Useful Info Page
Training Times
Blairgowrie Community Campus
Monday @ 7pm till 8pm
Coupar Angus Town Hall
Wednesday @ 6.30pm till 8pm (extra 30 mins free time ends 8.30pm)
Blairgowrie Community Campus
Friday @ 6pm till 7pm then 7pm till 8pm
TYING A KARATE BELT
1.Heian Shodan (Peaceful Mind)
2.Heian Nidan (Peaceful Mind)
3.Heian Sandan (Peaceful Mind)
4.Heian Yondan (Peaceful Mind)
5.Heian Godan (Peaceful Mind)
6.Tekki Shodan (Horse Riding or Iron horse)
7.Tekki Nidan (Horse Riding or Iron horse)
8.Tekki Sandan (Horse Riding or Iron horse)
9.Bassai Dai (Bassai – To penetrate a fortress. Dai – big/large)
10.Bassai Sho (Bassai – To penetrate a fortress. Sho – small)
11.Kanku Dai (Kanku – To look at the sky. Dai – big/large)
12.Kanku Sho (Kanku – To look at the sky. Sho – small)
13.Jion (Named for either the famous Buddhist temple Jion-ji or the Buddhist saint Jion)
14.Jitte (Jutte) (Ten hands)
15.Enpi (Flying swallow)
16.Gankaku (Crane on a rock)
17.Hangetsu (Half moon)
18.Sochin (Energetic calm)
19.Nijushiho (Twenty four steps)
20.Meikyo (Bright/Polished mirror or Mirror of the Soul)
21.Ji'in (Temple grounds)
22.Chinte (Incredible hands)
23.Unsu (Hand in the clouds)
24.Wankan (King’s crown)
25.Gojushiho Dai (Fifty four steps – big/large)
26.Gojushiho Sho (Fifty four steps - small)
Bag Pad Training From Ally
SECTION A 30 MINUTES
====================
The following is done using 3.1 KG weights on each leg.
1. Warm Up Punching Combination - Left Leg Lead
Left Upper Cut to Solar Plexus
Right Upper Cut to Solar Plexus
Left Upper Cut to Solar Plexus
Right Upper Cut to Solar Plexus
Left Hook to Head
Right Hook to Head
Left Hook to Head
Right Hook to Head
Time One Minute Continuous
2. Warm Up Punching Combination - Right Leg Lead
Right Upper Cut to Solar Plexus
Left Upper Cut to Solar Plexus
Right Upper Cut to Solar Plexus
Left Upper Cut to Solar Plexus
Right Hook to Head
Left Hook to Head
Right Hook to Head
Left Hook to Head
Time One Minute Continuous
3. Power Combination Punching - Left Leg Lead
Left Jab to Head
Right Upper Cut to Solar Plexus
Left Hook to Body (Liver)
Twenty Sets Continous
4. Power Combination Punching - Right Leg Lead
Right Jab to Head
Left Upper Cut to Solar Plexus
Right Hook to Body (Liver)
Twenty Sets Continous
5. Power Combination Punching - Left Leg Lead
Left Jab to Head
Right Upper Cut to Solar Plexus
Twenty Sets Continous
6. Power Combination Punching - Right Leg Lead
Right Jab to Head
Left Upper Cut to Solar Plexus
Twenty Sets Continous
7. Power Combination Punching - Left Leg Lead
Left Cross To Head
Twenty Sets Continous
8. Power Combination Punching - Right Leg Lead
Right Cross To Head
Twenty Sets Continous
9. Power Combination Hook Punching - Left Leg Lead
Left Hook Liver
Right Hook Liver
Left Hook Ribs
Right Hook Ribs
Left Hook Temple
Right Hook Temple
Twenty Sets Continous
10. Power Combination Hook Punching - Right Leg Lead
Right Hook Liver
Left Hook Liver
Right Hook Ribs
Left Hook Ribs
Right Hook Temple
Left Hook Temple
Twenty Sets Continous
11. Sanbon Tsuki - Left Leg Lead
Left/Right/Left
Twenty Sets Continous
12. Sanbon Tsuki - Right Leg Lead
Right/Left/Right
Twenty Sets Continous
13. Two Punch Combination - Left Leg Lead
Left Kizami Tsuki
Right Gyaku Tsuki
Twenty Sets Continous
14. Two Punch Combination - Right Leg Lead
Right Kizami Tsuki
Left Gyaku Tsuki
Twenty Sets Continous
15. One Punch - Left Leg Lead
Left Gyaku Tsuki
Twenty Sets Continous
16. One Punch - Right Leg Lead
Right Gyaku Tsuki
Twenty Sets Continous
17. Back Fist - Left Leg Lead
Left Uraken
Twenty Sets Continous
18. Back Fist - Right Leg Lead
Right Uraken
Twenty Sets Continous
19. Shoto - Left Leg Lead
Left Shoto
Twenty Sets Continous
20. Shoto - Right Leg Lead
Right Shoto
Twenty Sets Continous
21. Tetsui Tsuki - Left Leg Lead
Left Tetsui Tsuki
Twenty Sets Continous
22. Tetsui Tsuki - Right Leg Lead
Right Tetsui Tsuki
Twenty Sets Continous
23. Haito - Left Leg Lead
Left Haito
Twenty Sets Continous
24. Haito - Right Leg Lead
Right Haito
Twenty Sets Continous
25. Empi Combination - Left Leg Lead
Left Mawashi Empi
Right Mawashi Empi
Twenty Sets Continous
26. Empi Combination - Right Leg Lead
Right Mawashi Empi
Left Mawashi Empi
Twenty Sets Continous
27. Mawashi Empi - Left Leg Lead
Right Mawashi Empi
Twenty Sets Continous
28. Mawashi Empi - Right Leg Lead
Left Mawashi Empi
Twenty Sets Continous
29. Empi Gyaku Tsuki Combination - Left Leg Lead
Left Empi (Kiba Dachi)
Right Gyaku Tsuki (Zenkutsu Dachi)
Twenty Sets Continous
30. Empi Gyaku Tsuki Combination - Right Leg Lead
Right Empi (Kiba Dachi)
Left Gyaku Tsuki (Zenkutsu Dachi)
Twenty Sets Continous
31. Kizami Mawashi Geri (Jodan) - Left Leg Lead Quarter Speed
Left Leg Kizami Mawashi Geri (Keep knee up & kicking foot off the ground)
Twenty Sets Continuous
32. Kizami Mawashi Geri (Jodan) - Right Leg Lead Quarter Speed
Right Leg Kizami Mawashi Geri (Keep knee up & kicking foot off the ground)
Twenty Sets Continuous
33. Kizami Mawashi Geri & Ushiro Kizami Mawashi Geri (Jodan) - Left Leg Lead Quarter Speed
Left Leg Kizami Mawashi Geri (Keep knee up & kicking foot off the ground)
Left Leg Ushiro Kizami Mawashi Geri (Keep knee up & kicking foot off the ground)
Twenty Sets Continuous
34. Kizami Mawashi Geri & Ushiro Kizami Mawashi Geri (Jodan) - Right Leg Lead Quarter Speed
Right Leg Kizami Mawashi Geri (Keep knee up & kicking foot off the ground)
Right Leg Ushiro Kizami Mawashi Geri (Keep knee up & kicking foot off the ground)
Twenty Sets Continuous
35. Uko Geri Keage - Left Leg Lead Quarter Speed
Left Leg Uko Geri Keage ((Keep knee up & kicking foot off the ground)
Twenty Sets Continuous
36. Uko Geri Keage - Right Leg Lead Quarter Speed
Right Leg Uko Geri Keage ((Keep knee up & kicking foot off the ground)
Twenty Sets Continuous
37. Hiza Geri - Left Knee
Twenty Sets
38. Hiza Geri - Right Knee
Twenty Sets
39. Warm Down Punching Combination - Left Leg Lead
Left Upper Cut to Solar Plexus
Right Upper Cut to Solar Plexus
Left Upper Cut to Solar Plexus
Right Upper Cut to Solar Plexus
Left Hook to Head
Right Hook to Head
Left Hook to Head
Right Hook to Head
Time One Minute Continuous
40. Warm Down Punching Combination - Right Leg Lead
Right Upper Cut to Solar Plexus
Left Upper Cut to Solar Plexus
Right Upper Cut to Solar Plexus
Left Upper Cut to Solar Plexus
Right Hook to Head
Left Hook to Head
Right Hook to Head
Left Hook to Head
Time One Minute Continuous
41. Bouncing
Kokutsu Dachi Left Leg Lead - Time 30 Seconds
Kokutsu Dachi Right Leg Lead - Time 30 Seconds
Kokutsu Dachi Left Leg Lead - Time 30 Seconds
Kokutsu Dachi Right Leg Lead - Time 30 Seconds
Left to Right To Left Changeover With Intermediate Bounce - Time One Minute
Left to Right To Left Changeover Continous - Time 15 Seconds
Take off the leg weights.
42. Leg Stretch
Right Leg Mae Geri Jodan
Right Leg Uko Geri Jodan
Left Leg Mae Geri Jodan
Left Leg Uko Geri Jodan
Five Sets
SECTION B 15 MINUTES
=====================
43. Pad Work - Kizami Mawashi Geri - Left Leg Lead
Left Kizami Mawashi Geri
Twenty Sets
44. Pad Work - Kizami Mawashi Geri - Right Leg Lead
Right Kizami Mawashi Geri
Twenty Sets
45. Pad Work - Kizami Ushiro Mawashi Geri - Left Leg Lead
Left Kizami Ushiro Mawashi Geri
Twenty Sets
46. Pad Work - Kizami Ushiro Mawashi Geri - Right Leg Lead
Right Kizami Ushiro Mawashi Geri
Twenty Sets
46. Pad Work - Mawashi Geri - Right Leg Lead
Left Mawashi Geri
Twenty Sets
48. Pad Work - Mawashi Geri - Left Leg Lead
Right Mawashi Geri
Twenty Sets
49. Pad Work - Ushiro Mawashi Geri - Left Leg Lead
Right Ushiro Mawashi Geri
Twenty Sets
50. Pad Work - Ushiro Mawashi Geri - Right Leg Lead
Left Ushiro Mawashi Geri
Twenty Sets
Warm Down by Walking Briskly for 5 Minutes
Typical Training Session from Ally
Four Cycles of the following set. Each cycle ~ 30 minutes giving 2 hours total.
=======================================
Shoulder, Back, Trapezium, Triceps & Biceps Weight Training
10 Repetitions using 7 Kg dumb bells - (adjust Kg for your own strength)
1) Shoulder
a) Hammer Curl to Shoulder Press
b) Lateral Raise
2) Biceps
a) Biceps Curl
b) Hammer Curl
3) Triceps
a) Overhead Triceps Extension
b) Triceps Kickbacks
4) Trapezium
a) Upright Row
5) Back
a) Bent Over Row
6) 20 push ups (adjust for you own strength)
Bag Training
20 Repetitions (Left & Right) - (adjust repetitions and fequency for your own need). Hit the bag as hard as you can whilst maintaining technique.
1) Gyaku-Zuki
2) Shoto
3) Uraken
4) Haito
5) Tettsui
6) Mae-geri
7) Mawashi-Geri
8) Uko-Geri
Kata Training
5 Kata - (remember technique, kime, breathing, power and speed).
Kihon Training
From your grading syllabus 4 sets of combinations (forward & backward)
e.g. (remember technique, kime, breathing, power and speed).
Sanbon Zuki 5x forwards and 5x back
Gedan Barai, Gyaku-Zuki, Gedan Barai 5x forwards and 5x back
Kizami-Geri, Mae-Geri, Oi-Zuki 5x forwards and 5x back
Soto-Uke, Empi, Ura-Ken, Yoko-Geri, Gyaku-Zuki 5x forwards and 5x back
=======================================
And repeat for another 3 cycles :-)
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HOW CAN I IMPROVE MY GRADING MARKS?
Everyone's grading consists often sections including, basic blocks, strikes and kicks,
combinations, kata, self-defence, kumite and spirit. This builds very much like a poem (bear with me),
the basics part of your grading is very much like words, each basic consisting of letters combined in the
right order to form these words, e.g. Soto-uke (outside block) must be performed to body height, not head height. It must come sufficiently far enough across the body to the opposite shoulder, thereby covering the whole upper body. It is vital that the Hikiti (retracting) hand is used correctly. It should be performed in a GOOD front stance and the hips are used to deliver the power to the technique, not the shoulders.
All of these elements are like individual letters combined correctly to form a word. Performed incorrectly,
e.g. a poor stance, blocking too high, poor hikiti hand, etc... The word is spelt incorrectly. In lower grades
the students are marked on their ability to perform all basic techniques and combinations with good
stances and coordination. At each successive grade, new basic techniques are introduced, and the
combinations become more complex, not only testing coordination, but also timing, directional change
and subtle defences before counter attacks. We soon add empi (elbow strike) onto the Soto-uke (outside
block), which involves a change from a circular block into a linear counter strike with the empi. It also
requires changing from a front stance into a horse stance; this now forms two words, which must be
separated and not combined into one movement At green belt level we add gyaku-zuki (reverse punch),
which adds a further element to this combination, but very importantly also changes the stance back to a
front stance. Any weak stances will be greatly highlighted in this combination, as will improper use of
the hikiti hand. At purple belt we introduce a yoko-geri (side kick) into this combination, in between the
horse stance empi (elbow strike), and the gyaku-zuki (reverse punch) in zenkutsu-dachi (front stance).
This must be performed without sliding the rear foot forward as you make the side kick, this clearly
shows up weakness of stance in particular, and leg strength in general. Further techniques including, back fist, round kicks and hook kicks are added at higher grades, but each technique must be performed
correctly like the spelling of a word, and these techniques must be separated like words in a sentence, yet they must still flow with correct timing and distance, like punctuation; as I said before "Just like poetry".
Karate Kata's hold the secrets and applications of these basic techniques and combinations, but
much more than this, they are the soul of karate. Many students go through their gradings with the most
basic knowledge of how to perform their Kata. But you should strive to go beyond this. If you truly
understand your Kata and perform it well. It is like walking in the footsteps of the past Master who
designed the Kata. If you get really good, you may be able to feel what the Master was thinking when he
designed the Kata, this is sometimes described as "Moving Zen'.
All partner work whether one step. Three step or five step. or indeed self-defence must be
performed very strongly, yet with total control and consideration for your partner's safety. Throughout
the entire grading, regardless of level, a strong karate spirit must always be shown. When I assess
students for grades, one of my bench marks is, that all basic blocks must be capable of stopping a
determined attack by a person of similar age and build, likewise all counter attacks must be capable of
stopping a similar determined attacker from continuing their attack. Many students regard the Black Belt
as their ultimate goal and the end of their training. I regard the end of their kyu grades like the end of
primary school. The really hard work starts in training towards their 2nd and 3rd Dan Black Belts. At 3rd
Dan you have reached the end of secondary school and are now hopefully working your way through
university, this is for life, you never stop learning.
A large percentage of students only train for the very minimum of lessons required between
grades. Yet we consistently notice that those students who train the most seem to grade the best. Is this a coincidence? I really don't think so, it just happens far too often. I hope this long winded explanation
