It's a bit late out of the post, but with IKGA Canada's Annual Camp and the Calgary Stampede basically back to back it was a bit of a busy couple of weeks. For everyone following the recent development of an IKGA Canada performance training plan, we are working to get everyone's basic fitness level as well as overall karatedo performance level increased through cycled training.
For Calgary Gojukai members we have already successfully completed the first 4 Cycle Period consisting of Strength (Anatomic Adaptation), Speed/power, Technical refinement and Recovery/Preparation. July (now) is the start of the next Period. Hopefully everyone has been able to maintain some fitness training over the last couple of weeks. Whether you have or not, it's time to re-focus on the first Cycle - Strength. August will be Speed, and September, when we get back to the Dojo, will be Technical Refinement. All you will need is a small patch of floor twice/week and a timer. Do it on your own or with a friend. If you stick to the time this should take exactly 15 minutes. And with that, here's the first workout! (Remember to be strict with your time...)
Cycle 1 - Strength
Warmup - 4 mins
*A and B - 30 seconds each, no rest between A and B
*30 seconds rest after each A and B set
A) Shiko Dachi - left-right shuffle
B) Basic Squats
A) High knees
B) Step back squats
A) High knees
B) Basic Push-ups
Rest 1 minute
Workout - 6 mins
* A, B, C - 30 secs each, 4 sets, 1 min rest AFTER all 4 sets complete
B) Plank-walk push-ups
C) Squat jumps
Core - 3 mins
* A and B - 30 secs each, 3 sets, Rest AFTER all 3 sets complete
A) Mountain Climbers
Tuesday, July 8, 2014
A very big congratulations to David Filleul for passing his examination to Nidan-ho and Jun-Shidoin at the recent IKGA Canada Annual Camp. Dave Sensei did a great job and can be proud of this achievement. All the hard work that went in to preparation for his test paid off! Now it's time to set some new goals and keep on training!
Great work Sensei!