Karate Endurance Exercises

Endurance training is crucial for the karate athlete to be in top shape for bouts. In particular, martial artists should focus on anaerobic exercise, in which the heart beats at 90 percent of capacity, according to Sports Doctor (see References 3). To calculate this number, subtract your age from 180; the resulting number is the minimum heart rate you need to reach. Anaerobic endurance training helps the athlete build the explosive power and speed needed for success in karate. A combination of aerobic and anerobic exercises will help you develop both sides of the endurance coin, making you ready for whatever you face in the dojo.

Instructions

  1. Core Exercises

    • 1

      Warm up before performing any anerobic exercise, so as not to put undue strain on unstretched muscles. Reach down to your toes and pull your chest in toward your legs. Rotate your ankles and knees to loosen the joints.

    • 2

      Do push-ups and sit-ups to strengthen your core. Tighten your core, or stomach and abdominal muscles, before each repetition. Exercise to exhaustion for five minutes, then rest before the next round.

    • 3

      Use an exercise ball to increase your core strength and endurance. Lay back on the ball with your feet still on the ground, and do a series of crunches in which you contract your core muscles and lift your head and arms without coming to a full sit-up position. Lift one leg, then the other while continuing to do the crunches. Put your legs against a wall and do more crunches.

    Kicking Exercises

    • 4

      Lie on your back on a bench. Let your left leg drop below the bench. As you lift it, move your right leg and right arm back to emulate the movement you will do in your actual series of body positioning and movement exercises, or your kata. Repeat for both legs.Try this exercise very slowly, to increase resistance and build strength. Then try it again very quickly, to build speed matching your strength.

    • 5

      Move to a standing position. Perform as many kicks against a bag as you can in one minute. Kick the same location on the bag each time. Kick as if you are kicking through the bag, not just kicking its surface. Increase your time to two minutes, then three. Keep track of your number of kicks per minute, and try to increase it, so as to increase your explosive power. Use a partner to support you in the standing position if needed.

    • 6

      Repeat your kicking exercises against the bag using all types of kicks: front kicks, side kicks and roundhouse kicks. Make sure you focus on completing as many kicks as possible within a minute so as to build your anaerobic endurance.

    Punching Exercises

    • 7

      Increase your arm strength and stamina by using a resistance band, which allows for your arm and core muscles to work with constant tension. Keep proper form while working with the resistance band. Use the resistance band as a warm-up for your regular punching workout, and do as much of your kata as possible using the band.

    • 8

      Practice your karate punches against a striking post or a strike shield held by a partner, rather than using a heavy bag, so as to build sharp focus to each punch and to avoid pushing the bag forward.

      Perform as many punches against the striking post as you can in one minute. Strike as if you are punching through the post. Increase your time to two minutes, then to three. Keep track of your number of punches per minute and try to improve it. Use your whole body with each punch.

    • 9

      Repeat your punching exercises against the striking post or against your partner using a strike shield with all types of punches: Front punches, back punches, and reverse punches. Repeat the exercises with with both your right and left hands so as to build endurance and strength equally on both sides of your body. Focus on completing as many punches as possible within your allotted time period of one to three minutes, so as to build your anaerobic endurance.