COACH CARL
STRONG - MOTIVATED - FITNESS SMFitness LLC
STRONGER PUNCHES - FASTER KICKS
Creating Better Movement for Martial Artists
Working with martial artists preventing the "Big Three":
Shoulder Pain - Lower Back Pain - Knee Pain.
Creating better movements through strength, flexible joints, and good movement mechanics contributing to healthy pain-free body.
1. SHOULDER PAIN
Shoulder Pain - In the human body the shoulder is the most mobile joint. While punching the shoulder muscles become shorter causing neck and upper back pain. Strengthening the external rotation and stretching the pectoralis major can help prevent shoulder muscle imbalance.
Exercise that can help reduce Shoulder Pain:
Scapular Pull-Up
Band Push-Ups
Band High Pull Apart with External Rotation
2. LOW BACK / HIP PAIN
Low Back/Hip Pain - Arguably the most painful. Kicking can cause tight hip muscles and not allowing a natural rotation which is required for effective kicking. Passive and active stretching with Trigger Point and Self-Myofascial Release (Foam rolling) combined with Strength Training can help to prevent hip muscle imbalances.
Exercise that can help reduce Low Back/Hip Pain:
Walking for 10-20 minutes
Cat-Cow
Core Bracing Breath Work
Glute Bridge
3. KNEE PAIN (ANKLE STIFFNESS)
Knee Pain (Ankle) - Every movement we make requires our knees to stabilize or move our legs. The best way to bulletproof your knees is to increase their load through strength training. Stiff ankles can be another problem in karate. Having flexible ankles is important, because if your ankles are too stiff and can’t move correctly, the knee will take over – and your knee is not designed for that kind of movement.
Exercise that can help reduce Knee Pain (Ankle Stiffness):
Bulgarian Split Squat
Glute Bridge with Hip Band
Ankle Glides
Standing Calf Raise from Block
If you want to be a martial artist that is agile and string, Coach Carl's Strength Training Program will help you be faster, powerful, flexible, and resilient to damage.