Peak4Karate

Coaching journal

2011-10-10T18:08:00.000-07:00

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

2011-10-01T04:13:00.000-07:00

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!!!

The Banzai Cup - Berlin 2011

2011-09-21T01:33:00.000-07:00

The Banzai Cup proved to be an ideal warm up for those attending the WKF Junior World Championships in Malaysia. Attendending countries were England, Scotland, Wales, Ukraine, Sweden, Norway, Russia and of course Germany1 (I'm sure I've left a few out lol). As my role as National coach (and regional coaches) international coaching is of paramount importance. In addition to supporting your club athletes we get to see whats going down!!! Reflect, review and plan new drills and training adaptations.

What did I learn? Mmmmmmmmmmmmm !! When coaching elite athletes who already have a high level of technique, the emphasis should be placed on tactical awareness and this should be relected to training sessions.

Training with ergonomic aids

2011-09-13T15:12:00.000-07:00

Training with ergonomic aids can enhance standard Karate training overtime whether we use them for resistance work or over speed training. Varied training helps to keep sessions interesting and motivates athletes to work hard. It brings fun to training whilst increasing loads will develop strength and bring forward the onset lactic acid. Excellent for lactic threshold and tollerance development!!

Trial and error is a good way to develop specific training drills, heres one which is common to Karate, however we added resistance to the punches to add intensity to the exercise. Then after an alloted time significantly reduce the resistance and continue the exercice.

Take a look!!

Performance day - Speed-Endurance & Masterclass

2011-09-12T02:50:00.000-07:00

Another great days training with former World Champ' Willie Thomas and former GB sprinter Graeme Beasley. After an extensive warm up the track session was based on speed endurance with varying distances but all at maximal effort. All gave 100% and paid the price, but will reap the rewards of their efforts. Another session in the bag.______________________________________________________________________

After a recovery period we travelled off to the Karate venue which focused on the little things that make a big difference. Focus, staying relaxed to maximise speed, spacial awareness, ring craft and the usual point scoring combinations.Watch this space as next month we focus on plyometrics on the track and explosive power in the Masterclass.video clips to come!!

Training compilation

2011-08-11T01:00:00.001-07:00

Plyometrics and speed on the track - A master class on developing power and speed in Karate

2011-08-07T14:49:00.000-07:00

On Saturday 6 August Peak4karate hosted a specialist session on the development of speed, power and its application within a sport Karate context. Graham Beasley (former GB international) led the track session, first with an extensive dynamic warm up preparing the athletes for the work ahead.

Graham took the group through a range of hurdle drills, not only emphasises on the 'up' movement but the importance of the down stroke and its relevance to limb speed. Graham explained the science of how to maximise power output using the ratio of force and contact time.

Hurdles can vary in height with some of the more powerful athletes attempting the higher hurdles. The drills were demanding and challenging asking for new coordination skills to be used.

The most challenging of the drills was the box format, watch here as Graham explains.

Then came the sprints and although Graham had said he more interested in the individuals power output as opposed to the winner of the 30M sprint, The competitive nature to win was just too much to resist!!

The session was bought to an end with a cool down and a big thank you to graham for sharing his knowledge and experience with us. After a well earned break and lunch the athletes prepared themselves for the Kumite session with myself. The warm up was taken by Michael Burke then we went straight into hand / eye coordination drills.

We then moved onto a plyometric adaption that is specific to Karate. This can be adapted in various ways but here is one drill that can be used in any club. If you do not have benches you may (at your own risk) use people!!

We progressed through a number of drills designed to maintain focus, develop speed and power and to be enjoyable.

There were a number of burning questions but the most prevalent was how often would you do a track session of this nature and how long before we can see the benefits of this type of training. The fact is you would do this session once or twice per week dependant of other sessions you have planned, recovery time and total hours you have available to train, so as many are not training like professional athletes once per week should suffice.

Thank you for taking the time to read this blog and hope you may be able to attend the next session of we will focus on speed / endurance.

Willie Thomas
National Kumite Coach

Karate Athlete Survey

2011-05-21T15:40:00.000-07:00

In order to gain a wider understanding of athlete needs, please complete the following survey. (Details will not be passed to any other third party and confidentiality will be preserved under the4 data protection act.

Thank you

Willie Thomas

Click here to take survey

EKF 2011 European Karate Championships - ZURICH

2010-05-07T14:03:00.000-07:00

I was fortunate to attend this years Championships in Zurich to support the English competitors, namely my son Jordan Thomas.

Although there were very few highlights for me to cheer about and some run of the mill bouts, there was some jewels that restored my faith in the game. Here is a good battle within the team final.

The 'mojo' seemed to have deserted the English competitors and as they toppled one by one like domino's, so did the confidence of the next Brit' to take the stage. I remember looking at the mens team goind out to compete looking a little overwelmed, and there presence bearly felt by the other teams.

Building blocks and hard work can resolve this in the future although change will have to happen for this to be achieved for as we know, 'if we carry on doing the same thing we can only expect the same results.

England & Great Britain - Four decades of sport Karate

2010-04-12T05:53:00.001-07:00

Over the past four decades Karate kumite has developed significantly. The 1970's saw a martial arts explosion when Bruce Lee enlightened the western world . Although I did not start karate until 1980 a Bruce Lee poster took pride and president on my bedroom wall reinforcing my dreams of becoming a kung fu master.

We often hear about our great fighters, (Donovan, Valera, Terry O'Neil & Hamish Adams to many to mention) of the 70's but rarely get a glimpse into what kumite Karate was like in those days. Veteran Karate footage is rare but I found some Dominique Valera, who was and still is a Karate legend.

Lets not be too hasty to judge the more static style of kumite in comparison with modern day Karate-ka as the intent and accuracy is apparent with sometimes devastating effect. It was not unusual for teeth to be lost throughout the course of the day and the drawing of blood was a by-product of a good scoring technique. One thing is for sure, the tougher man always wins, which can't always be said for the modern game.

A pioneer of the movement style as we do it today lays with a man who was referred to as 'The Cat' because of his evasive smooth gliding movement. None other than Great Britain great Eugene Codrigton fighting out of the revered 'Temple Karate' club in Birmingham. He won a INDIVIDUAL silver at the World karate championships in the late seventies with his unique style. I had the pleasure of fighting him in his later years and my early years (1985). Time for new blood Mr Codrington, I remember thinking, "I'm gonna give this guy young man blitz" make way!! Apart from the fact I could not get near him,he broke a hole in my chest... (TWICE). Respect was given.

The 1980's saw the evolution of the sport, placing more athletic demands on karate-ka producing more athletically minded karate-ka. Rule changes such as the introduction of first to six points and three minute rounds meant a higher level of fitness was needed. Pat Mckay, Victor Charles, Geoff Thompson, Jerome Atkinson, Hughey Campbell (this guy was one of the most feared of all fighters, I once witnessed Simon Kidd sweep him clean and before he hit the ground levelled Simon with a crushing blow). Hughey, Merv' said he'd of taken ya' easy!! (Don't shoot me I'm just the messenger lol) Tim Stephens, Davey Coulter, Abdu Shaher, Beverly Morris, Molly Samuel-Laporte, Jimmy Collins, Janice Argyle, Yvette Bryan, Mike Sailsman, Mervyn Etienne and Les Fairclough to mention but a few. All of the afore mentioned were European and/or World individual gold medallists.

Not quite sure where to start with this lot but I'm sure nobody will be upset if I start with Pat(Scotland the brave). I found some footage of this guy in his 40's, check out the glimmers of speed in this guys legs / combinations and try to rewind to what you think he must of been like 20 years ago.
Oh, and as he lives in Germany now unless you understand German (turn the volume down lol, sorry reader)

Pat a former sprinter trained closely with Geoff Thompson, one of my early mentors and inspiration. These guys were incredibly fit along with Victor Charles who had a profound impact on my professional and Karate career under the Great 'British Sport Karate Association' (BSKA), who in the late 80's early nineties and became Britain's most successful Men's team. 5 English and 6 British titles in a row 2 European club bronze medals and 2 x European club golds in a row. (Wow, what a party!!) I will add that Ishinryu were our greatest rivals and had some fearsome battles, 'god bless you guys' you bought the best out in us (I think you'll find we did edge you on wins lol)!! The only footage I could get of Vic and Geoff is a slightly boring one which does not show them in the true depiction of the abilities, however context is everything.

This is the 1986 world championship final, sudden death first to score. We on the squad were divided on who would win and who they wanted to win but for the most part had to openly show no bias. (My lips are sealed to my thoughts!!) Observe what happened next.

Remember, Victor holds seven World titles and Geoff four. Pat McKay five world titles. These were our first multiple world champions at a time country attendance had doubled since that of their 70's counterparts. The fact that Britain dominated the 1980's was down to their work ethic and personal desire to be the individually the best and when united they were unstoppable. Others that joined the team rose to extraordinary levels of performance that matched the three big guns. Jerry Flemming, Mike Sailsman, Mervyn Etienne, one word guys . AWESOME.

Lets not forget our Kata exponents, the ever present Steve Quinn and the irrepressible Helen Raye who I might add is the only Brit' EVER to win a European Championships in both Kata and Kumite...................outstanding!!

One of Britain's most successful is multiple world champion Tim Stevens. A fiery fighter that would enjoy success on the National, European and the World stage. Here, he is on his way to a World title but on this occasion not to popular with the crowd.

The late eighties / early nineties spurned a new generation of fighters that would that served their apprenticeship in the shadows of former greats to emerge world beaters in their own right. Mike Sailsman 1990 European double gold medalist, 4 x World team champion, Mervyn Etienne - 1992 European Champion & 4 x World team champion. Willie Thomas 2 x World & 6 x European Champion, Molly Samuel MBE 6 x European Champion (in a row) and World double gold medalist. Julie Toney 3 x World champion, Jill Toney 2 x World cup champion, Tricia Duggen World champion, Paul Alderson 2 x World champion, Augustus Paul, Ian Cole World Games and European Champions, Janice Francis European Champion plus numerous individual silver and bronze medallists.

In most other sports world champions tend to be nominated for gongs, but only two athletes to date Molly Samuel-Laport and our most prolific to date is none other than9 x world champion Wayne Otto OBE. Wayne who is more than worthy of his reward but there are others who have made notable contributions to the sport. Wayne, I can say it was a pleasure working with you and we had a great line up and some great times. I hazard a guess that most of you are reading some of these names for the first time and don't have a clue who they are. Not your fault if you've never been told your history. Both Victor John Charles and Geoff Thompson both received MBE's, however their endeavours were recognised by organisations outside Karate ruling bodies. You tube channel 'peak4karate' has some fights added to favourites.

The end of the nineties and the beginning of the new millennium saw a significant change in the rules that shifted the emphasis of athlete preparation, more kicks and take downs to gain three points, less referee discussion during the bout, all factors that encourage a more free flowing bout.

We have new stars in the making arriving onto the seen, Rory Daniels, Leon Walters, Davin Pack, Jason Legister, Tanya Weeks, Katrina Low, Alton Brown, Natalie Williams, Craig Burke and Paul Newby and Jonathan Mottram breaking the Kata medal drought for England. These guys flew and still fly the flag with honour and I can say it was a pleasure to end my career in such good company. Again England showed great promise with most of the afore mentioned winning World and European Championships.

With the demise of English Karate and the progression of opposing countries we now only enjoy sporadic success. Athletes tend now to be more coach / parent dependant rely more so on extrinsic motivation, more mentally fragile than their earlier counterparts. In contrast their technical abilities are very advanced and given the current social climate support is a necessary component for success.

I would have undoubtedly left some names out in error and my apologies for this. If you feel that someone is missing then make comment, justify your choice and I will amend it.

Although facts will confirm this eye witness account, feel free to double check the history books for yourself. Unfortunately few are still around and their experiences lost.

You Tube channel - Peak4karate

2010-04-07T15:06:00.001-07:00

U21 & Junior European Championships, Turkey

2010-02-07T10:21:00.000-08:00

Kaizen Central had five competitors representing England at these championships all of whom we are very proud, Jake Langley place 5th over all with a very commendable performance, Charlotte Westall and Heidi Jay on their European debut, Carla Burkitt winning a silver medal (one better than her bronze last year) and last but not least of the Kaizen Central newcomers Gold medal winner and two times European Champion Ryan Jay.

Jordan Thomas was selected for the Championships but had to withdraw after breaking a bone in his hand. Obviously he is still upset but all things for a reason as he is a great talent and his time will come.

Well done to all of the the competitors who as always represent kaizen Central with distinction.

Williie Thomas
Chief instructor

Squad Sessions

2009-12-10T07:24:00.000-08:00

The following clips are segmants of a series of step by step drills from the unoppossed to opposed and programmed to decision making. There is no set time for individual mastery however months of repeated trials my enable one to competently include them as part of a fighters repertoire. Below are 4 of 10 coaching drills designed to develop evasion skill.

Step 2 - programmed evasion drills

Step 4 - programmed opposed evasion drills

Step 6 - Opposed evasion drills

CLICK ON OUR VIDEO BAR TO SEE MORE!!

Step 8 - Two against one training drill

Coaching Seminar - Hertfordshire University

2009-12-06T10:36:00.000-08:00

Each year I am invited to undertake a coaching session at Hertfordshire University by my old lecturer and coaching mentor David Turner - (Principle lecturer in sports science coaching). These seminars are different to thet norm' as I am there to for my coaching style/s to be analysed by first, second and third year students in scheduled breaks during and after each session. It's good to get feedback on the coaching techniques used and their effectiveness. What is always of particular importance is mapping coaching theory into the practical. Above I'm seen here coaching the larger of the groups with the traditional autocratic coaching style familiar to most karate-ka.

The vast majority of the participnants were first times but I still had to show the basic rudiments of coaching an activity session. Health & Safety requirements, verbal PARQ, dynamic warm up, progression and both programmed and external stimuli agility based drills. In addition good demonstrations, explanations, feedback and encouraged mixed in at appropriate times.

Willie Thomas' coaching mentor David Turner MSc,
Principle Lecturer Herts University

My special thanks goes out to my son Jordan, Carla Burkitt and Jovan for their kind assistance throughout. I hope they gained from the experience too.

Thanks again David

Willie Thomas Course with BWKU - Andy Genery

2009-12-06T09:48:00.000-08:00

BWKU - Doncastor with 2 x World Champion Willie Thomas 6th Dan

Willie Thomas visits Doncastor for a senior grade seminar. Two one-half hour sessions with the first being a technical session with a combination of competition techniques and street adaptations based on the same principle movements. As usual Andy's group work extreemly hard and have a godd work ethic.

Andy Genery stops opponent rushing in with counter yoko-geri drill

The youngsters were full-on too showing excellent spirit throughout the session.

We finished off with a Karate specific circuit that left everybody hanging out incorporating core stability excercises. This drill lasts for one minute with one participant on all fours standing strong and his partner pushing and pulling in all directions. It's a lot harder than it looks, and more so within a circuit that has you gasping for breath!!!!

Good session!!

Willie Thomas Course with Tony Grey

2009-12-06T05:54:00.000-08:00

Willie Thomas 2 x World Champion 'goes over the top'!!

Novemer 2009

The aim of the session was to reinforce the importantance of footwork and role it plays attacking, counter-attacking and evasive manouvres. This objective was achieved through a series of programmed foot patterns combined with the techniques that are common to all karate-ka. Fundementally, your stance and movement is the one thing that keeps your 'butt' off the ground.

The emphasis was not just movement, but to produce a movement that leaves you in an advantageous postion over your opponent. Starting off with some generic lateral movement drills and gently progressed to more specific opposed drills in match play scenarios.

Everybody worked hard with all feeling hte pinch on the final two-against-one scenario.

Willie Thomas explains the 'Slip'

All in all a very enjoyable session with both participants and viewing coaching leaving with something.

Well done guys

Kaizen Central & Regional Squad Sessions

2009-11-02T13:27:00.000-08:00

Over the past month we have had some good sessions although things are a little less urgent now the British Championships is out of the way. I am extreemly proud of all that fought and gained medals at the event. Now the main focus is on Jake and Carla who are selected for the world championships althoug I don't get to see Jake enough to make real impact on his Karate.

I have restricted the fight 'You-Tube' clips to avoid competitors reading and learning how to combat our fighters.

I have focused more on Jordan & Carla in recent weeks, mainly due to geography only managing to see our London based fighters once per week. Although they are both English and British Champions their journey is still in its mid stages and are encouraged to continually adapt.

We have been working on very small details of specific techniques using basic biomechanics to assess movement and the generation of power. Both have made these adjustments that may only add a fraction of a second to specific techniques, thrown at given times. Jordan has development well using reflection and feedback as an intergral part of his progression. He is focused and trains like a full time athlete as part of Oaklands college elite-performance academy.

Carla however is on a different journey and gets frustrated when she does not pick it up straight away. Given her experience of skill mastery and how long things may take to click, her frustrations serve to frustrate me too as I'm sure she knows that with practice she will achieve it.

As their coach I try to stay one step ahead trying to pre-empt how they may be countered and make adjustsments to minimise the chance of being countered. I have high expectations believing that they aspire to reach these expectations, therefore achieving 'heeps' along the way.

The regional squads turn out to be private focused sessions with only ever had Kaizen Central squad members attend. Kerry Gunn is a regular and recently been capped for England, winning the grand slam event in Dublin.

Ideally we try to work on an unconcious level taking advantage of programmed responses of our opponents with carefully devised movements that trigger autonomic responses. Anyway, enough!! Catch you next time.

Squad session

2009-10-01T08:57:00.000-07:00

The usual suspects turned up and not particularly bothered that nobody outside our group attends. Assistant coach Glen Middleton and myself worked to two main areas of kumite. Timing and kicking drills. I have been spending both on our monday session and wednesday on developing these factors.

We are currently re modelling the delivery of Gyaku Zuki (nothing new, but a result of analyzing current successful Europeans). This work is slow but progressive, in addition we have combined it with fast reaction pull back and return back to a deep stance developing the neuromuscular memory.

Week beginning 21 Sept 09

2009-09-27T17:17:00.000-07:00

Due to recent pressures at work I took a week off and returned this week with circuit training and weight training. The circuit is a martial arts derived fitness session 'MAD' for short and a series both generic exercises and martial arts. It's main aim is the condition the body to fighting rounds and develop all the fitness components necessary for fitness.

It includes pad work, footwork, and partner work to add specifity to the circuit. For those who are periodizing their training different phases and exercise types are included to enhance the specific components of speed, strength and power in addition to technique. Watch this space for video footage on future posts.

In the near future I will be taking MAD sessions on a thursday night and all are welcome. lol

Strength & Conditioning

2009-09-26T04:55:00.000-07:00

The last 6 weeks have seen the introduction of circuit training with the exercise ,health and fitness group I teach at Oaklands College. This has given me the opportunity to re-explore and research both the old and new exercises. I have been approached by our college enrichment team to undertake a circuit training class of martial arts origins and agreed to do this too.

The fundemental make up of the circuit is based on recognised conditioning exercises mixed with basic stance, punching and kicking techniqes with pad work thrown in to get the heart pumping.

The intensity can mirror the level of the group with either one, two or three minute stations and the level of martial arts used is dependant on the skill and competence of the individual participants.

I'm also working on my Olympic lifting tecnique and attended a seminar on developing my snatch. A work collegue of my 'Barry Stratford' was one of two instructors on the course. His is fundementally a strength & conditioning coach and is UKSCA accredited and works for the English Institute of Sport (EIS). My training is going ok at this time just ticking over with power cleans, squats, snatch, Bench press and box jumps. For CV I complete the circuits with my fitess instructor group, who incidently are doing well (with the odd exception).

Squad Session

2009-09-19T11:32:00.000-07:00

After the success of the British motivation in harder to instill in the athletes. We achieved a peak for the British Championships its only natural to experience a lull in intent from the athletes. I call it 'the morning after syndrome'.

We utilise this time to go back to basics and pay attention to detail with a technical session. breaking down the mechanics of any given technique and build it back up. We tend to now work with individual athlete concerns to solve the issues that arose during the afore mentioned chamnpionships.

4 x gold
1 x silver
6 x Bronze

This is a momentus achievement for us and confirms that we must be doing something right!!! Check out our videos on you tube 'peak4karate'.

Weight Training

2009-09-03T08:44:00.000-07:00

All on my todd today so I decided go for a PB on the power cleans. 100k x 2. YEh, happy with that but it felt heavy on the back. I will invest in a belt and some weight-lifting shoes for safety. Finished with some squats and benching.

ciao

EKF Regional Squad Session

2009-09-03T08:23:00.000-07:00

Wed 2 Sept

The usual suspects turned up with some notable absences too. My coaching style is a slow methodical process with significant changes made over time. I can appreciate athletes do not get the full benefit of my sessions due to inconsistancy. This makes it difficult for me to coach them in competition as my coaching on the day often relates to something we have done in training. I am enjoying the coaching relationship between the coaches at the moment, we bounce off each other well offering a constant source of new ideas.

Today we rehursed short, sweet drills at intensity but short duration to prepare for the BKF. The athletes have worked hard to this point and i'm sure the will get out exactly what they have put in.

Killer Hill

2009-08-28T04:31:00.000-07:00

Friday 28th August 2009

Once again I find myself on the hill, but today we had a welcome addition by the name of Ewan Mendez (a 'B' Ball player by trade). Ewan trains regulary, has a very meticulous approach to his personal training and always willing to try something new. In attendance was Jordan, Carla, Ewan and myself. After the first rep Carla pulled out as not to aggrevate a slight pull on her hamstring whils Jordan shot to the top followed by Ewan and then me puffing frantically behind them. For the third rep, I sat out and let Jordan and Ewan battle it out. Jordan came through with trailing Ewan who by now was wearing a set of lead boots lol (welcome to the club)

I then proceeded to complete my third rep and found it particulrly harder today on top of the training completed in the week. We cooled off with our slow walk back to the car to begin the rest of the day. Jordan went back to bed and Ewan and I went to work (Oaklands College). Untill the next time, Ciao for now!!

Kaizen Central Sqaud Session

2009-08-26T17:28:00.001-07:00

Wednesday 26th August

Today was a techical session counter punching and takedowns. Being the holiday period numbers were down but we had an excellent standard and a good range to work with.

Coach Glen Middleton started the session reinforcing block punch counters before we moved on to more difficult drills mid-session

We progressed the session to take-own variations defending against varied attacks. Each athlete stayed with their chosen partner for the duration of the session. Everyone worked well including the coaches.

To finish off we went counter gyaku zuki to hone timing and accuracy. Roll on the British Championships.

Weight Training

2009-08-25T16:46:00.000-07:00

Tuesday 25th August

With the British Championships looming the sessions become shorter but gain in intensity. We started with two sets of 10 power cleans at just over 50% bodyweight as fast as we can trying to be explosive throughout. We progressed to bench press at the same percentage weight to failure and squatted 90% of bodyweight to failure using the rack for safety. Felt Ok but I probably would have squeezed a few more reps if pressured to do so.

From a coaching perspective I feel I squuezed the last reps out of Carla forever trying to build the lactate threshold. Tomorrow daytime I'll complete another weight training session and the guys will rest up as we have a squad session tommorrow.

Fit2Fite with Greg Francis

2009-08-25T05:01:00.000-07:00

Monday 24th August and at the bequest of Greg Francis, Carla Burkitt (European Bronze medallist) and I attended his now popular Fit2Fite classes. After making a slight navigational error we arrived half an hour late. Keen to experience the Fit2Fite routine I figured I could last 30 minutes of the session. 20 minutes working, 10 minutes cool down.......mmmmm......yeh I can handle that.

Well, 30 minutes came and went as I became to realise the session is longer than an hour!! Oh now maybe it's a two hour class. Time for a camera break!!!! (Check out the you tube clips in our video section). Fit2Fite is a Karate specific, aerobic and muscular endurance workout that will benefit both practicing and non-practicing Karate-Ka. Although it is not a replacement for the technical rudiments of your traditional Karate sessions it is however a useful beneficial addition. Well done Greg

The Hill................................again!!

2009-08-24T04:45:00.001-07:00

Just Carla and I today. We did 3 very tough runs and although it does not look like we're moving fast, the effort level was intense. We are both averaging approx' 48 seconds per run, but due to time constraints (I've got to go to work) we had to leave. But oh what joy, I'm doing Greg Francis's Fit2Fite class tonight and not looking forward to flogging myself for an hour. I'll keep you posted!!

Willie Thomas - Regional Karate Squad Session

2009-08-21T05:27:00.000-07:00

Wednesday 19th August

The session started with a bang, all participants completed the circuit known as the Super 7. The Super 7 develops anaerobic fitness specific to our needs. Some exercises develop explosive power, whilst others develop core strength. Without boring you with the details it comprises of traditional exercises such as, press ups, sit up, tuck jumps etc at high intensity levels. Bodies flaying, red faces and the gasping for breath meant all was working hard, (some working harder than others!! lol). I am not a strict believer in getting fit in class rather, getting fit for class, but there are advantages to group fitness sessions both physical and psychological.

Five minutes recovery then the Karate starts with some timing drills and pregressing to working on 'line of attack'. The aim of the session was to develop timing, line and distance. Kicking techniques work on in conjunction with line work were Maewashi, Uro Maewashi and Ushiro Geri.

Photos to follow

Thanks to Glen Middleton for his assistance in the class.

Weight Training

2009-08-18T15:21:00.001-07:00

Tuesday 18 August 2009

Today I felt good and decided to push the boundaries a little.
Start with bench press and progressed to 90kg for a few reps. Power cleans, done some warm up sets, repped 60kg. Normally progressed to 80kg but today I put 90kg on the bar. Got myself ready, took the strain.......BBBBBBBang, cleaned it. I am actually going for 100kg so I'm happy with my new '1 rep max'. finished off with 120kg dead lifts.

Carla lifted well today, She was down on her bench but much improved on her power cleans. She cleans 80% of her bodyweight and pulls to shrug position at body weight. CV tomorrow!!

Sport Karate

2009-08-18T14:53:00.000-07:00

Monday 17 August 09

Today was a technical session where once again we break down the rudiments of gyakuzuki. A couple of students in particular have problems with distancing which in turn affects their timing. Each participant donned the body armours and started to drill the technique. With feedback we chipped away and systematically ironed out the difficulties. We then progressed the technique by the opponent adding pressure and trying to pull the counter puncher. The counter punchers aim is to keep cool under pressure and only go when they are sure to strike effectively. Like a sniper, one shot in the barrel, one kill and deadly accurate.

Whilst I was giving feedback I run away with myself and went into commentry mode. The participant kindly reminded to 'shut up' lol as they could not concentrate with my constant ramble. As a coach I have to be mindful to shut up and recognise when understanding has been demonstrated.

Killer Hill

2009-08-17T02:29:00.000-07:00

Hi all, 7.15am on the hill and not looking forward to it!!! last week I was completing 4 reps and found it very hard going, but Carla reminded me that I'd said I would complete five this week. THANKS!!! My 'Rate of Percieved Exertion (RPE) on a scale of 1 - 20 for todays session is 100.

We re-assessed Jordans injury niggle and 'RICE' over the weekend did the trick, he's good to go. He and Carla completed 2 x 3 sets (6 in total) both driving hard today as always, Jordan actually complained it was not enough so next time he'll get less recovery and higher intensity. Burn baby burn!!

Jordan was complaining (again lol) that his buttox is aching like crazy, I think he needs his Piriformis muscle worked on when we massage later on in the week.

Sports Therapy

2009-08-16T05:33:00.000-07:00

Willie Thomas holds an advanced diploma in sports therapy and is a sports therapy tutor seen here treating a professional football player

Sports massage plays and entirely different role than traditional body massage and getting into the muscle can be painful in key areas of stress. Just to rub the top surfice simple soothes the nervous system and feels very nice!! but does not reach the core of the muscle to have the effectiveness athletes need.

Sports masage plays an inportant role in the prevetion of injury and performance. The benfits include:

Reduced muscle tension
Aids recovery
Re-aligns muscle fibres
Promotes wellbeing / Relaxation
prepares muscles for exercise
Breaks down fibrous adhesions (knots)

The inclusion of Muscle Energy Techniques (MET), maintainance stretching helps to maintain the limbs full range of movement (ROM) avoiding becoming muscle bound from the demands of stength training. Proprioceptive Neurofacilitation Facilitation (PNF) is developmental stretching designed to develop flexibility and should only be done post exercise as it involves a maximal resisted contraction.

If executed correctly and safely the athlete will experience direct benefits such as, greater ease through movement, increased speed and reduced risk of injury.

Optaining a professional sports massage on a regular basis can seem expensive at a cost of approximately £20 per session but this long term investment is worth the cost to maintain the body when undergoing rigourous training regimes.

Other skills of a therapist include:

Body alignment assessment
Identification muscle imbalances
Tape and strapping techniques
Referals to specialists

Mid week I'll be advising athletes with injury niggles and treating where appropriate. Phew!! is my job never done lol.

Another weight training session bites the dust!!

2009-08-14T09:04:00.000-07:00

Still feeling tired from this morning the troops gathered again for yet another scheduled session. Everybody's technique is improving every time we train although I have to say, for the first half of the session it was like training in a morgue.

Jordan was shifted to active rest has he has a slight pull on his hamstring and worked his upper body. We will ice his injury for two days and re-assess the level of injury. Progress to contrast bathing and strap for prevention of further injury once he can resume light training. Sports massages for all next week!! (Including me for a change)

There were some other considerations, Amy Thomason has on going back problems that prohibit certain lifts and monique had a sore shoulder. Although they were able to complete the session lighter weights were used and total abstention from exercises that directly inflicted pain on the injured area.

Bench press was to failure today. 30kg on the bar and as many as they could do. I did 60kg for my first set to make it proportional and wacked on 100kg for my second (didn't take long to fail lol). This was the first time in the session everyone began to encourage each other which inturn was a motivator. Two sets to failure pushed everyone to their limits, including me but after we all felt good about it. When benching remember the five points of contact:

Bench Press

Eyes under the bar
Good wide grip.
Both feet on the ground
Raise chest so both shoulder blades are in contact
Buttox on bench.
Spotters lift assist with lift out of rack and you say 'My Bar' to take control
Lower bar to upper chest and press
When pushing for that final rep' your buttox may leave the bench!! (If it helps)

The squating when well, doubling up with leg press too. Considering we did the hill today we hit the legs hard again to develop strength and explosive power.

At the end we finished with a pep talk with me reminding them that next from time we're in the gym we encourage and motivate each other the start. I will continue to give technical feed back for continuous development (and safety). It was suggest that music be played. Thy will be done. Have a rest all and be ready for next week as on Monday, we start again. lol

Heart

2009-08-14T03:13:00.000-07:00

Heart is the difference between those who attempt and those who achieve

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

2009-08-14T02:28:00.000-07:00

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

2009-08-13T15:35:00.000-07:00

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

2009-08-13T02:43:00.000-07:00

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.

Generating power

2009-08-12T01:48:00.000-07:00

11 Aug 09

The power clean is the single most complete exercise for generating overall power. The transferable values are well documented. Was a fair session for me today, slowly getting back into my technique after a three month layoff. The session consisted of:

Power clean & press

Split presses
Squat shoulder presses
Squatting

The Power Clean

Toes under the bar
Slight lumber curve of the spine
Chest out
Head up
Good grip
Take the strain
Dead lift
Drive up through the hips
Through the shrug to complete the clean

Killer Hill

2009-08-10T13:49:00.000-07:00

Note the lone figure at the bottom of the hill

Awoken by the 6.45am bang on our front door and the dog going crazy lets me know it's time to to visit that sacred place called 'Killer Hill'.

45 seconds of maximal effort, lung busting, heart pumping and hard running, by the end it felt like I was wearing lead boots. This is the third time since I've been back training and it's only getting harder. The young bloods do five sets and I've been doing three but four today, aarrrrhhhhh it hurt!!.

Why are you doing this? I hear you ask, I guess I need to feel the pain and revisit the good ole days lol. seriously though, I like to train with my athletes to show them I push myself as they do. I get to share the journey, feel their pain when they lose and share the success of winning. This is not 'The way' it's 'My way'.

P.s. I think they also like to see me in pain too!!! lol

2009-08-09T15:51:00.000-07:00

Weight training session today

My good buddy Mervyn Etienne (European Champion & 4 x World Team Champion) came over to Oaklands College to train today for a power and olympic lifting session.

We practice the full squat. The 90 degree squat is a cop out my friends. Did you know, when you do a 90 degree squat you have continuous loading on the knee and is only reduced when you go passed 90 degrees. Also the full squat works the Gluteus muscles full range of movement (ROM). The important factor to remember we are lifting for performance and not 'Andy Pandy' health and fitness. The key is strength through the entire ROM of the limb, 'Strength throughout movement' as opposed to the pure strength of the muscle.

The Squat

Good line under the bar
Feet just over hip width apart
toes slightly turned out
Brace the trunk / good grip
Lift weight clear of rack
Re affirm start position
Then squat - Chest out / head up / lumber curve
Beyond 90 degrees arse to the grass!!!

You'll have to do your own leg work as to how many reps and sets you will need to produce explosive power. Below Monique Etienne squatting deep, (the bar tilt was feed back and corrected!!).