Live Kyokushin Karate Training with Shihan Cameron Quinn

Live Kyokushin Karate Training with Shihan Cameron Quinn

today i want to talk about um using the tabata protocol and also heart rate monitors that’s my heart rate monitor i’ll show you i’ll show you what a good heart rate monitor can do for you but anyway just of course the general medical warning i’m not a doctor i’m not a sports scientist anything i tell you uh please be careful because the tabata training takes you to absolute extremes of your threshold so if you’re not careful uh you might hurt yourself um so australia so anyway um the tabata protocol began the late 90s about 1996 a guy named izumi tabata he was a he was a sports scientist from the ritsu mekong university in tokyo that’s that’s famous for its martial arts actually university has a number of very high level martial arts groups in june including the judo olympic judo and he was interested to know if he could develop a protocol which was more time efficient so uh what he did uh was create what is known as the tabata protocol the tabata workout and what he did is he he actually took a couple of groups a control group which the control group was i think they did like they just worked on a heavy duty on a stationary bicycle for one hour at 70 percent capacity so how do you know what your 70 cent 70 capacity is well that’s where heart rate monitors are the bomb i’ve been using these for as long as i can remember previously you need a heart rate monitor attaches to your watch sometimes you have watches that read your pulse it’s a little bit inaccurate because it doesn’t work directly off the electric impulse of the heart okay but a good heart rate monitor sits there and you read it off something these days i just read it straight off my mobile phone so when tabato sensei does something like research with the tabata protocol he requires very accurate protocols to make sure that there’s consistency so his test group he had a group working uh on a stationary bike at 70 percent of their vo2 max so that means 70 percent of their ability to generate and continue to generate oxygen anything above that you start to go into anaerobic uh the area which means you run into oxygen debt and you start you can’t maintain that for very long that the elite athletes of the world push that oxygen debt or that threshold higher and higher and higher and this is where the max vo2 is such an important measurement it’s really vital and helps you to measure your your total aerobic fitness because it literally tells you how well the body is using oxygen and how well it is um converting atp and allowing the adenosine triphosphate and allowing the body to get rid of the carbon dioxide and renew with oxygen oxygen again so um that’s why it’s it’s such an important measurement now what tabata did is he took that um trial group and they would for five days a week they would uh pedal this bicycle for one hour at 70 capacity and he got his test group they would train five days for the first four days they would do eight intervals using 20 second all-out sprints and 10 second rest and they would repeat that for eight rounds so one four minute round and then on the last day on the fifth day they’d do a 30-minute moderate easy ride uh with an extra two minutes at the end of the tabata style and he he wanted to see what he could do by absolutely pushing super hard the um the limits of that threshold training so he was using very high level athletes or he was using olympic athletes who were all very uh well trained so that’s the first thing you’ve got to be careful of people go out and try to do the tabata protocol with eight all-out rounds tabata himself said six or seven rounds should be sufficient if you can do all eight rounds you’re not doing it hard enough when i used to do the tabata what i would do is i’d get on a treadmill and i’d put the treadmill at five degrees and then i’d pump it up to about i can’t remember 15 kilometers an hour or whatever it was it was a speed that absolutely caused needed me to almost sprint and invariably after about five rounds uh i’d have to start to slow the machine down or i just couldn’t keep up so that’s how it should be done if you if you can make eight rounds you’re doing it incorrectly and that’s from tabata himself so anyway the results that he got from this surprised him the the first group which did the one hour at 70 percent of their vo2 max or the max vo2 improved their uh aerobic capacity by just under 10 that’s in a a six week period six weeks not very long but even these guys these guys were already elite athletes and he measured them by doing that one hour seventy percent of your vo2 max he got an almost 9.5 percent so an almost 10 percent improvement but the other group which he uh was using his ideas of the what became known as the tabata protocol what they actually achieved just crazy levels and it really surprised him they not only increased the aerobic capacity the aerobic capacity by 14 percent so they increase arabic capacity more than the guys who are training three times longer so for him the protocol was about 20 minutes 10 minute warm-up uh the actual tabata round was four minutes and then a uh a three four five minute warm down so it was under 20 minutes less than um less than uh third thirty percent or thirty three percent less than a third of the other group but the other thing that he found out which was quite amazing was that he they also increased their anaerobic capacity in other words their ability to continue beyond that anaerobic threshold by an incredible 28 so why is this relevant to karate well because tournaments are all about your ability to tolerate anaerobic threshold it’s very very important yes they did very marco they did very accurate testing in a proper laboratory i think you can go online i haven’t i haven’t checked but i’m quite sure you could probably go online and see at least photographs because remember it was in 96 so the internet was just getting going you’ll at least see photographs of the protocols where they would actually take live measurements of the oxygen uh transfer and then they would test their blood as well so that result really blew everyone away and the main thing was that by taking his threshold way beyond so we’re not talking about 70 percent remember the test group did 70 percent of the vo2 max okay and you can calculate that through um a number of formulas some are slightly more accurate than others uh but to find out your maximal heart rate generally speaking the the easiest and best known one is 220 minus your age i know that is not always accurate because if i look at my training from this morning 220 minus my age my maximal heart rate should be 1 57 and i was hitting let’s see if i open up my measurements for this morning hang on look at the workout where are we body weight oh here it is okay so i hit 161 max my maximum according to 220 minus my age is 157. so that’s just a guideline in fact the guys that did that 220 minus rage will tell you that they’re surprised everybody took it on because it was for a very specific demographic but all the other attempts to find a more accurate calculation and they’re out there that you know they take into account your resting heart rate your age and all these sort of things um they’re out there but they’re all within a few beats per minute okay so you find your maximal heart rate the easiest way is probably 220 minus your age okay now what tabata sensei was actually saying was he had these guys going at 170 percent of their their established max va2 and this is where the the protocol becomes so valuable because vo2 max is just a measure or an indicator of how much oxygen your body can can use and generate or use and then and and circulate well and get rid of all that it’s a measurement of your aerobic fitness um and this is very relevant because in tournaments i mean if that was the only thing that would be a different thing but in tournaments it very much comes down to how well your body can continue to tolerate work at an anaerobic threshold level if and anyone who’s fought tournaments will know when you go past that anaerobic threshold you really hit a wall it feels like you’ve got lead weights in your hands i remember the 19 i digress a little bit i’ll tell you a little bit of story of story about my own tournament fighting if you’re half interested but in 1980 i was uh living on an island in north australia and i had no dojo but i was training regularly i was due to go to service paradise from thursday island to interpret for massayama he was coming out for the australian championships in 1980 the day before i got a phone call from my good friend colin gratricks he was probably the head of the tournament organizing committee and he said they’ve had word that salsa wasn’t coming out concho in those days he wasn’t coming he said but we’ve got your ticket what do you want to do you can come down anyway i said well i’ll come down and i’ll fight now i’ve been doing some solid training i used to do what i call countdowns and i do hill sprints my house on the island was on a hill so i used to run a 6k circuit around the hill and then i do these sprints up a hill you know it was very dark ages sort of training but anyway i went down to surface paradise in the semi-final i fought a guy named clint mcintyre really nice guy i think he’s victoria tall guy and in those days rounds were three minutes so we fought a main round of three minutes then an extension of three minutes then an extension of three minutes then an extension of three minutes so 12 minutes and they used to stop the clock if the referee says yummy you know you had to come back in the ring they’d pause the clock so it was wasn’t really four rounds or three minutes for 12 it was more like a 15 or 20 minute round okay now the other guy ended up fighting jimmy phillips i fought him in the final he fought in his semi-final before me and he fought sensei brian ellison who was one of my instructors brian had a bad knee jim knew he had a bad knee so he did a spin back kick into his knee dislocated his knee brian got carried off the mat and jim’s fight lasted about 15-20 seconds good on him well done but i came out i went for 15 or 20 minutes and then i came down off the stairs after having won the fight and one gentleman who was the head of australia whose name shall not be mentioned said to me you back up for the final i said i literally said give me 30 seconds to get my breath back and he said no if you’re not back on the stage in 30 seconds i’ll disqualify you for no show and of course i didn’t know any better i probably should have called his bluff because people wouldn’t have accepted it but anyway i went back on stage and i fought jimmy in the final and we went three minutes three minutes three minutes three minutes and we’re both exhausted so i did a probably 40 35 to 40 minutes non-stop and in the i remember at one stage there we’ve both thrown a kick and we fall down in a heap and i kind of you know get up and help jim up and we’re both it was a mess you know these days athletes have much better training protocols so you don’t see that sort of thing very often other than from places where they haven’t adopted these high levels of training so anyway that’s an example of what happens when you hit that anaerobic wall your body just is like like this okay of course your vo2 max is affected by your age your gender even that’s why i mean if it wasn’t affected by gender you’d see a much closer time differential in women’s and men’s marathon or long distance running but it’s probably about 20 minutes difference which is a fair bit that’s about 30 seconds difference per kilometer okay because of the gender difference and your fitness level makes a big difference as well and i became interested well i’m not saying i became fascinated uh us dave good to see you man congratulations on marcus’s event on his uh his um confirmation they were lovely photos but anyway i mean if it’s if it would it’s not just a matter of the ability to tolerate that oxygen debt that plays a big difference there’s also the mental ability to be able to tolerate mentally that fatigue and keep going under pressure that’s where people like uh um well anyway any a lot of the top fighters that fight between uh in fact that that pen that ink illustration i use today uh to talk about this particular session was a an image i did of um adamir decosta and michelle vadel that was an amazing match that went five extensions two guys heavyweights big big heavyweights um maybe 15 kilograms difference and then you know you had guys like sampei keiji who uh second in the world twice first in the all japan his ability to tolerate those extremes of adherence was renowned okay so that’s that’s very important now one of the reasons why i love this these variables one variable i didn’t mention you’ve got the age you’ve got uh your fitness levels you’ve got your gender but another one which became very prevalent and interesting uh in the mexico olympics in 68 was the effect of of altitude and i remember when i was a kid i didn’t know anything about scientific training i was only nine or ten years old at mexico olympics but i found it fascinating to watch these guys i guess it was the the seeds of my future anyway watch these training programs where athletes all over the world were doing high altitude preparation for the mexico olympics because the the availability of oxygen at mexico’s level i think how is it two thousand five hundred meters seven thousand feet in the air or something so unless they did something about their body’s ability to generate um to to keep using oxygen well and and and really use it efficiently because it’s so much less of it well they wouldn’t have got anywhere so athletes all over the world were doing these um high altitude training sessions and a lot of really interesting things came out of that too and i was intrigued by it as a little boy you know i didn’t do anything i didn’t start karate for a couple of years later and it’s not like i’ve gone in and said to frank oh can we do some high altitude training because i think it’s better by that stage i probably forgot about it but i found it really interesting at the time and you know seeing athletes train made me realize that you know you can make your body perform better if you train that’s what i learned the word training meant okay so you can improve your max vo2 in a couple of ways first of all you do what’s called hit the high intensity interval training and that’s you know several minutes aerobic rest aerobic rest that sort of thing that’s what tabata’s the tabata protocol is but also you see that in karate training this is why the normal um session that you do in in training two it normally goes to two and a half hours we did it all the time we were young we don’t do it so hard anymore i have to admit well i’m not ashamed of it that’s just the way it is at my age if i tried that i’d last a day but karate provides that series of high intensity sessions you do the basics and it’s high intensity and even in basics there are some things you might do that give you a little bit of a rest then you hit the intensity again and then uh you’ll do some hard fitness work like what we call countdowns or push-ups sit-ups squats burpees the deck of cards that sort of thing and then you have more rest and you do a bit of carter and it’s very restful it’s not really as hard as hard training and then uh in you do the kumite and of course in some rounds it’ll be easy some rounds will be hard so karate has this built-in um process of high intensity interval training and that’s what’s one of the beautiful things about it and that’s why you can get very fit with it and another beautiful thing which helps you with your high intensity that max vo2 training is to switch up the sort of training you kind of trick the body and that’s why i like the edicad the deck of cards because when you shuffle up the cards you don’t know what’s coming next so you kind of trick the body and training that varies the nature of the training is very good to improve your vo2 max as well because uh and that’s why karate is so good you know sometimes you’re doing basics sometimes you’re doing the push-ups and sit-ups sometimes you might be doing sprints sometimes you’re doing kumite in my dojo you might be on the ground wrestling so all that sort of thing offers a really wide range of intense movement that’s very different us kenneth good to see you so it offers that range of intensity that is different from from uh exercise to exercise and these all really benefit your max va2 you know there are other incredible benefits i don’t need to go into them you know about it that when you increase your aerobic capacity you improve everything in your body you know your fitness improves athletes in tournaments the the fatigue that you suffer from is less your ability to tolerate that threshold is good and also it’s a very strong predictor of quality of life as you get older i’m 63 now and my body primarily the problem now is just a couple of injuries that i’m carrying from from one from running and the other one from holding mitts and getting whacked um you know injuries over the years accumulate but as long as your posture is good and your your aerobic capacity is good well then it’s surprising how youthful you can go on living your life and i think that’s very important and i think when when you get away from the aerobic fitness then you go into the threshold of anaerobic fitness so you know when you’re running and you’re running hard and you can run pretty well if you didn’t run out of energy the glycogen supplies you could keep running below your threshold for a fairly solid length of time so this is why um tabata when he was doing his original research had the test the the the set first group going at 70 percent of their max vo2 and that allowed them to maintain that pace for one hour and if you watch the tour de france it’s always fascinating because especially in the mountains these guys are right on the edge of their threshold and they all have heart rate monitors and they all have a monitor on their bike that is reading out their heart rate and they all know instinctively or they have been taught they know exactly what their ranges are and generally there are four heart rate ranges that you work through and if you go past a certain heart rate it puts you into that debt range it puts you into that anaerobic range so you’ll see some riders and they’ll want to try and catch up but they know they absolutely can’t because there’s a hundred k’s to go and they don’t want to push themselves into a level of debt but prodigal children good on you man thanks yeah give me some likes yeah by the way whilst while you mention it i’ll mention patreon thank you very much like i said i’m working on a little booklet for you to send out to everybody and i really appreciate your support it literally is helping me to survive sometimes from week to week i haven’t worked in my job since january last year january 2020 december 2009 and january 2020 so it’s been a long time between drinks and i’m doing things like these last month i make i think i made 13.20 on youtube maybe as the numbers get up i’ll i’ll hit the 20 dollar mark so um rach um um patreon thank you very much um and if you haven’t subscribed please do so help me hit 2 000 subscribers and once and i’ll get on a roll after that whoosh mike good to see you yeah it’ll be it’ll be a lot of fun javier us from mar del plata argentina argentina good on you javier good to see you man thanks for coming along so let’s continue on with this so that ability to tolerate your threshold continue working at an optimal level whilst you’re in that debt is a universal yardstick for fitness when you there are certain things that you can do if you don’t have a heart rate monitor they have a thing called the talk test when you’re running long distance when i used to run marathons if i run with someone we take our measurement on the ability to have a conversation if you can continue a conversation even though you’re breathing hard it meant you were able to continue to produce oxygen at a manageable level i mean to continue to use oxygen at a manageable level produce atp but once you went over a certain threshold and you start talking and you need to take breaths between your answer okay then you’ve gone you’ve hit the threshold you’re into oxygen debt and that’s when you blow up and and that sort of oxygen debt training the interval training is really really important for developing high level of tournament fighting ocean how does one get a copy of logbook look you may have contacted me i have some here in australia unfortunately i don’t have sources of supply around the world but i have plenty and um please um send me an email at that email address and i’ll address it i’ve got a couple of people have asked and i am i’m a little bit slack in replying because i’m trying to work out the best way to get it overseas that you know the log books are like 25 australian but sometimes sometimes the cost of postage is more than the log book so sometimes you’ll need more than one eventually so i’m encouraging people to maybe get four log books and that way um the cost per unit to send is much less but anyway contact me um prodigal i’ll call you that and i’ll get back to you dave i’m starting to see hockey players as young as 11 and 12 years old here doing stair runs with heart monitors what are my thoughts on junior’s training that way too young the only reason the only reason i’d say it’s too young is the effect on the joints if they’re running up the stairs generally the pressure on the knees and lower back is much level than running down the stairs but if these kids have been encouraged to sprint down the stairs the long-term effects on lower back and knees are just unforgivable so in my dojo kids under a certain under 12 or if they’re 12 and they’re clearly matured a lot earlier they’re not allowed to do push-up full push-ups even because they haven’t got the structure in their core area to integrate everything strongly enough because their lower back i mean the bones are still cartilage you know their bones are still growing and it’s that i couldn’t tell you how often i’ve seen people who didn’t recognize the importance of of of protecting bone growth bone plates bone growth in children the effect it can have later on in life i had one lady who said oh could she come and help me with her son who was a top level rower in grade 12 she said he has back problems and i went around met the son and oh my god it was unbelievable he because of the nature of what he’d been doing without ever being taught the importance of flexibility work to protect against injury his lower back was an absolute mess there was nothing i could do there was nothing yoga could do the only thing i’m not kidding this kid was 18. the only thing they could do in the the end was actually operate and snip some of his tendons and add extra length in the tendons to overcome the damage that had been created in his childhood through poor training protocols it was a nightmare you know that kid is going to have problems when he’s 30 40 50 60. okay so in terms of aerobic this sort of stair runs to develop that threshold i don’t think the problem is the age dave i think the problem is the effect on the joints i don’t think i i haven’t studied it enough but i don’t anticipate that that sort of aerobic threshold training can worry kids i don’t think it’s a major problem but what i would be inclined to do is follow a similar protocol to uh the the butter protocol and if you’re working with markers even um or other kids use things like cross-country skiing which has far less effect on on joints and what you can do is work on pushing really hard up slight hills and then doing that in the protocols otherwise get on a bicycle or a treadmill put the treadmill at a steep slope even today when i run sometimes i can’t run long distances because of my knee but i’ll jump on the treadmill and i’ll put it at 15 degrees and i’ll take it to my aerobic threshold and i’ll play slowing down speeding up that sort of thing that way but by all means kids that age need to protect their lower back their hips and their joints and it’s a it’s a travesty that um kids reach maturity and their body’s already damaged okay so this sort of training very very demanding physically and mentally and this is why you’ll see if you go to the internet and look up tabata protocol there’s a thousand different variations based mainly on people’s unwillingness and inability to push themselves so hard past their threshold and that’s the whole key to making the tabatas work okay um having said that it means we’re not all olympic athletes so there is absolutely nothing wrong with winding it back in the stages of building up so everybody’s vo2 max everybody’s threshold is different so you measure it off your own threshold and what you do is you can go online there are different ways you can find your aerobic output you can find your zones your heart rate zones and use that for yourself even tabata himself as i said he recommends that if you’re doing it you’re aiming for eight rounds but if you’re doing it correctly he’s surprised if you get through six or seven but for people who are just starting the protocol here’s my recommendation get on a treadmill and put it up slightly that’s what i used to do put it up slightly and then you set the treadmill at a pace which is your sprint place pace plus a little more and you have the handles on the side of the treadmill so you have to use them and practice before you do it you really need to practice lifting your weight off putting your feet on the sides of the treadmill lifting your weight up start to move and sprint and then what i would do is i would have that at about five degrees sometimes i go higher but i put it 5 degrees at 15 or 17 kilometers an hour just above my sprint pace and then i’d start a stopwatch and then it has to be 20 seconds of threshold work and 10 seconds rest so what i’d do is i’d set the clock and when it hit the zero i’d go 10 seconds and then i’d start to get ready and then as soon as hit 10 seconds i’d be sprinting and sprint and you’d sprint like nuts and then on the 20 19 22nd you’d lift yourself off again and rest for 10 seconds at about 9 seconds you lift yourself back on and you’d continue that and if you’re doing it correctly i found that after about four or five rounds i was totaled and so there’s nothing wrong with slowing it right down and warming down if you can do that and aim for for achieving two maximal rounds you will be surprised one at how crazy hard it is because you are pushing your threshold past 100 percent has to go way past 100 percent um even though today i hit my like i said my suggested threshold at my age is 157 i hit 161 and sometimes i can when i used to have um when i was running i had a heart monitor on my wrist i could watch it um i had the heart monitor here and the reader was here and there was it was it’s not unusual on a hard hill sprint to eat 170 171 so there is no problem provided you fit you’ve got no cardiovascular problems of pushing yourself way past what is considered to be your max that’s the whole idea of the tabata protocol okay and if you can get two really solid rounds out that’s really good and then you just aim for three but never be never fall into the trap of thinking that tabata protocol is a four minute round consisting of eight twenty seconds and a ten seconds break so therefore i have to do that and then bringing your threshold bringing your intensity level back to a point where you can easily when i say easily you know really hard work but easily finish eight rounds because you’re not fulfilling the objective of that protocol and you won’t get the same returns for the average person i would actually say three times a week maximum is is enough you need to give yourself time in between each ones tabata was using olympic athletes he was doing it five days a week he would get them to do four tabata sessions and the fifth day he would get them to do a much easier session so if olympic athletes are pushing out four sessions plus one well then i don’t think it hurts to focus on maybe two a week the demands psychologically and physically are pretty intense so don’t don’t expect miracles of yourself but you can find there are ways to for example i know when i ride a bike if i go for a one hour ride on my bike i have a pretty good idea of how i’m going because i’ll get my heart rate will tell me like today i was sitting on an average of 90 revs a minute and my average heart rate was 139 beats for the hour and i did 28.3 kilometers so there are ways that you can judge your improvement without expecting to find that in your tabatas i mean that that’s a you don’t looking at the tabatas to measure your fitness you’re looking at tabatas to improve your both anaerobic and aerobic fitness levels and that’s what the beautiful thing that tabata himself pointed out he said that um the tabata protocol is an excellent time efficient way to train both your aerobic and anaerobic systems so for anyone any instructors who are who have teams of fighters and so on it it doesn’t hurt once a week at least to create a protocol as close as you can to the tabata protocol where you’re absolutely smashing thresholds for 20 seconds and then rest and the rest is total rest you kind of stand still or hardly move at all uh if dave for example you’re working with the young lions kids you might find a hill or a very steep hill and you you have a whistle and then you have them at the bottom of the hill and you smash it for 20 seconds and they really have to sprint no no trying to save yourself a tabata protocol has no room for trying to save your energy you have to absolutely sprint beyond your capacity to the point where you’re just like dead and then you rest for 10 seconds and then you do another one maximally you have to encourage the young lions to to encourage each other and push each other and compete against each other and especially you’ve got to watch out for the kids who are faster because when they’re faster they think it’s okay to slow down a bit and then you do that and then you do that once a week and then you do that once a week for a couple of weeks then add another one twice a week and then you make it three times three reps and then you build up to where they’re falling over themselves after five or six reps and that’s a really excellent way to develop their uh threshold capacity what sort of exercise you’re using for lower back and spine tightness to loosen up the joints especially result of rigidness caused by cold weather in general well cold weather general you have to warm up you know just even walking and warming up but also other good exercises for the lower back obviously stretching exercises you can do a um a uh downward dog exercise greet the sun let me show you quickly i i haven’t got my glasses on so i can’t feel looks good to see you marco it sounds like training the dad has his boys doing it cool and got a goal marco i was in that movie i built the karate studio in that movie and i had a couple of spots as an extra it’s not even a case of if you blink you’ll miss me because if you don’t know it’s me you won’t know it’s me it’s uh dark but anyway yeah i had a lot to do with that gold coast that couldn’t get a gold movie and you’re right he was like you know that whole movie was about a driven dad doing those sprints up the hills just not far from here those hill uh scenes marco i’m here in carrumban they were filmed in karamban valley a few k’s up the mountain okay so um tigress asked a good exercise for lower lower back but first i haven’t warmed up one little bit but this three count exercise that we do in training that’s good provided you loosen and let gravity do the work so this one and then you turn you push the hip flexors you turn and then you come around again and you turn into here now i know this is primarily a stretch for here but if you loosen up and just let gravity do the work then sit there for a few breaths and loosen and loosen every breath let it loosen a little more you do that you only have to do that once or twice each side nice and relaxed remember you grab a stretch remember the acronym for stretching you grab a stretch the g is gravity you let gravity do the stretch for you you don’t fight it and think you’re stretching you let gravity do the stretch the r in grab is relaxation the a is the angle in alignment you don’t want to be doing a stretch one way but align your body the wrong way you pull muscles and the b is breath so you coordinate it with your breath two hip flexor stretch really important and then three if you come right around this is my bad knee that i have no knee so you can see it’s i can’t get full flexing even though i work on it all the time so this is a good stretch for lower back then you can do the grip the sun so basically greet the sun is like this stretching up breathing in so the greek the sun is a beautiful exercise because it has a counter stretch to every stretch you bend forward then back bend forward bend back when you bend back you breathe in when you bend forward you breathe out it’s that simple i haven’t done it for a while but anyway [Music] stretch up breathe in [Music] stretch out breathe out breathe in hold the breath breathe out breathe in breathe out and this part of the stretch is very important try to lengthen the distance from your hands to your butt you see how i’m kind of like that but i really want to go all the way whether your heels are on the ground or not it’s not that important but you want to concentrate on lengthening from your butt to your fingertips relaxing in there very good for your neck too you let gravity take the neck down so in this position you breathe three or four times you breathe in come up for beginners you can just walk up like that breathe out breathe in that’s a good stretch for your lower back and then of course sitting and just relaxing the lower back sit there like that what i tend to do when i’m doing this exercise i just relax i breathe in and spider fingers so i spider fingers when i breathe in so i’m sitting here the first level is to get off your coccyx some people are back here like this first level is you need to get on your hip bones like that so you push off the low at the back once you can sit there without having to use your hands then you just come forward then you breathe in out and then you just relax every time you breathe in look at my fingers every time you breathe in you just crawl the next level is get your elbows on the ground breathe in and you just give it time tigre you just give it time any exercise like that that you can stretch like that takes time the beauty of flexibility work is that oh you see i’ve got my thursday on a t-shirt on i mentioned thursday on before this was a gift from my buddy mutti yeah that’s that remember i earlier mentioned in 1980 when i was fighting in the 1980 nationals where i was living i went up and visited muti uh may last year for his 70th birthday and he gave this to me but anyway i digress let me get see if i can get away from that light so um i hope that gives you an idea of the best way to deal with lower back and spinal tightness you have to work on your spine lower back particularly as you get older you need to really really be careful of or be aware of your spinal flexibility because you know you see old people they start to bend over so you constantly have to be aware of good posture pulling your posture back okay in the morning i tend to do some exercises like this sort of thing anything that will improve and open the spine anything like that you’ve got to constantly keep conscious of your posture shoulder blades back chest high that sort of thing if you don’t you know it’s never going to work you have to watch your spinal posture as you get older marco if you even if you watch it again you won’t see me but there’s a scene where they’ve been training karate looking out the window at the ballet studio and then afterwards they come down the spiral staircase jump on their motorbikes well i was one of those guys and when you hear the sound of that kawasaki 900 taking off that’s me my my touch with fame i sat back and waited for my agent to contact me never happened okay so one of the things about the tabata protocol and training in general with your your heart your aerobic capacity is a heart rate monitor i use this one i put it under my shirt but it attaches here put it on you see there’s lights lights i can see lights go on and off here there’s a blue light and a red light tells me the battery’s good and then it’s reading now if i go to even though it’s on top of my shirt if i go to um okay so i don’t even need a monitor on my wrist it’s just straight on my watch and you can see this is a readout of this morning’s levels this does five e which for me is up to 100 beats fat burn up to 115 maybe i should spend more time in that one 116 127 hard 125 and peak 146 and so you can see this i don’t think this is this morning because i went harder than that this morning but you get that level and gives you feedback so this one four percent eleven percent four five percent in cardio 38 in hard and two percent i have a feeling that wasn’t today’s let me go to today’s because i think i really smashed myself today worked pretty hard so here we go you can see with this one now i’ve got five percent in easy six percent in fat five percent cardio 56 percent in hard so that’s in the hard zone and 28 percent in the peak zone so a good heart rate monitor is really good to help you determine the level that you’re working at and i have i don’t have to carry this on the bike it’s just my pocket in the back but i have a reader on my handlebar that gives me my cadence it gives me my speed it gives me my heart rate and i can go off that so if if i’m working hard to maintain a certain cane it’s i can tell by the monitor whether or not i’m going over the threshold too much yeah indeed yes it is similar to okinawa they had they they use the turtle shell they used to use that as as a um as a shield and they used to use a whale bone or a dugong bone as a weapon marco so a good heart rate monitor will bring you value like you wouldn’t believe i use wahoo simply because the speedo on my bike is wahoo and you won’t see it here because i don’t have um i don’t have things connected but this monitor reads my cadence this i try to keep my pedal speed at a certain in a certain range it reads my heart rate and it reads my speed all on one so that’s really really a wonderful tool to have and you can use that tool really well if you if you’re doing something like tabatas and you need to push yourself way way way past your threshold you can tell if you’re going hard enough on this this will tell you at my age if i’m if my max is 157 and i’m pushing to 171.72 then i am i can be certain that i’m way past my threshold and the best way to do it is with a heart rate monitor so for instructors using the tabata protocol is a fantastic way to improve the uh the general metrics of your fighters no matter how good their technique is if they run out of the jews you just got to read the bible ecclesiastes 7 8 better is the end of a thing than the beginning thereof that was made for that and psalm 4144 are made for fighters psalm 44 play praise be the lord my rock who trains my hands for battle and my fingers for war and uh i think it’s it’s really valuable to train the athletes not only to be able to be conscious of the level of their own fitness but also have a monitor to be able to judge the level that they’re at at any time um kenneth hi kenneth what banners brand is the best heart rate monitor look there is no particular brand you need a monitor and an app and and apps are good because you don’t need a watch in the old days when i needed a watch um it was always hard to do coumating so on with a watch on but if you have a monitor you just sit the monitor up there and you’re away so the best thing to do ken is is go online look at comparisons look at reviews find out which ones work well with a an app on your phone wahoo is fantastic because wahoo is particularly good for its connectability to a wide range of uh apps and also if you want to ride your bike it connects well to the wire to the wahoo speedo that i have but anyway so anyway i hope you got something out of that tabatas are really valuable if they’re done correctly the problem is most people under bake them they think that the the whole key is to get the eight rounds out and sometimes they’ll even do more yeah we’re doing tabatas today oh that’s good what do you do well we’re doing 18 rounds of tabata no it’s impossible impossible i would bet london to a brick that there isn’t a human being in the world if they do the tabata protocol correctly can get past 10 rounds do the protocol correctly develop the capacity and away you go okay thank you very much everybody appreciate you coming along once again don’t forget if you’ve subscribed and hit a like leave a message all that stuff and pass the word around to your friends help me grow the channel so i can have 2 million subscribers by this i mean two thousand subscribers by december was
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Live Kyokushin Karate Training with Shihan Cameron Quinn

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