OLD WK 6 Online Training, Beginner (White/Yellow/Orange)

Week of April 26, 2020

WEEKLY OVERALL FOCUS

We will concentrate on using our hips and knees to provide more power and distance when striking with our arms and hands this week. When in a Side Stance, every strike with the rear arm should cause our rear hip to rotate forward toward the target as we push. When we follow up with the front arm, our front hip should rotate toward the target. This movement should become a natural part of our ‘push and pull’ as we move through our combination. To ensure good hip movement when punching, make sure that the knot of your belt is moving quite a bit from side to side. During this hip movement, our knees must be dynamic, ready to carry us into our target so that we don’t need to bend forward to make up distance, for added power, and to be ready to work the best possible angles.”
–Sensei Ray


GUIDELINES FOR THIS RESOURCE

The best way to understand the following workouts is to attend our Online Training Classes on Tuesday and Thursday where you will be able to see an instructor perform and explain them.

Other Videos: There are many other instructional videos here at the Livingston Karate Website that you may wish to refer to. Check them out here: LIVINGSTON KARATE VISUAL TRAINING AIDES


WARMUP

No breaks!
  • 10x Burpee
  • 20x Twist Sit Up
  • 20x Russian Twist
  • 20x Twist Lunge*
  • 10x Rocket
  • 20x Pivoting Punch**
* Twist Lunge: Normal Lunge, but twist toward front leg each time you finish a forward step.
** Pivoting Punch: Start in a good Front Stance with a Straight Punch out over the rear leg, left fist on hip. Turn feet 45 degrees and bend the rear leg so that it becomes the front leg and straighten the front leg so that it becomes the rear leg. As soon as this transition is done, turn the hips hard into the new front direction and punch. Repeat to the other side with each count.

TECHNIQUES (Kihon)

Remember to kiai on last technique of each set!
Multiple kicking techniques included within [brackets] should be thrown without setting the foot down.
IN-PLACE TECHNIQUES
  • 5x Each Side – Focus on hips & knees
    • Half Speed Reverse Punch (Close Fighting Stance*)
    • Reverse Punch (Close Fighting Stance*)
    • Double Reverse Punch (Close Fighting Stance*)
    • Side Kick, Back Hand, Reverse Punch
* Close Fighting Stance: Front arm chambered for Backhand and guarding face, rear fist on hip ready for Reverse Punch.
SIDE FIGHTING STANCE TECHNIQUES
  • 5x Each Side – Focus on hips & knees
    • Rising Front Roundhouse, Backhand, Reverse Punch (End in close Fighting Stance)
    • Rising Front Roundhouse, Backhand, Reverse Punch, Rising Roundhouse
    • Roundhouse, Back Hand, Reverse Punch
    • Spin Thrust Kick, Lunge Punch, Double Reverse Punch
BACK STANCE TECHNIQUES
  • 5x Forward & Backward
    • Inside Middle Block, Straight Punch, Knife Hand Strike
CAT STANCE TECHNIQUES
  • 5x Forward & Backward

Upper Block, Double Reverse Punch

FORMS (Kata)

Do not attempt forms that you do not know. If you know part of a form, you may practice that part.
  • 2x KM 1
    • 2x KM 2
    • 2x KM 3
    • 2x PA 1 (Orange Belt, only)

ONE-STEPS (Kumite)

  • White Belt: All One-Steps on White Belt List on your Striking Target: Light Contact Control THEN Hard Contact Control, 3x each against RIGHT HAND punch.
  • Yellow Belt: All One-Steps on White AND Yellow Belt List on your Striking Target: Light Contact Control THEN Hard Contact Control, 2x each against LEFT HAND punch.
  • Orange Belt: All One-Steps on White AND Yellow Belt List on your Striking Target: Light Contact Control THEN Hard Contact Control, 2x each against RIGHT HAND punch and 2x each against LEFT HAND punch.
COOLDOWN (slow, deep breathing, fill up your lungs on each breath, in through nose, out through mouth throughout cooldown)
  • Side Leg Stretch, 2x each side
  • Peacock Stretch, 2x each side
  • Sitting Middle Stretch
    • Both hands to foot, 2x each side
    • Down to middle, 2x

Excellent work! Continuing your karate training at home means that when we get back into the dojo, you won’t be rusty, you’ll stay strong, and you’ll be closer to getting that next belt!