Disclaimer: The information on this website is used for educational purposes with all rights reserved to the original researchers, for further reading read their original paper and do your own research & comparisons on each subject, the name of the original author of each paper will be hyperlinked and will be referenced/cited.Any information I have taken out of each paper will have quotation marks at the start & the end of the information. In no way shape or form is the information on this website intended to be misleading. It’s about sharing as much information as possible so that comparisons can be made on each subject highlighting key points.All information gathered will be taken from a mixture of sources such as open access journals & papers, features, editorials, opinions, news, video and others.
This article goes through some concepts relating to Karate such as biomechanics, sprinting, conditioning drills and other aspects to help build knowledge to improve performance. When looking at the performance aspect within Karate & martial arts it is not as simple as it seems, it isn’t merely just punching, kicking and training at the same intensity, there is so many different aspects to take into consideration.
Kumite Breakdown For Competition
Stepping onto the Tatami/Mat: Be confident
Know the Area: There are 5 referees that have a view of different angles so one referee may not see the scoring technique
How many techniques do you know: Gyaku-Tsuki, Kizami-Tsuki, Oi-tsuki, Mawashi-geri, Ura-mawashi Geri,Spinning Ura-mawashigeri, Mae-geri, Yoko-geri, Ashi-barai
Distance: Can you reach the opponent from where you are easily, can you create distance to get your breath back
Timing: Can you throw a technique as the opponent is attacking or when they are moving back
Different techniques: Are you able to choose from a single technique, double techniques or multiple
Kata Breakdown For Competition
The diagram above shows you the rules for technical performance from 2020 which is 70% of your score, as of 2023 this will be 50% with your athletic performance being 50%.
Creating A Structure
Karate is focused on building good foundations i.e. making good stances and posture.
Without it, all techniques will become ineffective and it will crumble.
Having a good structure allows your body to support the delivery of the technique and make them effective just like a pyramid.
Pyramid:
- Has a wide base of support
- Weight is through the centre
- Even on all sides
- Can support all weight
- Sections are built at different times
- Need a base to reach the peak
Just like a pyramid the body is even on all sides with the centre of gravity in the middle.
When you move so does the centre of gravity so that the body can have your weight balanced in all directions.
Misconceptions
There is a common theory that within karate that holding a stance or doing push ups builds strength which is incorrect.
Definitions
Muscular strength: The maximal amount of force a muscle or group of muscles can generate during one contraction.
Muscular endurance: The ability of a muscle or a group of muscles contract repeatedly for extended periods of time without fatigue.
Holding stances builds endurance, push ups build endurance but can build power depending on the rep range.
Endurance: 12+ reps Power: 1-6 reps
Fatigue, Repeated Sprint Ability & Performance
Superior: High power output + High Endurance Output
Poor: High Endurance Output + Low power output
Below is a presentation by Ernie Rimer from NSCA discussing repeated sprint ability, although it is based on sprinting 100m the same concepts apply to Karate and martial arts. A great athlete has a well thought out program and process where they mitigate fatigue as much as possible to allow their body to perform at the best for every rep and set possible.
Training Guidelines
If training more than twice per week, a system should be in place to reduce fatigue. A day of intense training should have a rest day or a lighter day of training the following day.
Example:
Monday: Most intense day 4 sets at 80-90% Tuesday: 2 sets at 50% Wednesday: 5 sets at 70% Thursday: 2 sets at 20% Thursday: Rest day or stretching
The days with lower percentage should be focused on technique.
The same concept can be used when training using heart rate zones as each zone your body responds differently. 0-50% of your maximum heart rate is below your exercise zones as that’s the capacity your heart needs to keep your body functioning, 60-100% is your zones: zone 1: 60-70%, zone 2: 70-80%, zone 3: 80-90% and zone 4: 90-100%.
When training for technique and recovery stay within zones 1 & 2 as the body uses mainly the oxidative system as this is your aerobic zone, within this zone slow twitch muscle fibres are being used. Being in this zone will help improve your neuromuscular system, control, balance and breathing. As there is a constant flow of oxygen within the body little to no lactic acid builds up which will decrease the chances of fatigue allowing you to train for long periods of time building on technique.
When training for speed and power train in zones 3 & 4. Within these zones the body does not require oxygen to function as it relies on the anaerobic system where the ATP PCr system is used to generate quick explosive movements using fast twitch muscle fibres. In these zones you can only train for short periods of time as fatigue will kick in very quickly so it is recommended to have 2-3 minutes of rest in between short bursts of movement to allow the body to recover the energy used and to allow the heart rate to decrease back down to zones 1 & 2 to allow for oxygen to break down the lactic acid within the muscles so that you can keep a good standard of technique when going onto the next set.
Competition Week
After an athlete (child or adult) has competed that week, the next training session is an intense session and this is where a lot of coaches go wrong!!
The competition has the highest intensity within or without a program
Why ?
- Increased psychological stress
- Increased intensity and power output
- Increased muscle soreness after competition
- Reduction in joint stability due to tight muscles
- Decreases in energy
Injuries
Injuries are caused by incorrect technique, overuse, lack of rest, joint misalignment and nutrition, muscles may become overactive and under active causing 6-10 muscles being affected at the same time. To manage these issues, stretching or strengthening can be done, foam rolling and sports massage can be effective, the muscle that is sore may not be the issue.
What’s Behind Success ?
Success is not a straight line It takes a plan with mini hurdles to get over before they add up Failure is apart of success Attention to detail Slow and steady wins the race even if your progress takes more than 10 years to build a pyramid you need to build each block at a time and understand the process.
What Does An Athlete Need To Succeed ?
The pyramid shows a small amount of plans that should be in place for an athlete to succeed at a high level of competition
- Testing
- Scheduling
- Recovery planning
- Gym plans
- Nutrition
- Video analyses
- Others
Want a more in-depth look at karate and performance ? download the Beginners Guide To Karate below which has 192 pages of link to videos, articles and scientific information to help you improve your knowledge and performance.
Adam Jess Performance 