What is a good cross training program for a black belt in karate?

-- CkarateMY

You didn't identify the style of karate you practice, Ckarate, but I bet it's a form that emphasizes kicking or punching, or both. (It takes years of study to be able to come up with these insights folks)! Do you play full contact karate and spar a lot, and practice long katas? I think a cross training program tailored to mesh with the demands of your karate style is the one that will work best for you.

If you spar or compete for a certain number of rounds, skipping rope or using a stepper for the same length of time as a round (and resting for a period of time equal to the rest between rounds), is one way to strengthen your cardiovascular system. If you perform long katas, you may benefit more from cycling or in-line skating at a moderate pace to help build endurance.

There is still some resistance to Western forms of exercise from martial arts teachers because they train the body but not the spirit. Yet loads of martial artists lift weights. As long as you don't go too heavy, weight training will help, not harm, you. I think of martial arts as an endurance sport with lots of intense bursts of effort. Use weights that are lighter (something you can do twelve to fifteen reps with) for muscular endurance and plyometrics for kicking and punching power.

Hitting the heavy bag is a form of plyometrics you've already done. There are many other drills you can try as well. Push a heavy bag away from you. Each time it pendulums back toward you, shove back with both hands and repeat until you're tired. This works the muscles of the chest, shoulders and triceps. For more information on plyometric exercises, check out Explosive Power, by Ed Derse, available from Health for Life at (800)-874- 5339. I would also ask your sensei if there are any cross training methods she or he recommends. You wouldn't want to displease the master, grasshopper!

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