Perhaps the two most important physical properties of Karate are speed and power. We train daily to develop our nervous and muscular systems to become more powerful and effective as we perfect our technique through sincere, arduous practice of basics, kata and special drills. The use of traditional tools such as chishi, iron geta, nigiri-game, etc. augment the callisthenic exercises performed in a traditional Dojo and through this practice the body becomes tough and resilient.

Several years ago on a visit to Higaonna Sensei, we entered a discussion about developing strength for the entire body and specifically for the knees and back. Sensei charged me with the task of researching in the area of progressive resistance exercise and developing a system suitable for Goju-Ryu Karate.

In more modern times weight training has been found to be useful in virtually every sport. It has also been proven in therapy not only for sports injuries, but also for injuries and ailments of all types. It would, then, seem reasonable to devise a method of strength and power development as well as a means by which we could prevent injuries, which are almost inevitable in any Dojo.

In my research I found many methods from "old style" progressive resistance power training to the more unique methods of plyometrics developed by Russian researchers. I feel that all means of power building would be good, but in this article I would like to introduce a system which I have found to be very effective and whose results seem to be a good deal more rapid. This regimen has been variously named, but I feel the term "dynamic isometrics" best describes the program.

Let me first define a few terms. Dynamic isometrics involves the use of three different power and strength developing movements, eccentric, concentric and isometric. Eccentric movement is the effort in moving a weight to its starting position, that is removing a bar from the rack and lowering it to the chest in bench pressing or moving downward with the bar on shoulders in the squat. Conversely, concentric movement is driving the bar to its position of conclusion. Isometrics is the exertion of muscle tension on the bar but not moving it. This method was popular in this country during the late 50's and 60's but fell out of vogue over the last twenty years. The Russians and eastern block countries, however, continued to use isometrics and are using them with success to this day.

Now, I shall attempt to explain the program. I recommend three sets of conventional weight training in the three prescribed exercises: bench press, squat and deadlift. Following each exercise three sets of dynamic isometrics should be done in the following fashion; I will use the squat as an example.

1. Remove bar from rack and step back.

2. Lower the bar to one-fourth the depth (of a full squat taking four counts (approximately four seconds) to reach that level.

3. Hold that position (2) for the count of four.

4. Lower to next level about to half squat position, using the same method as in step two (2).

5. Repeat step three (3)

6. Lower to the third position, about three quarters of the full squat using the same method as in step two (2).

7. Repeat step three (3).

8. Lower to full squat position but do not rest, hold just short of completed squat using the same method as in step two (2).

9. Repeat step three (3).

To this point you will have done both the eccentric and isometric portions of the exercise, the more lengthy and demanding portions. The conclusion of the movement or concentric part is to rise as rapidly as possible to the upright position. This phase must be done with as much speed as possible to ensure the development of speed for your Karate technique. To amplify, in the eccentric and isometric phases you are developing strength and power, in the concentric phase you are developing the speed.

This method above described should be used with the bench press and deadlift. These three exercises only should give over-all development although the principle will apply to any conventional weight training movement. However, you should keep in mind that your objective is to augment your Karate training and the three major exercises will provide you with definite results in speed, power and strength.

These are some essential tips for a more effective dynamic isometric workout:

1. Use 60% - 70% of your maximum for a single repetition (1RM) in each exercise.

2. Perform three single repetitions at each exercise with no more than thirty seconds rest between repetitions. You may decrease the rest period, as you become accustomed to the workload.

3. Precede dynamic isometrics with three to four sets of conventional weight training in each of the three prescribed exercises doing eight to ten repetitions.

4. If time is a factor, you may reduce the conventional training to two sets per exercise, but increase the repetitions to ten to twelve.

5. Do not do this program more than three non-consecutive times per week, often two times will suffice.

6. Be sure to do some rapid punches and kicks after each session.

7. This item is essential. If you are not in shape and/or have not done weight training before, do four to six weeks of conventional weight training before attempting dynamic isometrics.

It is quite difficult to adequately explain any program as complex as this one, so if you have any questions feel free to contact me through email.