P4K performance workshop

Presents

Develop your performance weekend

Due to the success of our recent workshop on speed, power and its transference we have decided to continue the theme with the addition of performance testing. Peak4Karate is led by Willie Thomas 6th Dan and a former 2 x World champion, tutor is sports studies and a qualified sports therapist. He has over 30 years in Karate, 14 years as an international competitor and now coaches at the highest level of English Karate. You can view extracts from the previous workshop at ‘Peak4Karate.blogspot.com’

Save this link of the previous track session

Whether you are a traditional exponent, club, regional or an elite performer this workshop aimed at developing YOU. We all want to be fitter, stronger and faster but without a tangible way to measure it. Ask yourself the question, how do we know for sure?

A record of your performance will be recorded and comments on video analysis will be forward to each participant following the completion of the course

View slide show gallery:
Train with the Champions, as current members current EKF England team selected for the senior European Championships in Tenerife


View Peak4Karate YOUTUBE channel


Day 1 - 28 April 2012


Performance lifting    10.00 till 11.00 group 1 - 11.00 till 12.00 group 2


Performance weight lifting techniques and three rep’ max testing (8 Rep’s for juniors)


Weight training for performance (speed and power but not bulk)






Karate (Kumite): 14.00 till 17.00


Developing speed and power with Karate






Day 2 - 29 April 2012


Track session: 10.00 till 12.00


Various sprint and Plyometric drills to increase speed and power 30 meter sprint test


Karate (Kumite): 14.00 till 17.00


Developing agility and reaction time with your Karate


WHEN AND WHERE



Saturday 28th April

Performance lifting & Karate:

Blackwell Academy

Dunlop Road

Ipswich !P2 0UG






Sunday 29th April


Track Session:

Northgate Sports Centre, Sidegate Lane,

West Ipswich,

Suffolk IP4 3DJ






Karate:


Blackwell Academy

Dunlop Road

Ipswich IP2 0UG


BOOK NOW!! – Contact Willie Thomas at: info@kaizencentral.co.uk OR text your email address to 07590 513 003 for a registration form. EKF members only.


If under 18 yrs contact must be a parent/guardian or carer who is able to consent to your participation.

Coaching journal

My position as National coach has proven so far to be enjoyable but not without its obstacles, Having only been in the job the nine weeks, it feels longer.  I sit here on the eve of my first major championships reflecting on the preparation and pondering over what could be.  Being placed in a position of diminished responsibility but given full responsibility of the outcome will surely spell the demise of any coach, but as we draw closer the event priority of winning must take over.  This is what I do!! Many of the athletes I will be seeing for the first time, so this will allow me to assess their abilities and form a more accurate projection for future events.  In short a 'perfomance indicator', however there are some I know and personally coach so I have a clear picture of their abilities.

The dynamics of coaching such a diverse group is a complex one and can be approached in several ways;

• Autocratic - Do as I say!  You have no opinion only My way!  mmmm urrgghh

To use this method all the time is a 'cop out'.  Yes sometimes it is needed and makes control easier but is suppressive and over used will undoubtedly have a backlash of some kind.

• Democratic

This allows the athlete to have some input into their training and ultimately gives them more responsibility over the outcome.  Advanced practitioners have their own proven methods and ideas.  Who knows I may even learn something myself and at the very least gain a valuable in site into the workings of a given athlete.

I agree you can't asked everybody, every time to teach a combination what they think, its impractical. and time consuming. So how can we create a democratic environment? Well, try completing one-to-ones with all the athletes and ask everyone the same questions (to keep consistency), a pattern may emerge which will help to guide future sessions.

• Empowerment

I personally love this one.  Empower your athletes to want to go out and achieve their best performance, to enjoy the journey and not squander their once in a life time experience but to realise their potential.  Ah!! I just remembered why I love coaching.  Not to be confused with  'Laissie Faire', (laid back and of nonchalant appearance), although this has its place in helping to relax nervous competitors and subsequently controlling anxiety and anticipatory heart rate increase.  Last thing we want is the inverted 'U' theory!! (google it if your not sure.

Session content and how you treat each one requires strategic diversity in built into session plans to ensure all have an equal opportunity to develop.  This requires an undrstanding of the diffenrence between 14 and 20 year olds.  We must remember over 18's are adults, they can vote, legally consume alcohol , sign their own codes of conduct and if we communicate their personal details with their parents without their consent we breach data protection policies, phew. A complex web but having worked in further education for 10 years, I think I'm headed in the right direction.

No coach is complete with out a team working behind him toward the same aim.  With the upset of Paul Newby Assistant National coach rupturing his achilles in pre-training, Davin Pack another bright young coach has stepped in a short notice to assist in the procress. Between the HOD, the Chaperones and ever present Physio' Mo we will crack.  Come the day step back let the coaches do their job and enjoy the ride.  its gonna be a bumpy one!!!!

Anyway, I guess it's time for them to go and write their own history, its a blank page at the moment and remember, this is sport 'ANYTHING CAN HAPPEN'

Core Stability and Medicine Ball session

Select your med-ball according to your strength (you will soon know if its too heavy!!).  This session can be done in small groups of up to 4 or on your own.  You can improvise using a wall and/or simply in a field where you would run and collect your own ball and throw it back.  (Adapt and overcome!!)

This session should be completed at least once per week as no doubt a degree of core work would be involved in other sessions, e.g. lifting, circuit training etc.  It good to have a least one session clearly dedicated to core.  This guy is smashing it with some excellent exercises.

This session incorporates more explosive dynamic movement with generic core exercises.

Warm Up

Jog 20M Recovery walk back (R)

Fast feet / patter 20M  x 5 (R)

Squat side-walks, one foot in-front then behind x 3 each side (R)

Lunges x 5 10M (R)

Press up walks keeping legs straight x 4 (R) 10M

Spider crawls knees in x 3 (R) 10M

Spider crawls knees out x 3 (R) 10M

MEDBALL – groups of three

Russian twist throws – 10 from right, left and centre (30 in all)

Chest throw – seated 3 x 10reps

Over-head throws – seated 3 x 10 reps

Standing chest throw and run 8M x 10

Reverse over-head throw and run 8M x 10

Reverse threw leg throw and run 8M x 10

Chest  / over-head / reverse over-head / threw legs with 8M run between each throw  x 10 Reps

Cool down and stretch

A Med-Ball is a vital part or your personal training - GET ONE!!!