, and not using
maximal loads.
Risk Factor Number 2 – another risk factor is the possible occurrence of injuries in the
lumbar region (in the long term). This type of injury is common only if young Karatekas
don’t use proper technique or if strength training sessions are wrongly periodized with
unbalanced volume vs intensity. It’s also very important that Karate trainers progressively
improve the strength of body areas like the abdomen, lumbar region or hips.
Faigenbaum et al. (2002) is one of many examples that didn’t find any kind of injury
in children, after strength training, because they were well supervised during the
program.
Many studies show that weight lifting, for example, is less propitious for injuries than sports
like rugby or soccer. Most of the injuries occur due to bad execution or lack of supervision.
(DESTROY THE MYTH: As you can see, scientific evidence knows the benefits of strength
training in youth for many years)
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3 - BONE ADAPTATIONS Nichols et al. (2001) demonstrated increases of 4% in

all-body bone density in adolescents, after 15 months
The fear of that strength training is bad for children and of strength training.
adolescents’ Bone System is completely put away by most
recent scientific findings. (DESTROY THE MYTH: As you can see, scientific evidence
knows the benefits of strength training in youth for many
In fact, childhood and adolescence are the most years)
appropriate periods for the modeling and remodeling
process of bone strengthening – this is due to the tension Kara & Snow (2000) related increases in bone density
caused by load sustenance (it can be body weight, a on the humerus of 3,1% - in 14 years old girls and after 9
medicine ball, dumbells or an elastic band, for example). months of high-intensity plyometric training.
The problem is not the strength training, but the excessive And the increments of bone density are correlated with the
loads, wrong technique execution, unbalanced, and gains of muscular strength and muscle growth. Conroy et
incorrect effort/rest ratio.
al (1993) observed that bone density was higher in young
weightlifters than adults without training experience (these
In conclusion: THE PROBLEM IS THE KARATE
adults were between 20 and 29 years old).
TRAINER AND HIS LACK OF KNOWLEDGE OR CARE
ABOUT THEIR STUDENTS/ATHLETES!!!
(DESTROY THE MYTH: As you can see, scientific evidence
knows the benefits of strength training in youth for many
An adequate program of strength training for kids and
adolescents is essential for bone’s strong foundation, years)
more resistant bones over the years, and a healthier
growth. This happens because as the intensity increases, there are
181
proportional stimulus to new formations in the periostium And Davaran et al (2014) conducted a research where they
surface of the bones. These are powerful osteogenic compared the levels of several physical qualities between
stimuli for bone adaptations. two Iranian Karateka groups (age 14-18 years old): 1)
Group 1 executed a combined plyometric-speed training
Especifically in children, strength training is responsible along with their regular Karate training; 2) Group 2 only
for helping bone density to increase, without negative trained their Karate specific training.
effects on the maturation process.
Group 1 had the following results (compared with Group
Besides that, bone mass enhancement during and 2): Power (15,5% more power); Change of Direction
immediately after the growth phase seems to be an Speed (2,3% faster).
important strategy for osteoporosis prevention in
adulthood – but the maintenance of that bone density No one doubts that Power and Change of Direction Speed
level may need a long term strength program. are fundamental physical qualities to any Karate athlete/
participant!!
4 - MOTOR SKILLS AND PERFORMANCE IN

KARATE 5 - BODY COMPOSITION
Margaritopoulos et al (2015) show us that there is a Scientific Studies are demonstrating that the inclusion in
significant correlation between Mawashi Geri force strength training results in positive improvements of body
and jumping performance, for example; and jumping composition.
performance depends a lot on muscle strength – neural
and muscle factors. This is mainly due to a so, so important factor: muscle
182
development, that allows children and adolescents to perform This is fully true to every student that enters for the first time in
more complex motor tasks (and these motor tasks lead to bigger your Dojo and hasn’t a a good fitness background.
energy consumption).
No matter if they are 6, 15, 35 or 50 years old.
OUR KIDS BECOME MORE ACTIVE IF THEY ARE First of all, make them STRONG!!
STRONGER.
Their self-esteem will rise and strength training brings quicker
results than aerobic training.
Scientific evidence and clinical observations demonstrate that Forget the traditional model of training endurance first – it’s boring,
overweight children and adolescents enjoy strength training (in harder, and the results are much slower.
contrast, for example, with aerobic activities) because they present
a reduced aerobic rate and allow them to experience success and START WITH STRENGTH TRAINING and they will support
motivation on their performance. endurance training much easier (in a more advanced phase).
After that, they can easier go through a more aerobic training.

6 - GENERAL RECOMMENDATIONS
And think about it!!
Warm-up
Is this true only with overweighted kids?
Of course not! Dynamic exercises/activities for 5-10 minutes. Warm-up for kids
can and should include some games.
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Training Methods Multi-joint exercises should appear before THE PROBLEM IS KARATE
single-joint exercises. TRAINERS’ LACK OF KNOWLEDGE
Strength training programs for children OR CARE ABOUT THEIR STUDENTS.
and adolescents should include, besides This sequence allows your students’ body
traditional machines, elastic bands, to execute the more challenging exercises
medicine balls, free weights, and body at the beginning of the training session, Become a real professional Karate
weight. where the neuromuscular system is less Instructor with Science… Give your
fatigued. students and athletes only the best, proven
Besides that, the use of bars (without and healthier training methods!! They
additional disks) or fitness sticks are great deserve it, don’t they?!?
tools to teach the correct technique before Cool-Down
increasing the loads.
After each strength training for children
and adolescents – like every kind of training
Exercise's Choice – it’s essential to promote a cool-down for
about 5-10 minutes, with stretching and
Jump Training or Plyometrics are great relaxation exercises.
and practical methods to use in your Dojo
and daily sessions. And kids love it!! You In conclusion, THE PROBLEM with
can train both lower body and upper body Strength Training for Children and
with this methods. You just have to use Adolescents is not the training itself or
cheap equipment like hurdles, steps, and the biological or chronological age of your
medicine balls. Karate students...
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7 PRINCIPLES OF
STRENGTH TRAINING PROCESS MEANS PROGRESSION,
REGULARITY, OVERLOAD, CREATIVITY,
FOR KARATE KIDS ENJOYMENT, SOCIALIZATION, SUPERVISION.
LEARN WHAT IS THE “PROCESS” METHOD… These are the Keys to a high-quality Strength Training
program for Kids!!
PROCESS defines the 7 Principles of Strength
Training for Karate Kids established by the American We have 3 old but fundamental Principles: Progression,
College of Sports Medicine. More specifically by Regularity, and Overload…
Avery Faigenbaum and James McFarland!
Then, we have 4 New Principles that must be met to
There is no doubt that Strength Training is very have results: Creativity, Enjoyment, Socialization, and
important to stimulate athletic development. It helps Supervision.
Karatekas to tolerate the demands of long-term training
and/or competition. Let’s see, more in-depth, each one of the 7 PRINCIPLES
OF STRENGTH TRAINING FOR KARATE KIDS.
And above all, it’s fundamental to injury prevention,
bone mass density, and to induce long-term health
benefits, including the adult age.
185
P RINCIPLE OF PROGRESSION
become more challenging. Doing this, your younger Karateka
will continue to adapt and maintain interest in the classes.
The Principle of Progression simply means that the demands How do you make Progression?
of training should be increased gradually. Doing this over time
allows to achieve long-term gains in muscular strength. You can make it through 4 ways:
Respect the pace of each of your students, ok? 1. Increase the Training Load (heavier weights, more resistant
elastic bands, etc.)
Does this mean that you need to use heavier weights or more 2. Increase the Number of Sets
repetitions in every class? 3. New Exercises that demand different movement patterns
4. More Complex Movements
NO!! You will have sessions where you must decrease the training
load with specific goals.
But, in the long-term, your kids should be able to workout

with heavier resistances or make more repetitions. This P RINCIPLE OF REGULARITY
depends on the exercises and of what type of strength you want to

develop in a certain session. First of all, this should vary according to each participant’s
training goals and level. It’s different if we are talking about
a Karateka that wants to be an athlete, an obese Kid or a young
The strength training, through time, should progressively student that complements Karate with other sports.
186
But, generally speaking, two to three sessions per week

on non-consecutive days are proposed for most Kids. This
recommendation comes from 2014 International Consensus on
P RINCIPLE OF OVERLOAD
Youth Strength Training (Lloyd et al., 2014). Simple definition: To enhance muscular fitness, the body
must exercise at a level beyond that at which is normally
We all know that most of the Dojos in the World organize their Kids’ stimulated!
Classes 1, 2 or 3 times per week. That means that you should have
strength training in every Karate session! The exception is if you If you don’t program your Kids’ exercises with this in mind, what
have classes for the same Kids’ group on consecutive days. happens? Your Karatekas will not maximize training adaptations.
Inconsistent training will result in modest muscular strength But, ATTENTION, don’t exaggerate!! Your little dragons are not
and periods of inactivity will result in a loss of strength and tiny adults… Stimulate them to go beyond their comfort zone, but
power!! ensure their posture is correct, for example. A loss of posture can
be a sign of fatigue. Stimulate them to correct that, but if they can’t
There is a common adage that is perfect to describe this: “USE IT keep it don’t beat them down – physically or psychologically.
OR LOSE IT”!
Maybe they are not lazy… Maybe they gave all they had!
And this is also true for adults…
YOU CAN MANIPULATE TRAINING OVERLOAD BY

CHANGING THE INTENSITY, VOLUME, FREQUENCY OR
THE TYPE OF EXERCISE.
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P RINCIPLE OF CREATIVITY
So, be a real professional and help those Kids and
those parents. Sometimes, parents don’t make better
because they don’t know how!! It’s not just because they
This is fundamental to optimize the training effects and don’t want to bother…
your Karatekas’ motivation! How do you motivate
a “PlayStation Kid”, an obese Kid, a low self- And they pay for Karate classes in your Dojo because they
confidence Kid or an uncoordinated Kid to make look at you as a qualified professional and person to help
strength training? them…
Don’t give up on them, when they are not talented or SORRY, let’s get back to Principle of Creativity…
stimulated by their parents to an active and healthy life. If
you look carefully, most of the parents trust you their Kids Creativity is just planning your classes with novel
so you can help them to give their son or daughter a better exercises and new training equipment. Today, we
life. have a bunch of equipment: hurdles, cones, medicine
balls, elastic bands, dumbells, fitness sticks, plyo
They think that you have the ability of influencing boxes, balance mats and cushions, poles, balls, etc…
their Kids health and personality… We all know that
99,9% of Karate Dojos charge money for the classes. Every
Karate teacher has the right to be paid for their time and
dedication.
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P RINCIPLE OF ENJOYMENT
of PlayStation? What about their health and self-esteem?
What happened to your job as a Karate Sensei?
Enjoyment is so, so important for participation in

youth fitness and sports programs (Visek el al, 2015)!! DON’T BE LIKE THOSE KARATE SENSEIS THAT
That’s why it’s not difficult to change Karate classes where JUSTIFY ALL THEIR DOJO’S DROPOUTS WITH
the Sensei takes the very same Kata and Kihon, months and THEIR STUDENTS’ LAZINESS.
months in a row, for PlayStation or hanging out with friends.
And why so many Karate teachers continue to push 8-year-
old kids to repeat the same technique hundreds of times in Do you know what our opinion is? Every Dojo has dropouts.
each class?!? That’s impossible to avoid. But, when a Dojo have a high
percentage of dropouts, the Lazy is the Karate Sensei, that
Man, Sports Science and Psychology show us that that doesn’t work and learn more so he or she can keep his/her
is not effective!! Please, see the methodology that Sensei students motivated with the Karate Way…
Aschieri and his team developed for FILJKAM (Italian
Federation of Wrestling, Judo, and Karate). Italy has several If your young Karatekas enjoy the experience of
world class athletes in these Martial Arts/Combat Sports. participating in your classes, guess what happens…
They make training fun but effective, in the long-term. They will be more focused on what you are teaching
them and will achieve the goals that you want them
If you continue to use an old-school Russian, Chinese, and to achieve. It’s a WIN-WIN-WIN-WIN situation: YourKids-
Japanese style of training you’ll create champions as well. You-TheirParents-Karate (these are the 4 WINS).
But only with the natural borners and survivors!! And what
about the 80% of the Kids that gave up Karate on behalf
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Despite the encouragement from you and the support with the physical abilities of your Karate groups and
from family and friends can help, the enjoyment a child students.
feels during and after your classes can highly facilitate
what we want from them. It’s a hard job to do, isn’t it? But you want to teach
Karate, right? And you want to be paid for it, right? So,
you must do your homework.
BUT WHAT IS ENJOYMENT?!?
And believe me… It’s a much simpler task with the
help of Science. And with time it becomes easier!
Enjoyment is, according to Csikszentmihalyi et al (2005) I can speak for myself, because I have 80 Kids and
in their Handbook of Competence and Motivation, a Adolescents (ages from 3-year and 16-year-old) in a
balance between skill and challenge. small town with 15.000 people – and in the other Dojos,
the students pay less than mine (but professionalism,
If the strength training is too advanced, Kids may empathy, and dedication must be rewarded).
become anxious and lose interest. On the other side, if
the training program is too easy, then they may become Karate Science Academy emerged from my own need
bored. for answers!! Science and Masters that follow and
progress their own knowledge with Science are the
You must try to match your strength training exercises best resources.
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P RINCIPLE OF SOCIALIZATION
professionals. Supervise every exercise, while providing
meaningful and adequate feedback throughout the entire
training session!!
The Principle of Socialization teaches us that gains in
muscular fitness will be greater if your Karate Kids make Your students will make greater gains in muscular strength and
new friends and work together toward a common goal. will reduce the risk of short-term and long-term injury.
Here, we are going inside Psychology Science.
Qualified supervision is a critical component of any strength
Participating in your Karate classes can help youth feel training program in Karate. Especially for beginners, who
Connected to other students… It’s fundamental that each need to develop competence on basic exercises before
one of your students gains confidence, feel competence progressing to more complex movements.
in their physical abilities, and work toward a common goal.
Karate Trainers that teach Kids should be well versed in
If you pay more attention in your classes, you will see what the principles of pediatric exercise science and should
happens to the Kids that feel incompetent in their physical skills know how to teach, progress, and modify skill-based
in front of others. Just think what are going to be the results in exercises.
that student’s personality, motivation, and Karate development…
Karate Science Academy was created precisely to accomplish
that mission and help every Karate Sensei that want to learn and
P
evolve to become a better professional.
RINCIPLE OF SUPERVISION
Resume it this way…
… The safety and efficacy of Strength and Karate training

are maximized when Karate Senseis are qualified
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THE 3 PHASES OF AGILITY TRAINING FOR YOUNG

KARATEKAS!!
AGILITY IS A KEY-POINT FOR OPTIMAL PERFORMANCE IN KARATE FIGHTING.
No matter we are talking about WKF Kumite, Kyokushinkai or Traditional Karate!
Kumite is an intermittent and multi-directional activity in nature. It requires rapid changes of direction or movement speed
in response to an unpredictable stimulus. You must develop your Karate Kids fighting skills right from the start.
According to Young et al, AGILITY is a rapid whole-body movement with change of velocity or direction in response to a
stimulus (unpredictable).
PERCEPTUAL DECISION-MAKING + CHANGE OF DIRECTION OR VELOCITY = AGILITY
Agility is a critical ability that can distinguish between levels of athletes, not only in Karate but also in several other sports
that depend on a quick response to the opponents’ movements.
As you can see in “Agility in Karate“ chart, we can distinguish two principal components in Agility: Perceptual & Decision
Making and Change-of-Direction Speed.
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Just a quick note: Remember that in Agility, ATTENTION: when Science talks about Defence, Kyokushinkai or any kind of
the first one is more decisive. “repeated exposure”, it’s not saying your Martial Art and Combat Sports that want
young Karateka should make 500 Gyaku- to be known as effective in an open fight.
Let’s go deeper in both dimensions... Zuki per training session. We are talking An open fight can be a WKF Kumite bout or
(Before we go deeper into the 3 Phases of about Regularity between sessions and in a fight in the street...
Agility Training for Young Karateka!) the long-term...
Especially with your younger Karate
Yes, Karate Science Academy wants to What happens in the long term? Your students, it’s important that you give
reach those Karate Senseis that really Karate Kids and Adolescents become them the most various drills and stimuli
are in the Way of Knowledge. faster and better fighters because they (general and Karate-specific):
anticipate more clearly the opponents’
movements. Even if they don’t have this • Generic Movement Pattern
P ERCEPTUAL AND DECISION-

MAKING PROCESSES
awareness. They can “read” better and
earlier the opponent’s movement patterns.
Recognition – for example, “Touching
Fighting”, where your Little Dragons
just try to touch their colleague body
Scientific research shows that a repeated You should create drills that teach your while the other one avoids it with Tai
exposure to a given stimulus, in Karatekas to perceive when their opponent Sabaki or defensive blocks
children and adolescents, will result in closes the distance. Or how to adapt to their
faster response times and increased colleague’s free displacements in order to • Hand-Eye Coordination – for
cognitive capacity. This happens due maintain, close or open the distance. example, “Glove or Ball Touching/
to the strengthening of existing synaptic Punching/Kicking”, where one student
pathways. Because if you can’t master the fighting places his Karate gloves or a ball in
distance ,you can’t win!! No matter if different positions (randomly) and
we are talking about WKF Kumite, Self- his colleague has to touch it. In this
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exercise, you can ask your young Karateka to touch the target
as quickly as possible or just defining the hand or foot that
touches depending on target position.
C HANGE-OF-DIRECTION SPEED
First of all, during the pre-adolescent years (before 10-

• The Ball has a huge positive effect on motivation… 11 years old in girls; before 11-12 years old in boys), boys
Just use it, ok? You are not offending the “Gods of Karate”… and girls demonstrate similar capacities when performing
Those who complain about new effective training methods Agility tasks.
are not truly “Karate Gods/Masters”, but just “Pre-Historic
Dinosaurs”. However, around the onset of the pubertal spurt, sex
differences begin to appear. The peak rate of development in
Change-of-Direction Speed occurs at approximately 13-14 years
• Decision-Making Skills – for example, “Hug the Nearest
old in boys.
Colleague”, where you have one Karate Kid with his eyes
closed. You tell him that he has to give a hug to the colleague
During pre-puberty, the training adaptations to Change-
that is closer to him. When he is with his eyes closed, his
of-Direction Speed exercises result from nervous system
partners position themselves in a random way. You give a development. Primarily, by improvements in intramuscular and
signal and after he opens the eyes he has to decide what intermuscular coordination... and also in general motor control
partner is closer to him, as quickly as possible. development.
When we look to circumpubertal and post-pubertal adaptations to

Be careful with early specialization in very specific Karate training, what can we see? Increases in androgen concentrations
movements and tec§hniques!! This guides your students like testosterone, growth hormone, and insulin-like growth factor.
towards two terrible things: INCREASED INJURY RISK and These factors will lead to increased force-production, along with
DROPOUT… other factors.
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You can increase Change-of-Direction Speed with strength training and

plyometrics. Ideally, a combination of both!
And don’t forget to add Fundamental Movement Skills…
N OW, LET’S GO TO THE 3 PHASES OF AGILITY TRAINING FOR YOUNG

KARATEKA!
Lloyd et al (2013) developed a model that includes 3 Components:
• Fundamental Movement Skills (where you can add Kihon, Unsoku Ho, etc.)
• Change of Direction Speed
• Reactive Agility Training (Perceptual & Decision Making – more opened drills)
ONE THING TO REMEMBER
“Children and Adolescents must be exposed to all 3 Components, but in different

proportions”
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P HASE 1
practical Methods to your classes. We just need
time, because we are just beggining!!!
PREPUBERTAL TRAINING FOCUS OF Fundamental Movement Skills and Basic Kihon

AGILITY FOR YOUNG KARATEKA development are vital during the early years to
ensure that the correct movement patterns
Girls: until 9 years old / Boys: until 10 years old are mastered in a safe and fun environment.
(these are just average ages) Only after that, you should test these movements in
more complex and specific-Karate situations.
In this phase, the primary training focus
should be Fundamental Movement Skills. As When we talk about “more complex” and “specific-
we said before, you should, of course, add Kihon, Karate situations” we are talking about Avanced
Unsoku Ho, etc. Kihon, Kata or Kumite.
But remember that your little Karatekas For example, scientific research shows that ligament
need Creativity, Enjoyment, Socialization loading at the knee joint increases during unplanned
and Variability!! It’s your obligation as a Karate cutting maneuvers (sudden, unpredictable and
Teacher to give them the most correct training quick changes of direction). This happens all the
methods, no matter how laborious it is… time during Fighting. This predisposes the knee to a
greater risk of injury.
Don’t worry, Karate Science Academy was
created to give you the best Tools and most This will be specially true to adolescent girls!!
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For this reason, it’s important to teach

your young students proper alignment
and body positioning and movement.
P HASE 2
CIRCUMPUBERTAL TRAINING
Fundamental Movement Skills also helps FOCUS OF AGILITY FOR YOUNG
your Karate Kids to increase their Strength. KARATEKA
Girls: 10-11 years old until 15-17 years old

BUT DON’T FORGET THE FUN / Boys: 11-12 years old until 16-17 years
DIMENSION IN YOUR DOJO! DON’T old (these are just average ages)
MAKE TECHNICAL PERFECTION
AN OBSESSION… In this phase, you should put a greater
emphasis on Change-of-Direction Speed
(40%). Here, we’re are talking about
Give your Kids Perception & Decision- physical qualities.
Making drills, to take advantage of neural
plasticity associated with pre-puberty. But Perceptual & Decision-Making
training also increases.
This is the most balanced period

between the 3 components of Agility
Training for Young Karateka!
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Organize and balance training drills of three types: become “lazy”. This can happen for several reasons – it’s
your work as a responsible and professional Sensei to
• CONTROLLED AND PRE-PLANNED EXERCISES be aware of those reasons. One of those reasons can be
that help your students and athletes to accelerate, a descending on their self-esteem and self-confidence.
decelerate, and reaccelerate. They should know the Why? Because they feel uncoordinated and that leads
direction and its magnitude. to frustration. Frustration takes to demotivation. In this
phase, you should explain them what’s happening to their
body and give them the correct training stimuli that help
• OPEN DRILLS THAT TEACH THEM TO ADAPT TO
them to overcome this difficulties as quickly as possible.
THEIR OPPONENTS ACTIONS AND REACTIONS.
Because our speed and power in fighting is very
P
conditioned by our timing (perception and decision-
making speed) HASE 3
• FUNDAMENTAL MOVEMENT SKILLS AND BASIC

POSTPUBERTAL TRAINING FOCUS OF AGILITY
KIHON. Important to reinforce proper body alignment
FOR YOUNG KARATEKA
and to compensate what it’s called “adolescent
awkwardness”. This is a phenomenon that affects the
Girls: after 15-17 years ols / Boys: after 16-17 years old
motor control of many teenagers. And it’s due to rapid
(these are just average ages)
changes in legs’ and arms’ length.
In this phase, Change-of-Direction Speed and
Note about “adolescent awkwardness”: we all have those Fundamental Movement Skills/Basic Kihon continue to
students that were always motivated to train and full of be part of Kumite training, but most of the time (60%)
energy. And when they get in adolescence, suddenly, they must be dedicated to Open Drills.
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The type of exercises that develop Perception

and Decision-Making Skills!!
Fundamental Movement Skills/Basic Kihon

can be incorporated as a part of Warm-up, for
example.
Change-of-Direction Speed training may be

integrated in Physical Conditioning.
BUT THE MAIN COMPONENT OF A

KUMITE/FIGHTING TRAINING SESSION
MUST BE WHAT LLOYD ET AL (2013) CALL
REACTIVE AGILITY TRAINING!
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STRONG MIND
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IZOF – INDIVIDUALIZED there are times when you feel a positive anxiety, that makes
you feel confident and your movement feels perfect – you are
ZONES OF OPTIMAL in a Flow-Feeling.
FUNCTIONING: YOUR This is what Hanin (1997, 1999) called IZOF – Individualized
Zones of Optimal Functioning.
MIND RULES
Each person and athlete has an ideal state of anxiety.
IZOF - THE IDEAL STATE OF MIND YOU SHOULD In this ideal anxiety, you can produce your best performance;
HAVE but out of that zone, your performance is lower.
How do you feel when you’re about to start a match on a This zones of optimal functioning vary from Karateka to
Karate Tournament or the next belt exam? Sometimes you Karateka. Some athletes have their ideal zone of activation on
feel too anxious and your movements feel like they are stuck; a low level of anxiety but others can have it on higher levels of
other times, you feel too much passive with lack of energy; but anxiety.
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Your job as a trainer is to help your students to find However, a consistent finding in scientific studies is that
that Individual Zone of Optimal Functioning before high-activation unpleasant emotions can be associated
and during the graduation exams or competitions. with optimal performance (one more reason for the term
“Individual Zone of Optimal Functioning).
You must help them to reach that ideal state of activation.
How? Through a variety of positive emotional states like Hanin (2003) said that if a person associated feeling angry
determination, anxiety, enjoyment, flow-feeling, among or any other emotional state (positive or negative) with
others.
positive efforts to pursue goals, then a connection is made
between anger and goal-achievement.
P LEASANT EMOTIONS ALWAYS HELP

PERFORMANCE AND UNPLEASANT
EMOTIONS HARM PERFORMANCE?
Imagine that one of your students argued with his/her
mother or brother right before a competition; that energy
helped him/her to win a match. In this case, that athlete
may associate that anger with success, in the future. And
NO!
this is valid to every kind of emotions.
According to Baumeister et al (2007), emotions provide

Evidence from IZOF scientific studies clearly challenges this learning rules for subsequent behavior.
belief…
So, a key aspect of the IZOF approach is that the Karate athlete/
You can have the notion that pleasant emotions such as student, with the help of his/her Karate Sensei, identify the
happiness and vigor always help performance and unpleasant emotional states associated with optimal performance.
emotions such as anxiety and anger harm performance.
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Harmison (2011) defendes that many athletes are not aware of their met expectation (with or without a medal), whereas Hanin argued
emotional states and their relation to optimal performance. So, that happiness before competition might be associated with
a key role of Karate Instructors is to develop their athletes’ complacency and underestimation of task difficulties, which could
self-awareness of that optimal states. be detrimental to task performance.
Terry (1995) argued that assessing pre-competition mood one
H OW CAN YOU DO IT IN AN EASY AND PRACTICAL

WAY?
day before competition could leave a Karate Trainer enough
time to implement interventions if needed.
In the IZOF process, you must ask your Karate athletes to identify You can do it, for example, in the beginning of the last training
how they felt at a number of different times during performance – session. At that time, you can use that training session to change or
how they felt before, during, and after a performance. reinforce the Optimal Functioning Zone.
For example, pre-competition emotions are anticipatory and Asking your athletes to think on which emotional states they
emotions such as anxiety and anger might have a function in experienced before their best and worst performances will be a
preparing the Karateka for action. Post-competition emotions are useful starting point.
more evaluative and closely related to the outcome of a competition.
Hanin (2010) points out that an emotion such as happiness might

be a more functional emotion to experience after competition rather
than before.
M ORE IMPORTANT KNOWLEDGE BEFORE WE
FINISH!
Another theory that links affective states to performance and is

After the competition, feeling happy and the associated signal linked to the main assumptions of the IZOF is the IPCT – Individual
from happiness that “all is well” might imply that performance Psychological Crisis Theory (Bar-Eli & Tenenbaum, 1989).
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The IPCT views the athlete/student as a dynamic, opened system that responds to environmental
stimuli at different levels.
The Karateka continuously processes information and makes decisions aimed at the maximal
adaptation of the system to the environmental conditions. It makes it through the reduction of
uncertainty.
In a practical way, continuous exposure to similar situations and conditions shifts the
operational mode of the system from intentional (conscious) to an automated mode.
This is true in tournaments, exams or simulations in the Dojo, during regular training.
According to Nitsch, automaticity reduces the vulnerability of your Karate students/athletes to

“choking” under pressure and/or uncertainty.
If you want your students to be in their optimal functioning zone on the graduation exam, you
must simulate that environment in your regular classes; if you want your athletes to improve their
performance in the next National Championship you must take them to several tournaments so
they can be more used to that specific environment.
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The acquisition of expertise in Karate in an anxiety-

provoking context requires one main thing: J UST READ THIS, PLEASE!
• Deliberate practice with exercises and And now you’re asking how can you help your students/
conditions of high arousal and uncertainty. athletes to reach that Individual Zone of Optimal
Your students/athletes have to develop cognitive Functioning.
mechanisms (in quality and quantity) that allow them
to use simple and relevant responses to the challenge Well, you already know two big and important
they face in Kumite, Kata, Kihon, etc. strategies:
In other words, when your Karate athletes/students are in 1. Increase your Karate athletes/students self-awareness
a stressful situation, they experience high pressure and so they can identify the emotions that lead them to
anxiety. This way, they cannot pay full attention to the their IZOF;
task. If you don’t prepare them in advance they will lack
self-regulatory mechanisms to reduce pressure. This 2. Create exercises and plan your Karate classes in a way
will take them to an obvious, expected, and significant that they simulate as much as possible the conditions
performance decline (say, 90% of chance). of a tournament or graduation test. In the specific
case of athletes, take them to regular tournaments,
The probability of a psychological crisis occur in a so they can prepare themselves for the main
competition or Karate test increases as the individual competitions. This is called Simulation Training.
shifts away from the optimal state toward the hypo- or
hyperactivation states.
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But, there are a great number of Psychological Training techniques that you
can use on a regular and consistent basis:
• Perception Training (so your students and athletes can develop better
responses to random and non-planned situations, as in Kumite)
• Cue Words
• Competitive Routines
• Visual Control
• Focusing
• Energy Control Measures
• Attention Orientation Techniques
• Refraining
• Relativization Technique
• Cognitive Techniques
• Stress Control Techniques
• Imagery
• and many, many others…
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HOW IMAGERY CAN Are you already seeing how can you use Imagery in other fields of
your life?
IMPROVE YOUR KARATE Imagery has been described as a cognitive experience that
AND YOUR LIFE? mimics a real experience!!
It can be used to develop a number of cognitive and motivational

THE POWER OF MENTAL IMAGERY functions in sport, exercise, dance, rehabilitation, and in your
personal life…
“The game will throw up many different scenarios but I am as
prepared in my own head for them as I can be. If you have realistically
imagined situations, you feel better prepared and less fearful of the
WHEN USED EFFECTIVELY, IMAGERY CAN LEAD TO
unexpected” – Jonny Wilkinson
IMPROVED LEARNING AND PERFORMANCE!
Imagery is one of the most important techniques within a Karate
student’s and athlete’s mental toolbox.
How?
It can be used to things like:
By enhancing skills and strategies…
1. Understand how a Karate skill should be performed.
… or by achieving an optimal mental state such as developing self-
2. Rehearse possible outcomes of different competitive or
confidence and regulating anxiety and other emotions.
grading situations.
3. Experience what it will feel when you achieve your dream goals.
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LIKE EVERYTHING ELSE IN KARATE TRAINING, THE BENEFITS FROM IMAGERY

DEPEND ON HOW WELL YOU CAN IMAGE.
Everyone has the ability to generate and control images but this capacity varies from individual to
individual.
Want to “hear” the good news?!?
IMAGERY CAN BE IMPROVED WITH PRACTICE AND EXPERIENCE!
Karatekas who find it easier to generate clear and vivid images will gain more from using this mental
technique. And that can be accomplished with Imagery practice.
Scientific Research shows that better imagery ability is associated with superior performance
and well-being.
Your students or athletes will be able to develop greater confidence and self-efficacy, lower levels of
anxiety, and a tendency to view stressful situations as a challenge more than a threat. That’s Great,
isn’t it?!?
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What happens when Karate athletes

and students feel that Imagery is a hard
task?
E MOTIONS AND IMAGERY
This refers to changing how you
think about a particular situation
to decrease its emotional impact.
A more emotive image makes You should be able to make that
You can identify two things: imaging easier. You should train until transformation before feeling the
you can reach a state where you can emotion you want to change.
1. They are unable to generate and even feel the emotions that help you to
make the Kata as you desire! Just with For example, if your Karate athletes feel
maintain the desired image
your mind... embarrassed about making mistakes
2. They are unable to eliminate or
when in training, competition or grading,
control undesirable images.
Additionally, if your Karate students have they may change the embarrassment to
the ability to regulate their emotions, a motivational thought by accepting it as
As a Karate Sensei you can support a learning experience.
their performance will be better.
your students and athletes with
some techniques: Emotion regulation involves changing Emotion regulation is related to Imagery
negative emotions to positive emotions, ability due to the associations that both
1. Your students can write guided for example. And Imagery is a powerful imagery and emotion regulation have
imagery scripts tool to help your students to achieve that. with emotions and memory.
2. You can give specific instructions The two fundamental strategies
on how to image effectively to regulate emotions are Emotion What happens when your Karate athletes
3. You can put your students seeing Reappraisal and Emotion Suppression. can use reappraisal effectively?
live or video-based performances
of the Karatekas that make the Kata Let’s focus only on the first one: Emotion Science shows us that effective
Reappraisal! reappraisal is positively associated with
or Kumite technique with the quality
skill, strategy, goal, affect, and mastery.
you desire
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I MAGERY HAS POSITIVE EFFECTS IN PHYSICAL

PERFORMANCE
Yeah, that’s it! Your brain learns even without a physical
movement…
When learning a new motor skill, various changes occur in the Does this means that you can learn Karate without any real
brain. practice? Of course not... But it clearly shows that Imaging
the execution of Unsu helps its retention and its physical
There is a strengthening of neural connections, the addition or performance.
removal of connections, and new cell formation.
We’ll give you a more “extreme” example...
This reorganization is often termed plasticity and includes
both short- and long-term changes. In the rehabilitation of heart stroke patients, Imagery is used
to help them relearn basic movements. Movements that they
All these changes in neural plasticity are due to activation of can’t actually make…
the relevant neural areas related to the execution of a given
Karate movement. That rehabilitation process has two complimentary parts:
Imagery also contributes to this brain reorganization… 1. Physical practice with repetitive and specific exercises for
the affected limb
Nyberg et al. (2006) found that Imagery of a new finger 2. Imagery used as a supplement to that physical practice
movement produces neuroplastic changes even when you
don’t make the movement itself. What are the observed results?
The size of the brain regions representing that particular limb

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(arm or leg) increases… of using imagery immediately prior to movement execution

for different skills in sport, dance, etc.
Functional changes occur…
And attention, because imagery can also debilitate
Neuroplasticity is facilitated, which helps a posterior performance!
activation of the affected brain areas…
In a study of Nordin and Cumming (2005), when participants
Now, imagine the effect of Imagery in a healthy Karateka that imaged an incorrect dart throw, they experienced a
only wants to perform a better Kata or an offensive Kumite subsequent reduction in performance.
technique.
6
Imagery will activate and strengthen the mental “INGREDIENTS” TO IMPROVE YOUR
representations responsible for physical performance
IMAGERY SKILLS
of Unsu or Ippon-Kumite, for example. The neurons
responsible for the movements in Unsu will be more
prepared to correctly activate during the real execution. 1. Physical Nature of Imagery, including body
position, clothing, and sports equipment specific to
Another physical effect of Imagery happens when you the situation
mentally observe an action right before doing.
• Karate Application: Occupy position to start the Kata
Mental Observation of a fast and correct Gyaku-Zuki while wearing your best Karategi (and imagine the
produces a quicker and more accurate Gyaku-Zuki! execution of that Kata)
Several studies have consistently demonstrated the benefits

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2. Physical Environment where

Imagery is performed
5. Imagery content evolves with
learning and refining of the
movement or behavior
C ONCLUSION
• Karate Application: When possible, Most of this article has been dedicated
perform Imagery in the Dojo or • Karate Application: When you to the effects of imagery on motor skill
performance.
facility where the tournament or receive technical correction to
grading will occur your movement integrate it in your But many other benefits can be achieved
Imagery training from Imagery…
3. Characteristics of the task … you can increase motivation,

6. Emotional and affective response attention, arousal and emotional
• Karate Application: Preview to situation control, confidence and self-efficacy,
problem-solving, memorization,
defensive movements typically made
planning and creative thought,
in response to a Gyaku-Zuki attack • Karate Application: Feel positive, reviewing and evaluation, strength,
from your opponent confident and in control of the flexibility, and healing!!
situation
That’s why we told in the headline that
4. Temporal nature of Imagery Imagery can improve your Life, not only
your Karate.
• Karate Application: Perform
All you need to do is to incorporate this
Imagery in real-time. Feel your Kata psychological tool in your daily life and in
performance in real-time. all dimensions of your life!
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“WHAT YOU SEE IS WHAT YOU GET”
For example, skill-based images lead to skill learning, goal-

based images increase motivation, and confidence-based
images enhance beliefs about one’s abilities
You should match Imagery content with what you want to

achieve.
If you, before attempting a particular skill, imagine yourself

performing it perfectly you can reach several goals depending
on what you want.
You can do it to develop the technical skill. But it also can

serve motivational goals.
You can do it to release tension or to build confidence.

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EXTRA KNOWLEDGE
217
6 THINGS YOU 3.
warming-up properly?
How much time should a Warm-Up
1 - WARM-UP INTENSITY
SHOULD KNOW 4.
last?
How much time can my students stop
Basically, a Warm-Up should have enough
intensity to increase muscle temperature
ABOUT KARATE after the Warm-Up without harming but without decreasing the availability of
their performance? high-energy phosphates.
WARM-UP! 5. What types of exercises should I
include in Warm-Up structure? Note: High-energy phosphates are
6. How do I manage the several Warm- essential to provide energy to cellular
THERE IS NO DOUBT THAT WARM- processes, especially in high-intensity
Ups during a Karate tournament?
UP IS ESSENTIAL FOR EVERY training. We are talking about Speed
training, Power training, Strength training,
KARATE SESSIONS AND EVERY The answers we are about to give you are all crucial for Karate.
SPORTS PRACTICE! based on scientific evidence and not our
opinion or self-experience (as always…) If your Warm-Up structure is too intense,
But I bet you have difficulty to know exactly your students will have decreased levels of
what is the better structure… At the end of this article, we are going to high-energy phosphates and they won’t be
see how you should manage Warm-Up and able to perform maximal speed or power
Do you recognize the following self-made Rewarm-Up during Karate tournaments. exercises and techniques!
questions?
So, how do you determine Intensity?
1. Should I include Stretching in the
beginning of the session? The best intensity to conciliate a Sufficient
2. Is Static Stretching important to
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Raise in Muscle Temperature + a Minimum Later, in this Ebook, you’ll find a sub- Of course, you need to teach them this
of High-Energy Phosphate Reduction + chapter where we talk about a simple, method. 2 or 3 Karate sessions and they will
Improvements in Short-Term Performance simple, simple and scientific-proven tool be easily familiarized with this assessment
is: that allows you to know if your Karate tool of training Intensity.
training session has the intensity you want.
40-60% VO2MAX In the table above, we also talk about
How Do You Know If Your Karate Sessions Maximal Heart Rate % because if you
Have The Proper Intensity? are a WKF, a Kyokushinkai or any kind of
You are now thinking: “Ok, here we are with competitive Karate Coach you will have
Science bullshit!! How the hell am I going We are talking about Modified CR-10 more detailed information about your
to know if my students are warming-up RPE Scale that is highly correlated with athletes. In this case, you can control the
between 40 and 60% of their VO2Max?I objective measures like: Warm-Up intensity by assessing their
teach Karate in a Dojo, not in a Lab!!!” Heart Rate.
• TRIMP (training impulse assessment
Don’t you ever forget the Mission of Karate tools like Bannister, Morton, Edwards, As you can see, you may need a more
Science Academy... Luciatrimp, Stagnotrimp, Lactrimp) intense Warm-Up for your well-conditioned
• VO2max Karate athletes to sufficiently increase
• Ventilation muscle temperature, without significantly
KARATE SCIENCE ACADEMY • Respiratory Rate decrease high-energy phosphates. This
WAS CREATED TO ORGANIZE • Lactate Concentration is possible because of the above average
SCIENTIFIC KNOWLEDGE AND • Heart Rate (HRmax, HRrest) physical conditioning of these Karatekas.
MAKE IT UNIVERSAL, EASY AND
USEFUL FOR EVERY SINGLE To determine the intensity of your Warm- And what about younger children?
KARATE INSTRUCTOR OR Up you just need to ask your students if
STUDENT! they are training at levels 3 and 4 in the CR- If we are talking about children, it’s more
10 RPE Scale.
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difficult to have a reliable perception of this Scale and the are sufficient to achieve maximal power. With regular
Warm-Up should be, above all, motivating. Karate students, you should maintain the 15 minutes
Warm-Up structure.
2 - WARM-UP DURATION
3 - RECOVERY DURATION
Here, we have the same main concern… It’s important
that the Warm-Up is of sufficient duration to maximize the The interval that separates Warm-Up from the
increase in muscle temperature while causing minimal fundamental phase of the Karate training session also
fatigue. affects performance.
Muscle Temperature rises rapidly in the first 3-5 minutes For example, if you are going to ask your students to make
and reaches a relative plateau after 10-20 minutes of Plyometric, Speed or Ballistic training after the Warm-Up
exercise. you should give them a recovery period of 5 minutes if you
structure a 15-minute warm-up.
In the table below, you can clearly see the relationship
between Intensity and Duration of the Warm-Up. Why? Because this allows your students’ body to near
complete the resynthesis of phosphocreatine reserves.
There is also a difference between morning training and These reserves are crucial to maximize high-intensity
evening training. But not for everyone! training!
In the case of well-conditioned Karate students, during the In the other side, after a 15-20 minute period of recovery
evening, 5 minutes of Warm-Up with a moderate intensity (between Warm-up and the next part of the training), the
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muscle temperature is likely to significantly drop.
You also must have in mind, for example, environmental conditions like Dojo temperature.
You can and should use that recovery time after the Warm-Up to make very light exercises. For example,
simple static Kihon for technical improvement or Kumite soft displacements and sequences.
Always try to optimize your Karate classes’ time. Don’t allow that your session plans waste time. Efficient
Karate training is important to improve your students’ and athletes’ quality. You must have recovery
periods during your Karate training session but you don’t need to have dead times. It’s just a matter of
knowing scientific methodology and body’s physiology…
4 - WARM-UP SPECIFICITY
Your Warm-Up should incorporate specific exercises related, specifically with the type of training that you
are going to make after the Warm-Up.
For example, if you are going to practice Kata or Kihon, you should include some basic Kihon related
to what you are going to train. If you are going to use Plyometric training, you should incorporate some
simple jumps in the Warm-Up.
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5 - WHAT SHOULD A WARM-UP STRUCTURE

INCLUDE?
In your Karate Warm-Up you should include Fundamental

Movement Skills, Dynamic Stretching, Post-Activation
Potentiation exercises, and Karate-Specific drills.
Don’t use Static Stretching because it can decrease muscle

power during the training session or competition. It’s true that
that decrease occurs mostly with >30 seconds exercises…. But
Dynamic Stretching has the additional advantage of activating
the muscles for movement.
6 - WARM-UP AND REWARM-UP DURING

COMPETITIONS
Between Kata or Kumite rounds, your athletes can have long

periods of stopping that may harm their performance.
Dynamic Active Flexibility by Karate Science Academy
Escola Silvina Candeias
Beatriz Genízio What should you do in this case?
Link: https://www.youtube.com/watch?v=SZiIddyjyCo
Warm-Up can be made up to 15 minutes before a round. With
this scenario you must have a 5-minute recovery period between
warm-up and the Kata or Kumite bout.
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This 15-minute strategy can be great for some of your athletes that need more time to adapt to the competition
environment and to get into a more approppriate mental state.
15 minute Warm-Up is also a good strategy if your athletes compete in the morning.
But if it’s hard to control the exact time that your athletes start to compete you can also use a 5-minute
structure immediately before your competitor enters the Tatami.
In this case, you can include only Dynamic Stretching, Post-Activation Potentiation, and Kata or Kumite
specific drills.
Or you can use both strategies, if the 15 minutes Warm-Up is moderate. Remember that you don’t want
your athletes to feel fatigued. Therefore, you can make a 15-20 minutes of what is called an “Adaptation to
Competition Environment Warm-Up” and then the 5-minutes strategy right before the Kata or Kumite bout.
And what about Rewarm-Up, between rounds?
Between rounds the best way of rewarming-up is using a 5-minute structure immediately before entering the
Tatami.
In order to reactivate your athlete’s phisiology and cognitive functions you dedicate those 5 minutes to Kata
or Kumite specific movements and Post-Activation Potentiation.
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Over the past several months, we received several messages A scientifically proven protocol that prepares your body to a
with questions of Karate Instructors and Students, from all over typical session (range-of-motion/flexibility, power, explosive
the World! strength, speed):
To complement this sub-chapter, we decided to include the direct • 5 minutes of Cardiovascular activity
answer we gave to the following question: a. o With exercises like jogging, skipping, backward run,
lunges, open hip, close hip, side shuffle, carioca, butt
kickers, high knees, acceleration to sprints, etc.
"HI THERE. I READ YOUR WARM-UP ARTICLE. WHAT IS
THE BEST WAY TO WARM-UP FOR A TYPICAL KARATE • Static Stretching for the major muscles (lower- and upper-
SESSION? JOINT MOBILITY EXERCISES FOLLOWED BY body)
DYNAMIC STRETCHING?" a. No more than 20-30 seconds to a point where you could
feel tension but not pain.
Note: Karate Science Academy's answers are not based on • Dynamic Stretching for the major muscles (lower- and upper-
personal opinions or experiences. We search the answers in the body)
BEST Scientific Sources - original researches, meta-analysis and a. 8 to 12 repetitions to a point where you could “feel tension
systematic reviews.
but not pain.”
"Hello XXX,
Scientific Considerations:
Finally, here it goes the answer to your question… We hope it
• Static Stretching is useful for increasing range-of-motion,
can help you!
if you are going to perform high-kicks or wide stances, like
Shiko-Dachi or Zenkutsu-Dachi
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• If you perform Static Stretching for 30-60 seconds or more, • Joint Mobility is already included in the Cardiovascular
and you try to perform a technique with maximal power and exercises and Dynamic Stretching. There is no need of doing
explosiveness, your muscles won’t be able to contract at their isolated Joint Mobility before warm-up, unless you are a really
full potential untrained person or have some kind of limitation caused by
an injury. If that’s not the case, it’s just a waste of time!
• But if you perform short-duration Static Stretches for 20-30
seconds and, after that, you perform Dynamic Stretches, your • If you perform Warm-ups with 15 minutes in duration, you
muscles won’t be negatively affected should have a 5-minute period before you train muscle power,
explosive strength or speed (like in Plyometric Training)
• The time you spend between Static Stretches and explosive
actions also influences the effects. If you have 10 minutes • A fundamental principle of a well-designed warm-up protocol
between Static Stretching and explosive actions (where you is that warm-up exercises should be similar in design and
are performing Dynamic Stretches or technical training) there function to the activities that the you will perform during the
isn't any problem Karate session.
• Static Stretching is an option according to the type of Karate • Cardiovascular activity will increase your body temperature
training you are going to make in a given day. You can include so you can feel more confortable with Dynamic (or Static)
it or not. Stretching.. but more important than that, it will mentally
activate you after an exhausting day of work!
• Dynamic Stretching should be obligatory! Not only improves
your range-of-motion to perform Karate techniques that
demand more flexibility, but also activates your muscles.
It may improve explosive strength and even movement
accuracy.
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A well-designed warm-up can set the tone for the class and establish a desired
tempo for the upcoming exercises.
If a Warm-Up is slow and monotonous, then performance during the main

physical activities may be weaker than expected.
However, if the Warm-Up is brisk, exciting, and diverse, scientific and empirical
observations show that performance during Karate lessons will likely meet or
exceed expectations.
In the Cardiovascular part of the Warm-Up, you can add exercises that
challenge your coordination and activate your neuromuscular system. You’ll
see that you feel much more mentally predisposed for training and your focus
levels increase.
The guidelines included in this e-mail are general guidelines that fit in the
majority of the cases. But we could go deeper and deeper depending on the
level or age of the Karatekas, the main goals of each session, the season’s
period, the injury background, etc.
Thank you very much,
Pedro Candeias
(Co-Founder and Scientific Search Coordinator of Karate Science Academy)"
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HOW DO YOU KNOW IF There is a reliable and valid method to do that easily and quickly!
And that is SESSION-RPE…
YOUR KARATE SESSIONS
HAVE THE PROPER
INTENSITY?
K NOW MORE ABOUT SESSION-RPE
Scientific evidence shows that Session-RPE is highly correlated

SESSION-RPE (RATING PERCEIVED EXERTION)… with the below list of other more complex methods:
THAT’S ALL YOU NEED TO USE DAILY IN YOUR DOJO
• TRIMP (training impulse assessment tools like Bannister,
It’s fundamental to monitor both training and competition loads Morton, Edwards, Luciatrimp, Stagnotrimp, Lactrimp)
SO YOU CAN ADAPT YOUR TRAINING SESSIONS TO YOUR • VO2max
KARATE STUDENTS. Or to make on-time decisions during a • Ventilation
tournament. • Respiratory Rate
• Lactate Concentration
TRAINING LOAD MONITORING IS OF TREMENDOUS • Heart Rate (HRmax, HRrest)
IMPORTANCE! It makes Karate Instructors aware about whether
the athlete is adapting adequately to a certain level of training. And All the tools listed above involve more time and resources. Especifically
gives you the opportunity to adjust training stimulus so you can in Karate, researchers like Padulo et al. (2014), Milanez et al. (2012),
optimize both students and athletes’ physical and physiological and Imamura et al. (2003, 1997) have found significant and high
adaptations to exercise. correlations between Session-RPE and this list of methods.
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Karate Training and Competitions stress both the aerobic physiological and psychological factors. Because
and anaerobic energy systems. And Science shows us that when a Karate student perceives the amount of effort,
Session-RPE is a reliable and a valid measurement tool for that is influenced not only by physical factors but also
quantifying the intensity of the whole training session for psychological factors!
both continuous and intermittent exercises.
And RPE is effective not only with adults but also
High-level intermittent exercises, speed, and plyometrics younger students! Great, isn’t it?
- fundamental for Karate - are some examples of training
methods that can be adapted using Session-RPE. It doesn’t matter if you want to measure Karate specific
physical training or technical/tactical drills. It’s always
Session-RPE is based on the Rating of Perceived Exertion effective!
(RPE), used in every sport and by a lot of coaches (good
coaches!) to quantify training load and monitor athletes’
adaptation to the training process.
The most commonly used tools to measure the RPE

N OW, THE PRACTICAL APPLICATIONS
are Borg Scale (6-20) Category and Modified Borg Foster et al. (2001, 1998) developed a method intended to
Category-Ratio-10 Scale (CR-10). make quick and easy measures during training sessions
and competition. And to assess what was the specific
RPE has also a great advantage: allows to integrate both training load.
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You do it with a simple equation: You can register a weekly, monthly, annual The scales 5 or 8, written above, are the
progression of your training plans. One of intensity levels that you, as a Karate Coach,
TRAINING LOAD = SESSION RPE X the most important things in your training define previously when planning the week.
DURATION (MINUTES) plans is to alternate more intense Karate But, after each training session, you must
sessions or periods with other ones less ask (and register) your students and
OR intense. So you can plan something like athletes their own perception.
this:
TRAINING LOAD = SESSION RPE This way, you can see if your planning is
X NUMBER OF REPETITIONS • Monday (Speed and High-Intensity adapted to your group. Because you might
(IN STRENGTH/RESISTANCE Training) think you are giving them a very intense
TRAINING) • 8 (session-RPE) x 60 minutes = 480 training session but you aren’t. And you can
AU also perceive the differences of physical
The score is called Arbitrary Units (AU) and and mental levels of each of your students.
it’s your reference to adapt, increase or • Wednesday (Active Recovery and
decrease the Training Load of your Karate Technical Improvement) For example, on Monday’s session you
students and athletes. • 5 (session-RPE) x 45 minutes) = 225 can have students that felt the training
AU less intense than you thought, while others
For example, using the Modified Borg were almost “dying”!!
Category-Ratio-10 Scale (CR-10) you can • Friday (Speed and High-Intensity
make this calculation: 8 (session-rpe) x Training)
60 minutes (training session) = 480 AU • 8 (session-RPE) x 60 minutes = 480
(training load) AU
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We’re going to give you a practical As you can see, monitoring your they reached. This way, you can
and scientific research example: students training perception is ask them to adjust (higher or
essential to adjust your plans as lower) their effort in the next sets.
Imamura et al. (1997) assessed much as you can.
the perceptive responses of highly
G
skilled and novices male Karate This is crucial so you can have IVE YOUR STUDENTS A
students after performing 1.000 your students improving their
PERIOD TO ADJUST AND
punches and 1.000 kicks. They used performance in Karate but
respecting their health and LEARN HOW TO USE THE RPE-
Borg Scale (6-20) Category.
keeping their motivation!! SCALE
Immediately after 1.000 punches
highly skilled Karatekas had a You should also use the RPE during First, you need to teach your Karate
perception of 12.2±1.2 and novices the training in two ways: students how to use the scale. Be
of 12.8±1.2. With regard to 1.000 aware that it may take a few sessions
kicks execution, RPE scores were 1. When you want your students until they are totally familiarized with
14.2±1.2 and 16.3±1.5 for skilled to reach a certain level of it.
and novices athletes, respectively. intensity, you ask them to take
We recommend you to use a Visual
their training to level 8 (CR-10),
On the other side, Karate coaches Analog Scale like this one… It’s
for example. This way, each of
thought that the scores would funny for your kids and adults and
your students can adapt their gives three types of cues to better
be 14.8±1.8 and 16.7±1.7 after
effort to his/her own capacity. understand the scale.
1.000 punches and 1.000 kicks,
respectively.
2. At the end of the first drill, you
can ask them what was the level
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TRAINING SMARTER Have you ever thought about this?!?
AND HARDER IN We truly believe that few Karate Senseis think about this
balance when they plan their Karate sessions (those who
KARATE – THE 10% RULE even care about planning the training sessions).
This sub-chapter is more a partial summary of three great If you don’t apply enough training volume for each
articles published in the British Journal of Sports Medicine dimension you want your students and athletes to improve,
in 2016. they will be unprepared athletes…
… But if you make mistakes in training prescription, you will
T RAINING TOO MUCH OR NOT TRAINING actively contribute to a high level of injury risk!
ENOUGH IN KARATE
Every Karate trainer should aim for training workloads that BOTH OVER-TRAINING AND UNDER-TRAINING
are enough to improve performance but not so high that WILL INCREASE INJURY RISK!!
increase injury risk, right?
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R APID PIKES IN TRAINING

WORKLOAD ARE THE PROBLEM
WEEKLY INCREASES IN WORKLOADS
OF MORE THAN 10% ARE HIGHLY
ASSOCIATED WITH INCREASED INJURY
RISK!!!
Several scientific studies demonstrated greater
injury rates with higher training loads. In contrary, smaller (less than 10%) weekly
increases in training loads result in a much
But there are also several studies which proved lower risk of injury…
that well-developed physical qualities result in
protection from injuries. Piggott et al (2009) and Rogalski et al (2013)
clearly demonstrate that when training load was
How can we manage this ambiguity?!? increased more than 10-15% above the previous
week’s load, injury risk escalated to between 21%
and 49%!!!
HERE IS WHERE THE 10% RULE
BECOMES HIGHLY RELEVANT AND And when training load is more constant –
DECISIVE!! 5% to 10% than the previous week -, players
have less than 10% risk of injury!!!
T
DOES THIS SOUND IMPORTANT FOR
HE 10% RULE YOU?!?
The 10% Rule is very simple to understand… If don’t, we are really sad about students that go
to your Dojo, every single week, because they
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believe you are giving them the best high training stimulus, followed by a make it like this:
for their lives… You can stop reading week where you decide to drastically
this sub-chapter!! reduce it and a third week where you • Reduce the training load by 10% in
decide to introduce a pike again!! two weeks - 10% x 2 weeks = 20%
• Reduce the training load by 5% in
I T’S THE JOURNEY WHAT You need to be highly professional four weeks – 5% x 4 weeks = 20%
MATTERS planning your Karate sessions
because is the health of your groups You should use the same principle
The problem is not high training that is in question… if you want to increase the training
loads... stimulus that leads your students
Your Karatekas need to reach high to higher levels of performance and
The problem is how you reach these levels of fitness but in a very health.
high training loads!! progressive way!
How do you measure External and
Physically hard but appropriate Remember THE 10% RULE… Internal Training Loads in a VERY
and progressive training protects EASY way?
your Karate students and athletes 10% Above or 10% Below between
against injuries. each week. We will be really glad to send you a FREE
PDF with that information!! Just send us
Don’t make weekly deep changes in If you want to reduce the training load anemailtoinfo@karatescienceacademy.
training workloads. by 20% so your athletes can recover com asking for your “FREE COPY OF
Don’t give your students one week with for an important event you should TRAINING LOAD MONITORING”...
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“I NTUITION” WILL TRICK YOU
Sooner or later, Personal Intuition will trick you and harm your
Karate students…
No matter if it’s your Personal Intuition or another person’s

Intuition!
The World is full of examples of highly skilled individuals using
“Intuition” and “Lucky-Guessing” to identify potential problems
within their area of expertise…
PLEASE, SUPPORT YOUR EXPERIENCE AND “INTUITION”

WITH SCIENCE!
Science gives us highly accurate and proven methods to take your

Knowledge to an entirely new level!!
What’s the thing you most desire for? To defend your own beliefs
or to see the World as clearly as you can?
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THE GREATEST PROBLEM OF

HIGH-INTENSITY INTERVAL
TRAINING IN KARATE
AND WHY TABATA TRAINING IS NOT FOR EVERY KARATE
STUDENT...
Now, we are going to write about a very trendy training method: High-Intensity
Interval Training (HIIT)!
Is it really effective?!?
And if it’s effective in improving performance and health, what’s the greatest
problem you face when you use it in your Karate classes?!?
If you are not familiarized with High-Intensity Interval Training read our brief
explanation at the end of this article…
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S CIENTIFIC-EVIDENCE ABOUT HIGH-INTENSITY INTERVAL

TRAINING
There is no doubt that High-Intensity Interval Training promotes a rapid

improvement in aerobic/cardiorespiratory fitness, increase fat oxidation
or improves glucose control and peripheral insulin sensitivity.
When we compare High-Intensity Interval Training with continuous moderate

exercise methods, HIIT has the same or even greater results…
… eventually with less time per session.
This is true for adults and adolescents.
T HE BEST PROTOCOL TO IMPROVE CARDIORESPIRATORY

FITNESS
Ramos et al (2015), in the article “The Impact of High-Intensity Interval Training

Versus Moderate-Intensity Continuous Training on Vascular Function: a
Systematic Review and Meta-Analysis” , found that the protocol with the best
results in vascular function was:
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IS THIS A PROPER METHOD As always, the answer is: It Note: This information is in the
FOR THE MAJORITY OF YOUR Depends!!! article “The Effects of High-
KARATE STUDENTS??? Intensity Interval Training vs
It depends if we are comparing Steady State Training on Aerobic
NOT REALLY… short-term or long-term HIIT… It and Anaerobic Capacity” (Foster
depends if we are talking about et al, 2015).
Keep reading, please!!! novice students, regular Karate
students or athletes… Are most of your Karate students,
fit?!?
T HE GREATEST PROBLEM
OF HIGH-INTENSITY
INTERVAL TRAINING IS
IN THE LONG-TERM, HIGH-
INTENSITY INTERVAL
Read the American College
of Sports Medicine (ACSM)
TRAINING MAY LEAD TO recommendations for Physical
MOTIVATION!!!! MORE DROPOUTS Activity and think better…
Right now, you might be thinking Foster et al (2015) clearly show How many Karate students do you
that common sense shows us that that in sedentary and/or low- have that meet the criteria of good-
High-Intensity Interval Training fitness participants, as exercise fitness levels:
is much more enjoyable than intensity increases, pleasure
monotonous and continuous reduces and will negatively
exercise… influence motivation and increase
dropout.
Are you right or wrong?
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And even if they fill in all these guidelines, comparing with moderate continuous Keep reading because later, in this
how is the rest of their days? Probably exercise because is less monotonous… article, we’ll talk a little bit about Tabata.
they pass much more time seated than
in any dynamic position… But the studies that compared several
types of HIIT and moderate continuous THE HEALTH BENEFITS OF
exercise show a completelly different KARATE ONLY OCCUR IF
ASK DIRECTLY TO YOUR KARATE world! EXERCISE IS CONTINUED FOR
STUDENTS ABOUT THEIR SEVERAL YEARS.
PHYSICAL ACTIVITY HABITS Foster et al (2015) used the Exercise
AND YOU’LL SEE THAT MOST OF Enjoyment Scale (1-7 points) and found
THEM SHOULD BE SEEN AS LOW- that, as the program moves forward, the Perhaps, in our quest to find the ‘perfect
FITNESS PEOPLE. most intense methods are less and less Karate performance’ we have missed
pleasant and have negative effects on the more important issue of how
motivation. to make Karate sessions enjoyable
The scientific studies that found HIIT enough to be continued long term.
is more motivating than moderate This study was composed of low-fitness
continuous exercise were based on individuals.
short-term training programs. For about
2 weeks… 3 to 5 sessions. In resume, HIIT can be more motivating
when used over short periods of time but
H IIT IS A GOOD METHOD FOR
KARATE ATHLETES AND
FREE ATHLETES
In this case, the individuals prefer will lead your Karate students to a lack of
High-Intensity Interval Training when motivation in the long term… If you train competitive athletes or if you
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have non-competitive Karate students that train like athletes (+4 But your athletes or free-athletes need a more specific and high-
times per week), HIIT is a good method to develop Endurance and intensity stimulus.
Cardiorespiratory Fitness…
Why?
Because they are really motivated with training and, generally,

A TTENTION: TABATA IS NOT FOR EVERYONE!!!
they enjoy High-Intensity sessions… Several years ago, Tabata method became trendy in physical
conditioning…
They are well-conditioned and demonstrate high-fitness levels…
But do you know what Foster et al (2015) found in the above-
HIIT is a more specific endurance method and it’s better suited mentioned study?
with Kata and Kumite performances…
The more advanced your Karate students/athletes are, the less THAT TABATA WAS THE LESS ENJOYABLE PROTOCOL
effective general training is. FOR LOW-FITNESS INDIVIDUALS!!!
Your low-fitness level students (remember, they are the majority)

will develop their cardiorespiratory capacity with moderate- And do you know what happens when your students don’t enjoy
intensity training methods – both continuous and intermittent your training sessions…
exercise.
Yes, they quit!!!
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You can always choose to call them Enjoyment Scale was obtained before, WHAT IS A TABATA?
weak but in most cases, it’s your fault… during or after training, the very high-
Because you didn’t plan appropriate intensity Tabata protocol was rated as Tabata is a High-Intensity Interval
training classes. the least enjoyable. Training protocol tested by a team of
Japanese researchers led by Izumi
Several studies (Bartlett et al. 2011, Tabata.
Jung et al. 2014, Kilpartirck et al., 2012) DESPITE THE CONTEMPORARY
suggest that moderate intensity interval POPULARITY OF TABATA In their 1996 study, the protocol
training may be more pleasant than TYPE TRAINING WITHIN THE
consisted of an exhaustive intermittent
moderate intensity continuous exercise. FITNESS INDUSTRY, IT MUST
training (see the chart below):
BE REMEMBERED THAT THE
However, Tabata type protocols (very DEVELOPMENT OF THIS TYPE
high-intensity intervals with very short OF TRAINING WAS BASED ON
recovery periods) are so physically
challenging that they have a negative
effect on motivation, in the long term.
EXTRAPOLATING TRAINING
PRACTICES OF HIGHLY
MOTIVATED STRENGTH-POWER
W HAT IS HIGH-INTENSITY
INTERVAL TRAINING?
ATHLETES TO THE GENERAL Submaximal exercise training is

Regardless of how effective an exercise EXERCISING PUBLIC. characterized by prolonged, continuous
training program might be, adherence activity. Moderate-intensity continuous
over any meaningful period of time training describes prolonged exercise at
is unlikely in programs that are not And this is one of the biggest mistakes 60–80% HRmax (6-8 RPE-Scale).
enjoyable. we have, nowadays, in Human Movement
training!!! High-Intensity Interval Training can
Regardless of whether the Exercise
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be broadly defined as repeated bouts

of short to moderate duration exercise
(i.e. 10 seconds to 5 minutes) completed
be used during a specific endurance-
type exercise to a greater extent than is
actually required during the main activity
P RACTICAL APPLICATIONS
at an intensity that is greater than the (Kata, Kumite, Kihon, competition, Regular Karate students:
anaerobic threshold. grading exam, etc).
• Combine, in the same week or even
Note: What is Anaerobic Threshold? Adequate High-Intensity Interval in the same session, High-Intensity
Training may improve both anaerobic Interval Training and Moderate-
The Anaerobic Threshold varies from and aerobic energy supplying systems Intensity Continuous Training.
person to person. Untrained individuals,
significantly, probably through imposing
for example, have a low Anaerobic
Threshold (approximately 55 % of intensive stimuli on both systems. • Continuous Training doesn’t have to
VO2 max or 5-7 RPE-Scale), and elite be boring runs or rope-jumps for 30
endurance athletes, a high AT (approx. The main appeal of HIIT is that this type minutes or making thousands of Oi-
80 - 90% of VO2 max or 8-10 RPE-Scale). of training can be completed in a short Zuki in a moderate intensity
period of time (compared to traditional
Exercise bouts are separated by brief aerobic training), it requires no or minimal • Variability is Key-Factor for
periods of low-intensity work or inactivity equipment, and physical adaptations motivation, performance, and
that allow a partial but often not a full are comparable to those resulting from health… You can guarantee a steady
recovery. endurance training. moderate-intensity (6-8 RPE-Scale)
during 30 minutes with a group
The purpose of HIIT is to repeatedly of different and complementary
stress the physiological systems that will exercises.
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• HIIT should be MIIT... This is a term that we adapted and High-Intensity Interval Training and Moderate-Intensity
means Moderate-Intensity Interval Training. This will improve Continuous Training.
your students Endurance while reducing the demotivation
and the risk of injury. • Continuous Training doesn’t have to be boring runs or rope-
jumps for 30 minutes or making thousands of Oi-Zuki in a
You really should get access to our Free Ebook and learn more moderate intensity
about the 10% Rule and the Acute:Chronic Workload Ratio.
Send us an email to info@karatescienceacademy.com asking for • Variability is Key-Factor for motivation, performance, and
your “FREE COPY OF TRAINING LOAD MONITORING”... health… You can guarantee a steady moderate-intensity (6-8
RPE-Scale) during 30 minutes with a group of different and
It will widely open your perspective about the importance of complementary exercises.
preventing the Risk of Injury in your Karate classes. Both in Regular
Students and Athletes!!! • HIIT is the greatest method to increase your athletes Karate-
specific endurance. You should mimic a structure similar to
Karate Athletes and Free Athletes: what happens in Kumite bout (WKF Rules or Kyokushinkai, for
example) or Kata performance.
• Honestly, in Karate Science Academy we think that every
scientifically proven method must be used. So we suggest
you combine, in the same week or even in the same session,
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IS BATTLE ROPES’ Equipment such as Battle Ropes, Kettlebells, Sandbags, and

Body-Weight Suspension (better known by the brand TRX) are
TRAINING USEFUL FOR very common in Dojos and Gyms, nowadays.
KARATE?!? Scientific Research has recently begun to emerge to demonstrate

the potential effectiveness and utility of these types of training.
BATTLE ROPES ARE A VERY POPULAR TRAINING Let’s start…

EQUIPMENT! DO THEY REALLY WORK?!? LET’S SEE
WHAT SCIENCE HAS TO SAY...
Unique and innovative training equipment are continually

introduced and spread every year… Battle Ropes are an example
W HAT ARE BATTLE ROPES?
of that. Battle Ropes are large ropes, typically with 9 to 15m, 3-5cm in
diameter, which are looped around a fixed object.
Certifications, conferences, and webinars provide Sports and
Fitness’ Trainers with new ideas and training methodologies. Battle Ropes’ training is also known as undulating training and
consists of creating waves.
The problem is that most of the times there is a lack of Scientific-
Based Research to demonstrate the effectiveness of many The ropes are vigorously undulated in a series of waves for a set
of these practices or validate the presumed physiological positive interval, usually ranging from 10 to 30 seconds per repetition.
effects.
Rope undulation options are truly limitless because the upper-
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body can move with a fixed lower-body, or undulations can occur Practical Application for Karate...
with simultaneous movement in lower-body.
Can you see the primary muscles that work during undulating
Watch the amazing video from Muscle & Motion up to the end! waves?
Anterior Deltoid when you raise the Battle Ropes... Latissimus Dorsi
when you crash the ropes to the floor.
Anterior Deltoid is a fundamental muscle for straight punches like

Oi-Zuki, Gyaku-Zuki, Kizami-Zuki!
Latissimus Dorsi is crucial to have a strong Hikite!
B ATTLE ROPES ARE A VIGOROUS WORKOUT
Fountaine & Schmidt (2015) showed that a 10-minute bout of

Battling Ropes Muscles Worked Battle Ropes’ training is a vigorous workout, resulting in very high
Muscle & Motion
heart rates (86% of age-predicted Maximal Heart Rate) and energy
Credits: Cavemantraining
expenditure (41kj per minute).
Link: https://www.youtube.com/watch?v=CP9wkR-aExo
If we look at the standards defined by the American College of

Sports Medicine for cardiorespiratory fitness, Battle Ropes can
be classified as a Vigorous-Intensity exercise.
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In this study, the training protocol is described in the next page.
The protocol included in the chart is appropriate for Karateka that is used to
habitual high amounts of vigorous-intensity training.
Practical Application for Karate... You can increase your students/athletes

aerobic and anaerobic endurance through Battle Ropes training.
W OMEN VS MEN
No significant gender differences are observed in Battle Rope studies in

parameters like Peak Lactate, Excess Post-Exercise Oxygen Consumption length
(EPOC, informally called afterburn), Average Heart Rate, or Peak Heart Rate
between women and men.
When taking into account the body weight, female and male Karateka will have
similar responses to the cardiovascular demands of Battle Ropes’ training.
Due to inherent female and male strength diferences, the Karate Instructor may
want to consider ropes of a smaller length and diameter when integrates Battle
Ropes into the training strategy.
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B ATTLE ROPES VS
KETTLEBELLS
differences between Battle Ropes and
Kettlebells on several anaerobic power
output both in upper- and lower-body.
Unilateral alternating waves produce
greater Oblique muscle activity than the
bilateral waves…
The training protocol used by Fountaine
& Schmidt (2015) had similar In the chart ahead, you can compare the …whereas the contrary result is found for
metabolic demands to other upper- exercises utilized by Kramer et al (2015). the Lumbar muscles.
body methods of cardiovascular
conditioning, such as Kettlebells. These results are in-line with the
D
greater Oblique activation found
IFFERENCES BETWEEN
In a similar population study, a in other unilateral exercises with
UNILATERAL AND BILATERAL
10-minute Kettlebell routine consisting dumbells, cables, or even some Olympic
BATTLE ROPE EXERCISES
of 35-second swing training followed weightlifting exercises.
by 25-second rest intervals resulted in
similar metabolic and cardiovascular This is due to higher instability levels.
UNDULATING ALTERNATING
demands. WAVES GENERALLY PROVIDE
Unilateral movements especially affect
HIGHER CORE MUSCLE ACTIVITY
Another study of Kramer et al (2015) the abdominal wall musculature, as other
WHEN COMPARED WITH
found that there were no significant muscles such as Transversus Abdominis,
BILATERAL WAVES!
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Internal Oblique, and Rectus Abdominis when compared with 4. Amplitude of the waves
bilateral exercises. 5. A combination of two or more of the above-mentioned
Both unilateral and bilateral undulating waves with Battle Ropes Of course, if you work with athletes or private students you should
provide enough intensity to increase Core motor control and do one thing...
muscle endurance…
... it would be great to calculate the optimal load for each different
...but the unilateral version is even more intense than the bilateral exercise. This way, you can to provide them the correct intensity
version. and induce positive training adaptations.
Anterior Deltoid and Gluteus Medius muscles are similarly

stimulated both in unilateral and bilateral undulating waves.
C ONCLUSIONS
H OW TO MANAGE INTENSITY DURING BATTLE

ROPE TRAINING
Nowadays, there is still a small number of scientific studies about
the effects of Battle Ropes.
You can manage intensity in 5 ways: The majority is dedicated to Metabolic effects.
1. Length of the Ropes This article contains what we considered the most relevant
2. Diameter of the Ropes information.
3. Velocity of movement
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“BALANCE You need Balance to perform your

best Kata, you need Balance to recover
develops specific exercises for
Balance training, that isn’t Plyometrics,
TRAINING” IN your position or make a quick change
of direction in Kumite.
Core training or Technique.
KARATE: YOU And that’s correct…

You even need Balance to prevent a
MUST BECOME serious ankle sprain or to avoid falling Let’s see why you should keep specific
when you are walking on the street! “Balance” training and what’s the best
AN EXPERT! method.
But Balance Training is a too wide-
We all agree in one thing... ranging definition. Because Balance
S
skills are present in almost every ENSORIMOTOR TRAINING IS
actions you make in Karate. THE RIGHT TERM
BALANCE IS A CENTRAL AND
ESSENTIAL SKILL FOR ANY You can improve your students’ Balance
KARATEKA! with Plyometrics, Core training, etc. Why is Proprioceptive Training also
a wrong designation or an insufficient
But we all know that everybody method to what you pretend in Karate?
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Because in Karate you want to stimulate the vestibular changes in muscle length, or Golgi Tendon Organ that
receptors, cutaneous receptors (skin receptors), and gives information about changes in Muscle Tension.
visual receptors. Not only Proprioceptive receptors!
Proprioceptive Method refers to a set of exercises that are
Let’s see a brief resume of this three types of receptors: focused only on the sensitive component of the training
process.
1. Vestibular Receptors – Vestibular System provides
you the leading contribution to the sense of balance and In Karate, we want to promote changes in the entire
spatial orientation when you try to coordinate movement motor component.
with balance.
2. Cutaneous Receptors - They are a part of the THE RIGHT TERM OF WHAT YOU WANT TO
Somatosensory System and contain a variety of nerve DEVELOP IN YOUR DOJO IS SENSORIMOTOR
endings that react to touch, pressure, vibration, and TRAINING!
tissue injury. Some of the most important skin receptors
are the ones placed in your sole of the foot.
3. Visual Receptors – Basically, your eyes. 3 MAIN GOALS OF SENSORIMOTOR TRAINING
4. Proprioceptive Receptors – Sensors that provide you Sensorimotor Training is essentially used in 3 areas:
information about joint angle, muscle length, and muscle
tension. They give you information about the position of • Motor and Sports Performance
the limb in space. Examples of Proprioceptive Receptors • Injury Prevention and Rehabilitation
are Muscle Spindle, that provides information about • Fall Prevention in Elders
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Several studies found positive effects of Sensorimotor Imagine your satisfaction and the credibility that you gain
Training in Maximal Strength, Explosive Strength, and in your community if you know how to actively help your
vertical jumping in different types of jumps (squat jump, Karate students having a better quality of life! Every student
countermovement jump, and drop jump). and every parent will put you on a much higher level if you can
explain them simple concepts like these ones.
Another effect is a better postural stability. Essential for Kata
execution, for example! You’re not only the Karate Sensei that knows how to punch or how
to teach them 30 Kata. They will boost their confidence when they
In injury prevention, this method is used to achieve stability gains, perceive that you know all that but you also know how to improve
especially with athletes that had previous ankle sprains and their life far beyond the Dojo!
anterior cruciate ligament injury.
H
Sensorimotor Training will help you Karate students OW SENSORIMOTOR TRAINING HELPS YOU TO
and athletes to have quicker joint stiffness reactions to IMPROVE YOUR KARATE AND YOUR HEALTH.
unexpected disturbance. An unexpected disturbance like a
kick that hits you, a throwing attempt, a stumble in a sidewalk Sensorimotor Training has the main goal of keeping
during a self-defense situation... your postural control while standing! With our without
movement.
Besides that, will help your athletes or students to restore the
normal motor program after injury episodes or if they suffer from Postural control is the ability to balance and move your body in
chronic muscular pain. your support base while maintaining the balance and avoiding a
fall.
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You do that with success when you have the ability

to maintain your joint stability against any kind of
change.
IN KARATE, IT’S CRUCIAL THAT YOU CAN

GUARANTEE THE BEST RELATIONSHIP
BETWEEN MOVEMENT AND STABILITY!
When your body moves actively or is forced to move

by external factors (expected or unexpected) it will
get information from several sources and has to
integrate them in the Central Nervous System.
The control between movement and stability can be

made in two ways:
1. Through reactions after unexpected stimulus

2. Through the activation of previous mechanisms
when you know what and when the
disturbances are going to happen
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What does this teaches you? ATTENTION! Your Kumite athletes also have to train pre-planned
and controlled Sensorimotor exercises… But you must conciliate
That Sensorimotor Training must have different methods if the two types of methods if you want your Karatekas to be more
you are training Kata or Kumite… effective in a fighting situation!
If you want to develop a greater balance for Kata you can use only Sensorimotor Training leads to improvements like:
predictable and controlled exercises.
• Increase of neural conduction speed
But if you want your Karate students and athletes to be effectively • Improvements in sensory integration at spinal cord and
balanced in an open fight you need to create exercises that supraspinal levels
include unexpected stimulus. No matter if you are training • Modifications in the excitability of alpha and gamma
them for sports Karate or self-defence! motoneurons
How can you do that? But one of the most relevant neuromuscular adaptations are
the ones found by Gollhofer (2008) in a study based on unstable
Let’s see some types of exercises: surfaces.
1. Exercise 1 – you ask one student to close the eyes or to look In his intervention, there was an improvement in explosive
to a wall. The partner will push or pull him in a unpredictable strength (rate of force development). In other words, the subjects
way or timing. The Karateka that is training Balance skill must developed a greater ability to produce high levels of force in the
restore balance as soon and stable as possible. first 100ms after muscle activation.
2. Exercise 2 – agility drills are also a great method for
stimulate this type of response. This is extremelly important in situations where your
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Balance is suddenly broken! You should consider these variables:
Allows a fast increase of your muscles stiffness… What leads to a 1. Two Legs or One Leg
greater stability of the unbalanced joints.
2. Surface – stable/unstable; hard/soft; relief/without relief
H OW TO ORGANIZE A SENSORIMOTOR TRAINING

PROGRAM?
3. Sensorial channels involved in balance regulation – eyes
opened/eyes closed
When you are creating a Sensorimotor Training program you If you consider all this, you easily understand that one exercise with
should attend the following components: two feet on the ground, on a stable surface, and eyes opened is more
demanding than other exercise where you are only with one foot one
1. Type of Exercise – can be modified by the use of different foot on an unstable surface, with your eyes closed.
equipments.
All these components should be adapted to the characteristics of
2. Progression – you can increase exercise difficulty by your Karate students: children, healthy young adults, athletes, elders,
increasing instability and complexity. This way you can etc.).
stimulate more balance mechanisms.
And inside each one of those groups of Karatekas, you must divide
3. Load Structure – changing features like the number of sets, them as beginners, intermediates, and advanced.
repetitions and pause time.
You also need to classify the types of exercises…

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Now, we will see the 4 PHASES OF

SENSORIMOTOR TRAINING.
dynamic technique you make in Karate –
Mawashi-Geri, Oi-Zuki, etc. P HASE 2 – DYNAMIC
SENSORIMOTOR TRAINING
This first phase should include static This phase is characterized by
P HASE 1 – STATIC or almost static exercises... Where the introduction of exercises with
SENSORIMOTOR TRAINING the balance adjustments are made progressively larger movements.
slowly, allowing the stimulation of
In this phase, the main focus is the mechanoreceptors. You will challenge core muscles
development of adequate activation stabilization with bigger movements
patterns of the Core. The progression is the one we already of the arms and legs.
presented before…
Your Karate students and athletes, first of In Dynamic Phase, you also use different
all, have to learn how to stabilize the Core … Two legs to one leg. training equipments like balance
region. platforms, elastic bands, unstable
… Opened eyes to closed eyes. surfaces.
When you achieve this goal, Core muscles
will be able to activate in the right way and … Stable surfaces to unstable surface. The integration of movement in the
at the right time. exercises allow you to challenge
When your students execute exercises Central Nervous System control
Why is that important? with their eyes closed it’s normal that they mechanisms (medullar, subcortical,
are not completelly static, especially in cortical).
Because they will be the support of every unstable surfaces.
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In the early phase of Dynamic surface. The other foot must You make it on gradually more
Sensorimotor Training, your move against the resistance unstable surfaces.
Karate students should execute of an elastic band.
slow and controlled movements.
Progressively, the exercise

should evolve to faster and P HASE 3 – FUNCTIONAL
SENSORIMOTOR
P HASE 4 – SPECIFIC
SENSORIMOTOR
TRAINING
less controlled conditions. TRAINING
Scientific classification calls this
Examples of Dyamic After your students or athletes phase “Functional Dynamic”
Sensorimotor Training: have a good pelvic control while but, honestly, we don’t like the
moving the arms or legs you term!!
1. EXERCISE 1 – Your Karate should progress your program
athlete is on an ustable to the Functional Sensorimotor We decided, in Karate Science
surface (two or one leg) and Training. Academy, to designate it as
you pass him a medicine ball “Specific”
that he or she has to return In this phase you integrate
back to the colleague. Why?
more natural and ecological
movements like walking, Because, in this phase, you
2. EXERCISE 2 – Your Karate running, jumping, lunges, must create exercises as
athlete is with just one foot etc. close as possible with Karate
on the ground or unstable
training.
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You must think how you can improve specific balance for Kata or
Kumite. E QUIPMENT
And remember that ,in Kumite’s “balance” training, you must add We leave a short list of great equipment for Sensorimotor Training:
unexpected disturbance like pushing or pulling.
• Balance Disks
• Balance Cushions
R ELEVANT NUMBERS FOR SENSORIMOTOR • BOSU

TRAINING • Mini-trampoline
• Soft Mat
If you want to train, for example, healthy adults you should memorize • Elastic Band
these numbers: • Medicine Balll
• 2 to 3 Sensorimotor Training sessions per week.

• Minimum period of 6 weeks to have effective results.
• With athletes you can plan specific sessions with 60 minutes Q UALITY OVER QUANTITY
, including 10 minutes to warm-up and 10 minutes of cool-
down. Quality is the most important aspect of Sensorimotor
• Include 4 to 6 six different types of exercises. Training!
• It’s recommended that each exercise lasts between 20 and 40
seconds. More important than quantity.
• Make 4 repetitions of each exercise with a 40 seconds period
between each repetition. Regardless the complexity and intensity level, correct posture
• Make a 3 minute break between exercises. must be always guaranteed!
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Don’t forget that one of the main goals of Sensorimotor Training is

to create and consolidate coordenative patterns. Specially, the
unconscious mechanisms of movement control!
You only move forward to more complex and demanding exercises

when your Karateka have a complete command of postural control!
You must give them CONSTANT EXTERNAL FEEDBACK so they can

understand and correct their body position…
And you must ALWAYS BE ALERT TO THE APPEARANCE OF

FATIGUE.
Fatigue may provoke muscular compensations that are not the best
intermuscular patterns for a correct posture.
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TYPES OF 2. Maggie, that raises the knee to the

chin in slow motion but can’t make a A CTIVE FLEXIBILITY
FLEXIBILITY fast Mae Geri.

Static Active Flexibility - Static Active
AND THEIR 3. Cameron, that has much less Flexibility refers to the ability to hold
flexibility than Diogo but can execute your extended range-of-motion without
IMPORTANCE IN a Mawashi Geri to the level of his using an external object or help. For
headline and Diogo can’t do it. example, instead of holding your leg in
KARATE a high Yoko Geri with a bar or help from
Well, all these scenarios have scientific a training partner, you would solely be
FLEXIBILITY TRAINING MUST BE explanations! And Karate Science using the muscles of your leg to hold it
ADAPTED TO YOUR STUDENTS’ Academy will teach you how to improve all up. This combines flexibility and strength
GOALS AND CONDITIONS these cases. of the opposing muscles to those being
stretched. This is probably the most
Do you recognize these kinds of students But first, you have to understand, with any difficult kind of flexibility to achieve. You
in your Karate Classes? (fictitious names) kind of doubts, the Flexibility concepts. can see two examples in the images
This is the only way you can improve your below: the static high Mawashi Geri and
1. John, that makes a full split but can’t Dojo’s performance. the static Shiko Dachi (in this last case,
execute a Mawashi Geri to the level of if you don’t have enough strength in
his head. your abduction muscles you can’t
268
utilize all your Passive Flexibility in Ballistic Flexibility – Ballistic Flexibility is the muscle you want to improve.
the adduction muscles). associated with fast dynamic movements
in full range-of-motion and bouncing/ It’s fundamental to increase your
Dynamic Active Flexibility – Dynamic rebounding short motions. Karatekas’ range-of-motion.
Active Flexibility refers to the ability to
stretch a muscle through his range-of-
motion with movement (not static or
holding the position). This can should be
done in a slow, controlled, and progressive
P ASSIVE FLEXIBILITY
S TRETCHING METHODS
motion. It doesn’t include bouncing Passive Flexibility – Passive Flexibility This is not the place to develop more
movements. is the most trained type in most Dojos, detailed knowledge about Stretching
all over the world. Is it important? Yes, methods but you can use the following
Inside the concept of Dynamic Active but most Karate Instructors use Passive ones:
Flexibility we can distinguish Functional Methods more than desirable.
Flexibility, which is Sport Specific. That 1. Static Passive Stretching
is, for example, specific range-of-motion Passive Flexibility is when you stretch 2. Static Active Stretching
or stretching exercises so you can have a a muscle or group of muscles with the 3. Dynamic Stretching
good Shiko-Dachi, the necessary ankle help of external forces. It can be a Karate 4. Ballistic Stretching
mobility to a deep Neko Ashi Dachi or partner, the belt, a bar or the ground/ 5. PNF – Proprioceptive Neuromuscular
Zenkutsu Dachi or a wide leg open to gravity (as in a split). Passive Flexibility Facilitation
throw an Ura-Mawashi Geri in close happens when you don’t need to use the 6. Self-PNF
combate range. opposite muscles contraction to stretch 7. No-Rest Intervals Stretching
269
You can access all the detailed information in "Flexible Karate. Everything Science Knows
About Stretching" – Ebook arriving soon.
S TOP MAKING THIS MISTAKE
In Karate, the development of overall Flexibility is critical and you, as a Sensei, have the
obligation of making sure that your stretching training program is effective.
The flexible Karate student has clear advantages over the not so flexible Karateka.
He or she will have a greater ability to learn skills faster, lower risk of injuries, ability
to perform a greater variety of techniques and, usually, an improved aesthetic appeal
(crucial for Kata performance).
BUT... Karate programs, especially in the developmental years, place a greater emphasis
on Passive Stretching, giving little attention to the improvement of Dynamic and Active
dimensions.
And the worst scenario is when a Karate athlete already has the maximal required Passive
270
Flexibility for what he needs but he/she has an Instructor The limitations that we are going to talk about just lead
that continues spending the same time training with to a different scale of Flexibility gains, between Karate
Passive methods. athletes/students.
When you should be prioritizing Dynamic and Active And also influence the type of method and things like
methods. This way your already flexible student can use intensity or volume – especially in the case of injury or in
his or her Range-of-Motion in his/her maximal capacity the case of children, for example.
in Kumite and Kata performance.
These are the factors that need to be considered:
F
• An injury or orthopedic conditions
LEXIBILITY TRAINING LIMITATIONS • Excessive fat or muscle bulk
• Skin – especially scar tissue over a joint
Before you read this part of the article, always remember • Connective Tissue – ligaments and tendons
one thing! • Temperature of Muscle – optimal temperature for
muscle stretching is between 39C (102F) and 43-44
C (110F)
NO MATTER THE AGE, GENDER OR OTHER
LIMITATIONS, EVERYONE CAN INCREASE HIS These are the controllable limitations…
OR HER FLEXIBILITY WITH TRAINING.
271
You also need to know the limitations that go beyond your control:
• Joint Structure / Type – each joint has a certain degree of movement
• Collagen Crosslink’s / Age – collagen crosslink’s present in the collagenous connective tissue (such as ligaments and tendons)
increases with age, and the ability to stretch gets more difficult.
YOU MUST TRAIN FLEXIBILITY WITH YOUR NOT-SO-YOUNG STUDENTS BECAUSE, DESPITE THEY MAY NOT
REACH A FULL SPLIT, THEY WILL HAVE RESULTS AND THEIR MUSCLES’ HEALTH WILL BE THANKFUL
• Genetics – some people tend to be more flexible (for example, in Asia, like Mongolia or China).
• Fiber Type Distribution – Type IIb muscle fibers tend to be more elastic than Type I
• Gender – females tend to have more compliant connective tissue than males due to less muscle mass.
TEND… UNDERSTAND THIS WORD!
THEY JUST TEND. IT SHOULD NOT BE AN EXCUSE TO THE LACK OF RESULTS IN MALE KARATE ATHLETES, FOR
EXAMPLE.
AND, PLEASE, DON’T BE ANGRY WITH YOUR KARATE MALE STUDENTS WHEN THEY’RE NOT SO FLEXIBLE.
272
WHAT REALLY IS AGILITY to an external and unexpected stimulus.
AND WHY IS IT SO Or applying some mathematics (looool):
IMPORTANT TO KARATE? PERCEPTUAL DECISION-MAKING + CHANGE OF

DIRECTION OR VELOCITY = AGILITY
WHAT THE HELL IS AGILITY: DO YOU KNOW HOW TO

EXPLAIN IT WITHOUT HESITATIONS? In a practical way, when you have a Karate student that makes
pre-determined Speed Ladder Drills, complex Kata sequences or
When a Karate Instructor says: “That kid is agile!!”. What exactly Kumite pre-planned exercises, in a very fast way, he/she is not
is he or she saying? necessarily agile.
Most of the times, what that Karate instructor is saying is: “he is He or she has great Change-of-Direction Speed.
moving quickly in several directions” or “his feet are fast making
complex footwork drills”. How can you see if your student is not only fast in changing his/
her body direction but also has great levels of Agility?
But it’s not Agility, if it’s a pre-determined drill or circuit!!
You must create drills that force him/her to change direction
Yes, that’s right… Agility is not that! or movement speed, in response to an unpredictable
external stimulus.
According to Young et al., Agility is a rapid whole-body
movement with change of velocity or direction in response
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For example, in response to a colleague’s movement or But if you want your students and athletes to develop their
to your voice. Kumite skills, you must plan a lot of Decision-Making
and Perception exercises.
This is very important to Kumite, don’t you think?
Kihon and pre-determined drills are not enough!
All Karate Dojos and teams have Karate students that are
physically and technically great.
But when they try to show all their qualities in a Kumite

bout, they always miss the timing, the reaction time or the
H UMAN MOVEMENT STIMULUS
correct decision. And sometimes we can also see big fails You, as a Karate Coach, should give priority to an
in their technical execution, even when they do it in the external stimulus presented directly by colleagues’
right timing! movements.
This means that Agility is a fundamental skill for Kumite Different stimuli, like your voice, non-specific gestures,
but is not necessary for Kata. lights or other generic stimuli can be used in games with
Kids, for example.
In Kata, your athletes must only develop Change-of-
Direction Speed (CODS) – and many other skills, of course! On the developmental ages of Karate training, generic
fundamental skills are very important.
274
But the specificity of the stimulus should be upgraded in boring and repetitive?!?
each developmental stage.
Of course not! You can organize your exercises with
The exercises should be more specific in a 12-13 several contents and forms, so your athletes and students
years old class when compared to a 7-8 years old can be highly motivated…
class.
And generic stimulus also plays a role in your Dojo. But in
When we’re talking about athletes in U18 or Adults specific situations and with specific goals!
levels please stop with generic stimulus!!
I
Your athletes’ perception must be trained with specific NFLUENCE OF COGNITIVE AND PERCEPTUAL
Kumite movements. FACTORS IN AGILITY
If you have Kyokushinkai competitors, you must train And retain the knowledge of the next paragraph…
Kyokushinkai stimuli. If you have WKF Rules competitors,
you must train inside those boundaries.
THE IMPORTANCE OF SUPERIOR DECISION-
Anticipation of the opponent’s movements and pattern MAKING AND COGNITIVE SKILLS ARE
recognition are crucial cognitive skills to a fighter! We NOT RELATED ONLY TO PERFORMANCE
can only have the “full Picture” with real humans and real ENHANCEMENT.
movements…
POOR DECISION-MAKING ABILITY MAY ALSO
Does this mean that Karate training sessions will be CONTRIBUTE TO INJURIES.
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Remember, Science helps you, as a Karate Sensei, to reach

your students’ main goals: Health and Performance!! INFLUENCE OF PHYSICAL FACTORS IN
AGILITY
The Karate students with superior Perceptive and The main goal of an Agility task is to redirect total body
Decision-Making skills can do two things better: momentum (movement) to a new direction/target as
quickly as possible. And this requires muscle speed and
1. Avoid excessive contact or wrong-timing contact. power, right?
Your non-competitive athletes will be grateful if they
end your class without injuries. In Kyokushinkai, for But Science has found much stronger correlations
example, contact is the main goal, but you don’t want between physical factors, like eccentric strength, body
a collision between your knee and your opponent’s fat percentage, power, maximal strength or reactive
knee or shin. In WKF Rules, excessive contact is also strength, and CODS.
a matter of winning or losing.
Regarding Agility, physical factors have a much smaller
2. React so you can avoid an ankle sprain, for example. effect.
If you make an out-of-time reaction in a leg or whole-
body displacement, you can easily miss your body This shows you again the importance of Perceptual,
support and injure your ankle or fall. Cognitive, and Decision-Making training, right? So your
students and athletes can be much more effective in
open-tasks like Kumite!
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T O BE GOOD IN KUMITE, DO YOU ONLY NEED

AGILITY?
Kihon, Kata, Bunkai, etc.
And that’s fine, if you don’t want to step into “the next
Of course not… level” of Kumite and Self-Defence.
We said before that physical factors have less influence in But if you want to be proud of your students’ fighting skills,
Agility than Perception and Decision-Making, right? your competitors Kumite results or the effectiveness of
your Karatekas in street’s real self-defense you must take
But Science also shows us that physical factors have this knowledge with you.
effects in Agility.
You must take this knowledge and integrate it in every
And you all know the importance of tenths of a second in single training session!
a fight!!
Every training method that helps us to move a little

bit faster is worthy of our time. If leg power helps us to
attack 0.5 seconds faster, we must train our leg power.
T RAINING RECOMMENDATIONS
When you want to help your students to be better fighters,

Science is just opening your eyes to the importance you must take several recommendations into note.
of open-task training for the development of our
fighting skills. FIRST, integrate in your classes a bunch of Perceptual
and Decision-Making exercises, with appropriate stimuli
You certainly know Dojos where 90% of the time the and responses. You must adapt those exercises to the
training is based on pre-determined exercises!!! classes you have in your Dojo.
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SECOND, you should focus not only on Decision-Making

speed but also in accuracy/precision. You must stimulate
your students to make the right decision, not only the
C ONCLUSIONS
fastest. Agility is a multidimensional and complex skill.
THIRD, opened conditioned exercises that demand a Seeing Agility as a simple physical quality limits your
high percentage of decisions are superior to Change-of- understanding of the multiple influences involved in
Direction (pre-planned) training for developing Agility. training to increase Agility performance.
Strong correlations between agility and a single individual

quality, like leg power or maximal strength, have not been
encountered in scientific research.
Agility is the dependence of two dimensions:
FIRST DIMENSION – COGNITIVE FACTORS. As

Decision-Making, Pattern Recognition, and Anticipation.
SECOND DIMENSION – PHYSICAL FACTORS. As

Deceleration, Acceleration, and Reactive Strength.
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HYDRATION IN KARATE: All of your students will benefit from Hydration education, regardless
of their age.
THE BIG LIST OF SCIENTIFIC If Karate Senseis fail to educate students and athletes, it
FACTS is likely that they will continue to hold inaccurate views of
Hydration…
PLEASE!!! LET YOUR STUDENTS AND ATHLETES HYDRATE … what can lead to poor Hydration practices, potentially
THEMSELVES DURING KARATE SESSIONS... threatening their health and affecting Karate performance.
When you think about your role as a Karate Sensei what do you Following some basic guidelines can prevent the most serious heat
see?!? illnesses in Karatekas. But you need to receive scientific information
so you can benefit your students and athletes.
Do you see a person that only has the obligation to teach kicks,
punches, Kata, Bunkai, and Kumite?
Or you see a person that has an important mission of contributing STOP BELIEVING IN MYTHS AND OTHER PERSONS’
to life’s quality of every single student that enters in your Dojo? PERSONAL OPINION…
In our opinion, a true Karate Sensei is the one that tries to improve
his or her students’ health, performance, and behavior… And makes There is a huge misunderstanding about Hydration and many other
a positive impact in the surrounding community! fundamental areas even in professional Martial Arts’ trainers.
How does this take us to Hydration? There are a lot of myths about Hydration!!!
282
If changes are not made to increase drinks they choose, because most of
Hydration and Nutrition awareness them have crazy amounts of sugar. Go to
levels, serious health consequences a specialized store or to the supermarket,
compare the labels and recommend only
can potentially occur in the Dojos and
the best to your students.
Competition Areas.
THEY TRUST YOU!!! Become a real Karate

As an Expert, you should encourage your
Pro…
Karate students and athletes to recognize
their individual needs based on sweat
losses and to target issues that influence
fluid intake during activity.
A MERICAN COLLEGE
OF SPORTS MEDICINE
ROUNDTABLE ON HYDRATION
GIVE YOUR STUDENTS AND PHYSICAL ACTIVITY:
OPPORTUNITIES TO DRINK AND CONSENSUS STATEMENTS
MAKE FLUIDS AVAILABLE DURING
THE TRAINING SESSIONS!!! An international panel of experts convened
for an American College of Sports
Medicine (ACSM) Roundtable dealing
Ask them to take water bottles or Isostar- with Hydration and Physical Activity on
type drinks to Karate classes… December 8–9, 2003, in Boston, MA.
Note: Be careful with the brands of sports’ The conclusions were published in 2005.
283
The purpose of the meeting was to conduct an

evidence-based analysis of hydrationrelated
issues that have generated controversy or
SCIENCE MAKES A DISTINCTION
BETWEEN “INTRACELLULAR
DEHYDRATION” AND
T HE BIG LIST OF SCIENTIFIC-
FACTS ABOUT HYDRATION
confusion in the physical activity community. “EXTRACELLULAR DEHYDRATION”. We created a List with the most important
and scientific knowledge about Hydration
This scientific document continues to be Intracellular dehydration (hyperosmotic) and Physical Activity based on ACSM’s
the most relevant and scientific source occurs when there is an increase of a solute Roundtable Consensus Statements.
about Hydration and Physical Activity. concentration, like sodium, inside the
cells. This can happen due to loss of water Below, see the content you will find in this
through perspiration or respiration. It also Karate Science Academy’s practical chart:
W
can happen with a high intake of sodium in
HAT REALLY IS DEHYDRATION? the diet... • Assessing Body Hydration Status
• Daily Fluid And Electrolyte Requirements
Dehydration is a body water deficit that This is what Science calls “Cell Dehydration”. • Diet Effects On Water Requirements
occurs during physical activity and in athletes • Fluid Replacement After Activity
is usually characterized by hyperosmotic Extracellular dehydration (hypovolemia) • Performance Considerations
hypovolemia. is marked by a loss of the total blood volume. • Hydration and Health
• Special Populations: Children And Older
Dehydration is, basically, a loss of fluid This is problematic because if the total Adults
balance… blood volume falls too low, the heart cannot
circulate blood effectively. And this affects
negatively your Karate students health and
performance!
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285
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287
288
289
290
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13 SCIENTIFIC TRUTHS 1 - KARATE ATHLETES CAN BE A GREATER TARGET

FOR INSOMNIA SYMPTOMS
ABOUT SLEEP EFFECTS ON Some modalities impact sleeping patterns and quality more than
KARATE others.
Higher levels of complaints are reported in sports where success is

more based on judgment by others, such as judges and coaches.
HOW SLEEP AFFECTS YOUR PERFORMANCE DURING
KARATE TRAINING AND COMPETITION? This is also true to WKF Kumite but especially in Kata…
Sleep deprivation is a common concern in our society! It’s less relevant in Kyokushinkai competitions where the main goal is
to knock out your opponent without any concerns about aesthetical
And has been one main target in scientific research… and technical standards…
How this affects your performance during Karate training and Conversely, team sports’ athletes tend to experience less pre-
competition? competition anxiety when compared with individual athletes.
In this sub-chapter, we’ll answer this question so you can play If you are a Sports Karate Coach you should follow-up your athletes
during pre-competitive or high-intensity training periods more
your role as a positive influencer in your Karate students’ life and
closely…
Karate-specific performance.
And you should create a good team spirit among your Karate athletes
so they can feel supported and protected by their Dojo mates!
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2 - DAILY SLEEP DEFICITS AFFECT ALL AGES deficit of 130 minutes in Norwegian adolescents.
In a research from 2001, Pallesen et al studied the mean daily sleep

deficits of adults. 3 - THE NEGATIVE EFFECTS OF SLEEP DEPRIVATION
Daily sleep deficits are defined as the difference between what the Ample evidence shows the negative effects of sleep deprivation on
adults feel as their needs and what they actually sleep. a wide range of tasks…
These were the mean daily deficits for each age-group: Look at the following list of Cognitive Skills and think if these
negative effects are important or not for Karate practice:
• 18-29 years old – 50 minutes of Daily Deficit
• 30-44 years old – 47 minutes of Daily Deficit • Reaction Time
• 45-59 years old – 28 minutes of Daily Deficit • Attention
• +60 years old – 24 minutes of Daily Deficit • Working Memory and Long-Term Memory
• Visuomotor Performance
If you are 18 to 44 years old, you may have a weekly deficit between • Decision-Making
329 and 350 minutes (5 to 6 hours less than you should). • Logic Reasoning
• Response Inhibition
Imagine the deficit accumulation during a month or a year!! • Nonverbal Intelligence
• Moral Reasoning
Adolescents suffer even more with insufficient sleep. • Divergent Thinking
• Evidence also shows that motor performance is significantly
For example, a study of Hysing et al (2013) reported a mean daily impaired by sleep deprivation.
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4 - SLEEP DEPRIVATION IS several rounds, we are talking about a Shorter tasks demand that motivation
MORE NEGATIVE IN LONG long duration task. is sustained only for a short time,
DURATION TASKS making performance viable even with
In these cases (that are 99,9% an accumulated sleep debt.
For short tasks with a considerable of Karate’s Real World), sleep
anaerobic component, the effects of deprivation can really affect your But in longer-duration tasks, like
sleep deprivation are not significant… students and athletes’ performance. a Karate training session or a
competition, motivation is put to the
If you go to the Dojo and perform Researchers think that the main test!
one Kata at full speed during 45 to reason for these negative effects
60 seconds and after that, you go in longer duration tasks (training The Karatekas my feel less motivated
home, your performance will not be or competition) is Motivation to endure discomfort after sleeping
significantly affected. (psychological effects)… less.
In addition, it also usually leads to
Or in a Karate tournament, your changes in perception of effort.
athlete will not be affected in the first 5 - WHY CAN MOTIVATION
round of Kata competition. BE A CENTRAL REASON FOR Ratings of perceived effort (RPE)
NEGATIVE PERFORMANCE usually increase after sleep
But a regular Karate training session AFTER SLEEP DEPRIVATION? deprivation, what can take to a
lasts 45, 60, 90 minutes. decrease in performance.
Both short- and long-duration tasks
In a competition, if your athlete wins require motivation.
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6 - EVENING KARATE 7 - WHAT IS IT WORST? GOING partial sleep deprivation over several
PERFORMANCE IS MORE TO SLEEP LATER OR WAKING-UP days!!
AFFECTED BY SLEEPING LESS! EARLIER?
And in this case, it’s worst when you go
That’s right… Let’s see what happens in the case of to bed later compared with waking-up
partial sleep deprivation… earlier…
In most of the cases and types of task,
you’ll feel less activated during the evening Note: Partial sleep deprivation is when This happens because of an accumulation
compared to morning performance. you sleep but fewer hours than you need. of sleep debt and fatigue.
Total sleep deprivation is when you don’t
sleep at all.
This is not true for every type of tasks but
for the most of them… 8 - A NAP IS THE BEST THING
If you’re talking about one single night that
YOU CAN DO IF YOU HAVE TO
you don’t rest what you need, it’s worst to
But it’s especially true if you have a total RECOVER FROM A PARTIAL SLEEP
cut your sleeping hours in the morning…
sleep deprivation… In other words, when DEPRIVATION
you don’t rest a single minute during an
In other words, waking-up earlier will
entire night. When you have a sleep debt, take a nap!!
affect you more than going to bed later.
A nap will help your Karateka to improve
their performance during a training
But the real problem is when you have
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session or a competition… … the results show that the younger leads to improvements in sprint times and
population tends to be more effective at basketball-shooting accuracy.
Napping is good whether it is a short or dealing with the negative effects.
long duration task…
11 - CAN KARATE HELP TO
… whether or not it includes deep sleep. 10 - AND WHAT ABOUT SLEEP IMPROVE SLEEPING HABITS?
DURATION EFFECTS IN
It will help your students and athletes to PERFORMANCE?!? The answer is YES!!
overcome sleep inertia!
Mah et al (2011) studied the effects Brand et al (2010) used Polysomnographic
of extended sleep duration in athletic indicators and found that male football
9 - ACUTE SLEEP DEPRIVATION performance. players showed greater sleep efficiency,
AFFECTS YOU MORE AS YOUR AGE shorter sleep onset latency, less awakening
GO FORWARD After a baseline period of habitual sleep during sleep, more Stage 4 sleep, and less
durations, the subjects slept as much as REM sleep compared with non-athletic
When science compares the effect of one possible over a period of 5 to 7 seven weeks. controls.
single night of sleep deprivation between
different ages… This extended period of sleeping duration In another study, Brand et al found that
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Olympic athletes reported better sleeping habits than non-athletic 12 - BUT WHAT ABOUT THE INSOMNIA THAT KARATE
population. This measurement was made with the Pittsburgh Sleep ATHLETES SOMETIMES FEEL?
Quality Index.
Yes, tit’s true that, especially, elite athletes sometimes suffer from
How can this happen? insomnia symptomatology…
An increased need for sleeping following Karate training is related to a Sleep quality is more vulnerable prior to major competitive events,
broad range of physiological changes… during periods of high-intensity training, and following long
distance travels!
The possible factors are:
These disturbances can affect training and competition…
1. Body Energy Conservation and Body Restoration
Directly, through fatigue, or indirectly, through sleep-related
2. Temperature Down-Regulation as an effect following exercise- performance anxiety.
induced hyperthermia
3. Effect on Central Nervous System 13 - WOMEN VS MEN ATHLETES
4. Research has shown that participants with a high baseline- This is a robust finding in sleep research…
physical-activity obtain more slow-wave sleep benefit from acute
exercise and vigorous exercises of long duration. For all adult age groups, women tend to report higher levels of
insomnia symptoms than men!
Sports like Karate can reflect more this trend.

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9 ESSENTIAL Secondly, they give you solid guidelines

to create more accurate physiological and
Simulated Combats (% of total time of
each combat)
KARATE psychological stimuli.
• Preparatory Phase – 55%
NUMBERS YOU Let’s see those Karate numbers… That • Fighting Time – 10%
were brought to you from Karate Science • Stoppage time (referee decisions) –
SHOULD KNOW and not by someone’s “feeling” or 35%
“opinion”!
(WKF RULES)! This means that Karate athletes are more
cautious during official combats, where
O FFICIAL COMBATS VS they have something real to win or lose.

YOU MUST KNOW THESE KARATE In simulated combats (during a training),
SIMULATED COMBATS
NUMBERS SO YOU CAN GIVE THE they tend to risk a little bit more.
BEST TRAINING STIMULUS TO
Offical Combats (% of total time of each
YOUR KARATE ATHLETES!! Another conclusion we can withdraw from
combat)
these numbers is that the greater stoppage
Why are these Karate numbers so time in official combats allow your athletes
• Preparatory phase (movement without
important? to recover better during the fight.
attacks or blocks)– 46%
• Fighting time (actions like attacks and
First, they give you reference points Now, let’s see more specific Karate
blocks) – 7%
so you can know if your athletes are on numbers related to time distribution of
• Stoppage time (referee decisions) –
the right path or if your training plans are official combats. Those numbers will
47%
reaching the goal of having Elite Karate allow you to manage your exercises with
Athletes. more accuracy.
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O FFICIAL COMBATS HAVE

FEWER HIGH-INTENSITY
ACTIONS
2. Choice Reaction Time (when the
Karateka has to decide from several
options, with a random stimulus)
a. 300–400 ms (Williams & Elliott,
Number of High-Intensity Actions 1999)
(attacks and blocks)
Well, Choice Reaction Time is, for
• Official Combats – 8 to 20 per example, the time between the starting
combat point of an attack and the counter-block
• Simulated Combats – 13 to 23 per execution. It refers to a situation where
combat the defender doesn’t know which attack
is going to be made.
Duration of Each Action = 0.1ms to
2 seconds (depending if it is a single The athlete has not only to react in the
attack or a sequence) right timing but also make the correct
block.
1. Top Level Karate Athletes
(Chabeene et al, 2015) As you can see, if you Karate athlete
a. Kizami-Zuki – 0.110ms only reacts at the beginning of the
b. Gyaku-Zuki – 0.150ms opponent’s attack he or she won’t
c. Mawashi-Geri Chudan – be able to execute an effective
0.177ms block!
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Your athlete must have the ability to read With younger children you can create more First, remember one thing: Endurance
opponent’s previous movements and generical games, where they learn how to is specific for each sport!
master proper distance… read their colleagues’ body position.
This means that your body adapts his
And your athlete should be capable of endurance and his fatigue’s resistance
doing all that without knowing what the
attack is or when it comes. Besides that,
have to distinguish real attacks from feints
E FFORT-PAUSE RATION IN
OFFICIAL COMBATS
to the type of effort that your Karate
competition rules demand.
and simulation strategies!! • High-Intensity Actions – 1.2 to 1.8 So, it’s a waste of time when you make
seconds per action (single attack or your Karate athletes to run for 30 minutes
How can she or he achieve all this if your 2-3 attacks sequence) with a low to medium intensity. You can do
exercises are 80% pre-planned tasks?? • Rest (preparatory phase) – 12.1 to it for fun (?!?) or for active recovery but it
20.3 seconds won’t prepare your athlete’s body for the
What you must do is to create open • Interval between two successive specific demands of WKF competitions
exercises, where your athletes learn High-Intensity Actions (including (or any other type of rules).
to read their opponents’ movements. stoppage time) – 26s (mean value)
Just for curiosity, José Mourinho was
The best way of doing it? How can you use these Karate numbers the first football/soccer coach to defend
publicly that running in the preparatory
for improving your training organization
phase (or any annual phase) of the season
You can start with open exercises with and methodology? is a waste of time. Since the first day
less possible stimuli and lower speed. of a new season he prepares specific
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tactical exercises that allow his players high-intensity Karate technique or a In the rest phase, your athletes are
to adapt as soon as possible to a real sequence of 2 or 3 techniques. You bouncing/hopping, making feints, etc.
match conditions. This way, the training can do it for 1 minute, 2 minutes, 3
is endurance-specific and the team is minutes or 4 minutes dependending One more note…
practicing the tactical concepts since the
on the combat time you want to
very first day!!
reproduce. … in female athletes, the number of high-
intensity actions is smaller than male
What you really should do is to create
2. Exercise with Partner – you say athletes. You can use this information to
exercises that imitate the temporal
to one of the two athletes that must organize different stimuli to your female
structure of an official combat as
execute a high-intensity offensive athletes. Or you can decide that you want
close as possible.
action every 12 seconds (he or she them to make more offensive techniques
can count it mentally so his or her as a tactical option.
Examples of exercises:
partner doesn’t know when the attack
starts). The other member of the pair
1. Group Exercise – you have all
your athletes/students facing the
mirror in a fight stance. They are
doesn’t hear that instruction and must
react with deffensive movements
(block, anticipation, tai sabaki, etc.)
K ARATE NUMBERS OF MUSCLE
POWER
hopping in a low-intensity level (like
in a Kumite round) and, every 12 Let’s see the results of Muscle Power so
You can manipulate the exercises with rest you can see if your athletes are in the right
seconds, you make a signal (with a
intervals from 12 to 20 seconds, depending path…
sound or gesture)... at that time, they
on the intensity level you want achieve.
have to execute one pre-planned
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Horizontal Jump / Standing Long Countermovement Jump: b. Junior international level (10)
Jump: CMJ= 44.9cm (±5.9cm)
1. Koropanovski et al.(2011) c. Junior national level (12) CMJ=
1. Katic et al (2010) a. Serbian elite level male 40cm (±8cm)
a. Croatian elite level HJ= 231.8cm b. Kumite (9) CMJ= 46.1cm (±4.4cm)
(±18.2cm) c. Kata (2) CMJ= 48.6cm (±8.1cm) Squat Jump:
Horizontal Jump is a more specific 2. Roschel et al.(2009) 1. Doria et al.(2009)

power measure method to Karate than a. Brazilian elite level male (14) a. Italian
Vertical Jumps (as countermovement b. Winners CMJ= 48.8cm (±3.4cm) b. Elite male kumite (3) SJ= 40.1cm
jumps or squat jumps)... c. Defeated CMJ= 50.8cm (±2.6cm) (±3.2cm)
c. Elite male kata (3) SJ= 38.9cm
...because horizontal power creation 3. Doria et al.(2009) (±1.1cm)
is more correlated with the type of a. Italian d. Elite female kumite (3) SJ= 37cm
displacements made in Karate, soccer, b. Elite male kumite (3) CMJ= 42.8cm (±1cm)
tennis, etc. (±4.2cm) e. Elite female kata (3) SJ= 36.9cm
c. Elite male kata (3) CMJ= 42.7cm (±1.5cm)
You can easily measure it asking your (±4.4cm)
Karate athletes to jump as long as they d. Elite female kumite (3) CMJ= 2. Ravier et al.(2004)
can with both feet simultaneously. The feet 39.2cm (±2.4cm) a. French male
should be shoulder-wide. And you measure e. Elite female kata (3) CMJ= 38.3cm b. Junior international level (10) SJ =
the distance... Easy and practical!! (±1cm) 34.3cm (±4.8cm)
c. Junior national level (12) SJ =
4. Ravier et al.(2004) 37cm (±6cm)
a. French male
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These Karate numbers show you that Elite Karatekas have really To see what those differences are, read the Sub-Chapter “Winners
great leg power! Similar to a high professional sports, like and Defeated in Kumite (WKF RULES)”.
soccer/football…
The results about Muscle Power are in line with the results of
You can easily measure the Countermovement Jump and the Maximal Dynamic Strength.
Squat Jump in your Dojo. The cheapest way? A wall, a coloured
chalk, and a measuring tape! Oh, and a wet cloth to clean the wall... You can see it below…
Or you can buy a Vertec equipment. Maximal Dynamic Strength:
1. Roschel et al.(2009):
It’s very important that you take these numbers into account a. Brazilian national team male (14)
because your training methods must be able to prepare your a. Bench press (winners) 76.3 (±8kg)
Karateka to achieve these results. b. Bench press (defeated) 70.3kg (±5kg)
c. Squat (winners) 113.3kg (±1kg)
As you can see, there is a significant difference between d. Squat (defeated) 128.6 (±5kg)
International Level athletes and National Level athletes.
BUT… 2. Imamura et al.(1998):
a. Japanese male:
In the study with the Brazilian Elite athletes, there was no a. Top level (7) Bench press 87.1kg (±5kg)
difference between winners and defeated! b. Novice level (9) Bench press 74.4kg (±7.3kg)
c. Top level (7) Squat 137.5kg (±5kg)
One more proof of what really are the differences between winners d. Novice level (9) Squat 120kg (±2kg)
and defeated in the World Class levels…
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K ARATE NUMBERS RELATED TO PSYCHOLOGICAL

SKILLS
2. Concentration
a. Elite Karateka - 41.76 (±2.31)
b. Non-Elite Karateka – 37.70 (±2.71)
Boostani et al (2011) dedicated their scientific research efforts to
compare the psychological skills of Iran male elite and non-elite 3. Self-Confidence
Karatekas during the Shotokan World Champion in Italy 2010. a. Elite Karateka - 43.25 (±2.28)
It give us interesting perspectives and some guidance for the
importante of developing some psychological skills. 4. Controlling-Psychological Level
Let’s look at the numbers…
5. Imagery
South Australian Sport Institute Self-Assessment Test
(SASI Psych):
1. Motivation
a. Elite Karateka (podium athletes) - 43.55 (±2.22) 6. Goal-Setting
b. Non-Elite Karateka (random athletes who didn’t reach the a. Elite Karateka - 39.26 (±2.62)
podium) – 42.95 (±2.71) b. Non-Elite Karateka – 41.52 (±2.42)
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IMAGERY, CONCENTRATION AND CONTROLLING-

PSYCHOLOGICAL LEVEL!!!
These are the Psychological Skills that have the greatest differences
between the medalists and the other athletes in the competition.
Just think about it and adapt your role as a Karate coach to help them!!
That’s enough of Karate numbers for now!!
Now, grab these numbers and use them as practical guidelines when
you plan your athlete’s training sessions…
Do you plan your training sessions, right?!? With diligence, discipline
and scientific principles?
You must do it because your students and athletes motivation,

performance and health will grow exponentially!!
And know what? Your motivation and proud as a Karate Sensei will
achieve the sky…
305
ARIGATO GOZAIMASHITA Being “Science literate” will no longer be just an advantage but
an absolute necessity. We can’t escape from the significance of
You should use this Ebook – and all the others we will launch in the Science in our world. Especially in Karate, just by reading this
future – as a tool for your everyday work as a Karate Instructor… Ebook and accessing other Karate Science Academy’s sources,
you are in the Top-10% of Instructors, in terms of knowledge!
…Everytime you feel doubts about how to plan your training
sessions, open this Ebook and look for answers. Science provides us with a logical and facts-based explanation of
Karate and Human Movement…It may not be perfect, but that is,
You’re just starting in a great journey of increasing your Karatekas’ generally, because of gaps in our understanding!
PHM Factor: Performance, Health, and Motivation!
Stay tuned, because the movement of Karate Science has just
Don’t stop now!! This Ebook is just the starting point to become a started :)
real Karate PRO…
Pedro Candeias
I hope you feel exactly as I felt when I discovered the Ocean of (Co-Founder and Scientific Search Coordinator of Karate Science
Knowledge that is given by Science… Academy)
306
SCIENTIFIC SOURCES & COMPLIMENTARY READINGS Williams TD, Tolusso DV, Fedewa MV, Esco MR. Comparison of Periodized and Non-
Periodized Resistance Training on Maximal Strength: A meta-analysis. Sports Medicine.
Chen WY, Wu SK, Song TF, Chou KM, Wang KY, Chang YC, Goodbourn PT. Perceptual and 2017
Motor Performance of Combat-Sport Athletes Differs According to Specific Demands
of the Discipline. Perceptual and Motor Skills. 2017; 124(1):293-313 Wirth K, Hartmann H, Mickel C, Szilvas E, Keiner M, Sander A. Core Stability in Athletes: A
critical analysis of current guidelines. Sports Medicine. 2017
Harris A, Gundersen H, Andreassen PM, Thun E, Bjorvatn B, Pallesen S. A Comparative Study
Of Sleep And Mood Between Young Elite Athletes And Age-Matched Controls. Journal of Anuar N, Cumming J, Williams S. Emotion Regulation Predicts Imagery Ability. Imagination,
Physical Activity & Health. 2017 Cognition and Personality: Consciousness in Theory, Research, and Clinical Practice. 2016;
0(0):1-16
Kok LY. Comparing Periodised Protocols for the Maintenance of Strength and Power in
Resistance-Trained Women. Movement, Health & Exercise. 2017; 6(2):131-140 Asadi A, Arazi H, Young WB, Saez de Villarreal E. The Effects of Plyometric Training on
Change of Direction Ability: A meta analysis. International Journal of Sports Physiology and
Marrier B, Robineau J, Piscione J, Lacome M, Peeters A, Hausswirth C, Morin JB, Le Meur Performance. 2016; 11:563-573
Y. Supercompensation Kinetics of Physical Qualities During a Taper in Team Sport
Athletes. International Journal of Sports Phyisiology and Performance. 2017 Behm DG, Blazevich AJ, Kay AD, McHugh M. Acute Effects of Muscle Stretching on Physical
Performance, Range of Motion, and Injury Incidence in Healthy Active Individuals: A
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OUR DREAM IS THE BEST AND SAFER

EVERY DAY, we attach more knowledge to our database.

Because SCIENCE DON’T STOP and is giving us new

WE PROMISE YOU ONE THING: WE WON’T GIVE

Join us on this Road (“Do” in Karate-do means “the way

MAKE THE DIFFERENCE

THE AUTHENTIC, TRADITIONAL,

But let’s start with a personal reflexion. Think by yourself…

… What really is the Authentic, Traditional, and True Karate?!?

How can we talk about the Original Karate, if Karate itself

In turn, Shotokan, Goju-Ryu or Shito-Ryu are evolutions

D O YOU TEACH KARATE

H OW MANY DOJOS TEACH AND TRAIN

SPEND 2 HOURS IN YOUTUBE AND YOU’LL SEE AN

You search for Kururunfa, Chatan Yara Kushanku or just a Pinan/

What’s the “Authentic” version?

It’s not a very convincing answer, is it?

S PORTS KARATE VS “TRADITIONAL”

As we’ve seen, “Traditional” is an undefined

We think the adequate way is to make a distinction

Honestly, we don’t see the difference between

The versions performed in WKF Rules

And regarding to Technical level, Strength, Power,

C OLORED BELTS GRADING

The kyu/dan system of rankings in Karate Funakoshi became closely associated

The only thing he made was developing a new version of

ARE YOU A WARRIOR OR A

A few months ago, I saw a TED conference on my smartphone with

And it was brilliant!! It really made me think what kind of mindset is

I want to share it with you, to make you think as much as it made us

Our judgment is so unconscious and strongly

You can think you are being objective and fair-

S O, WHAT MAKES YOU A SCOUT?

By now, are you mostly a Warrior or a Scout?

KARATE + SCIENCE = SUCCESS

YOU MUST KNOW THIS... IT SHOULD BE BASIC

One of the most misunderstood subjects in Karate and Sports, in

a. Karate Application: we’re talking about

T YPES OF MUSCLE ACTIONS

Dynamic Muscle Actions b. when you must change your body

WHAT IS THE HOW TO BE MORE EXPLOSIVE

SSC is an eccentric stretching of the muscles followed by a quick

• Phase 1 – PRE-ACTIVATION (before your feet touch the ground,

IT’S A FORM OF TRAINING DESIGNED TO DEVELOP

You really need to understand Stretch-Shortening Cycle to make

Stretch-Shortening Cycle (SSC) can be of two types: Fast or Slow.

To be considered “Fast”, the amortization phase (remember, the

With over 250ms of ground contact, we are talking about “Slow”-

S OME PLYOMETRICS’ HISTORY

The leading researcher of Plyometric training was a

In western countries, Plyometrics was first used in 1975

In the early 1990s, George Davies and Kevin Wilk

A LITTLE BIT MORE OF SIMPLE

P LYOMETRICS ENHANCES to improve leg muscle speed-strength and