November / December Training Routine

EVOLUTION 1

Zenkutzu-dachi / Gedan Barai

  1. Chudan Oi-tzuki
  2. Age-uke / Gyaku-tzuki
  3. Soto-uke / Gyaku-tzuki
  4. Jodan Mae-geri Kekomi

EVOLUTION 2

Zenkutzu-dachi / Gedan Barai

  1. Chudan Gyaku-tzuki
  2. Uchi-uke / Gyaku-tzuki
  3. Gedan-barai / Gyaku-tzuki
  4. Jodan Yoko-geri Kekomi

EVOLUTION 3

Zenkutzu-dachi / Gedan Barai

  1. Sanbon-tzuki : Jodan Kizami-tzuki / Chudan Gyaku-tzuki / Chudan Oi-tzuki
  2. Shuto-uke / Nukite
  3. Taisho-uke / Uraken
  4. Jodan Mawashi-geri Kekomi and land as if ready to do Ushiro-Geri

EVOLUTION 4

Zenkutzu-dachi / Gedan Barai

  1. (F) Kizami-tzuki / (B) Suri-ashi Gedan-barai / (F) Chudan Oi-tzuki
  2. (F) Kizami-tzuki / (B) Suri-ashi 45 degrees Gedan barai / (F) 45 degrees Mae-geri – Jodan Oi-tzuki.
  3. (F) Kizami-tzuki / (B) Suri-ashi Gedan-barai / (F) slide forward Kizami-tzuki – Gyaku-tzuki.
  4. (F) Kizami-tzuki / (B) Kokutsu-dachi – Shuto-uke / Step over (driving the heel) into Zenkutzu-dachi – Gyaku-tzuki / Shift into Fudo-dachi – Gedan-barai.

GUIDELINES

  • (F) Forward, (B) Backwards
  • 3 sets of 10 reps of each sequence / on each side
  • 1 minute rest between each sequence
  • 3 minutes rest between each evolution
  • Evolution 1 to 4 should take around 1 hour 45 minutes to complete
  • 9th Kyu to 7th Kyu only do first part of each sequence of Evolutions 1 to 2 only
  • 6th Kyu to 3rd Kyu do entire sequence of Evolutions 1 to 2 and sequence 1 and 2 of Evolution 3 only
  • 2nd Kyu above do entire roster of Evolutions 1 to 4 🙂
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s