Arm Speed & Strength Workout

Arm Speed & Strength Workout

Warm-Up - Approximate Time 5 Minutes

Do the following for 10 Seconds Each. Repeat 4 Times

1. Jog-On-The-Spot
2. Side-to-Side
3. Jab Punches Each Side
4. Heel Touches
5. Knee-Ups
6. Star Jumps
7. Spotty Dogs

Basic Stretches - Approximate Time 5 Minutes

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

Arm Speed Exercises

Starting all of the following with both arms in the executed position of that particular technique, draw them back to the hip (Hikite) simultaneously, and fast, and double execute the technique again. Then draw just the left arm back to the hip, preparing with the right and execute the same technique but with the left arm only. Repeat with the right arm. Execute the exercise 5 times each side of the body so that the left arm prepares too on the single techniques. See videos provided.

Double Arm Techniques with Speed - Approximate Time 10 Minutes

1. Double Straight Punch followed by two single Punches
2. Double Rising Block followed by two single Rising Blocks
3. Double Downward Block followed by two single Downward Blocks
4. Double Forearm Block followed by two single Forearm Blocks
5. Double Inside Block followed by two single Inside Blocks
6. Double Knife Hand Block followed by two single Knife Hand Blocks

Kata - Approximate Time 15 Minutes

1. Choose a Kata to do once all the way through.
2. Choose a Kata and practice sequences of 5 to 10 techniques from it, 3 to 5 times. Gradually, increase the speed and power. Focus, in particular, on the turns of the Kata. Really think about where your foot is landing and consciously place it where it needs to be before repeating it fast again.

Arm Strengthening - Approximate Time 5 Minutes

1. Dumbbell Shoulder Press Alternating Arms x 20 Each Arm
2. Double Dumbbell Tricep Lift x 20
3. Bicep Curl with Dumbell x 10 Each Arm
4. Dumbell Upright Row x 10
5. Single Dumbbell Swing with both hands holding into Natural Stance from Sumo Stance
6. Single Dumbbell Swing with both hands holding Into Sumo Stance from Natural Stance

Warm Down with Yoga Poses & Stretches - Approximate Time 15 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. Cow Face Pose - Left & Right
7. Upward Facing Dog Stretch
8. Extended Puppy Pose Stretch (sit back as far as possible)
9. Reclining Hero Pose
10. Supported Shoulder Stand
11. Plow Pose
12. Cow Pose
13. Cat Pose
14. Downward Facing Dog Pose
15. Standing Forward Bend Stretch (hamstrings stretch)
16. Scapular Range of Motion
17. Tricep Stretch Arm Across Body & Behind Head Versions
18. Neck Stretches - Side-to-Side, Left-and-Right, Up-and-Down

Kata Visualisation - Approximately 2 Minutes

Finish by assuming Seiza, close your eyes and visualise performing the whole Kata from above with speed and power at a venue of your choice such as a tournament or in the Dojo. When visualising it, aim to perform it with confidence and at a high level standard even if your physical standard is not as high.

Additional & Recommended Steps for Improved Performance, Immune & Wellness

Massage Roller 

I recommend using a massage roller daily, even if it’s for only 30 seconds. This helps further reduce the likelihood of injuries and back pain. Look out for more information on this soon.

Nutrition

If you’re a serious competitor/karate-ka, I would urge you to use nutrition recovery and muscle repair products around your training for better performance and improved health. I choose to use a good quality product that has been approved by Informed Sport. If you want to know what I use, just ask. The sports range I use also allow me to get 25-50% off as an ambassador. If you’d like to know how to become an ambassador, drop me a message.

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.

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