What is “Traditional” in traditional karate?

I have the feeling that to some people “traditional” implies old, out of date, stagnant, something or someone who refuses to change and adapt.

When I think of traditional karate, I think just the opposite, I think of karate that is alive and evolving, I think of principles of budo that were learnt through many generations of trial and error and those principles allow us to evolve, we do not have to rediscover, we are lucky to have a gift handed down to us.

I think of old masters seeking for ways to transfer what they discovered through combat, realizing that words can be misinterpreted and are not enough, therefore created a kata as a symbol of principle, as a mean to transmit those principles. The kata with oral transmission is how we pass on the collective wisdom of many generations.

And our job is to build upon them.

I think that if we just imitate the kata and focus on the outside form, we miss the point, we become rigid traditionalists, and than we have dead karate.

If we look at the kata as a mean to understand the principles, than the application of those principles is limitless and we can keep evolving.

Principles are laws, rules, and truths of movement, of combat. As we seek deeper and further beyond our limits, those principles are like guidelines, so we don’t deviate from the right path.

Even the most genius person could not have created airplane or I phone 10,000 years ago. Using the advancements of science that are handed from one generation to next allow an innovative person to create and go beyond the known limits.

I believe that we in karate have to embrace the old, deeply understand what was passed to us and with that knowledge and with an unconditioned mind, with a mind that dies to itself every day, look into newest information from sport research, from other people and arts discoveries and with our own experience keep on seeking beyond the known.

About Intention

In karate we say that the source of power are body dynamics and internal muscle action (contraction/expansion) but most important source of power is mental, the mind. Without strong intention those physical power sources are limited no matter how correct and pretty the form is.

Bt precise form is important, because our image and actual movement must be matching; we have to have the correct image of ourselves for the intention to be effective. Later, when we advance, we do not need form anywhere the intention goes or whole body will instantly cooperate to that direction.

We say that the stronger and more pure the intention is the more muscle motor units will be recruited and cooperating for the intended purpose.

Research shows that if for example a person performs biceps curls and have strong intention, he will be able to lift 30% more than if he was joking while doing it.

Intention, imagination has to be used correctly, we say that the body center is the intention center and movement center, which will allow for maximal and proper recruitment sequence.

If I try harder and harder with my brain, I will probably get stiffer, use more top power and be less effective.

Sensei Nishiyama used to say “put your brain in your low stomach”, “intention first, than breath, than muscles and technique”.

Outside form is easier to fix, one can see and adjust their form, it is tangible.

Sequencing body movement and muscles recruitment is more difficult to correct than external form because it is training the nervous system and developing patterns of recruitment.

Intention is most difficult, because it is least tangible, but once we put the intention in the right place, form, sequencing and maximizing recruitment all take place naturally.

Form, sequencing and intention are interlinked.

In karate we start by learning the external form, which gives us the base, structure and tools to adjust and tune the recruitment sequence. For example, if the form is lacking and the back foot angle out too much it will be difficult to use the legs, and rotation of the hips will be limited, that will force us to compensate with the shoulders. A faulty pattern will be digested into the nervous system.

If intention is pure and from center without judgment and brain interference, we will likely to have the proper sequence and form. When judging and wanting results we are likely to move the top technique first and use more effort than necessary in the extremities and technique will be lacking.

When our intention is strong and from the center and is pure, without brain effort, we can project more energy and sense the opponent’s energy and intention. I am sure that everyone faced someone, who, before any movement you feel a lot of pressure, being controlled, that is how I felt when facing Sensei Nishiyama.

Once we develop the proper form and recruitment sequence, and we have intention from the body center (not from brain) more muscles motor unit will be recruited and body segments will cooperate and sequence more powerfully.

When we say “give direction from body center to opponent” or “inside, technique already finished, than technique start”, we mean that there is a strong image first, and the muscle though not moving yet, already have direction. That mean that the sequence is already determined, from inside out, and strong but optimal recruitment will follow.

At the highest level there is only intention and breath, no conscious of technique at all.

How to relax?

In the last article I tried to explain what is relaxation, and now I will try to explain some of the steps to how to achieve relaxation or optimal amount of contraction in technique.

When I tell people to relax their shoulders or elbows or face, many will ask how do I relax?

There are few answers to that:
1. First, apply the principles of karate technique with the form as a mean, the better one follow basic principles the more likely to be able to relax and be effective.

Principles such as:

a. Technique always initiates from ground reaction, is indirect, the technique itself is only an expression, like using a tool or weapon, the weapon is not making independent effort but is handled by the person using it. If ground reaction is not being used there is no other choice but using the arms and legs, which make for top power technique. Also think of hikite (pulling hand) rather than technique because hikite increases body action speed and range and in turn increase energy to technique. Thinking hikite will also help stay mentally centered and relax the technique limb, allow it to be a tool ann expression.

b. Timing of technique, from feet to top, each segment increases maximum energy before next segment move, so maximum energy is accumulated. Simply put, body action first than technique, so the technique itself just makes direction, serves as contact area, and is additional force to the main power from the body.

If timing is off and the full body dynamics is not utilized, there will be tendency to make up for it by muscling the technique.

c. Joint as action center, if a joint is not stable, energy will not transfer fully through that joint and again there will be tendency to make up for it with top power technique.

d. Breathing matching muscle action and dynamics, if the breath is not synchronized with muscle action and dynamics, full rate of contraction/relaxation cannot be used, ground reaction cannot be maximized and the optimal use of muscles, the right amount in the right time cannot be achieved resulting in stiff technique.

e. Stable emotions and relaxed focus, if one is not stable emotions in kumite/fight there will be tendency to be protective and tight or overly aggressive and tight forcing technique.

f. Ho Shin - Give everything, when we are able to give everything, have no mind in the technique, as if each technique is last in our life, than there is no conflict mentally, and the physical follow without contradictory and extraneous tension.

g. Limitation in a range of motion along the kinetic chain will cause compensation and overuse in other segment. For example limitation in ankle dorsiflexion, or hip internal rotation, will cause over use of the muscles around lumbar spine or shoulder or both.

2. Awareness of self – we get comfortable with our postures and movement patterns that we are not aware of tensions we carry in certain parts of our body, those tensions feel normal to us, the wrong feels right.

For that reason, I like to sometimes use the dead body position of yoga in order to develop sensitivity to tensions in different areas and by noticing them I can let go of them, using breath and consciousness.

But one just need to listen to his Sensei’s correction and be sensitive.

3. It is not enough to understand those principles, one has to truly accept, believe and digest them into the nervous system, otherwise in a moment of truth one come back to habitual patterns and try to use force and stiff technique.

Therefore karate training is very wise, use the kata which is low stimuli to learn to use optimal form and strength and digest movement principles and gradually increase the stimuli, hitting the pads, doing basic timing when elements of reaction and distance are added, and than free sparring where anything can happen and nothing can be expected.

Using the pad is particularly important to get feedback and realized and internalize the concept that soft technique is way more powerful than stiff technique, that indirect power is way more effective than direct means.

Few thoughts about relaxation

Relax is not a letting go or collapse, relax is the due amount of tension for the activity.

Think of Usain Bolt, it was measured that with each step he produces reaction from ground equal to 1000lb, that is a lot of power, yet his face appears totally relaxed, he put all the tension where it should be.

I picture sensei Nishiyama’s punch and it is always seem effortless, that is for the same reason, no tension is used that is not contributing for the purpose.

For me the best way to describe it is the right amount (of muscle activation) in the right time in in the right segment.

Sensei Nishiyama used to say “keep your very center and contact area strong and everything in between soft”, and that is also tricky, because he spent a lot of time trying to explain what strong means, it is not tight, it is firm, sometimes Sensei will say “put ki energy in center and contact area and that is it”.

The wrong tension is like pushing the brakes while you are driving, it kills speed; it will create contradictory and extraneous energy.

Bud Winter was at one time the coach of all sprinting events world record holders, he coached his athletes not to extend a 100-percent effort. He claimed and proved that far more can be achieved with a four-fifths effort.

He encouraged athletes to use four-fifths effort and get timed. You will find it faster than 100 percent, even though it will not feel as fast.

How much contraction is necessary? How do we become more relax? In the next article.

UNDERSTAND FUNCTIONAL BODY MOVEMENT

This is not a pure karate article but I believe that is directly related, the more we understand human motion and the latest research of functional movement, the more we can enhance how we move in karate, and also we can condition the body to perform better in karate, and in addition prevent and rehabilitate injuries.

Functional science is based on how the body is designed to move, it is derived from principles of functional bio mechanics, its purpose is to balance the body musculature and posture, to teach the nervous system to recruit muscles in proper sequenced, to improve effective range of motion and strength through these ranges, in short, the purpose is to enhance one’s ability to perform in sports or to enjoy life, and to make the body more resilient to injuries.

Functional conditioning exercises are derived from principles of function:

Principle: Movement is 3 dimensional.

In textbooks Joints are described as uni-axial, bi-axial or tri-axial, this is based on independent motions during nonfunctional movement such as when lying on the therapist bed not considering the influence of gravity, ground reaction and momentum.

All joints move in 3 planes and are 3-D.
In textbooks the knee is described as bi-axial, with saggital (flexion, extension) and transverse (rotational) movement.

In reality as example, during weight bearing function the chain reaction created by gravity and ground reaction when landing creates frontal plane movement at the knee, adduction and abduction or side to side.

This motion of the knee activates the hip muscles, which protects the knee.

This concept is very important to how we create and tweak exercises for improve performance, injury prevention and rehabilitation.
Limitation in one plane of motion in one joint will create compensations usually elsewhere along the kinetic chain.
For example, if hip internal rotation is limited in a golf swing the lumbar spine will have to do more of the rotation and is likely to be strained.

Principle: Movement is driven.

Total body movement is created by forces = drivers.

Physical drivers – gravity, ground reaction force, momentum

Physiological drivers – muscles, ligaments, fascia

Behavioral drivers – pain, fear, guilt

Principle: Movement is chain reaction.

The body is made up of connected parts; a driver affects the entire body.
Example, when your hand moves the ankle will respond, when your eyes move the rest of the kinetic chain will be influenced and follow.

Principle: Movement is subconscious.

The chain reaction occurs in a subconscious level.

Conscious of the task, but not bones, joints, muscles.

The goal is to give a person a task based on the principles of functional science in order to create the desired chain reaction.

Strategies based upon the principles suggest the task to use.

Principle: LOAD and EXPLODE

In order to accomplish any task the body needs to load, movement is required to load the system; the body knows it needs to move opposite the desired movement, you create tasks to produce the desired load.

Failure to accomplish the goal (explode) often is caused by failure to load effectively.

Limitation of motion at one link of the kinematic chain will inhibit the loading chain reaction.

Example: motion blocked at one plane will inhibit motion in 3 planes at multiple joints. Loss of right ankle dorsiflexion will alter the way a squat is performed, knee can’t move forward due to ankle limitation, so the butt must move back to lower the body. Lack of motion to load creates great deficits in spite of good muscle strength.

Principle: optimal posture is where all movement should start

Total body movement is made of multiple segments movement, not isolated movement. Out of optimal posture force can be transfer smoothly through the kinetic chain, muscles will function optimally and joints will have least stress.

For example in the common head forward posture the thoracic spine is hunched , the upper back muscles are over lengthened and the shoulders migrate forward and are out of optimal axis of rotation. Forces cannot transfer smoothly through the thoracic spine to scapula to the shoulder, the shoulder will have to compensate, and it is already out of its axis of rotation.
We must do extension exercises and corrective postural exercise to strengthen the posterior chain muscles, ideally not isolating but zooming on those muscles within total body movement.

Hikite - Pulling hand

Hikite – pulling hand

Hikite is one of the most important yet neglected aspects of the technique.

Most of us concentrate on the result, which is the technique itself, this is what we see and we are end gaining and want results.

Therefore, most people focus on technique side and ignore the hikite side.

When Sensei Nishiyama was testing people we used to joke that for sure one of his comments will be weak hikite".

If you ever tested for 3rd dan by sensei nishiyama and he asked you to correct another student, you would have a sure right answer if you said "weak hikite", 99% of the time.

Hikite is more important than technique hand since the technique hand does not increase speed and range of the body action and is only a result, an expression.

It is the hikite that directly increase the speed and range of motion of the body action and in turn increases energy to technique arm.

The hikite also help increase the contraction of the torso at kime, the technique arm also does so to a lesser degree. Just try for yourself and make body contraction without hikite and see how difficult it is. Therefore, at kime hikite twist and glued to the body.
Notice how the hikite can help you engage the back muscles, if you are in a good posture.
Strong hikite is making a strong base side, where energy is being delivered from.

Attention to the hikite also will center mentally and physically make us more centered, while attention to technique will make us uncentered.

Sensei used to repeatedly scold us, “more strong hikite, hikite, hikite is more important than technique” and usually it followed with the shinai hitting my hand, even if my hand was taped and was obviously injured, sensei would still hit my hand, and believe I can feel the pain till today, so I don’t forget about hikite.

Aiko San told me constantly “both sides of the body have to b used through the center”.

Hikite will balance both side of the body and of course will make for cyclical action, when one technique ends the hikite side helps loading the body for next action.

Aiko San used to stress how the hikite elbow should travel in shortest line, if hikite make circle and travel through a long course, the body action and technique will be slow.
Aiko San also used to stress that the elbow of the hikite side should heavy as if a dumbbell is attached to it to help firm base side.
Generally, try to think of the hikite as the active arm, and the technique side as the passive, receiver.

Be aware of the placement of the hikite, when you place the arm to your side, where the elbow is, that is where your hikite fist should be, for reasons of connecting the body to elbow which is important in any sport, think of tennis, shut put.

Hikite is a learning tool, helping us to learn to connect body to elbow and use both sides of the body through the center, but in reality, and in advanced level, karate technique starts from anywhere, no hikite is needed.

Does it seem that I am contradicting myself? Well when you digest the principles of hikite, you can forget the form yet you will never violate its principles.

Try to play with those points and let me know how it works for you, I hope it will be useful for you.

Tune to opponent, accept the attack, anticipate and hit as he/she moves

Tune to opponent

When facing an opponent, the eyes should be drawn back, see yet not look, monitor don’t judge, be aware of the whole, one idea is to look at the opponent as a shadow, so you don’t get caught in details. The way to perceive the opponent is using the breath to catch the opponent rhythm, or lead the rhythm as one strategizes. The same breath that catches the opponent’s rhythm also creates potential energy in my footwork, which means that the breath and footwork has to match, and that should not be too difficult if one has good basics, since the breath should control the body center, should control the legs and footwork, that should be developed through the kata and basics, so it should be a given.

If one has difficulty following with the breath and you feel that you are behind rhythm, or the legs get heavy and stuck (Itsku), than try to tap dance with your partner, so your feet are catching his rhythm, try to make it as internal as possible, don’t show it on the outside.

I do it whenever I feel. That I am looking too much, over using the eyes, which makes me behind, or when I face small, quick opponent, and have hard time to follow with the breath. Make sure that at any instant you are ready to apply pressure to floor, using breath, center, and feet interaction to initiate technique. Feel as if your feet are one paper space from the floor, which indicates floating (ukimi) and allow for making pressure at any moment.

Accept opponent’s attack

This is one of the most enlightening guidance I received from Aiko San who was second to none in her budo understanding; it changed my view of kumite. When you are tune to the opponent, accept his attack, look at it as your opportunity, because whatever attack he/she will do, the in between space is bigger than when just moving around, a space is open and that is a chance, qio, and you must take advantage of it.

In order to take advantage of the attack one must be comfortable with the opponent attacking, have the feel of “come, come”. Most people are not comfortable with being attacked at full speed, and in that they separate themselves from the opponent, conflicting with opponent, and therefore they either rush to attack themselves, or being confirming, recalculating when being attacked, and therefore behind on the response and counter.

If you accept the opponent’s attack you should be totally relaxed, yet loaded, not sloppy.

Hit the opponent as he move

That is easy if you follow and internalize the first 2 steps described, when opponent move, react with your breath, don’t look and than move, if you see the attack you are too late, when opponent moves your breath and feet are already in motion, as if you are his shadow. We either hit the opponent as he commit or in between techniques, never in same rhythm. We catch the rhythm in order to break the rhythm.