@Leland Misael i really appreciate your reply. I got to the site thru google and im trying it out now. Looks like it's gonna take quite some time so I will reply here later with my results.
My sensei trains YANG and YIN. Meaning, he trains one day hard (yang), then the next day soft (yin). This allowed him to stress himself during yang phase, and then recover while training soft in the yin phase. Yin training is soft training, which includes training in slow motion doing slow motion katas, slow motion fighting, and working on things like breathing & meditation. Yin training also includes reading and learning history, philosophy, anatomy, strategy, bunkai, etc.
Your mix of the old and new never fails to impress. I find my self half way through the video thinking "well how do we know when we are training too little etc" Then you smash it in the second half of the video. Wise beyond your years.
Its currently 2 40 am where I am and I had a choice between sleep or karate then I saw this notification. Without any hesitation I chose karate....I think I made the right decision.i hope
I heard about super compensation from Firas Zahabi Tristar channel. His example was Tennis players using smaller rackets to improve accuracy. I took this idea and ran with it l. Using a ball and string that dangles down to practice striking accuracy, i took a pen and then later an escrima stick to poke at the ball. Usually i would work my fist to jab, but i took some inspiration from fencing like drills to super compensate my jab accuracy. Another thing i do that is pool exercises. It works two folds, joint recovery and super compensates speed. On a side note, I think we need to create environments where people can "fail" safely, allowing them to experiment and problem solve.
The second half of this video explains that you shouldn't train too hard or too easily, and gives percentile metrics to help figure out if you are. (Less than 50% is "danger", more than 80% is "comfort", etc.) The first half explained that there is such a thing as training "too often" - you want to train again only at the peak of "supercompensation." The only thing missing is how to know when that happens. In other words, how do you know when it's time to train again? What's the signal that you've reached full recovery? Thanks.
Thanks for chiming in Ed-san! There are several methods, both quantitative and qualitative. Personally, I like measuring heart-rate variability. Check it out. Hope this helps! :)
@@KARATEbyJesse Hi, Jesse, Your answer is not clear. I'd love to imply the knowledge, but I still don't know how to catch these golden windows of supercompensations. Practically.
I'm no expert, but I think usually you notice when your body is ready again. Training should be difficult but when it feels difficult to even start, or the thought of pushing yourself further seems exhausting, you should probably wait some more. When you feel well rested working out again actually seems appealing
Wouldn't super compensation point be once you actually recovered and strain has left the body? The point where it heals? Kinda like how the first time you do a workout you might be sore for a week, but you planned to work out again in three days. But because it's new, your body is still strained. The ideal would be to wait the week to repeat the workout, wouldn't it? And then after that set, the time your body spends strained reduces because it becomes accustomed to the type of stress, which also lets you push further, and spend less time sore/fatigued. Isn't that the goal of this and why body builders do different muscle groups on different days? To allow full recovery of a muscle and not partial?
Thank you Jesse for helping me on the difference of stress, this video really help me what happening with my body For the past 4 years I've been into kickboxing is my most favorite martial arts and it helps me with my scoliosis, my body is on the challenge zone, I am trying not to be on the confort zone... 4 months ago I was in a car accident was hit from behind, it put a lot of stress on my back, I am in a long recovery but in my mind I have kickboxing such as footwork, combination, and defensive moves Thank you I enjoy your personality which makes me watch all your me videos the best I can.... we train, we rest, and keep doing what makes us happy
Love the challenging good pain. Avoid the dangerous bad pain. And go above the comforting mental ego pain. I just came up with that through your message. Thank you for your guidance.
Great video and advice. How i would use your concept: Warm-up - comfort zone Workout - challenage zone Extra mile - danger zone (with care) (rest) Taking the next level Warm-up - find new comfort zone from challenge zone + danger zone Workout - find new challenge zone Extra mile - find new danger (with care) (rest & repeat)
The importance of high performance during training and high performance during rest. Perfectly explained the different training areas. The training must represent a challenge, IT SHOULD NOT BE EASY, BUT IT SHOULD NOT BE IMPOSSIBLE. Great video!!
Hello Jesse , I’ve only found your videos on hear and it has given me a lot of pleasure to watch . I am 45 with disc a nerve problems and I used to to do karate do Wado Kai when I was 7 but only did 2 to 3 years of practice. Long story short I have started doing certain exercises from your videos and I’m starting to find the love I used to have for the martial art again after all these years . Thank you for your enthusiasm in everything your doing and living as a martial artist
Thank you Jesse, excellent video. I am a 20 year old Shodan and would love to travel to Okinawa one Summer to study karate, only thing holding me back is I don't want to travel alone.
Thank you so much Jessie! I'm in my late 40's and have been training in go ju ryu and shotokan karate for the last 25 years. I pushed my body too hard which resulted in a physical breakdown and chronic fatigue syndrome. This set my training back many times. However as I have aged and had my first child in my early 40's I have finally learnt to listen to my body. Go figure lol! What you have explained in this video is spot on.. I wish someone taught me this 20 years ago! Much respect to you Sensei!
I'm so glad I saw this today of all days. I'm trying to force myself into a rest day. I always over push myself and never let myself recover. I travel for work and I always find that when I come back I've actually improved even though I've done virtually no training during that time. This really helps explain that. I guess I'll need to let myself recover more.
That's what I was doing when I was in karate , I had no idea that overtraining exist , I was full in on the no pain no gain , the more you do the more you get and I reach a point where I was feeling horrible , tired , unable to train , then TH-cam came and I learn , now I train more intelligent even do I still have some of this mindset of training hard .
I may be late by aquiring this wisdom but I've been through comfort zone, danger and challenge zone but now I know exactly what I am doing thanks to you sensei Jesse! I'm an karateka from Philippines.
Thanks for the information by what you've explained ive been overtraining not allowing myself to recover.so ill stay in the challenge zone but listening to my body to know when to stop and take a break.Thanks again Jesse
Very enlightening & accurate analysis, i restarted Karate after a decade or so and going all out since day #1. This analysis gave some more light to where i am and where i need to be! Thanks for this valuable lesson!
My issue is that I always over do it. I always start out with more then what my body can handle :/. After doing this so many times I have finally learned my lesson and I have started my training by easing into it and doing just the right amount of stress so that my body doesn’t shut down.
Gracias. I found this to be very insightful. I haven't worked out in 20 years, and now I'm practicing karate and Judo, I'm also a recovering drug addict. This video has been extremely helpful, and it has reminded me that I have to crawl before I can walk.
I'm a french canadian and into kenpo at the moment. I realy like the way you explain key concepts. This video is a good reminder to not let my self be tempted by the comfort zone. 👍
Can't thank you enough! I have been recovering a broken shoulder and snapped rotator cuff. I had to experience something similar on the physical therapy, and now getting back gradually with workout and karate. Plus.. very wise words... Applying, putting into action your knowledge is true wisdom. Cheers!
I'd like to see more bunkai. I loved the video collaboration with Sensei Iain Abernathy. I feel like too many people, including myself sometimes, just don't think about every attack/block and what it's actually doing. Sometimes, as a lower belt, you hear a simple explanation of what a certain move is doing and never think about it again. Thinking about the bunkai more has helped improved my katas much faster than before. It's especially helpful as I prepare for competitions and of course, self defense.
I've got arthritis in my right hip and right knee and have just started to recover with help from a physiotherapist she send me two exercises every day and after every week I send ger a weekly report how I progressing. I'm in the 4th week now and my strength have increased and the worst pain is gone😊 ( the first week was horrible a lot of pain but what the heck I thought I'm a VIKING) I was in the comfort zone that 1st week but now I'm longing for the daily challenge. I'm noticed much improvment since week one. I'm also doing some basic technics every day in karate, Uke, seiken and kata Seishan and Annanku ( not ready for kicking technics yet) and I'm taking it easy don't want to be in the danger zone. Keep it up Jesse your videos helps a lot.
Thank you my friend... I am doing Japanese Jiu Jitsu from the age of seven (seventeen now) and I am currently a 3rd. Kyu and I wish to become as powerful as possible. And sometimes I have felt really bad abt my progress. I have persevered but sometimes it comes back no matter what. Thank you so much for help...
Hello! I'm a orchestra musician and i start do pratice karate 4 weeks ago. Its funny when a aply this metod in music a started to improve my tecnic and im very happy to beacome a karate nerd! Thanks and if some day you visit Portugal say hello!
explanation from Karate Nerd.. really helped me understand karate more than I knew before, sometimes I like to quote what I got in the Karate Nerd show, for me to tell my colleagues after we practice, and we really like it.. thank you Mr / Sensei Jessy 👍👍👍
This video has really helped me cause I have a match after 10 days I have been practicing but I feel like I am tired to practice again and also thought that I am lacking something. After watching this, I came to know I am practicing well enough but I didn't give my body enough time to recover myself and to give my body to supercompensate. I will be focusing on giving myself enough rest.
Seen this personally in my handstand pushups but more importantly with my son, sometimes i push him into the "danger zone" by showing him too much too quickly with impatience for results and it can be a huge detriment because i know the feelings of success are the best incentive to enhance effort in my experience... I counter this by jumping back towards the comfort zone.
I am so glad to see this video because I train sometimes but it's kind of hard to train everyday because it's but this video really clicked into my head and now I don't have to stress no more. I can just train everyday now to get better.
Jesse Senpai, Arigato... Your insights into martial arts training has helped me for over 4 years now... It is the tips that I have gotten from your martial arts wisdom that has helped me to be a better karateka. With that I am now on my way to the journey up the mountain of Martial Arts as I am now a Shodan. Now the real karate starts as my Sensei tells me... To that I say, "OSU!!!" With that I say to you again, Jesse Senpai, a resounding "Arigato!!!" Thanks for your wisdom and willingness to share that people like me can become better... As a greater O-Sensei said a long time ago in his Niju Kun, "Mentality over Technique..." Arigato, OSU...
Comfort zone is a great place to be as a recovery workout. You go balls out one training and switch it up with comfort level technique work. Great video as always, and imo there is a time for each zone. Danger zone is good to train for periods leading up to say a fight or competition. It has to be approached correctly.
Good Lesson for everyone and a great break down. Keep up the great work and continue to build their minds as well as their bodies. This is something I have seen and trained my athletes with these thoughts.
Its good to hear someone talking about this, I try to stay challenging my self until I experience failure a couple of times, when my reps are high my sets are low. During free time I just condition knuckles, fingers, forearms, the tib and fib (shins), ridge hand and palms lol
All good points. But some things are easier to quantify than others. For example, with weight lifting and body weight reps, the quantify is pounds and reps. But with skills, for example, how good your kata or form is, or my personal demon, stretching and flexibility, it is more difficult to know how much is enough, or not enough. I think you can still apply what you were talking about to these, but it is more difficult. One person once talked about the 10% rule. If you are training weight lifting for example, don't increase weight or reps by more than 10%. This will limit overtraining and DMOS, delayed onset muscle soreness.
Great video! This is an area in which I always struggle - trying to find that balance between pushing my limits, but not overdoing it and injuring myself. Thanks for the insight! I always feel so inspired after watching your videos :)
Ramblings from Canada same! Sometimes I push my limits, not to the point of hurting myself - but to the point of being in distress and feeling like I wanna throw up. Some people just don’t understand and they are like, “prActIce mAkEs PErfEcT” And I’m like, *i can’t freakin move my lower body, WHAT DO YOU MEAN?*
If there's a practical guide with this video I think it will be more helpful to understand this concept😇. But this is indeed helpful and educational❤. Thank you jesse sensei ❤✌
Good day Jesse san. I thank you for your lesson today this is Jasmine sensei in the us. In Baltimore I had surgery on my right side hip and right now i cant train like i want but been working on my therapy so its working
Thanks for this video, I will use this information to help me practice/ work out harder and to recover. This is definitely help me prepare for my black belt test. Keep the videos coming! Also your strength and cardio guide is amazing. All the best.
I’ve been reading comments on these videos, and I noticed there are pretty much 0 hate comments. That’s when I realised it is impossible to hate on Jesse
I always told my students all they have to do is come into class and have fun, and don’t worry about progression because it’s gradual and hard to notice, and they would improve without realizing it.
Read about this on your blog, at that moment came really on handy cause I was thinking on training more days after feeling I could improve it. Nice thing to watch this subjects in a video.
Great video, this applies to way more than Martial Arts. It can even apply to music. As a guitar player I try to vary my practice to keep from getting repetitive. I use my weight lifting to improve range of motion as well as increase strength which applies to my flexibility when striking. In the end though finding that sweet spot that challenges you without overreaching is tough but so important. Thank you for sharing this!
Hi Jesse! Your vids are AWESOME and help me a lot. I'm an Instructor of Taekwondo. I have currently 108x students registered (around 90x training regularly) and I struggle with my physical wellbeing. I'm ALWAYS sore and struggle to sleep most nights. Most to do with leg/s pain (top of thigh near hip bone and Calf muscles for L stances), lower back, sciatica 🤢, etc... I found this video VERY interesting but it didn't help me a lot because i can't put it into perspective of time. Would you do another?! That would be AWESOME! I mean in relation to YOU! So when you train AFTER "Super compensation"? (for eg you train HARD then wait until that night? Day 2? Day 3? Do you train HARD 2x a week? (honestly) 1x week? Or every 2x weeks? I teach 3x times a week and Coach the national Team fortnightly so maybe 4x times a week bi-weekly. So train myself every 2nd Wednesday 7KM Speed walk (40mins) followed by every pattern i know 2x each (50 minutes). So including a little stretching 2hrs HARD session. I CAN'T do more regularly as i have 8x children (2x with special needs) and i am just exhausted and I think what I'm doing is A LOT more than my peers. What you think Jesse? Thanks dude! Yours in TAEKWONDO. Martin (43 yrs old, 3rd Degree TAGB TKD)
Thanks Jesse. I'm starting to train on my own because my dojo shuts down for the summer months. This will give me a guideline going forward to improve on certain techniques.
I cannot ever get enough of your teachings & lessons Sensei Jesse!🙏💕😊 I am a Sensei myself but don't even come close to your ankles😅 Thanks so much for sharing your invaluable knowledge with our community! Hai Sir!👊
What is a good schedule of practice to stay in the challenge zone? I struggle to know how much to do of different activities. How many days do you do cardio type of activities? How many days for strength training? How many days practicing techniques? Do you run or skip rope? I want to find a good balance to keep growing in my Karate practice. Thanks for you continuously helpful videos. Know that you are making a difference!
Jesse I'm so happy I just learnt the whole of Pinan nidan and it helped with your inspiration to a life of karate thank you so much and can't wait to buy the seishin bag
Awesome!....... (lol) getting pass the body shut down disable before executing moves.... I find myself getting a little timid before executing a move being on a punching bag or in the moment of needing to use self defense.....but to respond to the body signs one after another until moves are executed successfully and you've defended.
As always you share extremely useful and practical knowledge and encourage others to become better at what they choose to do. Shotokan is my style but I have learned to look past styles as we are more alike than different. I wish to thank you for your ongoing motivation and for sharing your vast knowledege of Karate. Thank you ! Oss
This is a lot similar to fitness. You can train hard, you can train long, but you can't do both. Trade some of the lengths of your intensity training, it's intense but beneficial for you. Always choose different types of variations, and don't overcomplicate your training program. Overall, you should train hard, train smart, and don't injure yourself during the session. Most importantly, have fun. :)
Great Video Jesse. I have a question about the "waiting/recovery period" in between training. For example let's say I practice for 1.5 hours. How many times per week should I practice in order to be able to practice in that peak overcompensation state. To put in context here's an example of practice that I would do. 30min of warmup/stretching 30min of kata 30min of specific techniques like kicking and punching. Thanks Jesse Regards Ken
To be in the challenge zone while providing allowance for supercompensation phase I thought applying the music equal temperament interval might help. The 12th square root of 2 would be 1.06. If i start to bench press with 50 Kgs for example and allow 12 weeks to bench press 100 kgs, double the weight (double in an octave as there are 12 intervals in a scale thus 12 weeks) then I would need to bench press 50 x 1.06 Kgs = 53 Kgs in the first week and in the second week 53 x1.06 = 56.18 kgs an so on till by the 12 th week I'd be able to bench press 100 Kgs. I would train using days 1, 3, 5 as they correspond to creating a chord and the time allowance for supercompensation.
Thanks for the great vídeo! I am gonna focus most of my time practicing challenging techiques. When I train in class again ( I currently can only train alone) i Will increase or decrease intensity, speed, realistic resistance or pace to be in the challenge zone most of the time.
G'day Jesse! I've just recently found your channel and I just can't get enough of it! I've been watching your videos every day since. I've just started karate again after a 9 year break. I was 2nd kyu when I stopped. I am obsessed with karate again despite being a little frustrated that my body can't do what it used to be able to do. I'm looking to improve as quickly as I can to get up to the place when I left off. Though I know you can't rush the process, I've been pushing myself where I feel like it is probably a detriment to my body, especially in stretching and hip flexibility, to the point where I felt like I was going backwards or injuring myself. Thank you so much for the video, it really helped me understand that you need to rest to improve. Couple of questions: - Is this the same concept that bodybuilders do "arm day" "chest day" and "leg day", so they can work out every day but still leave that recovery time for the various zones of the body? - When you talk about the percentage of success, is this just simply adding more reps to your pushups, renraku, kumite, etc., until you reach the challenge zone? Big love from Australia
Amazing video! Two things: 1) very engaging, great editing and use of sound / edits. For a whiteboard video (and I watch a lot of them) this was excellent. 2) I literally today received a free standing kick bag. Filled it with water for now, need sand. First thing I was thinking was how I am going to train effectively and not pretend to be Chuck Norris. The challenge zone is my goal! Thanks Jesse. Couldn't have been any better timing. 7th Kyu Shitoryu Karate-ka.
Thanks, the video is very helpful. But i wanna know how many hours should we practice a day and most importantly how do we know when has our body fully recovered? 🤔
Thanks for everyone's comments! Makes me super happy to hear. :-) Visit my website to learn more about Karate: www.karatebyjesse.com
Jesse Enkamp how do I increase my stamina and endurance in Martial Arts?
@Leland Misael i really appreciate your reply. I got to the site thru google and im trying it out now.
Looks like it's gonna take quite some time so I will reply here later with my results.
"The comfort zone is a beautiful place, but nothing ever grows there" love that quote Jesse-San. 😎
You misspelt "Sensei".
My sensei trains YANG and YIN. Meaning, he trains one day hard (yang), then the next day soft (yin). This allowed him to stress himself during yang phase, and then recover while training soft in the yin phase. Yin training is soft training, which includes training in slow motion doing slow motion katas, slow motion fighting, and working on things like breathing & meditation. Yin training also includes reading and learning history, philosophy, anatomy, strategy, bunkai, etc.
Thanks. Interesting to know 🙏
Your mix of the old and new never fails to impress. I find my self half way through the video thinking "well how do we know when we are training too little etc" Then you smash it in the second half of the video. Wise beyond your years.
Thank you! I appreciate it 🌟 Age is just a number, right? 😎
Its currently 2 40 am where I am and I had a choice between sleep or karate then I saw this notification. Without any hesitation I chose karate....I think I made the right decision.i hope
You made the right choice! 😄👊
I heard about super compensation from Firas Zahabi Tristar channel. His example was Tennis players using smaller rackets to improve accuracy. I took this idea and ran with it l. Using a ball and string that dangles down to practice striking accuracy, i took a pen and then later an escrima stick to poke at the ball. Usually i would work my fist to jab, but i took some inspiration from fencing like drills to super compensate my jab accuracy.
Another thing i do that is pool exercises. It works two folds, joint recovery and super compensates speed.
On a side note, I think we need to create environments where people can "fail" safely, allowing them to experiment and problem solve.
Fantastic! Most definitely. Keep learning and growing! 💪
The second half of this video explains that you shouldn't train too hard or too easily, and gives percentile metrics to help figure out if you are. (Less than 50% is "danger", more than 80% is "comfort", etc.) The first half explained that there is such a thing as training "too often" - you want to train again only at the peak of "supercompensation." The only thing missing is how to know when that happens. In other words, how do you know when it's time to train again? What's the signal that you've reached full recovery? Thanks.
Thanks for chiming in Ed-san! There are several methods, both quantitative and qualitative. Personally, I like measuring heart-rate variability. Check it out. Hope this helps! :)
@@KARATEbyJesse Hi, Jesse,
Your answer is not clear. I'd love to imply the knowledge, but I still don't know how to catch these golden windows of supercompensations. Practically.
I was thinking of the same thing
I'm no expert, but I think usually you notice when your body is ready again. Training should be difficult but when it feels difficult to even start, or the thought of pushing yourself further seems exhausting, you should probably wait some more. When you feel well rested working out again actually seems appealing
Wouldn't super compensation point be once you actually recovered and strain has left the body? The point where it heals?
Kinda like how the first time you do a workout you might be sore for a week, but you planned to work out again in three days. But because it's new, your body is still strained. The ideal would be to wait the week to repeat the workout, wouldn't it?
And then after that set, the time your body spends strained reduces because it becomes accustomed to the type of stress, which also lets you push further, and spend less time sore/fatigued.
Isn't that the goal of this and why body builders do different muscle groups on different days? To allow full recovery of a muscle and not partial?
Thank you Jesse for helping me on the difference of stress, this video really help me what happening with my body
For the past 4 years I've been into kickboxing is my most favorite martial arts and it helps me with my scoliosis, my body is on the challenge zone, I am trying not to be on the confort zone... 4 months ago I was in a car accident was hit from behind, it put a lot of stress on my back, I am in a long recovery but in my mind I have kickboxing such as footwork, combination, and defensive moves
Thank you I enjoy your personality which makes me watch all your me videos the best I can.... we train, we rest, and keep doing what makes us happy
Love the challenging good pain. Avoid the dangerous bad pain. And go above the comforting mental ego pain.
I just came up with that through your message. Thank you for your guidance.
One thing is sure , you have a talent for teaching! That was brief no boring speech and the explanation was clear and logic ! Thank you !
Great video and advice. How i would use your concept:
Warm-up - comfort zone
Workout - challenage zone
Extra mile - danger zone (with care)
(rest)
Taking the next level
Warm-up - find new comfort zone from challenge zone + danger zone
Workout - find new challenge zone
Extra mile - find new danger (with care)
(rest & repeat)
The importance of high performance during training and high performance during rest.
Perfectly explained the different training areas. The training must represent a challenge, IT SHOULD NOT BE EASY, BUT IT SHOULD NOT BE IMPOSSIBLE.
Great video!!
Hello Jesse , I’ve only found your videos on hear and it has given me a lot of pleasure to watch . I am 45 with disc a nerve problems and I used to to do karate do Wado Kai when I was 7 but only did 2 to 3 years of practice. Long story short I have started doing certain exercises from your videos and I’m starting to find the love I used to have for the martial art again after all these years . Thank you for your enthusiasm in everything your doing and living as a martial artist
Thank you Jesse, excellent video. I am a 20 year old Shodan and would love to travel to Okinawa one Summer to study karate, only thing holding me back is I don't want to travel alone.
So you're in the confort zone
This channel is filled with knowledge, the best I have seen on TH-cam
Thank you! 🙏
With this video Jesse made me realize I've been coasting along in my comfort zone. I will start training a little harder, without overtraining.
Thank you so much Jessie! I'm in my late 40's and have been training in go ju ryu and shotokan karate for the last 25 years. I pushed my body too hard which resulted in a physical breakdown and chronic fatigue syndrome. This set my training back many times. However as I have aged and had my first child in my early 40's I have finally learnt to listen to my body. Go figure lol! What you have explained in this video is spot on.. I wish someone taught me this 20 years ago! Much respect to you Sensei!
I'm so glad I saw this today of all days. I'm trying to force myself into a rest day. I always over push myself and never let myself recover. I travel for work and I always find that when I come back I've actually improved even though I've done virtually no training during that time. This really helps explain that. I guess I'll need to let myself recover more.
Awesome to hear! Enjoy the recovery 😄👍
That's what I was doing when I was in karate , I had no idea that overtraining exist , I was full in on the no pain no gain , the more you do the more you get and I reach a point where I was feeling horrible , tired , unable to train , then TH-cam came and I learn , now I train more intelligent even do I still have some of this mindset of training hard .
When you workout the same routine at the first days you will get tired and then you will feel less tired because you're getting use to the routine
Slow increases is the key. Increase the stress, but not too much at once.
I may be late by aquiring this wisdom but I've been through comfort zone, danger and challenge zone but now I know exactly what I am doing thanks to you sensei Jesse! I'm an karateka from Philippines.
Awesome. I'm so happy when a new episode comes out. Thanks from new Zealand
Great! Hope to be in NZ one day 😄
When you are meant to be revising for a physics exam but you see the notification for a new video come up. Thanks very helpful
Definitely need to push out of the comfort zone, train harder and more often, no place for laziness if I want to see progres. Great video 😁
Awesome! You can do it!
Very good information. Thanks for your time and dedication
Thanks for the information by what you've explained ive been overtraining not allowing myself to recover.so ill stay in the challenge zone but listening to my body to know when to stop and take a break.Thanks again Jesse
I will perform this thanks for your information
Very enlightening & accurate analysis, i restarted Karate after a decade or so and going all out since day #1. This analysis gave some more light to where i am and where i need to be! Thanks for this valuable lesson!
Wonderful video as always. I read an article not too long ago that covered the same concept as what you called super-compensation.
This is brilliant. This would definitely apply to playing a musical instrument. I need to practice not as hard but more often
Excellent advice, thanks Jesse!
My issue is that I always over do it. I always start out with more then what my body can handle :/. After doing this so many times I have finally learned my lesson and I have started my training by easing into it and doing just the right amount of stress so that my body doesn’t shut down.
Change your name to “the martial artist”
Yes Jesse. Good stuff. I will train like a champion! Challenge, rest, consistent sleep schedule and proper nutrition for recovery.
Gracias. I found this to be very insightful. I haven't worked out in 20 years, and now I'm practicing karate and Judo, I'm also a recovering drug addict. This video has been extremely helpful, and it has reminded me that I have to crawl before I can walk.
Another Fantastic video! Keep them coming!!!
I'm a french canadian and into kenpo at the moment. I realy like the way you explain key concepts. This video is a good reminder to not let my self be tempted by the comfort zone. 👍
Wonderful! Thank you and keep training smart 🌟🥋👍
Can't thank you enough!
I have been recovering a broken shoulder and snapped rotator cuff.
I had to experience something similar on the physical therapy, and now getting back gradually with workout and karate.
Plus.. very wise words... Applying, putting into action your knowledge is true wisdom.
Cheers!
This has been really enlightening, thanks from Chile, Jesse
I was actually just rereading your post about this on the website last week. Glad to see it covered again.
Awesome! :-) Any other post you'd like me to repurpose as a video?
I'd like to see more bunkai. I loved the video collaboration with Sensei Iain Abernathy. I feel like too many people, including myself sometimes, just don't think about every attack/block and what it's actually doing. Sometimes, as a lower belt, you hear a simple explanation of what a certain move is doing and never think about it again. Thinking about the bunkai more has helped improved my katas much faster than before. It's especially helpful as I prepare for competitions and of course, self defense.
I've got arthritis in my right hip and right knee and have just started to recover with help from a physiotherapist she send me two exercises every day and after every week I send ger a weekly report how I progressing. I'm in the 4th week now and my strength have increased and the worst pain is gone😊 ( the first week was horrible a lot of pain but what the heck I thought I'm a VIKING) I was in the comfort zone that 1st week but now I'm longing for the daily challenge. I'm noticed much improvment since week one.
I'm also doing some basic technics every day in karate, Uke, seiken and kata Seishan and Annanku ( not ready for kicking technics yet) and I'm taking it easy don't want to be in the danger zone. Keep it up Jesse your videos helps a lot.
Thank you my friend... I am doing Japanese Jiu Jitsu from the age of seven (seventeen now) and I am currently a 3rd. Kyu and I wish to become as powerful as possible. And sometimes I have felt really bad abt my progress. I have persevered but sometimes it comes back no matter what. Thank you so much for help...
Hello! I'm a orchestra musician and i start do pratice karate 4 weeks ago. Its funny when a aply this metod in music a started to improve my tecnic and im very happy to beacome a karate nerd! Thanks and if some day you visit Portugal say hello!
explanation from Karate Nerd.. really helped me understand karate more than I knew before, sometimes I like to quote what I got in the Karate Nerd show, for me to tell my colleagues after we practice, and we really like it.. thank you Mr / Sensei Jessy 👍👍👍
This video has really helped me cause I have a match after 10 days I have been practicing but I feel like I am tired to practice again and also thought that I am lacking something. After watching this, I came to know I am practicing well enough but I didn't give my body enough time to recover myself and to give my body to supercompensate. I will be focusing on giving myself enough rest.
Seen this personally in my handstand pushups but more importantly with my son, sometimes i push him into the "danger zone" by showing him too much too quickly with impatience for results and it can be a huge detriment because i know the feelings of success are the best incentive to enhance effort in my experience...
I counter this by jumping back towards the comfort zone.
It’s a delicate balance! 💪
I am so glad to see this video because I train sometimes but it's kind of hard to train everyday because it's but this video really clicked into my head and now I don't have to stress no more. I can just train everyday now to get better.
Thank you! I'm slowly realizing the same thing. Thanks for elaborating it.
Jesse-San hits the nail on the head again! I remember learning about Eustress in College and thinking I could apply this to Karate. Great video !
Jesse Senpai, Arigato... Your insights into martial arts training has helped me for over 4 years now... It is the tips that I have gotten from your martial arts wisdom that has helped me to be a better karateka. With that I am now on my way to the journey up the mountain of Martial Arts as I am now a Shodan. Now the real karate starts as my Sensei tells me... To that I say, "OSU!!!"
With that I say to you again, Jesse Senpai, a resounding "Arigato!!!" Thanks for your wisdom and willingness to share that people like me can become better... As a greater O-Sensei said a long time ago in his Niju Kun, "Mentality over Technique..." Arigato, OSU...
You explained it perfectly. Thank you for doing this video. I look forward to improving with the "challenge yourself" mindset.
Great video as always! Its good to be concious of in which way you are training! Greetings from Mexico!
Comfort zone is a great place to be as a recovery workout. You go balls out one training and switch it up with comfort level technique work. Great video as always, and imo there is a time for each zone. Danger zone is good to train for periods leading up to say a fight or competition. It has to be approached correctly.
The 3 zones were cool. I learned To plan my workout reps in the challenge zone for both strength & flexibility (stretching).
Great video! It really enlighted me. Thank you, Enkamp sensei!
Good Lesson for everyone and a great break down. Keep up the great work and continue to build their minds as well as their bodies. This is something I have seen and trained my athletes with these thoughts.
Its good to hear someone talking about this, I try to stay challenging my self until I experience failure a couple of times, when my reps are high my sets are low. During free time I just condition knuckles, fingers, forearms, the tib and fib (shins), ridge hand and palms lol
All good points. But some things are easier to quantify than others. For example, with weight lifting and body weight reps, the quantify is pounds and reps. But with skills, for example, how good your kata or form is, or my personal demon, stretching and flexibility, it is more difficult to know how much is enough, or not enough. I think you can still apply what you were talking about to these, but it is more difficult. One person once talked about the 10% rule. If you are training weight lifting for example, don't increase weight or reps by more than 10%. This will limit overtraining and DMOS, delayed onset muscle soreness.
Great video! This is an area in which I always struggle - trying to find that balance between pushing my limits, but not overdoing it and injuring myself. Thanks for the insight! I always feel so inspired after watching your videos :)
Ramblings from Canada same! Sometimes I push my limits, not to the point of hurting myself - but to the point of being in distress and feeling like I wanna throw up. Some people just don’t understand and they are like, “prActIce mAkEs PErfEcT” And I’m like, *i can’t freakin move my lower body, WHAT DO YOU MEAN?*
Thank you for posting this video Jesse...it will assist many instructors as well as novice students.
If there's a practical guide with this video I think it will be more helpful to understand this concept😇. But this is indeed helpful and educational❤. Thank you jesse sensei ❤✌
Good day Jesse san.
I thank you for your lesson today this is Jasmine sensei in the us. In Baltimore I had surgery on my right side hip and right now i cant train like i want but been working on my therapy so its working
Thanks for this video, I will use this information to help me practice/ work out harder and to recover. This is definitely help me prepare for my black belt test. Keep the videos coming! Also your strength and cardio guide is amazing. All the best.
nice video sir ...lots folk didn't know this :)
Useful synopsis of core training principles .
Great lesson here sensi, I'm gonna use this knowledge in more than just martial arts. You're an amazing teacher.
I’ve been reading comments on these videos, and I noticed there are pretty much 0 hate comments. That’s when I realised it is impossible to hate on Jesse
😁🙏
Great video. Very informative. I will start implementing this into my training sessions thanks a lot Jesse.
Fantastic. Good luck! 💪
I always told my students all they have to do is come into class and have fun, and don’t worry about progression because it’s gradual and hard to notice, and they would improve without realizing it.
I was just worrying about improving recently, thank you Jesse for this knowledge
Read about this on your blog, at that moment came really on handy cause I was thinking on training more days after feeling I could improve it. Nice thing to watch this subjects in a video.
Great video, this applies to way more than Martial Arts. It can even apply to music. As a guitar player I try to vary my practice to keep from getting repetitive. I use my weight lifting to improve range of motion as well as increase strength which applies to my flexibility when striking. In the end though finding that sweet spot that challenges you without overreaching is tough but so important. Thank you for sharing this!
I am really enjoying your videos. A lot of food for thought. Thanks.
Hi Jesse! Your vids are AWESOME and help me a lot. I'm an Instructor of Taekwondo. I have currently 108x students registered (around 90x training regularly) and I struggle with my physical wellbeing. I'm ALWAYS sore and struggle to sleep most nights. Most to do with leg/s pain (top of thigh near hip bone and Calf muscles for L stances), lower back, sciatica 🤢, etc...
I found this video VERY interesting but it didn't help me a lot because i can't put it into perspective of time. Would you do another?! That would be AWESOME! I mean in relation to YOU! So when you train AFTER "Super compensation"? (for eg you train HARD then wait until that night? Day 2? Day 3? Do you train HARD 2x a week? (honestly) 1x week? Or every 2x weeks? I teach 3x times a week and Coach the national Team fortnightly so maybe 4x times a week bi-weekly. So train myself every 2nd Wednesday 7KM Speed walk (40mins) followed by every pattern i know 2x each (50 minutes). So including a little stretching 2hrs HARD session. I CAN'T do more regularly as i have 8x children (2x with special needs) and i am just exhausted and I think what I'm doing is A LOT more than my peers. What you think Jesse? Thanks dude! Yours in TAEKWONDO. Martin (43 yrs old, 3rd Degree TAGB TKD)
This video is above the baseline!
Thanks Jesse. I'm starting to train on my own because my dojo shuts down for the summer months. This will give me a guideline going forward to improve on certain techniques.
I cannot ever get enough of your teachings & lessons Sensei Jesse!🙏💕😊 I am a Sensei myself but don't even come close to your ankles😅 Thanks so much for sharing your invaluable knowledge with our community! Hai Sir!👊
What is a good schedule of practice to stay in the challenge zone? I struggle to know how much to do of different activities. How many days do you do cardio type of activities? How many days for strength training? How many days practicing techniques? Do you run or skip rope? I want to find a good balance to keep growing in my Karate practice. Thanks for you continuously helpful videos. Know that you are making a difference!
This is great! Also applies to learning, such as new languages. eSports too!
This was a great breakdown that was really clear. I know I need to push myself harder so as not stay too comfortable :)
Excellent! Good luck 🙏
Jesse I'm so happy I just learnt the whole of Pinan nidan and it helped with your inspiration to a life of karate thank you so much and can't wait to buy the seishin bag
I thought this was going to be a silly stupid video ,but I was wrong. Very helpful! Sometimes I need to be reminded to slow down. Thanks bud!
Perfect timing! Thanks
Awesome!....... (lol) getting pass the body shut down disable before executing moves.... I find myself getting a little timid before executing a move being on a punching bag or in the moment of needing to use self defense.....but to respond to the body signs one after another until moves are executed successfully and you've defended.
Great, I am in my own designed martial training regiment, but your training challenge/Growth philosopy helps me pace it better! Thanks.
greatness comes from greatness
As always you share extremely useful and practical knowledge and encourage others to become better at what they choose to do. Shotokan is my style but I have learned to look past styles as we are more alike than different. I wish to thank you for your ongoing motivation and for sharing your vast knowledege of Karate. Thank you ! Oss
Always thank you, Jesse. How could you explain about the masters training everyday?
Carefull on how you evaluate if you succeeded. Lazy everything goes or perfectionist control freak are not fun. Great video Jesse
This is a lot similar to fitness. You can train hard, you can train long, but you can't do both. Trade some of the lengths of your intensity training, it's intense but beneficial for you. Always choose different types of variations, and don't overcomplicate your training program.
Overall, you should train hard, train smart, and don't injure yourself during the session. Most importantly, have fun. :)
Great Video Jesse. I have a question about the "waiting/recovery period" in between training. For example let's say I practice for 1.5 hours. How many times per week should I practice in order to be able to practice in that peak overcompensation state. To put in context here's an example of practice that I would do.
30min of warmup/stretching 30min of kata
30min of specific techniques like kicking and punching.
Thanks Jesse
Regards
Ken
To be in the challenge zone while providing allowance for supercompensation phase I thought applying the music equal temperament interval might help. The 12th square root of 2 would be 1.06. If i start to bench press with 50 Kgs for example and allow 12 weeks to bench press 100 kgs, double the weight (double in an octave as there are 12 intervals in a scale thus 12 weeks) then I would need to bench press 50 x 1.06 Kgs = 53 Kgs in the first week and in the second week 53 x1.06 = 56.18 kgs an so on till by the 12 th week I'd be able to bench press 100 Kgs. I would train using days 1, 3, 5 as they correspond to creating a chord and the time allowance for supercompensation.
Fascinating! How has that worked out for you?
Thanks for the great vídeo! I am gonna focus most of my time practicing challenging techiques. When I train in class again ( I currently can only train alone) i Will increase or decrease intensity, speed, realistic resistance or pace to be in the challenge zone most of the time.
Great information....thank you for sharing. But how is the length of the rest period determined?
G'day Jesse! I've just recently found your channel and I just can't get enough of it! I've been watching your videos every day since.
I've just started karate again after a 9 year break. I was 2nd kyu when I stopped. I am obsessed with karate again despite being a little frustrated that my body can't do what it used to be able to do. I'm looking to improve as quickly as I can to get up to the place when I left off. Though I know you can't rush the process, I've been pushing myself where I feel like it is probably a detriment to my body, especially in stretching and hip flexibility, to the point where I felt like I was going backwards or injuring myself. Thank you so much for the video, it really helped me understand that you need to rest to improve.
Couple of questions:
- Is this the same concept that bodybuilders do "arm day" "chest day" and "leg day", so they can work out every day but still leave that recovery time for the various zones of the body?
- When you talk about the percentage of success, is this just simply adding more reps to your pushups, renraku, kumite, etc., until you reach the challenge zone?
Big love from Australia
Love your explanation 😊
Great video. Just what I was looking for. Could you cover periodisation for martial arts training?
That’s my next video! 👍
Oss!! Sensi my international Tournament is near at 28th July thanks for the video
Amazing video! Two things: 1) very engaging, great editing and use of sound / edits. For a whiteboard video (and I watch a lot of them) this was excellent. 2) I literally today received a free standing kick bag. Filled it with water for now, need sand. First thing I was thinking was how I am going to train effectively and not pretend to be Chuck Norris. The challenge zone is my goal! Thanks Jesse. Couldn't have been any better timing. 7th Kyu Shitoryu Karate-ka.
Thank you! Much appreciated. Kick butt! 😎👍
I will be in Stockholm for the Kimura Shukokai karate world cup all the way from Mozambique. Please come and support us Sensei. OSS
Thanks, the video is very helpful. But i wanna know how many hours should we practice a day and most importantly how do we know when has our body fully recovered? 🤔