GOJU RYU Front Kick + Weights | Karate X Strength Routines

Karate isn’t just about technique—it’s about integration. In this video, I’ll show you how to combine quad-dominant strength exercises with targeted Mae Geri training (front kick training) to merge raw strength with precision and efficiency.

Okinawa Goju Ryu Karate techniques like Mae Geri demand (front kicks demand) full-body engagement for maximum power and speed. That’s why this routine isolates the key muscle groups behind the movement. By breaking the technique into smaller components, we’ll strengthen the foundation needed for powerful and precise kicks.

What’s in This Video:

Understanding the RPE Scale for Karate Strength Training
We adapt the Rate of Perceived Exertion (RPE) scale for martial arts, balancing effort and precision. For this routine, I target RPE 7-8, keeping 2-3 reps in reserve to optimize form and performance.

1. First Superset:

Highbar Pause Squats (3 sets of 10-12 reps): Performed on an inclined platform for better quad activation and posture.

Mae Geri Extensions (Front Kick Extensions) (6 sets of 5 reps per side): Controlled, powerful kicks focusing on proper alignment and engagement.

2. Second Superset:

Elevated Dumbbell Split Squats (3 sets of 12 reps): Targets balance, control, and key muscle groups for Karate stances.

Mae Geri from Zenkutsu Dachi (Front Kick from Zenkutsu Dachi) (6 sets of 5 reps per side): Seamlessly transition from stance to kick with strength and stability.

3. Finishing Superset:

Leg Extensions (3 sets of 12 reps): Focused on maximizing stretch and engagement.

Makiwara Strikes (3 sets of 12 reps): Builds connection and power through the entire kinetic chain.

Why This Routine Works:

Strength Meets Precision: Develop the key muscle groups that drive Karate techniques.

Improved Alignment and Posture: Build strength while maintaining proper mechanics.

Functional Application: Translate gym strength into powerful Karate movements.

Karate is more than a skill As a practitioner of Goju Ryu Karate, I believe—it’s a discipline that connects strength, technique, and intention. By isolating and training each component, we lay the groundwork for mastery. Join me on this journey to enhance your Karate practice!

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