Notes On Training (for Shotokan Karate)
Principles of Aikido (Akikai)
Westbrook A., Ratti, O.
Aikido and the Dynamic Sphere
Chu, Donald, Ph.D.
Explosive Power and Strength
Acceleration of weight during weight training is a MUST for power (speed).
Targets type II fibres and builds moto-neural activity as well. PREVENT
INJURY, USE PROPER FORM .
Carb an hour before training. BCAA enriched protein supplement too.
Carb == microwave corn, honey (both low glycemic index ensure steady
supply of carbs over workout to prevent early exhaustion) .
Caffeine helps as well. However, more than 12 micrograms in a urine test
is banned. A cup-o-joe is OK, 5-6 cups is not .
Plyometrics a MUST for power [5, 1, 2, 3].
Don't run or bicycle. Jump rope instead. Endurance training will hurt
your power goals. Jumping rope is plyometric and is definitely a power
exercise. Go as fast as you can, spending as short a time on the ground as
possible. Great warm up and cool down.
Pyramid and reverse pyramid for sets & reps. Use 60% of 1RM, high
intensity, acceleration, and a modest rep count. Endurance (high rep
count) will hurt your POWER goals. Lower weight will hurt strength goals
Work antagonistic muscles. Large groups before individual muscles. Train
to fail but WITH FORM. Bad form hurts, will cause injury.
Negatives take a long long time to recover. Not recommended for power
anyway. You MUST train type IIa and IIb fibres, anything slow is type I
Protein supplement within 90 minutes after training .
Deep, cross fibre massage after training. Heat stimulation (hot shower
beating down) speeds and aids recovery .
Vertical jump test for tracking power progress (lower body). Other tests
for tracking progress on other groups .
Just getting BIG (hypertrophy) is useless except for body building and
looking good. Training MUST be goal oriented. For sport, POWER is the
goal. Compensatory Acceleration Training or something similar can bring
you POWER. Everything else (isometrics, isokinetics, superslow etc.)
won't. Plyometrics is highly recommended [1 ,3].
Train sport _movements_ in the final phase (i.e., as you move closer to
competition. Become very plyometric in your training program [1, 3, 5].