This is my 8 step kata workout which I do every Saturday morning.
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Okay, first step you get one of these: http://www.storz-bickel.com/vaporizer/vaporizer.html
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Fill up a bag. It should be nice and cloudy for maximum awesomeness in your kata. Put it aside, displayed up on a pedestal preferably to keep you motivated during katas. When going down the middle, remember, kime focused right on the bag o’ thc vapors.
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Don’t touch that bag, you are unpure and unworthy…until you’ve done a full heian shodan with all the breathing done correctly. Now do it a second time because you probably haven’t done kata in so long you needed a warmup run-through just to get your footwork smoothed out so you don’t have to think about it and can focus on the breathing.
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Congratulations, you’ve earned it, take a sip from the bag. Hold in the vapors, using your stomach breaths, flex your hara to absorb that thc directly into your chi stream.
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Now, breath out, exhale clouds of vapors, turn to the side, yoi, lookout: it’s tekki shodan time.
This is a short one, so you’ve got to do this one twice to earn another sip from the bag. I find that while high, bunkai makes a lot more sense. I like to do the kata at least once to smooth out some of the wrinkles, and then again to explore the movements themselves. The movements really do make a lot of sense stoned at 9 am on a Saturday morning.
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Assuming you did a good job and didn’t half-ass it take another reward sip from the bag o’ vapors and move on to Bassai dai. Maybe it’s your kime, maybe it’s the weed, but now you can almost see the outlines of generic bad guy attackers for you to groin rip, block in multiple directions at once, drag around via fingers up their nostrils, etc. etc. Yame, take 2 sips, you’ve earned it. Breath the vapors out of your nostrils like dragon, who is the master?
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Hangetsu. We don’t get Sanchin like the goju people, so I just do this one and flex my anus as hard as they do, like I’m trying to prevent forced butt-sex in prison, and pretend I’m a gnarled old Japanese guy while my wife smacks the shit out of me with a yardstick. By this point, if you can still remember the moves to the kata without at least one moment of losing your bearings, despite the weed and getting smacked, consider the possibility that you practice kata entirely too much.
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Drink a huge glass of water. Down a handful of fish oil geltabs for all the joints you’ve destroyed from doing kata over the years in stances that were too low.
Mind you I’m coming at this from a Japanified karate’s pov. You can pretty much do this with any form of karate, using your own katas, but if you’re CMA you should use opium instead to be traditional.