Wednesday, 7 September 2016

Updated training regime

Here is my current self-training regime, which came into practice on the first day of Aki (Autumn/Fall), which is September 1st here in Japan. I hope this finds everyone healthy and progressing in their Karate-Do. Osu, André Bertel.


Please note – the stance employed is zenkutsu dachi unless otherwise stated. Sonoba-kihon involves a minimum of 10 slow reps followed by at least 30 repetitions with snap. Ido-kihon is at least 10 slow reps (five times in each direction) followed by a minimum of 10 repetitions with snap.

Sonoba-kihon: (1) Chudan choku-zuki (Hachiji-dachi); (2) Chudan mae-geri keage (Heisoku-dachi); (3) Hidari kizami-zuki kara migi chudan gyaku-zuki; (4) Migi kizami-zuki kara hidari chudan gyaku-zuki; (5) Migi chudan mae-geri keage; and (6) Hidari chudan mae-geri keage.

Ido-kihon: Using the following ten ‘single techniques’ as a base (i.e. renzokuwaza may instead be practiced, such as ‘jodan age-uke kara mae-geri’ as opposed to just age-uke etcetera): (1) Chudan oi-zuki; (2) Chudan mae-geri keage; (3) Chudan mawashi-geri; (4) Chudan yoko-geri keage (Kiba-dachi); (5) Chduan yoko-geri kekomi (Kiba-dachi); (6) Jodan age-uke; (7) Chudan soto-uke; (8) Chudan uchi-uke; (9) Gedan-barai; and (10) Shuto chudan-uke (Kokutsu-dachi).


I am presently doing two systems of kata practice. Either one sentei-gata many times or random sentei-gata (based on the flag system). I do this for a minimum of four times; followed by my free-choice sentei-gata (for example, today was Jion). This is followed by one jiyu-gata which I do at least four times (today was Sochin).

·         Sentei-gata: Bassaidai, Kankudai, Enpi and Jion.

·         Jiyu-gata: Either Gojushihodai, Sochin, Unsu, Bassaisho or Hangetsu.


Multiple rounds of UCHIKOMI (reps based on daily condition). Firstly, kogekiwaza including jodan kizami-zuki, jodan gyaku-zuki, chudan gyaku-zuki, jodan oi-zuki/jodan jun-zuki, jodan nagashi-zuki and renzokuwaza. Also, chudan mae-geri, chudan mawashi-geri, jodan mawashi-geri, chudan kizami mawashi-geri, jodan kizami mawashi-geri, chudan ushiro-geri, and so forth, followed by renzokuwaza combining hand and leg techniques. Secondly, hangeikiwaza focusing on covering/parrying with nagashi-uke and osae-uke and simultaneously or ‘near simultaneously’ executing an offensive technique.
Many people are now asking about my upcoming seminars in New Zealand and Australia. For New Zealand please click on the poster below for details. Insofar as Australia is concerned, an official announcement will be coming soon. For both seminars, as always around the world, I suggest booking early to avoid the disappointment of missing out.
 © André Bertel. Oita City, Japan (2016).

No comments: