Training Philosophy

Karate is a striking martial art where speed, precision, and explosive power determine outcomes. S&C for karate enhances these attributes while protecting joints subjected to repetitive kicking and punching. Key principles: - Dojo time is primary; S&C supports, doesn't compete - Lower body explosiveness powers kicks and footwork - Hip rotation generates punching power (like boxing) - Flexibility is performance, not just injury prevention - Isometric strength supports kata stances (kime) - Recovery management is crucial - karate training is demanding CRITICAL: Rate of Force Development - Scoring actions occur in <0.5 seconds - faster than time to generate maximal power - Train RFD (rate of force development), not just peak power - Reactive plyometrics transfer better than traditional plyometrics Volume must be conservative: - Karate training includes significant conditioning - Adding high-volume lifting leads to stiffness and slow techniques - 2-3 S&C sessions per week maximum - Focus on explosive power, not muscle size - During competition phase, S&C drops to maintenance CRITICAL: Knee Injury Prevention - 73.6% of elite karatekas report knee injuries (PMC 2021) - Primary mechanism: inadequate hip rotation forces compensatory knee rotation - MUST verify hip mobility before progressing kicking volume