Online Training, Intermediate (Blue, Green, Purple)

Week of May 10, 2020

WEEKLY OVERALL FOCUS

This week, we will focus on maintaining balance throughout both our single techniques and combinations. Good balance comes with consistent practice, making our body adapt to striking while standing on one leg for a kick, transitioning to a strong stance to deliver powerful hand and elbow strikes, etc. With good balance we can make good decisions about positioning before, during, and after a combination, and we are always ready to follow up. Poor balance limits our options in self-defense and generally makes all of our techniques weaker, overall.”
–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 Jumping Jacks
  • 10x Rockets
  • 10x Cross Jacks
  • 10x Alpine Skiers
  • 20x Sit ups
  • 10x Flutter Kicks
  • 5x each side alternating, 50% any kicks without setting down, 5-in-a-row (hands still, posture)

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
  • Ready Stance
    • 5x Each Side, On Your Striking Target: Hard Contact Control, pause to chamber for each kickFront Snap Kick
      • Front Thrust Kick
      • (Side Fighting Stance) Side Kick
      • Back Kick
    • 2x Each Side, pause to chamber for each kick[Front Snap Kick, Side Kick, Back Kick]
      • [Front Snap Kick, Back Kick, Front Snap Kick]
  • Side Fighting Stance
    • 2x Each Side, pause to chamber for each kick [Front Snap Kick, Side Kick, Back Kick]
      • [Rising Front Roundhouse, Front Roundhouse (solar plexus,) Front Roundhouse (head)]
  • Front Stance
    • 10x Military Count
      • Pivot Punch*
    • 5x Each Side, On Your Striking Target: Hard Contact Control, pause for a moment after each kick while in the chambered position, before stepping back (Rear leg, in place)
      • Front Snap Kick
* Pivoting Punch: Start in a good Front Stance with a Straight Punch out over the rear leg, other 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.
SIDE FIGHTING STANCE TECHNIQUES
  • 4x Each Side, pause to chamber for each kick
    • Skip-In [Side Kick, Side Kick,] Back Hand, Reverse Punch
    • Skip-back, [Side Kick, Side Kick,] Back Hand, Reverse Punch
    • Spin Thrust Kick, (front arm) Ridge Hand, (clinch neck and shift into a Front Stance) Cross Elbow Strike, (clinch neck) Knee Strike
FRONT STANCE TECHNIQUES
  • 4x Forward & Backward, pause to chamber for each kick
    • [Front Snap Kick, Front Snap Kick,] Twin Fist, (rear leg, in place) Front Snap Kick
    • [Front Thrust Kick, Spin Thrust Kick (into a Side Fighting Stance,)] Backhand, (shift into a Front Stance) Knife Hand, (rear leg, in place) Front Thrust Kick
BACK STANCE TECHNIQUES
  • 4x Forward & Backward
    • Double Arm Middle Block, Front Snap Kick
CAT STANCE TECHNIQUES
  • 4x Forward & Backward
    • Cross Block (high,) [Front Snap Kick, Front Snap Kick (both at different levels)]

FORMS (Kata)

Do not attempt forms that you do not know. If you know part of a form, you may practice that part.
  • 1x All Kuk Mu Forms, without stopping
  • 1x All Pyong An Forms, without stopping
  • Your tournament form SLOWLY, concentrating on balance and strong stances

ONE-STEPS (Kumite)

  • On Your Striking Target: Hard Contact Control, 2x each side
    • All One-Steps You Know, SLOWLY, concentrating on balance and strong stances
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!