Create a free karate training plan
Plan your supplementary Kyokushin training around karate, other sports, and rest days. Select your free days of the week and download the finished plan as a PDF — without an account or email address.
What is the Training planner?
With the Shinzen Dojo Berlin training planner, you can create an individual karate training plan for your supplementary training. The free online questionnaire connects your training level, your goals, available time, and equipment with an exercise library and the dojo's Kyu examination regulations. This results in a weekly plan with exercises, training phases, and guidance on nutrition.
13 systematic steps — from basic data to performance and nutrition
Phase-based weekly plan with Kihon, Ido Geiko, Kata, Kumite, conditioning, and strength
Exam focus is automatically integrated if you specify an exam goal
Free PDF download — without registration and without an email address
In 4 steps to Training Plan
Basic data & grading
Enter your training level, your grading, and the requested basic data.
Goals & Framework
Select goals and equipment. Enter the days of the week for karate, other sports, and rest; then determine additional training days.
Receive plan
Personalised weekly plan with training phases, exercises, exam focus, and sports nutrition.
Download PDF
Save the weekly plan with exercises, duration, and notes as a PDF. You do not need an account or email address to download.
Karate, other sports, and Rest days in the plan
First, you reserve your fixed appointments. Only then do you choose from the remaining days when you would like to train additionally. The planner places the supplementary units there. Karate appointments, other sports days, and selected rest days are kept free for this.
Example: a week with two karate appointments
You train karate on Mondays and Thursdays, another sport on Wednesdays, and want to rest on Sundays. For additional training, you choose Tuesday and Friday. Saturday remains free. This is an example of the schedule distribution, not a recommendation for your personal training volume.
- Monday
- Karate
- Tuesday
- Additional training
- Wednesday
- Other sport
- Thursday
- Karate
- Friday
- Additional training
- Saturday
- Free
- Sunday
- Rest day
What the plan provides for you
13-point questionnaire
Basic data, Kyokushin status, goals, performance, flexibility, recovery, and nutrition — recorded systematically.
Personalised weekly plan
Days with training exercises, duration, sets, breaks, and tips — structured into training phases over several weeks.
Exam preparation
If you specify an exam goal, the relevant Kata, Kihon, and Kumite requirements of your Kyu grade will be integrated into the plan.
Sports nutrition
Estimated energy and nutrient values as well as meal ideas for your goal. The values serve as a guide and do not replace individual nutritional advice.
Free PDF download
Your plan can be saved directly as a PDF: for training at home, on the go, or for discussion in the dojo.
Safety instructions
Your information regarding restrictions is taken into account during selection. The questionnaire is a self-assessment, not a medical examination.
Who is it for Training planner?
Beginner
Without prior knowledge: The plan takes your current level into account and offers structure for the first few weeks.
Advanced (Kyu)
Targeted exam preparation: Select your Kyu grade and the exam goal — the plan integrates the required techniques.
Dan holders
For higher grades, supplementary training can be structured. The plan does not replace individually tailored Dan exam preparation.
Exam preparation
Kata, Kihon, and Kumite focus areas based on the deposited Kyu examination regulations of the Shinzen Dojo Berlin.
A plan, not a replacement for Dojo
The training planner helps you structure your training outside of class times — for additional preparation, exam training, or conditioning. It does not replace guidance from Sensei and the community in the dojo. Regular training on-site remains the basis of your progress.
The offer comes from Shinzen Dojo Berlin with training in Schöneberg and Steglitz. Our dojo is led by Sensei Anh Son Le You can also use the online planner outside of Berlin and without a membership. If you are looking for a Berlin class schedule, you can find the fixed appointments under Class Times.
Good to know before starting
Is the karate training plan free?
Yes. You can create the plan for free and download it as a PDF. A membership, registration, or email address is not required for this.
Can I train at home with the plan?
Yes, the plan is intended for supplementary training. Specify your available equipment. Only practice techniques that you have mastered safely; partner exercises and Kumite require a suitable environment and instruction.
How does the planner account for other sports and rest days?
You enter the respective days of the week. Then you choose free days for additional training. The tool does not plan additional units on reserved karate, sports, and rest days.
Does the plan help with a Kyokushin belt exam?
For a suitable Kyu exam goal, the plan can take requirements from the deposited Shinzen Dojo Berlin examination regulations into account. You should clarify binding requirements and your exam readiness with your dojo. Examination regulations can differ depending on the organization.
How is the individual training plan created?
A rule-based generator selects exercises and training phases based on your answers. The result is a proposal based on your self-assessment; it is not personally checked by a trainer for every creation.
Who is the training planner suitable for?
For karate beginners and experienced practitioners who would like to structure additional units. The focus is on Kyokushin. For health questions or uncertainty about exercises, you need individual professional advice.
Ready for your next training?
In just a few minutes, you can create your personalised Kyokushin training plan — free of charge and without an account.
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