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Joseph O'Neill
Joseph O'Neill's picture
Home Training/Broccoli Method

Good evening all, 

I have been using similar training to this prior to the current situation, but it has come into it's own slightly now we're all forced to train at home. 

It's a method inspired by Jesse Enkamp's "Broccoli Method" article (https://www.karatebyjesse.com/how-to-make-boring-karate-fun/) which some people have found some utility in in the last couple of weeks as doing endless line work at home (I train at quite a 3K club) is so booooooring!

In essence, it uses basic individual techniques, some solo pad work (although this can be completed with a partner in an I-go-you-go fashion in class - the only reason for the solo drills in the videos is these were filmed specifically for our students in the last week or so) coupled with mechanically similar calisthenics in a circuit fashion to try and both develop technique and elevate the heart rate for an additional bit of CV training.

It can be used with very low reps (3-5 on the calisthenics, for example), as a decent warm up, or you can complete multiple rounds at higher reps for some more sport-specific strength endurance and CV endurance capacity building. 

This is the kicking circuit:


And this is for punching:


I also have a grappling/throwing one, but I've yet to upload it to the youtubes.

Hopefully there will be some utility in this for some, and I would welcome feedback.



Iain Abernethy
Iain Abernethy's picture

Thanks very much for filming and sharing these. All solo training ideas are sure to be valuable and gratefully revived by the community!

All the best,