This workout focuses on the footwork and transitions of the fourth Heian Kata, Heian Godan. The workout starts with a warm up, then moves on to the Kata, gradually building up speed. The Kihon focuses on repetitions of the key turns as well as the two main stances. Finally, we finish off with more reps of the Kata before the warm down.
The Heian Godan Workout
1. Warm up
Always warm up thoroughly before exercise
2. Kata
Heian Godan – 1 x slowly (no rest)
Focus on breathing
Heian Godan – 2 x medium speed (10 second rest between each)
Focus on technique and Embusen
Heian Godan – 3 x full speed (10 second rest between each)
Focus on crisp technique and power
Heian Godan – 1 x slow
Control your breathing
3. Kara-Zuki-Ni
2 reps of each of the following, starting off with medium speed for the first rep and full speed for the last.
Pay attention to your timing.
Alternate between the 1st and 2nd moves of the Kata (from Yoi)
Alternate between the final two moves from the Kata (starting from Yoi)
4. Kihon
10 reps of each of the following, starting off at medium speed then building to full speed.
Focus on crisp techniques and stability.
Perform the jump from the Kata (from left Kokutso-Dachi)
Perform the mirror of the above
Perform the jump from the Kata up to the Morote-Uke (from left Kokutso-Dachi)
Perform the mirror of the above
5th move from the Kata starting from the double block in Zenkutso-Dachi up to a right Oi-Zuki Zenkutso-Dachi
Perform the mirror of the above
5. Kata
Heian Godan – 1 x slow (no rest)
Focus on breathing
Heian Godan – 2 x medium (10 second rest between each)
Focus on technique and Embusen
Heian Godan – 3 x fast (10 second rest between each)
Focus on crisp technique and power
Heian Godan – 1 x slow
Control your breathing
6. Cool down
Always cool down and stretch thoroughly after exercise