This is my training plan based on Sensei Nishiyama's book and also on Sensei Nakayama's. Maybe it would be useful for somebody else. First 16 weeks are just basics (without kumite, cause it's an individual plan but you can add kihon ippon here and 30 minutes more). I added here my katas but you can of course modify it. So here goes the beginners and intermediate block for 6 days a week for 1.5 hour (or 2 hours with kihon ippon kumite). It's rather for 8 kyu and more but lower grades can also modify it for themselves. 1st week BASICS 1. zuki -> in shizen-tai, in kiba-dachi; focus on lower part of the body, don't hit from your shoulders

To read the rest of this article, sign up for FREE membership now!CLICK HERE TO SIGN UP NOW!FREE members have instant access to hundreds of exclusive shotokan articles and videos.