You will want to focus on doing plyometrics and circuit type weight training. That way you will add strength and speed to your frame while not adding bulk and weight which then will put you in a heavier weight class for fighting. This will be especially true if you are currently close to the cut off for a weight division because adding bulk and weight to your frame will then push you into that higher weight class with bigger, stronger, guys than yourself generally speaking.

I have attached a couple of web sites for these types of training programs and I found them to be extremely successful for accomplishing this for me in both sport karate as well as when I fought full contact earlier and when I was younger.

http://www.sport-fitness-advisor.com/ply...

http://www.livestrong.com/article/336762...

Are you kidding?

One size doesn't fit all.

If you're smart you vary workouts and you work on different things at different times.

Ideally you want to develop speed, power, agility. So only training for one will limit the others.

My recommendation is to include cardio, weight training, martial arts practice, and stretching. Then mix those up

His brown belt knowledge cyborg doesnt understand

Sports karate is a very high intensity, agile sport which requires a lot of technique, speed and power, as well as endurance.

What repetitions would you recommend for the gym between these:

Really heavy - 1-3 reps

Heavy 4-5

Moderate 5-10.

Thank you.