Today
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Your athletic home training plan.
Build lean muscle, practical family strength, carrying endurance, explosive power and strong karate posture using the equipment you already own.
Yoga mat
2 dumbbells · 16 kg total
10 kg weighted vest
Resistance bands
Spring grippers
Main home sessions2 per week
Optional Session CWhen karate is absent
Session orderFast → strong → hold
Training ruleNever chase exhaustion
Weekly structure
Choose the version that matches your karate schedule this week.
Explosive → strength → muscle → carries → isometrics
Home sessions
Complete A and B weekly. Use C only when one or both karate sessions are absent.
Eight-week tracker
Consistency matters more than perfect weeks. Week 5 is a deload.
| Week | A | B | C | Karate Mon | Karate Thu | Walk / mobility | Best marker / notes |
|---|
Starting markers
Week 8 markers
Quick-reference guide
The rules that keep the plan effective and sustainable.
Warm-up · 2 relaxed rounds
- March or jog · 45 sec
- Bodyweight squats · 10
- Reverse lunges · 5/leg
- Hip hinges · 10
- Band pull-aparts · 12–15
- Scapular push-ups · 8–10
- Easy practice jumps · 2–3
Progression ladder
- Add reps within the range.
- Add vest, dumbbells or a band.
- Slow the lowering or add a pause.
- Use a harder single-leg variation.
Explosive work
Improve height, distance, speed and landing quality—not rep count. Stop as soon as performance drops.
Strength and muscle
Finish most sets with 1–2 clean repetitions still available. Do not grind every exercise to failure.
Carries and isometrics
End before grip or posture collapses. Build carries toward 60 seconds, then add difficulty.
Recovery rule
- Normal energy: full session.
- Poor sleep: remove one set per exercise.
- Exhausted or ill: walk and recover.
- Sharp pain: stop that exercise.
- Deload every fifth week: about ⅔ of normal sets.
Nutrition
Protein: 1.6–2.2 g/kg/day. Stay near maintenance calories or use only a very small surplus for slow, lean muscle gain.
The real goal
Stronger, leaner, more muscular and still quick—while retaining enough energy to be useful to your family.