TRAIN HARD AND TRAIN SMART

A few days back I turned 44. I am not into birthdays, but I am happy to enter a summer break from today. My only job was to visit the dojo and self train. Then spend time swimming with my wife and daughter. A wonderful summers day!!!

I was overwhelmed by birthday wishes this year, so I decided not to reply but, rather, make this post. 

Thank you all so very much. I will leave you with a few photos from today. TRAIN HARD AND TRAIN SMART!

OSU, André 

 © André Bertel. Oita City, Japan (2020).

Movement one of Heian Shodan: SHIN GI TAI

Today I will use the first movement of Heian Shodan, in isolation, as a means to broadly look at karate technique: body. mind and heart/spirit. Hopefully, some food for thought and, better still, motivation. Osu, André. 

Movement one of Heian Shodan

1A. The first movement is initiated by a simultaneous left ward hip turn into shomen; wind up of hidari gedan barai (leftward extension of the right ‘guide hand’ and left fist to right shoulder); head turn for correct chakugan; dropping the weight; and leftward inversion of the right leg/foot—turning on the right heel/kakato chushin.

There is also a natural inhalation through the nostrils, a focus of the eyes and a decisively cleared/relaxed mind. The intent is both calmness/mental control and receptiveness to the environment. To achieve this, the power is concentrated in the tanden/hara, which has a feeling of sinking into the lower abdomen and, interestingly, relaxing the eyes. That is, have a poker face, no expression. This reflects the name 平安 (Heian) which translates as ‘peaceful’.

1B. Movement one is completed by simultaneously executing a quick hidari gedan barai; driving the left leg 90 degrees forward from the right heel; twisting the waist/hips rightward into hanmi; and tightly pulling the right fist to the right—uken migi koshi (hikite); and a inaudible exhalation from the mouth.

Upon completion of movement one, consciously relax all the muscles with the exception of joint shime (namely maintenance of a perfectly erect posture—pelvis, back and neck; correctly formed fists/seiken, hikite) and knee/foot positions.

In sum, again reflecting the name of the kata, one must go from complete inaction, to explosive action, then return to complete inaction in an instant.

While this is only the first movement in Heian Shodan it encompasses all aspects of SHIN GI TAI in Karate-DO and, indeed, Karate-JUTSU. To further elucidate, this description could obviously be written in even greater detail. That being said, I think the point of this article has been sufficiently made. 

Conclusion

To conclude, I will quote one of my past articles, which I think fits the bill well here: 

“It is not a jumping kick or any other novelty that verifies one’s 

            karate ability. That is because any athletic individual—even without 

        any karate experience— can do such actions with a little practice. 

    Rather, it is the simplest of Kihon, which takes many years to 

    execute at a high level. Yes, it is these ‘grounded fundamentals’ 

         which ultimately define one’s true technical level in budo karate”. 

Needless to say, this point (naturally) applies to kata and kumite/self-defense also. I will wrap up on that note. Osu and greetings from sunny Oita.

                   © André Bertel. Oita City, Japan (2020).

The Kinetic Chain

The kinematic chain, more often referred to as the ‘kinetic chain’ is a  biomechanical term for describing human movements; in particular, pertaining to using the muscles and joints in the correct order ‘like a chain’. 

The idea behind this is that “…rigid overlapping segments are connected by joints” and this creates a system thereby which movement at one joint produces and/or affects movement of another joint in the kinetic link.

Interestingly, this concept was first introduced by Frank Reuleaux—who was a mechanical engineer—in 1875. Over a century later, in 1995, Dr. Arthur Steindler adapted the theory for human movement: especially sports movements and exercise. He described the kinetic chain as “…combination of several successively arranged joints constituting a complex motor unit”.  This series or chain can be either open or closed. Closed, in the basic sense, is SHIME in Shotokan-Ryu.

 

The key point of understanding, for the karateka, is to use the joints and muscles in the correct order. This requires relaxation, correct technical form and full understanding of each stage of every movement. In the case of Asai Sensei, he refined this in his karate. In fact, he did so more than any other contemporary master of the art. Nevertheless—and while his karate certainly was revolutionary—he claimed that this was the “…natural ‘way of technique’ before the rise (and domination) of sports karate”.

That is “…when developing maximum impact power was the objective of all the percussive blows of karate—tsukiwaza, keriwaza and uchiwaza”—as opposed to merely ‘looking strong’ or ‘getting a point’.

Using the kinetic chain correctly will result in maximum impact, maximum pressure in locks and chokes, maximum power in throws, and so on. The correct order of bodily actions is, indeed, not the only part of the equation. Fighting is not like that. Opponent(s), environment, one’s own condition at the time and other factors all come into play. Nevertheless, being able to use your kinetic chain optimally—that is, subconsciously etched into all of your kihonwaza—is at the heart of one’s karate. Yes, it is what separates the average karateka from the good one, the good from the great, and great from the world’s most elite practitioners.

Many of my students have benefitted from this knowledge and ALL have have greatly improved their karate via it. While this is just one aspect, it is undeniably a highly important KIHON.

Asai Sensei summed up 'the kinetic chain' in 'layman's terms' when he provided his example of the Chinese ‘Seven Jointed Whip’ and, also his favorite weapon: the kusarigama, which is a sickle on the end of a chain.

This, in part, is the essence of whip action, wave motion and what Asai Sensei referred to as 'chameleon'; that is, a mix of different elements,  techniques and/or weapons of the body: within one action. This topic is EXTREMLY ADVANCED.

To conclude, by seeking to use each chain link in the correct order, precise form, and use of power/energy. This can be done by oneself through thorough practice and/or by accessing high level mentorship. In any case, merely learning such movement has no real meaning unless it is applicable in a freestyle context.

 © André Bertel. Oita City, Japan (2020).

能ある鷹は爪を隠す

Today I trained really hard. This is something that I do not do all the time, but of course, is sometimes necessary.

The practice was fully devoted to kata training, starting with Heian Shodan over and over again. Really tough but wonderful practice!!! Following this I worked on Sochin and Nijushiho. At present Sochin is high on my agenda as it coincides with my training objectives for advancement. Also, based on personal advice from Osaka Yoshiharu Sensei, who I thank very much for his input into my development.

To conclude, I went through the Joko Kata... Which IKS is the only karate organization in the world with the original versions of these formal exercises (developed by Asai Tetsuhiko Sensei).

The versions I learned were actually, outside of the group trainings, very different; moreover, make them relevant to overall training and, particularly outstanding. I have yet to teach these versions to anyone. So this is yet another job I must do to avoid them being lost.

Looking at Joko kata (taught and practiced in the mainstream), they are merely just big blocks of kihon; hence, their unpopularity. When people learn the real versions, I believe that they will be inspired! Also, as a side package, they will learn the origin of Yahara Mikio Sensei's karate.

 © André Bertel. Oita City, Japan (2020).

THE BEGINNING: 5 POINTS OF MASTERY FOR THE BASE

At the dojo today. July 1st. Part Two of 2020 begins...

The karate that I practice and teach is primarily based on being relaxed. There are, of course, other aspects; however, this aspect underpins everything else. Accordingly, this is where I will start today: the very beginning of 'Asai Tetsuhiko Sensei's Way'. From these five base points starting with relaxation, one can begin to learn the more advanced aspects and applications of his bujutsu focused karate. So, far, I have not shared all of these points with any of my students; however, in the next few years I hope to complete this process, then move on to teaching them the more advanced/sophisticated aspects of Asai Sensei's karate. I believe this must be handed down for the future, Osu, André

(1) Relaxation: Relaxing is indeed not only physical, it is mental. To have a soft body one must relax their mind. You must ‘go back to zero’ in order to reach one hundred percent of your capacity. A great physical start point—and reference as one progresses—is to focus on using the joints as opposed to unnecessarily using the muscles; that is, let the muscles do their job without conscious tension. MAXIMIZE SPEED/VELOCITY…

Support leg drive in Ushiro-geri,

A key point is that relaxation is not necessarily visible. The standard Shotokan-Ryu form is still normal when it comes to the classical techniques and kata. What matters is the internal movement and the impact/effects of movements, not what is seen externally.

(2) Newton’s Second Law of Motion: The powerful force that launches an effective attack is the use of Newton’s second law of motion. Acceleration (Quality = Force). The body’s center of gravity must move from zero to 100% to utilize this law. FULLY USE YOUR WEIGHT/MASS…

Besides these first two points there are other physical mechanics such as (3) The natural use of circular ‘wave’ action; (4) The principle of parabola; (5) The use of leverage; (5) Force mechanics, and so forth… Nevertheless, everything really begins and ends with the first point: RELAXATION.

Movement 18 of Unsu Kata: Moving the center in harmony with technique and the transition into kiba-dachi.

In addition to relaxation, these other four points, form the base of Asai-ha Shotokan-ryu. Mastery of these base aspects means that the next door can be opened. I hope to train someone, hopefully several karateka, to this level within the next five years. Today is July 1st, so the second half of the year begins... I hope this brief article and, photos attached (from my training today here at the dojo), encourage you in your training; moreover, for those who are serious, provides some motivation and perhaps a clearer target!!!

To conclude,,, Asai Sensei always said: “Karate is easy”. He did not mean karate is easy to do, but one must be relaxed. Also to maximize 'natural energy'. This is the karate I was taught, which I follow and teach. – André 

古典型 (Koten-gata): 舞鶴大 (Maizuru Dai) is the second to last 'crane form' in the IKS.

 © André Bertel. Oita City, Japan (2020).

Micro Details are INFERIOR

Firstly, I will outline todays two-hour technical training, excluding the 45 minutes of endurance work that followed. I'll wrap up this post with some comments on the ever growing 'micro detail' focus of karate, which is allowing many around the world to reach high Dan: but lack the tangible skills to have such levels. Osu, Andre

基本 (KIHON)

TSUKIWAZA FOCUS: Both Jodan and Chudan ‘OIZUKI’ and foundational renzokuwaza based on them; namely, (1) sanbon ren zuki, (2) kizami zuki kara sanbon ren zuki; and (3) ‘blitzing’. Too many points worked on to describe in this post, but maximum effect underpinned all the these; namely, an unstoppable impact. This was something I learned during my security years. The art of the ‘king hit’, which rarely fails and even if not knocking out the opponent, renders them useless for follow up attacks. Oi-zuki directly from shizentai is the perfect ‘sen no sen’ technique in this regard. It still shocks me that so many people disregard oizuki as useful on the street.

 

型 (KATA)

平安初段 (Heian Shodan), 慈恩 (Jion), 鶴翼二段 (Kakuyoku Nidan) and 雲手(Unsu). The dark horse of this group was Unsu, as I matured out of it, but today, I managed to reproduce some magic making all movements large scale, kihon exact, and completing with a diagonal twisting jump. Strange, as Unsu is now off the radar for me but, as I’m sure you know, such things happen in the heat of training. No, I wont be seriously returing to Unsu, but occassionaly for variation...



Jion today was my base kata. Thanks to personal advice from Osaka Yoshiharu Sensei, I have gained so much from this formal exercise…. Even though it is such a technically きつい kata. More about this later, I actually do an ‘old school Takudai version’ of Jion. It is same version taught by Asai Sensei, Osaka Sensei and Tanaka Sensei.

 


Heian Shodan was my link to kihon and kumite. I would like to talk about this more in this post, but I should physically (via a seminar in the near future). However, as stated at the start of this post, I will make one brief comment worth your reading time…

The tendency now amongst the major karate organizations is to focus on micro details—especially for Western members of Japanese groups. What I call 'little tweaks' here and there. Nevertheless, while this is important, it is inferior to MASS/COLLECTIVE movement of the body. This focus on micro-details causes people to get small minded (into numerous small points), which matter, but not as much as bigger issues. Needless to say, when these issues become the prime focus, one discontinues seeking optimum effectiveness. I saw this with one instructor from my home country, New Zealand, who has a 6th Dan but cannot do any basic technique well. In fact, his karate shouldn't even be Shodan standard.

Organizational brand labels and photo opportunities justify this 'karate way'; however, peoples actual karate speaks for itself - irrespective of such associations.

IF YOU DO KARATE, WHY NOT SEEK TO MAXIMIZE YOURSELF - NOT HIDE BEHIND ORGANIZATION BRAND LABELS AND PHOTOS WITH INSTRUCTORS... If you do karate, why not maximize YOUR OWN KARATE. In reality, this is all that matters in self-defense, and underpins the self-training (outlined above) that I did today, and also IKS members around the world. 

© André Bertel. Oita City, Japan (2020).

13th Anniversary of this Blog

I did not mention but yesterday marked the 13th Year since I began this blog. It was three months after I moved back to Japan, in 2007, that I began.

Unlike other sites, covering endless numbers of styles and topics, this blog has stuck to just one thing: SHOTOKAN KARATE as BUDO/BUJUTSU.

Still, even as a non-commercial blogsite, it's had quite a few visitors and a significant number of followers. Which, considering the non-commercial nature of the blog, and the narrow subject matter that it covers, is really quite remarkable.

Here is a link to the very first post, which was simply titled 'Yoroshiku Onegaishimasu' and outlined my basic objectives of the blog: https://andrebertel.blogspot.com/2007/06/back-in-japan.html

I offer a big 'OSU' and thanks to all of my supporters around the world. Next year will mark 40th Year in Karate-Do, the 14th Anniversary of this Blog, and the 15th Anniversary of Asai Sensei's passing. Hopefully there can be some special events around these times.

© André Bertel. Oita City, Japan (2020).

Avoid "THE BLUR": My latest training regime

Here is my latest self-training regime. I hope that it finds you well, and in good spirits; moreover, that you are seizing the opportunity to further advance your karate skills in this interesting time. Irrespective, if you are open, here is something for those who are serious about your karate. Hint: Note the system more than the regime... Osu, Andre

基本 (KIHON)

     1. Sanbon ren zuki

     2. Jodan age uke kara chudan gyaku zuki 

     3. Chudan soto uke kara chudan gyaku zuki 

     4. Chudan uchi uke kara chudan gyaku zuki

     5. Gedan barai kara chudan gyaku zuki 

     6. Chudan shuto uke (kokutsu dachi) kara nukite

     7. Ren geri: Chudan mae geri keage kara jodan mae geri keage

     8. Mawashi geri kara chudan gyaku zuki

     9. Ushiro geri kekomi

1 10. Yoko geri keage ashi o kaete yoko geri kekomi (kiba dachi)

   

Reps and intervals: At present my idokihon training is quality-focused as opposed to ‘quantity’ and fitness/endurance. That is, I’m practiced each of the 10 renzokuwaza five times both up and down the dojo like taikyoku-ken (tai chi). My focus is threefold: (a) optimally using my kinetic chain; (b) moving/transferring my center; and (c) large scale and relaxed limb actions which are directly influenced by the previous two focal points.

After these ten very slow and soft reps, I repeat with five times up and down the dojo with full speed. My aim here is to make every technique as when I did them slowly and lightly. In particular, focusing on lightness and avoiding any shortening of actions—especially when ‘winding up’.

 In sum, I am merely doing 20 reps of each set of techniques. I would like to add here, that after each set of 20, I’m returning to shizentai to do shin-kokyu—to fully recover—before moving on to the next waza.

組手 (KUMITE)

Jiyu Ippon Kumite is dominating my present kumite practice; however, with multiple counters. What I am doing is not only countering decisively once but with at least two or three techniques—all of which are ‘full’/large scale waza. Each of these has the intent to finish the opponent, which is an inherent characteristic of budo/bujutsu karate. My counters are all intentionally random/spontaneous.

On a lessor scale, I’m also reviewing Asai Sensei’s Kakuyoku ‘trap and impact’ techniques which, as you will know, are a very standard part of my daily training.

Overall, I am mixing all of this training up freely. The number of repetitions varies day by day, but is not less than three sets of attack and defense at full speed. Attacks are standard: Jodan (Jodan oi zuki); Chudan (Chudan oi zuki); Mae geri (Chudan mae geri keage); Yoko kekomi (Chudan yoko geri kekomi); Mawashi geri (Jodan mawashi geri); and Ushiro geri (Chudan ushiro geri kekomi).


型 (KATA)

My kata training is once again going through a ‘diverse wave’, which can be split broadly between three types—foundational, advanced (Shotokan Ryu) advanced (Asai Ryu). While that may not sound very sophisticated, it stresses a key point… the foundational kata I’m presently working on are full just that: ‘for my kihon’. Likewise, all the ‘advanced kata’ are advanced (primarily for application). I must stress here that I’m not denigrating the basic kata; however, at present I’m simply using them to sharpen my base skills.

(I)                Recently each day my foundational kata has been either 序の型 (Jo no kata),  平安初段 (Heian Shodan) or 順路初段 (Junro Shodan).

(II)             Advanced kata—standard Shotokan Ryu: either 慈恩 (Jion),  燕飛 (Enpi), 鉄騎初段 (Tekki Shodan) or五十四歩大  (Gojushihodai).

(III)           Advanced kata—from Asai Sensei: either 鶴翼 (Kakuyoku), 八門(Hachimon), 風手 (Hushu) or雷光 (Raiko).

Taken as a whole, my kata training has been focused on three kata each day: one from each of these groups. My practice of each kata is eight times each. Alternately slow then with regular speed. Consistent with my current Kihon practice, the aim is quality. Hence, between repetitions I am having sufficient rest times with shin-kokyu.


While I am still getting a good workout, this month I’m really keeping is technical; thus, more anaerobic than anything else. As for my aerobic fitness, since the onset on the global pandemic I’ve dedicated extra time to cardio training.

To conclude, I want to stress that ‘sometimes you need to take it easy to improve’. This doesn’t mean to be lazy but, rather, “not get caught up in the intensity of training”—what I call “the blur”… at least, not every time!!  Before that next waza, kata, or round of Kumite, recover fully before repeating. In this way, you will not only protect your body, you will also better perfect your technique and, potentially (if you follow the structure of my schedule above), you will increase your explosiveness.

All the very best from Oita City.

Competition was never my focus. However, winning titles in Japan and New Zealand certainly helped my development.

© André Bertel. Oita City, Japan (2020).

序の型 (Jo no kata)... Not NEEDED, but valuable lessons

序の型  (Jo no kata) is a simple kata for initial kihon training, developed by Asai Tetsuhiko Sensei.

明鏡 (Meikyo Kata) a formal exercise 'reflective' of the loftiness of kihon.

In the case of IKS (International Karate Shotokan), Jo no kata is one of our non-syllabus kata: like Gyaku-zuki no kata, Shinken, Kihoken, Kyakusen, Ransetsu (Rantai) and so forth. That is, they are 'training kata' which are not permitted for selection during examinations. We use these kata periodically to enhance our kihon practice.


With this context in mind, Jo no kata provides an alternative 'kihon template', which if used well can be very beneficial: not only for beginners, but also periodically for veteran karate instructors.


Today's training for me was mostly kata.... Foundational formal exercises, namely: Jo no kata, Heian Shodan and Junro Shodan. From all three of these kata, the main focus was KIHON. While it is not necessary to do Jo no kata, if it is fully understood as Asai Sensei taught it:  it can have immense benefits. Especially in regards to technique, stance and movement 'interrelationships'. I repeated these kata many times and lost count as to how many, To wrap up, I went through Meikyo and Yokotawaru-tatsu to relax.


My kihon practice today was just the five main forms of back roundhouse kick: (1) Ura mawashi-geri with the rear leg; (2) Ura mawashi-geri with the lead leg; (3) Ushiromawashi-geri with the rear leg advancing - mid range; (4) Ushiromawashi-geri with the front leg (outward spinning then advancing) - close range; and (5) Ushiromawashi-geri stepping up with the rear leg - long range. Please note the three basic usages of the jiku-ashi/sasae-ashi from my videos. Ushiro-geri precisely follows this pattern. I spent very little time on this part of my training, I feel between five and 10 minutes at the most.

Returning to the majority of training in this session: Kihon-gata. My belief is that I am a permanent beginner and this is the heart of 'Jo no kata' for veteran karate instructors and elite competitors alike. I am not happy with my karate in 2019. 2020 is level up, and next year I will not be happy with 2020. Every year our technical skill must increase, not only in our mind, but by tangible/measurable outcomes, which are objectively observed then objectively re-evaluated.

Many people ask why I always get better and better: year after year. The answer is hard work coupled by a truly scientific approach to practice/training and, of course, having the best mentor. These elements get real results; however, most prefer to 'merely be members of groups' and hide their karate behind brand labels. My advice for everyone is to return to kihon and return to seeking self-maximization. True understanding of Jo no kata actually teaches this, but this lesson, by most, will largely be ignored.

 

© André Bertel. Oita City, Japan (2020).

Thinking of Asai Sensei

Today, Asai Tetsuhiko Sensei would have turned 85.

 Recently, I have been reviewing all the kata that he introduced, most of which I learned directly from him. This is a process I regularly do, even though I only specialize in a handful of kata.

Today’s training was again focused on 雷光 (Raiko), which I have been　reviewing from my notes. I’m also working on the five 常行 (Joko) for my kihon, of which I was bestowed unique renditions.

 

I’m very thankful to Asai Sensei for his mentorship—and will continue to strive for improvement—as he encouraged me to do.

The journey continues... The memories give power.

押忍

André

© André Bertel. Oita City, Japan (2020).