Daily Karate Training

Here is my current self-training regime, which I adopted last Monday, in addition to dojo-keiko. I haven't included my supplementary fitness training (karate specific speed, impact, and flexibility routines) nor my special Sunday workout (which is presently erratic… That is, anything goes with tokui-kata being the only certainty). This time I wanted to focus on my 'broad technical practice sessions'.

It is probably worth mentioning that in the case of Kumite, when self-training, I do all of the drills as solo routines. This keeps my body intact, whilst rehearsing everything precisely, for when I face actual opponents. Another point, not explained, in this routine is my set Jiyu Kata* practice, which I always do between Tuesday and Friday. This kata is my ‘daily treat’, and I usually save it until the end of my solo-training's (that is, after kumite). It can be anything from the Shotokan free kata and Asai-ryuha koten kata.

Hopefully by posting my latest self-training, those interested in creating (or modifying) their own supplementary practice will get some ideas. I’ve divided session content by weekdays (Monday to Friday) to hopefully convey a better picture of what I’m doing. Kindest regards from Kyushu, Japan. – André Bertel
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MONDAY

Kihon: (1) Chudan oi-zuki; (2) Jodan age-uke; (3) Chudan soto-uke; (4) Chudan shuto-uke {kokutsu-dachi}; (5) Chudan uchi-uke; (6) Gedan-barai; (7) Mae-geri; (8) Mawashi-geri; (9) Yoko-keage {kiba-dachi}; and (10) Yoko-kekomi {kiba-dachi}.

Kata: (a) Jo no kata; (b) Heian-shodan; (c) Junro-shodan; and (d) Jion.

Sanbon-kumite: Jodan & chudan.


TUESDAY

Kihon: (1) Chudan oi-zuki; (2) Jodan age-uke kara chudan gyaku-zuki; (3) Chudan soto-uke kara chudan gyaku zuki; (4) Chudan shuto-uke {kokutsu-dachi}; (5) Chudan uchi-uke kara chudan gyaku-zuki; (6) Gedan-barai kara chudan gyaku-zuki; (7) Mae-geri kara chudan oi-zuki; (8) Mawashi-geri; (9) Yoko-keage {kiba-dachi}; and (10) Yoko-kekomi {kiba-dachi}.

Kata: (a) Heian-nidan; (b) Junro-nidan; (c) Kanku-dai; and (d) a Jiyu-kata*.

Gohon-kumite: Jodan, chudan & mae geri.


WEDNESDAY

Kihon: (1) Sanbon-zuki; (2) Jodan age-uke kara mae geri soshite chudan gyaku-zuki; (3) Chudan soto-uke kara yoko empi uchi {kiba-dachi}; (4) Chudan shuto-uke {kokutsu-dachi} kara nukite; (5) Gedan-barai kara chudan uchi-uke {neko ashi dachi}, ura-zuki soshite chudan gyaku-zuki; (6) Mae-geri kara mawashi-geri; (7) Ushiro-geri; (8) Yoko-keage kara ashi o kaete yoko-kekomi {kiba-dachi}; (9) Jodan shuto yokomawashi uchi kara kaiten shinagara empi uchi soshite mawari nagara sagatte shuto uchimawashi uchi; and (10) Yori ashi chudan gyaku-zuki kara gedan-barai, yori ashi chudan gyaku-zuki soshite gedan no kamae.

Kata: (a) Heian-sandan; (b) Junro-sandan; (c) Empi; and (d) a Jiyu-kata*.

Kihon ippon kumite: Jodan, chudan, mae-geri, yoko-geri and mawashi-geri .


THURSDAY

Kihon: (1) Tobi konde sanbon-zuki; (2) Jodan age-uke kara mae geri soshite chudan gyaku-zuki; (3) Chudan soto-uke kara yoko empi uchi {kiba-dachi}, uraken yokomawashi uchi soshite chudan gyaku-zuki; (4) Chudan shuto-uke {kokutsu-dachi} kara mae ashi mae geri soshite nukite; (5) Gedan-barai kara chudan uchi-uke {neko ashi dachi}, ura-zuki soshite yori ashi chudan gyaku-zuki; (6) Mae-geri kara mawashi-geri soshite chudan gyaku-zuki; (7) Ushiro-geri kara chudan gyaku-zuki; (8) Kaiten shinagara uraken-uchi kara chudan gyaku-zuki; (9) Yoko-keage kara yoko-kekomi; (10) Jodan soto-uke kara yoko yori ashi gedan-barai, mae ashi mae geri soshite chudan gyaku-zuki.

Kata: (a) Heian-yondan; (b) Junro-yondan; (c) Tekki-shodan; and (d) a Jiyu-kata*.

Jiyu ippon kumite: Jodan, chudan, mae-geri, yoko-geri, mawashi-geri and ushiro-geri.


FRIDAY

Kihon {All from jiyu no kamae}: (1) Tobi konde jodan kizami-zuki kara tobi konde sanbon-zuki; (2) Tobi konde jodan kizami-zuki kara chudan gyaku-zuki; (3) Ippo sagatte jodan age-uke kara mawashi-geri, ushiro-geri, uraken yokomawashi uchi soshite chudan gyaku-zuki; (4) Mawashi-geri kara ashi fumikae ashi-barai soshite chudan gyaku-zuki; (5) Tobi konde jodan kizami-zuki kara chudan mae geri soshite jodan oi zuki.

Sonoba-kihon: (6) Chudan gyaku zuki; (7) Jodan kizami zuki kara chudan gyaku zuki; (8) Chudan mae geri {heisoku dachi}; (9) Jodan mae geri {heisoku dachi}; (10) Sonoba renzoku-geri: Mae-geri kara yoko-geri, mawashi-geri soshite ushiro-geri.

Kata: (a) Heian-godan; (b) Junro-godan; (c) Bassai-dai; and (d) a Jiyu-kata*.

Jiyu kumite

© André Bertel, Japan 2009