Lacking a weekly training routine?
Published: Tue, 02/20/24
But, what I've found as I've had conversations with students and potential students over my own teaching career is that most don't know what to focus on; what should you do first, next, and next after that.
So, to help to provide a bit of structure for those looking to develop a daily habit (I hope that includes you, as well), I've come up with three (3) daily routines that you can do any way you choose.
You can:
- alternate workouts every day
- focus on one each week (if you're aiming for proficiency), or...
- mix them up based on where you are in your training, what you feel you should be focusing on on any given day, or even the space you have to work with where you live.
Again, I came up with these using ONLY Ninpo-Taijutsu training skill sets as a way to keep you focused on this side of things. So, here you go:
Ninpo-Taijutsu Daily Workout #1:
SANSHIN NO KATA
Do each model 5 times on the right side; and then again on the left side.
THEN... do 6 times left and right alternating. (For those of you in Module 2 / Realm of the Strategic Warrior Program, this will be found in your Week 13 Skill tab area)
Chi no Kata
Sui no Kata
Ka no Kata
Fu no Kata
Ku no Kata
Optional: Add stretching of the "5 Gates," "9 body areas," (or whichever set of stretching exercise you prefer - focusing on the legs, hip/lower back, and spine primarily)
Ninpo-Taijutsu Daily Workout #2:
KIHON HAPPO (Yes, without a training partner)
Do each model 3 times on left side; then 3 times each on the right side.
Ichimonji no Kata
Jumonji no Kata
Hicho no Kata
Omote Gyaku
Ura Gyaku
Ganseki Nage
Oni-Kudaki
Musha Dori
Optional: Add 4 Directional Rolling - Min 3 rolls in each direction.
Ninpo-Taijutsu Daily Workout #3:
Strike Resistance Training (You'll need a striking target attached to a solid support (post, wall, etc.) with little to no give (except for the surface padding).
Do 5 strikes with each fist / kick, on each side, at 1/2 to 3/4 power with drive thru (check at slower speed/intensity first to insure "fist confidence" - that means things won't fold on you because of improper alignment!)
Fudo Ken (Straight punch)
Kongo Ken (Hammer Fist)
Shako Ken (Palm-heel)
Shikan Ken (Chisel / Extended knuckles)
Kiten Ken /Shuto (Knifehand)
- Omote (Palm up) x 5
- Ura (Palm down) x 5
Shuki Ken (Forearm / Elbow)
- Lateral forearms (Near elbow) x5
- Lifting elbow tip (Stabbing) x5
- Dropping elbows x5
Age Sokki-Ken Lifting Knees / Shins
- Lifting knees x5
- Lifting shins x5
Sokuyagu Ken (Stomping Heel Kick) x5
Optional: Kamae Evasion (Moving to each kamae 3 times on each side, and pulling yourself back to Shizen starting point with the leading knee - staying as low as possible)
Ichimonji no Kamae
Jumonji no Kamae
Hicho no Kamae (holding the single-leg position for 5 - 10 seconds each time)
As I said, for many students the lack of structure, or knowing what to work on and when, is a huge set-back; even more so than not having a training partner. If that's true for you, you might be interested in this student training workbook, or this resource to help you with guidance and the development of a solid training habit.
That's it. Hope this helps.
Until next time...
In Mastery!
Dai-Shihan Miller
Bujinkan Mori no Tora Dojo