In the meantime, about this Clovid-19 thing.
Here are a couple of things to remember that are specific to karate practitioners (washing hands, social distancing, and other advice is great, but applies to everybody):
To protect yourself:
1. Don't attend martial arts classes. Sorry!
2. Very intense, exhausting exercise depresses your immune system. Long term, you'll probably be healthier if you work very hard some of the time, but in the short term, you'll have reduced immunity. So, don't exercise very hard, or only do so if you're in a semi-quarantine situation. Don't worry, this will blow over eventually and you can get back to your 'wish I were dead' style workouts.
To protect others:
1. Don't attend martial arts classes. Sorry! You might be infected right now, even if you're asymptomatic. You won't spread the disease if you aren't breathing on anybody.
2. Feel free to watch/make/share videos, train remotely, read books, and work out on your own to maintain your martial arts practice.
Here's the thing: Clovid-19 is not end of civilization bad, but it could be very, very bad. If you want details, you shouldn't be reading my blog, read something written by medical professionals.
Here's my workout plan for those of you at home:
The Official Karate Conditioning Pandemic Training Program
First, warm up. Do some dynamic stretching, mobility work, up to but not past the point where you have a light sweat going.
Set some kind of timer.
Every 30 seconds do a 'set.'
Each set must:
1. Be performed without opening your mouth (breathe through your nose only, for the set and the rest period).
2. Last between 5 and 15 seconds so you have some rest before the next set.
3. Consist of a few basics or exercises. For examples (each set would be only 1 of these choices):
- 5 Kettlebell swings.
- 12 blocks - 3 each upper, outside middle, inside middle, lower, performed at full speed/intensity.
- 4-6 kicks - say, lead leg front kick/bag leg front kick; switch stance; repeat.
- 5-15 pushups with variety - knuckles, fingertips, etc.
- 2-4 lunges, bodyweight only.
- Punching combination with very light (1 lb) dumbells. Jab, straight, hook, uppercut; switch, repeat is a good example.
- Any 2-4 movements out of your kata (any kata, any counts). Do them full speed and full intensity.
4. Make the 'sets' harder or easier depending on your fitness level. If you feel like you're barely working, make them harder (do 6 kicks instead of 4, more pushups, etc). If you feel like you're having a hard time breathing and need to open your mouth, do easier sets (3 pushups, 2 punches, etc.).
5. Go for as little as 10 minutes to as much as an hour.
Breathing through your nose will prevent you from working at a high enough intensity to compromise your immunity. You'll also prevent fatigue and thus improve your skill development.
Osu! Stay safe!
