“Karate still involves strengthening and conditioning the body.” ??
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Shinyu Gushi (1939-2012) 9th dan Uechi Ryu
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Today’s approach to the strength and conditioning for karate basically falls into three main camps:
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1: No strength and conditioning at all
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2: (High rep) bodyweight exercises
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3: Bodybuilding
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Okinawan karate masters and instructors spend a great deal of their time on getting stronger, using various methods and tools – “Hojo Undo” (supplementary training) should be practiced as often as possible in order to achieve effective techniques and to prepare the body (and mind) for combat situations. Various traditional training aids are used for Hojo Undo. Bodyweight exercises, external weights (barbells, stone padlocks, gripping jars etc), and “Internal Training” is included too. Strength and conditioning exercises are not supplemental, but fundamental.
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Karate-ka need to develop in many areas beyond just technique. The need for strength and power, endurance, flexibility, speed, balance, core dynamics, structural stability, sensitivity, mobility, etc. is just as important as their key karate skills. As karate-ka we are fortunate that some methods of training can tick multiple boxes for us.
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Strength training for karate is vitally important. But weight training for body building is COMPLETELY different from weight training for power lifting, and this is also COMPLETELY different from weight training for karate. Granted, they all use the same tools, but not in the same way. In karate we have to build skill in applying the attributes we develop for self-defense. Strength is no use unless its functional strength and power can be utilized effectively. So the main focus for karate-ka is not simply building attributes and bigger muscles, but also using them in a way that supplements and enhances our karate skills.
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It’s not good enough that we build strength and power alone, but we must also allow the body to work as intended – an integrated whole.
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Resist the urge to JUST become more muscular and stronger. For a body builder or power lifter, this approach is necessary, but for karate-ka it is counter-productive in ways which will have a negative effect on your karate skills. This is NOT the purpose of strength training for karate.