Understanding Karate

Owen Johnston http://www.UnderstandingKaratePDF.
com
Owen Johnston http://www.UnderstandingKaratePDF.com

Legal & Author Information
Copyright Information:
Johnston, Owen
Understanding Karate-do/Martial Arts Instruction, 4th Edition
Copyright 2005-2014
All Rights Reserved. This version of the book may be freely distributed or copied for
personal or classroom use, but may not be modified or used for profit. It may also be posted
on any reputable website as long as you do not offer the book for sale.
Author & Publisher - Owen Johnston
Editor - T.O.D. Johnston
Book Home Page - www.UnderstandingKaratePDF.com
For more about me, please see the 'About the Author' page at the end of the book. If
you would like to view full info on my qualifications, schedule a free trial class or consultation,
or contact me for any other reason, please visit my profile page
http://www.dragondoor.com/owen_johnston/
Mizuumi ryu Karate is the style that I created, and teach. The nucleus of the style is
formed by Heiwado Karate (the style of Japan International Karate Center) and Boxing, with
influences from grappling arts. The style is dedicated to the development of body, mind, and
spirit. A general outline of the style's approach is included near the end of the book. The
Mizuumi ryu page on my site will include all of the latest details and news regarding the style.
Mizuumi ryu Karate Official Home Page
mizuumiryukarate.com
I am a certified progressive calisthenics instructor. To read all of my free articles about
calisthenics, or information on my classes, visit http://www.strengthcalisthenics.com
For a free one-page list of training resources I highly recommend, visit this book's
home page and click on the link near the top that says 'Training resources'.
http://www.UnderstandingKaratePDF.com/
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Disclaimer
This book is intended for people of good health and physical condition. The training
methods and advice in this book may not be for everyone. Always consult your physician
before starting a new exercise program. I am not a physician, and as such, nothing in this
book should in any way be taken as medical advice or a substitute for medical advice. Also,
this book should not be used to replace advice from your personal physician.
Physical activity always carries with it a risk of injury. When you practice the training
methods in this book, always practice proper safety precaution, use proper technique, and
apply common sense. The author can not assume any responsibility for any injury, illness, loss
or damage that may result from following the training methods in this book.
Lastly, this book is not a replacement for formal instruction. Be sure to seek out a
competent, qualified instructor who may carefully observe your progress and provide
feedback. This book is intended primarily to be a supplement to, not a replacement for, formal
training.
Stepping into a traditional dojo can be a confusing experience if you are visiting one for
the first time. A fellow karateka (karate practitioner) has written a dojo survival guide that is
aimed at 'traditional martial artists of all styles and experience levels.' View this free PDF ebook below http://www.ikigaiway.com/2009/students-dojo-survival-guide/

Table of Contents
Primary articles
Introduction
Karate Lineage
Karate Principles for Self Defense
Basic Techniques and Drills
One Step Sparring Karate Drills
Kata
Philosophy (dojo precepts, bowing, etc)
Terms (Japanese pronunciation etc)
Karate Precepts
Karate Principles
Karate Syllabus
Makiwara board training for Karate
Strategy
Peace, Harmony, and Truth
On Teaching
Walking the Path
In Pursuit of Perfection
In Pursuit of Perfection II
In Pursuit of Perfection III
Outline of the Mizuumi ryu Karate approach
Outline of the Mizuumi ryu Karate system
Nekoashido in terms of the Elements
- 6
- 8
- 11
- 14
- 18
- 22
- 30
- 31
- 32
- 33
- 34
- 45
- 48
- 51
- 52
- 53
- 55
- 56
- 61
- 67
- 72
- 74

Table of Contents
Supplementary materials
Martial Arts Thoughts
Factors to Consider
Coordination of Mind and Body
Sparring Tips (non-style specific)
In-fighting drill
Boxing Combinations and Counts
Traditions in martial arts
Shin Gi Tai mind, technique, body
The philosophy of Budo
Idealism in martial arts
Power and technique in martial arts
Recommendations for school owners
Martial Arts Cooperative Spirit
Back to Basics
Training Roundhouse Kick
Mikiri Applications in Karate
Dirty Boxing
All About Hojo Undo
Sources and Recommended Viewing

About the Author
Resources
- 99
- 100
- 101
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80
81
82
83
84
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93
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Introduction
'The true purpose of budo is the search for truth. In karate, three elements are
important - physical strength, spirit and heart. The end of do (the way), cannot be achieved in
a few years, rather it is a lifelong search. Perhaps you could say the aim is to make us good
Human Beings.'
- Ohtsuka Hironori (6/1/1892 - 1/29/1982), founder of Wado ryu karate
Karate is an exciting and rewarding holistic pursuit practiced by millions around the
world. Karate-do, as a tool for self-improvement in one's own life and for the lives of others, is
rivaled by few other disciplines on earth. It may be practiced nearly anywhere, anytime, and
by almost anyone, especially its code of conduct. It is indeed a discipline that one may apply to
one's existing beliefs. It is simply one of many methods by which one may step onto the path
of becoming the best person one can possibly be, where one's ultimate teacher will be life
itself. Whether you are an existing or prospective student of martial arts, there is always
something new to learn. I have hopefully provided a good starting point, as this guide details
karate lineages, various techniques, combat principles, and philosophy.
However, no book can replace formal, technical instruction; as such, this book is
primarily designed as a companion guide for the existing or prospective student of Karate-do.
Also, as this book is intended to be a concise student guide, I realize that the histories and
lineage provided are far from being complete or comprehensive. However, I do hope that they
are passable as basic, concise sources. For more comprehensive information about the wide
world of karate and more, check out my Sources and Recommended Viewing.

Lineage
Any further worthwhile information is accepted and appreciated.
Sokon Matsumura
Student of Kong Su Kung/Kushanku and Sakugawa
Matsumura taught Okinawan Shuri-te which later became known as Shorin-Ryu. This
form was a combination of Sakugawa's tode, and Kong Su Kung's Chinese Boxing.
Yasutsune Itosu
Student of Sokon Matsumura
Itosu-sensei continued Shorin-Ryu as it was originally taught by Matsumura-sensei.
Kanryo Higaonna
He practiced and taught the Naha-te style which became known as Shorei-Ryu
(influenced directly by Zhao Long Liu, a Chinese martial art). After his death, Shorei-ryu was
continued by Chojun Miyagi, who later formulated it into Goju-Ryu.
Kosanku Matsumora
He practiced and taught Tomari-te.
Other practitioners and styles at/around the time:
Hohan Sokan, founder of Matsumuro Seito
Chotoku Kyan, founder of Shobayashi-Ryu
Chosin Chibana, founder of Kobayashi-Ryu
Shosin Nagamine, founder of Matsubayashi-Ryu
Joen Nakazato, founder of Shorinji-Ryu
Kanbun Uechi, founder of Uechi-Ryu
Motubi-Ryu, a family style
Isshin-Ryu, founded by Tatsuo Shimabuku.
Toon-Ryu, founded by Juhatsu Kiyoda.
Shito-Ryu, founded by Kenwa Mabuni.
Okinawan Kempo, a combination of Shuri-te, Naha-te, and Tomari-te, founded by
Shigeru Nalamura.
Gichin Funakoshi
Student of Yasutsune Itosu and Sokon Matsumura
The father of modern karate-do, Funakoshi-sensei founded Shotokan Karate-do in the
1920's after popularizing his martial art in Japan. He originally studied under not only
8

Matsumura and Itosu-sensei but a number of other masters, whom Funakoshi talks about in
detail in his Karate-do: My Way of Life.
Choki Motobu
Student of Soken Matsumura and Anko Itosu of Shuri, Kosaku Matsumora of Tomari,
and possibly Tokumine
His teaching methods primarily consisted of Naihanchi kata for kihon (basics), and kumite.
He stressed up-close fighting.
Hironori Ohtsuka
Student of Gichin Funakoshi
Founder of Wado-Ryu Karate-do, Ohtsuka-sensei developed the style as a blend of the
basics and kata of Shotokan Karate, the rugged practicality and natural movements of Shindo
Yoshin-ryu Jiu Jitsu, and the fluidity and peacefulness of Aikido. The Wado-Ryu symbol
represents peace encompassing strength.
In the months leading to his retirement, he decided that his son was to succeed him as
grandmaster of Wado-Ryu. However, some of the higher level Wado-Ryu Karateka were not
in favor of this decision. Negotiations took place, but no agreement could be reached as to the
next grandmaster. As a result, some of the karateka split off to form their own associations.
Hironori Ohtsuka II (Ohtsuka Jiro)
Son & Student of Hironori Ohtsuka
Months before his father's death, he and a group split from Japan Karate FederationWadokai. His split is named Wadoryu Renmei. It is regarded as a private group. In 1989 a
new split occurred. Suzuki Tatsuo, resident in London, founded International Wadoryu
Federation.
Hironori Ohtsuka III
Grandson of Hironori Ohtsuka
Tatsao Suzuki
Senior Student of Hironori Ohtsuka
Founder of International Wadoryu Federation
Suzuki sensei was one of the primary influences in spreading Wado throughout
Europe. As a result, Wado is currently the most widely practiced form of karate in Britain.

Lineage of Heiwado:
Kiyohisa Hirano-soke
Student of Hironori Ohtsuka
Founder of Japan International Karate Center
Hirano-soke founded Heiwa-do, his interpretation of Wado-Ryu Karate-do. It also
blends in ideas from Shotokan, Shito-Ryu, and Goju-Ryu, as well as Aikido, Iaido, and Judo.
The basic strategy and philosophies are classical Wado-Ryu.
Shotokan's scientific approach to body physics helps students grasp instruction more
easily. Shito's efficiency & superior stances are also adopted. Also integrated into the
movements are Goju-Ryu's dynamic breathing methods.
The name Heiwa-do uses the first kanji (Japanese set of Chinese loanwords) of Hirano
(Hira, or Hei) & the 1st character from Wado (Wa). The do in Heiwa-do translates to The Way.
Heiwa-do's name was created out of respect for its origins in Wado-Ryu. Heiwa also happens
to be the Japanese word for peace; therefore Heiwa-do literally means The Way of Peace.
Shihan Ronald Woodard
Student of Kiyohisa Hirano-soke & current shihan of JIKC
Shihan Woodard is the 1st JIKC instructor in continental US.
Sensei Dale Coker
Student of Shihan Ronald Woodard
Founder of Nippon Kokusai Karate Center
Founder of Japan Karate Institute
Sensei Curtis Boyd
Student of Sensei Dale Coker
Sensei Kevin Marshall
Student of Sensei Dale Coker
10

Karate Principles for Self Defense
Included in this chapter is a list of generalized principles of the self-defense side of
Karate, meant to be applied to every day life.
The next two chapters after this detail technique, and kata, respectively. A
comprehensive listing of all techniques and variations as practiced in every family style and
branch of karate, as well as the differences in kata between branches, is beyond the focus of
this book. Also, no book, no matter how technical the explanations and pictures, can possibly
replace formal instruction. Therefore, this book is intended as a general guide that I hope will
serve you alongside your daily training.
The general learning curve intended is for body mechanics, mental discipline, and
ethical precepts to be practiced in the first phases of training. After such training, application
of principles, mental focus, and personal development may be assisted.
Wa no Michi the Way of Peace
We should seek unity, harmony, and peace within ourselves and the world around us.
Karate-do - The Way of the Empty Hand
Do not look to one way of doing things or one technique. Instead, internalize all you
have learned, to become like water, and take the path of least resistance. Do not meet force
with force, but avoid or stop attacks using body shifting, footwork, stop hits, and deflection.
Blend naturally with opposing energy.
Zanshin
'Remaining mind' / Awareness.
Haragei
Breathing art. Breathe, relax, and settle your body, naturally.
Mushin
'Mind-without-thinking'. Empty your mind and be fully aware of all angles. Do not
concentrate on one technique, but let your principles guide you according to the situation.
Kiai
'Life force harmony'/Spirit Focus. Exert your spirit in a powerful yet natural way. Be
flexible, intimidating, and untouchable.
Tai Sabaki
Body management/body shifting/'optimum utilization'. These movements are
performed with economy of motion.
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The 3 body shifting methods - San mi Ittai
Ten-i - Move away from the attack.
Ten-tai - Turn and realign the body to dodge the attack or reduce the area on your body that
is vulnerable to attack.
Ten-gi - Perform techniques while the attack passes through. Consider using his/her
momentum to your advantage.
Timings for counter attack
Consider uses for the body shifting methods.
Go no Sen - Defensive attack. Counter once the attack is completed, but before the opponent
is able to attack again.
Sen - Simultaneously attack with the attacker. You will complete your counter first, and/or
displace the attacker's movement.
Sensen no Sen - Preempt the attack with your own, by perceiving your opponent's intent.
This will catch him/her off guard, breaking his/her mental balance.
Defensive movements
Heavily influenced by Shindo Yoshin-ryu jujutsu, these movements are used to control
the opponent's energy. These movements apply maai and body shifting. Consider uses of the
timings for counter attack.
Nagasu - Flowing / Fluidity. Move evasively off the line of attack but closely enough that the
attacker's force can be used to add to your own.
Irimi Blending in with / entering the opponent's attack.
Inasu - Move under, inside, or around the attack.
Noru - Control the opponent's movement.
Musubi
'Connection'. This deals with finding the opponent's center of gravity. Use as little
energy and strength as possible when making this 'connection'. Focusing on skill in
application rather than force guarantees proper use of principle, and reduce your opponent's
chances of using strength to overpower you. Relax and develop sensitivity! Once you find this,
you will find the same principles in all 'waza' / techniques. Remember to push with the hands
and pull with the feet.
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Ki Ken Tai no Ichi
'Mind and Body as One'. Coordination of mind and body in movement. Thought and
action must become one.
Hei Jo Shin
'Calm mind and body'. When the opponent feints or draws a weapon, you should not
flinch. Instead, fight reflexively with a focused mind.
Maai
The state of mind and spirit of the combatants, and the distance between them. Keep
enough space to attack and defend. At a high level, you control the spirit and energy of a
conflict. Draw a reaction from the opponent that will give you a tactical advantage. Draw a
reaction from the opponent that will give you a tactical advantage. Practice the above
principles, and continuously study specific tactics, to understand and apply maai.
Below is a link to the article that was my major reference for many of the principles listed in
this article. I applied my own understanding of and experience with these principles in writing
this article. The reference page is below http://www.sannoya.com/principles.htm
13

Basic Techniques and Drills
This is not a comprehensive list of techniques and drills, but those that I personally
teach. Notes and Japanese terms also included.
Basic Directions/Positions
High - Jodan / Middle - Chudan / Low Gedan
Left - Hidari / Right Migi
Centerline - Seichusen, Pattern line Embusen
Karate Techniques (Basic Strikes, Kicks, Blocks, and Stances)
Strikes:
Knife hand Shuto uchi
Ridge hand Haito
Elbow strike - Empi uchi
Hammer fist Tettsui uchi
Back fist - Ura ken
Spear hand thrust - Nukite
One knuckle punch - Ippon ken
Palm strike - Teisho uchi
Reverse Punch - Gyakuzuki
Kicks:
Front snap kick - Mae geri
Roundhouse kick - Mawashi geri
Side thrust kick - Yoku geri kekomi
Side snap kick - Yoko geri keagi
Back kick - Ushiro geri
Crescent kick - Mikazuki geri
Knee kick - Hiza geri
Blocks:
Brush block; High block - Jodan uke
Outward Middle block Chudan soto uke
Inward Middle block - Chudan uchi uke
Low block - Gedan barai
Knife hand block - Shuto uke
Support hand block - Morote uke
Elbow block - Empi uke
Cross arm block - Juji uke
14

Stances:
Attention stance
Ready stance
Horse stance - Kiba dachi
Straddle stance - Shiko dachi
Cat foot stance - Neko ashi dachi
Back stance - Kokutsu dachi
Front stance - Zenkutsu dachi
Hourglass stances - Sanchin dachi
Crane stance - Tsuru dachi
Footwork:
Some basic types of footwork used in getting closer to the opponent.
Yoriashi
- move the front foot, then the back foot.
Ayumiashi - the back foot moves forward (as if walking).
Suriashi / Tsugiashi - back foot steps up to the front foot (no crossing over).
Surikomi
- crossover step using the back foot.
Grappling:
This includes throws, takedowns, as well as seizing & controlling techniques such as
joint locks, chokes, gripping, and small joint manipulation. These deal with various body
points, including vital organs, muscles, joints, and nerve clusters. When using locks, maintain
pressure and use pain to control or subdue the opponent.
Control all the joints in the arm when applying wrist / arm locks, and to push with your
hands rather than pull. Do not allow the opponent to use his or her strength to resist - find the
center of gravity and attack their weak line of movement. Use circular movements to defeat
the linearity of the human body. Study kuzushi and sensitivity to understand not only
grappling, but striking.
Some Basic Locks:
Various wrist and arm locks, Rear naked choke, Guillotine choke, leg and ankle locks
Some Basic Sweeps, Throws, Takedowns:
Major outer and inner reaps - Osoto gari, Ouchi gari
Minor outer and inner reaps - Kosoto gari, Kouchi gari
Foot sweep - Okuriashi harai, Forward foot sweep - Deashi harai
Hip toss, Shoulder throw variations
Sacrifice throw variations, Double or single leg takedown
15

Basic Ground Positions:
Mount, side mount / control, guard, half guard
Drills:
Alternate sparring
Take turns striking, with no blocking or hard contact.
Call sparring
Call a technique or series of techniques, and wait for your partner to confirm that he or
she is ready before attacking. Your partner's goal is to successfully defend all techniques (via
evasion, parrying, and/or blocking). It is then your partner's turn to attack.
When both partners have improved at this drill, they may both simply take turns
delivering a short series of attacks without calling out techniques. At first, this drill should be
done at half intensity with light to no contact. Also, counterattacks should not be used in this
drill, as the goal is to develop quick, reflexive defenses. However, once skill is gained,
counterattacks may be drilled using the following routines.
Slip and duck (Reaction and combination drill)
This drills additional body shifting against punches at close range. The key is to develop
both looseness and quick reactions when cornered. At first, the hands simply protect the face.
As you improve, add counter punches during and after slips and ducks. This drill may be
practiced with or without striking pads.
Sensitivity drill
You and a partner face each other in fighting stances, with your hands open in guard
position. You and your partner should keep your hands or arms in contact with each other
throughout the drill. Practice redirection using soft techniques that flow into one another,
while maintaining good posture. As often as possible, simultaneously redirect and counter
attack. Do not rush the drill at first - you and your partner will both slowly use redirection on
one another - 'countering counters', so to speak. This helps 'musubi' / connection and
sensitivity to direction of force, as well as bunkai. It will also help you to not depend only on
your eyes at close range. This drill helps with clinchwork, Ki Ken Tai no Ichi and Hei Jo Shin.
Kuzushi (Balance breaking)
Clinch with your partner, and use momentum, body mechanics, clinchwork, foot
sweeps/reaps, etc. to try to break one another's balance. Try to create openings for takedowns.
Major outer reap uses the back leg on their opposite leg. Major inner reap aims for the inside
(mirror image). Minor outer reap uses the front leg on the same side (mirror image). Minor
inner reap aims to the opposite leg.
16

Shadow Boxing
Practice performing "freestyle" combinations on your own. Footwork, breathing,
rhythm and flow of techniques, slipping, and a continuous active guard are among the most
important things in shadow boxing. Visualize an opponent as you practice - imagine different
scenarios and fighting rhythms.
If you are new to this, do it for three 1-minute rounds at half speed. As your technique
and/or stamina improve, build up to at least three 3-minute rounds at full speed. Always take
a one minute rest between rounds. Of course, one can always perform more rounds as
desired / needed.
Once you are ready, do it with a partner at half speed. Maintain some distance from
one another - and read each other's movements as you attack, defend, and use footwork.
Watch angles, body language, and rhythm as you apply what you learned in previous drills.
Partner shadow boxing helps adapt technical skills to a real sparring situation. Eventually,
move on to light sparring. Perform strikes closer to your partner, and at full speed. However,
use little to no contact until you have improved control, and have gotten used to techniques
being thrown at you.
17

One Step Sparring Karate Drills
One step sparring is a two person martial arts drill wherein one partner will deliver a
designated, controlled strike and the other partner will take a designated type of step and
perform a controlled block and counter. As a rule, all martial arts that use one step sparring
will have a series of one step, two step, and/or three step drills, that follow a progression of
increasing difficulty and realism. The general idea is to give students a basic idea of how to
apply their blocking / parrying techniques in combination with defensive footwork and
counter attacks. As students become proficient with advanced one step drills, it is important
to also teach them how to vary timing, distance, level of contact, and how to create
combinations of counter attacks that flow naturally after a successful defense.
This kind of pre-arranged sparring is also called 'yakusoku kumite' in some styles. The
article 'Yuyo (Critical Distance)' by Dave Lowry details the principles behind this type of
kumite. The article is included in his book 'Traditions: Essays on the Japanese martial ways',
which is available on Google Books. Simply search the book's title at the Google Books home
page - http://books.google.com/
I will now detail some one step sparring drills for a range of skill levels.
Basic One Step Sparring
In these basic one step drills, it is preferable to block to the outside of your opponent's
attacking arm or leg, to help drill maximum safety from potential followup attacks. However,
performing blocks to the inside should also be drilled, wherein students should practice
multiple blocks to the inside to defend against both of the attacker's arms or legs.
Against Junzuki / progressive straight punch to lower body
Step back and perform low block; step forward and junzuki
Against Junzuki to solar plexus
Step back and perform outside block; step forward and junzuki
Against Junzuki to solar plexus
Step back and perform inside block; step forward and junzuki
Against Junzuki to face level
Step back and perform high block; step forward and junzuki
18

Against Front Snap Kick to the midsection or lower body
Step forward at a 45 degree angle outside the line of attack, while performing low
block, then pivot your body towards your partner and perform reverse punch. If your
defensive step leaves a lot of room between you and your partner, then step in towards him or
her as you punch, and use your blocking hand to 'check' their lead shoulder.
Against Roundhouse Kick to the upper body or head
Step at a 45 degree angle along the line of the attack for example, if the attacker kicks
with his or her right leg, you will step forward at an angle with your right leg, to your right.
You should move in far enough and just quickly enough that you will be at close range before
the kick is completed, and the attacker is able to punch effectively. As soon as you are in close
range you will pivot into your partner and perform an outside block to the kicking leg above
the knee only then complete the counter with a reverse punch.
Intermediate One Step Sparring
Against a straight punch to the lower body
Step back and perform low block, then shuffle in as you perform a back fist reverse
punch combination.
Against a straight punch to head level or midsection
Step back such that you will be able to use an inside block to the outside of the
attacking arm. For example, if your partner steps in with his or her left leg, you will step back
with your left leg. Immediately 'check' / trap the attacking arm with your off hand as you
shuffle in and perform an elbow strike to the body.
Against a straight punch to head level or midsection
Step back such that you will be able to use an outside block to the outside of the
attacking arm. For example, if your partner steps in with his or her left leg, you will step back
with your right leg. Immediately open your blocking hand and perform a small brush block on
the attacking arm, as you use a lead leg front kick to the midsection. Follow up with a
simultaneous pull with your blocking hand and a reverse punch to the body. The pulling
motion should be to the outside of the blocking hand and at a downward angle. For example,
if you blocked with your left hand, you will pull to your left.
Against a wide swinging hook
Step forward with either leg and perform outside block to the forearm of the swing. If
your partner swings with his or her left hand, you will block with your right hand, and vice
versa. Immediately follow the outside block with a compact hook to the jaw.
19

Against a high straight punch
As your partner steps in to punch, lunge forward such that you will be in a mirror
image stance and perform a high block reverse punch combination. For example, if your
partner steps in with his or her left leg, you will lunge forward with your left leg.
Intermediate Front Kick Defense - Throw
Step forward at a 45 degree angle outside the line of attack, while performing low
block. Slide your hand under the leg and rotate your arm upwards as you step through such
that you will windmill your partner's foot upwards, and their shoulders down to the mat. Do
this slowly at first with control. It is strongly recommended that you and your partner have a
basic grasp on breakfalls before practicing this and the next drill.
Intermediate Roundhouse Kick Defense Throw
Step at a 45 degree angle along the line of the attack for example, if the attacker kicks
with his or her right leg, you will step forward at an angle with your right leg, to your right. As
you enter close range, begin pivoting towards the kicking leg, and perform inside block above
the knee using the hand on the same side as the foot you stepped in with, and scoop the other
hand under the lower leg, as you complete a 180 degree pivot. For example, if you stepped
forward with your right foot, you will inside block with your right hand, and cinch the leg with
the left hand. All of this should be done with one smooth motion, and done correctly you will
throw your partner. Remember to use control.
Advanced One Step Sparring
Knife Hand Block Drills
Drill #1 - Your partner will step in and jab with the left hand. Step back with the left
foot, pivot to the the left, and redirect the attacking arm using a quick brush with the left
hand. Your left arm's motion will look like the basic knife hand block setup. As you do this,
your right hand will also come up into knife hand block setup. You may use this motion to
practice a controlled strike to your partner's elbow joint. Follow through with a shuffle step as
you trap the attacking arm with your left hand, and use a controlled downward elbow to your
partner's chest to break the spinal alignment of his or her stance, then finish with a downward
'cutting' motion with your forearm. This is easier to demonstrate than to explain, so feel free
to ask questions. Perform this drill on both sides.
Drill #2 Your partner will step in and throw a wide swinging hook with their right
hand. You will step back with the left foot, pivot to the left, and redirect the attacking arm with
the same type of motion as in the previous drill. As you do this, you will bring your right hand
into knife hand block setup with the intention of striking the bicep muscle with your elbow.
20

Follow with striking to the head with either your forearm or hand, then pull down your
partner's head, use a knee strike to the abdomen, and a controlled submission or elbow strike,
then a takedown (such as a sweep).
Using 'Nekashido' drills to develop one step drills
The article 'In Pursuit of Perfection II' details 'Nekoashido', a system of footwork and
drills. The smashing, sinking, spinning, and switching movements lend themselves very well
to developing advanced drills. The drills should emphasize body shifting, counter attack
combinations (including techniques such as lead leg kicks), and finishing techniques such as
takedowns, holds, and locks. Students should try to use these footwork drills to develop skill
in as many of their techniques as possible and gain a deeper understanding of bunkai
(application of kata).
Be sure to also view my 'Martial Arts Flow Drills' YouTube video playlist. There are
some excellent tutorials that explain the mechanics, principles, and techniques used. Different
martial arts styles are represented. All copyrights belong to the respective publishers and their
YouTube channels. Visit the below blog and click on 'Martial Arts Flow Drills Videos' http://www.karateplaylists.com
21

Kata
'A kata may be regarded as an integration of offensive and defensive techniques,
but it is more than that. One should try to understand the spirit of the master
karateka who created the kata, for it has a life of its own and requires five or six
years to be mastered.' - Hironori Ohtsuka, Wado-Ryu founder
Kata - 'Formal movements'; in the context of Japanese martial arts, an 'imaginary fight'.
Bunkai - Principles and application of kata.
Kata list:
As I teach a formulation of Heiwado, which is based partly on Wado-Ryu, I will first list kata
that have been traditionally practiced in Wado ryu at some point. These kata tend to use the
Okinawan names. I include the alternate Japanese / Shotokan name for each kata in
parentheses, besides the Okinawan name. After the Wado ryu kata, I list other kata that I am
aware of. Keep in mind, however, that these lists are intended to be informative to those
interested in kata history, rather than suggestive of what should be required to learn. Also, my
information isn't complete / perfect, due to a lack of written records in early 'te' history, and
ongoing debate.
Wado ryu kata
Pinan (Heian) series: Shodan, Nidan, Sandan, Yodan, and Godan
'Peaceful Mind' Numbers 1-5. Said to be created by Anko Itosu in 1905 or 1906, basing them
on Kushanku, and a forgotten kata called Channan. There is some debate as to whether
Kushanku was instead formulated from the Pinan series, however. Ohtsuka-meijin studied the
Pinan series under both Funakoshi- and Mabuni-sensei. Ohtsuka later made modifications to
these kata under the direction of Mabuni, and also used influences from Shindo Yoshin ryu
jujutsu.
Kushanku (Kanku Dai)
'Gazing heavenward', 'viewing the sky', or 'contemplating the sky'. Said to be the most
advanced of all Okinawan kata. Ohtsuka-sensei studied Kushanku under Funakoshi- and
Mabuni-sensei.
Chinto (Gankaku)
'Fighting to the East' / 'Crane on a Rock'. Formulated in Tomari from the teachings of a
Chinese sailor of the same name, this kata was based mostly on White Crane Kung-Fu and
later adopted into shuri-te. Ohtsuka-sensei studied variations of this kata under masters
Funakoshi and Mabuni.
22

Seishan (Hangetsu)
'13 Hands'/'Crescent Moon'. It is based on movements brought from Fukien to Okinawa circa
1700. Ohtsuka-sensei also knew and taught the shuri-te version of Seishan.
Naifanchi / Naihanchi (Tekki Shodan)
'Holding your ground', 'The Iron Horse', or 'Battlefield'. Named after naihanchi dachi (also
known as kiba dachi), which the kata centers around. This kata was transmitted by
Matsumura-sensei throughout Shuri and Tomari sometime before 1825. Master Ohtsuka
learned Naifanchi from Motobu-sensei.
Bassai
'Extract from a fortress' or 'remove an obstruction'. An Tomari-te kata that uses dynamic
stances and hip rotation. The Shotokan, Shito, and Wado ryu versions of Bassai are directly
based upon Master Itosu's Bassai. Ohtsuka learned Bassai from Funakoshi.
Wanshu (Empi)
'Dumping Form'. A Tomari-te kata based on movements brought to Okinawa in 1683 by
Wanshu, which is the Okinawan adapted name of the Wang Ji. Wanshu was a practitioner of
the Shaolin tradition of Fujian White Crane. Ohtsuka-sensei learned Wanshu from Master
Funakoshi.
Jion
'Temple Sounds' / 'In the Jion-ji Shaolin Temple'. A Tomari-te kata, it is named after Jion-Je,
a Buddhist temple. Ohtsuka studied this kata under Funakoshi and Mabuni.
Jutte (Jitte - alternate spelling)
'Ten Hands'. It is said that anyone who masters this Tomari-te kata has the strength of 5 men.
Ohtsuka studied this kata under Funakoshi and Mabuni.
Rohai (Meikyo)
'Vision of a crane' or 'vision of a heron'. Originally a Tomari-te kata, a version of it was taught
by Itosu-sensei, who formulated three versions of it (Rohai Shodan, Rohai Nidan, Rohai
Sandan). Itosu Rohai was taught by Master Mabuni to Ohtsuka. The Rohai practiced in Wado
is known as Rohai Shodan, in Shotokan. The Shotokan version, Meikyo, translates 'clear
mirror' or 'mirror of the soul'.
Suparimpei (Pechurrin - Chinese name)
'108 Steps' (represents the 108 evil spirits of man). Developed from a Chinese form used in
systems including Dragon Boxing and Tiger Boxing. Practiced in Wado.
23

Niseishi (Nijushiho)
Transmitted by Ankichi Aragaki, variations of this Shuri-te kata exist in Shotokan, Shito, and
Wado.
Unsu (Unshu - alternate spelling)
'Defense of a Cloud' or 'Cloud Hand'. This Tomari-te kata is practiced in Shotokan, Shito, and
Wado.
Kihon Kumite Kata (Basic Sparring Forms):
These kata are two-person drills.
Ipponme / Nihonme / Sanbonme / Yohonme
Gohonme / Rokuhonme / Shichihonme / Hachibonme
Kyuhonme / Juhonme
List of other kata (terribly incomplete!)
Kihon Kata Shodan / Nidan / Sandan
Basic Forms 1, 2, and 3 as practiced in various Heiwado dojo.
Sei Shi
'24 Steps'. A Shorin-ryu kata performed in 3 directions - the points of a triangle.
Seipai
Variations exist in Goju-ryu and Shito-ryu. It was influenced by White Crane Kung-Fu.
Annan
A Shito-ryu kata that primarily uses open hand techniques. It also has a Goju variation. Annan
has great versatility and speed in its self defense techniques.
Gojushiho Sho, Gojushiho Dai
'Lesser 54 steps' and 'Greater 54 steps'. Both are Shotokan kata.
Ji'in
Variations exist in Shotokan, Shito & Wado.
Nipaipo
A Shito kata with a Chinese flair.
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Bunkai
Bunkai, or application of technique, assists in understanding the movements once they
have been learned. Kaisetsu, or learning the principles behind the movements, may then be
drilled, so as to assist in learning how to adapt and apply kata. As such, there should not be
any one prescribed method for teaching bunkai. As such, drilling the following bunkai is not
meant to be 'the only way', but instead meant to help gain a basic understanding of "kaisetsu".
Kihon Kata Shodan
Basic awareness, stances, defenses, attack angles, economy of motion, & focus. High
Blocks 2 & 3 may be used as strikes.
Kihon Kata Nidan
This kata builds on the previous one by drilling kick-punch combinations.
Kihon Kata Sandan
It teaches power generation through hip twisting and body torque as well as
momentum.
Pinan Shodan
This kata helps movements become stable, efficient, and intimidating. The first
technique, 'c block', sets up for a redirection. Even the sword hand blocks can become attacks.
Pinan Nidan
This kata instructs further on timing, distance management, and counter-attacking
quickly.
Pinan Sandan
This kata helps with body shifting, consistency of stances, and redirection of attack.
The middle & low blocks in the beginning may be termed 'continuous block', which may be
interpreted in many ways. The turn after the spearhand strike, and follow-up with the
outward hammerfist, can be seen as twisting out of the opponent's grappling of your arm, and
countering.
The use of the elbows in horse stance may be either strikes or strong blocks. This may
be interpreted in many ways in close quarters. The last moves of the kata may be seen as
elbowing to both the back and front, breaking rear grapples with an elbow to each opponent's
abdomen and a hook to the face, or a powerful hook or elbow to an opponent in front.
Pinan Yodan
Stepping into a back stance as you double block disrupts the opponent's movement, as
you simultaneously block and counter. Blocking behind you immediately after the initial
blocks cuts a sneak attack short. The low block, front snap kick, and elbow combination will
25

block, stumble, and knock out an opponent. The sequence after the second elbow assists in
learning how to follow through with attacks, and helps practice economy of motion.
The cross-block that begins the second half of the kata counters a grab attempt. Pulling
the hand back as you kick may be interpreted as trapping the opponent's arm under yours,
and pulling him/her into a kick to the groin.
Pinan Godan
The high cross block sets up for an arm lock, tetsui, and finishing punch. The jump
ends with a strike to a fallen opponent. The palm strikes followed by pulling motions
represent attacking the groin and causing severe trauma to it.
Kushanku
The Pinan kata help understand Kushanku, as there are many similarities. The slow
motions are used for breathing and focus, but may often be used as blocks and/or attacks.
Practice consistency in stances, torque, and momentum in this kata.
In the second half, the sequence that ends with a punch to the ground represents
blocking a kick, throwing the opponent, and knocking him/her out. The next sequence blocks
and throws an opponent, then jumps over him/her to kick another, and follows through with a
finishing strike. The last sequence is a takedown with a knockout blow.
Naihanchi
Naihanchi develops lower body strength. It also teaches one to settle all one's strength
in the abdomen/center and draw from it. The methods employed in Naihanchi are best
applied and interpreted in a narrow space.
Bassai
Bassai builds a stronger, more efficient defense. The first two middle blocks may be
seen as a kick counter and takedown; the backfists near the end may also be used this way by
performing scooping blocks to set up for the attacks. The crescent kick redirects an attack, so
as to set up for the elbow strike. After the elbow is 3 sets of double strikes to counter a rear
grapple attempt.
Wanshu
Wanshu, like Bassai, is technical and efficient, but is of a more aggressive nature. It is
also a study in timing and follow-through. Stepping into side stance as you set up for a low
block may be seen as body shifting to dodge an attack, as you move in to punch the opponent.
The jump represents stomping on a downed opponent while preparing to block an attack from
another.
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26

Jion
Jion is very direct, yet powerful, stable, and technical. Its use of stances will greatly
assist your footwork. Remember, the physical side of fighting is done from the ground up.
The first technique may be considered as a striking block, and its uses are numerous.
Compare this to Pinan Sandan. The low block and middle block in back stance sequence sets
up for a pulling block and punch counter.
Seipai
Seipai uses a small structure to reinforce mobility. Due to the Crane influence, Seipai is
a study in entering and parrying. The first combination blocks and pulls a low attack, then
knocks the attacker down. The rolling motion of the arms after the turn, low block, middle
block, and mawashi uke combination represents a damaging arm lock. In a variation of Seipai,
juji uke is performed just before the sweep. The last two strikes of the kata knock the
opponent down, then out.
Gojushiho Sho
This kata is a study in close quarters techniques. The first sequence is a double wrist
block, and counter attack. The sequences after the elbow strike represent a kick counter,
nukite, and grapple counter. The last sequence represents blocking an attack to the
midsection, blocking a grapple attempt, then counter attacking to the collar bones.
Annan
Annan contains many practical, efficient counter attack methods. It is also useful in
practicing breathing and focus. Raising the knee and striking with the finger may represent
blocking a kick, then hitting the vital point below the ear. Stepping into horse stance,
extending the hands, and clinching them into fists will jam the opponent, and grab him/her to
gain control for the side kick. The 'ox jaw' wrist blocks near the end block a middle punch,
then knock the shoulder out of joint.
Shu Shi no Kon / Shuji no Kon
The bo (staff) is known for its versatility, speed, power, and adaptability, and ease of
use. Shu Shi no Kan is a great example of this, as well as an excellent training aid. Once
learned and understood staff skills may be applied to makeshift weapons.
The usage of both ends of the staff allows a great degree of control. This also enables
may long range (yet deceptively fast) block-and-counter techniques. The use of centrifugal
force also adds to the power. We must remember, however, to treat the staff as an extension of
our existing karate techniques - and practice accordingly.
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Seishan
Seishan is direct yet graceful. The primary stances used are seishan dachi, tate seishan,
and shikodachi. The footwork and a number of the techniques utilize forward whipping
movement for speed and impact. The open handed blocks near the beginning may counter
grappling as well as strikes. These blocks may also be seen as double spear hands. Also, in the
second half of the kata, what appears to be a shortened high block may be used as a wrist
block, and the jammed front snap kick becomes a knee kick.
Overview:
Aside from the dojo precepts, kata is traditionally Karate-do's primary tool for personal
development. It is the textbook of Karate-do that is to be learned, understood, and applied. It
is the tool by which Karate-do demonstrates fighting principles, but also creates unity in one's
body, mind, and soul.
What may seem unnatural motions become second nature with training and practice.
Kata assists in drilling good habits, and replacing bad ones. Once the techniques have been
absorbed, patterns, principles, and body mechanics may be understood. The 'art' of 'martial
art' is understanding these underlying ideas, that guide techniques and give them meaning. A
technique is not just a strike or block, but also the factors necessary for those to work (timing,
movement, and so forth). By practicing kata, and drilling 'bunkai', you will learn to apply
principles with no extra 'clutter'.
The fighting principles, when well applied, will work in many situations. Awareness
and defensive principles help avoid, assess, or diffuse encounters. The search for unity means
we should use lethal force as a last resort. The key is to move last, but hit first. In this way,
there is no first strike in karate, but we meet force with a passive counter. Look for new ways
to interpret kata - many secrets may be found...or created.
Mentally, kata teaches focus, and attention to all angles. One must cut through
disclarity of mind to understand kata, and with this a growing process takes place. You will
find bunkai where you did not before, as you imagine the problems the kata creators faced.
This problem solving that kata teaches is invaluable. It balances the mind and grounds it to a
reality that is still unpredictable, yet enriched by clearer understanding.
Physically, kata enforces proper use of body structure. It also strengthens the muscles
through natural body weight exercises. Practiced vigorously, kata improves cardiovascular
efficiency. Kata is therapeutic and empowering.
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Spiritually, kata provides a path of self awareness. In practicing or even creating new
kata, one builds resolve. In aiming for mastery, one builds patience. In either, one has to
continually search in and outside of themselves, that one may learn how to apply the truths
contained within kata.
The book 'Kata: The Folk Dances of Shotokan' details much, much more information
than I could summarize into this article without doing a severe disservice to the overall value
the book provides. Please read it for free at the link below http://www.24fightingchickens.com/kata/
29

Philosophy
The following material is what I personally teach. However, regional and personal
differences will necessarily make for different experiences in every martial arts school.
Purpose of Karate Training
To stand for peace, harmony, and truth!
Dojo Precepts
Perfect one's character!
Dedicate oneself to others!
Uphold honor, bravery, and justice!
Never stop learning!
Obtain victory without conflict!
Mukso (Meditation)
Meditation warms up the mind before training, and cools down the mind after training. After
training, meditate on what you did well, and what you want to work on next time.
Bowing
Shomen ni rei - Bow to the front
Otagai ni rei - Bow to each other
Traditions
1) Do not wear anything on your feet on the training floor, or anything that inhibits training.
2) Courtesy / Respect: Bow when entering and leaving the training floor. Bow when a teacher
enters or leaves the training floor. Say 'Thank you' or 'Arigato' and 'Hai, sensei', 'Yes sir', or
'Yes ma'am' often. Ask the teacher first before you leave the floor for any reason.
3) Relationships: Teacher-Student (oyabun-kobun) and Senior-Junior (sempai-kohai). In
Japanese tradition, the relationship of master and apprentice is comparable to that of parent
and child.
4) Honor: Carry yourself in an honorable fashion in dealing with people in and out of the dojo.
In the dojo, this includes respecting your classmates and teachers by giving them your best.
Outside of the dojo, this includes doing the best you can for others.
30

Terms
Pronunciation - http://en.wikibooks.org/wiki/Japanese/Pronunciation
General Terms
Dojo
- 'Place of the Way'; training hall
Sensei
- 'One who comes before'; Instructor
Sempai
- Senior Student
Kohai
- Junior Student
Hai
- Yes
Osu
- A greeting used in various styles.
Karate-do
- 'Way of the Empty Hand'
Commands
Yoi
Kiyotsuke rei
Jiyu kumite
Hajime
Yame
Mawate
Seiza
Mukso
Shomen ni rei
Otagai ni rei
Tate
Moichido
- Ready
- Line up, bow
- Free sparring
- Start
- Stop
- Turn
- Formal sitting position
- Concentration / Meditation
- Bow to the front
- Bow to each other
- Stand up
- One more time
Counting
Ichi
Ni
San
Shi
Go
Roku
Shichi
Hachi
Ku
Juu
- One
- Two
- Three
- Four
- Five
- Six
- Seven
- Eight
- Nine
- Ten
(Note: 'Shi' may also be pronounced 'yo' or 'yon', since 'Shi' can also mean death.
'Shichi' is alternatively pronounced 'nana', and 'Ku' is alternatively pronounced 'kyuu'.)
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Karate Precepts
Perfect one's character:
Do not harbor hatred and bitterness. Negativity breeds negativity. Love one another.
Enough cannot be said on this.
Dedicate oneself to others:
And not just to oneself. Selfishness leads to hate, which leads to anger. Anger consumes
all in its path and is never quenched, except by effort, which rebuilds. This may be one's own
effort, or the effort of another, changing your nature and your life from the inside out. This
will influence those around you.
Uphold honor, bravery, and justice:
In these you will find right paths. Selfishness corrupts. Patience instructs. Only time
will tell.
Never stop learning:
Always consider following right paths. Think not on the way of life or death. Do not
settle for less than truth, or you will be deceived. Letting go of life too quickly is not always
honorable. Let go of concern for your life or death; seek only honor and truth. Focus only on
these, then pain and deception turn into lessons, or blessings. You must always seek greater
understanding, so you may seek greater truth.
Obtain victory without conflict:
The paramount of skill is victory without conflict. Preserve the whole using your empty
hand. You must practice preserving the whole in every thing.
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Karate Principles
'The ultimate aim of karate lies not in victory or defeat, but in the perfection of
the character of its participants.' - Gichin Funakoshi, founder of Shotokan
Karate
The underlying principles of karate-do (Way of the Empty Hand) include not only selfdefense, but a system of learning that provides one with a tool for self-improvement. Its
accessibility is shown by its ability to be practiced hard or soft, by nearly anyone, and nearly
anywhere, even in one's own mind. Its precepts and discipline can lead us on in the difficult
times of our lives. This is the connection of body, mind, and soul.
'There is no first strike in karate.' - Gichin Funakoshi
Karate-do is a way of life that teaches one to be the best he or she can be, in spite of and
because of the worst situations that one faces. Karate is a code of conduct that avoids conflict;
its level of force is only stepped up if absolutely necessary. In this way, karate may be used to
defend oneself and others without striking a single blow.
Way of the Empty Hand
Karate is not simply a method of empty handed combat, but also a way of peace. Keep
your mind open to the situation, and to the Truth. Do not miss the forest for the trees. Cut
through all the hype and find understanding. Your hand, the human hand, is the most
versatile physical tool on the planet. Your mind is an even more versatile tool. It is the tool of
your human soul, human instincts. In that way, your mind is a hand, reaching out for truth,
greater things. Therefore, Karate is the way of uniting body, mind, and soul, that one may be a
sharpened tool. Once one has learned Karate, its textbook of technique, philosophy, kata, one
should digest it and make it part of one's nature. Continue to sharpen yourself, refining what
you have learned, using it to your advantage and the good of others.
33

Karate Syllabus
Review all relevant articles on the drills, principles, etc. that you will need to know for
your examination. New students begin at 1st student rank. Rank examination candidates will
be chosen by the instructor(s) based on each students confidence in the material, time in
training, character, and work ethic. Students must attend class regularly for 6 months and
meet all requirements for his or her next rank before being considered eligible for
examination.
Starting with 3rd rank, each rank examination will cover all technical requirements
from previous ranks (including kata, techniques, etc.). Sparring and conditioning
requirements gradually become more difficult with each rank examination. Conditioning
requirements can be tailored to you if there are any existing medical issues. All students will
be expected to learn at least a basic grasp of the 'bunkai' (application) of each of the required
kata.
Junior student rank requirements
1st Rank
A willingness to learn!
2nd rank
Basic footwork and stances - attention and ready stances, long and short fighting
stances, horse stance. Shuffling footwork for each direction while using combinations.
Punches - Jab, cross, outside & shovel hooks, uppercut, overhand cross, reverse
punch
Blocks - Low, inside, outside, and high
Kicks and strikes - Front snap kick, knee kick, elbow strikes, palm strikes
Other techniques - Slips, ducks, parries, clinchwork
Drills - Alternate & call sparring, breakfalls, slip & duck, kuzushi, shadow boxing
Conditioning
15 minutes of interval training (jogging and walking)
3 sets of 40 repetitions of each of these exercises: chair pushups, angled pullups (using
rings or sturdy vertical base), knee tucks (seated), and jackknife squats
Hold horse stance correctly for 20 minutes
Hold leaning plank & shoulder bridge 1 minute each
Minimum training time and age
Students must be at least 6 years of age to test. The minimum training time is 6
months. However, all students who had been previously living a sedentary lifestyle can
realistically expect to take at least a year to earn 2nd rank.
34

3rd rank
Karate techniques
Blocks: Knifehand
Strikes: Knifehand, Four finger spearhand thrust
Stances: Back stance
Kata Kihon Kata Series (Shodan, Nidan, Sandan)
Sparring - Basic one step sparring drills against junzuki; two 2-minute rounds of light
contact sparring
Conditioning
20 minutes of interval training (jogging and walking)
3 sets of 40 repetitions of each of these exercises: chair pushups, angled pullups (using
rings or sturdy vertical base), knee tucks (seated), and jackknife squats
Hold leaning plank & shoulder bridge 2x1 minute each
4th rank
Karate techniques
Hammer fist, leg checks, backfist, ridgehand, roundhouse kick, leg kicks, cat stance
Footwork - Step up, step across, pivoting
Kata Pinan Nidan
Sparring Basic one step sparring drills against kicks
Two 2-minute rounds of light contact, and one 2-minute round of medium contact.
Students should also know a few sweeps and basic grappling / lock escapes by this rank.
Conditioning
8 laps of interval training (jogging and walking)
3 sets of 30 repetitions: supported squats
2 sets of 20 repetitions: kneeling pushups
2 sets of 20 repetitions: flat straight leg raises
2 sets of 7 repetitions: Australian pullups
Hold leaning plank & head bridge 2x1 minute each
5th rank
Karate techniques
Blocks: Support hand / augmented block
Kicks: Crescent kicks, back kick
Kata Pinan Shodan
Sparring - Three 2-minute rounds of medium contact sparring, and a basic grasp of
using footwork and techniques while in horse stance.
Conditioning
3x30 each: supported squats, kneeling pushups
2x10: hanging knee raises; 2x5: jackknife pullups
Hold 1-arm plank for 30 seconds each side; Hold full bridge 2x30 seconds
35

6th rank
Karate techniques
Kicks: Side kick, lead leg kicks with and without footwork, double kicks
Kata Pinan Sandan
Sparring - Intermediate one step sparring drills
Three 3 minute rounds of medium contact.
Conditioning
2 sets of 30: Full squats
2 sets of 20: Full pushups
2 sets of 15: hanging knee raises
1 set of 5: hanging leg raises
1 set of 7: jackknife pullups
1 set of 3-5: partner assisted full pullups
Basic proficiency in headstand and L-sit progressions
36

Senior student rank requirements
All students testing for senior student ranks are required to engage in three 3 minute
rounds of medium to hard contact free sparring, age and health allowing, at the end of the
examination. The minimum age for senior student ranks is 13. Candidates should be very
dependable and dedicated, as well as be willing to assist in teaching classes. Senior students
should demonstrate continued improvement in dynamic and static calisthenics progressions.
The ultimate goal is to be able to complete the progressive calisthenics Century Test at the
examination for 1st Instructor rank. Lastly, starting with the examination for 7 th rank, students
must be willing and able to set aside at least 4 hours on a Saturday for the examination
process.
7th rank equivalent of brown belt
Improvements upon the basics
Students are expected to show improvements in body shifting, counter attacking,
footwork, in-fighting, transitioning between ranges, and overall 'ringwork' / tactics. Students
should also have improved fitness and flexibility, as well as confidence in and at least some
personalization of basic techniques.
Stances Crane stance
Blocks Brush block, Elbow block, Cross arm block
Strikes One knuckle punch
Kata Pinan Yodan, Pinan Godan
Bunkai - students should be proficient with basic kata applications for knifehand block,
hammer fist block, elbow block, and brush block.
Grappling- Clinchwork, locks and holds, throws and takedowns, groundwork
positions, transitions, and basic tactics.
8th rank
Kata Naihanchi
Kicks Basics of spin kicks
Footwork - Students must have a grasp on the basics of all of the types of footwork of
'Nekoashido' (refer back to 'In Pursuit of Perfection II'). Students will be expected to start
learning to adapt using different techniques in combination with these types of footwork.
9th rank
Kata Bassai
Sparring Advanced one step sparring drills
Students should be showing progress in adapting and personalizing their techniques, as well
as demonstrating combinations, and improved reactions.
37

10th rank
Students will be considered ready for 10th rank when they demonstrate considerable
improvement in overall strategy, technical proficiency, dependability, and dedication.
Grappling skills, footwork, strikes, kicks, blocks, combinations, defense, and counter attacks
should all flow together, as well as show significant improvements and less technical flaws.
Free sparring should show an advanced level of adaptation and focus. Overall, students
should show a good understanding of and proficiency in the proper use of body mechanics.
Kata Wanshu
Knowledge and Character
Students should be able to demonstrate at least a basic knowledge of the lineage of
their style, as well as improved character, and a dedication to refining themselves even further
as they walk the road to Instructor ranks. Essentially, the student must show, with his or her
attitude, knowledge, and training ethic, that he or she is willing to begin training to become an
instructor. This path is less about learning more techniques and more about adapting and
combining the techniques you already know, as well as learning how it all fits into a cohesive
system.
38

Instructor Rank Requirements
Instructor candidates must be willing and able to set aside at least 4 hours on a
Saturday for the examination process.
Rank 1 equivalent of shodan / 1st degree black belt
Technical Requirements:
Personal Polish, Proficiency in Maai, Knowledge, etc.
The major difference between the student and instructor ranks is not simply the
number of techniques known, but also the mastery of those techniques. The instructor
candidate must also demonstrate improved overall conditioning, knowledge, strategy,
discipline, and fighting ability. An increased depth of knowledge and understanding of the
required kata will also be expected. The candidate must demonstrate proficiency in all
previous requirements, as well as an overall technical polish. He or she should possess
compact, personalized, and internalized technique.
Proficiency in ranges, timing, and distancing ("ma-ai") should also be demonstrated.
Candidates should be able to clearly explain how techniques work, how they work together,
and how to manage ma-ai. The candidate must also show at least a basic proficiency in the
principles of Zanshin, Haragei, Mushin, Ki Ken Tai no Ichi, and Hei Jo Shin. Lastly, the
candidate should have improved knowledge about the lineage and history of karate, as well as
show a high degree of dependability in helping junior students. Essentially, a student testing
for Instructor status should demonstrate a great degree of knowledge and maturity, as well as
overall mastery of the basics, with few to no technical flaws.
Sparring
The candidate will be expected to be able to spar at 3 junior students (6th rank or
below) and at least 2 senior students. The level of contact used will be dictated by the level of
the candidate's partner.
Kata Kushanku
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Physical Requirements:
The candidate must have a thoroughly improved foundation of functional strength and
endurance. You must be able to - Explain the body mechanics behind the exercises, as well as be able to teach students how to
develop their own routines and progressions.
- Write brief, intense training programs for students of different fitness levels
- Run at least 1 mile, age and health allowing. Skipping rope or another type of aerobic
exercise may be substituted if running is not feasible.
- Demonstrate skill and strength in the exercise progressions for pushups, pullups, leg raises,
and squats. At your examination, you should be able to perform what is called the Century
Test http://pccblog.dragondoor.com/al-kavadlo-century/
Minimum training time and age Students must train regularly for at least 5 years before being eligible to test for
instructor rank. Up to 10 years is realistically expected. The minimum age is 15.
40

Rank 2 Senior Instructor
Primary Requirement Personal Development
The senior instructor candidate must primarily make efforts to completely internalize,
polish, perfect, and personalize all of the basic techniques and principles. Attaining the
instructor level is a sign of the student having 'learned how to learn'. In other words, he or she
has learned all of the tools and basics needed to develop as his or her own martial artist, not
just as a product of the style. A senior instructor candidate must be the natural development
of this process.
The candidate must also adapt the basic techniques to his or her own personal style.
This must be demonstrated in shadow boxing, combinations, kata, sparring drills, and free
sparring. Improvements in balance, speed, power, focus, coordination, and agility will be
among the primary qualities looked for.
With this in mind, the candidate must be able to demonstrate a much deeper
knowledge of the general principles of movement and body mechanics as they relate to
martial arts and fitness. As such, the candidate must have an in-depth knowledge of all of the
kata required for junior instructor, as well as be able to confidently teach up to junior
instructor level classes. Also, junior instructors must be able to demonstrate a notable
improvement in overall technical ability and physical conditioning before finally being
considered ready to testing for senior instructor.
Technical Drills
The candidate must also have a thorough understanding of the Mizuumi ryu Karate
technical drills 'Nekoashido', listed in 'In Pursuit of Perfection II', such that he or she will be
able to help students develop their fighting ability through these drills. He or she must also
develop at least 4 advanced sparring drills. The drills should demonstrate his or her own
personalized style and knowledge of different types of techniques. The drills should also
demonstrate economy of movement and effectiveness for self defense.
Kata Seipai, Gojushiho Sho, Jion, Annan, Seishan
Ryukyu kobujutsu Bo kihon
Shuji no Kon Sho
See the Yuishinkai Kobujutsu syllabus for rank requirements in the Ryukyu kobujutsu
system - http://www.yuishinkai.info/syllabus
Improved knowledge of grappling and locks The candidate must demonstrate ability in the application of such techniques. At least
one year of training in a grappling style is recommended.
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Minimum training time and age Students must train regularly for at least 3 years after attaining junior instructor status.
At least 4 years is realistically expected. The minimum age is 18.
Participation in teaching The candidate must also regularly help teach classes.
Improved Physical Conditioning
Candidates should be able to display at least basic proficiency in more calisthenics
progressions, including bridging, hand balancing, and statics. Unilateral exercises (one arm or
one leg) are the goals.
42

3rd Instructor Rank - Full Proficiency
General Requirement
The candidate must strive to be a well rounded martial artist and human being. The
goal is to improve physical ability, teaching ability, depth of understanding of martial arts in
general, and personal self expression of technique without being bound by stylistic
limitations. The candidate should be able to explain at least 3 major benefits that martial arts
training has given him or her. One should also demonstrate improved character and
dedication to others.
Physical Conditioning
The candidate must have a thoroughly improved foundation of functional strength and
endurance. You must be able to demonstrate skill and strength in the calisthenics
progressions for pushups, pullups, leg raises, squats, bridges, and handstands / handstand
pushups (age / health allowing), l-sit, and levers. You must also be able to explain the body
mechanics behind the exercises, as well as be able to teach students how to develop their own
routines and progressions. You should also be able to run at least 1 mile, age and health
allowing. Skipping rope or another type of aerobic exercise may be substituted if running is
not feasible.
The candidate must also demonstrate and explain a deeper knowledge of physical
culture. Knowledge must be demonstrated through an essay on an area of personal research
into any area of fitness. Ideas include, but are not limited to, nutrition, cardiovascular health,
and comparing various types of strength training. The essay must be at least 250 words. Be
prepared to give an oral outline of the basic points. You must also write example training
programs that include your reasoning for the exercise selection, as well as a 12-week training
cycle. There is no word minimum. Lastly, obtaining a fitness trainer certification is
recommended, but not required.
Teaching Ability
The candidate must be able to demonstrate a vastly improved teaching ability. This
includes a deeper knowledge of body mechanics, kata, helping students to adapt to different
situations and techniques, and so forth. At your examination, you must be prepared to
conduct a half hour long formal class on a kata of choice. You will also be expected to
demonstrate a thorough knowledge of terminology, philosophy, and general principles.
Knowledge of Martial Arts
The candidate must demonstrate and explain a deeper knowledge of martial arts in
general. Knowledge must be demonstrated through an essay on an area of personal research
into any area of martial arts. Ideas include, but are not limited to, investigating other arts,
learning the history of karate as a whole, using scientific research to benefit the study of
martial arts, and comparing forms or drills of various styles. The essay must be at least 1,000
words. Be prepared to give an oral outline of the basic points.
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Improved Strategy
You must also be able to demonstrate an improved knowledge of strategy by being able
to easily adapt to different fighting styles and sparring partners. The goal is to not be limited
by style instead of simply demonstrating mastery of style. Your fighting ability must
demonstrate honest self expression of technique, streamlined simplicity, and freedom from
stylistic limitations.
Minimum training time Students must train regularly for at least 3 years after attaining senior instructor status.
Helping Others
The candidate must teach regularly and be a good influence on others, in and out of the
dojo. One should aim to be not just a better martial artist, but a better human being overall.
Seek to make a positive impact on society compassion is more important than all the
technique in the world!
44

Makiwara Board Training for Karate
A makiwara board, a padded striking post traditionally used in some karate styles, is
one of my most recommended types of training equipment for karate practitioners. It is the
most recognizable of the "hojo undo", or "supplemental training equipment", used in the
Okinawan fighting methods now known as karate. There are a few different type of makiwara,
which share the purpose of helping develop correct technique, power generation, and
conditioning of the hands, arms, and feet.
Makiwara can either be purchased very affordably, or you can construct your own if
you have access to the needed materials. A makiwara can be attached to a wall, suspended, or
freestanding. The Tachi-makiwara (or, freestanding makiwara) is made up of a several foot
long post buried in the ground, such that the striking pad will reach about shoulder height.
Traditionally, rope is used to bind a pad of rice straw to the top to create a striking surface.
(Maki = roll; Wara = straw.) Other materials such as duct tape are suitable, however. Other
traditional types of makiwara include age-makiwara (hanging), ude-makiwara (round on all
sides), tou-makiwara (bamboo stalks or cane). The smaller and more commonly seen
makiwara boards are usually made of a pad that is covered with canvas and fixed to a board,
then mounted to a wall. There are some variations, such as clapper and portable makiwara.
For more details on all these types and ideas for construction, please view http://www.americankangdukwon.org/makiwara.pdf
The resistance provided by the makiwara when it is struck gets the body used to hard
contact and encourages proper form. A poorly formed technique will often bounce off the
makiwara because the body was not in correct alignment to transfer power through the
technique. When training on the makiwara, you will want to carefully, slowly strike it in such a
way that you will to condition your striking tools for delivering techniques, but also the rest of
your 'power chain'. This includes your legs, hips, and shoulders. In this way, you train them to
coordinate and move in such a way that you can get the most stability and power out of your
techniques. These include your open and closed hand strikes, kicks, elbows, and so forth
makiwara training allows for a lot of variety in technique. With enough practice on the board
your striking areas will adapt and strengthen the bones, and connective tissues used for the
strikes.
While callouses commonly form over the knuckles with enough practice on the
makiwara, this is not the goal it should merely be a side effect. You must take great care in
makiwara training, and always use proper technique. While you do want to learn how to strike
the makiwara with at least a moderate degree of force, you also want to make sure you learn
correct ways to strike it, then take it slowly when doing so. As you progress with makiwara
45

training, you can gradually increase the speed and force of your strikes. Be sure to use
something like Dit Da Jow or similar liniment after training on the makiwara.
Before you begin any training with makiwara or other impact tools, be sure to find a
qualified instructor so that he or she can supervise your makiwara training. This will help you
to learn control and proper technique in your striking, which will prevent injuries and also
make sure you know how to get the most out of your makiwara training. Persons under 16
years of age should avoid hitting the makiwara with excessive force. Always begin striking the
makiwara with a low number of light strikes, and always err on the side of caution. If any kind
of swelling, bruises, tearing of the skin, etc. happens, cease makiwara training until you have
fully healed. Injury prevention is very important to keep in mind as you engage in any kind of
physical activity, especially when using makiwara! As such, never engage in makiwara
training, or any other kind of training, to the point of over-training or injury. Your health is
the most important thing!
As noted before, there are many different types of makiwara. There are many offered
online for purchase, but as also noted, it is important to understand the uses of the makiwara,
as well as differences between the types of makiwara available. I highly recommend reading
the book 'The Art of Hojo Undo' available in print and for Kindle, via Amazon - for details
on these types, as well as training exercises, and even how to construct your own. Having your
own custom makiwara may be preferable to purchasing a makiwara board if you need
something that has more 'give' or allows for more variety of techniques and footwork to be
used (such as an ude-makiwara).
If you would like to use other types of resistance for your striking techniques, please
keep the following point in mind. When conditioning your striking tools, you should not use
any surface for training that has no "give" or cushion of any kind, or is harder than your own
body. This includes trees, bricks, and walls. If you would like to add cushioning though, try
wrapping heavy duty rope or old thick carpet around a tree. There are also various types of
wall punch pads that can be attached to a wall. To preview or purchase makiwara boards,
makiwara bags, wall punch pads, and other training tools, as well as the book 'The Art of Hojo
Undo', view this page http://astore.amazon.com/makiwara-20
Makiwara training is only one of many methods used in 'hojo undo.' The book 'The Art
of Hojo Undo' has a lot of excellent information on this ancient style of training that was
developed as part of the Okinawan fighting methods now known as karate. The exercises used
in hojo undo are highly functional, and closely relate to the types of movement that you use in
46

kata. The book contains information and diagrams for not only various exercises, but
describes related techniques, and how to construct equipment. The author also draws
similarities between various techniques used in different styles, how the exercises benefit
techniques, and even devotes a chapter to warmup exercises, which is important in injury
prevention. Last, but not least, there are some details on the history of karate as well as the
differences between "traditional karate" and today's modernized "sport karate".
The ancient training methods described in this book show you how the old masters
taught their students to not only toughen their bodies, but toughen their minds, as well as
develop spiritual discipline through dedicated training. This helped them become complete
warriors. Not only that, the training methods are of great benefit to almost any martial arts
style, even various types of wrestling and other grappling arts, because of the benefit to grip
strength and explosiveness.
Primary sources used for this article ymaa.com/publishing/books/karate/hojo_undo
en.wikipedia.org/wiki/Makiwara
www.americankangdukwon.org/makiwara.pdf
To view pictures and descriptions of 'hojo undo' and 'odd object training' equipment
that we have put together, visit my odd object training blog and click on the link near the top
that says 'Our Hojo Undo and odd object training equipment (pictures)' http://www.oddobjecttraining.com
47

Strategy
In the broad view, a warrior must uphold the values of his or her society to be of any
honorable use. We all depend on one another. The warrior must quell disorder, promote
peace, and cultivate character. In practicing the ways of war, one has an obligation to not use
them in an illegal or immoral fashion.
Let us now consider fighting tactics. First, we must understand self defense. One
should exercise caution in the use of force. Awareness must have the highest priority.
In self defense, one must be able to read the situation and potential adversary. Pay
attention to the neighborhood, your own mental and physical state, as well as the mental state
of potential attackers. One can never be too careful. When visiting a new area, stay in well lit
areas that seem safe. Also try to find good information on the right places to stay if you are
going to be in town for a while.
There are many articles on the uses of makeshift weapons, and weapon disarms. Not all
such articles are realistic, nor are any of them a substitute for hands-on defense training. They
may be a supplement to such training from a true instructor. The broken rhythm of fighting,
the form without form, and the warrior's mindset are difficult to learn without guidance.
Blend with or break the opponent's energy, rhythm, or attitude. Read timings/habits
quickly. This is applied to hand to hand combat, large scale combat, and overall strategy. You
must be ready to defend yourself as soon as you leave your home, even if you are sick, caught
off guard, outnumbered, or overwhelmed by a stronger attacker. You must be prepared for the
worst. End the fight as soon and as peacefully as possible; simplicity and instinct are key!
Many fights actually begin at or near home; before a disagreement turns into an
altercation, try to defuse the situation. In any altercation, use positive reinforcement. 'I
know / am sure you're a nice person, but I would rather not (fill in the blank).' Remember,
martial arts are not just collections of fighting techniques, but 'arts' by which we defend the
quality of life for ourselves and others.
'Budo' and 'kung fu' have rather holistic meanings for everyday life, and not simply
'martial arts', as they are so commonly translated. In this sense, 'martial art' may itself take on
a new meaning. 'Martial' certainly connotes fighting tactics, yet 'art' presents a deeper level of
understanding. Do everything you can to 'preserve the whole'. Do not fight if possible - take
the path of least resistance if conflict is inevitable. Fight out of necessity rather than hostility.
An attacker believes he/she has an advantage. This may include a weapon, surprise,
strength, and so forth. He / she is also more likely to attack you if he / she sees you as a
potential victim. Therefore, be cautious when you are fatigued or alone, and do not appear
timid, even if you are smaller than potential attackers. Always try to stay aware, and prepared
to talk your way out of a situation, or defend yourself.
The environment, mindset of the attacker, and effects of panic will further handicap
you. Your attackers do not come at you in prearranged patterns. You have to be ready to fight
48

back, and take the initiative, because every second counts!
The best defense is a good offense. Use distance and the environment; be spontaneous.
This is all very important against multiple assailants! Your movements must be fluid,
economical, and not overly mechanical. The longer the fight, the more dangerous it becomes!
When in unfamiliar territory, scan for escape routes, taking potential obstacles into account.
Don't forget pepper spray, pinching, biting, etc. to provide distractions. Overall, you want to
be as prepared as possible for potential violence.
When faced with a heavy handed puncher, his or her hand speed and upper body
defenses may be hard to match or get past. In this case, timing and creativity are of high
priority. In a street situation, you do not have time to memorize his or her habits. Watch for
openings in the attacks, and draw out your opponent for a timed hit. Don't forget use of body
shifting; especially to the outside of the opponent, which will present you with a strategic
advantage. This reduces his / her options by 50%. This will be easier or harder to do
depending on the attacker's training; such is hard to judge immediately, so it is instead better
to take the initiative and/or counter-hit as quickly and efficiently as possible. Untrained
punchers, however, tend to have a large amount of telegraphing (movements that signal a
certain attack).
Against a well trained kicker, be careful he or she can often change a kick's height or
target before putting his or her foot down. On the other hand, remember that taking a foot off
the ground means less support as such, off-balancing an attacker during their kick is
(generally) easier. Also, a kick generally takes longer than a punch to reach its destination.
You will want to react to the opponent's starting movement as quickly as possible with a
jamming technique or combination.
You must maintain a strong cover from which you can counter swiftly, and off-balance
your opponent while their kicking foot is still traveling. Try to close in the distance with the
kicker, and reduce his or her options. Elbows and knees are particularly effective for striking
away kicks. Use caution, however, if your attacker appears trained in a heavily bodyconditioning oriented flavor of Muay Thai / Thai boxing, Kyokushin karate, or the like.
Counter striking to vital areas that cannot be conditioned (solar plexus and so forth) will be
even more important in these cases.
Many fights end up hitting the ground. Even if you are comfortable working from the
ground, you must try to get a dominant position as soon as possible. There are many potential
dangers in ground fighting on the street - more attackers arriving, glass on the ground,
weapons, and your most immediate attacker being much heavier, and so forth. A grappler will
have methods of closing the fighting distance with you, and taking you out of the range from
which many types of strikes can be thrown solidly. In this case, use standing submissions,
reversals, makeshift weapons, and/or muay Thai style clinching (using elbows and knees as
well). Do not over-extend your strikes, or leave them extended for long after delivery, against
a seasoned grappler.
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When faced with an attacker who you suspect has a weapon, you will, of course, have
even more reason to seek means of escaping the situation other than hand to hand combat. It
is possible that if you comply with your attacker, they will leave you alone afterward. However,
do not always be quick to believe that he or she shares your belief system; they could very well
harm or even kill you after getting what he / she wanted.
The attacker may also be on drugs such as PCP, which would make him or her very
dangerous to deal with. Pain compliance may not work as well against such an assailant. Use
the environment, such as getting free to run and throwing things in his or her path. If at close
range, try to stop any weapon from even being drawn. If this is not possible, dodge an attack
or jam it as your opponent comes at you. Control the wielding arm, and strike at your
opponent with your free limbs, head butts, etc. until you can disarm or subdue. If you get
caught off guard with a handgun, use distraction or other methods to defuse the situation, and
disarm if necessary.
Overall, there is no way anyone can plan ahead for all situations. However, one should
constantly learn, as well as use strategy, adaptability, and heart to one's advantage. In life,
stay truthful to yourself and loved ones. Be honorable as possible in every situation - your
enemy today may become your ally tomorrow. Also remember that what protects and upholds
you today may hinder you tomorrow. Watch carefully, ask questions, and never stop learning.
50

Peace, Harmony, and Truth
Practice the Way of the Empty Hand to become as an empty vessel. This is so that you
may take natural courses of action, like water, that you may find the path of least resistance.
This is in order to better understand and utilize your nature, as it relates to the universe, and
universal truth.
Practice the Way of Peace and Harmony in every way possible. Strength of mind, body,
and soul is a tool for peace and harmony. Peace and harmony give strength meaning.
Life, like the ocean, is an ebb and tide, a give and take. Learn to subside and crash upon
the shores of life. Study, recover, train, become...Then give it all back. This all relates to not
just combat, but life itself.
Like the ecosystem, people all depend on each other. Do not hesitate to plant a good
seed. Though 'an eye for an eye' makes the world blind, a favor for a favor makes the world a
garden.
In your search for peace, harmony, and truth, strip away the unessential. Make leaps of
faith; give it all your best effort. Do not ever hesitate, or stop learning. Reach to the bottom of
the lake of your soul. I wish you the best, and God bless you.
51

On Teaching
'True karate-do is this; that in daily life one's mind and body be trained
and developed in a spirit of humility; and that in critical times, one be devoted
utterly to the cause of justice.' - Gichin Funakoshi, Karate-do Kyohan
The major concern in teaching martial arts is helping others. While it is not wrong to
make a living from teaching, prestige is nothing without setting a good example. We can not
have desirable progress in the 'martial ways' or peace and happiness without mutual respect.
To ensure continued progress in the effectiveness of philosophy and technique of our
own arts, we must study our arts diligently while being open to other perspectives. Teachers
must set an example for students by also being model students. This level of modesty can take
years to cultivate, and is one of the ultimate goals of our training. Also, before we can realize
our full potential in teaching others, we must honestly learn our own strengths and
weaknesses. Let us look at ourselves in the mirrors of truth and good standards, while chasing
the rainbow of perfection.
'The technique of the martial arts is like the universe - there is no limit to
knowledge. One must realize no limit to one's performance.' - Hironori Ohtsuka
Most of all, we should be respectful and modest. We must remember to have and give
respect as least as much as we get it. It is easy to lose modesty under a pile of well-practiced
technique. Yet, without modesty, one has gained nothing from training. We learn the realities
of fighting so as to know how to avoid fighting and take the most honorable approach. There
are no winners in war - only losers. With this in mind, we must punch and kick not to win or
lose, but to learn from each other in martial brotherhood.
'Have no regard for the martial aspects when training, but rather adhere to the way
of peace.' - Hironori Ohtsuka
52

Walking the Path
'From one thing, know ten thousand things.' - Musashi, Go Rin no Sho
(Book of Five Rings)
It is hard to describe the true experience of kata ('set forms' / 'formal movements' in
various Japanese arts) with words, in the way it is hard to describe a symphony with sheet
music alone. Similarly, it is difficult to understand the true way of karate after having
practiced kata only a few times. Life is in the living - swimming is in the water - karate is in
the empty hand. Karate is not in the clenched fist, but in the open mind and tempered spirit.
This is the true path of budo.
Much practice and study of technique are required for its digestion and understanding.
In this way we slowly come to view the true path. While we may begin with 'a way', a style of
technique, this gives us the foundation to find 'the way'. What we call our style is simply a
symbol for what we practice and absorb, and should not be confused with the true way.
However, practicing a well-taught style may teach us many things. In diligent, proper training,
we find the flexibility and focus of not just our bodies, but also our minds. A tempered spirit is
a tool that solves according to internal principle, and guides technique. In light of this, listed
below are a few general factors that we should train in ourselves, for others, along the martial
path.
Power and endurance: Explosive strength is a must in the performance of athletic skill.
Ways to develop power include (but are not necessarily limited to) plyometrics, body weight
exercises (with or without partners), cardiovascular training, and stance training. One must
also have mental fortitude to press on past the comfort zone. Spiritual development occurs as
a natural result. Every day provides fresh lessons.
Rhythm, timing, distance: Fighting and music have often been compared to one
another. If you understand rhythm, you will know how to break your own - and find your
opponent's. Timing, then, is a necessary consideration in employing the use of rhythm and
broken rhythm. To develop rhythm, we may start with kata, then understand bunkai
(application of kata), and then learn how to adapt naturally. In this way, one may control the
distance between oneself and one's opponent - both physically and mentally. Many different
sparring drills may be employed. The serious study of rhythm and timing may provide many
lessons on understanding the ebb and tide of life's many seasons.
Awareness and adaptability: While we by nature depend highly on vision, we may train
ourselves to more fully use our senses. Knowledge is nothing without being mentally aware of
its application, or the spiritual flexibility to adapt to change in a positive fashion. Let us train
53

diligently so that we may do our best, and be prepared for the worst.
In this way, we can see that disciplining our bodies develops our mental clarity. In
cutting away the inessential, we develop our mental focus and begin to see the true path.
Thus, we make progress in our spiritual perception. In this way, we will take a positive
direction spiritually and morally, as we have already done mentally and physically. Thus, we
will make a positive effect on the world around us.
54

In Pursuit of Perfection, part I
In this series of articles, I set out an outline of the philosophy, techniques, principles,
and physical conditioning of Mizuumi ryu, the style founded and taught by Johnston Karate.
Mizuumi ryu is based on Heiwado Karate (the style of Japan International Karate Center) and
Boxing, with influences from grappling arts. Mizuumi ryu is dedicated to the development of
body, mind, and spirit.
In the pursuit of perfection of character - the ultimate aim of karate-do - one learns a
new mode of self-expression. In this way, verbal and body language take on new forms and
meanings. As a result, we may better effect positive changes within - and without - ourselves,
as well as more honestly and clearly express our inner hopes and desires.
In this light, let us remember that life is a give and take. In all fairness, we must treat
others as we would like to be treated. In this way, we may try to find the universal good and
absolute morality. Overall, we must seek the best possible solution in every situation. Studies
of ancient wisdom, and hard - yet efficient - training, will provide the answers.
What is invisible must become visible. What is visible must become invisible. The
rhythms, seasons, and cycles of life and nature are easily observed, but are hard to understand
without much study. To improve our own nature is even more difficult. Yet, let us look at
acorns. Depending on factors in the environment surrounding it, the small acorn disappears
in the ground and grows into a grand oak tree. In time, this oak produces acorns of its own.
Let us always remember that our only strength is the truth, for it will always stand. Let us
continue to seek the true path.
Remember these factors for external strength - power, speed, technique, agility,
balance, control, endurance. Remember these factors for internal strength - love, hope, faith,
discipline, looseness, determination, fighting spirit. Many subtleties and shades are contained
within! The factors for internal strength take time to foster, but are infinitely more important.
Difficult external training, and the wisdom of others will strengthen you on the inside - but
only as long as you want to learn. Also, adversities in life develop one's mental and spiritual
depth.
Massive strength and extraneous movements should not be necessary in technique or
application. Rather, we should consider power - smooth, explosive movement. Much practice
and training are required to gain the proper efficiency. Yet, unlike raw strength, there is
virtually no limit to skill development. Remember this in your physical, mental, and spiritual
training.
55

In Pursuit of Perfection, Part II
Many martial arts use forms to help teach not only the technique systems, but the
qualities and types of power that I put forth in the previous article. Proper rhythms - and
broken rhythm - must be understood. This is not simply for fighting, but also for life.
As such, let us look at 'Nekoashido' or, 'Way of the Cat's Foot', which is essentially
Mizuumi ryu's 'cat style' sub-system. It contains a set of technical drills intended to help
students develop cat-like agility, economy of movement, and skill in as many techniques as
possible. The drills help train the following: bunkai (applications) and kaisetsu (principles),
footwork, evasion, efficient counter-attacking, standup grappling / clinchwork, and breakfalls.
The general goal is to unify many techniques and methods into one structure, which is
loose, agile, and cat-like. The following qualities are very important: efficiency, flexibility,
power (including strain energy, falling energy, momentum, explosive power, and short
power), springy evasive movement, trapping hands and feet, as well as simultaneous attack
and defense.
Shuffling
This is a set of drills which will help develop speed, efficiency, timing, softness, and
rhythm in footwork.
Side and straight line shuffles. First, shuffle side to side, slowly then quickly.
Practice this with left or right leg in front, then switch and practice again. The three types of
side shuffles - side, behind, across. Next, shuffle forward and backward, shooting out punches
as you do so.
Also try performing kicks as part of shuffle practice. One drill is to perform two small
hops in which you switch feet, then perform kick of choice with the back leg. Before setting the
foot down, pivot to the opposite side of the kick and perform a full turn in that direction. (If
you kicked with the right foot, then turn to the left.) As you are planting your feet, shoot
forward with a jab with the lead hand.
Pivot shuffles. Best done with a partner. Step forward along the line of his or her
attack, then pivot the back leg behind the front leg, using a hip motion. If your partner is using
a straight punch, use a parrying strike while trapping his or her lead hand or arm (to set up for
grappling and/or further strikes). If your partner is kicking, use the motion to begin a
takedown.
Circular shuffles. Shuffle around your practice area, switching your balance. Stay
mostly on the balls of your feet, for lightness of foot. Then, use sliding circular shuffles - with
feet more planted for solid, but light steps. In this way, you practice for real fighting, where
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you need not only agility, but power and stability.
Parry shuffles. Coordinate both hands and both feet in simultaneous movement,
attack, and defense. Blocking isn't always necessary - better not to be in the way of the attack!
Smashing / Lunging
The basic technique is to perform a brushing block with the lead hand as your back foot
steps across to set up for a step-across karate reverse punch. As you improve, add a deeper
lunge to the punch, then explode with a kick. Then set the kicking leg forward and perform
another lunging punch with the other side. This sets up for very explosive movements.
Next, drill a continuous straight blast. Concentrate on controlling and/or jamming the
opponent's movement. This straight blast may be used to back your opponent into an
obstruction. If the opponent moves off the line of attack, quickly transition into the next
technique.
Once you have improved with these, add techniques that require both forward
movement and circular pivoting for full power, such as elbows, roundhouse kicks, and hooks.
Concentrate on boxing in the opponent and making him or her panic, or change tactics. Next,
add pulling / clinching / controlling techniques. Lastly, fast, well-timed, evasive attack along
your opponent's line of attack should be drilled. Utilize techniques for parrying and bridging
the gap while simultaneously attacking. Quickly transition to off-balancing / sweeping /
groundwork techniques.
"Pushing Hands" / Standup grappling and clinching
The key is to push with the hands and pull with the feet. Leverage and positioning are
key. Firstly, review standing armbar submissions and wrist locks, then move into clinchwork.
The key is to control the opponent's momentum, so that you may effect an unbalancing
technique.
If the opponent resists a standing armbar, use your control of his or her arm offbalance them in a different direction, setting up for a standing wrist / arm lock or similar
technique, and a takedown. However, if the opponent reacts to your "pushing hands" by trying
to pull you back, push in and effect a blood choke or similar submission technique. This is just
one example. Also, as needed, use strikes, clinch work, and seizing or pain compliance
techniques (aim for joints, vital points, and muscles). Lastly, takedowns, throws, and sweeps
allow easy transitions to various ground submissions.
In the case of multiple opponents, you may throw one into another, or use an opponent
as a shield. Of course, these are just the basics. Keep training and studying to find what works
for you.
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Switching
The goal of switching is to use clever strategy to throw your opponent off his or her
rhythm / pattern. The basic technique is to quickly move forward with the lead foot while
performing a fast technique the lead hand. As you step, pivot the back leg around and 'dip' it
past the front leg, using a quick twist of the hips. This looks like a shortened step-forwardand-pivot body shift. This is essentially a 'step-behind' with the rear leg instead of a 'stepacross', and this kind of switching step is commonly used to set up side kicks.
The dip of the back leg may be large or small, but it must be fast and performed
immediately after the first technique. The dip sets up for a side kick with the front leg. After
the kick, retract the leg, come back to a front stance, and perform a roundhouse kick with the
back leg. Retract that leg to a front stance (pulling it back or setting it forward), then perform
a front kick with the other leg. Of course, one may change the techniques, but the idea is to
trick your opponent, "box" him or her in, and limit their movement.
One may also vary the switch, of course, to pivot and turn at various angles. This may
be used as a variation of "Pivot shuffles". The idea is quickly shutting down your opponent's
movement with tricky footwork. One could add in continuous strikes. Next, drill a turning
step. As with the basic switch, move in with the lead foot and hand, then pivot the back leg.
However, after this, follow-up with pivoting the body completely around. One should land in a
stance with the same leg in front as before. Perform techniques while using this footwork.
Lastly, vary your angles of movement while practicing such steps. Try it with a partner - you
will try to throw each other off-guard.
Sinking step
Move away or along the line of attack using a deep, lunging style of angular footwork,
while pivoting the upper body to evade a straight line punch. The hands should remain up,
ready to parry. The legs should remain loose but stable, so that you can move quickly to the
next position. A roundhouse kick or hook may be used together with a sinking step. A sinking
step also sets up for a quick counter. Sinking steps may also assist in performing jumping
kicks. However, such kicks are only used here to assist speed and power training.
In a real self defense scenario, one could 'sinking step' away from or under a punch
while using a brush block to off balance the opponent, while throwing a roundhouse kick as
the step is completed. A sinking step may also setup for pivoting into the opponent and
performing a fast combination.
Wedging in. Sink backwards with brush blocks, then sink forward with penetrating
sword hand blocks. This is to not only continue the idea of pulling and smashing, but to also
add your own momentum, as well as "uprooting" the opponent. The idea is to twist your
opponent and "cut" through their stance possibly effecting a takedown. This may be
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modified to setup for various types of takedowns.
Rockfall step. Sink away from an attack into a low stance while parrying / trapping,
then fall / wedge in with the lead leg. With a partner, practice using a knife hand block against
his or her punch while entering his or her stance with your own side facing cat stance. The
goal is to gain control of their center of gravity and knock him or her off balance while using
leverage (such as using a trapped arm) and strikes (such as shoulder / elbow / body checks).
While maintaining control of your partner, you may pivot away from him or her to create the
momentum needed for a takedown, or use leverage to throw the opponent.
Spinning step
This is a quick evasive pivot that sets up for techniques such as throws, back hands, and
back kicks. Like the basic switch step, move in with the lead foot and hand, then pivot the
back leg. However, follow-up by completing a full turn on the back leg. This back leg turn may
be compared to the pivoting often seen in karate kata. This type of step is more of a drill than
a direct application. As such, one may adjust it to include techniques such as spinning back
kicks, or throwing one opponent and turning with the back leg to face another. As with switch
steps, one may vary the spinning step to pivot and turn. Practice pivoting to one side, then the
other. Finally, adjust it to include defensive and offensive techniques, as well as various kinds
of steps (depending on what you need to practice). Spinning steps may also include practice of
throws.
Falling / Breakfalls
This helps practice ground work. Kicks, elbows, takedowns, setups for various
submissions, etc. may be practiced in conjunction with the rolls, falls, and position changes.
Simply keep moving, attacking, and transitioning. When breaking falls, use both momentum
and every part of the body to lesson the impact on any one part.
Back roll. This may be used effectively when falling backwards, and not just straight
down (in which case a side fall may be better).
Forward roll. Remember to "check" with the hand that is on the side you are falling
to, and "rocket" with the balls of the feet. This will help you roll with the momentum and clear
the ground. Do not land flat on your back, but instead bridge over quickly on your shoulder as
you keep your head tucked in.
Back control. This includes setting up a guard position and submissions when on
one's back. Also, practice changing positions from the ground, especially when it comes to
sweeps from the guard.
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Forward control. This is when you are engaged in standup grappling. Practice
sprawls, guard passes, mounts, ground strikes, submissions.
Side fall. Sometimes you may have to use a side break fall as not to get the wind
knocked out of you, or take damage to your back. Remember to loosen up as you fall and use
your arm to soften the blow. From here, use one or more kicks as you try to regain position
and control. This may be followed with a technical rise, clinch, shoot, leg sweep, and so forth.
In Summary
The ultimate goal is near-constant movement. One must be able to move in any
direction with agility. The best defense is a good offense. Press the advantage, cut your
opponent short, and jam their attack by sensing their pattern, their rhythm. It would take
many pages to break down the body mechanics of techniques, much less describe further
application in actual fighting.
Overall
Always engage in well rounded, sober training in the martial ways. Anything less is to
shortchange ourselves and all who we come in contact with. We must not be hostile, violent,
or proud, but ready to survive, protect, and lead. Do not mistake the truth for an
interpretation of the truth. Let us study "a" way for a while to gain an understanding of "the"
way - whose goals include perfection of character and dedication to others. This will increase
our knowledge of the internal factors, which we may call wisdom. Both our external and
internal strength should be used to carry ourselves with a positive attitude through life. The
mind and body are incredibly adaptable. The soul is capable of great depth - and great height
as well. Lastly, personal progress begins not in action, but choice. Let us decide within
ourselves to follow our goals and dreams.
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In Pursuit of Perfection, part III
Let us diligently train the external factors. This will help us develop power - not just
physical power, but strength that may help us walk the path of truth. Let our inner hopes,
then, shine through.
Nonetheless, I will detail a few ideas for external training. The following exercises and
routines are not meant to be a comprehensive list. Feel free to adjust the exercises and
routines below to suit personal goals & concerns. Also, one may instead use the Pavel's Ladder
method and/or a push/pull routine for one's exercises of choice.
http://goo.gl/EOklHA
http://goo.gl/jpDWAh
Warmup routine:
5 minutes of stretching
3 minute round of skipping rope
1 minute of pushups
1 minute of crunches
1 minute of squats
Take a water break
High intensity interval training routine The idea is to supercharge your
running routine by sprinting, then jogging, then sprinting, and so forth. Highly useful in
losing excess fat (and therefore toning up) as well as building your overall cardio. Also, in any
form of fighting, one needs both long term endurance and quick bursts. No matter how tired
one gets, one should always have that one last burst.
One way to start H.I.I.T. is to begin with a four minute cycle. Sprint for 30 seconds, and
then jog for 30 seconds, four times. Each week, one may add a sprint and a jog to the routine.
Work up to doing 15 minutes or more of H.I.I.T.
This routine may be done every day that you are working out. However, it is
recommended to have a nutritious, high-protein drink and "power snack" (such as a fruit or
granola bar) after H.I.I.T. Also, after doing H.I.I.T., rest at least two hours before heavy weight
lifting. On other workout days, rest at least half an hour before beginning another routine.
However, be sure to consult your own age and health, as well as a local fitness instructor, to
help design a well-rounded plan.
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Martial arts routine:
Depending on your goals, you may use personalized variations of this routine at least
twice per week. Add or subtract rounds as necessary, and always take a 1 minute break
between rounds. Don't forget cooldown periods, as well as water breaks to stay hydrated, and
plan ahead for proper recovery time and nutrition. If you also need to build strength, ask your
coach or fitness instructor about programming a strength training / aerobics split. Visit this
page for an example http://goo.gl/sKZdkr
Three 3 minute rounds of shadow boxing.
Three 3 minute rounds of heavy bag work.
Three 3 minute rounds of speed bag.
Three 3 minute rounds of partner shadow boxing.
Three 3 minute rounds of partner pad work.
Cooldown period / water break.
If needed at least one 2 minute round of light boxing with a partner, or at least one 3
to 5 minute round of light sparring using MMA rules, or at least one 5 minute round of
grappling with a partner. Use the appropriate equipment. Cooldown periods / water breaks as
necessary.
Body weight conditioning exercises ('calisthenics')
Calisthenics may be used to rehabilitate joints or even build strength in them.
Calisthenics may also be made progressively harder using leverage, positioning, and range of
motion. In this way, calisthenics can be very useful for strength training. Remember that even
if you are advanced at calisthenics, it is still a good idea to warm up the joints and muscles
with easier exercises. Never train to failure.
Take at least a 1 minute rest between each set. Once you have gained proficiency in an
exercise, feel free to move on to the next one. Start working on a new exercise by doing low
reps / sets and build gradually over time.
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Upper Body Calisthenics a few exercises
Pushups:
Knuckle or regular pushups
Decline pushups
One armed pushups
Pull-ups:
Rowing (aka horizontal pullups or Australian pullups)
Jackknife pullups
Full pullups
Uneven pullups
Abdominal:
Situps
Leg raises
Six inches
Lay your back flat on your exercise area. Your palms should be also flat on the ground,
with your legs straight out and knees locked. Slowly raise your feet to 6 inches off the ground.
If new to Six inches, keep your feet in this position for intervals of 30 seconds until you have
held the position for a total of 2 minutes. Slowly build the intervals until you are able to hold
the position for the entire 2 minutes without dropping your feet. Bruce Lee would commonly
hold this position for 45 minutes while watching a television program!
Calisthenics for the Legs
Full squats
Squat kicks - squat as low as you possibly can, and as you come back up, perform a
front snap kick. Alternate legs with each repetition.
One legged squats Use a door or wall to assist balance. However, one should try to
maintain balance during this exercise without relying too much on objects. To perform this
exercise, one may place one leg in front of or behind the body (depending on what one feels
more comfortable with) and squat with the other leg.
Horse stance training - sit deep in a very wide horse stance. To add difficulty, one may
practice strikes, perform calf raises in this stance, and/or add two dumbbells (which may be
balanced on the upper thighs, which should be perpendicular to the floor). Without weights,
try to hold the horse for at least several minutes. With weights, try at least two minutes total
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(even if one has to do this exercise for one minute, rest, then go for the second minute).
Bear crawls - get on hands and feet, with the body close to the floor (knees and elbows
should be bent). Move forward swiftly while staying low. Choose an area (20 to 50 feet) to
bear crawl across. Grass and matted floors are preferable. Bear crawling the length of it, and
back, is a lap. Build up to 3 laps.
Bunny hops - completely bend at the knees while keeping your back straight, and your
hands up. Jump forward explosively from the ground. Tuck your feet back in as you jump, and
land lightly. The goal is to perform bunny hops in quick succession. Grass and matted floors
are preferable. However, if using sidewalks to bunny hop, use excellent running shoes and a
bit of caution. Do at least 10 bunny hops. Eventually build up to bunny hopping the length of
your choosing. Masahiko Kimura, the legendary Judo player, once bunny hopped a kilometer!
Duck walk - start in bunny hop position, but instead move one foot in front of the other
without coming up at all. The goal is to move swiftly without dragging one's feet, or losing
balance. Do 3 laps of duck walking on grass or a matted area or until failure. One may also use
a sidewalk to duck walk, but remember to take the same precautions.
Exercises with weights
Remember to build gradually when using weights. Don't try to add too much weight
each week! With diligence, strength gains will come. The same is true with the other exercises.
Dumbbell exercises - upper body
Start with light weights if needed. Exhale sharply when performing a repetition, and to
inhale deeply in-between repetitions (or reps, for short). This routine should be performed 3
times a week, on the same days as heavy weight training with a weight bar.
Rows - these work arms and back. Best with two dumbbells, which should be placed
beside one another, and within arm's reach on the floor in front of you. A.) Start with your feet
shoulder width apart, then lean forward and stretch down your right arm and grab the right
dumbbell. Use your left hand and leg for support if needed. B.) Then, pull the right dumbbell
up as you bend your arm back to waist level, and carefully lower the dumbbell back to the
floor. This should be done quickly. C.) From there, grab the left dumbbell and perform the
same exercise. Build up to 2 sets of 20.
Weighted shoulder shrugs - perform at least one set of 10 each.
Dumbbell curls - best done sitting, so as to enforce proper technique.
Dumbbell flies - lay flat on your back on a weight bench, with your feet planted on the
floor. The dumbbells should be placed within arm's reach, one beside each arm. Grasp both
dumbbells from under - palms facing up. Instead of a curl-like motion, keep the elbows mostly
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locked, and squeeze your arms close enough together that the dumbbells touch. Build up to at
least 2 sets of 10.
Dumbbell exercises legs
Start with light weights if needed. Remember proper breathing during reps.
Weighted calf raises and squats - at least one set of 10 each.
Weighted one legged squats - at least one set of 10 per side.
Weighted horse stance - at least one minute in deep horse stance with a dumbbells
resting on each thigh, placed near the hip. Hold the dumbbells in place with your hands as
necessary. Build up to using heavier dumbbells and longer intervals.
Weight bar exercises
After a hard workout, remember to give your body enough time to recuperate.
Remember to maintain a healthy, nutritious diet with sufficient protein.
Power cleans - start with light weight on the bar at first to practice the technique. The
bar should be a few inches in front of your toes. Bend your knees slightly, and bend over to
grasp the bar, with palms facing the floor. Your hands should be outside of your knees. Jump
with an exploding movement as you jerk the weight upwards. As you do this, allow your
elbows to bend in front of the body and the hands to come to shoulder level. Also, the knees
should bend deeply as you land. Basically, you will be landing under the weight.
Weighted jumping jacks - With palms facing down, pick up the bar and raise it to chest
level, and bend deeply at the knees (it should look as if you just performed a power clean).
Jump your feet outwards widely while quickly pressing the weight over the head. Then jump
the feet back in as you bring the bar back to chest level. That is one repetition. Put enough
weight on the bar that you will be able to perform 8 to 10 reps.
Military presses - With palms facing down, pick up the bar and lift it above your head.
Lower the bar so as to let it almost completely rest on neck and shoulders. Slowly press the
bar upwards above the head. That is one repetition. Perform at least one set of 10.
Dead lifts - At least one set of 10.
Bench presses Always take at least a one minute rest between sets. Depending on
your goals, vary the load, reps, and sets as needed. Because of the variety of goals (the specific
sports training, for instance) and personal situations (health factors, scheduling, etc.), I can't
advocate a single approach to bench press training.
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I have been actively developing my approach to progressive calisthenics for strength.
Calisthenics are a great way to build functional strength, and do not require equipment. Check
out my article on this approach in this edition of the book.
Of course, no one routine fits all. Everyone is different, has different needs, experience,
and so on. Also, if you find the right approach for your personal lifestyle, you will be able to be
your own coach and construct your own routines. That being said, I do highly recommend
visiting a local certified fitness trainer, and relying upon his or her professional expertise.
Your trainer will be able to assist in getting a health assessment, and then start your on your
guided discovery. This way, he or she will be able to help you determine your fitness goals, as
well as the best methods to reach those goals.
To get a headstart on learning more about fitness instruction, read about the Seven
"Grandaddy" Laws of training. The article was written by "Dr. Squat", who co-founded ISSA /
International Sports Sciences Association. These 7 scientifically sound principles will help you
decide upon which routine or routines will work best for you, and modify your own routine as
needed. With time, experience, and sound instruction from a fitness professional, you should
be able to figure out the best approach for your personal lifestyle.
http://goo.gl/xt5g87
Also, don't forget to read through some articles written by ISSA certified fitness
trainers.
http://www.bodybuildingpro.com/issa.html
"Strength comes from health, speed comes from efforts, technique comes from experience,
will power comes from faith, serenity comes from old knowledge, progress comes from new
knowledge - today is now!" - Peter Urban, founder of American Goju-ryu Karate
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Outline of the Mizuumi ryu Karate approach
Mizuumi ryu Karate is dedicated to the development of body, mind, and spirit, in a
holistic manner. The primary physical goals of Mizuumi are to teach students traditional
martial arts, practical self defense skills, good health habits, and progressive calisthenics
techniques for training the body as one holistic, functional unit. Mizuumi emphasizes a well
rounded approach that teaches the body mechanics behind martial arts and exercise
techniques. 'Nekoashido' or, 'Way of the Cat's Foot' is Mizuumi ryu's 'cat style' subsystem. It contains a set of technical drills intended to help students develop cat-like agility,
economy of movement, and skill in as many techniques as possible.
Mizuumi ryu Karate aims to train students mentally through the discipline required to
obtain proficiency in martial arts and advanced exercise techniques. The Mizuumi ryu
curriculum also heavily encourages students to engage in ongoing personal research to further
expand the mind, as well as learn 'self coaching skills'. This way, students learn not only how
to train the body, but also the mind.
Mizuumi ryu Karate also aims to help each student spiritually. As students learn the
dedication and discipline required to become better martial artists, they also learn how to
make lifestyle changes that are beneficial to training. This includes proper rest and nutrition,
stretching, meditation, good mental habits, and learning or developing loving-kindness. As
students progress in their training, they learn how to become better partners for their fellow
students, instead of practicing competitively. Students are taught to put their partners' benefit
above their own. The primary spiritual goals of Mizuumi ryu are having compassion, resolving
violence with loving-kindness and without harm, and living in harmony with others.
Ultimately, with the above goals in mind, the ideal of the Mizuumi ryu style is to
dedicate oneself every day to become the best possible in every situation. This is not just for
martial arts training, but also for every area of life. We should actively seek out the best, most
natural solution for all parties involved while actively seeking to never use force or conflict.
Mizuumi itself is the Japanese word for 'lake' which I chose to be a metaphor for
taking the path of least resistance, and flowing naturally, like water. The goal is to take the
shape of the situation, like water taking the shape of its container and ultimately be as calm
and natural as a lake, no matter the situation.
This positive outlook, in sparring drills, relates to not trying to use brute force but
taking the path of least resistance. This especially utilizes the principle of 'irimi' blending in.
Both partners should be seeking not to hurt one another, but help one another to become
better at their techniques.
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This kind of training indeed translates very well to the outside world, where
partnership and compassion are valued more than simply looking out for one's owns needs.
Mizuumi ryu is dedicated to 'Wa no Michi', or, the way of peace. We should seek unity,
harmony, and peace within ourselves and the world around us.
This all points back to the goal of Mizuumi ryu Karate, which is to train the entire
person in a holistic manner, in such a way that he or she will be able to move and think freely
in accordance with nature. I will now go into more detail on each aspect of the system and
how it aims to help students. Mizuumi ryu primarily emphasizes principles of self defense,
strict etiquette, moral precepts, natural exercise movements, and technical efficiency.
Ultimately, Mizuumi ryu aims to train each student to free the mind and body of all
self-imposed restraints and try to become the best person he or she can possibly be.
Physically, the goal is to become fast, cat-like, and unpredictable. One should be able to move
freely in any direction, and be adaptable to any situation.
To meet this goal, the body is trained through hard work in basic exercise techniques
such that the body will be taught how to move more freely. As one progresses in this training,
the exercises should be modified to fit one's own body type and style of movement.
Eventually, the exercise techniques will start to resemble martial arts techniques. This has the
aim of directly training the body to achieve high levels of skill in athletic motions that directly
relate to martial arts.
This daily application of hard work helps the martial artist to also train his or her mind
through correct discipline. Eventually, the goal is to gain not only a high level of discipline, but
also a deep understanding of body mechanics. Of course, martial arts techniques should be
practiced during the same session as the exercises so that one may compare them to one
another and further understand the body mechanics.
With all of the knowledge and discipline gained from this kind of training, the martial
artist should be able to also start learning a much deeper understanding of the application of
the principles behind his or her martial arts techniques. This is the time when partner drills
have the most value. Of course, these are performed slowly at first to help each partner
recognize the techniques being thrown at them, as well as help them learn how to react
naturally according to the principles of movement they have learned.
In the Mizuumi ryu Karate approach, attacking techniques are generalized into
different styles of movement. The reasoning behind this is that if we try to think of a specific
counter to each and every kind of attack, and train in such a way, it will be potentially fatal in
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actual self defense. Basically, in a self defense situation, if we mentally 'lock up' and hesitate
while trying to figure out which technique is appropriate, it gives the attacker a much higher
chance for injuring or killing us. With this in mind, it is better to learn the principles of
movement and how to recognize styles of attack, such that one can learn how to adapt to the
situation. This points to the concept of 'zanshin', or a relaxed awareness.
This all goes back to being natural. One must be able to recognize the important details
quickly and react as efficiently as possible in a self defense situation. Economy of motion is
the most important thing no wasted movements or clutter.
The general learning curve intended is for body mechanics, mental discipline, and
ethical precepts to be practiced in the first phases of training. After such training, application
of principles, mental focus, and personal development may be assisted.
When it comes to body mechanics and general movement, Mizuumi ryu begins with the
concept of being able to move as freely and naturally as a cat. With this in mind, the primary
emphasis in physical training is on body weight training progressions that teach strength,
skill, balance, coordination, agility, and flexibility. Each exercise is treated as if it is a martial
arts technique that is to be practiced repetitively as a skill. In this way, athleticism, a high
strength-to-weight ratio, 'springiness', and economy of motion are highly trained. Using cats
as an example of natural agility follows the example of many styles of Chinese martial arts that
have traditionally studied the animal kingdom.
As far as martial arts techniques, the Mizuumi ryu style does not reinvent the wheel,
nor is it an 'anything goes' type of system that has no core or unifying principles. The nucleus
of the system is primarily formed by Heiwado karate and Boxing. The general structure of
each of these is maintained, but with a focus on making each and every motion as efficient as
possible, as well as on cutting out any redundancy in the overall system.
In practice, one example of this is not treating karate and boxing punches as being
completely different, but simply using different body mechanics to achieve power in similar
styles of punching. This kind of focus streamlines the curriculum, and helps each student to
easily categorize and internalize the techniques. In this way, clutter is reduced and
functionality is increased. Ultimately, if one does not think 'I will use a boxing jab' or 'I will
use a karate straight lead punch', but simply 'I am punching', this means one has begun to
gain the natural type of skill in motion that the Mizuumi system aims for.
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The kata are still held in high regard for the lessons they teach on rhythm, power
generation, posture training, transitions, and how to perform techniques in natural
combinations. Each kata is treated as a system of techniques that can be categorized, rather
than simply a collection of techniques that is to be memorized. This goes back to
understanding the body mechanics and styles of motion. When we look very deeply at kata,
we find quite often that they do not simply have many different types of techniques, but many
different ways to interpret common types of techniques.
With this in mind, Mizuumi ryu Karate treats each kata on the curriculum as a part of a
'family of techniques and applications'. Principles of self defense and body mechanics can be
gleaned and generalized from the kata with this perspective. As each kata and its techniques,
principles, and body mechanics are learned, applications are drilled with partners. As skill,
knowledge, and physical conditioning improve, one may reinterpret movements from kata
according to one's natural style. As the martial artist learns these deeper lessons from kata, his
or her natural style can develop. Ultimately, he or she can move away from the kata into his or
her own streamlined approach to technique.
The goal is to internalize techniques and styles of movement, in such a way that one
may become more natural. Not only are one's physical movements made more natural, but the
mind is also trained, by becoming a student of kata. As one cuts away at clutter in movement,
and comes to a deeper understanding of the common principles and styles of movement in
one's various kata, mental discipline and focus are also improved.
This is all important because it prepares students of Mizuumi ryu Karate to gain more
skill in Mizuumi ryu's 'Nekoashido' set of technical drills. Mizuumi heavily focuses on these
drills in order to develop cat-like agility and reflexes, as well as natural, streamlined
movement that can be adapted to any situation. Fanciful, overly mechanical applications are
heavily discouraged. Flowing, natural movement is emphasized. Keep in mind the metaphor
of the lake, or water peaceful movement that is in accordance with nature. The situation at
hand must dictate the movement needed. In turn, the techniques must spring naturally from
putting the body in motion. Of course, in all of this, the mind must be sharp and disciplined,
kept still and clear. Mentally, we must be like a cat - open, flexible, and ready to spring. The
goal is to adapt to the situation and take the initiative as soon as possible.
Over time, as the student of Mizuumi develops, he or she will hopefully become a better
partner, helping each and every fellow student become the best that he or she possibly can. In
this way, not only does he or she learn how to defend themselves, but also how to become a
better person on and off the training floor. This dedication to our fellow students goes back to
one of the spiritual goals of Mizuumi - living harmoniously with others.
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Ultimately, no matter which situation we find ourselves in, let us remember the
primary, and spiritual, goal of the Mizuumi ryu Karate. We must learn how to deal with
violence and aggression, but must work to not react violently, but compassionately. Even if we
must use techniques to defend ourselves or someone else, we must make every effort to do the
least amount of harm possible. Also, not just in training - but in life - we must develop active
compassion and the perfection of character through daily mindfulness and discipline. This
kind of daily effort helps to train the mind and focus the spirit to a great degree. As such, 'kiai'
has not only a physical interpretation as a combat yell but also exists within as the type of
'focused spirit' that the word implies.
The basic philosophy, 'Nekoashido' set of technical drills, and the approach to physical
conditioning in the Mizuumi ryu style of karate are outlined in the previous series of articles
'In Pursuit of Perfection'. Be sure to also review the rest of this book for more details on the
general principles of movement and self defense, techniques, partner drills, and kata that
form the Mizuumi ryu Karate syllabus, which is outlined in a previous article.
Don't forget to check out the Mizuumi ryu Karate main page for the latest news about
the style, including locations where it is taught.
http://mizuumiryukarate.com
Lastly, be sure to read the story 'Neko no Myojutsu' / 'Mysterious Technique of the Cat'.
It was written by Issai Chozanshi in 1727. The story primarily deals with the 3 levels of
attainment in skill.
https://da2el.wordpress.com/2010/05/04/story-neko-no-myojutsu-mysterious-techniqueof-the-cat/
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Outline of the basic structure and principles of the Mizuumi ryu system
Mizuumi ryu Karate is a hybrid style dedicated to the development of body, mind, and
spirit. The nucleus of the style is formed by Heiwado Karate (the style founded by Japan
International Karate Center) and Boxing, with influences from grappling arts. The goal is not
to promote it as any kind of "best" or superlative style, but simply as my own unique approach
to existing traditional martial arts. The major goals are to help students improve their self
defense skills, develop confidence and discipline, and boost their fitness and health. We
basically try to help all of our students become better people overall, and believe that helping
the community in selfless love is the best of all.
The primary physical goals of Mizuumi are to teach students traditional martial arts,
practical self defense skills, good health habits, and progressive calisthenics techniques for
training the body as one holistic, functional unit. Mizuumi emphasizes a well rounded
approach that teaches the body mechanics behind martial arts and exercise techniques.
'Nekoashido' or, 'Way of the Cat's Foot' is Mizuumi ryu's 'cat style' sub-system. It contains
a set of technical drills intended to help students develop cat-like agility, economy of
movement, and skill in as many techniques as possible.
Mizuumi ryu Karate aims to train students mentally through the discipline required to
obtain proficiency in martial arts and advanced exercise techniques. The Mizuumi ryu
curriculum also heavily encourages students to engage in ongoing personal research to further
expand the mind, as well as learn 'self coaching skills'. This way, students learn not only how
to train the body, but also the mind.
Mizuumi ryu Karate also aims to help each student spiritually. As students learn the
dedication and discipline required to become better martial artists, they also learn how to
make lifestyle changes that are beneficial to training. This includes proper rest and nutrition,
stretching, meditation, good mental habits, and learning or developing loving-kindness. As
students progress in their training, they learn how to become better partners for their fellow
students, instead of practicing competitively. Students are taught to put their partners' benefit
above their own. The primary spiritual goals of Mizuumi ryu are having compassion, resolving
violence with loving-kindness and without harm, and living in harmony with others.
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Ultimately, with the above goals in mind, the ideal of the Mizuumi ryu style is to
dedicate oneself every day to become the best possible in every situation. This is not just for
martial arts training, but also for every area of life. We should actively seek out the best, most
natural solution for all parties involved while actively seeking to never use force or conflict.
The articles mentioned below detail the essential concepts, techniques, drills, etc. of Mizuumi.
In Pursuit of Perfection series of articles describes the basic philosophy and conditioning,
as well as the 'Nekoashido' sub-system.
Outline of the Mizuumi ryu Karate Approach concisely odetails the Mizuumi approach to
martial arts, life, and training.
Nekoashido in terms of the elements describes various attitudes.
Kata article basic bunkai (application) and principles for the kata on the Mizuumi syllabus
Progressive calisthenics used to build coordination, strength, overall athleticism, and
mental toughness. Various articles are available.
Techniques and drills detailed in Basic Techniques and Drills and One Step Sparring
Karate Drills.
Principles of movement detailed in Karate Principles for Self Defense
Syllabus details the progression of technique, knowledge, conditioning, leadership, and
character development required of students of Mizuumi.
Other qualities and concepts taught as part of Mizuumi:
Perseverance, collaboration, community, good sportsmanship
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Nekoashido - "The Way of the Cat's Foot" - in terms of the elements
Nekoashido is the name of the set of technical training drills of Mizuumi ryu
Karate. Nekoashido is essentially the 'cat style' sub-system of Mizuumi ryu, which is the
hybrid style of martial arts I created, and still actively develop. View the previous
articles for more details on Mizuumi ryu and Nekoashido.
The 'five attitudes' below describe the more abstract concepts of Nekoashido.
They can apply not only to combat, but also to freedom of expression in movement, as
well as living life. Think carefully about the concepts below as you train and set goals
for your own personal development of athletic ability. Skill, grace, and ease in
movement are highly valued.
First element - Wind:
Keep moving, ready to change directions and angles at any time. Move through the
situation with the right timing and distance. Be light and untouchable, yet move
forward with an all-encompassing straight blast. Do not let your opponent know where
you're coming from, or where you're going. This is like a cat running, pouncing,
climbing, and jumping from many angles.
Second element - Fire:
Burn your way through the situation - not in anger, but with a strong decisiveness.
Even the air itself is your fuel. In combat, everything provides you a potential
combination. In life, everything provides a way to break free. This is like a cat, full of
ferocity, confidence, and sheer aliveness.
Third element - Water:
Keep flowing from one movement to the next. Do not ever stop, yet be still in a relaxed
focus. Take the path of least resistance. Allow thought and action to become one your
training should be second nature like instinct. Your opponent can touch you, but
cannot hold. If pulled, push like a tidal wave. If pushed, pulled the opponent into your
lake of defense. This is like a cat, who is able to sense disturbance. She is also able to
roll and squeeze out of many attacks, with poise, grace, fighting instinct, and incredible
flexibility. She fits the shape of the situation, like water.
Fourth element - Earth:
Be strong and solid, yet changeable like clay. Earth is your strength, and foundation for
power. This is like a cat stalking her prey. She moves low, in a poised yet calm fashion,
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looking for the best timing, distance, and angle of attack. She is also ready at any
moment to hide under a large rock or upon a high branch. At the same time, she is also
always ready to take a solid position on the ground where she may attack and defend
with equal ability.
Fifth element - Metal:
A sharpened tool, a harnessed force of nature. Cut to the truth of all you perceive.
Understanding and action quickly follow. Even one's own senses are not completely trusted,
but rather re-trained to find the clearest path. This is like a cat ready to use her paws to
control her prey, as she pierces with claw and teeth. She also uses her sharp claws as tools.
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Martial Arts Thoughts
The collected writings in this article are based upon blog posts originally posted at www.johnstonkarate.com
My top mantra in teaching is to keep technique crisp and compact. It takes thousands
upon thousands of repetitions to master this.
Being clever and thinking outside the box are among the most important things to drill
after learning the basics of sparring.
One of my favorite karate "traps" is to step in with a jab, follow with a reverse punch
fake, and continue with the motion into a step across front kick and a pulling block with the
faking hand. The basic idea of setting traps is "show him this, but give him that."
Each of the older traditional kata (forms) could be called its own method of fighting. It
isn't unheard of for some teachers to drill one kata and its bunkai for a year or more. Learn
kata and learn it thoroughly. Practice sparring drills to understand kata. Move on to light
sparring to learn to apply your techniques naturally. Just remember that when you step
outside of the dojo / school, you are leaving a controlled environment. You have to be ready
for anything.
The traditional forms should be held in high regard. Yet once we have internalized the
forms we must then interpret them as needed. We must always consider the importance of
traditions and the influence of culture on martial arts. On the other side, we must also
remember to apply the lessons learned from traditions so that we may make continued
progress. We must learn from those masters who came before us, but also not be a slave to a
style of martial arts - we must seek the true way, just as the old masters did.
It is fair to say that reverse punch is the staple move of karate. It is a simple technique,
but simple is good. The applications of reverse punch are endless.
Knowing martial arts and how to teach them are related but not quite the same. The
latter requires knowledge of how body mechanics work and how to express them clearly.
There is no best martial arts style - no art is complete, and each art has something to
offer. I advocate learning a martial art as your core art and later supplementing it with
training, principles, and techniques from other styles. We must thoroughly study the
underlying principles of our respective arts and how the techniques evolve from those. Let us
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remember that the journey to mastery is a lifelong one. The journey itself is the goal and its
difficulties teach us a lot about becoming better people.
For success in martial arts, we must remember 3 things - basics, conditioning, and
discipline. These 3 are equally important and go hand in hand. If we lack basics, we lack a
foundation to build upon - and everything else falls apart. Learning the fundamentals
thoroughly gives us a solid base to work from, and also helps with both conditioning the body
as well as disciplining the mind. If we lack conditioning, then we may lack the stamina to
perform basics properly in a drawn out match. If we lack discipline, then we will not be able to
focus in a long, hard match, much less be able to thoroughly drill either basics or
conditioning. Keep all this in mind as you train - and remember that tomorrow's battle is won
during today's training. This is true in both martial arts and life.
Training in martial arts is good life experience. It teaches hard work and goal setting as
well as sportsmanship and character. Remember to keep yin and yang in your martial arts
practice. There must be gentleness in strength, and power in looseness. Also, when training,
challenge yourself, but don't overdo it. On the other side, remember that rest is also part of
training.
Also, it is important to train not only your body, but also your mind. Pushing past the
point of wanting to give up strengthens both mind and body. Do not neglect the need for
developing your inner warrior. To do this one must become acquainted with discomfort and
push through life's obstacles, with one's goals constantly in mind. Life itself is the battlefield
in which we must fight for our dreams. In martial arts, as in life, it's about getting up after
falling down. Trying again. Learning from the life journey is the victory. The spiritual growth
found in the fight. Life is tough, but it's a beautiful challenge.
Do not forget, however, that it is important to develop contentedness with our
situation, and to love life in general. Nonetheless, we must still work hard towards our dreams
and have hope for tomorrow without forgetting to enjoy the moment. Dare to take a stand and
claim your dreams. Inspire others. Life is tough, but only you decide when to give up. The
thrill of victory is often worth striving for, but it is not the most important thing. The spiritual
growth found within the fight itself is the most important.
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Factors to Consider
Let us revisit some ideas from a previous article - In Pursuit of Perfection part I - which
details what I identify as factors for strength both inside and out.
"Remember these factors for external strength - power, speed, technique, agility,
balance, control, endurance. Remember these factors for internal strength - love, hope, faith,
discipline, looseness, determination, fighting spirit."
Other teachers and systems may detail more or less factors. Regardless of which factors
we agree upon, I believe training should ultimately be difficult and thorough, with an
emphasis on realism (self defense), "art" (self expression), and perfection of character (self
development). Learning techniques for defense can become tools for violence if placed in the
wrong hands. The proper training and coaching will ensure that proper values and discipline
are instilled within the student. It is these that will stay with the student hopefully throughout
his or her life.
As to the basic factors I list, there are many subtleties. They are all equally important
and part of the inseparable whole. For instance, internal looseness alone allows proper power,
speed, and so forth in technique. Determination is needed to build physical endurance. Love,
hope, faith, and fighting spirit are needed in not only the dojo and self defense but also life in
general.
Of course, understanding the factors lead to further refinement of the principles of
combat. The thing to remember is that the essence of combat is stillness in motion. This
stillness is the singular, calm focus of the mind we have when either practicing kata or
sketching a picture on a page. You do not think about the kata or the picture, you
simply sketch your movements.
When we investigate this - the art of movement, of expression - we may be reminded of
one of many chopstick battles in classic Chinese Kung Fu films, or even Mr. Miyagi's classic fly
catching attempts using chopsticks. Even seemingly simple things like these are influenced by
the way we incorporate "the martial way" into our lives.
I may sum up the factors into three very basic factors. These factors are physical
conditioning, mental discipline, and technical basics. Without rigorous, repetitive, realistic
training, we will not develop these three things.
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With solid, well rounded physical conditioning we are able to perform at a high
intensity for long intervals in hard sparring. Obviously, if you do not have good conditioning,
you are likely to "run out of gas" quickly. When you run out of gas, you're more likely to "lose
your head" (your discipline / game plan etc.) in hard sparring, and you'll definitely suffer as
far as technique. Of course, discipline is needed to carry out your game plan, and having solid
"basics" / basic techniques will ensure this.
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Coordination of Mind and Body
Needless to say, taking up martial arts is very rewarding yet also very demanding. I
think of it as a journey rather than a goal - the journey is the goal itself. Self defense is
important, certainly, and often the major reason why people take up martial arts of any kind.
By going through the physical training for self defense, however, we find the necessity of
having a focused mind and disciplined body. Acquiring both assists not only self defense, but
life in general. To use the mind and body as one - not for violence, but to end it. In that way we
might coordinate ourselves with others instead of creating conflict. No good to simply learn
techniques and not practice sportsmanlike conduct or etiquette. Let us learn how to work
together instead of against one another!
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Sparring Tips (Non style specific)
Hands up, knees bent. Eyes forward, looking at the shoulders. Move the head, hands,
and feet. Move in fast, move out fast. Work the jab. Lateral movement to trap the opponent.
The feint must penetrate, and convince the opponent, and the true attack must follow quickly.
Find the opponent's rhythm, follow it, then steal the pace and press the advantage. Slip the
jab. Bob and weave. Tight guard, compact technique. Attack by combination. Attack by
drawing.
Relax - be yourself - thought and action must become one. Use your peripheral vision
and stay balanced. Utilize offense and defense as one. Be aggressive, find your partner's
rhythm, and create openings with good timing and distance. Steal the pace and keep it.
Remember the 3 timings for counter attack.
1. Defend the attack (block and/or dodge), then counter.
2. Defend and counter simultaneously.
3. Counter before the attack may be fully launched - a pre-emptive strike. (Move last
but hit first.)
In all things, be in the moment and adapt on the fly. Use timing, reflexes, and tactics.
Remember to use slips, bob and weave, jamming, stop hits, and trapping hands. Always focus
on compact technique, correct form, and proper breathing.
"You must apply the most effective weapon as soon as possible to the most vulnerable point of
your enemy." - Bruce Lee
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In-fighting drill for boxing and martial arts
The purpose is to drill sensitivity as well as quick reactions and counter attacks in close
quarters. At first, use only punches to the body. Light to medium contact, at about half speed.
With progress, the contact, speed, and strikes used may be varied as needed. Always use the
appropriate training gear when practicing in-fighting with a partner.
Start in the on-guard position in front of your partner, outside of punching range.
Engage as you normally would in a light spar, but with the goal of moving into close range.
Move evasively on the feet such that you never "square up" with your partner. Of course this
takes a lot of practice in terms of timing, distance, and counter attack. Remember your basics.
Practice slipping your partner's punches to the body by twisting at the torso while
blocking with the elbows. Counter punches from a slip should be used with a broken rhythm.
If you both have the same foot in front, your lead foot should be kept outside of his. Your
shoulder as well as quick blocks should be used to jam his movements as you slip punches especially when switch hitting (switching feet while pressing the advantage with punches).
Use jamming and clinching movements along with compact counter punches to off
balance your partner. Once you have him off balance, keep him so by pulling him into more
punches. This is called "dirty boxing" - remember that at first this should be drilled at medium
speed / contact and some resistance. With more practice this drill should gradually start to
resemble actual boxing style sparring.
Always press the advantage on the inside - using defensive offense. Overall, drill
slipping, jamming, tricky and aggressive footwork, clinching, off balancing, and compact
counter punches.
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Boxing Combinations and Counts
All lead hand punches are odd numbered and all rear hand punches are even
numbered. Just remember that all combos listed are basic ideas. Do what works for you! Just
try to keep the punches flowing and try to put your combinations together smoothly. When
working the bag using combinations, remember the following: Keep moving your head, keep
up your defense, move in fast, move out fast, and work the jab as your main punch. Work the
jab moving in and moving out. Throw many thousands of combinations to perfect what works
for you, and to learn how to mix things up. Remember to incorporate feints and traps into
your combinations, as you improve. For instance, bait their jab, slip and feint a 9 to draw their
guard down for a block. Move in as you feint and launch a high combination.
Counts
1,2 - Jab, Cross
3,4 - Outside hooks to the head
5,6 - Uppercuts
7,8 - Outside hooks to the body
9,10 - Straight punches to the body
11,12 - Shovel hooks to the head
13,14 - Shovel hooks to the body
Combos
1,2,3 Jab, Cross, Outside Hook
1,1,1,2
1,2,7,3
1,6,3 - the uppercut sets up for the hook but landing it is good too!
Parry a 1,2, and immediately counter with 1,2
Block, 2,3,2 (when defending your lead side)
Slip, 1,2,1 fast; follow with body blows hard!
Slip and quick step in with 9,10,1,2, follow with in-fighting
Slip while slipping, quick step into close range, and 13,14,11,12
Slip, duck, step, 7,6
Duck, step, 9,10,5,12
Step in with jab feint, then hook with same hand
Block a hook to the body, counter with shovel hook on the same side - if you block your left
side, use a left shovel hook, etc
Step in while blocking with the lead hand (to jam), brawling hook with rear hand, bob and
weave in the direction of your hook, stand up with a high shovel hook with lead hand
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Traditions in martial arts, and levels of skill
As a dedicated karate-ka, I am all for traditions. We are expected to respect tradition in
the martial ways, and rightfully so. It is indeed a privilege to be accepted into the instruction
of a traditional school. The etiquette we learn in the martial ways may seem odd to
Westerners, but following the etiquette develops humility and discipline. The principles,
traditions, courtesies and so forth passed on in a ryu have stood the test of time. I
recommend some solid reading on etiquette and stages of learning in the martial ways below Traditions: Essays on the Japanese Martial Arts and Ways:
http://books.google.com/books/about/Traditions.html?id=8AUOrvJCuQAC
Neko no Myojutsu Mysterious Technique of the Cat:
http://da2el.wordpress.com/2010/05/04/story-neko-no-myojutsu-mysterious-technique-ofthe-cat/
Teaching and Shu Ha Ri:
http://www.shinyokai.com/Essays_TeachingShuHaRi.htm
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Shin Gi Tai mind, technique, body
The concept of Shin Gi Tai mind, technique, body disciplining the mind by training
the body. This is definitely something Ive been learning more about recently. There is a book
on the subject of shin gi tai that Ive been meaning to read, by Michael Clarke, who also
wrote a book on hojo undo, supplementary training often used in older Okinawan fighting
methods. I am still not an expert on the Okinawan styles, to be perfectly honest, and my
primary experience has been in some of the Japanese styles of karate. However, Im definitely
fascinated with the types of hojo undo and breathing methods used in styles such as Goju
ryu Karate. Below is a link to an article about shin gi tai, by Michael Clarke http://ymaa.com/articles/shin-gi-tai-karate-training-for-body-mind-and-spirit
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The philosophy of Budo
I personally disagree with the current competitive aspects of modern martial arts, as a
rule. Instead of competing, I prefer completing. What things can I do for myself that will make
me a better person? What things can I do for another person that will make them better as a
human being? The philosophy of Budo, and for that matter, Karate, has generally been as a
rule that of perfecting ones character through discipline and mindfulness towards others.
Below is a great article I found on such a topic http://www.kawanabekaratedo.com/pages/philosophy/index.html
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Idealism in Martial Arts
Self defense is a necessary and integral part of martial arts. Still, it is also an
unfortunate fact that self defense skills are still needed. In a world that is supposedly civilized,
you would think that violence is a thing of the past. There is no getting rid of human nature,
however. We can still discipline ourselves, of course, and daily try to be better people.
Also, self defense is a necessary evil. Still, I train in martial arts so as to prevent
violence and to temper my own human nature. And perhaps Im overly idealistic, but Id like
to continue trying to help others do the same and working towards changing the culture one
life at a time.
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Power and Technique in Martial Arts
Some martial arts instructors claim that strength is overrated and that it should not be
relied upon. It is true there has to be a premium placed on technique. There is just no
replacement for becoming as efficient as possible at mechanically effective movements.
Still, the CNS and muscular system drive the body. The stronger you make the muscles
needed for your chosen athletic activity, and the better you train your explosiveness, the faster
you become and the more powerful your techniques can be. Of course, you have to bridge the
gap between strength training and pure technique by learning how to improve your strength
in your martial art, so here again I agree that a premium has to be placed on technique. (Such
as stance work and partner blocking drills seen in karate styles, which take leg and forearm
strength, respectively.) Simply being stronger doesnt mean automatic success in the martial
arts, and I would never argue that technique and strength, along with other qualities, are
needed. Specificity is king in any athletic endeavor, and this means specific technique training
to get the most out of your muscles!
A strong grip is even useful in Aikido. Also, look at all the grip training and explosive training
that Judo players engage in. Technique is utmost, yes. But lets remember that technique
relies on the training methods and qualities that make it work. This includes the drills,
footwork, momentum, body mechanics, power, looseness (being tensed only in the needed
muscles), etc.
I will draw something of a comparison. If you look at sprinters, they have very powerful
legs. Sprinting up hills, by itself, is an incredible way to build power in the legs. Yet, sprinters
often have to go through a strength training regimen to build up the musculature needed to
form a foundation for the explosive work. Of course, theres obviously a lot of technique
behind sprinting as well. If you look at great sprinters in action, youll notice how relaxed their
upper body looks. No wasted energy.
In the martial arts, karate / TKD / similar striking styles especially, explosiveness in
the legs is needed. If you look at the reverse punch, one of the staple moves of karate, you find
that it is necessarily driven firstly by the legs and hips, while you do not carry unnecessary
tension in the upper body. This is necessary for both efficiency of technique, meaning optimal
use of power, and to avoid telegraphing.
Still, a reverse punch properly set up, timed, and performed can be almost thought
of as a sprint-like lunge, but focused into the whipping action of the hip that gives momentum
to the shoulder, which travels through to the fist think of the fist as being a lead pipe on the
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end of a chain. You have to have the power to generate the momentum, yet also the technique
to land it accurately!
Any power in a striking technique starts with the lower body and it does start in the
technique. No amount of muscle or strength replaces proper technique. That being said, no
amount of technique replaces the need for some strength. Theres no debating the fact,
though, that in Aikido, strength is very much deemphasized in favor of the principle of irimi.
Irimi means blending and in application, using your opponents strength against
them! Thats so foundational to the art, its a wonder more people dont grasp it. My Aikido
instructor always said not to battle strength against strength or wrestle with your partner. Let
him go where he wants to go and direct him that way. It made me think a lot about redirection
as it is used in other styles.
It does all go back to the yielding or softer aspects of these arts. Even with joint locks,
though, theres a minimum amount of hip torque needed to make the techniques work. But
none of the throws in Aikido emphasize leg strength the way that Judo does. I found that
Aikido was more mechanically efficient than Judo for certain throws, actually. Thats not even
a slight against Judo at all I studied it under an instructor as well and love throw wheel,
uchimata, and other such throws that are quite efficient and can be set up rather quickly. And
the advanced combinations and counters in Judo which honestly I never became advanced
enough to learn are amazing.
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Recommendations for martial arts school owners
I highly recommend all martial arts instructors obtain other certifications that are well
known and reputable. This shows he or she is serious about being a better instructor and
engaging in continuing education. Another sign of good business is safety equipment being
available (fire extinguishers, first aid kits, etc.). Also, a lot of the better martial arts studios
normally have at least one or two of the instructors trained in CPR, AED, and first aid.
Sometimes money is indeed tight, and the instructor cant afford to enroll in other
certification courses, but he or she should at least make sure his or her studio is safe! Usually,
though, having other certifications related to the core curriculum of the school will give the
instructor other possibilities for classes. Additional streams of revenue help ease the burden of
expenses on the core curriculum, and therefore the tuition wont have to be too high.
Even in a tournament oriented school, its still important for the instructors to
maintain a safe, disciplined, respectful atmosphere. This isnt just a recommendation its
essential! I believe that tournament oriented schools especially can learn from the physical
conditioning and organization of sports teams.
Thats not to say Im casting any doubt on the effectiveness of the age old methods of
the martial arts traditions throughout Asia, and they commonly have similarities to todays
training methods. For instance, compare Okinawan karate equipment to modern barbells and
wrist rollers. Modern sports science validates these methods! In many martial arts traditions,
the training already includes warmups, progressive overload to force muscular adaptations,
thousands of repetitions of an exercise to build skill and rehab connective tissues, flexibility /
mobility work, etc. Yet, modern sports science can also contribute quite a lot to the training in
traditional arts. Modern therapeutic modalities, training periodization, understanding body
mechanics and anatomy, and so forth can add a lot to the value of a traditional martial arts
conditioning program.
Also, I should clarify my thoughts on certifications. Its great for instructors to get
further certifications in other martial arts, and/or attend various training camps as well as
bring in guest instructors. However, its also important to branch out into other disciplines
such as gymnastics, Pilates, progressive calisthenics, what have you. Understanding how these
can be integrated into an existing martial arts program, or compliment your program, is so
beneficial to students that it shouldnt be passed up. Besides, it gives instructors an
opportunity to learn, understand, and apply knowledge from modern sports sciences to their
existing physical training curriculum.
90

Im not saying that taichi instructors should suddenly start incorporating weight
training into their courses. Complimentary disciplines work best, such as yoga, calisthenics,
and so forth. Body weight training of any sort is so integral to success in any martial art, its
invaluable to learn an art of body weight training. The mental and health benefits of both
martial arts and body weight arts are so numerous that its a surprise that more people dont
do more of both!
A great body weight training certification to add to your repertoire is the Progressive
Calisthenics Instructor Certification. The official blog for the certification has articles that I
recommend looking through for ideas on exercises and routines to add to your existing fitness
program.
http://pccblog.dragondoor.com/
One of my favorite articles is Turning up the Mind-Muscle Connection. The mind and
body are so connected that they are very nearly the same. Strength is a skill and a habit!
Probably my favorite point from the article One of the biggest lessons about the mind-muscle connection was that theres nothing
in there about supplements, gadgets or fitness dogma. The root cause of all things muscle
comes from the brain, not a product you can buy in a store.
http://pccblog.dragondoor.com/turning-up-mind-muscle-connection/
I have already written about the progressive calisthenics certification. Head to my calisthenics
blog and click on Certification in the top menu if you'd like to read my blog post about it http://www.strengthcalisthenics.com
91

Martial Arts Cooperative Spirit
The martial arts in general claim to be about developing your character and not just the
body. How can any martial artist claim that their training makes them a better person when
they train to beat other people? Winning and losing under the rules of a sport are ego centered
pursuits and have nothing to do with the martial spirit or the way of Budo. Think first of
destroying the ego and cooperating with training partners. Sport can be a recreational activity
that does not involve competition or the hostility that comes along with such. Everyone can
win and improve in cooperative play.
http://www.sportanddev.org/?5342/Competition-in-sport-Causing-conflict-or-promotingpeace-building
http://cooperativesports.org/
http://www.alfiekohn.org/parenting/tcac.htm
92

Back to basics
I find myself coming back to basics. I remember learning early on about lowering my
center of gravity into a horse stance in karate. Breathing deeply, then exhaling from the
abdomen deep down. Lowering everything, deepening, relaxing, forcing my focus down into
the earth and making a connection to the ground. Doing that for so many hours over the
course of the time I was in training under my senseiThe pain and the agony! The sweating
and the mental exhaustion. Of course, also balanced out with the many other techniques piled
on top, and the sparring drills, and such.
The basics were and are simple. But simple is HARD! Yet, pushing forward in life is like
pushing forward in training. Keep it simple. But simple is honest, and its hard. But its always
training, and training has a way of teaching you. Listen to your body, and listen to your
emotions. They have ways of telling you when youre doing something wrong or too hard. This
understanding can be applied to everything.
93

Training Roundhouse Kick
From my experience in training, studying, and teaching, an optimal mawashi geri
(roundhouse kick) fully utilizes hip torque by springing the full kinetic chain involved into
motion, therefore generating momentum along the axis of rotation. (In this case, the bodys
vertical centerline.) This torque whips all the way through to the instep, shin, or ball of the
foot, which is unloaded from the kicking leg at the optimal time. The tension provides
potential energy in a way similar to that of the windup for a baseball pitch. Study up on the
phrase amortization phase.
The hip flexors are heavily used in kicking, and create a great degree of torque. The hip
twist itself in mawashi geri is the key component, with the rest of the kinetic chain involved in
the kick having to synergize with this motion, and the involved muscles of the leg (quadriceps
complex, anterior tibialis etc).
Biomechanics of kicking chapter 37 in Exercise and Sport Science:
http://goo.gl/6XtuSz
A common trouble with developing a powerful hip activation for mawashi geri using
the lead leg is the tendency to lean backwards too far, too easily. This is because the front leg
often carries a lot of weight. Most karate stylists carry a bit of a forward fighting stance (60 to
70% of body weight on the front leg). For kicking, I usually recommend a kickboxing stance.
Also, what I have found to help is to train 5 separate things:
Kinetic chain training. Stand in mawashi geri chamber beside a mounted makiwara at a
height which you can kick. Slowly uncork the kick, tag it with the instep (not too hard,
though, that is not the point right now) and slowly reload it. Do not put your leg down! Keep
the leg up, in chamber, very slowly kick, tag, very slowly rechamber, repeat, until youre
cramping up, then do the same for the other leg. Even more important is paying attention to
every little part of each kick, even where your hands are and how your body is instinctively
stabilizing.
Mobility work, and especially, L-sit training. You can use pushup handles or chairs
instead of parallel bars / parallettes if you do not have those available to you. You can do them
on your hands once youre comfortable enough with them.
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L-Sit Progressions - http://goo.gl/5he3Y4
Hanging leg raises - http://goo.gl/41E0OE
Multi level kicks with the lead leg, using different setups, to striking pads, once you have
drilled the kinetic chain deeply a few times.
Lunges look into how wrestlers, American style football players, and sprinters do them.
95

Mikiri Applications in Karate
If you're not familiar with the concept of mikiri, the basic idea is that it is a "way of
dealing with an attack other than blocking it" (Dave Lowry's definition in quotes). The word
literally means "cutting with the body". Dave Lowry wrote a very good article about "mikiri" in
which he gives a very concise yet useful analysis of the concept and how to drill it. As he states,
though, it does take a lot of practice. I know that, for myself, it took me a very long time to
become a good judge of range "on the fly" in sparring - especially when dealing with partners
who have great economy of motion and do not telegraph (or very little)! Indeed, timing and
distance are primary concepts in any martial art. Japanese styles, from my experience, term
the concept that deals with range - "ma-ai". Working on sparring drills - such as one steps and
kata "bunkai" - with my students has helped us all work on of distance management,
especially "mikiri".
Short url to the mikiri article by Dave Lowry: http://goo.gl/3nCUs5
This article is part of the author's book The Karate Way: Discovering the Spirit of Practice,
which is available on Amazon:
http://goo.gl/3N7Rc9
View the below syllabus for excellent descriptions of Mikiri and De-ai applications, as well as
some useful drills:
http://goo.gl/jk4mZL
96

Dirty Boxing
In martial arts, timing, misdirection, feints and so forth are indeed very important.
Below is a video that details dirty boxing. The check hook that is mentioned in the below video
has been successfully used by many boxers, such as Floyd Mayweather Jr. The video
demonstrates how to set up for it and other methods. Notice how the subtle body twisting and
evasion up close sets up for the misdirection, intercepting your opponent's intentions, and
counter punches. This all makes for great ways to drill in-fighting. The guy shows how to set
up for an overhand right, and later, a shoulder push that sets up for a hook - it reminded me
of the ways I teach my students to set up for and utilize "blind spots" when practicing their
dirty boxing. Of course, it takes a lot of practice and awareness of subtle body movements, and
being loose in sparring drills.
http://goo.gl/D2x2Xu
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All about Hojo Undo Supplementary training exercises for karate
"Hojo Undo", or "supplementary exercises", is a Japanese term that refers to training
methods commonly used in traditional Okinawan karate. The exercises were designed to be
very specific to karate training and helped develop breathing, posture, coordination,
functional ambidextrous strength, and conditioning. The tools have traditionally been simple
and improvised with some creativity and materials that are affordable or readily found for free
- mostly wood, rope, straw, and stone.
The tools include, but are not limited to:
"Chi ishi" - weighted levers; aka "strength stones"
"Makiage kigu" - wrist rollers, normally a weight hung from a wooden handle via rope, and
used to develop the wrists and forearms.
"Makiwara" - Padded striking post. Traditionally, rope is used to bind a pad of rice straw to
the top to create a striking surface. (Maki = roll; Wara = straw.) Other materials such as duct
tape are suitable, however. Other traditional types of makiwara include age-makiwara
(hanging), ude-makiwara (round on all sides), tou-makiwara (bamboo stalks or cane). The
smaller and more commonly seen makiwara boards are usually made of a pad that is covered
with canvas and fixed to a board, then mounted to a wall. There are some variations, such as
clapper and portable makiwara.
For a longer list of the tools, visit the Hojo Undo entry on Wikipedia http://en.wikipedia.org/wiki/Hojo_undo
Below are related writeups:
Makiwara board training for karate earlier in the book
Shin Gi Tai earlier in the book
All of my other writeups about Hojo Undo may be found by visiting my blog below and
clicking Hojo Undo in the top menu http://www.oddobjecttraining.com
98

Acknowledgments
I want to acknowledge 'Karate-do: My Way of Life' by Gichin Funakoshi, 'The Karate
Dojo' by Peter Urban', 'Bible of Karate - Bubishi' translated with commentary by Patrick
McCarthy, and 'The Complete Idiot's Guide to Karate' by Randall G. Hassell and Edmond Otis
as 3 of the major sources I used for this book. I also sourced the following pages in my
research:
The official Wado-Ryu Japan site
www.wado-ryu.jp
The Japan Karate Institute homepage
www.japankarate.net
More details on Ohtsuka's life and the expansion of Karate.
Tomari-te
http://www.msisshinryu.com/history/tomari-te/
Detailed explanation of Tomari's role in karate's development.
My other sources include:
http://en.wikipedia.org/wiki/Karate_kata
http://en.wikipedia.org/wiki/Karate
http://en.wikipedia.org/wiki/Boxing
http://en.wikipedia.org/wiki/Brazilian_jiujitsu
'The man who would be a warrior considers it his most basic intention to keep death
always in mind, day and night, from the time he first picks up his chopsticks in celebrating his
morning meal on New Year's Day to the evening of the last day of the year. When one
constantly keeps death in mind, both loyalty and filial piety are realized, myriad evils and
disasters are avoided, one is without illness and mishap, and lives out a long life. In addition,
even his character is improved. Such are the many benefits of this act.' - Daidoji Yuzan,
Budoshoshinshu: The Warrior's Primer (William Scott Wilson translation)
99

About the Author
I am a native of Lake City, SC and teach karate as a way of life. I have been actively
training in the martial arts since June 10th, 2002, when I enrolled at the Nippon Kokusai
Karate Center (NKKC) location in Lake City, SC. I took over management of this location in
January 2004, and obtained the rank of shodan (first degree black belt) in October of that
year. NKKC is affiliated with Japan International Karate Center (JIKC). JIKC was founded by
the late Hirano Kiyohisa-soke.
In late April 2005, I split from NKKC and founded Johnston Karate. Since then, I have
had the opportunity to train in various other styles. Besides having continued teaching my
own formulation of karate over the years, I have trained at various other JIKC dojo over the
years as time allows. I trained once or twice a week at a boxing gym in Sumter, SC, for about 3
years. I also trained once a week for a year and a half in Brazilian Jiujitsu, in Conway, SC.
To learn more about my qualifications, or contact me for a free consultation, visit my
profile page http://www.dragondoor.com/owen_johnston/
100

Resources
For free books and videos, plus the latest news, please view the Johnston Karate home
page - http://www.johnstonkarate.com
Visit this books home page and click the link on the top menu that says 'Training
resources', for a list of resources that I highly recommend.
http://www.UnderstandingKaratePDF.com
FREE Downloads:
http://tiny.cc/pdfbooks
Thank you so much for reading the book! I hope you enjoyed it and that you gained
some benefit from it. Please let me know what you think by getting in touch with me [email protected]
101
Understanding Karate-Do: A Guide

to Unity of Body, Mind, and Soul
Owen Johnston
http://www.johnstonkarate.com
Thank you for reading the official Johnston Karate in-house student guide!
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