June 8, 2020

Complete core karate conditioning workout created by LKA club member Daryl Rappold.

Exercises & Reps:

Jump Squat (20)

Down dog push up (20)

Side plank leg raise (10 each side)

Single leg squat (10 each side)

Kettle bell swing (20)

Russian twist (50)

Lat step squat (20)

Bent ove...

May 18, 2020

 Self-training workout inspiration by LKA member Daryl Rappold. 

Perform each exercise 20 reps, or Tabata / HIIT style with 30 seconds of
exercise and 10 seconds rest.


Bench press

Box jump


Farmer walk

Tricep kickback

Dead lift

Curl/shoulder pre...

May 18, 2020

Hello Everyone,

I hope these words find you and your loved ones safe, in good health, and strong spirit.  Many of us have seen significant changes in our lives due to the Coronavirus pandemic. With change comes stress and pressures we are not accustomed. There are many...

May 18, 2020

As we begin Phase One of the COVID-19 recovery process, no doubt there are feelings of trepidation, uncertainty and unfamiliarity. Even day-to-day activities that were once so second nature now feel somewhat alien to many. This may apply to all aspects of our lives. Li...

April 14, 2020

Staying at home this month? Now is a great time to explore ways to train by oneself and at home! While group training is on hiatus, karateka must be vigilant in self-training now more than ever to polish technique and improve overall fitness level. 

Check out core...

April 10, 2020

The COVID-19 pandemic is forcing us to get more creative with karate training. 

Chef & Sempai Johnny Caluda improvises 50 lb sacks of flour as reverse punch and shifting training targets at Cottage Catering's Caluda King Cake bakery in Elmwood. 

Keep train...

April 6, 2020