Karate Training for 2nd Dan

At the moment I am training for my second dan karate grading. I passed what we call a 'pre-dan' in March - this is actually the same test (at a lower intensity) but designed to offer guidance on areas to practice and focus the mind for the main test in the future. I passed this in March 2017 and have been working towards the main grading since.

For the grading I look at three main areas to work on - firstly technique. As a student of two very different styles of karate I need to really hook physically and mentally into my main style (Shukokai) and think about stance, kicks, technique names, many of which are different between the two styles. I practice my three combinations (groups of techniques combined together each to work a key area e.g. stance, stamina or kicking ability) which are at the start of the grading and designed deliberately to tire, sapping arms and legs right from the off. My aim however is not to use them as a fitness aid but rather to focus on them as techniques to ensure they are there in the 'databank' and my muscle memory.

I also blast through all 13 kata I am required to know for this level each day. In the build up I tend to do six or seven per day but in the fortnight before I cover them all every day. As I'm a 'rusher' (i.e. I go too fast in gradings) I practice at around 50% speed to get the feel for going slower but work at full strength, almost in dynamic tension style. I go through the kata's from first to last but never go on to the next until the previous one is correct. Can sometimes take four or five false starts especially on the later more complex forms.

Fitness - this is a gruelling two hour thirty minute plus muscle blast culminating in (for black belts at least) free form sparring with all other people grading (sometimes eight or ten bouts in total). I therefore focus most on fitness for this kind of grading. I'm currently running most days (which is the most time efficient way I find of really banking some stamina) and of course am pushing up the intensity of dojo sessions for myself as well. I am in the fortunate position of having built up quite effectively for the March pre-dan so since then I've been in maintenance mode rather than killing myself to build overall fitness - eight mile runs are no issue at the moment and hopefully I've done enough.

As I'm now 46 and 26 years into karate training I'm finding that recovery after training and more specifically keeping focus during an intense session can be an issue. Over the years I've tried a number of strategies and for this kind of grading event I go for a carry meal around three hours pre-grading. Lots of hydration (just water) during and possibly a chocolate bar to keep going around 2/3 of the way through.

Obviously whilst this is going on I am also teaching four karate classes a week and holding down a full time job running my own business - next 3rd Dan in 12 months !!!