To-Te Ueshiro Karate Club Training Curriculum at Nyack Fitness
Beginners work at their own level. No competition, everyone works together.
Children, Adults & Family’s Welcome!

WORKING WITH PARTNER/STRETCHING/ROPE WORK (prior to class)
SHUGO!
(line up rank order/begin training)
SEIZA/Mushin
(sit seiza, clear mind for training ahead)
WARM UPS
(matsubayashi traditional warm up)
PUSH UPS
(knuckle, finger tip, palms, followed by various punches/zuki, Blocks/uke)
STANCES
WEIGHT DISTRIBUTION
shizentai dachi | jigotai | zenkutsu dachi | necko-ashi dachi | kosa-dachi
KIHON (basics)
Oyo-Tan-Ren (special kihon exercise)
KICKING TECHNIQUE(S) (Gerikata)
mae-geri (front snap, back kick) | mawashi-geri (roundhouse)  |
yoko-geri (side) | sokuto-geri (foot-edge) | nidan-geri (flying front kick)

AB WORK
(leg lifts, sit ups, crunches, core & hara tweaking, ground work)
KATA & BUNKAI
19 Ueshiro Shorin-Ryu Kata
(multiple stances, defensive and attacking applications)
ARM TRAINING
(w/ partner)
YAKUSOKU KUMITE & TWO MAN DRILLS (focused on defending and attacking simultaneously with both hands and feet).

HOJO UNDO
BODY CONDITIONING
makiwara training
stone work/tameshiwari
chisi/sashi
nigeri jars
kongoken
kettlebell

COOL DOWN
balance/focus
stretch
controlled breathing
SEIZA
(end class, as we began)
TOSHOKAI (discussion, club news)

For more info on this Karate Club.
Contact Powell Sensei 845 353 8505,
preston@to-te.org