Many people wonder what´s the best way to complement the Dojo training; is there some kind of secret or magic potion? Truth be told, there are no shortcuts for success, however, there are some very effective ways in which an athlete can take his conditioning to a more competitive level.
Welcome HiiT training, or High intensity interval training. These type of training is basically when you alternate between high and low intensity exercises or between a high intensity exercise and a short period of rest. Typically these intervals range between 10 seconds to 30 seconds.
If you don´t have any idea about this type of training, the pros and cons, the rest you need to have, I suggest these two short readings: The American College of Sports Medicine has a very clear brief about this type of training which is very helpful https://www.acsm.org/docs/brochures/high-intensity-interval-training.pdf and I also found this well referenced article that addresses the stages of a workout: https://www.precisionnutrition.com/all-about-hiit
Many Mix Martial Artists in the UFC (the famous octagon) train this way because of the huge benefits it has regarding fat loss, blood pressure and conditioning.
For Karate it´s very useful for both Kata and Kumite athletes. In Kumite for example, all matches have several “Yame” to either score a point or to give a warning/penalty to on competitor. Consider this your rest period. In other words and strictly from a conditioning point of view, in a tournament a Kumite is just a set of work and rest intervals. Same thing applies to Kata. All Katas have a rhythm or a pace, but it´s speed actions usually are no longer than 3-4 techniques followed by a slow movement.
I just started a 6 week training program and it is awesome. It definitely takes a toll on the body but you feel the improvement of your performance in a short period of time. One very important thing, it´s recommended that your rest the next 24 hours after this type of training. What you want to avoid at all cost, is overtraining.
I´m going to be posting Workouts 3 times a week, so feel free to ask any questions.