Metamora Martial Arts - Intermediate Workout

This workout is intended for anybody yellow belt or above.

Please post the results of your workout here!

Monday - Focus on kata!

1) Run each kata you know starting with the lowest.

2) When you get to your highest kata, run it 16 times, 4 times, 4 directions, 4 different ways.

Focus on:

First 4: POWER

Second 4: SPEED

Third 4: FORM

Last 4: BLEND (all three together)

Tuesday - Focus on wazas and basic kicks!

1) Run all ippons 2 directions.

2) Run all tae tsues to 2 directions.

3) Run all ippons again -- this time 4 directions.

4) Run all tae tsues again -- this time 4 directions.

5) If you are really brave, repeat the wazas again -- this time 8 directions.

As you get more advanced, it's even more important to focus on the basics. To increase flexibility and improve form, practice your kicks in slow motion, 20 times each leg (every kick you know!). End with 30 full speed/full power. Stretch BEFORE and AFTER kicking (make sure you have a good warm up before beginning).

Wednesday - Focus on endurance sparring and control!

For this drill, you will need either a punching bag or you will need to tie or tape a long string to the ceiling.

You get to go crazy for 15 minutes (minimum!). Time yourself or have someone time you. Using the punching bag or string as a target, shadow spar for one minute rounds with 30 seconds of rest in between rounds for 15 rounds.
Move around! Kick and punch, use combinations, just like you were sparring!

After this drill you should be tired. This is the perfect time to work on your control. This drill actually works best with a string. The goal is to work on karate techniques, aiming for the string, NOT actually hitting it, but getting close enough to make it move.

Sample exercises with the string:

1) backfist (50 times)
2) side kick
3) round house
4) reverse punch
Any combo!

Thursday - Self-defense, judo, and sparring: Time to get a friend!

Get a partner. Work all of the self-defenses you know with a partner. Do the defense from four directions. In other words, you stay in the same place and practice the defense as you are attacked by your partner(s) from the side, front, side, and back.

Practice your judo techniques and spend 5 minutes grappling (1-2 minute rounds).

Gear up and spar for 10 minutes (2 minute rounds).

Friday - Get physical!

You will need some dumbbells for these drills.

Here is an order of physical drills for you to practice:

1) 15 pushups

2) 75 double corkscrew punches with dumbbells (10 pounds for girls, 15 for boys).

3) jump rope 200 times

4) speed punching 2 minutes

5) 7-7-7- pushups (7 wide, 7 narrow, 7 regular)

6) 500 front kicks

7) 75 military presses with dumbbells

8) ab workout (100 crunches, may alternate with bicycles, frog kicks, etc.)

9) 20 chair pushups (arms behind you on chair, lower yourself to the ground)

10) stretch very well!

Saturday - Advanced kicking and stretching!