Metamora Martial Arts - Advanced Workout

Recommended for students training for black belt as brown belts or higher!

Please post the results of your workout here!

Monday - Focus on kata!

1) Run each kata you know three times.

2) For the katas you are currently working on in Black Belt Club and for Black Belt promotion, run them 16 times, 4 times, 4 directions, 4 different ways. You are running three forms in this manner. You will develop terrific form by training in this way.

Remember — train like you are a black belt! At this level, you are getting so close!

First 4: POWER

Second 4: SPEED

Third 4: FORM

Last 4: BLEND (all three together)

Tuesday - Focus on endurance and wazas!

As weather permits or if you belong to a gym, begin today’s workout with a nice run. Your goal as a black belt is to run two miles without stopping. Your speed is not as important, but do time yourself. The goal should be to consistently improve your time each run.

Then...

First: Run all ippons 8 directions.

Second: Run all tae tsues to 8 directions.

Third: Run all kihons to 8 directions.

Note: If you have not practiced 8 directions in class, work the number of directions you have practiced (replacing 8 with 4 for example).

Physical black belt requirements: You certainly can’t start too soon, but the key is to remember to perform the physical workout on a consistent basis.

First: Jump rope 200 times.

Second: Kick 500 front kicks out of kiba dachi, alternating legs and always getting back into a good kiba. Each kick must be above the belt.

Stretch well and cool down.

Wednesday - Focus on physical conditioning!

Stretch well, both arms and legs. It’s time to get the body in the physical shape black belt requires.

1) 75 double corkscrew punches with 15-pound dumbbells for males or 10-pound dumbbells for females.

2) Strike heavy bag with punches and backfists for five minutes without stopping.

3) 75 military presses with 15-pound dumbbells for males or 10-pound dumbbells for females.

4) 200 ab crunch exercises (20 each): regular crunches, obliques (both sides), knees to elbows, toes-touches, bicycles, full body crunches, hip-rocker, body rock, fish flops.

5) 75 pushups - straight body, chin must touch floor.

6) Form sparring without stopping for 5 minutes.

7) Stance-focus sparring without stopping for 5 minutes.

Thursday - Kote Aite Conditioning: Controlling and Absorbing Pain

You will need a partner for these excerises. The excerises are developed to increase your tolerance of pain while strengthening the body.

For reference, student A is the attacker and D is the defender. Remember to alternate roles.

1) Students face each other. Student A executes right and left punch. Student D blocks left middle followed by right kake uke. Student D executes left then right strikes (age or ridge hand) to the upper and under parts of the student’s arms.

2) Students face each other. Student D gets in a good kiba dachi. Student A executes strikes to the neck, shoulders, pectoral muscles, and upper, lower, inner, and outer legs.

3) Students face each other. Students alternate low and middle blocks with each other.

4) One student is facing straight ahead with arm extended. The other student is facing straight ahead to the other student’s side of the extended arm. Student attacks arm with edge-of-hand strikes to the upper and instep kicks to the lower.

5) Students face the same direction, one behind the other. One student executes strikes to the neck, shoulders, back area, upper and lower inner and outer legs.

6) Students sit down, face each other with legs intertwined. Both students do sit-ups together.

7) Students face each other. Student A attacks corkscrew punch to the chest. Student D blocks with nagashi uke and executes strongest possible controlled punch to the student A’s midsection.

8) Each student runs Sanchin kata one at a time, while the other student constantly strikes the entire body for proper breathing and total body tension.

Friday - Get physical again!

1) Begin with your two mile run.

1) 75 double corkscrew punches with 15-pound dumbbells for males or 10-pound dumbbells for females.

2) 200 ab crunch exercises (20 each): regular crunches, obliques (both sides), knees to elbows, toes-touches, bicycles, full body crunches, hip-rocker, body rock, fish flops.

3) 75 military presses with 15-pound dumbbells for males or 10-pound dumbbells for females.

4) Jump rope 200 times.

5) 75 pushups — straight body, chin must touch floor.

6) Kick 500 front kicks out of kiba dachi, alternating legs and always getting back into a good kiba. Each kick must be above the belt.

Stretch well and cool down.

Saturday - Advanced kicking and stretching!

Do the following kicks 20 times slow (or as slow as possible to emphasize form), 30 times fast each leg, stretching very well before and after.

Do all of our stretches before kicking—including side splits and front splits. Just do all of the stretches you know. When you are finished stretching, jog or jump for 2 minutes to warm the legs back up.

1) Swing kicks

2) Spin hook-heel to roundhouse combo

3) Tornado kick to jump spin side kick combo

4) Jump spinning crescent to inside crescent combo

5) Low-high sidekick combo

6) Low-high roundhouse combo

7) Axe kick to jump spin front kick combo