🇪🇸🇬🇧 Entrenamiento Físico para el Karate👉 Enlace en la Bio 🇬🇧 👇

🗣️1 Simple Secret that will change your performance in Karate...

When you make jumps to improve your speed (Plyometrics) you must execute them with maximal execution speed 👉 120 + 72h + 120

✅ Session 1 - 60-120 Jumps
✅ 72h Rest between sets
✅ Session 2 - 60-120 Jumps

Split the Total Number of Jumps in sets of 10 reps (maximum)... Rest for 2-3 min between sets to full recovery.

Shiai Kumite (WKF) already has lots of hopping by nature. It's not a good strategy to overload your knees, ankles, muscles with hundreds of additional jumps that won't add nothing significant to your Karate and will only increase muscle and joint strain.

If, at this moment, you are thinking on how you train Endurance without making circuits with the ladder, hurdles, etc, ask it to me in the Comments and I will answer in a special video 😉

👉Take your Training Methodology to the next level. Find out how by clicking on the link on the bio.

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"Don't complicate the Physical Training for KARATE with exercises that take more than a few minutes to master...
..Karate already has enough complexity, and you should save time to perfect it." - Pedro Candeias (founder of Karate Science Academy)

🇬🇧 Plyometric Training is, fortunately, being more and more popular on social media, among athletes. But you have to understand you can use it in different ways, according to your goals, needs, and sports characteristics.

Although jumping farther or higher can be a good way to develop power and measure the power growth of your lower limbs, in Kumite and Kata it's more important that you can develop a very faste transition phase in the displacement.

Am I saying that developing power is not important for Karate? Of course not... But you have to focus a big part of your Plyometrics on moving faster rather than only trying to jump higher or farther. You're not a basketball player 😉

One of the most important things you must develop when using Plyometrics to develop speed for Karate is the sensation of feeling very light touching the ground...

First, develop the sense of feeling the floor is burning whenever you practice a new plyometric drill, improving your coordination...

One big mistake Karatekas make is to start focusing too much on how high or long they can jump... That also has its role but it's not the most important variable for speed displacement and you have other methods to develop power. Use Plyometrics mostly with the specific goal of moving faster, not longer or higher. You're not a jumper 😉

It's not supposed to end maximum speed/acceleration training exhausted!

To maximize your speed/acceleration training you must be able to perform each set without fatigue. You must let your nervous system (the most important part of your speed performance) recover!

Pauses between sets must be longer than most Karatekas do... 2-3 minutes between sets (there is one exception but this is standard for most methods).

These photos mark the culmination of a project that lasted six months… a period during which I worked as a consultant for FEPAKA (Panamanian Karate Federation) and the Panamanian Olympic Committee, planning the physical training of five kumite athletes.

These photos are from the South American Youth Games, where four of those athletes managed to reach the podium. A small country with less than half the population of Portugal, competing on equal terms with major South American karate powers such as Brazil, Chile, and Venezuela…

…a country that, until less than a year ago, had only achieved one international medal in its entire history.

It has been a great pleasure to work with Senseis Armando Mendoza and Joel Carrera (national team coaches), with President Eduardo Frias, and with Sensei Driss El Mannani (former technical director of FEPAKA and the person who brought me into this project).

SOUTH AMERICAN YOUTH GAMES
Dessire Frias 🥈
Isabel Mendoza 🥈
Ahysmar Petterson 🥉
Ian David 🥉
David Rodríguez

During the 6 months I worked as part of this team, the following international results were also achieved 👇

WKF YOUTH LEAGUE – Venice
Dessire Frias 🥇

CENTRAL AMERICAN CHAMPIONSHIP
Dessire Frias 🥇
Ian David 🥇
Ahysmar Petterson 🥉
David Rodríguez 🥉
Isabel Mendoza 🥉

USA OPEN
Ian David 🥇🥇🥉
Isabel Mendoza 🥇
Dessire Frias 🥈🥉

We keep working 👊🏻 From Karate Science Academy to the world.

Martial regards,
Pedro Candeias