Training Rules

Prioritize hip rotation and core power exercises

Power in karate comes from hip rotation, like boxing

Emphasize explosive lower body training (jumps, bounds)

Kicks and footwork require explosive lower body power

Include flexibility work in every training week

Flexibility is performance for high kicks and stances

Include hip flexor strengthening for kick chamber

Strong hip flexors hold the chamber position for powerful kicks

Never train to the point of significant stiffness or DOMS

Stiffness impairs flexibility and technique speed

Include rate of force development (RFD) training, not just peak power work

Karate scoring actions occur in <500ms - train the ability to generate force rapidly, not just maximally

Verify hip internal rotation >= 35 degrees before progressing kicking volume

73.6% of elite karatekas report knee injuries. Primary mechanism is inadequate hip rotation forcing compensatory knee rotation. Screen hip mobility and address deficits BEFORE increasing kick training volume.

Avoid exercises that stress knees in rotated positions

Karateka have high knee injury rates from rotational stress

Keep S&C volume conservative (2-3 sessions max)

Karate training is already demanding; overtraining slows techniques

Reduce S&C to maintenance before competitions

Peak freshness and flexibility for competition