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Resumption of training - sensations found (5 / 5)

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And here is the back coming. More than 1 or 2 weeks of vacations for Karate teachers :-), and for you more than 1 or 2 weeks to follow the program of gradual recovery. Here is finally the 5 th week.

Not knowing if the recovery of your club is scheduled for next week or the next, I have prepared a program on demand. Indeed, to approach your first course in great shape, you must rest so that your body assimilates these 4 weeks of recovery. You have just done a week intensive enough (but not excessively), so if the return is scheduled for next Monday, you will have to rest. On the other hand if the return to your dojo is not expected until the week after, we will do an extra week of intensive training.

Week N ° 5: (if the return is in 2 weeks)

You will be able to continue your personal work in intensity with always accelerations. Your week will look a lot like last week. Your sensations must now be present and you are looking forward to finding your club.

Always listening to your body not to put you in the red, you will continue with good training sessions, but without exhausting yourself. You can put intensity in good acceleration, but do not forget to rest between each series and do not make too big sessions that would tire you in depth. We keep in mind our goal to arrive fresh as a roach on the first day of school

This 5th week will allow you to fully recover your feelings Karateka. You will enjoy putting on the kimono and wet it a bit (but not too much!)

Monday :

After the warm-up, you will do a specific bodybuilding session in the form of Tabatas (see supermusculation.com). This is a very intensive training, discovered by Dr. Izumi Tabata and a team of researchers from Tokyo, which is extremely short with series of only 4 minutes.

The principle is very simple, for a given exercise, you do 8 30s worktimes 10s rest right away. During the work phase, you need to do as much rehearsal as possible and the rest time should only last as long as 10s. You will see that finally, 4 minutes is long ...

I propose you to do the following 3 exercises:

  • Pumps arms spread
  • Tractions under table
  • Dips between two chairs

Be careful, you will very quickly feel your muscles get tired, it's normal. The rest of 10s is too short, that's why the muscles are exhausted very quickly. With this method they are forced to use as much muscle fiber as possible to continue. Stay focused to make correct gestures throughout the series.


Tuesday :

Like last week you do each of your katas 1 times slowly to put it back in the head, then once thoroughly. Be careful, it's every technique that has to be given with all your heart and mind, but the kata as a whole must keep its pace. Do not go faster than normal.

Wednesday :

  • 35 min running ou 1 h bike : After 10 minutes of races or bike, you integrate 5 to 7 accelerations of 45 seconds + 45 seconds of rest.
    Like last week, accelerations are almost full but not exhausted because each acceleration must be a little faster than the previous one.
    The 45 seconds of rest are really very slow but not at a standstill: You trot with very small steps or pedal slowly on a small gear while breathing well. Then you come home quietly to recover.
  • Stretches to free the hips.

Thursday :

  • Revision of your kata, same session as Tuesday, 1 slowly time to put it back in the lead, then once thoroughly.

Friday :

On Saturday:

  • Repos

Sunday:

This 5e week is quite busy, but always be careful not to run out, this is not the goal. Feel free to reduce a session if you feel tired.
And next week, you'll do ... the following ...

Week N ° 5: (if the return is next week)

If your club's courses resume next week, you'll be lightening the program significantly to " make juice As they say in sports circles. The goal will be to give the body time to regenerate in order to get the day in its best form (this is the principle of overcompensation we talked about the first week.)

Monday :

Tuesday :

  • Revision of your kata, at your own pace. Without tiring you too much, but letting your feelings speak. It's a fight, enjoy yourself.

Wednesday :

  • 35 min running ou 1 h bike : quietly, in fundamental endurance. You must be able to hold a conversation without being completely out of breath. You can optionally include 10 at 20 minutes from Fartlek if you wish it.
    (The Fartlek consists of alternating accelerations with phases of rest at your own pace, according to your desires and feelings.)
  • Stretches to free the hips.

Thursday :

  • Revision of your kata, same session as Tuesday, the pleasure of sensations found ...

Friday :

On Saturday:

  • Repos

Sunday:

  • Repos

That's it, for this last week, I have clearly lightened the program leaving mostly room for your feelings. Always listen to your body and enjoy yourself.

You have not followed the 5 weeks rework program?

Do not worry about that, it's not a drama, you can very well find your dojo by having no summer training. The first sessions at the club are adapted and your teacher has probably prepared a smooth recovery ...

Above all, do not try to catch up by doing a lot of exercises this last week, it's too late and even dangerous. You could hurt yourself and not be able to resume classes at the club.

I tell you, it does not matter if you're not ready. Trust your teacher and let you guide. Drink a lot of water, rest to the maximum between classes and everything will go well.

Welcome back to you all.

and see you
Bruno

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3 comments

  1. Hello,

    A whole program to become again as before

    Sometimes, 3 weeks of beach are "deadly", must perhaps integrate a diet to recovery, supplements? acidosis?
    (As we go to the restaurant, and noticing the widespread obesity, I found it surprising to see that the portions are the same for the kid as for the giant.
    Of course if we do not fit in his "kimono", that's serious ....)

    For the strength it reminds me of a story of Mullah Nasredin at the cafe. Everyone regretted being old and not having the strength of before. The Mulla then says "me my strength has not changed"
    Everyone looks at each other in amazement and asks for explanations.
    He answers, "Do you see the rock below? and well before I could not lift it and now neither ... "
    (Henri Plee often quoted such stories from Gurdgieff and Idries Shah)

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