Strength Training For Karate Point Fighting

This is a 12-week program leading up to a tournament. The tournament takes

place on week 13.

Phase I (Weeks 1-2)

During this phase do three workouts per week. Although the entire body is
worked in every workout, each day has a different emphasis. Day 1 focuses on
the upper body pushing muscles, day 2 on the legs, and day 3 on the upper body
pulling muscles. Exercises listed together are combination exercises. For
example, BB High Pull + Clean + Push Press at 4/4/4 reps means do 4 reps of
high pull then 4 reps of clean then 4 reps of push press. The load on combination
lifts will be determined by the weakest lift. Rest 1-2 min between sets.
Day 1
Exercise

Sets

Reps

Intensity

BB High Pull +
Clean + Push
Press

4/4/4

50% of 1RM

Flat BB Bench
Press

10

70% 1RM

DB Incline Bench
Press

10

70% 1RM

DB Tricep
Extension

10

70% 1RM

BB Step Up

10

65% 1RM

DB Romanian
Deadlift

8-10

65% 1RM

Lat Pulldown to
Front

10

60% 1RM

Rotator Cuff
Exercise

10

Ab Exercises

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Strength Training For Karate Point Fighting

Day 2
Exercise

Sets

Reps

Intensity

DB Hang Snatch
+ Overhead Squat

6/6

50% 1RM

BB Back Squat

10

70% 1RM

BB Side Lunge

10

70% 1RM

Lying Leg Curl

8-10

65% 1RM

Seated Low Cable

Row

10

65% 1RM

BB Biceps Curl

10

65% 1RM

DB Flat Bench
Press

10

60% 1RM

Rotator Cuff
Exercises

10

Ab Exercises

Day 3
Exercise

Sets

Reps

Intensity

Squat and Press

50% 1RM

BB Bent Over
Row

10

70% 1RM

1-Arm Lat
Pulldown

10

70% 1RM

DB Hammer Curl

10

65% 1RM

BB Decline Bench
Press

10

65% 1RM

Tricep Pressdown

10

65% 1RM

DB Front Lunge

10

60% 1RM

Rotator Cuff
Exercises

10

Ab Exercises

Phase II (Weeks 3-4)

Phase II uses the same exercises as phase I but different numbers of reps and
heavier loads. The three days have the same push, pull, or leg emphasis. Rest 12 minutes between sets.

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Strength Training For Karate Point Fighting

Day 1
Exercise

Sets

Reps

Intensity

BB High Pull +
Clean + Push
Press

4/4/4

50% of 1RM

Flat BB Bench
Press

75% 1RM

DB Incline Bench
Press

75% 1RM

DB Tricep
Extension

75% 1RM

BB Step Up

70% 1RM

DB Romanian
Deadlift

8-10

65% 1RM

Lat Pulldown to
Front

65% 1RM

Rotator Cuff
Exercise

10

Ab Exercises

Day 2
Exercise

Sets

Reps

Intensity

DB Hang Snatch
+ Overhead Squat

6/6

50% 1RM

BB Back Squat

75% 1RM

BB Side Lunge

75% 1RM

Lying Leg Curl

8-10

75% 1RM

Seated Low Cable

Row

70% 1RM

BB Biceps Curl

70% 1RM

DB Flat Bench
Press

65% 1RM

Rotator Cuff
Exercises

10

Ab Exercises

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Strength Training For Karate Point Fighting

Day 3
Exercise

Sets

Reps

Intensity

Squat and Press

50% 1RM

BB Bent Over
Row

75% 1RM

1-Arm Lat
Pulldown

75% 1RM

DB Hammer Curl

75% 1RM

BB Decline Bench
Press

70% 1RM

Tricep Pressdown

70% 1RM

DB Front Lunge

65% 1RM

Rotator Cuff
Exercises

10

Ab Exercises

Phase III (Weeks 5-8)

During this phase the push, pull, legs emphasis remains the same but new
exercises are introduced and fewer reps are done. Rest 2-3 minutes between sets.
Day 1
Exercise

Sets

Reps

Intensity

BB Power Shrug
+ Behind the
Neck Push Press
+ Good Morning

4/4/4

50% 1RM

DB Decline
Bench Press

85% 1RM

DB Pullover

BB Lying Triceps
Extension

8-10

Leg Press

Stiff Leg Deadlift

8-10

Wide Grip Pullup

Rotator Cuff
Exercises

10

Ab Exercises

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Strength Training For Karate Point Fighting

Day 2
Exercise

Sets

Reps

Intensity

BB Hang Snatch +
Overhead Squat +
Sots Press

4/4/4

50% 1RM

BB Deadlift

85% 1RM

DB Squat

75% 1RM

Standing Leg
Curl

8-10

70% 1RM

Lat Pulldown
Behind the Neck

80% 1RM

DB Kung Fu Curl

75% 1RM

DB Flat Bench
Press w/ semisupinated grip

70% 1RM

Rotator Cuff
Exercises

10

Ab Exercises

Day 3
Exercise

Sets

Reps

Intensity

DB Hang Clean +
Lunge Press

6/6

50% 1RM

T-Bar Row

85% 1RM

1-Arm Bent Over

Cable Row

75% 1RM

Concentration Curl

75% 1RM

BB Incline Bench
Press

80% 1RM

DB Tricep Kickback

75% 1RM

DB 1-Leg Squat
w/foot on bench

70% 1RM

Rotator Cuff
Exercises

10

Ab Exercises

Phase IV (Weeks 9-11)

This phase uses different exercises, reps, and loads than phase III. Rest 3 to 5
minutes between sets.

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Strength Training For Karate Point Fighting

Day 1
Exercise

Sets

Reps

Intensity

BB High Pull +
Clean + Push
Press

4/4/4

60% of 1RM

Flat BB Bench
Press

90% 1RM

DB Incline Bench
Press

85% 1RM

DB Tricep
Extension

6-8

80% 1RM

BB Step Up

80% 1RM

DB Romanian
Deadlift

8-10

70% 1RM

Lat Pulldown to
Front

75% 1RM

Rotator Cuff
Exercise

10

Ab Exercises

Day 2
Exercise

Sets

Reps

Intensity

DB Hang Snatch
+ Overhead Squat

6/6

50% 1RM

BB Back Squat

90% 1RM

BB Side Lunge

85% 1RM

Lying Leg Curl

8-10

75% 1RM

Seated Low Cable

Row

80% 1RM

BB Biceps Curl

6-8

80% 1RM

DB Flat Bench
Press

75% 1RM

Rotator Cuff
Exercises

10

Ab Exercises

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Strength Training For Karate Point Fighting

Day 3
Exercise

Sets

Reps

Intensity

Squat and Press

50% 1RM

BB Bent Over
Row

90% 1RM

1-Arm Lat
Pulldown

85% 1RM

DB Hammer Curl

6-8

80% 1RM

BB Decline Bench
Press

80% 1RM

Tricep Pressdown

6-8

80% 1RM

DB Front Lunge

75% 1RM

Rotator Cuff
Exercises

10

Ab Exercises

Phase V (Week 12)

This is a period of active rest. Do no lifting but continue with other workouts.
Make sure that no training is done for 48 hours prior to the competition.

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