It's already been two weeks since we gradually returned to physical exercise. You should begin to feel good about your body and hear the call of the kimono.
This week, we are going to start a specific karate work to reconnect with our favorite discipline and make work our brain that has been dormant since already 1 month and a half.
So while continuing our work of gradual fitness with warm-ups, stretching, a little bodybuilding and cardio, we will integrate karate training that we will also review.
You still do not have to force or seek to go fast. Take this week as a week of revision, it's the brain that works.
A too fast recovery of karate may be harmful for your joints. Indeed, you start to get back into shape, that's good, but your brain is not yet reconnected and you may not be very good at mastering your techniques, especially not to stop your techniques early enough to protect your joints. (elbows and knees).
Focus on learning and controlling your techniques.
Our week 3 will be a little more cerebral than the first two with a rise in weight training and cardio training:
Week N ° 3:
Monday : Full heating up + ( musculation + Upper body stretches ) + Choku Tzuki - As for last week you incorporate bodybuilding in your stretching session, but you increase a little the number of repetitions by series and the number of series. You can do a few sets of pumps, a few dips between two chairs, a few pulls under a table or with a drawbar.
Alternate the series of musculations with stretching. Make 1 minutes of rest between each series.
- 3 4 series of 12 pumps then stretching triceps and pecs.
- 3 4 series of 8 pulls then stretching shoulders and biceps.
- 3 to 4 6 series dips between 2 chairs then triceps stretching.
You finish with a training of Choku Tzuki, without forcing, just to oxygenate the muscles that come to work.
Tuesday : Rest and Revision of your kata, without warm-ups, slowly just to remember them.
Wednesday : 30 min running ou 50min + bike Stretches to free the hips. After 10 minutes of races or cycling, you integrate 5 with 7 accelerations of 30 seconds + 30 seconds of rest. Accelerations are almost complete but without exhaustion. Attention, remember anyway because each acceleration must be a little faster than the previous one. The 30 seconds of rest are very slow trot with very small steps while breathing well. Then you finish quietly to recover well.
Thursday : Repos and Revision of your kata, always without speed, but focusing on the final contraction at the end of the techniques and the relaxation that follows these contractions..
Friday : Full heating up + Work of movement and punch: Oizuki- Finish with 3 series of 12 Mae Geri (5 left and 5 straight) with 1 minute rest between sets then you do 30 dry stretching of each quadriceps (Always the same control of the technique to not hurt your knee.Do not stretch your leg!)
On Saturday: Repos (A glass of Bordeau, but not more :-))
Sunday: Repos ou marche (1 to 2 hours) or Revision of your kata, without warm-ups, slowly just to remember them. You can speed up a bit (I said a little) after 10 minutes.
This third week begins to be a little more busy than the first two and you slowly get back to karate. The sensations come back. You can not wait to return to the dojo.
Be careful not to go too hard on your kata, you're still running, it's the revision phase.
I wish you a good week of training and give you an appointment next week.
"How to succeed your grade passes"