How to train on my own?

[Highler]

Sounds like a daft question i know, but after reading a post from Shorin Ryuu about the importance of practicing yourself i started wondering the best way.

I don't want to be superfit or have big bulging muscles so i'm not interested in doing weights, sit-ups, press-ups etc and want to focus on my karate techniques.

So, is it as simple as keep doing at home what i do at the dojo? Basic punches and kicks, combinations, kata etc? I don't have a punchbag so should i just kick and punch away in front of the mirror?

Any ideas appreciated

[Mu Ryuk]

In my opinion, you should do at home what you don't do or don't do often enough in the Dojo...if there's a particular drill that you did in class once and you felt you gained a lot from it, do it on your own. If there's something you've never done in class but you thought might be a good idea, try it on your own. And if there's some basic thing you work on ALL THE TIME in class, but you feel you can use that extra bit of work, try it on your own.

Above all, make sure you enjoy what you do, because a self-training program won't last long without that...it's a lot easier to work hard when there are other people helping to motivate you...Sensei, classmates, etc.

Good luck!

[Kenpo man]

First, you need to get one of them newer style floor bags ($200.00).

Then you can practice your kicks and punches with actual resistance to strengthen your wrists and such.

In my opinion, if you are not in shape, you can not be practicing in a way that will show any long term physical results, other than just knowing the techniques and or katas.

You can't possibly kick or punch for any length of time without it, in my opinion.

In my opinion, you should be doing some cardio workouts at least 3 times per week, preferably 5. This is numeral uno in order to maintain stamina and longevity while training and sparing.

Try doing what we do at my Dojo a few nights per week...

30 minute cardio workout:

3 minutes - jump rope

1 minute - crunches

3 minutes - bag work (Punching only)

1 minute - sitting with back arched slightly backwards & doing punches to left and right while turning your torso.

3 minutes - Jump rope

1 minute - Atomic sit up's

3 minutes - bag work (Kicking only)

1 minute - Crunches

3 minutes - jump rope

1 minute - sitting cross punches again

3 minutes - bag work (Punches and Kicks)

1 minute - atomic sit up's

3 minutes - jump rope

3 minutes - bag work (Jumping kicks and punches)

Then check your heart rate and make sure you are at around 35 - 40 beats per 30 secs (Depending on your age). If you are not getting your heart rate this high, you are not working hard enough!

You can also jog or just do one or more of these things for 30 minutes for a good cardio workout.

Then I would just practice all the stuff you are not good at yet, or the obscure stuff that you do not get to see much at the dogo.

I hope this helps you out.

[CQC]

In my opinion, if you are not in shape, you can not be practicing in a way that will show any long term physical results, other than just knowing the techniques and or katas.

I agree.

I'm not sure how intense your classes are, but I know mine require you to be at a certain fitness level, or else you will not do well. I'd first focus on conditioning, especially if you're starting, and moving on to various techniques and such afterwards. I know that I can workout much harder in and out of class if I'm extremely conditioned, in the end allowing me to learn and practice more material in a short amount of time.

As for technique, just start and master the basics or whatever it is you feel you need to work on, whatever that may be in your martial art. You'll find when you go back to class you may be a few steps ahead of other students at your level.

[Belasko]

Then check your heart rate and make sure you are at around 35 - 40 beats per 30 secs (Depending on your age). If you are not getting your heart rate this high, you are not working hard enough!

To disagree slightly, if your heart rate is only 35-40/30 sec (70-80/minute) you should seriously consider a career in athletics after that kind of a workout. At least if you did it without rests. 70-80 per minute is considered mid to upper normal rate for at rest. I would think around 90-110 would be more likely. But conditioning should be a major part of your training.

[Shorin Ryuu]

Just some food for thought. I see most of the people here focus upon what physical things to do when practicing at home. I think the mental component is also important. Study tapes of yourself or masters doing kata (and see the differences). Try and understand why you move the way you do, and why they move the way they do. Think up bunkai you can use in class or with other people.

Yes, one of the main points I hammered on was the accumulation of repetition so you don't have to waste time in class. However, just as important is a critical thinking approach to your martial arts. If you never try and think "why", your "how" will only improve slightly.

[AnonymousOne]

Having clearly defined goals and the reasons for self motivation for training understood is very important.

I cannot think of a finer way of setting up a self training programme than having a set schedule to work to.

For me personally I have used audio tape self instructions for over 20 years.

I simply record on tape exactly what I need to accomplish and follow it I would as if I were in my dojo under the sharp eyes of my demanding teacher.

As I develop and grow in various areas, I simply make the tape commands faster and longer.

Today I have a computer in my dojo and make mp3 files for the instructions. Doing it this way ensures I have an intense training programme and it gives me something that is very measurable.

I spend a lot of time planning and working on my schedules in a never ending desire to continually develop and stretch myself to greater heights. After having been doing this for over 20 years, dojo lessons become very easy simply because it was always my intention to do more work at a greater pace than what my school expects of the students.

If you are focused, commited and work hard you can reach outstanding results. It takes commitment and discipline to organise yourself and follow a demanding schedule but we are not mere men, we are Warriors!!

[Zanejin]

Well basically, to me at least, practice at home mostly consists of trying to improve your current skills that you learned in class. Practice at home is also to improve your endurance and basic physical form.

My training routine at home consists of stretches, jump-roping, pushups, sit-ups, squats, and kicks. I also try to memorize the moves that I did not perform so well in class, and practice them at home. It's always important to train until you are at the limit, and then try to do more, until you really feel like you can't withstand anymore. Then you'll make rapid improvement.

Of course, taking a break once in a while is natural.

And be sure to eat some bread and drink some milk after training to give your body some protein to use.

[Bleeding Lion]

im busy but i love to do some karate at home, so i just do all the kata i know, linked with some sort transition moves. i know around 7 katas (not including those with only minor differences), i do that routine 4-5 times, so it takes me about 20-30 min with some breaks.