Wednesday 1 June 2016

Updated Training Regime

It is hard to believe that June is already upon us! Here is my updated self-training regime.
Osu, André.


Sonoba-Kihon: (1) Chudan choku-zuki (Hachiji-dachi); (2) Jodan age-uke (Hachiji-dachi); (3) Chudan soto-uke (Hachiji-dachi); (4) Chudan uchi-uke (Hachiji-dachi); (5) Gedan-barai (Hachiji-dachi); (6) Shuto chudan-uke (Hachiji-dachi); (7) Mae-geri keage (Heisoku-dachi); (8) Yoko-geri keage (Heisoku-dachi); (9) Gyaku-zuki (Uken then Saken in Hidari then Migi zenkutsu-dachi); (10) Chudan mae-geri keage (Migi then Hidari in Hidari then Migi zenkutsu-dachi);

Ido-Kihon: The following ten techniques—all in zenkutsu-dachi unless otherwise specified: (1) Chudan jun-zuki; (2) Chudan gyaku-zuki kara jodan age-uke soshite chudan gyaku-zuki; (3) Chudan gyaku-zuki kara chudan soto-uke soshite chudan gyaku-zuki; (4) Chudan gyaku-zuki kara chudan uchi-uke soshite chudan gyaku-zuki; (5) Chudan gyaku-zuki kara gedan-barai soshite chudan gyaku-zuki; (6) Shuto chudan-uke kara shuto chudan-uke (Kokutsu-dachi); (7) Kizami Mae-Geri kara mae-geri keage; (8) Kizami mawashi-geri kara mawashi-geri; (9) Ushiro-geri kekomi; and (10) Either: a. Yoko-geri keage kara yoko-geri kekomi (Kiba-dachi) or b. Yoko-geri keage ashi o kaete yoko-geri kekomi (Kiba-dachi).

Reps: For each of the Sonoba kihonwaza, I execute each technique a minimum of ten times slowly, then and a minimum of 40 times in the regular fashion. Insofar as the Ido kihonwaza go, a minimum of 10 times slowly followed by 10-20 repetitions, with snap.


At present my training has mostly been dedicated to the four Sentei-gata: Bassai-Dai, Kanku-Dai, Enpi and Jion with references going back to the Shitei-gata. Often this includes extensive practice of one of the Shitei-gata, such as Heian Yondan, alongside Kanku-Dai etcetera. To treat myself I am triweekly concluding the kata section of my practice with a Jiyu-gata. Amongst these are Hangetsu and Gankaku (one of which I need to select for my next JKA qualifications exam), and Sochin.

Without going into details, I'm using Sochin to push my technical boundaries/limitations. This practice is pushing me to the limits, not only physically, but also mentally: as it is forcing me to control myself differently.

Reps: I’m currently using the `alternate slow motion/regular speed’ method of practice. Following this pattern it is customary to do each kata no less than eight times; that is, slowly then with regular speed to the north, south, east then west.


I. All the forms of `standard Shotokan kumite’ are presently in my regime: Nevertheless, rather than spreading myself wide and mitigating the positive results of my training, I have a specific theme. This theme is simple… ‘to maximize my channeling/transferring of power in all of my techniques’. Currently, Oi-zuki (Jun-zuki), Gyaku-zuki and Mae-geri-keage are the most important techniques in this process; hence I’ve also returned to the practice of Kihon Ippon Kumite (Kiri Kaeshi): as an extension of my ‘kihon ippon training’. In sum, I am doing Gohon-Kumite, Kihon Ippon Kumite, Kihon Ippon Kumite (Kiri Kaeshi), Jiyu Ippon Kumite and Jiyu Kumite (along with ‘Uchikomi’ work). On days when I don’t have a training partner I practice these as solo drills.

Reps: I am simply going through each drill once very slowly then at least two times in the regular manner.

Overall, my aim is to continue to improve both physically and mentally through Karate-Do training. I’m never satisfied, when looking back, so I must advance myself each and everyday. This is very challenging for me but, at the same time, provides daily satisfaction and, with that, perpetual motivation. Staying at one place is both boring and pointless, and needless to say, regression is even worse. Over 20 years ago I learned that ‘staying in the status quo’ and ‘regression’ are very closely related. I think this is what Funakoshi Gichin Sensei meant when he said: “Hitosu, karate wa yu gotoshi taezu netsu o ataezareba moto no mizu ni kaeru” (Karate is like boiling water; without heat, it returns to its tepid state). Best wishes  from Oita, Japan. To the limit!!!

© André Bertel. Oita City, Japan (2016).

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