One leg exercises

Migi nami gaeshi: Tekki-shodan kata.

 For anyone who has attended my karate trainings, over the last 15 years (classes, seminars or otherwise), you will know that I use a large amount of one leg exercises i.e. – one leg squats, thrust, jumps and the like. This article aims to briefly explain the underpinnings and issues around my use/advocating of these forms of calisthenics. Best regards from Kumamoto-ken, André Bertel.   

Many people question “…why do you strongly emphasise these leg exercises over their two leg equivalents?” Well, the reason is simple. Just ask yourself “how many human actions use both legs in unison?” In budo (martial arts), especially percussive focused systems, such as karate-do, there is always a driving leg. In actuality, the same goes for most sports. For example, running, shot put, etcetera. Think of your back leg in a gyaku-zuki or jun-zuki (oi-zuki). Keriwaza (kicking techniques) are even more obvious. On the whole, exercises that isolate each leg separately are “more specific `for training the driving leg” and, thus, are biomechanically superior. 

Hidari chudan uchi-uke (migi kokutsu-dachi): Heian godan kata.

But that’s not all…  One leg exercises have another massive benefit for karateka, and athletes in general… Balance… Clearly, by working each leg in isolation one ceach leg in isolation one cor budoka and an, and will, increase their balance/stability; furthermore, the majority of this improvement will be attained subconsciously, and via the involuntary muscles of the legs. If you don’t believe me stand still on one leg and look down at the ankle of your supporting leg… Even though you are standing dead still there is a carnival of involuntary muscles involuntarily twitching: to stabilise your position. Of course, this is a somewhat oversimplified explanation, but I think it is enough to get my point across. I am not even going to get into micro muscle development here…

So, “goodbye two leg squats—you are a waste of time”?” Certainly, that is not my point… Two leg squats still have their excellent benefits for more generic strength training, and as prerequisite ‘base conditioning’ fouisite 'se conidtion benefits for more generic strength trainnig witching to stabilise your deadstr their superior one leg counterparts. A perfect comparison here is between these exercises and push ups… No one starts with one arm push ups, nor do they drop `standard two-arm push ups’ out of their routine. Rather, they use both exercises discerningly. That being said, consistent with the aforementioned points: “just like one leg exercises, the single arm exercises (i.e. - one arm push ups, or cable extensions) are superior beasts”.

Movement 28 of Tekki-shodan kata.

The downside and some words of advice: Last, but not least, it is important for me to present the downside of one leg exercises: “…the need of sufficient base conditioning—and the absence of pre-existing leg injuries—to avoid damaging oneself”. Just like other high quality calisthenics, such as plyometrics, incorrect training—and insufficient foundational strength—can readily result in bodily harm. For some, these exercises should be avoided or used in moderation. As always, common-sense and `listening to the body’ is everyone’s best friend.  My point is, it is essential to look out for your joints, ligaments and tendons. This brings to mind a saying, which I have always stressed to my students (and seminar participants) over the years: “There is nothing more sad, and senseless, for a person to damage their body in the process of strengthening it.” This saying is one that I believe all karate-do instructors should use and, indeed, follow in their own training. In sum, “Karate-do is Lifetime Budo”; correspondingly, by nature, this means that karate-do training must result in increased wellbeing.

To briefly summarise this article: firstly, one leg exercises (isolation training) is superior for karateka and the majority of athletes; accordingly, this is because “they more specifically condition the muscles needed for explosive athletic actions”; secondly, one leg exercises more effectively develop balance than their two leg counterparts; thirdly, one leg exercises while superior, pose a greater risk for joint and soft tissue injuries; therefore, like other tissue injuries; thereitionalathletic actions; Secondly, they devlintense/high quality exercises, they require sufficient base conditioning and sensibility.

© André Bertel. Aso-shi, Kumamoto. Japan (2014).

Balancing hard and light training

Over the weekend I engaged in special training for the upcoming JKA (Japan Karate Association) Kumamoto Prefecture Championships. Unfort).rtel. Aso-shi, Kumamoto, continue.ould be easier quit karate-do. tes to overall developmentntunately, I couldn’t make the group practice in Kumamoto, as I was in Oita City, so I self-trained instead.

The first session was an intensive three hour dojo practice on Saturday, which really was hard-core. It was a case of “burning hot coals in the thighs”. The second practice, on Sunday, was intended to be ‘at the same intensity and duration’; however, my body couldn’t live up to that envisaged expectation… To be honest, I had `jelly legs’. So it became a light two hours of stretching, relaxed kumite techniques, and reviewing aspects of my kata.ng, kumite techniques and me intensity.e All in all, I have to say, that this ended up working out very well.

I guess, what I’m trying to say here, is that “…balance is a good thing”. We must train as hard as we can—according to our individual conditions, but we must also listen to our bodies. When we are burned out, and we can’t train so hard, we can always choose to train lightly. Moreover, sometimes these sessions—in between the necessity of hard practices—can be utterly f cessity  ta.  practices--can s--in  are like me, invaluable.

© André Bertel. Aso-shi, Kumamoto. Japan (2014).

Special Karate-Do training in Kumamoto-Shi

Nakamura Shihan stated that in my kumite I reflect the unpredictability Asai Sensei. Needless to say, I am so honored by this. 

Here are some stills from the special tournament training in Kumamoto Shi this weekend. The class, brilliantly led by Nakamura Akiyoshi Sensei, included the JKA kyu-shinsa kihon (brown and black belts did the 3rd Kyu syllabus); stationary practice of choku-zuki, gyaku-zuki and mae-geri; jiyu-ippon kumite; `round robin' jiyu-kumite; and kata (the shitei-gata and tokui-gata).

Overall, the class was an excellent session of "budo karate in the tournament context."

© André Bertel. Aso-shi, Kumamoto. Japan (2014)

Not trying is a serious failure to oneself

For a while now Nijushiho kata has been my main focus in my kata training, not my tokui-gata as such, but dreamed to be so: due to my history in karate-do. 

To be honest, this kata really intimidates me, as I find it so difficult to perform "effectively". The movements are easy, but VERY-VERY DIFFICULT... 

Many people do Nijushiho, but few can do it masterfully. In the past, as everyone knows, I always relied on Unsu and Gojushiho Dai as tokui-gata, however, for my JKA (Japan Karate Association) grading last year, I used Nijushiho for the first time. While I passed my grading, and initially learned Nijushiho "properly" in the early 1990s, I feel that my relationship with Nijushiho has only just begun. My point, yet again, is that karate-do is lifetime budo. In August I have trained for 33 years, and several of these have been intensive daily training here in Japan; nevertheless, I am still a total beginner. This mind-set I will always keep, and hope that, by chasing my target of Nijushiho, my aspirations will be achieved. Irrespective of that, like all things in life, not trying is a serious failure to oneself. Osu, André.

 © André Bertel. Aso-shi, Kumamoto. Japan (2014).

The micro adjustments of karate-do

Introduction: As you will know from your karate-do practice, there are very subtle adjustments one can make in technique, which ultimately make all difference. For the sake of this article I’ll refer to these hidden gems as `micro adjustments’. Accordingly, these micro-adjustments are—what are often referred to as—“the secrets of karate-do”. For many years I didn’t like the term “karate secrets”, however, we all know that they indeed exist.

These technical points are the subtleties that, generally speaking, are those things which are kept “in-house”; that is, they are taught "behind closed doors" so to speak. Whilst some deny the existence of secrets in karate-do, it is naïve and technically limiting to do so. They are a reality. With this in mind, before I go on, I’d like to emphasise that this dimension of karate (micro-adjustment) is utterly huge; that is, it is easily the largest technical field in karate-do. If you are interested in `upping your level’, this is the point that will be at the forefront of your physical training; put another way, they will be the skills/physical understanding that you will be constantly chasing.

Micro adjustments in karate-do: I’d quickly like to examine one micro adjustment as an example. This adjustment is “…just one of the pivotal points contributing to the tachikata (stances) of the top level Japanese karateka”; nevertheless, it makes a major contribution (in correspondence with other subtleties), which is overlooked by many karate practitioners: especially those outside of Japan. So here we go…

Brief example of a micro-adjustment (Ankle Flexion): `Ankle flexion’ is subtle skill of moderately pushing out/flexing the supporting ankle in your stances. To give a really simplistic example, consider the migi kokutsu-dachi (right back stance) in `movement one' of Heian Nidan, Heian Sandan, Heian Yondan and Heian Godan. In all of these movements (and especially Heian Nidan and Heian-Godan—where there are follow up hand attacks) the right ankle must be ‘flexed and set’ just as the knee is; thereby, keeping the right support leg in a plumb line under the hip. OK... "So what", you might be thinking…This is not such a difficult skill, nor, that much of a secret. Well, in reality very people do it; moreover, it needs to be second-nature (appropriately used or not used according to the movement/technique being executed). I’d like to add to this by saying “that this is far from easy, and is a major factor if one wishes to have rock solid traditional Japanese style stances”.

Micro-adjustments are links in chain—individually and collectively critical: Such micro-adjustments/skills are perhaps seemingly insignificant but, of course, they are critical for overall mastery. In actuality, it is no overstatement to say that “…they are largely what determine and `gate keep the technical divide’ between the top Japanese karateka and, most everyone else.

Large scale movements/positions: Contrastingly, the `large scale movements’ and positions are certainly no secret, they are visibly obvious (just as `surface level micro-adjustments' are, and those which have been `openly taught'). Namely, because of these points, these aspects of karate technique can be (and are) copied with relative ease.

Conclusion: In sum, “correct repetitive drilling of the micro adjustments”— the technical secrets of traditional karate-do—generically summarises the path to high level skill. Not only the appearance of one’s form but in effective application: via “the links in the chain all being strong and working harmoniously together”.

© André Bertel. Aso-shi, Kumamoto. Japan (2014).

 

JUNBI-UNDO / JUNBI-TAISO (PREPARATORY EXERCISES)

Today I am going to outline my personal junbi-undo/taiso (preparatory exercises/warm up). Whilst I have not specifically provided what I do (as I regularly change), I have given the complete formula which dictates the types of exercises I utilize, and some key pointers that I follow. In sum, I believe that the routine I have described here ensures that one is well prepared for any karate class, and, if followed, keeping the conclusive tips in mind, will ensure that karateka avoid acquiring stretching-based injuries. OK, so on to the outline...

(a)  Light aerobic exercises/loosening up: After completion of the opening formalities of the practice session the body is gently prepared for the movements of karate-do via light aerobic exercises and joint articulations. For example, small scale knee rotations, shoulder circles, jogging around the dojo etcetera. The point is to not get worn out but, rather, work up a light sweat and safely free up ones joints; subsequently, this must have the body well prepared for stretching.

 

(b)  Passive static stretches: Contrary to many nowadays, and without allowing the body to cool down, I find that the traditional use of several passive static stretches at this point is very effective; in particular, for the lower body (hip flexors, groin, hamstrings, gluts and quadriceps). For example, stance based stretches, and the classic floor stretches working towards the front, left and right box splits. After completing these stretches, you will probably need to loosen up again; thus, it is always good to utilize some joint rotations at this point.

(c)  Dynamic stretches: These stretches are essentially relaxed leg swings to the front, side, rear and both inside-outward, and outside-inward; furthermore, I practiced arm swings with progressively increasing speed: forward, rearward, and side to side rotating the torso. All of these exercises are not forced. Instead, the range of motion is safely increased according to ones daily condition. Forcing these stretches, besides being potentially hazardous for the body, causes the muscles to tense, which in turn results in the inability to authentically stretch the muscles.

* This concludes my preparatory exercises. Following this, one’s body and mind will be well prepared for karate-do training. I would just like to end with a couple of tips. Firstly, stretching should not be painful, it should be a stretch; therefore, take your time and listen to your body. Secondly, try to warm up in comfortable environment, ideally not freezing cold (but, if in cold environment, such as participating in kangeiko, increase the aerobic portion of your preparatory exercises). In my case, here in Aso-shi, unfortunately this is not an option; consequently, it is a case of simply soldiering on... Third and lastly, pertaining to point one, don't compete with others, nor yourself. Some days, perhaps you will be stiff and sore, others you may feel very loose. The preparatory exercises are just that, preparation for training, they are not a measure of your self-improvement or ability in relation to others in your dojo. Injuring yourself because of "overdoing it", during you preparatory exercises, is clearly not smart. Relax, breath, and work according to your daily condition.

Conclusion: I wish you the best of luck in your karate-do training; moreover, that you maintain a healthy body whilst practicing with vigor. On the whole, it is irrefutable that safe, and effective, junbi-undo/taiso is paramount in the on-going advancement of karate-do skills.

© André Bertel. Aso-shi, Kumamoto-ken. Japan (2014).

Core kihon: The heart of Karate-Do waza

I have discussed the importance of relentlessly practicing "the core kihon" many times in the past. This small pool of waza (techniques) is what can be found in the grading syllabus and generically establish “the foundation of all other karate motions…” and, indeed, applications.

Broadly speaking these techniques include jun-zuki (oi-zuki), gyaku-zuki, kizami-zuki, mae-te-zuki, yoko uraken-uchi, yoko empi-uchi, shihon nukite, mae-geri, yoko-keage, yoko-kekomi, mawashi-geri, ushiro-geri, all kizami-keriwaza (mae-ashi-geri), jodan age-uke, chudan uchi-uke, gedan-barai, chudan shuto-uke, From there we also have to consider the stances utilized; namely, zenkutsu-dachi, kokutsu-dachi, kiba-dachi and jiyu-dachi. Furthermore, the footwork used; primarily, aiyumibashi (fumidashi), kosa aiyumibashi, yori-ashi (yose-ashi) and tobi-konde.

Beyond these broad `labels' there are, as mentioned before, the basis for the other stances, techniques and movements/transitions. For example, inside of a stepping motion we can find neko-ashi dachi, sanchin-dachi and other stances. We must also consider goshin-jutsu (self-defense techniques/applications) and military CQC (close quarter battle) principles, all of which are within traditional Shotokan-ryu. It comes down to one fact, all one needs is Shotokan, "...if they train hard and simultaneously, they train smart".

My point, in this post, is to emphasize that karate-do knowledge is stratified. That is, there are many layers of physical understanding and application. Nevertheless, irrespective of how deep one decides to train, "...karate-do always comes back to the core kihon”. Osu, André.









© André Bertel, Aso-shi, Kumamoto. Japan (2014).



JKA GODAN DIPLOMA

The box the diploma came in.

Last night, after training, Nakamura Masamitsu Shihan formally presented me with my JKA (Japan Karate Association) Godan shojou. I have to say, it was a great honour for me to receive this qualification from Nakamura Shihan. Osu, André   
  

© André Bertel, Aso-shi, Kumamoto. Japan (2014).

My JKA Godan (5th Dan) Diploma.

Pedagogical differences: A brief case study of gyaku-zuki

The 'traditional' (foundational) gyaku-zuki.

  In jiyu kumite we “break the foundational rules” of kihon and kata by coming up on the toes (as opposed to keeping the feet flat). Just like a sprinter doesn’t run on their heels, being on one’s heels in a free-fighting match (or self-defence) is like turning oneself into a `sitting duck’: it is both defensively and offensively cumbersome. flat)e their body, but is eel from



So why do we train to keep the feet flat in kihon and kata? Let’s briefly look at the `traditional (foundational) gyaku-zuki’ and the `free-style version’ where the heel is raised. Please note the three photographs, the first being the `basic’/`traditional’ gyaku-zuki; the second being the freestyle gyaku-zuki—with a classical full hiki-te (pull back of the opposite hand); and the third, a simultaneous hidari gyaku-zuki with te-nagashi-uke (sweeping block)—commonly seen in jiyu-kumite matches.

The `freestyle' hidari gyaku-zuki (with nagashi-uke).

Criticism of the heel drive: Some Western karateka criticise the traditional Japanese idea of driving from the heel. And while their arguments are valid, they show a misunderstanding of the Japanese way: as they are steeped in `tunnel vision pragmatism’. I assure you that the Japanese are very aware that keeping the foot flat is not appropriate in the freestyle context. The fact of the matter is that the Japanese have shown time and time again that practicing “driving from the heel—in the foundational waza—results in better freestyle techniques”. Why? Firstly, because the foundational techniques and kata are highly restrictive; hence, when the restrictions are removed, one can move far bettere restrictive. hat the Japanesetion that they haven'  towards tr. Secondly, by keeping the heel down, one is more stable when hitting a target with full power (and the heel naturally raises without conscious effort). In this case, only practicing with the `heel raise' results in reduced balance/shock absorbance. 

Needless to say, one must not only practice the traditional/foundational versions of techniques, e.g. – the basic gyaku-zuki, but also the freestyle versions (jiyu kumite no kihon). What I am trying to say here is that "everything is about balance". Traditional and freestyle... Not one or the other...

The gapping pedagogical void: What I have consistently found, over the years of being here in Japan, is that there is often a huge void between the pedagogical approaches of Japanese and Western karateka/instructors. This is not good or bad, but I personally believe that having an open mind, and not jumping to uninformed conclusions, is the best way (especially when taking into account the language and cultural barriers, which sometimes result in technical misunderstandings). Taken as a whole, optimal development in Karate-Do will always be a balance of the foundational kihon, kata, and yakusoku kumite; and, of course, the `unrestricted' zone of jiyu-kumite training. All the very best from snowy Nippon, André.



The `freestyle' migi chudan gyaku-zuki (with hiki-te)

© André Bertel. Aso-shi, Kumamoto. Japan (2014).

The projection of energy: tachikata and unsoku

Sokumen jodan uchi-uke doji ni sokumen gedan-barai.

Something I rediscovered recently, but on a more in-depth level, was `directing power’ when moving in the various tachikata (stances); that is, how the weight is projected in techniques.

In particular, this relates to the width and length of stances in direct relation to techniques: for example, movements 38-41 of Jion. In all four of these movements if the zenkutsu-dachi (front stance) is even slightly too wide one’s energy will partially go to the side (as opposed to being fully projected forward). This is easier to feel, and correct, in the two jun-zuki but can subtly go under the radar, and is more challenging, when turning with the two uchi-uke. Quite simply, this is because the “sideward energy” applied in the uchi-uke (going from inside-outward); furthermore, the use of hanmi (the half-facing position) and zenmi/shomen (the front-on/squared position) respectively.

While all of this is plain, and very easy to understand in text, it requires diligent practice. Why? Because one must physically/subconsciously understand, and maximise, how their stances and movements optimise the various techniques of karate-do (especially in correlation with unsoku/leg movements). This starts from the straight line (choku-zuki, mae-geri etc) and runs a full course to the full-circle (kaiten-waza/ tenshin); subsequently, the added impetus/possibilities/combinations of raising and lowering the body are added to the equation.

Taken as a whole, as Nakayama Shuseki-Shihan stated, karate-do masters all of the possible bodily movements for potential offense and defence. Subsequently, effective application of technique can easily come from this baseline approach in training. Last but not least, knowing is not enough in Karate-Do. Only by having “…the ability to express knowledge within one’s physical technique” is knowledge useful for the karateka. Osu, André.

A snow covered view of Aso-San from my apartment. The volcanic steam, rising out of the crater, is hidden by clouds.

© André Bertel. Aso-shi, Kumamoto-ken, Japan (2014).