Page 45 - Sports Energy News, Cornwall, Issue No 95

www.sportsenergynews.com Issue #95 December 2020
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KARATE KOMMENTS
High Intensity Kata Training
By Jim Riddell,
Seaway Karate Club
n the last Karate Komments column, we discussed low intensity
Ikata training, a drill that entails the practitioner slowing the
motion of the form down, allowing time to analyze each and every
move for technical correctness. I picked up this training tool back in
the early 90’s at a seminar conducted by France’s Alain Sailly, the
founder of Goshindo, which he developed from his many years of
training and competing in Judo and Jiu-jitsu. Hanshi Sailly, who also
has a degree in Physical Education often inserts some teaching tips
into his seminars. We were a group of approximately thirty karate
black belts, and he explained to us how to slow techniques down to
improve technically (low intensity). He also taught us how to speed
them up to develop power and to improve cardio (high intensity).
Before you begin this drill, it is important to first do a self-
assessment of your health and fitness level, as well as well as any
injuries or other concerns. A good rule of thumb here is to time
yourself doing the chosen kata at regular speed, and then target a
time that is 1/3 or less than your benchmark to complete it.
Make your first movement as hard and as fast as you possibly can
and then try to make every movement thereafter harder and faster
than the previous one. Put all that you have into each move in the
kata and don’t worry about proper technique or correct stances - this
drill is all about speed and power. While proper technique may not
be a concern with this drill, it is important not to finish up a training
session with high intensity practice - always finish up with a few
reps of the same kata either at a low intensity level, at regular speed,
or a combination of both to clean things up and to maintain muscle
memory.
A training session for a single kata would be to begin by doing
it once at regular speed, following that up by two repetitions at the
low intensity level. Then the fun begins! Do the kata three times
at high intensity with a slower-than-normal kata between each
high intensity rep. Follow this by doing one more rep at low level
intensity, finishing things up with a “reset” by doing your kata one
more time at normal speed to clean it up.
To break this session down a little bit, you will have completed
ten repetitions of the kata in approximately ten minutes without
stopping. Many katas will take approximately 45 seconds to
complete when performed at normal speed. The same kata at low
intensity level will take a good two minutes while at high intensity,
it can be completed in less than fifteen seconds. Totaled up, this will
give you a 10-minute home workout consisting of ten repetitions of
your chosen kata.
45
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“Livin’ The Dream”
Senior Tips...
even a possibility.
The depression stage was more like
resignation. We sat sullenly in the dark,
eating too much, drinking too much,
and watching sappy Christmas movies
on TV, getting paler and chubbier as
the weeks and months rolled by. But
that didn’t last. It worked for a while,
like sulking in a corner sucking our
thumb. Maybe the depression stage was
just a realization that tantrums don’t
work and bargaining really is too risky.
And plus, there’s nothing on TV. And
being reminded daily that so many have
it worse was just irritating.
But eventually, even if reluctantly, we
By Janeen Wagemans
adjusted. We got up, cleaned the house,
n the beginning, we were flapping learned Zoom, walked the dog, stood
Iaround banging into things, not sure of in line at the grocery store, painted the
how we could possibly adjust to radical guest room. At last, we reached the
stage of acceptance. We have a wardrobe
changes in our way of navigating the
of masks, including a favourite or two,
world. It came upon us suddenly. We
weren’t prepared. We were busy. We had and regular Zoom dates with old friends
no time for this! we’d lost touch with and wonder why.
We, like everyone else on earth, seemed Annoyed as we are with the phrase “new
to through the stages of grief for our lost normal”, it actually is a thing, and we
have learned to live in it. We feed the
lifestyles.
birds. We get on with it.
First there was denial, of course. This
couldn’t really be happening. Not really. But much to our surprise, we have also
But we got masks and put them on, discovered a sixth stage: the stage of
feeling awkward and foolish for a while. learning something hard.
Waiting in line for the grocery store was People, we hear, have developed
irritating. Some refused and proudly interesting obsessions - or obsessive
interests, to be more precise. Stargazing.
announced to anyone who would listen, Solving Rubik’s cubes. Sourdough
that they just left. The line was too bread – that complex holy grail for home
long! Young folks working in stores, bakers. Learning a new language (there’s
with obvious trepidation, reminded an app for that!). Genealogy. Chess has
their elders to put on a mask or “please made a comeback. Learning to code and
maintain distance”. why not? Model railroading. Guitar.
It didn’t take long for stage two to set Robotics. Tatting.
in. Anger. The tantrum phase. And the Who knew that beneath our busy lives,
anger was frustratingly undirected, so there lurked a previously undiscovered
we just fired off at any moving target: urge to learn something hard, something
the neighbours, the government, China,
that takes time, determination,
storekeepers, fellow shoppers, scientists, persistence, and devotion? And that
facts. from this, we could derive a calming and
Stage three. We tried bargaining with the rewarding sort-of- satisfaction?
virus but with little success. The virus, it Maybe, just maybe, having battled
seems, holds all the cards. “Surely I can through denial, and anger, and
just socialize with these few friends”.
bargaining, and depression, we finally
“But it’s only my grandchildren!”. “It’s arrived at not simply acceptance, but a
just an hour or two”. Like speeding down
the highway, the more often we did it burst of joy.
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