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 Johnston Karate Network - Selected Blog Posts, 2014

Owen Johnston

OwenJohnstonKarate.com

 Working through n!ur" 

Strength in the Face of Injury: 5 Lessons Learnedhttp://rea!ingmusc"e.com/moi"ity#reco$ery/strength#in#the#face#of#injury#5#"essons#"earned

%hese 5 "essons are great& %he 'st "esson to "earn( though( in my opinion( is to respect your ody ) !now your

"imits so that you don*t train to injury. +ut I thin! "esson , in the artic"e is proa"y the most important& -ou

ha$e to wor! around the injury ) ut what this forces you to do is "earn new things aout yourse"f and new things

aout training.

 e ha$e had an ece""ent discussion so far on this topic. 0ead on o$er to the forums to join in #

https://p"us.goog"e.com/'1,5'12'345365421'1/posts/FK7shsu890

#iking $or health

I "o$e ta!ing so"itary hi!es to ;dec"utter< the mind and recharge emotiona""y. O$ious"y( it*s a"so hea"thy for the

 ody& It can promote one hea"th and he"p "ower the ris! of heart disease. I a"so find that I can get a decent

cardio wor!out if I go on a "ong hi!e on a difficu"t to na$igate trai" whi"e !eeping up a ris! ;power wa"!ing< pace.

0i!ing up hi""s especia""y is a good wor!out for the "egs& Sometimes whi"e on a hi!e out in the woods( I*"" c"im a

tree o$er jump o$er natura" ostac"es for the muscu"ar enefits.

http://www.youtue.com/watch=$>?wuI@h77Aew 

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%rain like Bruce &ee

+odyui"ding.com ) 9nter %he Si#Bac!: %rain Li!e +ruce Lee

http://www.odyui"ding.com/fun/getting#fit#and#strong#the#ruce#"ee#way.htm

40 years ago, young athletes found inspiration in Bruce Lee’s peerless intensity and wiry strength. Not much has changed since. Get out the heavy bag and mae Lee’s training style wor for you!

%his is SC80 a great resource& I*"" share it with my students and perhaps ma!e some printouts of it. +ruce was

definite"y ahead of his time when it came to strength training and proper nutrition for martia" arts. 0e was one of 

the inspirations for me to start thorough"y researching as much as I cou"d aout the martia" arts( nutrition( and

strength ) and I !now it*s the same for many practitioners.

%here is a "ot I "i!e aout the training programs "isted.

 7ariety of eercises( eDuipment( routines( and rep / set schemes. %his can pre$ent training oredom.

+ui"t#in progression princip"es. ' to 5 sets of fai"ure has a "ot of room for progression. -ou can a"so ui"d up from

the shorter routines up to +ruce Lee*s routines. -ou can a"ways ;go eyond< one of the ody weight eercises

"isted y adding weightE etc.

+a"ance ) e$ery side of the ody is trained. o ody part is ignored. s we !now( muscu"ar ima"ances are

unhea"thy and can "imit strength gains( as we"" as "ead to ad posture and injury. Broper muscu"ar a"ance and

o$era"" symmetry( howe$er( are $ery eneficia" to hea"th and ath"etics.

Functiona"ity ) for one( no training moda"ity was ignored in +ruce*s Duest for functiona" ath"etic prowess( and a""

of these eercises are among those he stuc! with. One major princip"e of his wor!outs was using compoundeercises( meaning that they in$o"$e mu"tip"e joints or musc"es. %he compound mo$ements he used train the

 ody in ways that the ody was meant to e used( instead of the unnatura"( potentia""y injurious mo$ements used

 y many serious weight"ifters. %he sDuat wor!s practica""y the entire ody and promote an anao"ic en$ironment

in the ody( as we"". SDuats a"so he"p you run faster and jump higher ) meaning that sDuats are $ery functiona"

for ath"etes& Other compound eercises such as pu""ups( pushups( ridging( and many !ett"ee"" eercises ha$e

simi"ar enefits.

 nother pair of good resources that are re"e$ant to the ao$e resource #

SDuats: 3 reasons to do this misunderstood eercise

http://fitness.merco"a.com/sites/fitness/archi$e/,1',/15/,5/darin#steen#demonstrates#the#perfect#sDuat.asp

+enefits of compound eercises/wor!outs re$ea"ed.

http://www.get"ifetips.com/,1'/15/+enefits#of#compund#eercises#wor!outs#re$ea"ed.htm"

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%raining 'rogra( $or $itness client

I wrote up a program for a new fitness c"ient. She is more or "ess tota""y new to eing in a dedicated fitness

program( ut she wants to "ose weight( tone up( and "oo! good at the each. s such( the program had to start her

off with the asics. I chose a short "ist of training progressions for ody weight eercises( orrowed from the

8on$ict 8onditioning system. %he goa" is to gent"y train e$ery area of the ody with easy( therapeutic ca"isthenics

eercises. Once the goa" numer of repetitions for an eercise is attained( with good form( we wi"" mo$e up in theprogression( in order to continue ui"ding strength ) which of course wi"" a"so add some "ean musc"e mass.

0ere are the major reasons why I wi"" !eep the c"ient on a steady diet of ca"isthenics. Gost ca"isthenics eercises

are compound mo$ements( meaning they act on mu"tip"e joints. %his means more musc"es eing wor!ed instead

of on"y wor!ing one musc"e in iso"ation. Stai"i?er musc"es get wor! as we"". s such( ca"isthenics ui"d functiona"

ath"etic strength( and as a resu"t( wi"" ta!e the physiDue to optima" de$e"opment ) not some frea!y ;musc"e

maga?ine< "oo!. ot on"y that( they protect and strengthen the joints and connecti$e tissues( un"i!e hea$y

 weights wor!. Last"y( a steady diet of ca"isthenics norma"i?es and regu"ates ody fat "e$e"s. "" of these fa"" in "ine

 with my c"ient*s goa"s.

I a"so need to ep"ain a it aout why re"ati$e"y high repetitions are the way to go with ca"isthenics. %he ear"y

techniDues in each progression ha$e a rehai"itati$e effect( especia""y when done for the $ery high repetition

count ca""ed for in the progression standards. HOf course( when you mo$e up in difficu"ty( it wi"" dri$e rep counts

down. 0igh reps a"so ingrain proper form( as we"" as demonstrate strength in a particu"ar techniDue. Hho*s

stronger at pushups= Someone who can do '1( or ,1= Of course( if you want to continue ui"ding strength

through ca"isthenics( you can*t simp"y continue adding repetitions. t some point you ha$e to ma!e an eercise

more difficu"t( which wi"" mean you wi"" not e a"e to do as many repetitions. enera""y( to go eyond ,1 or 1

reps is to $enture into endurance ui"ding( rather than strength. %his depends on the eercise and the person(

though.

;0igher reps ha$e the added enefit of f"ushing more "ood to the joints and nourishing carti"age. %his is why you see high reps used to aid reco$ery from injuries in reha programs.<

http://www.o"dmusc"es.com/"og/,1',/''/i""#starr#with#a#high#rep#routine#you#need#to#train#5#or#@#days#a#

 wee!/

+e"ow is a s"ight"y modified $ersion of what I wrote up for her:

Bre"iminaries

 e wi"" ui"d up to doing a"" of the e"ow warmups( mo$es( and ho"ds. Bic! at "east one day during the wee! to do

a"" of the mo$es. -ou cou"d instead do your repetitions of one mo$e( per day. HSuch as doing your pushups on

Gonday( sDuats on %uesday( etc. "ways rememer to warm up for at "east 5 to '1 minutes efore doing any of

the other eercises. nything that gets your heart pumping. "so( rememer to stretch and wor! on your joints. -ou don*t want to do anything too rigorous right efore doing the eercises( or it wi"" ta!e away from them.

%he guide e"ow inc"udes some other routines we can orrow from "ater on once we ha$e you used to the asics.

%he point is not to get stuc! on routines( ut to teach you the approach so that you can e your own coach and

figure out what routines are est for you.

http://www.dragondoor.com/pdf/8on$ict8onditioningSCB9FM.pdf 

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%raining 'rogra( $or $itness client, 'age 2

I recommend doing a"" of the "isted mo$es and ho"ds in one routine( since it ma!es for a fu"" ody routine. -our

goa" at first is a minimum of '1 repetitions per eercise. %hat wou"d ma!e one set of '1 repetitions. If you !now

 you can do more of the eercise( try to do a second set of at "east '1 repetitions. If you can do a third set of any

eercise( great& If you can on"y do one set of an eercise at first( add repetitions each wee! unti" you can do one

set of ,1 or ,5. %hen( the fo""owing wor!out( try do the ,1 or ,5( then do a second set for as many as you can upto ,1 or ,5( up to the intermediate standard for the eercise.

9$ery eercise wi"" ha$e eginner( intermediate( and progression standards. %he set and repetition numers for

the standards tend to differ etween the eercises( so here is a chart for con$enience.

http://www.scrid.com/doc/'643@5/8on$ict#8onditioning#8harts

Once you can do the intermediate standard of an eercise( we*"" start wor!ing towards the progression standard

for it. Once you can hit the progression standard( we*"" e a"e to start a more difficu"t eercise. Non*t worry ) we

 wi"" epect "ess reps of the more difficu"t eercise( so we won*t e jumping in at the deep end&

%o go eyond the intermediate standard( simp"y add a few repetitions to the first set the net time you wor! on

that eercise.%ry to do as many repetitions in your second set as you did in the first. 9ach wee! you wi"" add

repetitions unti" you can do , sets of the progression standard*s repetitions. For instance( if the progression

standard ca""s for sets of 21( try to ui"d up to , sets of 21. Once you can do that( you can add a third set of at

"east a few repetitions the fo""owing wee!. Focus more on Dua"ity repetitions than Duantity. dd repetitions to the

third set of that eercise( each wee!( unti" you can hit the progression standard for that eercise.

 armup eercises ) we*"" go o$er these each wee!. Just do the ones you can rememer whene$er you wor! out(

or design your own warmups. t "east inc"ude some !ind of cardio or aeroic acti$ity for 5 to '1 minutes( joint

circ"ing and acti$e stretching Hsuch as shou"der rotations. %ry to stretch out a"" of the joints and musc"es you*"" eusing in the wor!out and try to simu"ate the mo$ement patterns you*"" e doing as we"".

Once you hit the progression standard for an eercise and "earn the net eercise in the progression( you can add

the eercise you mastered to warmups. For instance( once you hit the progression standard for inc"ine pushups(

 we wi"" mo$e on to !nee"ing pushups( and you wi"" do a short to medium set of inc"ine pushups as part of the

 warmups for !nee"ing pushups.

+e"ow are the 5 progressions from 8on$ict 8onditioning that we*"" e drawing from unti" we mo$e up in difficu"ty 

a few "e$e"s. Once we ha$e done that( you*"" ha$e the foundation of oth strength and s!i"" to mo$e into other

progressions. %he progressions that we wou"d ranch out to are handstand wor! from 8on$ict 8onditioning( and

other progressions from O$ercoming ra$ity. HSuch as different types of ring wor! and different handstandprogressions.

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%raining 'rogra( $or $itness client, 'age )

Bushups Hwe*"" start with wa"" pushups or inc"ines depending on what you can do

Bu""ups Hstarting with $ertica" pu""s ) $ery easy

+ridgingLeg raises

SDuats

otes: e*"" try two types of each of the "ast three to see how we shou"d progress. For the time eing we*re going

to wor! on the asics ) getting the form down. +ui"ding up to a "ot of repetitions is important for ingraining the

correct form into your ner$ous system. Of course( this ui"ds your strength in the first stages of "earning( and

then your stamina as you add "ots of reps. s you impro$e we*"" !eep twea!ing your form. Once you hit the

progression standard of an eercise( we*"" start wor!ing on the net eercise in the progression. Sometimes(

though( we wi"" ha$e to ma!e sma"" changes to an eisting eercise( ma!ing it just a it harder( instead of

 jumping up in the progression. %his is ecause some in some cases( the net eercise in a progression wi"" reDuire

Duite a "ot more strength than the pre$ious one( and may e too difficu"t for you to do for mu"tip"e repetitions. Of

course( I*d sti"" want to teach you how to adjust different $aria"es for e$ery eercise you master( so that you can

ma!e them easier or harder( or hit musc"es in different ways.

Summary ) once you master an eercise( we*"" find ways to ma!e an eercise more difficu"t( or wor! on the net

eercise in the progression( and u"timate"y( we*"" wor! on oth.

%a!e a rea! of at "east ' minute( and a maimum of minutes( etween sets. One you can hit progression

standard on each eercise( your tota" time wor!ing on the eercises( with rest rea!s etween sets( wi"" e ,1 to

1 minutes. ith the warmups and some static ho"ds added in( e$entua""y your wor!outs with me wi"" e 25

minutes to an hour.

Sti""( try to wor! towards the progression standard for e$ery eercise I teach you. s you add sets and reps( your

 wor!out time wi"" increase( meaning more ca"ories urned( your metao"ism wi"" impro$e( cra$ings S0OCLN

"essen( you*"" start "oo!ing and fee"ing etter( and you*"" fee" stronger as we"". Once we*$e mo$ed up a few times in

each progression( you*"" ha$e the strength( stamina( and s!i"" to ranch out into a few other progressions. I can

ep"ain those to you on Friday if you want.

ow for a few ;static ho"ds< ) you wi"" want to ho"d these for at "east '1 seconds each( and ui"d up time each

 wor!out. %he goa" is at "east ' minute each.

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%raining 'rogra( $or $itness client, 'age 4

Lunge ) push off with one foot and step forward as deep"y as you can with the other. For instance( if you step

forward with your "eft "eg( you wi"" want to push off on your right foot. -ou wi"" end up with the front !nee deep"y

 ent. s you end forward( you shou"d fee" a good stretch on the ac! "eg. Keep the ac! !nee at "east s"ight"y

 ent. Once you ui"d up to eing a"e to do a $ery deep "unge( you wi"" want to e on the a"" of the ac! foot.

0o"d the "unge position for at "east '1 seconds and concentrate on stretching as deep"y as you can( without pain.%he numer one ru"e of any stretch is to do so to the point of mi"d to moderate discomfort( not pain. Bain is your

 ody*s way of te""ing you that something is wrong or that you are doing something too hard( or too much. Last"y(

ma!e sure that after you ho"d a "unge with one foot forward( do the same with the other "eg( and try to ho"d the

same amount of time. %ry to add time e$ery wee! unti" you*re ho"ding for 1 seconds( two to four times each "eg(

then we*"" add another static ho"d for the "egs.

Si inches ) "ay f"at on your ac! with your !nees straight. Lift your feet @ inches off the f"oor and do O% end

 your !nees& 0o"d your !nees stiff and your feet @ inches off the f"oor for a minimum of '1 seconds. dd time each

 wor!out unti" you can ho"d for 1 seconds( 2 times Hor more&

0ori?onta" hang grip ) find something sturdy that you can c"im under and ho"d onto. %his might e a des!(

chair( para""e" ars such as at a gym or par!( or e$en a hand rai" Hsuch as on a whee"chair ramp or a wa"!way.

 gain( ho"d this for at "east '1 seconds and add time each wor!out if possi"e.

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Basic te('late * ad+anced training session

I prefer to ha$e s"ight"y sophisticated yet a"so $ery difficu"t training sessions for ad$anced martia" arts students

and competitors. In this post( I detai" a asic temp"ate for this !ind of session( which inc"udes warmups( moi"ity(

strength and conditioning( and martia" arts practice( then a finisher. For students who are tight on time( you can

sDuee?e a"" of this into an hour( if you don*t do as many ;rounds<. 0owe$er( a two hour session is prefera"e.

8ompare to a session at a oing gym. On Saturdays( when students ) on a$erage ) wi"" ha$e more timea$ai"a"e( I wi"" norma""y run two separate sessions ) one for strength and conditioning( and another for martia"

arts practice( oth with ;finishers< ) with a ha"f hour rea! inetween Husua""y with sports drin!s in$o"$ed.

0ere is the asic temp"ate for a conso"idated ;ad$anced< session( which can e modified to suit intermediate

students:

 armup to sweating ) more or "ess depending on goa"s ) ut if you need a "ot of cardio for your goa"s( you*""

need a separate session a"together for it

Joint circ"ing ) primari"y the joints you*"" e using in the wor!out ) do so etween rounds of s!ipping rope or

 when you ta!e a rea! during a run

 ater rea! 

Gassage and stretch whate$er is stiff ) ta!e 5 to '1 minutes of acti$e stretching

S!i"" wor! ) agi"ity dri""s( hand a"ancing( gymnastics dri""s( whate$er

 armup sets ) wa"" pushups( chair pushups ) that !ind of thing ) easy eercises that he"p you warm up to the

mo$ements in the ;wor! sets<

 or! sets Hwi"" depend on goa"s( current "e$e" of conditioning( etc

 ater rea! 

Stretch and ;circ"e< as needed

Gartia" arts asics and dri""s( or forms and app"ications ) depending on the day of the wee! or the sty"e that the

students are wor!ing on that night

Finishers #

Sandag training( sparring( grapp"ing( any reDuired toughening Hfor a sport ) such as rice uc!et training for

 asea"" or martia" arts( whate$er

8oo"downs #

 a"!ing( repeat a few of the warmup sets from ear"ier( that sort of thing

Goi"ity eercises as needed for your particu"ar sport or needs Hthe !ey is injury pre$ention

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ecent workouts

I*"" "ist some of my recent wor!outs here as inspiration for others.

 January 7th, 2014 – Tuesday

%uesday*s first wor!out goa"s #

 arm up #

two minute rounds of s!ipping rope with one minute stretch rea!s inetween

'51 of the 8entury %est whi"e wearing ,1 pound weight $est

%he test is '11 tota" repetitions. Noing '51 tota" reps with perfect form is a good indicator of readiness for the

test at the ca"isthenics wor!shop. %he test is 21 sDuats( 1 pushups H!nee"ing pushups for women( ,1 hanging

!nee raises( and '1 pu""ups Hustra"ian pu""ups a!a in$erted rows or hori?onta" pu""ups( for women. So( '51

 wou"d e @1 sDuats( 25 pushups H!nee"ing for women( 1 hanging !nee raises( and '5 pu""ups Hhori?onta" for

 women.

 " Ka$ad"o on %he 8entury ) B88 +"og

http://pcc"og.dragondoor.com/a"#!a$ad"o#century/

 ctua" resu"ts #

I comp"eted two rounds of s!ipping rope and fe"t pretty warmed up. I*"" do the third one "ater.

SDuats ) "egs started urning at 51( ut I sDuee?ed out the "ast ten a "itt"e s"ower( and sti"" with good form.

Ginute rea!.

Bushups ) arms were urning at 5 s"ow pushups( too! a few short reaths( did another 5( too! another few

 reaths( and s"ow"y sDuee?ed out the "ast 5 with good form. Some wor! "eft to do( ut I fe"t good.

Stretched and reathed for a few minutes.

0anging "eg raises ) my hip f"eors and as were urning at ,'( ut got to ,5 s"ow ones( then dropped carefu""y

from the ar for a few reaths( then sDuee?ed out the "ast 5. eed more wor! here( ut fee"ing good.

Stretch rea!.

Bu""ups ) fe"t good on the first 6( s"ight"y cheated on more. Nropped carefu""y and shoo! my arms out for a few

seconds. Fe"t good for another then had to cheat on the "ast two. 8ou"dn*t Duite get my chin o$er the ar on the

"ast two on each set. So( I ha$e a "ot of wor! to do here( ut I fee" good considering I was wearing a weight $est.

I ate a pouch of wi"d caught tuna( dran! an energy shot( and some water( then rested a it. fter restingP

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ecent workouts, 'age 2

%uesday*s second wor!out( resu"ts #

8omination of ca"isthenics and sandag training

'Q'1 c"ose underhand grip pu""ups

'Q'5 hori?onta" pu""ups using dip station5Farmer*s wa"! with 25 pound sandag in each hand ) "ength of '11 feet and ac! 

,Q'1 25 pound sandag swings with one hand( and repeated with other hand

'Q,1 f"at straight "eg raises

,Sandag carry for '11 feet and ac! ) 41"s of sand in a tra$e" case carried on forearms Hpa"ms up and e"ows

 ent at 41 degrees to wor! the iceps as a ;static ho"d<

'Q,1 f"at straight "eg raises

'Q1 g"ute ridges

'Q@ sumo sDuat upright row with 41"s of sand

'Q,1 wrest"er*s ridge

'Q'5 sumo sDuat upright row with 25"s of sand

'Q'1 dead"ift of '5 pounds of sand

' duc! wa"! a "ength of '11 feet and ac! whi"e wearing ,1" $est

'Q,1 wrest"er*s ridge

 January 8th, 2014 – Wednesday

Karate !ata practice and stri!ing the ma!iwara for warmups

First portion of the wor!out:

 earing ,1" weight $est for the fo""owing:

'Q'1( hori?onta" pu""ups on dip station

'Q6( fa"se grip pu""ups on gymnastics rings

,Q,1( !nuc!"e pushups'Q6( fa"se grip pu""ups on gymnastics rings

'Q,1( dips on dip station

'Q6( fa"se grip pu""ups on gymnastics rings

'Q,1( dips on dip station Hat 25 degree ang"e to focus on pectora"s

est rea! 

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 Working with new students

One of our regu"ar contriutors o$er at the Gartia" rts Forums had this to say recent"y.

 "i everyone!

 #ometimes, it feels lie you’re not maing progress if you end up spending a lot of time woringwith the newbies, doesn’t it$ 

 % thin you’re still maing progress & very, very important progress.

She "in!ed to a "og post of hers where she ta"!s aout ecoming a white e"t again in an art unfami"iar to her( as

 we"" as wor!ing with new students and ha$ing to thin! aout eact"y how to ep"ain the techniDues. %eaching is

itse"f an art form& I appreciate the fresh perspecti$e on ecoming a white e"t a"" o$er again and !eeping an eye

on techniDue. nd I can re"ate ) I ha$e gone o$er the !ihon !ata*s and Bin an !ata*s with students '111s of times.

8ompared to so"o practice( teaching does ma!e you thin! aout "itt"e detai"s ) so a"" those repetitions ha$e

he"ped me twea! my own techniDue Duite a it&

0er "og post ) %he Joy of ewies

http://thestic!chic!,."ogspot.com/,1'2/1'/the#joy#of#newies.htm"

If you wou"d "i!e to join in on the discussion( head on o$er to the thread we ha$e going at the forums #

https://p"us.goog"e.com/'1@,546@562@33,4122/posts/KB@!e9o$6

O$er coaching in martia" arts

+"og post y +amoo Spirit Gartia" rts 8entre ) O$er 8oachinghttp://amoospiritma."ogspot.com/,1'2/1'/o$er#coaching.htm"

 %n this post, % e'plore the issue of (over coaching.) "ave any of you e'perienced this$ 

I certain"y ha$e( and I wonder how common it is in martia" arts instruction= Bersona""y( I had to "earn how to

stri!e a a"ance etween correcting techniDues( and simp"y oser$ing the mo$ements. Occasiona""y I wi"" watch a

student*s performance of a !ata a"" the way through( as! him or her to repeat a certain seDuence( and then

pro$ide correction on it. Csua""y( when I see a student strugg"ing with a particu"ar transition or seDuence( I*""

he"p them dri"" that as a separate mo$ement. So( I do appreciate +amoo Spirit*s "og post for !eeping some

important points in mind and getting teachers to thin! aout their own haits. If you*d "i!e to join in on the

discussion aout this topic( head on o$er #

https://p"us.goog"e.com/'113,4,6421@4611/posts/%85B,dno

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Kata o('arison a(ong St"les

http://www.youtue.com/watch=$>Ajdda+ugLs

0igaonna#sensei performing Seisan. I see simi"arities to ansu and nnan. I !now the JKF ado!ai $ersion of

the !ata Has Ohtsu!a#sensei performed it. In comparing the two( the first ;ac! side< pattern Hwith pa"m "oc!s

etc starting at around 1 seconds gi$es me some ideas on how the re"ated ado!ai pattern cou"d e used. Gyunderstanding that one potentia" un!ai for the ado!ai $ersion of the pattern is to rea! a grip( "ift the

opponent*s arm( pu"" it ac!( and stri!e to the ody.

%o join in on the discussion of this topic( head on o$er #

https://p"us.goog"e.com/'132'@'3@35@2,34','/posts/,B!%K'0Fs

Naka.ato Sh/gor *仲 里 周 五 郎 hinto kata

+e"ow is a $ideo of a great performance of the !ata 8hinto. I was "earning the ado ryu $ersion of the !ata at one

point. %his one isn*t $ery different as far as I can te"".

http://www.youtue.com/watch=$>tRurwyyBC+G

aking sense o$ Passai

 rtic"e # Ga!ing Sense of Bassai Hn 9p"oration of Origin and Sty"e

http://www.i!igaiway.com/,1'2/ma!ing#sense#of#passai#an#ep"oration#of#origin#and#sty"e/

%his is a great artic"e on the ;+assai< fami"y of !ata. I*$e seen many $ersions of +assai and !now one that is

simi"ar to +assai as practiced ado ryu ut with o$ious Shoto!an inf"uences. I can certain"y see why it is ;"i!efighting at night< ) "ight ody mo$ements and many hip twists rather than a "ot of "oc!ing motions. I thin! it*s a

mista!e to say that there are "ots of "oc!s in +assai. s stated in the artic"e ) there is grapp"ing in there. Some of

the techiDues that some might see as "oc!s may e used as e"ow( hammerfist( or ac!hand stri!es.

 da'ta3ilit" in (artial arts

 e ha$e een discussion the topic of f"eii"ity in martia" arts o$er at the Gartia" rts Forums. One of our

regu"ar posters wrote an artic"e aout the suject( which you can find here #

%he eed for F"eii"ity in Gartia" rts

http://thestic!chic!,."ogspot.com/,1'2/1,/the#need#for#f"eii"ity#in#martia"#arts.htm"

Gy sensei a"so taught us aout adapting in our ;un!ai< and how to ;fee"< it out with partners. I ha$e to agree

 with other posters in the discussion ) it simp"y can*t e "earned from oo!s or $ideos a"one( no matter how usefu"

they are. It ta!es a "ot of feedac! from partners( and epert instruction( to dri"" and interna"i?e the princip"es

 ehind the arts we "earn.

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 da'ta3ilit" in (artial arts, continued

I "o$e it how the artic"e author*s teacher is open minded and is wi""ing to consider new wrin!"es on o"d

techniDues( etc. Gastery is a"ways e"usi$e( ut chasing after it is a"ways eneficia"&

Fee" free to join in on the discussion here #

https://p"us.goog"e.com/'1@,546@562@33,4122/posts/953Be0nc%,2

Old School Karate %echniues

O$er at the Gartia" rts Forums( we ha$e een discussing the uses of o"d schoo" !arate techniDues and tactics in

mied martia" arts. Lyoto Gachida is a great eamp"e of these. %he animated gif e"ow does shows the

effecti$eness of !arate sty"e stances in a different contet. 0e dodged and intercepted the attac! with a counter of 

his own. It is a good eamp"e of wea$ing defense and attac! together in an efficient manner( and I can see the

!arate inf"uence.

 7iew the animated gif e"ow #

http://understanding!arate.fi"es.wordpress.com/,1'2/1,/"yotomachida$s#gegardmousasi3.gif=w>@21

8redit to Nan Njurdje$ic for pro$iding the gif. 7isit his oog"e profi"e e"ow #

https://p"us.goog"e.com/''''42@@5@,5553122

%o read an artic"e aout this suject( chec! it out e"ow #

Lyoto Gachida: O"d Schoo" Karatehttp://"eacherreport.com/artic"es/'4@1'62#"yoto#machida#o"d#schoo"#!arate

If you wou"d "i!e to join in on the con$ersation( head on o$er to the discussion thread #

https://p"us.goog"e.com/'1@5,645341',6111@/posts/GF!M+6t?+o$ 

li(3 that (ountain5

 hat mountain is in front of you= Noes it seem to e an impossi"e c"im= Keep pushing forward. +e persistent.

It wi"" e a att"e ) no dout aout it. %here wi"" e days that you fee" "i!e gi$ing upPwhere it seems "i!e a"" you

can do is rea! down and cry. %hat*s perfect"y human. Just don*t gi$e up ) if you*re a"ready going through pain(get a reward for it& -ou are stronger than you imagine. Fighting spirit&&&

;ow you*re gonna ha$e to go through he"". orse than any nightmare that you e$er dreamed. +ut in the end( I

!now you*"" e the one standing. -ou !now what you gotta do. No it. No it.<

oc!y I7 reat moti$ationa" speech etween oc!y and Nu!e #

http://www.youtue.com/watch=$>8LIrnCL6I

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%he 7our Pillars o$ Strength

 rtic"e # %he Four Bi""ars of Strength ) the K8 Schoo" of Strength

http://r!c"og.dragondoor.com/four#pi""ars#strength/

rip training is oth $ery neg"ected and $ery misunderstood in the fitness industry. %he fact remains that a chainis on"y as strong as its wea!est "in! ) and this is usua""y the hands in the case of most gym rats. Broper training

for the forearms resu"ts in a stronger grip. %hic! ar training( !ett"ee""s( wrist ro""ers( towe" wor! Hhang grip

training and towe" pu"" ups( and aw!ward oject "ifting Hsandags( s"edgehammers( etc are the most effecti$e

grip training too"s that I*m aware of. %hey a"so ui"d fearsome upper ody strength in genera". Some peop"e

swear y grippers as we""( ut those can get !ind of pricey. I much prefer the uses of a hand towe" "ooped o$er my 

pu"" up ar. I ha$e a ton of pu""up $ariations using towe"s( as we"" as $arious ;hang grip< eercises ) I wi"" g"ad"y

 write up a "og post aout this if there is enough interest. Lea$e a comment e"ow or head o$er to the discussion

thread on oog"e.

https://p"us.goog"e.com/'132'@'3@35@2,34','/posts/76iSncC6r

For a few $ariations( chec! out this $ideo y another guy #

http://www.youtue.com/watch=$>++jRK64g! 

Learning from Injury 

8ertain"y we want to a$oid injuries in training( ut it*s important to "earn from them when they do happen. Bain

and ruises and musc"e soreness from training are ine$ita"e. -et( we train to ecome smarter aout "ife and to

!now how to a$oid injury. Cnfortunate"y( there wi"" e young peop"e who wi"" use any ecuse to run head"ong

into potentia""y injurious training methods. If pain teaches us anything( though( it is what the author points outin the eginning of the e"ow artic"e. +e smart aout what you do and don*t e unnecessari"y hard on your ody.

 -ou on"y get one "ife. I*"" admit that I*m a !"ut? y nature( since I ha$e inferior ;Se< Hin G+%I terms. So I*$e had

my share of spi""s especia""y when "earning how to ro"" and tum"e. +ut( it has definite"y taught me the $a"ue of

safe training&

%han! -ou( Bain: hy Injuries are ood for -ou ) Sensei ndo Gier?wa

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 d+ice on artial rts Schools

 rtic"es on the suject y Gaster Fran! 9hn"e #

http://www.tipsonschoo"s.com

In this day and age( we do ha$e to run things "i!e a usiness and do a"" of the things that come with that. hi"e

the artic"e did seem to go against the grain as far as running things "i!e a usiness( I sti"" agree with the points hemade aout the unethica" usiness practices that are in p"ace at many commercia" schoo"s.

Cnfortunate"y( there seems to e Duite the di"emma. %here doesn*t seem to e much money in traditiona" martia"

arts these days( in genera"( so do we say ;the end justifies the means< Hmcdojo tactics( or wor! hard to mar!et to

and try to retain Dua"ity students= I*$e found that a "ot of the ethica" schoo"s that are successfu" run different

types of programs.

%o $iew or join in on the discussion we*$e een ha$ing aout this topic( head o$er to #

https://p"us.goog"e.com/'132'@'3@35@2,34','/posts/59$u3?5N

 e added a second modification to a ma!iwara oard. O"d car tire ) '2 and /2 inches. e had a few "engths of

o"d ca"e wire from when %ime arner 8a"e rep"aced the ca"e that went from our "ight po"e to house( ecause

of the recent icy weather. e used a good it of wire to cinch up the ma!iwara to the tire. fina" it of wire was

used for a hanger. e used a pair of rat nose p"iers to twist the wire( and a wire cutter. %he pre$ious modification

 we made was g"uing on a "ayer of dense foam on the ac! as a cushion.

Located at Johnston Karate

https://p"us.goog"e.com/''66@4413@44'3'34,5

For more aout this !ind of training( $isit #

http://oddojecttraining."ogspot.com/,1'/1,/our#training#eDuipment#pictures.htm"

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7ighting a south'aw 

https://www.youtue.com/watch=$>0DR56f0S01

 s a southpaw with oing eperience( I wou"d LO79 it if an orthodo fighter stepped in "i!e that for a power

shot. HSee ,:,3. southpaw can easi"y neutra"i?e the jaing hand of an orthodo oer( more easi"y "and a

right hoo!( and stay on the outside of a right straight. 0onest"y( the first tip shou"d ha$e een getting past theright hand. Gost orthodo fighters are just not used to the right hand eing c"oser or eing the jaing hand.

 "so( for the guy to get in c"ose with his right hand( he has to step in ) a"" I wou"d ha$e to do is ja to stop him(

especia""y with a ;sDuared up< position "i!e in the first tip demonstrated. If you can*t reach with your ja( you

ha$e no usiness trying to hit with your cross& "so( this assumes that the southpaw won*t e mo$ing either.

Nutrition "ths Busted

Supp"ement manufacturers wou"d ha$e you e"ie$e that it*s too epensi$e to uy a"" the food it wou"d ta!e to get

the nutrients supp"ied y their supp"ements. For one( hea"thy food isn*t epensi$e. For two( the sheer amount of

nutrients in most of these supp"ements is unnecessary. For three( of course they say that( ecause they*re trying

to se"" you ) gasp& ) an Ue8'ensi+e9 $itamin&

%he myth of protein deficiency 

http://www.gori""aprotein.com/proteindeficiency.htm"

'1 myths aout $egetarian diets usted

http://hea"thy"i$ing.msn.com/nutrition/'1#myths#aout#$egetarian#diets#usted

%he $itamin myth ) why we thin! we need supp"ements

http://www.theat"antic.com/hea"th/archi$e/,1'/16/the#$itamin#myth#why#we#thin!#we#need#

supp"ements/,66426/

'1 myths aout $itamin supp"ements

http://www.doctoro?.com/$ideos/'1#myths#aout#$itamin#supp"ements

Gyth: 0ea"thy Food Is %oo 9pensi$e

http://www.oesitymyths.com/myth5.6.htm

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7itness industr" rant

I firm"y e"ie$e that if the merican pu"ic in genera" was se"f moti$ated( etter educated aout nutrition( and

patient aout wor!ing towards "ong term resu"ts( the fitness industry as we !now it simp"y wou"dn*t eist.

Sad"y( the industry ta!es ad$antage of a "ac! of se"f direction y offering coo!ie cutter routines in the form of

dangerous fads such as 8rossfit. It*s etter to ha$e an approach to fitness( rather than one set routine. hen youunderstand a system of eercise( you can use it to ui"d your own indi$idua"i?ed routines. %ai"oring it to your

current "e$e" pre$ents o$er training to injury( and wi"" he"p you progress faster. "so( !nowing how to design your

own program and change things up !eep it eciting ) which he"p you stay se"f directed and moti$ated.

%he industry a"so gets away with se""ing supp"ements to an uninformed pu"ic. %here are many nutritiona" myths

that continue to e propagated y the industry. H;-ou can*t afford a"" the food you need to e hea"thy( ut we*""

se"" you these insane"y epensi$e supp"ements that humans somehow "i$ed hea"thi"y without for thousands of

 years&<

%he industry a"so touts a"" manner of get s!inny Duic!( get si pac! as Duic!( and other such nonsensica" diets

and wor!outs. Beop"e want instant gratification( ut nothing rep"aces the time tested princip"es of proper

training( nutrition( and reco$ery. It*s great to "earn new things( ut we ha$e to understand the aforementioned

princip"es so that we can ma!e sense of the "atest research and trends( and figure out what is usefu". %here are no

secrets to getting s!inny( strong( or hea"thy& Simp"y wor! hard( eat right( a""ow yourse"f to reco$er( and !eep

"earning&

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esources

For p"enty of credi"e hea"th information #

http://www.wemd.com

For p"enty of training $ideos and tutoria"s( head o$er to my -ou%ue p"ay"ist "og #

http://martia"artsp"ay"ist."ogspot.com

NonVt forget to chec! out the "ist of supp"ementary resources that I maintain #

http://understanding!arate.com/,1'/1,/,'/understanding#!arate#do#supp"ementary#resources/