Hi , I’m just over a month into karate , and so far so good , really enjoying it . Its tougher that I thought , with my legs taking some pounding . Can anyone suggest anything I can do at home to improve my flexibility , and also what can I do in the gym to improve conditioning ? Thanks
You can divided gym conditioning into: Strength work- lifting weights etc Aerobic capacity work, - so Longish distance running etc Aerobic recovery work, - so multiple sprints, HIIT work etc All are necessary, and it depends on your own current state, which one is your current rate limiting factor. So play it safe and do all 3 at least once each week.
on top of what Dead_pool said, add some flexibility training every day (or most days). Nothing intense, just 5-10 mins gentle stretching.