I have been training in the Shotokan system of Karate since March 30, 1967. My instructor is Sensei Shojiro Sugiyama, Chief Instructor of Japan Karate Association, Chicago and American Amateur Karate Federation, Great Lakes Region. Because of my age and family and professional responsibilities I no longer train on a regular basis as a participant in a structured class. I live in Greensboro, NC, and attend seminars conducted in Chicago by Sensei Sugiyama to get instruction from Sensei and seniors and to be critiqued by them to make any corrections to my technique they may find to be necessary. In recent years I have encountered many other karateka over 40 who have put a lot of time into training but because of various reasons are no longer able to attend regular classes and have ceased training and therefore their skills have deteriorated. I created this site to provide information to experienced karateka 40 years of age and older who have received training and promotion to 3rd Kyu or higher and because of various responsibilities, etc., are no longer able to participate in regular training classes with a qualified instructor. The training regimen that I am recommending was developed for my personal use to keep my skills at as high a level as I could since not being able to attend regular dojo training classes. THIS REGIMEN HAS NOT BEEN SANCTIONED BY ANY OFFICIAL KARATE SANCTIONING BODY... and is intended solely as an alternative to discontinuing training completely. Note: This is his daughter, I am informing that this site will not be updated often since he passed away on Dec. 4, 1999. I recommend that you be affiliated with a recognized organization and continue to participate in periodic gradings if you wish to maintain the highest grade level that you can. It is important that you discuss with your instructor the fact that you have time or distance or responsibility or other constraints that prevent your participation in classes on a regular basis but you will be training on your own and would like to participate in a structured class on a monthly, bi-monthly or other basis and participate in periodic gradings. Make it clear that you understand that your progress will not be as rapid as the students who are regular class participants. If your instructor will not agree to this plan you can decide if you wish to find a quality, recognized school that will allow this plan for your participation. It is very important to keep in mind the value of loyalty to your instructor and your system. Once you have reached the grade of 3rd Kyu, you should have developed your basic techniques to a reasonable level and should have sufficient knowledge and understanding of karate to allow you to work on your own. It is important that you develop a daily training regimen that you can adhere to over a extended period of time. I do not recommend an exhaustive 'killer' program that you will skip on those days that you are 'just too tired'. The key to independent training is consistency. You should develop your training regimen with the idea in mind that it will continue throughout your lifetime. As the years pass, you will make some adjustments to the number of repetitions and the level of physical power you use in your training but it should be structured so that you will always be training with the same basic techniques. I also need to stress that the program that I am outlining is intended for Senior age karateka who are interested in developing excellent basic technique and continuing practice throughout their lifetime. My recommendations for the number of repetitions for your training are for the Senior years. You may choose to increase the number of repetitions to suit your current age and physical condition and reduce them as you age. In a traditional karate system, the foundation for the total system is Kihon, the Basic Techniques. Everything in the system is different combinations and applications of the basic techniques. That is the key to your training. When you are training with a class in a dojo under an instructor you will learn more different combinations and applications of techniques but the techniques are the same and as you advance in experience you can quickly learn new combinations and applications by attending periodic classes and seminars. Another important part of your individual training is a good kata book and kata videos for your system. You will find suggestions elsewhere at this site for the Shotokan system. The first personal attribute that you must develop to it's fullest is Patience. You should determine from the outset that you are embarking on a lifetime journey. Understand and accept the fact that you are not going to advance in rank as quickly as when you attend regular classes. Your focus and constant goal should be to improve your execution of the basics to the ultimate degree to which you are physically and mentally capable. Next you must determine to be consistent in your training, therefore, you do not want to develop a strenuous program. You should work on strength and stamina using weight training and aerobic training separate from your karate training and you can adjust the level of those workouts as you age without it affecting your karate training. There are two reasons for avoiding strenuous daily karate drills. One is that when you are tired or not feeling well, you will eventually begin to skip training. The next is that tired muscles do not function well and you will not perform your techniques well and accurately when you are exhausted. In training, repetition causes your 'muscle memory' to become accustomed to doing a certain thing in a certain way and when you execute a technique and are not specifically focusing on that technique, 'muscle memory' will execute the technique the way you have been practicing it. If you are practicing a technique incorrectly, 'muscle memory' is going to retain it that way the same as it will retain the correct execution if you practice it correctly. When you are in a dojo, training under and instructor, the instructor will watch your execution and make the necessary corrections so that you execute properly under all circumstances while training. When you are working independently you must always be aware of the execution of each technique, therefore, it is not wise to train to a state of physical exhaustion. Your training should include the elements I will outline. Different combinations and applications will be taught when you attend dojo classes. Your instructor will be aware of your training regimen and should augment it during your dojo training with other elements he knows will be helpful. The techniques that I recommend are the most commonly used ones. Naturally, it is at your discretion to use other techniques that are in your system. 
Basic Punches Basic Blocks Basic Kicks Basic Stances Stepping and Punching Stepping and Blocking Focus for Punches Focus for Blocks Timing of power/focus In setting up your daily training regimen it is important to focus on two or three techniques each day for a specific number of repetitions. I do not recommend a high number of repetions per technique. Probably no more than 30, keeping in mind that this is a life long program and that the key is consistency and over the years you will be executing the same technique the same way thousands of times. If your regimen requires somewhere in the neighborhood of 15 - 30 minutes per session and is not strenuous, you are more likely to be consistent. If you wish a more strenuous workout and your current health and physical condition permit, do one session earlier in the day and later repeat the same regimen for a second session. Depending upon your lifestyle and available time, you should practice at least 6 days per week. My personal regimen consists of: MONDAY - punching and stepping. TUESDAY - blocking and upper body strengthening using dynamic tension rather than weights. WEDNESDAY - kicking. THURSDAY - punching and closing the distance between my opponent and myself. FRIDAY - blocking and stances. SATURDAY - viewing kata film and kata practice and Tai Sabaki (evading attack by body shifting at different angles). I view the kata film so that I will eventually know all of the 25 Shotokan kata and over the years I will continue to practice to become proficient in all of them
TRAINING METHODS: For each technique, I recommend reducing the speed of execution for the technique except for some repetitions at the end to practice executing properly with normal speed and power. PUNCHES: (Jodan/Chudan), execute the punch using only the punching hand, very slowly, being careful to follow the correct path of travel for the punch from beginning to the point of contact and focus. Note and remember all the muscles involved in the punch and where in the process each muscle comes 'into play'. Use speed at the point of focus because you want application of power for the focus to become a 'natural' action. At the end of the planned number of repetitions, do several repetitions of the standard punching drill using both hands, at normal power but not enough repetitions to produce excess fatigue. BLOCKS: Use the same methodology for blocks as you did for punches for Rising Block, Inward Middle Block, Outward Middle Block, Downward Block and Hand Edge Block. KICKS: It may be necessary to use some speed with kicks to maintain balance, however, it is still important to be aware of the correct path of travel of the leg and aware of the muscles involved and when and how they are involved. Do repetitions for Front Snap, Front Thrust, Side Snap, Side Thrust, Round Kick and Reverse (Back) Kick. STEPPING: For stepping, try to work in a space where you can make at least four complete steps in one direction. With your hands on your hips, step slowly and be aware of the shift of the hips and buttocks and of all the muscles involved and the path of travel of the stepping leg and keeping your head at the same level. By stepping slowly, you not only can be sure of correctness of execution but you also will strengthen the leg muscles. Do repetitions forward and back. COMBINATIONS: For combined stepping/blocking, stepping/punching, stepping/kicking, first execute the planned number of repetitions as slowly as possible to assure execution with proper balance and coordination of the techniques involved, especially kime (focus), keeping your head at the same level. At the end of these repetitions, do some repetitions with normal speed and power but not enough to produce excess fatigue. KATA: For kata training, you should be sure to practice to be proficient to the required degree for all kata up to and including your grade level. The major focus of your kata training should be on the kata for the next grade level. On a Saturday, at least bi-monthly, perform at least 2 repetitions of all the kata up to your grade level in order to maintain familiarity. For kata training for the next level, I recommend at least 4 repetitions of the kata, slowly and without power, concentrating on the pattern and the smoothness of your execution. Afterward you should do at least 2 repetitions with normal speed and power. STANCES: For basic stances, place your hands on your hips and assume the stance and hold for a count of 50, higher if you wish. Change the positions of the feet (leading/trailing) and repeat. Next practice stepping in the stance, first slowly, paying attention to the path of the stepping leg and the muscles involved and your balance. Do this for Front Stance, Back Stance, Sochin, Sanchin and Kiba Dachi. At the end of this practice, execute stepping in the stance with your hands on your hips with normal speed and power. If other stances are commonly used in your system, practice them also, otherwise, practice all the other stances when you do kata practice on Saturdays. I use Saturdays for kata and other selected techniques because it does not interrupt my consistency with key basics if I fail to practice on a given Saturday. 
RECOMMENDED SUPPLEMENTAL TRAINING MATERIALS: 25 Shotokan Kata - Shojiro Sugiyama Kitoh Karate - Shojiro Sugiyama Aura, Ki and Healing - Shojiro Sugiyama Basic Principles of Karate - Shojiro Sugiyama Karate, Synchronization of Body and Mind - Shojiro Sugiyama Books available from Toguri Mercantile, Chicago, IL - 773-929-3500 Dynamic Karate - Masatoshi Nakayama Karate, The Art of Empty Hand Fighting - Hidetaka Nishiyama Books Available from Dragon Associates - Westlake Village, CA 805-371-6222 Official JKA Kata Video Series - Masatoshi Nakayama Available from Dragon Associates - Westlake Village, CA 805-371-6222 LINK TO KI AND OTHER TOPICS 
MY KARATE GENEALOGY: Master Gichin Funakoshi | Master Hidetaka Nishiyama | Master Shojiro Sugiyama | Student Bill Goodall I welcome all sincere comments, recommendations and suggestions, especially from other Senior aged karateka.
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