30 Minute Training

By Tony Bujas

I would like to share an e-mail Question and Answer that I hope you may find helpful. Thanks to "Greg" for the inquiry! - This has been edited somewhat to better fit the newsletter.

Q. "Recently I have found it hard to practice consistently because I feel have so much to work on and too many outside activities. Sometimes I get so busy I can only squeeze a half hour to practice. What kind of daily half hour workout would you recommend? Should I practice just forms one session, work on kicks on another, punches, etc. or add a little of all of it in each half hour? I would appreciate the help because until my schedule clears up, I'm going to be swamped with work but don't want to have my skills deplete."

A. Ah Yes! Time...and how to train in limited amounts of it. Good Question! Many possible answers...

  • You can train like you say - something different to focus on in each training session.
  • You can train like you feel (except lazy of course) - instinctive training, this usually develops best after some years of training experience have been accumulated.
  • You can focus on your current class needs and train accordingly.
  • You can focus on your weak points and strengthen them.
  • etc.

Consider putting together a little "Circuit Training" routine for yourself.


20 minutes of your 30 is devoted to a non-stop circuit of stations.
10 minutes of your 30 is devoted to aquick Warm-Up, Cool-Down, and Special Needs.

For the 20 minutes, this sample circuit is for 2 minutes each station:
(You can also do 20 one-minutestations, or vary according to "YOUR" needs).

  • Push Ups
  • Squats
  • Punching
  • Kicking
  • Horse Stance
  • Jumps
  • Heavy Staff Turning with footwork
  • Shadow Boxing
  • Sprinting on the spot knees high as you can as fast as you can
  • Splits

Followed by Special Needs:
Special Needs can be anything from a form, a weapon, skills, punching,kicking - you name it - for improving on your current (class) requirements.

I'm sure you get the idea. Use your knowledge to Tailor Fit the workout for YOU!

Enjoy! Have Fun! Happy Training!