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In this episode, I talk about explosive strength, aka power, and how it is related to your karate performance. Here I share some of the methods used to increase explosive power and which one might be the most appropriate for karate. So, stay tuned and enjoy. If you have not heard the first episode where I talk about maximal strength, I suggest to so, before diving into his one.    Episode Show notes and links: What is power and what are three methods we can use to develop it [2:10]   Power is strength compressed in time. Power (P) = Force (F) x Velocity (V) To increase power we need to either become stronger or become faster. Methods used for developing power, aka explosive strength Olimpic lifts: push jerk, power clean, power snatch, squat snatch. Dynamic-effort method – bench press, box squat, squat, etc. Plyometrics Ballistic method Olimpic lifts and dynamic effort exercises [4:35] Many athletes have successfully used Olimpic lifts do develop powerful bodies. They incorporate whole body movements. Among athletes, the most common are some variations of the Olympic lifts such as power snatch and power clean. This is due to the lack of mobility to get in a deep squat position necessary to perform the snatch and clean & jerk. Plyometrics and jumps [11:40] Plyometric exercises have three phases, an eccentric phase that stretches the muscle, the amortization phase focusing on dynamic stabilization, and the concentric phase that concentrically contracts the muscle. Plyometrics put stress on your joints, ligaments, muscles, and connective tissue. Therefore it is imperative to develop adequate strength and good technique before incorporating plyometrics into your training routine. In general, plyometric exercises are divided in: low impact exercises medium impact exercises high impact exercises For more ideas, click here. Ballistic method [19:00] Ballistic exercises involve releasing or throwing an object (medicine ball). This method is great for building power in your upper body. All you need is a different size and weight medicine balls and free space. For this reason, medicine balls can quickly become part of your karate training.   If you have any thoughts, question, or maybe something you like me to cover in the future, please write it in the comments. Until next time, LET THE POWER BE WITH YOU.    

If you’ve asked me about strength training related to your karate performance 5 or 10 years ago, the answer would have been different than the one I share in this episode. Today, this is my answer in a nutshell. The questions I usually get are: What are the right exercises? How many repetitions should I do? What is the correct load and intensity? Should I prefer weights or body weight exercises? Fast or slow execution? How often? In this episode, which is the first of the series of episodes that will follow, I cover some general aspects of strength training and information that will help you to structure a maximal strength training routine. Strength is the ability of a muscle or muscle group to generate muscle force under specific conditions. Maximal Strength is the ability of a muscle or a group of muscles to produce a maximal voluntary contraction in response to optimal motivation against an external load. Before you even start constructing a strength plan there are things you should take into consideration. Factors you need to be aware of when developing a strength program: The type of strength required for your sport (karate); The type of muscle contraction involved in the movement; The rest period between repetitions; The sequence of exercises; The development of an optimal static and dynamic range of motion; The training history of the individual; The level of sports proficiency of the individual; Factors limiting the strength production: Neuromuscular efficiency Biomechanical efficiency Psychological factors Pain and fear of pain Injury and fear of injury Fatigue The eight types of strength athletes need according to Pavel Tsatsouline, Founder and Chairman of StrongFirst: Real Strength – get stronger than another karateka, not stronger than a bodybuilder; Safe Strenght – stay with exercises that are safe; Strength Skill – have control over your muscles; Easy Strength – you should become stronger without getting tired and sore; Slow Strength – this is important for developing dynamic strength later on; Dynamic Strength – plyometrics and power training; Symmetrical Strength – develop a balance between the left and the right side; Simple Strength – stick to a limited number of exercises that provide most benefits; General Information for improving strength (max. strength) Load (%1RM)                               80-100% Repetitions per set                      1-5 Sets per exercise                         3-5 Rest between sets (min)             2-6 Set duration (sec per set)           5-10 Speed per rep (% fo max)          60-100 Training sessions per week       2-3 In the next episode, I will talk about the next step in constructing a strength program that is specifically focused on making you faster, quicker and more explosive. Exactly what you need in karate. If you have any questions or anything you want me to cover in the next episode, related to strength training, please leave a comment.

In this episode, we are talking with twin sisters who originally come from Macedonia but now live and pursue their karate career in  Australia, under the umbrella of the Australian Karate Federation. Both compete in kata, and they are the first karate athletes who have gotten a scholarship from the prestigious Western Australian Institute of Sport. Marijana and Mishela started training karate from a very young age and have been competing since they were six. Sports accomplishments: U21 World Championship Silver Medal 2015 Indonesia, team kata; European bronze medal 2016 Cyprus, team kata; European bronze medal 2014 Portugal, team kata; Premier Leagues Tournaments (team kata) – Gold medal, Istanbul 2015; Silver medal, Istanbul 2016; Bronze medal, Salzburg; Bronze medal,  Istanbul 2014; One gold (Corfu cadets) and three bronze medals at World Cups in Croatia U21 and junior category (Marijana) Two silver (Corfu cadets and Croatia juniors) and one bronze medal at World Cups, Croatia U21  (Mishela) Gold medal in senior category and silver medal in U21 at the Australian National Championship 2017 (Marijana) Gold medal in U21 and silver in senior category at the Australian National Championship 2017 (Mishela)  Two Gold medals in U21 and seniors at Australian National Championship 2018 (Marijana) Two silver medal (U21 and Seniors) at Australian National Championship 2018 (Mishela) Medal winner at Aussie Open 2017 and 2018 Gold medal U21 and bronze medal in senior category at Oceania Championship 2018, New Zealand (Marijana) Silver U21 and Bronze in the Senior division for Mishela at Oceania Championship in New Zealand 2018   Links, information, and people mentioned in the episode: Australian Karate Federation  Western Australian Institute of Sport (WAIS) Hani Zahra – President of AKF Recovery boot the twins use after training   Show notes: Mishela’s and Marijana’s experience and life change ones they’ve moved to Australia [3:00] What does it mean to be the first karate athlete that got a scholarship for the Western Australian Institute of Sport [5:00] We are talking about how their day looks like and the importance of being organized to meet all the demands that the professional sports [10:30] Fitness and conditioning training [13:40] Marijana’s and Mishela’s karate training and how it is structured [15:50] Most significant success [18:13] The final match at the under 21 World Championship in Jakarta [20:30] Most significant challenges in their karate career [22:00] Talking about their experience with mental training [25:00] Future tournaments they focus on [29:00]   If you found this episode interesting, you might want to check out this one as well. Here I have a conversation with Vlatka Kiuk., who’s a member of the Croatian National Karate Team in kata. Would you like to get more information regarding strength training, developing explosive strength or recovery? Go to Urban Sensei blog for more details. Enjoy.

In this episode as a guest, we have Mijat Vojvodic (@mijat.vojdovic,@midzagram). He comes from Montenegro, and he’s a member of the national karate team. He competes in kata individual and kata team, and on top of his seven national titles in senior category in kata individual,  he is a medal winner from a Junior World Championship, World University Championship in Bratislava, Karate 1 Premier League tournaments, Balkan and Mediterranean championships and other international tournaments. Throughout our conversation, we talk about his sports accomplishments and training routines. His contract with Shureido, the famous Japanese company for karate gear. We also discuss his kata and conditioning training, nutrition, and supplements he uses for recovery and staying focused during tournaments. I hope you are going to enjoy this conversation as much as I did.   Links: Shureido Karategi company 53rd EKF Senior Championships, Novi Sad, Serbia, May 10-13   Show notes: Mijat introduces himself [2:30] First introduced with the karate sport [3:40] Mijat talks about his successes in karate [4:10] Training routines in this period [6:30] Details from Mijat’s workouts [8:00] Explosive strength [10:40] How Mijat’s training looks like a month before the European Championship for Seniors [12:40] His involvement in kata team competitions and expectations [14:00] technical apart of the karate training [16:30] Personal improvement  [18:00] Mental preparation [19:00] Nutrition, supplements and meal timing [20:30] Mijat talks about the support he gets from Shureido sports company [25:00] Advice to all the young karatekas [25:30]   If you found this episode interesting, you might want to check out this one as well. In this episode, we have a conversation with Vlatka Kiuk, member of Croatian national karate team in kata. Also, you can listen to the episode I have done with another great kata competitor Ilja Shorguner.   Would you like to get more information that will help to improve your karate and prepare for your next competition? You might find some valuable information here.

  “It’s all in your head” – Ilja Smorguner  In today’s episode, as our guest, we have Ilja Sorguner (@ismorguner, @Ken_and_Ilja). Ilja is a German karate athlete, national team member since 2013, 2x World championship medalist, 5x National Champion in kata individual. He is also one of the founders of TEAM Ki, a YouTube channel where you can find great information and advice for improving your karate. In this interview, Ilja talks about his karate beginnings. He reveals the reason why he had started training Shito-Ryu kata and the mindset and strategies he developed to improve his performance. Furthermore, he shares some of his training routines, technical performance, conditioning and much more.   What was your favorite part and information shared in this episode? Please share your thoughts and suggestions in the comments.    Links, information, and people mentioned in the episode: Eimi Kurita Joachim Wursthorn – Ettenheim http://www.shinbukai.de Antonio Diaz – Venezuela Ryo Kiyuna – Japan http://www.seiko-karate.de – Ilja’s karate school in Munich http://www.shinbukai.de Video Delay app    Show notes: Introduction to our guest [1:10] Ilja talk about himself [2:30] Taekwon-Do experience [2:50] Ilja’s first experience with karate [3:50] We are talking about Ilja’s experience as a competitor and his first experience with Shito-Ryu [5:40] The person that inspired Ilja to get involved in Shito-Ryu [6:38] Ilja talks about his learning experience and people he follows and learns from [8:30] Sports achievements [11:30] Ilja’s first World Karate Championship experience [12:55] The match against Antonio Diaz at World Championship in Bremen 2014 [16:15] The mental part of kata performance [18:15] Ilja’s mental training routine [20:40] “Team Ki”, a YouTube channel that Ilja and his friend Ken had founded [26:10] Vision and mission of “Team Ki” [29:30] Training routine, warm up and cool down routines  [36:00] Why is Ilja considering to change his training routine? [38:00] Iljas explains his karate training in a competition period [40:43]  Useful ways of providing feedback through technology usage [42:48] Ilja talks about his conditioning training [46:55] Strength training routine [50:14] Biggest challenges in Ilja’s sports career [57:40] The power of being consistent in what you do [01:06:40] Morning routines and breakfast [01:07:05] How does it feel to live in Germany and not being able to eat bread and drink beer [01:08:58] Ilja’s advice for the young karatekas [01:10:25]   If you found this episode interesting, you might want to check out this one as well. In this episode, we have a conversation with Vlatka Kiuk, member of Croatian national karate team in kata.   Would you like to get more information regarding strength training? In this article, I talk about top 5 exercises that every karateka can benefit from. Here you can find why maximum strength exercises are beneficial for karate, how to perform each exercise correctly, the number of repetitions and much more. Enjoy.    

  Vlatka Kiuk (Vlatka Kiuk, #Vla Tka) lives in Zagreb, the capital of Croatia. She’s a member of the national senior karate team in kata, and a medal winner at European, Mediterranean, and Karate1 Premier League tournaments. Besides her professional career as an athlete, she also works as a fitness coach, which is something she’s passionate about. If I have to describe her with one word, it would be “A Giver.” A person who likes to delight others, always spreading positive energy. In this episode, we cover many topics such as Vlatka’s first experience in karate and obstacles she had to overcome throughout her career, her mental training techniques that helped her to get back on track, strength and karate training, morning routines and much more.   What was your favorite part and information shared in this episode? Please share your thoughts and suggestions in the comments.    Links form the Episode Mentalni Trening (Mental Training) Head Space  Squat jump – Vlatka’s Go to Exercise Strength Training, including Kettlebell Swing    Show Notes Vlatka talks about her career as a fitness professional Vlatka’s sports experience and what is she passionate about [ 2.25] Vlatka’s relationship with her sister [3:08] First contact with karate and whose responsible for that [4:08] Her experience in kata and her sports career [5:30] Vlatka’s experience as a member of the national team [6:40] Memories from the World Karate Championship in Paris, 2012 [7:40] Vlatka’s achievements in the big tournaments [8:40] We are discussing the support that it is required to be able to follow the dynamic of the big tournaments [10:45] Vlatka talks about her lifestyle [11:45] Parent’s support and their contribution to our success [14:50] The most important thing according to Vlatka, necessary for success [16:30] Vlatka’s mental training routine and the hardest moment in her career [17:20] The importance of focusing on things that we have control over and discarding everything else [23:30] Details from Vlatka’s mental training routine [24:15] Meditation technique [25:30] The person behind “Mentalni Trening” (Mental Training) [27:45] How Vlatka’s training looks like [29:30] Activities in General Preparation Period [32:10] Strength exercises [33:15] Vlatka explains her practice for developing maximal strength [34:30] Training in competition period [37:30] How Vlatka’s training looks like two days before competition [38:40] Things that get overlooked by other karatekas and thoughts about the introduction of more complex katas at a young age [39:40] What’s the primary focus on at competitions these days? [42:35] One “Go To” conditioning exercise [43:50] One of our favorite activity, Kettlebell Swing [44:46] People that Vlatka admires [46:30] Morning routine, breakfast before competition [48:00] Supplements [49:40] Where can people find Vlatka on social media [52:00]   Would you like to get more information regarding strength training? Read this article where I talk about top 5 exercises that every karateka can benefit from. Here you can find why maximum strength exercises are beneficial for karate, how to perform each activity correctly, repetitions and much more.