Arm Speed & Strength

Arm Speed & Strength

Warm-Up

1. On The Spot Jogging x 2 Minutes
2. Knee-Lifts x 20
3. Axe Kicks x 20
4. Front Kicks x 20
5. Lunges x 10
6. Lunge & Twist Upper Body x 10

Basic Stretches - Approximate Time 5 Minutes

1. Circle Arms Forward & Backward (big range of movement)
2. Sumo Stance Stretch
3. Hip Flexor Stretch Both Sides
4. Upward Facing Dog Stretch
5. Extended Puppy Pose Stretch (sit back as far as possible)
6. Downward Facing Dog Stretch
7. Standing Forward Bend Stretch (hamstrings stretch)
8. Scapular Range of Motion
9. Tricep Stretch Arm Across Body & Behind Head Versions
10. Neck Stretches - Side-to-Side, Left-and-Right, Up-and-Down

Abs/Core

1. Leg Widens - On back, lift legs (with feet together) to a 90 degree position from floor. Now widen the legs as far as possible and return together x 20
2. Alternating Leg Raises x 20
3. Ab Reverse Curl x 20
4. Crunches x 20

Arm Speed

Double Arm Techniques with Speed:

1. Double Straight Punch and back to hip simultaneously x 10
2. Double Rising Block and back to hip simultaneously x 10
3. Double Downward Block simultaneously x 10
4. Double Forearm Block simultaneously x 10
5. Double Inside Block simultaneously x 10
6. Downard Block & Inside Block Simultaneously x 10
7. Double Knife Hand Block simultaneously x 10

Single Arm Techniques with Speed:

1. Straight Punch x 10
2. Rising Block x 10
3. Downward Block x 10
4. Outside Forearm Block x 10
5. Inside Block x 10
6. Knife Hand Block x 10

Kata - Approximate Time 10-15 Minutes

1. Heian Godan
2. Choose a Kata and practice sequences of 5 to 10 techniques from it, 3 to 5 times. Gradually, increase the speed and power. This should take around 10-15 Minutes.

Arm Strengthening x 2 Reps of the Following

1. Dumbbell Shoulder Press Alternating Arms x 10-20 Each Arm
2. Standing One Legged Dumbbell Lift x 10-20 Each Arm
3. Bicep Curl with Dumbells x 10-20 Each Arm
4. Dumbell Upright Row x 10-20
5. Double Dumbell Swing Up into Natural Stance - Arms Straight Above Head swinging downwards bend back 90 degrees and swing behind to a 90 angle

Warm Down with Stretches - Approximate Time 10 Minutes

1. Wide Angle Seated Bend - Front, Left & Right
2. Wide Angle Seated Revolved Head-To-Knee - Left & Right
3. Seated Forward Bend
4. Bound Angle Pose
5. Half Lord of the Fishes Stretch - Left & Right
6. Low Lunge Pose - Left & Right
7. Upward Facing Dog Stretch
8. Extended Puppy Pose Stretch (sit back as far as possible)
9. Reclining Hero Pose
10. Reclining Spinal Twist - Left & Right
11. Cow Face Pose - Left & Right
12. Supported Shoulder Stand
13. Plow Pose
14. Garland Pose
15. Crane Pose
16. Cow Pose
17. Cat Pose
18. Downward Facing Dog Pose
19. Standing Forward Bend Stretch (hamstrings stretch)
20. Scapular Range of Motion
21. Tricep Stretch Arm Across Body & Behind Head Versions
22. Neck Stretches - Side-to-Side, Left-and-Right, Up-and-Down

If you’re not sure of any exercises, just drop me a message. Most of the exercises can be found if you google them.

If you cannot do some of the stretches, try to do an easier version. If you need help with this, just drop me a message.

Message me for a FREE PDF of the workout routine.#passionforkata #karate #kata #shotokan #shitoryu #gojuryu #wadoryu #kyokushinkai #fitness #strength #power #speed #stretch #yoga #coreconditioning #fitat50 #nutrition #protein #repair #recovery #refuel #hydration #welsh #british #european #belief #meditation #visualisation