Tyler Warren

The Karate Strength and Conditioning blog produces monthly workouts that all ages and skill levels can participate in. These workouts are short in duration, easy to follow, and depending on your fitness level, can be moderate to difficult. The goal is to help improve a person’s general fitness so that they can become better martial artists.

  • Let me explain something to you…

    August 2, 2017

    I came across this blog post the other day and felt the need to share it. We sometimes take for granted what our Sensei does for us and it doesn’t hurt to be reminded of what they’ve put themselves through. Please take a moment to read and pass it on to those around you.

    Let me explain something to you…

    About your Sensei. The person you refer to as Sensei is in that position for a valid reason. It seems today I hear a lot of former students or ex-black belts disrespecting their Sensei for a myriad of reasons. In order to better help you understand why a Sensei deserves, or let me put it a better way, demands your respect let me lay it out for you.

    The Sensei is the one who has dedicated their life to the art they teach you. You will never have as many years of dedication in because you came after them.

    The Sensei is the one who spent many days and nights opening their dojo, cleaning it, making it better…for YOU.

    The Sensei is the one who has made sacrifices you will never understand just so you have a place to train, to learn and gain in your art.

    The Sensei is the one who, often at great costs, has given up their free time, their family time…time they could be out doing many other things just so you can learn and train.

    The Sensei is the one who has invested thousands of dollars in their own training just to learn how to teach you properly.

    The Sensei is the one who has often broken bones, but still showed up to teach class. Torqued muscles, tendons and had strains but still showed up to teach class. Had a migraine, was sick, had a bad day…but still showed up to teach class. All these things are excuses why you miss class.

    The Sensei often goes without so that the dojo and students will be taken care of. This means they give up having nice things at times, vacations, going out to dinner, hanging out with friends and family…all so you can learn Karate.

    The Sensei has spent more time in a dojo than most of you that train with them have been alive.

    The Sensei is the one who is always there for your training…

    The Sensei quite often sees a need and fills a need for their students. They see that poor kid who has little of anything and needs sparring gear and they just go ahead and get it for them. They see the student who is struggling to come up with funds to buy their own weapons for Kobudo and just buys extras so they can participate. They see their adult students losing their jobs and says “Don’t worry about paying til you’re caught up”. This is the role the Sensei plays and it demands respect.

    I can sit here and think of a thousand more reasons why you should never, ever disrespect your Sensei too…but, in all honesty, I shouldn’t have to. I shouldn’t have had to even write this blog…but, then again, people live in a shallow world these days. Perhaps we should step out of it, be bigger and better, and then the world will change. Respect your Sensei, take care of your Sensei, honor your Sensei…because, one day, your Sensei will no longer be around.

    By Steven M Franz, Rokudan
    Shorin Ryu Shorinkan
    Franz Karate

  • Strength and Conditioning – June 2016

    June 1, 2016

    BENEFITS OF DYNAMIC STRETCHING

    For the longest time we were told that static stretching was the proper way to loosen up our muscles prior to training or competition. However, we are now aware of the use of dynamic stretching and how this is now heavily advocated as a far more beneficial warm up exercise in order to maximize performance.

    “The effectiveness of your warm up can not only affect the likelihood of injury, but also directly impacts your ability to perform to your maximum ability. As such, dynamic stretching plays a major role in maximizing your performance levels and should be a key part of any warm up.”

     Key benefits of dynamic stretching:

    1: Dynamic stretching: means your body is still continuously moving, even while stretching. The purpose of warming up is to prepare your muscles. You need to increase your muscles core temperature and dynamic stretching can accomplish this. If you put 5-10 minutes aside before your working out to do static stretching, this can lead to your muscles’ core temperature dropping. Although your muscles may be stretched and feel loose, they will actually be less elastic and not as powerful.

    2: Dynamic stretching will prepare your muscles in a sport specific way. While static stretching warm up may loosen off the muscles, it has really has no relevance to what you are actually about to perform. Whether you are preparing for a basketball game or just going for a run. Your body needs to be prepared for the intensity of whatever workout is ahead.Warming up with dynamic stretching will prepare your body for the different types of movement that will be performed at game time.

    3: Dynamic stretching gets you mentally prepared for the game ahead. A static stretching warm up is more relaxing then anything else. This can trick your body into a relaxation mode and can be a difficult transition from rest period into competitor mode.

    4:  Dynamic stretching helps to improve the range of motion around your joints. This will help reduce the chances of injury. Over time this will improve your performance and maximize your movements due to the increase in flexibility of your joints.

    It is clear that dynamic stretching over powers static stretching when preparing for any type of work out. This is should became a part of your workout routine.  A warm up not incorporating dynamic stretching does not fully prepare the muscles for the task ahead, and can potentially inhibit your performance.

    Dynamic Warm Up Example

    June Fitness Challenge – 30 Days of Lunges (Total, not each leg)
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    #1
    3 sets
    20 squats
    10 jump knee tucks
    20 mountain climbers
    10 push ups
    20 second elbow plank
    40 lunges
    10 sit ups
    10 leg lifts
    10 reverse crunches
    Rest up to 2 minutes

    #2
    20-18-16-14-12-10-8-6-4-2
    Squats
    Sit ups

    #3
    3 sets
    30 jumping jacks
    20 squats
    10 sit ups
    10 planks with rotation
    10 planks to elbows
    6 push ups
    12 mountain climbers
    Rest up to 2 minutes

    #4
    21-18-15-12-9-6-3
    No push up burpees
    Shoulder taps

    #5
    3 sets
    24 high knees
    24 squats
    24 mountain climbers
    10 push ups
    10 shoulder taps
    10 plank jump ins
    12 reverse crunches
    12 sit ups
    24 flutter kicks
    Rest up to 2 minutes

    #6
    12 min AMRAP (as many rounds as possible)
    10 no push up burpees
    20 squats
    10 no push up burpees
    10 push ups
    10 no push up burpees
    10 sit ups

    #7
    3 sets
    10 plank jacks
    8 plank leg raises
    8 plank jump ins
    10 mountain climbers
    5 jump knee tucks
    10 lunges
    5 push ups
    10 knee to elbow
    10 jumping jacks
    10 leg raises
    10 squats
    10 high knees
    Rest up to 2 minutes

    #8
    12 minute AMRAP (as many rounds as possible)
    50 high knees
    5 burpee tuck jumps
    50 punches
    30 tuck jumps
    5 push up + plank jump in (perform a push up then jump your feet in and out before the next push up)
    10 sit ups

    #9
    3 sets
    50 jumping jacks
    40 high knees
    30 mountain climbers
    20 squats
    10 plank jump ins
    Rest up to 2 minutes

    #10
    8 minute AMRAP (as many rounds as possible)
    6 push ups
    6 sit ups
    10 lunges (5 each leg)

  • Strength and Conditioning – May 2016

    May 1, 2016

    May Fitness Challenge – 30 days of push ups

    30-day-push-up-challenge-chart

     

     

     

     

     

     

     

    **If you’re not that great at push ups, try elevating your hands onto a chair, bench, or even your bed.

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    #1
    50 burpee tuck jumps (demo video)

    #2
    5 sets
    30 high knees
    20 squats
    10 push ups

    #3
    3 sets
    30 seconds of mountain climbers
    30 seconds of shoulder taps (demo video – do these quick!)
    30 seconds of plank tucks (demo video)
    Rest 1 minute

    #4
    4 sets
    25 jumping squats
    Rest 30 seconds between sets

    #5
    3 sets
    4 burpees
    4 jumping squats
    8 push ups
    8 squats

    #6
    10 min AMRAP (as many rounds as possible)15 squats
    5 tuck jumps
    15 plank jacks (demo video)

    #7
    15-30-45-30-15
    Sit ups
    Squats

    #8
    20-16-12-8-4
    Lunges
    Burpees

    #9
    8 min AMRAP (as many rounds as possible)
    5 sit ups
    4 squats
    3 push ups

    #10
    10 min AMRAP (as many rounds as possible)2-4-6-8-10-12 and so on adding two more each round
    Lunges
    No push up burpee

  • Strength and Conditioning – April 2016

    April 4, 2016

    April Fitness Challenge – 30 Day Plank
    Day 1 – 20 seconds / Day 2 – 20 seconds / Day 3 – 30 seconds / Day 4 – 30 seconds / Day 5 – 40 seconds / Day 6 – Rest Day
    Day 7 – 45 seconds / Day 8 – 45 seconds / Day 9 – 60 seconds / Day 10 – 60 seconds / Day 11 – 60 seconds / Day 12 – 90 seconds / Day 13 – Rest Day / Day 14 – 90 seconds / Day 15 – 90 seconds / Day 16 – 120 seconds / Day 17 – 120 seconds / Day 18 – 150 seconds / Day 19 – Rest Day / Day 20 – 150 seconds / Day 21 – 150 seconds / Day 22 – 180 seconds / Day 23 – 180 seconds / Day 24 – 210 seconds / Day 25 – 210 seconds / Day 26 – Rest Day / Day 27 – 240 seconds / Day 28 – 240 seconds / Day 29 – 270 seconds / Day 30 – 300 seconds

    #1
    10 rounds for time
    10 push ups
    10 sit ups
    10 squats

    #2
    For time
    100 jumping jacks
    75 squats
    50 push ups
    25 burpees

    #3
    8 rounds for time
    30 second top of push up hold
    10 squats

    #4
    For time
    40-30-20-10
    Walking lunges
    Push ups

    #5
    3 rounds for time
    20 squats
    20 burpees
    20 push ups

    #6
    10 minutes AMRAP (as many rounds as possible)
    3 burpees
    4 push ups
    5 squats

    #7
    4 rounds for time
    25 jumping jacks
    25 sit ups

    #8
    For time
    200 squats

    #9
    10 round for time
    10 sit ups
    10 burpees

    #10
    20 minute AMRAP (as many rounds as possible)
    5 push ups
    10 sit ups
    15 squats

  • Strength and Conditioning – March 2016

    March 1, 2016

    Feel like a challenge? Of course you do! Starting this month (March), I’ll be adding a 30 day challenge on top of the normal workouts. For March Madness we will have a 30 day shiko-dachi (horse stance) challenge. You can choose do this free standing or substitute with a wall sit. The duration starts off short and builds over the next 30 days. Let us see who can make it the whole 5 minutes!

    Day 1 = 10 seconds / Day 2 = 20 seconds / Day 3 = 30 seconds / Day 4 = 40 seconds / Day 5 = 50 seconds / Day 6 = 1 minute
    Day 7 = 1 min 10 seconds / Day 8 = 1 min 20 seconds / Day 9 = 1 min 30 seconds / Day 10 = 1 min 40 seconds / Day 11 = 1 min 50 seconds / Day 12 = 2 min
    Day 13 = 2 min 10 seconds / Day 14 = 2 min 20 seconds / Day 15 = 2 min 30 seconds / Day 16 = 2 min 40 seconds / Day 17 = 2 min 50 seconds / Day 18 = 3 min
    Day 19 = 3 min 10 seconds / Day 20 = 3 min 20 seconds / Day 21 = 3 min 30 seconds / Day 22 = 3 min 40 seconds / Day 23 = 3 min 50 seconds / Day 24 = 4 min
    Day 25 = 4 min 10 seconds / Day 26 = 4 min 20 seconds / Day 27 = 4 min 30 seconds / Day 28 = 4 min 40 seconds / Day 29 = 4 min 50 seconds / Day 30 = 5 min

     

    #1
    2 sets
    50 high knees
    40 squats
    30 sit ups
    20 push ups
    10 burpees

    #2
    12 min AMRAP (as many rounds as possible)
    10 lunges
    10 sit ups
    10 push ups
    10 squats

    #3
    4 min AMRAP
    8 push ups – 10 sit ups – 12 squats
    Rest 1 minute
    3 min AMRAP
    8 push ups – 10 sit ups – 12 squats
    Rest 1 minute
    2 min AMRAP
    8 push ups – 10 sit ups – 12 squats
    Rest 1 minute
    1 min AMRAP
    8 push ups – 10 sit ups – 12 squats

    #4
    2 minutes jumping jacks, jump rope, or running
    2 minutes sit ups
    Rest 1 minute
    90 seconds jumping jacks, jump rope, or running
    90 seconds sit ups
    Rest 1 minute
    60 seconds jumping jacks, jump rope, or running
    60 seconds sit ups

    #5
    10-20-30-20-10
    Burpees
    Lunges

    #6
    10 sets
    30 second jump squat
    30 second rest

    #7
    10-9-8-7-6-5-4-3-2-1
    Push ups
    Sit ups

    #8
    15 minute AMRAP
    15 push ups
    30 squats
    35 crunches
    10 burpess

    #9
    5 sets
    20 high knees
    5 push ups
    20 mountain climbers

    #10
    20 min AMRAP
    20 burpees
    8 push ups
    20 sit ups
    20 squats
    20 second plank
    10 lunges