One of our fellow students, John, from Thursday class, was kind enough to get some space in a gym, on a sectioned off basketball court, so that we could train since we didn’t have class tonight.  There was 13 of us and it was a good workout for all of us.

We started out with some kihon.  We formed a large circle, one person would call out a movement or combination and we would do each movement five times both forward and backward.  After doing 130 moves, we were all breathing pretty hard and sweating.

Next we did something similar but instead of simple moves, we built movements on to each move.  The first person would call downward block, we would do that move front and back and then the next would add on a reverse punch, we would do that move then the next would add something else.  Some of the combinations were somewhat complex but we made it through them.

After that came kata.  We started with Heian Shodan and worked our way up to Jion.  No matter how hard I train, doing all those kata in a row without rest really tires me out.  My legs were aching.  We then split up into some groups and the 3rd kyus worked on Jion with John.

John then suggested that we pair up and make up our own kata and then do it in front of the rest of the group.  My wife, our friend Ken and I created a simple kata where we started with a downward block to the left, step forward front punch, turn the other way and outward block, step forward with front punch again, downward block right, step forward front snap kick, step again front snap kick, turn around with downward block, step forward front punch, step forward again with front punch and kiai.   The movements were in the shape of a plus sign.

After that most of the group played some basket ball but I ended up standing off to the side, since my legs were spent and worked on taking Ken through all of Jion.

It was a good time for all and I really appreciate that John did this for us.

I did the same workout but changed the order a little bit.  I moved the medicine ball squats to the end of the workout since my legs are better warmed up at that point.

Arm circles – 16 both forward and backward
Trunk twists – 16 each side
Weighted side bends – 20lbs x 16 each side
Glute ham raises – 16
Reverse crunches – 16
Crunches – 16
Pushups – 16
Plank – 30 seconds
Lying side leg raises – 16 each leg
Medicine ball squats – 4lbs x 16
Kata:

One each of Heian Sandan, Heian Yondan, Heian Godan, Tekki Shodan and Jion

Kihon:

Kicks to the Front, side and back – 8 each leg

Since we didn’t have class, I wanted to workout over the week break.  I have been trying to design a simple, more athletic workout that I can do at home to supplement my weight workouts at the gym.  I also needed something that works the whole body before doing my kata and kihon.

The idea is to start with circuits of 15 reps of each movement and go up one rep each workout until I have to break it into multiple circuits.  I am going to refine it as time goes on but tonight I did the following:

Arm circles – 15 both forward and backward
Trunk twists – 15 each side
Weighted side bends – 20lbs x 15 each side
Medicine ball squats – 4lbs x 15 ( I hold to ball at arms length in front of me an then squat down as far as I can go)
Glute ham raises – 15
Reverse crunches – 15
Crunches – 15
Pushups – 15
Plank – 20 seconds
Lying side leg raises – 15 each leg

Kata:

One each of Heian Shodan, Heian Nidan and Jion

Kihon:

Front Snap kicks – 15 each leg

I intend on adding more Kihon as I go along but I want to focus effort on one of two movements where I need the most work.