Quick Workouts

**Gene Williams** · 04-30-2005, 09:07

Do any of you guys have a "quick workout" you do when time is short?
Usually, I won't even put on a gi if I can't train for at least an hour. But, sometimes I either don't have an hour or I'm going to do a combination workout like karate, jogging, biking and I don't want to wear myself out with karate first. These are outside the dojo workouts, so no bag and no maki. Here are a couple I do: I don't count the warmup as part of my time, which is usually 30 pushups, 50 situps, hamstring stretch, groin stretch, and arm rolls/stretch. Kata workout: Fukyugata Sho and Ni; 5 Pinan; Naihanchi Shodan, Bassai Dai, Rohai, Gojushiho, Seisan, Kururunfa, and Seipai. I never vary the kata up through Naihanchi, but sometimes I do Kosokun Dai, Chinto, Seiuchin, Sanchin, and Sochin instead. That takes about 30 minutes and is enough to make me feel like I have done something.
Non-kata workout: Same warmups. 50 gyakuzuki each side in shiko (45degrees) with hip snap; 50 oi zuki from hanmi each side; 25 gedan yoko geri ea side; 25 mae geri kekomi ea side. Kihon combinations (every ryu has its own) for about 15 minutes; Sanchin 3 repetitions. That one can get you buzzed.

**kodanjaclay** · 04-30-2005, 10:07

Gene,

For non-Japanese stylists you might want to translate. I realize this is in the Karate section but remember there is American style Karate and this topic is a useful one away from Karate but to MA generally.

Now... what is special about the Sanchin Kata? I have heard alot of people refer to it. From what I have seen it looks like a neigung (internal style) form. Is this true?

**Gene Williams** · 04-30-2005, 14:19

I suppose you could call Sanchin "internal," although I don't usually. Sanchin is what is often called a "breathing kata." It is on a very simple framework and stresses proper breathing, dynamic tension, a certain footwork, and a particular way of punching. Posture is primary in Sanchin. Beginners usually hate it; seniors consider it indispensable. Over years, it does develop a number of internal qualities. I usually leave talk of internal and external to the Chinese stylists and the aiki folks. The concepts are more integrated with what they do...I think they have been over used by karateka. I'll translate from now on...then the hard core traditionalists will tease me for not using proper terms

**jabonn** · 04-30-2005, 20:35

Gene when I was running late for classes, I run in the dojo and change in the back room and get on the floor. My sensei would say "stretch for a minute" and I would reply "I stretched in the car."

I might do a few kicks and some large range of motion movements and dig right in to the kata exercise. I would work hard for the remainder of the class and call it good.

For a short work out I do some kicks, punches and move right into Sanchin. I think complete the rest of kata - 3 times each and finish with a good Sanchin.

Frank, We don't focus on internal or external in Okinawan Karate. Like Gene stated, we leave it to the Chinese and other style that focus on chi/ki. Sachin for Uechi-ka is a hard style kata and the base for the system.

**kodanjaclay** · 04-30-2005, 20:42

Jabonn...

Thanks but I'm Frank :P

**jabonn** · 04-30-2005, 21:06

My bad, and I beat the clock.

**CEB** · 05-01-2005, 17:05

Rarely wear a uniform if I am just working out. I wouldn't wear one to teach in if it hadn't been for an old freind who told me once that he would have been disappointed if his teacher hadn't worn a karate suit. I usually wear just a pair of karate pants unless it is cold.

Workouts vary depending on my mood with a few exceptions.

Generally:
1) I always start with Sanchin.
2) I always end with Tensho.
3) I usually do at least one Bo kata.
4) I work Nigiri Game, Chi Ishi, roll the Tan up and down my arms,( I use a standard barbell set). and kick a doorway with my shins about 50 times each leg.
5) The rest depends on my what I think I should do at the time.

I think there is something important to be said about putting on the uniform though. It has something to do with mindset and mental focus. I take the boy with me to work out and I he would dress out and do his Shorin Ryu stuff. He decided one Saturday to just wear sweats. His work ethic went to hell that time. I make him dress out now.

Also per Gene's other thread once a week (Fridays) I practice what think of as a Goju long Form. Rei then yoi and start with Sanchin then end with Tensho and perform all the the other kata of the system in between in a set order, no stop as if it a single kata.

**Gene Williams** · 05-01-2005, 18:51

I always wear a gi, but I like to dress up.

I haven't done shin conditioning in a long time, but I still use the maki, do knuckle pushups, and kick the cement wall with the balls and sides of my feet. I also like to beat on trees.

**jakmak52** · 05-01-2005, 22:04

Originally Posted by Gene Williams

I always wear a gi, but I like to dress up.

I haven't done shin conditioning in a long time, but I still use the maki, do knuckle pushups, and kick the cement wall with the balls and sides of my feet. I also like to beat on trees.

What, no tuxedo