Training Programme Karate

muscular endurance HELP!?

i should be joining the army soon and i got a gym program from an instructor at the gym…

it dosent seem to be doing any good, i could only do about 35 push ups in a row, and when i was training 5 days a week at karate doing approx 100 a night, i could do 56 max!

and i was taught that was overtraining and i would get weaker strength wise

i was thinking of trialing my own program…

bodyweight exersizes for each muscle
maximum reps, 5 sets, split into 2 days doing it every second day and running every second day… or something like that

insight appreciated

You seem to be forgetting that doing the karate will have added to your capability too.

Activities are always a better way to improve your body, than doing ‘exercises’. Try getting back into MA, two nights a week. Do running and swimming on other nights, and an occasional ‘wild card’ activity such as climbing.

You can work out every day, IF you don’t overdo the intensity. You’ll only overtrain if you insist on hitting every session hard. One strategy would be to divide your weekly work into ‘hard’ and ‘gentle’ sessions. Do no more than three hards (limit yourself to two if you’re having a stressful or tiring week), and at least three gentles, in any week.

It’s always a good idea to do some moderate bodywork every morning and night. Again, it shouldn’t be tiring, or you’ll overtrain. Do quick, light work in the morning to wake you up, and do slow, gentle work at night to relax you into sleeping.

Avoid doing more than 20 pressups in a row (except in an occasional ‘test challenge’). Add weight for extra intensity, or sets for extra endurance work.

Your idea of a weights day and a rest day is good, IF you are willing to do your running as a gentle ‘working rest’ activity, NOT in an intensive ‘training’ style.

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