PRACTICING AT HOME WITH

COMPLETE SHOTOKAN KARATE

 August 13, 2014

 Posted by: Jon Hodge
  Category: Shotokan Karate
 18 Comments

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.
 How to Teach Yourself the Basics
of Karate
The philosophy behind karate is vast and complex. It stems from thousands of years of
armed and unarmed combat. Techniques that were perfected hundreds of years ago are still
being perfected over and over again by each new generation. Buddhism, Taoism, and the
code of Bushido have all played parts in the development of the martial arts philosophy.
Karate in its modern form was established around 400 years ago in Japan, with its roots
mainly derived from Chinese Kung Fu. See Step 1 below to start teaching yourself the
basics of this art form.

Part 1
Getting in the Zone
1.

1
Meditate. (5+ minutes) Clear your mind of all thoughts; concentrate on breathing in
through the nose, out through the mouth; steady deep breaths and a clear mind will
prepare you to learn Karate. There is no time limit, but meditating for at least 5
minutes should clear your thoughts enough to allow you to concentrate. And yes,
meditating can definitely enhance your fighting skills! [1]
o Forget school. Forget work. Forget family, problems, everything --
visualize them evaporating before your eyes. Once everything is gone, you should
see an empty room, and in the center of the empty room, a ball of flame begins
growing from the emptiness. This flame of firing strength and energy should
represent anything you hope to achieve by training yourself in Karate. By the time
you are done with your meditation, the room should be entirely engulfed by nothing
but the flame.


 2
Warm up. (10 minutes) Start off by running in place or around the block for about 5
minutes; plus about 5 minutes (or 20 reps each) of push-ups, sit-
ups (or crunches), leg lifts, and reverse push-ups.
o Warming up is vital to your muscles' ability to do work. If you don't get
them loose and ready before you start your training and stretching, then they will go
on strike against you and even basic moves will be tough to execute properly.

3
Stretch. (15 minutes) Stretching all major muscle groups first is essential for a loose
and limber body; get a book on stretching if you do not already know what stretching
exercises to do. In Karate, stretching the legs is crucial to keep yourself injury-free.
o Stretching comes after warming up. When your muscles have heated
up, that's when they'll be most receptive to stretching -- when stretching will be the
safest and most effective.

4
Understand the philosophy behind karate. To the untrained observer, karate may
look like its about showy displays of violence. In fact, it's the polar opposite. Karate is
 about peace and, what's more, peace of mind. In life conflict is unavoidable. When
this happens, it should be handled swiftly and with power. The result is a natural
confidence that has an air of humility.
o This is an art form that involves the mind and spirit as much as the
body. All three must develop simultaneously for the practitioner to truly master this
sport. While the body must remember how to move, the mind, in turn, must
remember how to be still.
o All of the martial arts begin and end with courtesy. There is very little
that is selfish about karate. It is believed that in your devotion there is reward.

Part 2
Mastering Stances, Balance, and Power
1.

1
Get the basic stances down. Yeah, yeah, yeah, you wanna get to the fun stuff.
Unfortunately, your kicks, strikes, and blocks will not be effective if you don't have
your stance right. You wouldn't expect to be a great baseball player if you held your
bat the wrong way, would you? Nope. The basics are what truly make a great
karateka (karate practitioner).
o There are different types of Karate. You'll find different stances are
traditional depending on which type you're practicing. Most types of karate have
some variation of the following three stances:[2]
 The natural, or walking stance (shizentai-dachi) is when your
front foot is pointing forward, back foot is out at a 45-degree angle pointing behind
you. Your feet are apart at a natural, or walking, width.
 The front stance (zenkutsu-dachi) is[2] like the natural stance, but
your feet are further apart and your weight is mostly on your front leg.
 Cat stance, or back stance (nekoashi-dachi). Your foot
positioning is like the walking stance, but your weight is mostly on your back leg.
Your front heel, if you so choose, may be raised.


2
Start with the ready stance. The stances above are fighting stances. However, at
the beginning of any spar, you'll need to begin with the ready stance. You have three
basic options:
 The ready stance in the Fukyugata series has the heels together
and toes pointing outward at a 60-degree angle.
 The ready stance in the Pinan series has the feet at shoulder
width, toes pointing outward at a 45-degree angle.
 The ready stance in the Naihanchi series has the feet directly
together and parallel.

3
Be aware of your balance. Karate isn't exactly something drunk people would be
good at, and for good reason -- it takes an immense ability to balance. That's part of
the reason the stances are so important! They center your body, allowing you to be
fluid while simultaneously strong. But that strength you feel in your stance can't
disappear when you start kicking!
 Always think about your center gravity. If you spread your feet,
you lower it, proving yourself stability and more bang for your attack. But if you lower
it too much, you lose mobility and speed. When it comes to balance, there is a happy
medium you need to find.
 While having balance is important, when you start having to
defend yourself, you'll need to be able to shift that balance quite quickly as well. If
 you're in one stance too long, your opponent can easily attack you! Because of this,
transitions between stances are important too.

4
Concentrate on your power and speed. There are plenty of people (read: gym
rats) who lift hundreds and hundreds of pounds but yet would not excel at karate. It
is not about muscle -- it's about power and speed.
 The two are highly connected. A longer route to your target will
help you develop more speed and thus power. If you use your entire body, you will
have more power behind your attack, and necessarily employ more speed. However,
think of karate not as being able to move a large object, but being able to move a
small object quickly and with detailed precision.

Part 3
Mastering the Moves
1.

1
Work on your punching and blocking. (15 minutes) There are a few essential
punches you will need to learn to attack effectively. The straight punch, upper-cut,
knife-hand, spear-hand, elbow strike, and backfist, namely. Practice them in order
and alternate hands.
o Blocking is just as important! Practice blocking as though these were
the punches you were being attacked with. Experiment with combinations and
counter attacks. Defend, attack, defend, attack...etc.
 o For the record, your first two knuckles are the strongest knuckles on
your hand. They can be lined up with your forearm bones (radius and ulna) to
increase strength. The most common mistakes are when people have a crooked fist,
punch too high or punch with their shoulder.

2
Practice kicking. (15 minutes) Ten repetitions of any kick will suffice in
strengthening your legs. Focus beyond the target for maximum power, but practice
the flow of motion to gain graceful fluidity in your movements; like a swan; power will
follow.
o There are five basic karate kicks:[3]
o The front snap kick. Basically, think of your foot swinging out in front of
you like you're snapping a towel. In natural stance, you draw up your back foot, bend
at the knee, and snap (hence the name) your leg out in front of you and draw it
immediately back to where it was.
o The side snap kick. The same as the front snap kick...only to the side.
o The side trust kick. Lift your kicking foot to your opposite knee, kick,
and roll your hip forward. In the snap kicks, your torso stays upright. In trust kicks,
your torso falls more in line with your kicking leg, coming down to power your kicking
leg upward.
 The guy in the gif above is doing a trust kick. See how his torso
comes down?
 The back trust kick. Like the side trust kick, but you're looking
behind you and kicking in the same direction as you're looking.
 The round kick. In cat stance, pull your kicking leg up toward the
same elbow. Swing your hips forward and pivot, creating the "round" in the round
kick. Then snap it back as quickly as possible.


 3
Start sparring. (15+ minutes) Find someone to practice with, and use all of your
techniques to fight them for 15 to 30 minutes. Sparring will help you increase your
stamina and ability to throw combinations and defend yourself against multiple
attacks or multiple attackers, once you've mastered certain blocking and attacking
techniques.

4
Practice all kata (literally, "practice form") over and over. Focus on one kata in
particular for that session. Once you have it, you can move on. It's important to focus
on lower level kata as well as higher level to refine and improve.
 Be sure to revisit it once you do have it! After you master
several, piece them together and work on increasingly difficult combinations as the
days progress.

Tips
 Never under-estimate, or over-estimate an opponent. The more you're sure
you can defeat/be defeated by them, the less/more likely that outcome will occur.

 When kicking: straight kicks may use the ball of the foot or the heel, keep your
toes back or they might be damaged; side kicks always use the blade of your foot or
the heel; ax kicks always strike with the heel (but this is an uncommon kick for most);
round-house kicks may strike with the shin, top or ball of the foot. Round kicks with
the shin may be particularly effective.

 You may want to try meditating at the beginning of the workout. This way your
mind will be clear and ready to workout without getting your body warmed up and
then have it cool down while you sit motionless meditating.

 Be sure to replace any of your worn or damaged martial arts sparring gear.
Your safety should come first in all of your karate studies.
 Make sure you have good and strong control over your lower body.

 Take pride in your appearance! Be sure to keep a fresh supply of karate

uniforms on hand.

 When punching, stay relaxed until just before you hit your target. Bruce Lee
says, "Relaxation is essential for faster and more powerful punching. Let your lead
punch shoot out loosely and easily; do not tighten up or clench your fist until the
moment of impact. All punches should end with a snap several inches behind the
target. Thus, you punch through the opponent instead of at him."

 When fighting/sparring, maintain eye contact with your opponent at all times.

 Be confident when sparring. During training with someone, focus on punching

and kicking.

 Always stay calm and peaceful in a fight, respect your opponent, and never
underestimate them, for they can defeat you much easier if you do so.
Show 9 more tips

Warnings
 Remember your sparring partner is real, not a punching bag. Safety gear is
advised and always be careful.

 Always stretch, and stretch everything. Pulling a muscle or snapping a tendon

is excruciatingly painful!
 When blocking a kick or punch from a sparring opponent, always remember to
block with the forearm.