7.30am....................Killer Hill

A misty morning on the hill for another lactate building session. Jordan Thomas and Carla Burkitt were going for six and Monique Etienne and I were going for four. I felt good on the first one making it difficult for Jordan to catch me from our staggered starts. Unfortunately Jordan pulled his hamstring trying and I advised him to rest from todays session and ice it when we get back. Grade 1 tear to the hamstring attachment of the ischial tuberosity (Bony bit in your buttox lol).

The rest of us plugged on with carla feeling the pinch by the fith rep. Monique ran well today, already showing signs of improvement as for me I'm doing ok. Three reps' last week, four reps' this week and dare I say I'll go for five next week.

Specificity in Karate

In addition to core strength and conditioning the need for specificity within training is of paramount importantance. Traning drills can be fun, enjoyable yet still demanding. Varying the different components helps to maintain adherence to exercise and assists with the body's adaptation to exercise and development.

The viper belts are used widely across many sports but fundementaly used to add resistance whilst undertaking specific activities. In this scenario they are used to load up on the driving leg when throwing reverse punch. one minute, each stance with a designated distance of travel for the lead leg lunge. The emphasis is on keeping form. Head rocking, puffing and blowing, loose trail arm etc must be monitored and feedback given to maintain technique.










Reaction balls improve the reation time from when you see it, the brain makes a decision and the body's capability to respond appropriately. Above we're practicing blind. The athlete has only a short time to react. The closer to the wall you get the harder it becomes as you have less time to react.

Lateral, diagonal and the forward sprint drills enhances the ability to move multi-directional at speed developing the fast twitch muscle fibres. Be mindful that this is NOT strictly agility training as there is little decision making in these drills. The brain is not forced to make quick decisions. With the introduction of an external stimuli the brain would have to make a decision and the body react appropriately. Coaches', try to experiment and become an innovator not a copier. The when and how to implement these drills successfully will be based on your periodization and planning.

Good luck!!

Squad coaching session

Wed 12th Aug 09

Long day today, in from work at 6.15pm and out the door at 6.45pm headed for Hackney, East London for Kaizen Centrals bi-weekly squad session. Kaizen Central coach Glen Middleton had set the ball rolling with some reaction drills on the pads

We then progressed the drills where the pad holders became more proactive, developing a theme of reaction, counter attacking, breaking off and coming back for the point.


English fighting is very foward and backward with few English fighters mastering evasive movement. I have observed some of the national squad bringing this into their game, but they are few. We have been working on this for sometimes with a collection of drills that develop the athlete in this area.

Even with extensive work in the area we still have individuals that struggle with it and others that over cook it, but with peserverence and patience they to will one day master the art of 'Tai Sabaki'.


Young Camran seems to be making a good impression at the moment, he is focused and has a good work ethic. Chatting with him after the class he really loves his karate and uses his uncle as a role modal as well as is immediate Instructors Jason and Mark Wingrove.


After drilling these set pieces we arranged competition bouts and matched athletes appropriately. There were some good performances with athletes showing good form whether they won or lost the bout. The most competitve of the night was Kerry Gunn and Carla Burkitt. What happens when you put to 'bangers' together. A good spirited bout with plenty of exchange. Carla eventually won in a 'tit for tat' two minute bout

Many of our drills try to emulate match play situations to give an air of realism, we constantly push and encourage our athletes to dig deep and with the experience of four coaches all former internationals two of which are former world champions, my friends there is no hiding place. There is no blagging just truth and gritt.

We feed back as much as we can to the athletes and have an excellent relationship with our athletes although on a personal level I have to step back from coaching my son as my comments are percieved as me 'having a go' at him. 17 and knows it all, I'm sure many parents can understand where I am right now lol.


Maybe I speak to him too hard, anyway whatever we'll try it this way I think it's better for all!!! Amy needs to get stronger, I feel explosive power added to her already impressive front hand. In addition we will work on her flexibility to develop her kicking. She is currently going from strength at the to strength at the moment gaining a bronze medal in the European University Championships.

Well done to the crew both athletes and coaches.