Johnston Karate Network - Selected Blog Posts, 2014 Owen Johnston OwenJohnstonKarate.com Working through n!

ur" Strength in the Face of Injury: 5 Lessons Learned http:// rea!ingmusc"e.com/mo i"ity#reco$ery/strength#in#the#face#of#injury#5#"essons#"earned %hese 5 "essons are great& %he 'st "esson to "earn( though( in my opinion( is to respect your ody ) !now your "imits so that you don*t train to injury. +ut I thin! "esson , in the artic"e is pro a "y the most important& -ou ha$e to wor! around the injury ) ut what this forces you to do is "earn new things a out yourse"f and new things a out training. .e ha$e had an e/ce""ent discussion so far on this topic. 0ead on o$er to the forums to join in # https://p"us.goog"e.com/'1,5'12'34535654215'1/posts/FK7shsu89:0 #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" o stac"es for the muscu"ar enefits. http://www.youtu e.com/watch=$>?wuI@h77Aew

%rain like Bruce &ee +ody ui"ding.com ) 9nter %he Si/#Bac!: %rain Li!e +ruce Lee http://www. ody ui"ding.com/fun/getting#fit#and#strong#the# ruce#"ee#way.htm 40 years ago, young athletes found inspiration in Bruce Lees peerless intensity and wiry strength. Not much has changed since. Get out the heavy bag and ma e Lees 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 a out the martia" arts( nutrition( and strength ) and I !now it*s the same for many practitioners. %here is a "ot I "i!e a out the training programs "isted. 7ariety of e/ercises( eDuipment( routines( and rep / set schemes. %his can pre$ent training oredom. +ui"t#in progression princip"es. ' to 5 sets of fai"ure has a "ot of room for progression. -ou can a"so ui"d up from the shorter routines up to +ruce Lee*s routines. -ou can a"ways ;go eyond< one of the ody weight e/ercises "isted y adding weightE etc. +a"ance ) e$ery side of the ody is trained. :o ody part is ignored. Fs we !now( muscu"ar im a"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 $ery eneficia" to hea"th and ath"etics. Functiona"ity ) for one( no training moda"ity was ignored in +ruce*s Duest for functiona" ath"etic prowess( and a"" of these e/ercises are among those he stuc! with. One major princip"e of his wor!outs was using compound e/ercises( meaning that they in$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$ements used y many serious weight"ifters. %he sDuat wor!s practica""y the entire ody and promote an ana o"ic en$ironment in the ody( as we"". SDuats a"so he"p you run faster and jump higher ) meaning that sDuats are $ery functiona" for ath"etes& Other compound e/ercises such as pu""ups( pushups( ridging( and many !ett"e e"" e/ercises ha$e simi"ar enefits. Fnother pair of good resources that are re"e$ant to the a o$e resource # SDuats: 3 reasons to do this misunderstood e/ercise http://fitness.merco"a.com/sites/fitness/archi$e/,1',/15/,5/darin#steen#demonstrates#the#perfect#sDuat.asp/ +enefits of compound e/ercises/wor!outs re$ea"ed. http://www.get"ifetips.com/,1'5/15/+enefits#of#compund#e/ercises#wor!outs#re$ea"ed.htm"

%raining 'rogra( $or $itness client I wrote up a program for a new fitness c"ient. She is more or "ess tota""y new to eing in a dedicated fitness program( ut she wants to "ose weight( tone up( and "oo! good at the each. Fs such( the program had to start her off with the asics. I chose a short "ist of training progressions for ody weight e/ercises( orrowed from the 8on$ict 8onditioning system. %he goa" is to gent"y train e$ery area of the ody with easy( therapeutic ca"isthenics e/ercises. Once the goa" num er of repetitions for an e/ercise is attained( with good form( we wi"" mo$e up in the progression( 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 e/ercises are compound mo$ements( meaning they act on mu"tip"e joints. %his means more musc"es eing wor!ed instead of on"y wor!ing one musc"e in iso"ation. Sta i"i?er musc"es get wor! as we"". Fs such( ca"isthenics ui"d functiona" ath"etic strength( and as a resu"t( wi"" ta!e the physiDue to optima" de$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$e"s. F"" of these fa"" in "ine with my c"ient*s goa"s. I a"so need to e/p"ain a it a out why re"ati$e"y high repetitions are the way to go with ca"isthenics. %he ear"y techniDues in each progression ha$e a reha i"itati$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$e rep counts down.I 0igh reps a"so ingrain proper form( as we"" as demonstrate strength in a particu"ar techniDue. H.ho*s stronger at pushups= Someone who can do '1( or ,1=I Of course( if you want to continue ui"ding strength through ca"isthenics( you can*t simp"y continue adding repetitions. Ft some point you ha$e to ma!e an e/ercise more difficu"t( which wi"" mean you wi"" not e a "e to do as many repetitions. Jenera""y( to go eyond ,1 or 51 reps is to $enture into endurance ui"ding( rather than strength. %his depends on the e/ercise and the person( though. ;0igher reps ha$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.I F"ways remem er to warm up for at "east 5 to '1 minutes efore doing any of the other e/ercises. Fnything that gets your heart pumping. F"so( remem er to stretch and wor! on your joints. -ou don*t want to do anything too rigorous right efore doing the e/ercises( 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$e you used to the asics. %he point is not to get stuc! on routines( ut to teach you the approach so that you can e your own coach and figure out what routines are est for you. http://www.dragondoor.com/pdf/8on$ictK8onditioningKSCB9LKFFM.pdf

%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 e/ercise. %hat wou"d ma!e one set of '1 repetitions. If you !now you can do more of the e/ercise( try to do a second set of at "east '1 repetitions. If you can do a third set of any e/ercise( great& If you can on"y do one set of an e/ercise 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 up to ,1 or ,5( up to the intermediate standard for the e/ercise. 9$ery e/ercise wi"" ha$e eginner( intermediate( and progression standards. %he set and repetition num ers for the standards tend to differ etween the e/ercises( so here is a chart for con$enience. http://www.scri d.com/doc/5'6435@5/8on$ict#8onditioning#8harts Once you can do the intermediate standard of an e/ercise( 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 e/ercise. Non*t worry ) we wi"" e/pect "ess reps of the more difficu"t e/ercise( 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 ne/t time you wor! on that e/ercise.%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 5 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. Fdd repetitions to the third set of that e/ercise( each wee!( unti" you can hit the progression standard for that e/ercise. .armup e/ercises ) we*"" go o$er these each wee!. Just do the ones you can remem er whene$er you wor! out( or design your own warmups. Ft "east inc"ude some !ind of cardio or aero ic acti$ity for 5 to '1 minutes( joint circ"ing and acti$e stretching Hsuch as shou"der rotationsI. %ry to stretch out a"" of the joints and musc"es you*"" e using in the wor!out and try to simu"ate the mo$ement patterns you*"" e doing as we"". Once you hit the progression standard for an e/ercise and "earn the ne/t e/ercise in the progression( you can add the e/ercise you mastered to warmups. For instance( once you hit the progression standard for inc"ine pushups( we wi"" mo$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 Jra$ity. HSuch as different types of ring wor! and different handstand progressions.I Hcontinued on ne/t pageI

%raining 'rogra( $or $itness client, 'age ) Bushups Hwe*"" start with wa"" pushups or inc"ines depending on what you can doI Bu""ups Hstarting with $ertica" pu""s ) $ery easyI +ridging Leg raises SDuats :otes: .e*"" try two types of each of the "ast three to see how we shou"d progress. For the time eing we*re going to wor! on the asics ) getting the form down. +ui"ding up to a "ot of repetitions is important for ingraining the correct form into your ner$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. Fs you impro$e we*"" !eep twea!ing your form. Once you hit the progression standard of an e/ercise( we*"" start wor!ing on the ne/t e/ercise in the progression. Sometimes( though( we wi"" ha$e to ma!e sma"" changes to an e/isting e/ercise( ma!ing it just a it harder( instead of jumping up in the progression. %his is ecause some in some cases( the ne/t e/ercise 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 e/ercise you master( so that you can ma!e them easier or harder( or hit musc"es in different ways. Summary ) once you master an e/ercise( we*"" find ways to ma!e an e/ercise more difficu"t( or wor! on the ne/t e/ercise in the progression( and u"timate"y( we*"" wor! on oth. %a!e a rea! of at "east ' minute( and a ma/imum of 5 minutes( etween sets. One you can hit progression standard on each e/ercise( your tota" time wor!ing on the e/ercises( with rest rea!s etween sets( wi"" e ,1 to 51 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 e/ercise I teach you. Fs you add sets and reps( your wor!out time wi"" increase( meaning more ca"ories urned( your meta o"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 e/p"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. Hcontinued on ne/t pageI

%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. Fs 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 $ery deep "unge( you wi"" want to e on the a"" of the ac! foot. 0o"d the "unge position for at "east '1 seconds and concentrate on stretching as deep"y as you can( without pain. %he num er one ru"e of any stretch is to do so to the point of mi"d to moderate discomfort( not pain. Bain is your ody*s way of te""ing you that something is wrong or that you are doing something too hard( or too much. Last"y( ma!e sure that after you ho"d a "unge with one foot forward( do the same with the other "eg( and try to ho"d the same amount of time. %ry to add time e$ery wee! unti" you*re ho"ding for 51 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. Fdd time each wor!out unti" you can ho"d for 51 seconds( 2 times Hor more&I 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"!wayI. Fgain( ho"d this for at "east '1 seconds and add time each wor!out if possi "e.

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( mo i"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$er( a two hour session is prefera "e. 8ompare to a session at a o/ing gym. On Saturdays( when students ) on a$erage ) wi"" ha$e more time a$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! in etween Husua""y with sports drin!s in$o"$edI. 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 e/ercises 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( etcI .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 # Sand ag training( sparring( grapp"ing( any reDuired toughening Hfor a sport ) such as rice uc!et training for ase a"" or martia" artsI( whate$er 8oo"downs # .a"!ing( repeat a few of the warmup sets from ear"ier( that sort of thing Go i"ity e/ercises as needed for your particu"ar sport or needs Hthe !ey is injury pre$entionI

,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 # 5 two minute rounds of s!ipping rope with one minute stretch rea!s in etween '51O of the 8entury %est whi"e wearing ,1 pound weight $est %he test is '11 tota" repetitions. Noing '51 tota" reps with perfect form is a good indicator of readiness for the test at the ca"isthenics wor!shop. %he test is 21 sDuats( 51 pushups H!nee"ing pushups for womenI( ,1 hanging !nee raises( and '1 pu""ups HFustra"ian pu""ups a!a in$erted rows or hori?onta" pu""ups( for womenI. So( '51O wou"d e @1 sDuats( 25 pushups H!nee"ing for womenI( 51 hanging !nee raises( and '5 pu""ups Hhori?onta" for womenI. F" Ka$ad"o on %he 8entury ) B88 +"og http://pcc "og.dragondoor.com/a"#!a$ad"o#century/ Fctua" 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 55 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"e/ors and a s 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 5 more. Nropped carefu""y and shoo! my arms out for a few seconds. Fe"t good for another 5 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. Ffter restingP Hcontinued on ne/t pageI

,ecent workouts, 'age 2 %uesday*s second wor!out( resu"ts # 8om ination of ca"isthenics and sand ag training 'Q'1 c"ose underhand grip pu""ups 'Q'5 hori?onta" pu""ups using dip station 5/Farmer*s wa"! with 25 pound sand ag in each hand ) "ength of '11 feet and ac! ,Q'1 25 pound sand ag swings with one hand( and repeated with other hand 'Q,1 f"at straight "eg raises ,/Sand ag 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<I 'Q,1 f"at straight "eg raises 'Q51 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 '55 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"sI Lest rea! Hcontinued on ne/t pageI

,ecent workouts, 'age ) Second portion of the wor!out: Specia"i?ation e/ercises # 51 seconds( hang grip from pu""up ar( roc! c"im er grip '1 repetitions each of eag"e c"aw ( wrist rotations( and wrist stretches Hto "oosen up the musc"es and sha!e out waste ui"dupI '1 repetitions each of wrist pushups and fingertip pushups H oth done on !neesI '1 eag"e c"aws( wrist rotations( and wrist stretches 51 seconds( hang grip from pu""up ar( with one hand on ar and the other hand tight"y ho"ding a fo"ded towe" dou "ed o$er the ar Hswitched the towe" to the other side after the first 51 seconds( and repeated the hang with the other hand on the towe"I '1 eag"e c"aws( wrist rotations( and wrist stretches '1 repetitions each of wrist pushups and fingertip pushups H oth done on !neesI ' minute per hand( rice uc!et e/ercises for fingers and wrists Finisher ) wrist ro""er: 5/( a"" the way up and down( o$erhand grip( with '6.5 pounds 5/( a"" the way up and down( underhand grip( with ,6.5 pounds 9ag"e c"aw ) one repetition > start with the thum and fingers fu""y e/tended( then c"inch the fist tight

Working with new students One of our regu"ar contri utors o$er at the Gartia" Frts Forums had this to say recent"y. "i everyone! #ometimes, it feels li e youre not ma ing progress if you end up spending a lot of time wor ing with the newbies, doesnt it$ % thin youre still ma ing progress & very, very important progress. She "in!ed to a "og post of hers where she ta"!s a out ecoming a white e"t again in an art unfami"iar to her( as we"" as wor!ing with new students and ha$ing to thin! a out e/act"y how to e/p"ain the techniDues. %eaching is itse"f an art form& I appreciate the fresh perspecti$e on ecoming a white e"t a"" o$er again and !eeping an eye on techniDue. Fnd I can re"ate ) I ha$e gone o$er the !ihon !ata*s and Bin an !ata*s with students '111s of times. 8ompared to so"o practice( teaching does ma!e you thin! a out "itt"e detai"s ) so a"" those repetitions ha$e he"ped me twea! my own techniDue Duite a it& 0er "og post ) %he Joy of :ew ies http://thestic!chic!,5. "ogspot.com/,1'2/1'/the#joy#of#new ies.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@33,545122/posts/KB@!e9o5 $6 O$er coaching in martia" arts +"og post y +am oo Spirit Gartia" Frts 8entre ) O$er 8oaching http:// am oospiritma. "ogspot.com/,1'2/1'/o$er#coaching.htm" %n this post, % e'plore the issue of (over coaching.) "ave any of you e'perienced this$ I certain"y ha$e( and I wonder how common it is in martia" arts instruction= Bersona""y( I had to "earn how to stri!e a a"ance etween correcting techniDues( and simp"y o ser$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$ement. So( I do appreciate +am oo Spirit*s "og post for !eeping some important points in mind and getting teachers to thin! a out their own ha its. If you*d "i!e to join in on the discussion a out this topic( head on o$er # https://p"us.goog"e.com/'11355,4,642515@46151/posts/%85B,dnL5Lo

Karate Princi'les discussion Lesponses to ;!arate ni sente nashi< ) a "og post y Nan Njurdje$ic( instructor at the Fcademy of %raditiona" Fighting Frts. 0e is a regu"ar contri utor at the Gartia" Frts Forums and has decades of e/perience. http://dandjurdje$ic. "ogspot.com/,1'2/1'/responses#to#!arate#ni#sente#nashi.htm" %ve had two main (contrary) responses to my (*arate ni sente nashi$) article+ '. ;,hats all very interesting, but % prefer this article-) .which goes on to detail e'actly why and how arate is compatible with pre/emptive stri ing0. ,. ;% dont have time for your theories & % hit first and hard and that wor s for me.) % thought %d address both of these as succinctly as % can. Origina" Karate ni sente nashi artic"e # http://dandjurdje$ic. "ogspot.com.au/,1'2/1'/!arate#ni#sente#nashi.htm" .e ha$e had a good discussion a out the issues raised in this artic"e( o$er at the forums. 0ead on o$er if you wou"d "i!e to join in # https://p"us.goog"e.com/''''42@@5@,5555553122/posts/F/t/n6a.Myj Perse+erence in 'ractice +am oo Spirit Gartia" Frts 8entre: Keep On Bracticing& http:// am oospiritma. "ogspot.ca/,1'2/1'/!eep#on#practicing.htm" %n this blog entry, % tal about incremental improvement and how it can add up over time. .hen I first egan martia" arts( I cou"dn*t understand how my instructors were a"ways etter y just inches. +ut that*s right ) incrementa" progress& It is "i!e the "aw of diminishing returnsP-et( as we get o"der( we ha$e to "earn how to conser$e energy( especia""y against younger students. .ith age comes certain per!s( such as proficiency in strength and techniDue ) younger men with their high meta o"isms and "ac! of e/perience wi"" not ha$e hit their pea! yet in terms of ui"ding their ath"etic prowess or martia" s!i"". O"der martia" arts ath"etes Hages 55 and o$er ) I am 5@ nowI with a "ot of e/perience and ;tria" and error<( as we"" as a s"ower meta o"ism( ha$e accrued the ath"etic strength and fighting e/perience to !now how to dea" with younger( faster opponents. Indeed ) consistency& If you want to join in on the discussion( head on o$er # https://p"us.goog"e.com/'11355,4,642515@46151/posts/-y48/uJ:L-r

Kata -o('arison a(ong St"les http://www.youtu e.com/watch=$>Ajdda+.ugLs 0igaonna#sensei performing Seisan. I see simi"arities to .ansu and Fnnan. I !now the JKF .ado!ai $ersion of the !ata Has Ohtsu!a#sensei performed itI. In comparing the two( the first ; ac! side< pattern Hwith pa"m "oc!s etc starting at around 51 secondsI gi$es me some ideas on how the re"ated .ado!ai pattern cou"d e used. Gy understanding 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/'1532'@'3@35@2,34'5,'/posts/,B:!%K':0Fs Naka.ato Sh/gor0 * -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 $ery different as far as I can te"". http://www.youtu e.com/watch=$>tRurwyyBC+G 1aking sense o$ Passai Frtic"e # Ga!ing Sense of Bassai HFn 9/p"oration of Origin and Sty"eI http://www.i!igaiway.com/,1'2/ma!ing#sense#of#passai#an#e/p"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 $ious Shoto!an inf"uences. I can certain"y see why it is ;"i!e fighting at night< ) "ight ody mo$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. Fs 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. 2da'ta3ilit" in (artial arts .e ha$e een discussion the topic of f"e/i i"ity in martia" arts o$er at the Gartia" Frts Forums. One of our regu"ar posters wrote an artic"e a out the su ject( which you can find here # %he :eed for F"e/i i"ity in Gartia" Frts http://thestic!chic!,5. "ogspot.com/,1'2/1,/the#need#for#f"e/i i"ity#in#martia"#arts.htm" Gy sensei a"so taught us a out 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 feed ac! from partners( and e/pert instruction( to dri"" and interna"i?e the princip"es ehind the arts we "earn.

2da'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@33,545122/posts/953Be0nc%,2 Old School Karate %echni4ues O$er at the Gartia" Frts Forums( we ha$e een discussing the uses of o"d schoo" !arate techniDues and tactics in mi/ed martia" arts. Lyoto Gachida is a great e/amp"e of these. %he animated gif e"ow does shows the effecti$eness of !arate sty"e stances in a different conte/t. 0e dodged and intercepted the attac! with a counter of his own. It is a good e/amp"e of wea$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,/"yotoKmachidaK$s#KgegardKmousasiK3.gif=w>@21 8redit to Nan Njurdje$ic for pro$iding the gif. 7isit his Joog"eS profi"e e"ow # https://p"us.goog"e.com/''''42@@5@,5555553122 %o read an artic"e a out this su ject( chec! it out e"ow # Lyoto Gachida: O"d Schoo" Karate http:// "eacherreport.com/artic"es/'4@1'62#"yoto#machida#o"d#schoo"#!arate If you wou"d "i!e to join in on the con$ersation( head on o$er to the discussion thread # https://p"us.goog"e.com/'1@5,645555341',6111@/posts/GF!M+6t?+o$ -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 dou t a out 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.< Loc!y I7 Jreat moti$ationa" speech etween Loc!y and Nu!e # http://www.youtu e.com/watch=$>8LIKrnC/L6I

6reek Pugilis( .estern sport o/ing as we !now it today is ased on are !nuc!"e o/ing( which has its roots in the pugi"ism of ancient Jreece and Lome. +o/ing and wrest"ing were integra" part*s of a young man*s education in o"d Jreece. %his $ideo demonstrates a reconstruction of Jree! pugi"ism. Loo!ing at the roots of are !nuc!"e o/ing and wrest"ing can teach us a "ot a out se"f defense& Ban!ration( the fighting art of Jreece( was formed from a com ination of o/ing and wrest"ing. http://www.youtu e.com/watch=$>26jmO/?u/#3 Post %raining &ini(ent Bost#.or!out Gusc"e Lu .hat fo""ows is my modified recipe for a ru ing preparation to he"p re"ie$e muscu"ar aches and pains associated with ath"etic sports. %he recipe is ased on the one recommended in Jac! Nempsey*s 8hampionship Fighting. Lecipe 5 ounces of .a"greens rand ru ott"es.

ing a"coho" Hisopropy" a"coho"I with wintergreen and g"ycerin. 8omes in '@ o?

5 ounces witch ha?e" Hnatura" astringentI. Csua""y found on the same ais"e as the a"coho". .a"greens se""s %.:. Nic!inson*s rand of .itch 0a?e". 8omes in '@ o? ott"es. ' ounce o"i$e oi" Hin the coo!ing sectionI :otes .e used a measuring cup to measure the correct amount of f"uid efore pouring it into the mason jar pictured e"ow. First( 5 ounces of a"coho" was poured in( then 5 ounces of witch ha?e"( and ' ounce of o"i$e oi". .e repeated this unti" there was a "itt"e o$er an ounce "eft of the a"coho" and an ounce of the witch ha?e". .e then poured those into the jar( and measured out a out 5/2ths of an ounce of o"i$e oi" to pour into the jar. http://owenjohnston!arate.fi"es.wordpress.com/,1'2/1,/',#'.jpg=w>511Th>,,5 http://owenjohnston!arate.fi"es.wordpress.com/,1'2/1,/',#,.jpg=w>511Th>,,2

%he 7our Pillars o$ Strength Frtic"e # %he Four Bi""ars of Strength ) the LK8 Schoo" of Strength http://r!c "og.dragondoor.com/four#pi""ars#strength/ Jrip training is oth $ery neg"ected and $ery misunderstood in the fitness industry. %he fact remains that a chain is on"y as strong as its wea!est "in! ) and this is usua""y the hands in the case of most gym rats. Broper training for the forearms resu"ts in a stronger grip. %hic! ar training( !ett"e e""s( wrist ro""ers( towe" wor! Hhang grip training and towe" pu"" upsI( and aw!ward o ject "ifting Hsand ags( s"edgehammers( etcI are the most effecti$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 $arious ;hang grip< e/ercises ) I wi"" g"ad"y write up a "og post a out this if there is enough interest. Lea$e a comment e"ow or head o$er to the discussion thread on Joog"eS. https://p"us.goog"e.com/'1532'@'3@35@2,34'5,'/posts/76iSLnc C6r For a few $ariations( chec! out this $ideo y another guy # http://www.youtu e.com/watch=$>++:jRK6F4g! 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 a out "ife and to !now how to a$oid injury. Cnfortunate"y( there wi"" e young peop"e who wi"" use any e/cuse to run head"ong into potentia""y injurious training methods. If pain teaches us anything( though( it is what the author points out in the eginning of the e"ow artic"e. +e smart a out what you do and don*t e unnecessari"y hard on your ody. -ou on"y get one "ife. I*"" admit that I*m a !"ut? y nature( since I ha$e inferior ;Se< Hin G+%I termsI. 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 Jood for -ou ) Sensei Fndo Gier?wa

2d+ice on 1artial 2rts Schools Frtic"es on the su ject y Gaster Fran! 9hn"e # http://www.tipsonschoo"s.com In this day and age( we do ha$e to run things "i!e a usiness and do a"" of the things that come with that. .hi"e the artic"e did seem to go against the grain as far as running things "i!e a usiness( I sti"" agree with the points he made a out the unethica" usiness practices that are in p"ace at many commercia" schoo"s. Cnfortunate"y( there seems to e Duite the di"emma. %here doesn*t seem to e much money in traditiona" martia" arts these days( in genera"( so do we say ;the end justifies the means< Hmcdojo tacticsI( or wor! hard to mar!et to and try to retain Dua"ity students= I*$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$ing a out this topic( head o$er to # https://p"us.goog"e.com/'1532'@'3@35@2,34'5,'/posts/595L$u3?55N .e added a second modification to a ma!iwara oard. O"d car tire ) '2 and 5/2 inches. .e had a few "engths of o"d ca "e wire from when %ime .arner 8a "e rep"aced the ca "e that went from our "ight po"e to house( ecause of the recent icy weather. .e used a good it of wire to cinch up the ma!iwara to the tire. F fina" it of wire was used for a hanger. .e used a pair of rat nose p"iers to twist the wire( and a wire cutter. %he pre$ious modification we made was g"uing on a "ayer of dense foam on the ac! as a cushion. Located at SJohnston Karate https://p"us.goog"e.com/''66@44513@44'3'34,55 For more a out this !ind of training( $isit # http://oddo jecttraining. "ogspot.com/,1'5/1,/our#training#eDuipment#pictures.htm"

7ighting a south'aw https://www.youtu e.com/watch=$>0DR56f0SF01 Fs a southpaw with o/ing e/perience( I wou"d LO79 it if an orthodo/ fighter stepped in "i!e that for a power shot. HSee ,:,3.I F southpaw can easi"y neutra"i?e the ja ing hand of an orthodo/ o/er( more easi"y "and a right hoo!( and stay on the outside of a right straight. 0onest"y( the first tip shou"d ha$e een getting past the right hand. Gost orthodo/ fighters are just not used to the right hand eing c"oser or eing the ja ing hand. F"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& F"so( this assumes that the southpaw won*t e mo$ing either. Nutrition 1"ths Busted Supp"ement manufacturers wou"d ha$e you e"ie$e that it*s too e/pensi$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 e/pensi$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/proteinKdeficiency.htm" '1 myths a out $egetarian diets usted http://hea"thy"i$ing.msn.com/nutrition/'1#myths#a out#$egetarian#diets# usted %he $itamin myth ) why we thin! we need supp"ements http://www.theat"antic.com/hea"th/archi$e/,1'5/16/the#$itamin#myth#why#we#thin!#we#need# supp"ements/,66426/ '1 myths a out $itamin supp"ements http://www.doctoro?.com/$ideos/'1#myths#a out#$itamin#supp"ements Gyth: 0ea"thy Food Is %oo 9/pensi$e http://www.o esitymyths.com/myth5.6.htm

7itness industr" rant I firm"y e"ie$e that if the Fmerican pu "ic in genera" was se"f moti$ated( etter educated a out nutrition( and patient a out wor!ing towards "ong term resu"ts( the fitness industry as we !now it simp"y wou"dn*t e/ist. 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 you understand a system of e/ercise( 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. F"so( !nowing how to design your own program and change things up !eep it e/citing ) which he"p you stay se"f directed and moti$ated. %he industry a"so gets away with se""ing supp"ements to an uninformed pu "ic. %here are many nutritiona" myths that continue to e propagated y the industry. H;-ou can*t afford a"" the food you need to e hea"thy( ut we*"" se"" you these insane"y e/pensi$e supp"ements that humans somehow "i$ed hea"thi"y without for thousands of years&<I %he industry a"so touts a"" manner of get s!inny Duic!( get si/ pac! a s Duic!( and other such nonsensica" diets and wor!outs. Beop"e want instant gratification( ut nothing rep"aces the time tested princip"es of proper training( nutrition( and reco$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&

,esources For p"enty of credi "e hea"th information # http://www.we md.com For p"enty of training $ideos and tutoria"s( head o$er to my -ou%u e 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/,1'5/1,/,'/understanding#!arate#do#supp"ementary#resources/