Sunday 30th November – Rest Day – #Whatittakes #Keep Evolving

Chris De Sousa Costa has been on the Canadian Karate WKF Heavyweight kumite podium for over a decade….now his sights are set on the 2015 Pan Am Games in Toronto. Find out #whatittakes.

Well Worth a watch!! Highlights the importance of General strength and Conditioning in an athletes training programme and the benefits of Olympic Weightlifting in increasing explosiveness for both competition and self defence.

More information:

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Regular workout updates on

International Shotokan Karate –

Pan Am Games, Toronto 2015 –

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