The following concise “How To” weightlifting links are International Karate Alliance KyokushinRyu suggested & approved methods, for gaining greater strength & resilience, as an adjunct to your regular Kyokushin Karate training.
As in your Kyokushin training, you should always follow the correct methods of technique, breathing, balance, timing, concentration & form for all lifts to ensure maximum gains and to reduce any likelihood of injuries.
Please consider viewing the links in the order listed.
Do not attempt to lift heavy weight at the commencement; do start with lighter weight on the barbell, to build up your technique and strength by adding weight in small increments, each time you train.
As in your Kyokushin training, you should be keeping a written record of every barbell session. Your food & fluids intake should be of sufficient quality & quantity to cater for all your training activities.
Further instruction, knowledge, protocols & guidance is available on the Starting Strength or Barbell Logic websites, Starting Strength or Barbell Logic Podcasts / YouTube pages and other related online tutorials.
Starting Strength – Founder Mark Rippetoe on Strength Training
Starting Strength / Barbell Logic: Novice Linear Progression Strength Training - The Why, When, What & How: https://www.youtube.com/watch?v=CQo0KVm7xgo
How to Squat: https://www.youtube.com/watch?v=QhVC_AnZYYM
How to Deadlift: https://www.youtube.com/watch?v=4AObAU-EcYE
How to Overhead Press: https://www.youtube.com/watch?v=CnBmiBqp-AI
How to Bench Press: https://www.youtube.com/watch?v=4T9UQ4FBVXI
How to Chin Up: https://www.youtube.com/watch?v=qV7vOUcUfD4
How to Push the Prowler: https://www.youtube.com/watch?v=W3OSbvKpZ7M
Recommended, detailed books to guide Instructors and students in greater Barbell/Strength training knowledge are:
Starting Strength Volume 3 – Mark Rippetoe
Practical Programming for Strength Training – Mark Rippetoe
The Barbell Prescription: Strength Training for Life After 40 – Jonathon Sullivan