Fitness With A Purpose

Welcome To The Bushido Karate Association


The Bushido Karate Association is a Non-Profit Organization that has been offering youth and adult programs to people in the University-Area and southwest communities in Edmonton since 1993. Learn more about us here, or browse below for the latest news and information from our organization.



Fall Fitness Testing

Adult Members,

A reminder that we will be hosting our fall fitness test on September 29th at the Grandview dojo from 6:00PM - 9:00PM.

The protocol is scheduled to take the full three hours.  The testing protocol is designed to assist you in benchmarking your overall fitness and will guide goal setting for the future.

Please bring a copy of the testing protocol (distributed over email), comfortable workout clothes, running shoes, a measuring tape, and a stopwatch.

Wearables for tracking things like heart rate are also welcome, and encouraged!  Remember to fuel up 2-3 hours before to maximize your success at the event.
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Fall Fitness Testing

Students,

We will conduct our annual Fall Fitness Testing from 6:00 – 9:00 pm of tomorrow Friday, September 30 at the Grandview Dojo.

Wear comfortable work-out clothes, and bring a tape measure, stop watch, pen and comfortable work-out shoes. You may also find a heart-rate monitor helpful.

The protocol is unchanged from the recent past, so you if have a few previous results, print the attached, note previous test results as a bench mark, and bring the sheet along.

Good luck tomorrow!
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Fall Fitness Test

Adult Members, we will host our fall fitness test this Friday at Grandview from 6PM-9PM.  You can download the PDF explaining the event at this link here: Fall Fitness Test PDF. We recommend printing off this sheet and bringing it to the event, or storing it on your phone for the event as a reference.

This protocol assesses cardio, agility, strength, flexibility, and overall fitness - and can be used to measure progress as you train with BKA. Please bring a stopwatch, measuring tape, running shoes, and comfortable workout attire.
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Fitness Testing Friday

Students,


We will be conducting our annual Spring Fitness tests this coming Friday May 15 from 6:00 - 9:00 pm at the Grandview Heights dojo. Wear comfortable work-out clothes, runners, and bring a stop-watch, measuring tape and Heart-Rate monitor if you have one. Later this week, I'll post the test protocol we'll use this year.
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Fall Fitness Testing

On Friday September 26th (from 6-9PM), we will be hosting our annual fall fitness testing for teen/adult members of the BKA at Grandview.  These tests are performed at the beginning of our fall term, and the end of our spring term so that you can quantitatively compare your personal fitness as it stands today vs your growth in the next 8 months.  The protocol will be the same as fitness tests past, but the full documentation will be sent out by Sensei Freeman over email.
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May Training Schedule

With the completion of the Youth program for this spring, and a number of special events upcoming, I thought I would provide an update on our class times for the next few weeks:

Friday May 2 - 6:00 - 7:30; 7:00 - 9:00 pm - Regular Winter Schedule
Sunday May 4 - 6:00 - 8:00 pm; Regular Winter Schedule
Tuesday May 6 - 7:00 - 9:00 pm; Regular Winter Schedule
Friday May 9 - 6:00 - 9:00 pm Adult Spring Grading
Sunday May 11 - 6:00 - 9:00 pm Teen Spring Grading
Tuesday May 13 - 7:00 - 9:00 pm; Last Tuesday on the Winter Schedule
Friday May 16 - 6:00 - 9:00 pm; Spring Fitness Test
Sunday May 18 - 6:00 - 8:00 pm - Last Sunday Class
Beginning Tuesday May 20 all ranks - 6:30 - 8:30 pm
Beginning Friday May 23 all ranks 6:30 - 8:30 pm
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Upcoming Events

Here's a summary of all the upcoming events.
Check out our events tab for more information on these events.

Gradings
Youth Grading - Saturday April 26th, 2014 - Mother Margarget Mary School.
Black Belt Grading - Saturday May 3rd, 2014 - Edson, Alberta.
Adult Grading - Friday May 9th, 2014 - Grandview Dojo.
Teen Grading - Sunday May 11th, 2014 - Grandview Dojo.

Tournaments
Saskatoon Tournament - Saturday April 5th, 2014 - Saskatoon, Saskatchewan.
Whitecourt Tournament - Saturday April 12th, 2014 - Whitecourt, Alberta.
National Tournament - Saturday May 24th, 2014 - Simcoe, Ontario.

Clinics
Saskatoon Tournament Clinic - Friday April 4th, 2014 - Saskatoon, Saskatchewan.
Whitecourt Tournament Clinic - Friday April 11th, 2014 - Whitecourt, Alberta.
Whitecourt Black Belt Clinic - Sunday April 13th, 2014 - Whitecourt, Alberta.
Black Belt Grading Clinic - Friday May 2nd, 2014 - Edson, Alberta.
National Tournament Clinic - Friday May 23rd, 2014 - Simcoe, Ontario.

Other Events
Fitness Testing - Friday May 16th, 2014 - Grandview Dojo.
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Fall Fitness Testing


Fitness Testing is this Friday, September 27 from 6:00 - 9:00 pm. Please where comfortable work-out clothes, and bring a measuring tape and stop-watch. Sometimes, inspirational music helps for the forward plank endurance test.

We will begin at 6 pm sharp by going outside to complete the England Rugby Anaerobic Endurance test, and then we'll be back in to complete all other tests.

Be ready for a physically and psychologically tough evening. If you came to testing in May, I'll have your results for you on Tuesday and Friday so you can set test benchmarks.
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Summer Hours

As of now we are in to summer hours for training.  Class times will be from 6:30-8:30 on Tuesdays and Fridays, with Sundays on hiatus until the fall.

A reminder that this friday however, fitness testing will be taking place at the dojo from 6:00-9:00.  Bring your stop watch, runners, a measuring tape, and plenty of determination.
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Fall Fitness Testing (Adults)

On Friday, September 28, we will host our 6th Annual Fall Fitness Test from 6:00 – 9:00 pm at Grandview Heights 12603 63 Avenue.
Please try to arrive a little early, as we will need all three hours to complete testing.
The purpose of the Fitness Test is to benchmark where you are at in your fitness currently, and to set measurable goals for improvement when we resume testing in May 2013. This is not a competitive thing, since everyone’s results are about your own personal journey.
Wear comfortable work-out clothes including runners, and bring a stop watch and measuring tape. If you have a Heart-Rate Monitor, you are welcome to wear that too, because one of our events does require HR measurement, and you may want to track the entire work-out through the evening.
Between 6 and 6:45, we will conduct the first two events outside, and then we’ll finish inside for the balance of the evening.
The Form has been emailed to you. Please print it out, and bring to the class. If you completed the Fitness test last Spring, I will publish your results this week, so that you can add them in the sheet and give yourself some targets for performance.
Good Luck!
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Spring Fitness Testing

Fitness testing is this Friday, May 18th from 6:00 to 9:00. Bring running shoes and loose fitting clothing for the testing.
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Fall Fitness Testing (Adults)

On Friday, September 28, we will host our 6th Annual Fall Fitness Test from 6:00 – 9:00 pm at Grandview Heights 12603 63 Avenue.  Please try to arrive a little early, as we will need all three hours to complete testing.

The purpose of the Fitness Test is to benchmark where you are at in your fitness currently, and to set measurable goals for improvement when we resume testing in May 2013. This is not a competitive thing, since everyone’s results are about your own personal journey.

Wear comfortable work-out clothes including runners, and bring a stop watch and measuring tape. If you have a Heart-Rate Monitor, you are welcome to wear that too, because one of our events does require HR measurement, and you may want to track the entire work-out through the evening.

Between 6 and 6:45, we will conduct the first two events outside, and then we’ll finish inside for the balance of the evening.

The Form has been emailed to you. Please print it out, and bring to the class. If you completed the Fitness test last Spring, I will publish your results this week, so that you can add them in the sheet and give yourself some targets for performance.

Good Luck!
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Well done on Fall Fitness Tests

I'm pleased to announce that we had a record number of students participate in our Fall Fitness testing this year. 17 students, including 3 youth 16 and under, completed the 3-hour test protocol of 12 tests profiling a student's strength endurance, cardio, agility, power, and flexibility, all aspects of fitness important to karate performance.

The results will now be analyzed and announced as soon as they are complete.
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Club Sprint Fitness Test Results

I am pleased to announce the trends in aggregate fitness test results for all students present at both the September 2009 and June 2010 testing.

Overall, in all areas tested, the club members who attended both (N = 7), produced the following results:

1. Press Up Test count Average – decreased by 1% - a minor drop that is within statistical noise;
2. Forward Plank time average – increased by 30% - this is statistically significant and a testament to the power of focussed efforts we all made in strengthening the core;
3. Standing Long Jump average distance – increased by 5.5% - good
4. Squat Press throw distance average – increased by 1.7%
5. Sergeant Jump distance average – increased by 12.9% - this is also significant, and reflects an improvement overall in leg power. There is generally a correlation between vertical and horizontal jumping (results earlier).
6. Hexagon Agility average time – decreased by 5.2% - good
7. Illinois Agility average time – decreased by 3.2%. There is generally a correlation between this test and the Hexagon test.
8. Shoulder and Wrist average distance – improved by 1.4%
9. Hip and Trunk average distance – improved by 1.2%. Despite improvements in leg power, flexibility has been retained.
10. Trunk and Neck flexibility average distance – increased by 14.3%. Very Good. Despite the increases in core strength, which tend to shorten the rectus abdominus group, the ability to stretch against them has improved.
11. VO2max test results – increased by 6.7%. This shows that anaerobic interval training works.
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Spring Fitness Testing

We will conduct our Spring Fitness Testing on Friday, June 4th. The class will run from 6:00 - 9:00 pm (one hour longer), so that we can complete the testing in one night. Adult members only.
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Fitness Testing Results

Members of the BKA have shown some great improvement when comparing results from September 2008 and May 2009 in recent Fitness Testing, demonstrating the efficacy of our training program. Some highlights include: 1. Upper body muscular endurance +17.6% 2. Core muscular endurance +23.3% 3. Hamstring flexibility +12.5% 4. Explosive leg power +4.5 to +7.7% 5. Integrative leg, core, upper body power +5.8% 6. Agility +7.2% Other flexibility and aerobic capacity measures remained relatively unchanged. I'm very pleased with the results, and will use them to improve the strength training program for the Fall of 2009. Progressive, structured strength training is important base training for martial arts, and our four-phase program running over 9 months has delivered solid results.
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Fitness Testing Complete

Students, You all did a tremendous job at our Fitness Testing on May 29. I am eager to analyze the results and to compare them to the ones you recorded back in September, but in discussing them with you, it looks like we've seen solid gains as a result of the last eight months of karate and strength training. That should be tangible proof to you that our program is effective and also that your hard work has paid off. Well done! Once I have the results analyzed, i'll post some of the trends. Stay tuned.
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Fitness Testing

Reminder: We will conduct our Spring Fitness Testing on Friday, May 29. The class will run from 6:00 - 9:00 pm (one hour longer), so that we can completely finish the testing in one night.
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