In addition to training in the general class at the Christchurch Shotokan Karate Club 
(CPIT dojo) here is the current instructors class training. Please note: the exception of the tokui-gata, which of course dependent on the individual.I. Junbi-undo: Light jiyu-kumite progressively building in intensity and range of motion/lowering of the hips followed by dynamic stretches.
II. Stationary kihon: (1) Sanbon-zuki (hachinoji-dachi); (2) Hidari jodan kizami-zuki kara migi chudan gyaku-zuki; (3) Migi jodan kizami-zuki kara hidari chudan gyaku-zuki; (4) Hidari chudan maeashi mae-geri kara migi jodan mae-geri; & (5) Migi chudan maeashi mae-geri kara hidari jodan mae-geri. – 50 maximum speed repetitions of “1-3” for a total of 250 tsukiwaza and 30 repetitions of “4 & 5” for a total of 120 keriwaza.
III. Ido-kihon: (1) Sanbon-zuki; (2) Jodan age-uke kara mae-geri soshite chudan gyaku-zuki; (3) Chudan soto-uke kara yori-ashi (kiba-dachi) yoko empi-uchi, uraken yokomawashi uchi
soshite chudan gyaku-zuki; (4) Chudan shuto-uke (kokutsu-dachi) kara mae-ashi mae-geri soshite nukite; (5) Chudan uchi-uke kara kizami-zuki soshite gyaku-zuki; (6) Tenshin gyaku-zuki (Kaiten-shinagara gedan-barai kara chudan gyaku-zuki); (7) Ren-geri: Chudan mae-ashi mae-geri kara mae-geri; (8) Chudan mae-ashi mawashi-geri kara mawashi-geri; (9) Ushiro-geri; & (10) Yoko-keage ashi o kaete yoko-kekomi (kiba-dachi). – A minimum of 10 reps of every technique with maximum speed.
II. Stationary kihon: (1) Sanbon-zuki (hachinoji-dachi); (2) Hidari jodan kizami-zuki kara migi chudan gyaku-zuki; (3) Migi jodan kizami-zuki kara hidari chudan gyaku-zuki; (4) Hidari chudan maeashi mae-geri kara migi jodan mae-geri; & (5) Migi chudan maeashi mae-geri kara hidari jodan mae-geri. – 50 maximum speed repetitions of “1-3” for a total of 250 tsukiwaza and 30 repetitions of “4 & 5” for a total of 120 keriwaza.
III. Ido-kihon: (1) Sanbon-zuki; (2) Jodan age-uke kara mae-geri soshite chudan gyaku-zuki; (3) Chudan soto-uke kara yori-ashi (kiba-dachi) yoko empi-uchi, uraken yokomawashi uchi
soshite chudan gyaku-zuki; (4) Chudan shuto-uke (kokutsu-dachi) kara mae-ashi mae-geri soshite nukite; (5) Chudan uchi-uke kara kizami-zuki soshite gyaku-zuki; (6) Tenshin gyaku-zuki (Kaiten-shinagara gedan-barai kara chudan gyaku-zuki); (7) Ren-geri: Chudan mae-ashi mae-geri kara mae-geri; (8) Chudan mae-ashi mawashi-geri kara mawashi-geri; (9) Ushiro-geri; & (10) Yoko-keage ashi o kaete yoko-kekomi (kiba-dachi). – A minimum of 10 reps of every technique with maximum speed.IV. Kumite: (a) Jiyu ippon kumite (jodan, chudan, mae-geri, yoko-kekomi, mawashi-geri & ushiro-geri); & (b) Kaeshi ippon kumite (as per jiyu-ippon kumite attacks). – Changing partners at least three times for both forms of kumite.
V. Kata: Presently tokui-gata ‘Unsu’ and general training of the 15 shitei-gata (Heian, Tekki, Junro, Bassai-Dai, Kanku-Dai, Empi & Jion). – Generally speaking three kata are practiced each day (three times with regular speed and twice slowly).
VI. Calisthenics: Asai-ha Shotokan-ryu kihon taiso and the typical impact work. The sessions are concluded with isometric stretches and a variety of comprehensive warm downs.
© André Bertel. Christchurch, New Zealand (2012).
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