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My schedule is somewhat flaky right now, but I plan for, and manage to attend, at least two internal strength classes each month. I must be starting to learn a little bit because I'm getting sore after that training despite the fact that it's not particularly strenuous. Most of the soreness was in my legs, lower trapezius, and upper lats.
My particular challenge right now is to get much better at the taikyoku kuzushi body movements and learn how to incorporate the internal strength principles and movements I'm practicing into the taikyoku kuzushi -- and ultimately into my waza.