2. This is easy workout for men and women, white to green belts, get medical clearance first - At Home gym, club or dojo, Prayer in, warm up with mini trampoline for 10 minutes, , stretch out, , then ADD THESE 2 x - Squat - thrust with barbell, then situps with weights, crunches, then power chain that is, like power rope , but chain instead, slide weights along chain, grab an end, start shaking (5-10kg), then 50x to 100x sledge hammer hits on tyre. (5-10kg hammer) NOTE: the explosive power of the hammer hitting the tyre is what you try and emulate on the punchbag, sparring, etc. every punch/kick you visualize, simulate with that power.
a. Heavy bag, 16oz gloves, wetsuit, still with weights vest on, elastic band, pyramid training, 1 to 10- back down from 10 to 1, (or 10, 15, 20), with hands, then feet, then combinations, also visualize, simulate. ibuki breathing throughout. With partner - shinai defence/joining slow time. 30 mins to 1 hr.
b. Free bagwork, (wearing weights vest), OPEN YOUR MIND AND visualize, simulate joining, attacking, blocking, so on, slow time, real time, above real time. 30 mins to 1 hours, with partner have breaks for shinai attacks in slow time. Sometimes add sprint punching and kicking on heavy bag until fail, ibuki breathing, with partner add shinai in slow time.
c. (if with partner) practice partner training slow time first, blocks only, attacks only, joining only, then mix it all up, visualizing and simulating with it. Then add defence/joining against Shinai in slow time. 30 min - 1 hr.
d. Arm sleeves, then upright kneeups, then medicine roped ball twists, - Extra fitness stuff with resistance, weights, elastic band etc, Situps with 5kg weight until fail. With partner add Shinai defence/joining in slow time only. 30 - 1 hr. REMEMBER: You must develop a strong core - first up - thats why weights vest, resistance training is added early.
e. stretch, cool down, shadow spar joining techniques slow time only. Prayer OUT. LOVE WHAT YOU DO, DO WHAT YOU LOVE.
NOW ITS TIME: to use the Power chain, and swing roped medicine ball, kettlebells, make your core stronger than its ever been. Make sure arms and legs are coming at you at every opportunity Shinai - go back to basic's with heaps of shin block, and forearm blocking. Get reflexs switched on.
Note: IF running stairs, Ibuki breathing throughout, visualize & simulate techniques, - with partner add Shinai defence/joining.. IF YOU WANT TO PUT SIZE ON THEN DO WEIGHTS EACH DAY FIRST - A COUPLE HOUR BREAK -LOAD UP ON SUPPLEMENTS (Legal ones) THEN DO ABOVE WORKOUT - 5x DAYS A WEEK. ENJOY.