When I started martial arts training I was overweight and completely stressed out. I knew that I needed a change in my life for the benefit of my family and others. I went to my first class and after class as I walked out of the dojo, I was shaken by how poorly my body was conditioned. I had trouble with just about every exercise and technique we were given.  I knew that in order to be successful I needed a personalized training program to go along with the class instruction I was receiving.

Becoming Aware of the Human Energy Bodies…

Let’s talk a bit  about the four areas of the human system that may need some improvement. They are defined as the Mind, Body, Spirit and Emotional bodies. Regardless of why you are studying martial arts or any other area of life, understanding the four bodies is a key to balance and harmony in your life.

The Mind…      

The Mind is the framework of your beliefs, ego and structure of how you think and what you do. In order to be successful in Complete Shotokan Karate or any other martial art the framework of you thoughts and habits has to be in alignment with what you are doing. Holding positive thoughts and focusing on the outcome of what you want is in the Mind. I found through the process of becoming a black belt I had to change the way I thought and viewed myself and others. I quit blaming others for my problems and started focusing on what I could do to improve myself. Don’t fool yourself, you are responsible for yourself and have the choice to change and create a positive outcome for yourself and others.

The Body…

Complete Shotokan Karate is a very physical endeavor. In order to function and become proficient in this martial art one needs to have total body physical fitness.Your need to have good core strength and cardio fitness. So when we look at the body for conditioning we can break the body down into areas to target for improvement. They are as follows:

• Upper Body – neck, arms, chest, upper back
• Mid Section – Abs, mid and lower back
• Lower body – Legs and Glutes

Among these areas we need flexibility and strength, and overall we need cardio endurance.

The Spirit…

The Spiritual Aspect of training involves engaging your awareness and  BEING. This means getting in touch with the core of who you are and how you feel all the time. In training our focus is totally on that which we are doing, not only the technique, also the feeling in our body and everything around us. This type of focus and awareness stills the mind and brings peace in the moment. It takes repetition and practice just BEING the completeness of the movement we are making. I have learned over the years that this state on no-mind in the moment is a state I can command called presence. Great warriors fight in the state of presence. They do not have to think of each step, every strike, but simply execute in a very natural and fluid way! You can learn how to access this state through your training then use in in all aspects of your life.

The Emotions…

Emotions in the human body are connected to the transfer of vibrational energy moving in our body. It can be seen as an effect of a causation within our system. So if some shouts at us angrily, a cause, then we receive this energy and it is in turn generates changes in our system and creates an effect of a certain feeling in our body.  Some emotions affect the body positively and others cause negative effects. We have all seen a person who is emotionally out of balance. They have large swings in their energy system and can be a drain on themselves and others around them. So become aware of monitoring your emotions. Look at them and release them. By paying attention to your emotions you can help yourself stay more positive and in balance.

What to consider before setting up your home training program

So early on in my training I learned to identify my weaknesses and strengths and create simple training routines that dovetailed into my class instruction at the time. You see, you need to look at yourself all the time and adjust as needed. Create a path to success by having simple routines that target weak areas and build proper techniques in your Karate skills.

In the Complete Shotokan Karate home study system we have each belt level demonstrated for you. So your training program should be developed around the DVD curriculum and targeting your areas that need improvement.

Here are the major areas to consider in your training:

• Warm Up and Stretching – There are lots of different warm up exercises and stretching routines that help you get up and ready to workout. I like to use routines that cover the entire body as Complete Shotokan Karate is a total body system.
• Cardio and Strength – In this section you can really target weak areas in your body and promote a strong core. Running, sparring, Jump rope and walking are great ways to build up your cardio fitness. I have used light weights all the way up to a full gym to do strength training. However, you can become very strong and quick without using any weight. The best exercises are push ups, crunches, squats and pull ups.
• Learning the Complete Shotokan Karate for your belt level – Pay attention to the way techniques are demonstrated, review and take the time to do it right. After you have it right then use repetition to create strength, power, speed and muscle memory.
• Repetition of techniques
• Perfecting one-steps and self defense
• Perfecting Kata

After we consider our condition and how it affects the major areas of training we need to evaluate when equipment is needed or if we need a training partner for the current level of instruction. You can make it through most of the Complete Shotokan Karate course without a partner or equipment. However, I do believe it helps to have a heavy bag of some type, bag gloves and someone to help you out when you get into the advanced levels.

How long are workouts and how often do we need them?

Next we need to consider how long our workouts will be and how often we need to have them. I recommend that beginners try to train three to five days a week for 20 to 45 minutes. As you go up through the belt levels your number of days and time per day will increase. When I started martial arts, I had two 1 hour classes a week on Tuesday and Thursday. I trained at home three days, Monday, Wednesday and Fridays.

The nice thing about home study is the flexibility in scheduling your training. We recommend that you have a day or two a week that you work with the DVD on your level and two or three days for additional training that integrates improving your other areas of interest. So here is an example of a weekly generalized workout schedule:

Monday – Warm Up and Stretching, Cardio and Strength, Punches and Blocks, Kicks

Tuesday –  Stretching, Practice with DVD

Wednesday –  Warm Up and Stretching, Cardio and Strength, One-Steps/Self Defense, Kata

Thursday – Stretching, Practice with DVD

Friday – Warm Up and Stretching, Cardio and Strength, Bag Work, Punches and Blocks, Kicks

Choose a Class Below and Start Training!

At the end of the article we have included three general examples of Home Training Classes. These classes are simple and straightforward. These examples can be taken and modified according to your needs. As you begin to train in consideration of areas that need attention your workout patterns will change and things will fall into place.

Shotokan Karate Home Training Class 1

Warm Up

1. Head Rolls (10 each direction )
2. Shoulder Roll (10 each direction)
3. Arm Circles ( Small to big circles then reverse directions)
4. Picking Fruit (10 each side)
5. Washing Machine (10)
6. Hip Body Roll (10 each direction)
7. Knee Circles (10 each direction)
8. Ankle Flex (20, double and single)

Cardio and Strength

1. Jumping Jacks (25)
2. Stride Punches (25)
3. Push Ups (10)
4. Crunches (25)
5. Front Knee Lift (10)
6. Rear Knee Lift (10)
7. Squats (10)

Simple Stretching

1. Feet together – stretch down, stretch to the right then to the left, stretch back.
2. Feet shoulder width – stretch down, stretch to the right then to the left, stretch back.
3. Feet past shoulder width – stretch down, stretch to the right then to the left, stretch back.

Techniques (Stances, Punching, Blocking, Kicking)

1. Jab (10 each side)
2. Reverse Punch (10 each side)
3. Jab+Reverse (10 each side)
4. Front Stance – (10 Stepping into the stance)
5. Fore Punch – (10 Stepping into the stance)
6. Reverse Punch – (10 Stepping into the stance)
7. Upper Block – (10 Stepping into the stance)
8. Down Block – (10 Stepping into the stance)
9. High middle and Low punch form horse stance (10)
10. Stretch Kicks – straight, inside-out, outside-in (10)
11. Front and Rear Snap Kicks (10)
12. Thrust Kick (10)

Shotokan Karate Home Training Class 2

Warm Up

1. Head ear to Shoulder (10)
2. Head chin to back (10)
3. Shoulder stretch left and right side
4. Stretch arm behind back right and left sides
5. Alternating toe touch
6. Knee pull both sides
7. Sitting angle rotation

Cardio and Strength

1. Jumping Jacks (25)
2. Stride Punch (25)
3. Push ups (10)
4. Crunches (25)
5. Mountain Climbers
6. Prone position Back Kick
7. Prone Position Side Kick
8. Prone Position Fire Hydrants

Simple Stretching

1. Feet together – stretch down, stretch to the right then to the left, stretch back.
2. Feet shoulder width – stretch down, stretch to the right then to the left, stretch back.
3. Feet past shoulder width – stretch down, stretch to the right then to the left, stretch back.

Techniques (Stances, Punching, Blocking, Kicking)

1. Heavy Bag – Jab, Reverse, Jab + Reverse
2. Heavy Bag – Jab + Reverse + Rear leg Snap Kick
3. Partner with small pads  – Jab + Reverse (with movement)
4. Partner with small Pads – Jab + Reverse + Snap Kick (with movement)
5. Partner with small Pads – Upper and Down Blocks with movement
6. Partner with pads works with you on different combinations of Jab, Reverse, Snap Kick, Upper and Down blocks
7. Heavy Bag – Working with maximum speed and power with any technique you want. 2 minutes.

Shotokan Karate Home Training Class 3

Stretching – There are many great routines you can find and create your favorite stretches to meet your body type needs.

Cardio and Strength

Walking or Running – I would suggest if you are not already a walker or runner that you find some reading material to help you get started. Starting out to quickly and doing to much running or walking when your body is not prepared has ruined many a budding fitness career. Done correctly you can dramatically improve your cardio health  and stamina.

Strength Training – Light weight routines are great.  I used light dumbbells for several years as a supplement to my training. After I achieved black belt I created an olympic gym at my home and did some really advanced weight training.

One-Steps and Self Defense  – work on your on-steps and self defense by yourself or preferably with a partner.

Kata Training – Very focused and intense Kata workout.

Weapons or Other – Learn a weapon like, Bo, Chucks, Sai, Kama, Etc… Or cross train in other martial disciplines.