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Strength Training For Karate Point Fighting
http://clik.to/clubdekaratedo [email protected]
1
This is a 12-week program leading up to a tournament. The
tournament takes place on week 13.
Phase I (Weeks 1-2)
During this phase do three workouts per week. Although the
entire body is worked in every workout, each day has a different
emphasis. Day 1 focuses on the upper body pushing muscles, day 2 on
the legs, and day 3 on the upper body pulling muscles. Exercises
listed together are combination exercises. For example, BB High
Pull + Clean + Push Press at 4/4/4 reps means do 4 reps of high
pull then 4 reps of clean then 4 reps of push press. The load on
combination lifts will be determined by the weakest lift. Rest 1-2
min between sets.
Day 1
Exercise Sets Reps Intensity
BB High Pull + Clean + Push Press
3 4/4/4 50% of 1RM
Flat BB Bench Press 3 10 70% 1RM
DB Incline Bench Press 2 10 70% 1RM
DB Tricep Extension 2 10 70% 1RM
BB Step Up 3 10 65% 1RM DB Romanian Deadlift 2 8-10 65% 1RM
Lat Pulldown to Front 3 10 60% 1RM
Rotator Cuff Exercise 1 10
Ab Exercises
-
Strength Training For Karate Point Fighting
http://clik.to/clubdekaratedo [email protected]
2
Day 2
Exercise Sets Reps Intensity
DB Hang Snatch + Overhead Squat 3 6/6 50% 1RM
BB Back Squat 3 10 70% 1RM BB Side Lunge 2 10 70% 1RM Lying Leg
Curl 2 8-10 65% 1RM Seated Low Cable Row 3 10 65% 1RM
BB Biceps Curl 2 10 65% 1RM DB Flat Bench Press 3 10 60% 1RM
Rotator Cuff Exercises 1 10
Ab Exercises
Day 3
Exercise Sets Reps Intensity
Squat and Press 3 6 50% 1RM BB Bent Over Row 3 10 70% 1RM
1-Arm Lat Pulldown 2 10 70% 1RM
DB Hammer Curl 2 10 65% 1RM BB Decline Bench Press 3 10 65%
1RM
Tricep Pressdown 2 10 65% 1RM DB Front Lunge 3 10 60% 1RM
Rotator Cuff Exercises 1 10
Ab Exercises
Phase II (Weeks 3-4)
Phase II uses the same exercises as phase I but different
numbers of reps and heavier loads. The three days have the same
push, pull, or leg emphasis. Rest 1-2 minutes between sets.
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Strength Training For Karate Point Fighting
http://clik.to/clubdekaratedo [email protected]
3
Day 1
Exercise Sets Reps Intensity
BB High Pull + Clean + Push Press
3 4/4/4 50% of 1RM
Flat BB Bench Press 3 8 75% 1RM
DB Incline Bench Press 2 8 75% 1RM
DB Tricep Extension 2 8 75% 1RM
BB Step Up 3 8 70% 1RM DB Romanian Deadlift 2 8-10 65% 1RM
Lat Pulldown to Front 3 8 65% 1RM
Rotator Cuff Exercise 1 10
Ab Exercises
Day 2
Exercise Sets Reps Intensity
DB Hang Snatch + Overhead Squat 3 6/6 50% 1RM
BB Back Squat 3 8 75% 1RM BB Side Lunge 2 8 75% 1RM Lying Leg
Curl 2 8-10 75% 1RM Seated Low Cable Row 3 8 70% 1RM
BB Biceps Curl 2 8 70% 1RM DB Flat Bench Press 3 8 65% 1RM
Rotator Cuff Exercises 1 10
Ab Exercises
-
Strength Training For Karate Point Fighting
http://clik.to/clubdekaratedo [email protected]
4
Day 3
Exercise Sets Reps Intensity
Squat and Press 3 6 50% 1RM BB Bent Over Row 3 8 75% 1RM
1-Arm Lat Pulldown 2 8 75% 1RM
DB Hammer Curl 2 8 75% 1RM BB Decline Bench Press 3 8 70%
1RM
Tricep Pressdown 2 8 70% 1RM DB Front Lunge 3 8 65% 1RM Rotator
Cuff Exercises 1 10
Ab Exercises
Phase III (Weeks 5-8)
During this phase the push, pull, legs emphasis remains the same
but new exercises are introduced and fewer reps are done. Rest 2-3
minutes between sets.
Day 1
Exercise Sets Reps Intensity
BB Power Shrug + Behind the Neck Push Press + Good Morning
3 4/4/4 50% 1RM
DB Decline Bench Press 3 6 85% 1RM
DB Pullover 2 8
BB Lying Triceps Extension 2 8-10
Leg Press 3 6
Stiff Leg Deadlift 2 8-10
Wide Grip Pull-up 3 6
Rotator Cuff Exercises 1 10
Ab Exercises
-
Strength Training For Karate Point Fighting
http://clik.to/clubdekaratedo [email protected]
5
Day 2
Exercise Sets Reps Intensity
BB Hang Snatch + Overhead Squat + Sots Press
3 4/4/4 50% 1RM
BB Deadlift 3 6 85% 1RM DB Squat 2 8 75% 1RM Standing Leg Curl 2
8-10 70% 1RM
Lat Pulldown Behind the Neck 3 6 80% 1RM
DB Kung Fu Curl 2 8 75% 1RM DB Flat Bench Press w/
semi-supinated grip
3 6 70% 1RM
Rotator Cuff Exercises 1 10
Ab Exercises
Day 3
Exercise Sets Reps Intensity
DB Hang Clean + Lunge Press 3 6/6 50% 1RM
T-Bar Row 3 6 85% 1RM 1-Arm Bent Over Cable Row 2 8 75% 1RM
Concentration Curl 2 8 75% 1RM BB Incline Bench Press 3 6 80%
1RM
DB Tricep Kickback 2 8 75% 1RM DB 1-Leg Squat w/foot on bench 3
6 70% 1RM
Rotator Cuff Exercises 1 10
Ab Exercises
Phase IV (Weeks 9-11)
This phase uses different exercises, reps, and loads than phase
III. Rest 3 to 5 minutes between sets.
-
Strength Training For Karate Point Fighting
http://clik.to/clubdekaratedo [email protected]
6
Day 1
Exercise Sets Reps Intensity
BB High Pull + Clean + Push Press
3 4/4/4 60% of 1RM
Flat BB Bench Press 3 3 90% 1RM
DB Incline Bench Press 2 6 85% 1RM
DB Tricep Extension 2 6-8 80% 1RM
BB Step Up 3 6 80% 1RM DB Romanian Deadlift 2 8-10 70% 1RM
Lat Pulldown to Front 3 6 75% 1RM
Rotator Cuff Exercise 1 10
Ab Exercises
Day 2
Exercise Sets Reps Intensity
DB Hang Snatch + Overhead Squat 3 6/6 50% 1RM
BB Back Squat 3 3 90% 1RM BB Side Lunge 2 6 85% 1RM Lying Leg
Curl 2 8-10 75% 1RM Seated Low Cable Row 3 6 80% 1RM
BB Biceps Curl 2 6-8 80% 1RM DB Flat Bench Press 3 6 75% 1RM
Rotator Cuff Exercises 1 10
Ab Exercises
-
Strength Training For Karate Point Fighting
http://clik.to/clubdekaratedo [email protected]
7
Day 3
Exercise Sets Reps Intensity
Squat and Press 3 6 50% 1RM BB Bent Over Row 3 3 90% 1RM
1-Arm Lat Pulldown 2 6 85% 1RM
DB Hammer Curl 2 6-8 80% 1RM BB Decline Bench Press 3 6 80%
1RM
Tricep Pressdown 2 6-8 80% 1RM DB Front Lunge 3 6 75% 1RM
Rotator Cuff Exercises 1 10
Ab Exercises
Phase V (Week 12)
This is a period of active rest. Do no lifting but continue with
other workouts. Make sure that no training is done for 48 hours
prior to the competition.
