Metamora Martial Arts - Beginner Workout

This workout is for the beginner student just learning or for the advanced student who wants to reinforce the important basics.

Please post the results of your workout here!

Monday - Focus on blocks!

1) Warm up and stretch

2) Practice each block in your best horse stance (this gives you a leg workout as well). Do each block 50 times. First 10 reps in slow motion, next 10 for speed, next 10 for power, last 20 full power, full speed.

* Palm block (nagashi uke)
* Inside outside block
* Middle block (chudan uke)
* High block (jodan uke)
* Low block (gedan uke)
* Side arm block (haishu uke)

3) Now, run Tai Kyoku Kumi 8 times, focusing on blocks. Do the form in slow motion twice, checking your stances and form of the block. Next 2 times focus on power. Next 2 on speed. Last 2 a blend of form, power and speed.

4) Stretch and cool down

Tuesday - Focus on kicks!

1) Warm up and stretch

2) Do your kicks in a good front stance or horse stance. (Push yourself and do some in jungle stance.) Do each kick 50 times: 10 for slow motion, 10 for speed, 10 for power, and 10 full power, full speed.
* front kick (mae geri)
* side kick (yoko geri)
* round house (mawashi geri)
* back kick (ushiro geri)
* crescent kick
* reverse crescent kick
* axe kick
* hook heel kick

If you do each kick 50 times, you will have completed 400 kicks.

3) Stretch and cool down.

Wednesday - Focus on punches!

1) Warm up and stretch.

2) Do each punch 50 times in your best horse stance. 10 slow motion, 10 for power, 10 for speed, and 20 full power/full speed.

* uppercut (uraken tsuke)
* vertical punch (tate tsuke)
* corkscrew punch (siken tsuke)
* rising punch (age tsuke)
* backfist (riken tsuke)
* hook (mawashi tsuke)

3) Run Tai Kyoku Kumi in the same way you did on Monday, except this time focus on punches: targeting, technique and execution.

4) Cool down and stretch.

Thursday - Self-defense day: Get a partner!

1) Warm up and stretch

2) Practice all of your self-defenses: same-side wrist grab, opposite-side wrist grab, two arms on one, and double-arm grab. Work both arms and both types of defenses: joint locks and aggressive attacks.

3) Practice judo techniques: big outer sweep (osoto gari) and big hip throw (ogoshi).

4) Practice your combinations, especially ippon 1 and 2 and taezu 1. Work both sides. Do a minimum of 10 repetitions each side.

5) Spar or shadow box for at least 10 minutes.

6) Cool down and stretch.

Friday - Focus on stances and footwork!

1) Warm up and stretch.

2) Do all of your punches on both sides using hip thrust (Kiba dachi to zen kutsu dachi).

3) Do all of your blocks ten times each side in jungle stance (mitsurin dachi).

4) Practice your step-behind side kick and step-in-front roundhouse. Do each kick 20 times both legs.

5) Practice your front kick in back stance (kokutsu dachi) 20 times each leg.

6) Cool down and stretch.

Saturday - Rewind!