‘Variable intensity’ karate trainings

Today, my self-training session comprised of the 平安型 (Heian Kata). From these kata I selected individual waza and renzokuwaza for my 基本 (Kihon) and 組手 (Kumite) practice.  

I then worked on classical kata 慈恩 (Jion), 燕飛 (Enpi) and 鉄騎二段 (Tekki Nidan).

Movement six in HEIAN YONDAN: Migi ashi dachi, Hidari uraken jodan yokomawashi-uchi doji ni hidari sokuto chudan yoko-geri keage.

Here in Japan, Jion is often described as kitsui (きつい) means tight, tough, hard, or intense. It is a versatile everyday adjective used to describe physical constraints, demanding tasks, or strong sensory levels. In the case of Jion, kitsui refers to the tightness of the actions in it; 関節の締め (kansetsu nō shime). Unlike the contemporary competition renditions of this kata, the traditional delivery is stronger and calmer. 

Whereas Enpi <Wanshu> emphasizes 方向転換 (hōkō tenkan / changes of direction), which is expressed by its fast, sharp turns and quick ‘centre-of-gravity shifts’ or ‘jushin ido’. Also important in Enpi is 身体の伸縮 (karada nō shinshuku) especially pertaining to the dramatic changes in height, which like the aforementioned directional changes, resembles the agile flight of a swallow.

Needless to say, the Tekki series addresses ‘in-fighting’. Today I focused on Tekki Nidan <Naifanchi Nidan> in isolation, which is the shortest of the three. With 24 movements it is same length as 十手 (Jitte) and 王冠 (Wankan). It has 応用 (ōyo / applications) that I used in my years of private security work.

To conclude: The session today was a relatively relaxed session, with intermittent bursts of intensity. Until I turned 30, every day I trained very-very hard. However, once I entered my 30s my daily karate practice became more balanced. This was not only to avoid injury and burn-out, but also to really improve in skill. Now in my fifties—which is still very young in budō terms—I continue mix days of hard, soft and ‘variable intensity’ sessions.

A major change for me, as a professional instructor, is that I now recommend this approach for younger practitioners, instructors, and elite competitors alike. Why? Because: (a) it achieves better technical results faster; (b) mitigates the risks of bad habits and injures; and (c) works in better with strength and conditioning routines.

Movement one of HEIAN NIDAN: Migi kokutsu-dachi, Hidari Sokumen jodan yoko-uke doji ni migi zenwan hitai mae yoko-gamae.

©️ André Bertel. Oita City, Japan (2026).