Shodan training

toshi · 08-02-2007, 07:28 AM

Osu
I thought I would put up my training program for some input or feedback. I have passed this on to my sensei and am still awaiting his thoughts and input. At this stage I really dont know whether I am heading in the right direction, need to prepare for the 40 fights and the grading itself. Your input or suggestions would definately be appreciated. I am wanting to include some bag work (1.5 min rounds) - just not sure where or how many rounds I should be doing - 40? Am 10 weeks out at present

Monday - 2 hr class at dojo
Tuesday - 30 minute run, hill sprints at maximum speed (currently at 16 increasing by 2 each week), push ups sit ups & squats (50), sparring 10 x rounds, conditioning (stomach/chest hits 5 sets 30 secs)
Wed - 2 hr class at dojo
Thur - 35 min run & hill sprints (10 & increase by 2 each week), push up sit ups and squats 2 x sets of 50. conditioning (stomach/chest hits 5 sets 30 secs), 30 count all kicks each leg then in ura. stretching.
Fri - Kata (practicing 2 per week), Self defence, spinning kicks in ura.
Sat - Class at dojo (alternate weekends), gym session (2 sets endurance (high rep) 1 set strength (max weight).
Sunday - yoga/walk, rest, terminology.

Osu & regards

**nzproud** · 08-02-2007, 07:36 AM

Toshi san, just a suggestion. You can share your workout journal here!
http://www.kyokushin4life.com/forums...rkout-journal/

Aunty Ichigeki · 08-02-2007, 08:30 AM

My suggestion is to consider how long the grading is & how long your current sessions are... big difference yes? At this stage I'd be working on narrowing the gap.

Dojo training is probably not going to extend you as much as you need so even if time is really limited I recommend squeezing in at least half an hour before or after training for a run (sprints) or cardio. Alternating 2min skipping 2min on the bag non-stop for half an hour would be a good use of 30 min! Consider how long it takes to do 40 fights! If you can't do this in the evening you should try & snatch time for a run during the day. Stop half way & do pushups and crunches (however many are required for grading). In fact stop & do this a couple of times! Find a playground to do dips or chins too!

I'd also recommend running through ALL your kata at least once a week, non-stop & full stances (if you walk them through now you'll revert to this style in the grading). For 10 weeks try & stretch your weekend session towards the 5-6hrs your grading is likely to be. Follow your normal training with mock gradings - non-stop, kihon, ido-geiko, kata etc. If you only have two hours available at the dojo follow training with a run or a swim or ANYTHING not sitting down! I did a whole lot of landscaping, digging & hauling concrete! Anything physical for hours & hours with little rest will do and something that gives you some stress relief too is a good idea. Stay hydrated with the same drink you'll use for grading.

Time to lay off the booze too, one or two a week max & cut back on caffeine /tea. Eat well. Your body is a temple

Mostly.... training like this is a luxury so really really appreciate every minute on the road and every ache & pain. It's all over way too quick.

seienchin · 08-02-2007, 10:38 AM

I'd back Aunty up on that. In the runup to my own shodan I started tacking on 1 hour of aerobic stamina (running, swimming etc), 1 hour of bag work, and then front up for 2 hour class. did this for about 3 months leading up to the grading.

Satori · 08-02-2007, 01:56 PM

Quote:

Originally Posted by toshi

Sunday - yoga/walk, rest, terminology.

Terminology? At 1st Kyu, how can terminology need going over?

The main problem with this workout that I see is that you haven't included any stretching in your routine. I don't care if you're a gymnast, you still need to work on all kinds of flexibility. Developing it is of the utmost concern, but if you feel your level of suppleness is more than sufficient for your needs as a karateka then you still need to perform daily dynamic stretches and weekly static passive / isometric stretches to maintain that level.

Depending on the type of stretching you want to do, you'll need to put it in different places on your schedule. PNF stretching should be treated as a strength exercise and done on days you're focusing on strength, whereas static stretches should be done at least after each training session (your Mondays and Wednesdays are looking a little bare...).

Other than that, it looks quite decent. Keeping it up will bring you results.

Kyokugen · 08-02-2007, 03:35 PM

I agree with Satori,flexibility is one of the major thing and very important,flexibility also help you in your technique as well

toshi · 08-03-2007, 12:21 AM

Osu
thank you for your reply. Moved dojo 6 months ago so no key and head there straight from work; can implement run before class or at lunch. Dont want to offend sensei saying there class not hard enough, have dont that before - gone for run beforehand at old old dojo and got funny look. Anyway I suppose look after myself. Some terminology between dojo is different, as some techniques are, so wanting to cover overall base and have not taken class or part of class here yet. Agree with idea of extending sessions. Is it important at this stage, to have day of rest, or not so? Grading expected to go 4-5 hours. Thank you for comment re stretching will definately implement it daily. There are so many options is hard to know if what you are doing is right.
Osu & kind regards

Satori · 08-03-2007, 12:30 AM

A rest day is definitely a good idea, both for strength exercises and stretches. Muscles need time to heal from an extensive workout so putting in a rest day may give you better results, as well as giving you a psychological break (e.g. Sunday is "The Simpsons" day or something like that).

Aunty Ichigeki · 08-03-2007, 05:52 AM

Quote:

Originally Posted by toshi

Dont want to offend sensei saying there class not hard enough, have dont that before - gone for run beforehand at old old dojo and got funny look.

It's great that you are so careful not to offend your sensei. Someone I know was caught by Sosai running between sessions (he was visiting Japan and doing 3 a day, everyday, at Honbu). Sosai arrived at the dojo and all the students lined up on the street to greet him as they always did. He got out of his car very angry & yelled at them all frequently pointing at the very nervous visitor who couldn't understand Sosai's tyrade at all. After Sosai went inside one of the uchi deshi explained Sosai was angry at them for NOT running and letting a foreign visitor work harder than they were! Needless to say the foreign visitor was not very popular that day! So don't ever let someone make you feel bad about doing a little more training.

Lanky Sempai · 08-03-2007, 06:16 AM

Quote:

Originally Posted by Aunty Ichigeki

It's great that you are so careful not to offend your sensei. Someone I know was caught by Sosai running between sessions (he was visiting Japan and doing 3 a day, everyday, at Honbu). Sosai arrived at the dojo and all the students lined up on the street to greet him as they always did. He got out of his car very angry & yelled at them all frequently pointing at the very nervous visitor who couldn't understand Sosai's tyrade at all. After Sosai went inside one of the uchi deshi explained Sosai was angry at them for NOT running and letting a foreign visitor work harder than they were! Needless to say the foreign visitor was not very popular that day! So don't ever let someone make you feel bad about doing a little more training.

Nihon poi!!

Satori · 08-03-2007, 08:00 AM

Quote:

Originally Posted by toshi

Dont want to offend sensei saying there class not hard enough, have dont that before - gone for run beforehand at old old dojo and got funny look.

Why the heck would he be offended? Everyone has different talents and strengths. If you are so fit that the training isn't challenging you, tell your Sensei. The appropriate course of action on his/her part would be to give you harder training (like telling you to do 20 pushups when everyone else does 10). A good teacher should be able to guage his students. He should be able to tell you're not being challenged without you having to tell him. Taking offence for not catering for everyone's needs is downright immature, assuming you're not being arrogant or flippant about it of course.

bushido spirit · 08-03-2007, 09:22 AM

with ur program u will do well man , i can feel form ur program that u have the spirit nd thats a big advantge nd keep that candel of urs burning bro wish u all the best ^_^