A well organized training period is about 1 hour 15 minutes.

The training will usually follow this general outline:

• Slowly and gently raise your heart rate.
• Limber your body with stretching.
• Raise your heart rate aerobically with basic techniques (punching, kicking, blocking) for at least 20 minutes.
• Condition your response ability by way of anaerobic controlled pre-arranged attack and defend scenarios.
• Improve your general karate form with the study of kata (formal exercise routines). If your skill level permits, free sparring.
• Strengthen and tone your muscle structure with calisthenics.
• Cool you down with gentle stretching.

Sometime during the session, there is an instructional period that will lecture and demonstrate a principle or technique to focus on.