As we inch closer to the 2012 US Capital Sabaki Challenge, I wanted to do my best to impart some helpful advice for those entering the competition this year. First, I want to congratulate all of the Phoenix Karatedo students who had the courage to sign up to compete this year; many for the very first time. There is no doubt that you will all represent Phoenix well!
With less than one week until the event, there are many things to consider. For the sake of simplicity, I will break the week down by using benchmark days below. Please keep in mind that some of the practices that I may recommend are personal preference; however, I have experience modest success in both semi-contact and knockdown tournaments.
Monday: Train! Go to class and continue your training as normal. This will be the last day that you should engage in kumite because we want to limit unnecessary risks of injury the closer we get to the tournament. In short, this is the last day in which everything remains normal.
Wednesday: This is the last day that I would recommend having a training session involving vigorous weight training, high intensity interval training, or intense cardio training. This day also serves as the point in the training window where you want to eliminate processed, unhealthy foods from your daily diet.
Thursday: Training is dialed down to a light jog, shadowboxing, and kata work. You are also watching the kinds of food that you’re taking in as well as slightly increasing you water intake. Don’t go overboard with the water, just make sure that you’re getting enough in. This is the point in the training window when I recommend including visualization strategies if you haven’t already.
When I say visualization, all that I mean is for you to picture yourself at the event and literally create a movie in your mind. I picture myself walking into the ring, going through the courtesies and formalities, fighting, and having my hand raised at the end. Then I picture myself ending with the courtesies, shaking hands with my opponent’s instructor, and finding my instructors and thanking them.
It is important to point out that when you visualize the actual fight, you must picture an accurate representation of your current abilities. Picturing yourself executing a technique that you honestly cannot perform yet is of no use to you.
It is also important not to visualize yourself being completely dominant. In fact, it can be most helpful to picture yourself in a tough situation and then seeing your way out. It’s always better to think and visualize your way through things like this now, rather than at the competition!
Friday: Use this day to recover completely. If you are feeling anxious, go for a walk but don’t overdo it. I typically use this day (e-2) to watch some Kyokushin and Enshin videos online. Youtube has a ton of videos. Also, continue visualizing yourself at the event.
Saturday: Take it easy. You’re one day away from the tournament. Since we are used to training hard and training often, it can seem counterintuitive to take a day off right before a tournament. However, remember that this day is all about making sure you are 100% when it’s time to compete. Now, when I say take it easy, I don’t mean for you to sit around all day playing video games. Go for a walk, do some light shadow boxing, do anything that will get you to break a slight sweat. Getting warmed up and doing some good stretching is also a great idea for today. Probably the most important thing you can do, and it should be your priority for the day, is to make sure you get a good night sleep.
With less than one week until the event, there are many things to consider. For the sake of simplicity, I will break the week down by using benchmark days below. Please keep in mind that some of the practices that I may recommend are personal preference; however, I have experience modest success in both semi-contact and knockdown tournaments.
Monday: Train! Go to class and continue your training as normal. This will be the last day that you should engage in kumite because we want to limit unnecessary risks of injury the closer we get to the tournament. In short, this is the last day in which everything remains normal.
Wednesday: This is the last day that I would recommend having a training session involving vigorous weight training, high intensity interval training, or intense cardio training. This day also serves as the point in the training window where you want to eliminate processed, unhealthy foods from your daily diet.
Thursday: Training is dialed down to a light jog, shadowboxing, and kata work. You are also watching the kinds of food that you’re taking in as well as slightly increasing you water intake. Don’t go overboard with the water, just make sure that you’re getting enough in. This is the point in the training window when I recommend including visualization strategies if you haven’t already.
When I say visualization, all that I mean is for you to picture yourself at the event and literally create a movie in your mind. I picture myself walking into the ring, going through the courtesies and formalities, fighting, and having my hand raised at the end. Then I picture myself ending with the courtesies, shaking hands with my opponent’s instructor, and finding my instructors and thanking them.
It is important to point out that when you visualize the actual fight, you must picture an accurate representation of your current abilities. Picturing yourself executing a technique that you honestly cannot perform yet is of no use to you.
It is also important not to visualize yourself being completely dominant. In fact, it can be most helpful to picture yourself in a tough situation and then seeing your way out. It’s always better to think and visualize your way through things like this now, rather than at the competition!
Friday: Use this day to recover completely. If you are feeling anxious, go for a walk but don’t overdo it. I typically use this day (e-2) to watch some Kyokushin and Enshin videos online. Youtube has a ton of videos. Also, continue visualizing yourself at the event.
Saturday: Take it easy. You’re one day away from the tournament. Since we are used to training hard and training often, it can seem counterintuitive to take a day off right before a tournament. However, remember that this day is all about making sure you are 100% when it’s time to compete. Now, when I say take it easy, I don’t mean for you to sit around all day playing video games. Go for a walk, do some light shadow boxing, do anything that will get you to break a slight sweat. Getting warmed up and doing some good stretching is also a great idea for today. Probably the most important thing you can do, and it should be your priority for the day, is to make sure you get a good night sleep.
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