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Saturday, December 29, 2012

End of the Year

I've been looking back over posts on this blog for quite some time, and I've been noticing that I have posts related to new training ideas/concepts or plans that I've had.  What came to mind is that I'm like every other person in the world that finds some new fitness trend and tries to jump on the bandwagon - only to fall right back off a month if not days down the line.

I've been reading more and more about fitness with respects to power lifting and other types of weight/resistance training, to assist in martial arts ability.  Instead of digesting the ideas and trying to see what works and sifting through the chaff  I find myself constantly trying new things.  Not to say that trying new things is a bad idea, but eventually, as an athlete, you do need to have at least a base plan upon which evolution occurs.  I have a tendency to start and stop and never follow one plan consistently.  The closest I came to doing that was with Alwyn Cosgrove's New Rules of Lifting, where I was able to stick with the lifting plan for over 6 months.  It probably helped that I had somebody to train with and keep me accountable for sticking to it.

I find myself reaching a kind of plateau now, due to lack of progress in other areas of my life.  In that vein, I've been reading up on psychology (performance and sport) as well as fitness.  I'm working on getting ideas together to find what works and then create a plan.  What I will be doing at the beginning of the year is lifting 3 days/week and cardio 3 days/week; this begins January 2nd (the 1st is my parents' anniversary...plus it's New Year's Day).

The lifting protocol will revolve around Cosgrove's NROL, and the cardio will be a conglomerate of several different concepts.  Most combat athletes and trainers these days don't advocate long cardio anymore, it is counted as being counter productive.  However, I know what makes me happy, and I know being happy in my training is also important as well as productive.  So each day there will be a moderate distance (probably 3 miles) run at a semi-easy pace, depending on what else is to be done that day.  Cardio day 1 is just a nice easy, long (longer than 3 miles) run; cardio day 2 is an easier run plus tabata sprints (4 minutes, 20 sec. on/10 sec. off); cardio day 3 will be an easy run plus high intensity 100 meter sprint intervals.  The purpose is to build generalized endurance as well as improving explosive-work capacity and ability to actively recover.

Ippon Cup is coming up fast, only 9 months to go, and I'm not anywhere close to where I want or need to be.  This year is going to be different, though, I'm going to make it be different.

Wish me luck!

Wednesday, December 19, 2012

Training for the Improbable

Kids (and adults) get into the martial arts on a daily basis with the desire to make themselves stronger and more capable of defending themselves.  By and large, those same kids (and adults) will most likely never have any need or reason to use their acquired skills on another human being for the sake of preserving their own lives.  I feel like most people understand this as they get older, but when we're children there might be a bully at school that makes us feel weak, or a person in our lives that makes every effort to feel inferior.  The movies and TV shows tell us that learning to fight will teach us to stand up for ourselves and overcome the adversity and beat the bad guys.  That's absolute bullshit.

The martial arts in generally can do an admirable job of teaching one to take care of themselves in a self-defense situation, but the problem comes when the instructors don’t differentiate between self-defense and training to fight.  Training to fight, can in many ways be the best way to teach somebody to take care of themselves, as is spoken about by numerous proponents on Bullshido.net.  On the other hand, depending on the style, training to fight only teaches movement within a specific rule-set.  My primary training focus has been Shotokan karate, within that rule-set we learn to duel with our opponents within a specific fighting range.  Little of it useful in the real world unless it is trained thus.  Some styles, such as Brazilian Jiu-Jitsu, incorporate combat within a different range, but again neglects to discuss all the possible ranges of combat/

Back to differentiating, though; self-defense is typically defined as a situation where the victim is caught by surprise.  There is, generally speaking, a given victim and a given aggressor.  After the first few seconds, if the situation has not been defused in some way, we have now changed it into a fight.  In a fight, there is generally no given victim, both sides are aggressors.  The law, of course, can take a different view on this once the dust has settled, but by and large, if you watch a fight, there’s really no way knowing how it started.

Rob Redmond, of 24 Fighting Chickens, outlines proper self-defense “training” in the best and most concise way.  Self-defense isn’t about being able to fight, or knowing how to punch, kick and throw opponents, it’s about maintaining your safety by way of avoiding danger.  His blog post The Essence of Self Defense (Redmond, 2010), illustrates in best detail the type of “training” one should undergo to properly prepare for self-defense.

Tuesday, November 13, 2012

The long road

So it's been quite some time since the last post I've made regarding training progress, and with all that has been going on, it's been difficult to find the time to sit down and just write.  The long and the short, though, training is going great!  My dental school applications are soon to be completed, and all my courses have come to a close.  Lately I've been focusing on teaching at my college, training and teaching at the dojo, and working in the dental office (learning the ropes of my future career).  Luckily, for the most part, my training time has gone mostly uninterrupted since classes finished.

Competition season has begun again, and I'm working to take it head on!  The 2-3 tournaments of the season that happen during 2012 have been meant, for me, to be just a time for testing out new ideas, and trying out new techniques and concepts.  So in that regard, the two competitions I've participated in, thus far, have been great successes.  Having cut weight and maintained, I've dropped my weight bracket down to middle-weight for the WKF-type competitions, and I feel like I've found my grouping.  First tournament, I fought and lost first round, but the guy that beat me eventually went on to be grand-champion of the tournament.  At the end of the day, the match for me was a success.  Even though I didn't win on points, I know that I felt like I dominated my opponent physically, and left him gassed by the end of it.  Plus, I worked on incorporating sweeping and taking angles on my attacks, with some modicum of success.

Second tournament was even better, I didn't dominate as much as I would have liked, but my opponent was tough and we definitely blasted each other a couple of times.  My success was that I learned more about how my body works and how to deal with smaller opponents.  (The highlight was hitting my opponent hard enough to knock his mouth-guard out - I think MMA training has made more violent, but I can't tell.)  As much as I was happy with the fighting, it was still a one-match tournament, and that is a bitter draught to take.  On the other hand, my kata performances were significantly better than ever before!  I ended up taking second in the competition with strong showings with Gankaku and Gojushiho Sho.  Videos will be added to this post as soon as I have them.

On the flip-side of training, Brazilian Jiu-Jitsu/MMA has been truly taking off.  I can't believe how much I look forward to these sessions.  The best part is that my fitness has sky-rocketed, and what's more is that it's benefiting my karate more than I expected.

I've sadly had to cut the gym-time out of my schedule, the monthly fees were becoming to expensive, and my days so busy that I couldn't afford the hour or two of time required for a solid lifting session.  Instead I've begun supplementing my training with short and intense body-weight circuits incorporating push-up variations, pull-up variations and several core exercises.  I've also used some plyometric/jumping exercises in strengthen my legs.  The best thing, now is I'm truly back to running.  For the last several weeks, I've managed to get out on the roads 3-4 times/week for lengths of 2 miles up to 8 miles, and it feels wonderful!

It's time for the Hindu new year this week, so training in general is cut back to make time for family.  Next week I'm back on the mat and hitting it hard!

Wish me luck!

Honing in on the Fighter's Attitude

Recently, I read the book A Fighter's Heart by Sam Sheridan, in which, Sheridan explores the means and way by which fighters (both professional and amateur) step into the gym or the ring day in day out, and remain motivated to do so.  The book itself is fascinating as Sheridan explores his own psyche to determine why he continues to explore fighting, and the desire to fight, while compparing and contrasting himself (an extreme amateur) with profressional and top-notch amateur fighters around the world.  The book goes into a number of different locales around the world, and a vast number of competitive fighting arenas ranging from muay Thai in Thailand, MMA and boxing in the US, and (il)legal dog-fighting all over the world.  The motivations for each fighter and trainer is dramatically different in the way they explain it, but at the end the thing that remains constant is the justification for a life of trial and imminent danger; that is love, it's all about love.  Love of your opponent, love of the contest, love of competition and more than anything else the love of the fight and the love shared by fighter and trainer.

Upon completion of this book, which I highly recommend to everybody, Sheridan explores less the physical and more the mental aspects of fighting with his next book The Fighter's Mind: Inside the Mental Game.  What motivates them, what pushes them and how do they think about fighting?  I'm currently still reading this one, but a couple of interesting questions have popped up in my mind that I felt needed addressing as I continue reading.

I've noticed many parallels between the way fighters feel or think and the way that successful people in all walks of life feel or think.  Sheridan talks about Miyamoto Musashi's Go Rin No Sho (The Book of Five Rings), and how Musashi's life wasn't based around the concept of winning points in his many duels, but about winning; clear cut victor and dead opponent.  You get the feeling that giving the option of winning to the opponent (by worrying about points), allows your opponent to have the openings to beat you with.

Now this applies directly ties to the concept of changing one's attitude to succeed in life, as well as in the varied martial arts arenas.  I'm going to talk about life first, and then continue with the more martial aspects of my life.

No one would ever, with any seriousness, call me overweight, I've always carried my weight well and have good posture so it's rarely easy to tell that I do have a bit of a paunch.  The fact remains, though, that by and large my weight as hovered in the 190lbs range...while not overweight, that is rather heavy for a frame that is made to be lean.  My weight shot up to near 200lbs during my college years, and I realized that I needed to make a change as soon as I found out my cholesterol levels had also shot up.  Since that day I've been struggling to make those lifestyle changes that illicit weight loss and healthy living...I've been mostly unsuccessful.  For all the fact that I spend a good amount of time working out in the gym, lifting weights and running, as well as spending at minimum 2 hours every night in the dojo working on my karate and Brazilian Jiu-Jitsu, my weight still remained at 185lbs.

Any health professional will tell you that being healthy is more about diet than it is about physical activity - I had decided to prove them wrong, but sadly that wasn't working for me.  So now I've begun to adjust my diet; I've increased protein intake, and cut carbs.  I avoid all the processed sugars that I can, and consume a healthy quantity of dairy products.  Now within the first week I was down to 181; 4lbs in one week!  Not unheard, and truth be told, it's likely all water weight, but it's progress.  Now it got me thinking about what I did differently, and it wasn't necessarily the dietary changes, but more a change in my attitude toward specific foods.

So now, we can come back to the issue at hand, fighters and training to fight. As I come down to the end of the book, I'm beginning to notice parallels between all the fighters and trainers that are interviewed by Sheridan. He also brings it all together in the last chapter after the final interview of the book. It all comes to the concept of mushin or "no mind." Most athletes describe there own feeling of "no mind" as "being in the zone." You'll hear it so often among basketball players when they make several shots flawlessly in a row. They almost transcend the realm of thinking about their actions and begin working without thought. It is very rare to see this happen, and many athletes that say that are, in fact, just very talented individuals I believe. At the same time, I can't call it all BS. Michael Jordan is a perfect example of this: during his comeback to basketball, Jordan was the top scorer for the Bulls with 50+ points. He accomplished this while battling the flu and a 103 degree fever. If that isn't a case of mushin then I don't know what is. Marcelo Garcia, one of the finest Brazilian Jiu-Jitsu practitioners in the world, says the most difficult part of getting into the zone, is having the methods to force your brain to go there. Force your brain into mushin without forcing it; each fighter has their ritual before a fight to focus their energies, determining your trigger is the trick.

Monday, August 6, 2012

Back in the saddle...maybe?

So I'm happy to say that I'm feeling a hundred times more positive about my training than I was over the past few months.  I think it helps that the stress from the regular semester is gone, and I only have a few things to deal with; not to say that I'm not excruciatingly busy, but I feel like I'm handling all the stress that much better now.

Week 2 of Hypertrophy II, and I'm hitting the gym hard, it feels great!  Today was the 2x25 day, I took it a little lighter with the weights, but put maximum effort into each lift.  The workout is below:

Alternating Sets
Barbell reverse-grip bent-over row
2x25 - 65, 65
Push-up
2x25 - BW, BW

Alternating Sets
Wide-grip seated cable row
2x25 - 70, 70
Dumbbell incline bench press (palms facing)
2x25 - 25, 25

Dips
2x25 - BW, BW

Swiss-ball crunch
3x12 - 25, 25, 25

The rest periods are kept to 30 seconds, so you get a significant cardio workout just from lifting, which is fantastic.  I followed up the lifting with an interval workout on the treadmill:

2 minute warm-up
1 minute hard
2 minute challenging
1 minute hard
2 minute challenging
1 minute hard
2 minute challenging
1 minute hard
2 minute challenging
5 minute cool down

This nearly killed me by the end, but it felt great to finally run for an extended period of time for the first time in months.  I've been so hesitant with my knees being all kinds of hinky, but I think all the squats I've been doing, and ensuring my stride and my form was spot on worked wonders - no pain in my knees at all!

Tomorrow I'm going to try and go for a nice easy run in the morning, looking to do 2 miles, but no real significant goal, just miles on my feet and maybe a few wind sprints for the burn.

Also, I need to figure out some drills that I can do on my own wherever I am, I've found so many drills for kumite on-line, but many of them require partners.  I'm going to have to do some research to get the lightness on my feet up to par.

Anyway back to the books, wish me luck!

Monday, July 23, 2012

Been a long time

It's been far too long since my last post, I've started and restarted this one with many ideas of what I've wanted to write without ever getting a chance to really complete it.  And now, I find myself deleting everything that I had originally and starting completely from scratch all over again.  Well now, here we are, there's so much that has been going on lately that I don't know where to start.

Karate
Karate will, and always will be, the primary focus of my training.  I love the art far too much for me to ever focus on something else more than on I do on perfecting my karate.  As I progress, I've started to get a vague understanding of my own abilities, and my own personal "style" of practicing the art.  Every karate-ka has their own interpretation of how karate should be practiced, and we all have our own methodology of going about using karate to our benefit.  My good friend Nick's style of karate is very dynamic and light, but when he hits it's like you're getting hit with a brick.  Scarano Sensei, as everybody knows, is all about sweeping, Sensei Warner loves to kick.  These are just examples of different karate-ka that have different ways of going about doing the same thing - being successful at utilizing their karate.

As I move forward, I'm starting to see what things I'm good at, and what needs more work.  For instance, my double gyaku-tsuki blitz works fairly well, but I need to work on cleaning it up for tournament purposes.  On the other hand, my round kicks are incredibly powerful but I'm always very hesitant to throw kicks out of concern for my shins...I know, I'm a big pansy.  Anyway, these are my two main focuses in my karate, I want to make my blitz both effective and scoreable, while also working on my kicks, in general, but mawashi-geri in particular.

Brazilian Jiu-Jitsu
Things started off very well for me with BJJ, I was absorbing the new material very quickly, but not that I've been forced to cut back on all forms of training a little bit I'm beginning to fall behind in certain areas.  Primarily, my base of knowledge just isn't as deep or wide as that of the others that I started with as they are still training 4 days a week while I'm stuck at 2-3 depending on the week.  Regardless, training is training and I make the most of it.

One major flaw in my game, at the moment, is my ability to go in for double and single-leg takedowns.  I've become fairly handy with the judo style sweeps and trips, but the wrestling shots are incredibly difficult for me.  My biggest problem is my head positioning always leaves me wide open for a guillotine choke (not very comfortable, to say the least).  Shooting drills will be key for a while, something I might want to do out of regular classes as well.

It's time to start writing things down; specifically the minutiae that make the locks, chokes and submissions work.  Hopefully remembering those details will make the difference.

Anyway, back to training, wish me luck!

Sunday, June 17, 2012

Strengths and Weaknesses

There are days where I feel like everything's a weakness, and there are other days that I feel mediocre.  It's a rare occurrence when I find myself thinking about my strengths, mainly because I know there's always something that needs improving.  For some time I was thinking of myself as a first-class kata performer, recent competition results have shown me different.  Every time I go out to California for Camp Shotokan, I start thinking of myself as a solid fighter, and then the very next tournament disavows me of that thinking.  With these things in mind, I've begun wondering whether there are benefits to recognizing your strengths at all, or if you're better off just worrying about your weaknesses (i.e., everything).

This might seem like a very cynical way of thinking, but stay with me for a minute.  If everything is a weakness, then clearly you need to improve every part of your game.  That means speed, form, technique, stance, power, kime, focus, concentration, agility, dexterity, etc., etc., etc.; the list, I suppose, is endless.  This can be a fantastic way to motivate yourself to perform at greater levels, and theoretically, show better results every time you work at it.

At the same time, this can be severely demotivating, so the question arises, which way of thinking works best?

I myself feel that a balanced approach to self-motivation is necessary, the balance isn't necessarily internal but should come from an external source.  A teacher, instructor or coach that is a great motivator is a prime example.  I know exactly what is getting better based on how Sensei approaches his critiques of what I'm doing.  This external source plays counterpoint to my internal negative outlook on my abilities.

Finding this balance can be difficult, but it's necessary to truly progress.

Monday, May 7, 2012

Two days in

So I've had two days of Brazilian Jiu-Jitsu classes, and I can't say enough how much I'm enjoying it!  The instruction is fantastic, and the fact that we do live rolling at the end of every session is just the cherry on top of this massively delicious ice cream sundae that I call training.

So the first day Coach concentrated on the MMA aspect of BJJ, and how it can be used in submission wrestling; this is the "Vale Tudo" day of training.  The first thing we learned was the footwork to use for going in for a takedown, which lead directly into shooting in for a double leg.  After drilling the basic double leg for a while we used neat little footwork to make the take down even easier.  The goal is to go from the take down into side mount (ideal situation); normally, though, you would end up in your opponents full guard with their legs locked behind your lower back.  So after the takedown we reviewed passing the guard in an MMA style match.  After learning how to get into side mount we worked three different locks that can be performed from that position:

1. Kimura - this was essentially the same lock as was performed from a standing position, but now we were laying perpendicularly on top of our opponent.  The tricky thing to remember for this lock was the way to position your hips so that your opponent can't slither away as you're trying to grab the arm.

2. Americana - another shoulder lock that torques the arm in the opposite direction from the Kimura, the hips need to be seated in the opposite direction for this lock to be effective.

3. "I Dream of Genie" - Coach named it this because of the positioning of the arms when the lock is set properly.  It's essentially a secondary lock that you can flow into if the Kimura doesn't work right off the bat.

After working these three locks we did 2 5-minute rounds of live rolling, that was the best part.  I can't describe how tough the workout was; 2 hours of straight BJJ!  Highlight of the rolling was getting full-mount and locking in a half-decent arm bar.

Saturday's session was gi-BJJ, lacking a judo/JJ gi, we just used our karate gi, and will continue to do so until I can invest in a cheap judo gi.

This was only an hour session as I was teaching my private lesson for the first hour, but still a great workout.  We started off working two different hipthrows; I can't remember the name of the first one, but the second was harai goshi.  These were a lot of fun, and I feel like they'll help me a lot with working the take downs in karate as well.

After the hip throws, Coach showed us how to pass guard in a gi-BJJ style match.  The method is similar too passing guard in MMA, but now you have the gi available to provide extra leverage while moving position.  From here we drilled how to get a rear-naked choke (RNC) from side-mount, it's a fairly complex series of movements, but the arms lock in a similar fashion to the kimura while setting up and then very similar to the "I Dream of Genie" when actually choking your opponent.  This is definitely something I'm going to need to work on a lot.

After this we worked a different choke that you can do if the RNC isn't going to work for you, I don't know the name of it, but it looked almost liked a Guillotine choke.

After working the chokes for some time, we had a few rounds of live-rolling.  Highlight was reversing a reversal and locking in a guillotine.

So far I'm loving the sessions, the fact that it's just me and one other person, maybe two depending on the day is probably helping because we both get solid individualized coaching throughout the whole two hours rather than the instructor having to move around and work with different people.  Hopefully as the program grows, the quality of instruction won't change.  For now I'm loving it, though, and looking forward to more!

Wish me luck!

Monday, April 30, 2012

Brazilian Jiu-Jitsu has come to Syosset!

On 4/28, Syosset Martial Arts Center had its first taste of Brazilian Jiu-Jitsu, or BJJ, under the tutelage of professional MMA fighter Adam Schortz.  The offical Syosset Martial Arts Center, BJJ program will be beginning this week on May 1st.  On 4/28, at the Open House, we were lucky enough to get a taste.

Adam, or Coach as he prefers, did a quick overview lesson of what skills BJJ incorporates and what we'll have the opportunity to learn from him.  Rather than going straight into ground fighting techniques, Coach decided to introduce us to the standing aspects of BJJ by showing us how to perform a standing kimura and a standing guillotine starting from the over-under clinch.

Next, coach showed us how to go for an outside reaping take down followed by a rather trickier single leg takedown.  I can't begin to say how excited I am about this program.  I've been wanting to try BJJ for years, and this is a fantastic opportunity.

More information will follow as the lessons progress!

AAU Regional Championships

It really is a shame that the AAU is becoming less and less popular.  I feel that the competition there, or more specifically the type of competition (i.e., the scoring system) is far more superior than that used by the USANKF/WKF.  The AAU standard scoring system is shobu sanbon, incorporating both waza-ari and ippon.  At the national level, though, they introduce a shobu-ippon division (my personal favorite) and a WKF style division.  I'm all for good competitive spirit and all, but you can't convince me that making different techniques worth different points still preserves the budo attitude.  All it does, in my opinion, is encourage flashiness and ineffective technique.  Many critics of the shobu-ippon system say that the competition is boring because the variety of techniques used is smaller, and to a certain degree I agree, but if you watch the top fighters in the WKF, they all use the same techniques that are typically used in shobu-ippon competitions - gyaku-tsuki, kizami-zuki, mae-geri, mawashi-geri amd ashi-barai.

Regardless of the scoring, the tournament yesterday was on a smaller scale than most NKF based competitions.  Even with that in mind, the competition was fierce.  The fighters present for my division are guys that are at the top of any competition that they fight in.  These are the guys that don't care about rule sets, but make their karate work for them.  These are fighters that are very close to having similar attitudes to the likes of Frank Brennan, a fighter vastly successful in both traditional JKA shobu-ippon as well as in mixed-style tournaments.

I ended up doing fairly well, 2nd in kata, and 3rd in kumite.  The 2nd place in kata was largely due to my ankle rolling in the second jump in Kanku-sho...this hurt my pride more than the ankle which did hurt like a mother...my opponent was only doing Jion...no reason he should have beat me.  Oh well, kumite was great.  I felt like I was  moving more and being far more aggressive than usual.  Sensei says that I was still holding back, he said that he thought I was the better fighter and should have one but I was hesitant at the wrong times.  Well, improvement is improvement I say.

The semester is finally winding down, and that means more time available for real training.  And reall training is definitely in order...it doesn't look like I'm making it out to California for the Riverside tournament, but Euro-Cup is around the corner at the end of October.  Time to have some fun with training!

Wish me luck!

Monday, April 23, 2012

Frustrations

I find myself becoming more and more frustrated with training on a daily basis.  Not with training in particular, I suppose, but with the goal I've apparently given myself.  I'm dead set on being in Hungary with the US team in November for the Euro-Cup.  I know that the team will really need me if I'm not there with Nick out of the competitive arena, very likely permanently.  At the same time, though, I feel like I'm plateaued...I haven't been able to put all of my effort into the gym and the dojo the way I need to because of school.  Needless to say, school is my first and primary priority, naturally it has to be as my future rests upon this, but I really want to do this right!

Part of the frustration, I feel, is the fact that I'm trying to do both with full commitment, and I can't.  Something's going to have to give...and training seems to be the first to give, and I know I should be proud of that fact...shows commitment to my priorities.  I also know that if I'm going to be able to travel with the team I need to show something for all my time I'm putting into my school.  I need more structure.

It's just like my posting about the new rules for tournament management...I need to manage my time properly and set a schedule and stick to it.  I need to schedule the time I will spend studying from now until finals, and then throughout the summer.  Taking summer classes can be hard enough, taking a class like Organic Chemistry is even harder.

I guess what it comes down to, as always, is the common denominator...I want to succeed in academics, career and karate. I can do all three, but that requires significant determination and perseverance. The question is, can I do it? I guess we'll be finding out soon enough, won't we? Wish me luck!

Thursday, April 12, 2012

Long hiatus

It's been a while since I've posted anything, regrettably really because besides the fact that I haven't really been keeping my training or anything else in proper order.  I feel like crap today, mentally and physically I'm just worn down.  I gained about 8 pounds like I was in Florida (we ate so much!), and I haven't had a proper workout in God-only-knows-how-long.  With this exam tonight, I feel like I'll be able to get into some kind of proper swing again with everything, but I can't afford to ignore this exam to go and workout the way I wish I could.

Tomorrow, I don't have classes but I am bringing my brother to campus so he can get a feel for what it's like.  I was hoping to let him sit in on a class, but as my one class of the day has been cancelled, that won't be happening.  That just means I can leave the house later, and I will have time during the morning to get in a proper workout.  I feel strange lifting out of sync on a Friday, so what I'm really hoping to do tomorrow morning is go out for a run as early as possible (ideally 5:30 or 6am), and then do a good long calisthenic routine plus some sprints if my knees hold up that long.

It's way past time for me to truly be in some kind of decent shape, but I feel like this semester has just been beating me down so much that my diet has gone to hell, and I haven't been getting proper workouts at the dojo.  Technically the training sessions are fine, but they aren't doing much for my cardio, speed or strength.  I've always known I couldn't rely solely on karate to get me in shape, but I wish I could.

Without exception I'm out the door tomorrow morning with my running shoes on!  Minimum run of 2 miles, if I feel like I can go longer maybe I will.  I just will not go less than that, I refuse to believe that I'm starting literally at square one all over again.

Wish me luck!

Tuesday, March 27, 2012

Training session

My last post was about certain exercise myths that have been debunked, specifically the idea that workouts need to be horrendously long and strenuous.  Tonight, I believe I did a fairly decent job of disproving that theory (then again, the average one hour session at the dojo can usually refute the concept, but that's not important right now).  Seeing as I couldn't train tonight with the normal class, I hit the dojo an hour early to workout on my own before teaching the kiddies.

Warm up (everything was done number of reps for both sides, and speed was ramped up after the first 10 or reps):
50 gyaku-tsuki
50 mae-geri
50 yoko-geri keage
10 yoko-geri kekomi (the goal was to get to 50 yoko-geri kekomi followed by 20 keage-kekomi combination kicks)

Kihon (approximately 20 reps, but I didn't really keep count):
Oi-tsuki
Mae-geri, oi-tsuki
Age-uke, gyaku-tsuki
Mawashi-geri, gyaku-tsuki
Shuto-uke in kokutsu dachi

Kata:
I focused my efforts tonight on gankaku and kanku-sho; so I did kata in trio.  One gankaku, one kanku-sho, and then one heian shodan, followed by the set again but with heian nidan.  Here's how it looked when I was done:

Gankaku (slow)
Kanku-sho (slow)
Heian shodan (performance speed)

Gankaku (fast)
Kanku-sho (fast)
Heian nidan (performance speed)

Gankaku (performance speed)
Kanku-sho (performance speed)
Heian sandan (fast)

Gankaku (slow)
Kanku-sho (slow)
Heian yondan (performance speed)

Gankaku (fast)
Kanku-sho (fast)
Heian godan (performance speed)

Gankaku (performance speed)
Kanku-sho (performance speed)
Bassai-dai (fast)

Gankaku (slow)
Kanku-sho (slow)
Jion (fast)

This entire workout took me about an hour, maybe a little beyond that, but let me tell you, I'm thoroughly shot out.  I had a hard time keeping up with the kids today while I was teaching, but on the other hand, the endorphins were kicking in so hard that I felt in a great mood!  On a side note, I almost passed out after nearly vomiting at around the half-way mark during the main kata workout, that was right after the second jump in a performance speed kanku-sho...not fun!

Well, now that I'm thoroughly worked and stretched out, it's time to hit the books again, and hopefully eat some dinner in the very near future.

Wish me luck!

Training misconceptions and myths: Part I

Recently, I read a posting by Shotokan practitioner and blogger Rob Redmond, on his blog 24 Fighting Chickens, and it really got me thinking.  He referenced an article by Lifehacker regarding 10 myths about exercise, and the truth that disproves each one.  There were a couple points that were made that were poignant and I felt almost directed at me specifically.

"Myth #3: Exercise Takes Long Hours/Is Worthless If I Can't Exercise Regularly"
This myth in particular made me reminiscent and almost nostalgic of my heavy exercise period during my years in college.  It was the summer prior to my senior year of college, and I had realized that my weight had ballooned up to around 190 lbs.  Up until this point, I'd thought that my weight hovered in the 170-175 lbs. region, and I was happy with that.  190 lbs. was heavy for me, and let's just say that it wasn't muscle.  I stand at a solid 5'10", and I carry my weight well, but I'm not made to be 190 lbs. of mainly fat.  With this in mind I took to the gym in earnest.  I remember reading somewhere that combining weight lifting and cardiovascular exercise was the best way to lose weight and gain muscle at the same time.

I embarked upon a regimen of 1 to 1.5 hours of cardio (switching between the treadmill and bicycle about half way through the time frame), and then hitting the weights hard or another 1 to 1.5 hours.  I was a steady-state cardio, and body-partist weight lifter, of astronomical proportions.  Mind you, this meant I spent anywhere from 2 to 3 hours in the gym alone, and oftentimes I would be there longer.  I would generally spend an extra 20-30 minutes using the heavy bag (I told myself that this was to teach my body to use the new found strength and lightness to create more power in my punching and kicking).  Then one day, maybe 2 months into this regimen, I read about high-intensity interval training (HIIT), and I figured that I should include this into my cardio routine, but instead of doing 30 minutes of this, as recommended, I followed the same 1 to 1.5 hours of cardio, but doing straight HIIT.  Go hard or go home was my thinking (besides bigger/more is better, right??).

I went this way for almost 6 months, I dropped my weight from 190 lbs to a solid 175 lbs, and I looked pretty good.  I could see more definition in my abs, and all my muscles and I felt great because of this. According to my electronic scale, my body fat percentage dropped from 27% to 16%.  This is great, right?  I should keep going, right?  Yeah...I tried that and my body crapped out on me.

Let's not forget that I was also spending at minimum 2 hours a day in the dojo as well 5 days a week...youth truly is wasted on the young, and I'm not that old right now to be saying it!

Several years down the line, I almost miss having the time available to workout like a demon, but I also have read more and become far more knowledgeable about how the body works and builds muscle and adapts.  What had happened at the end of the 6 months was that my body plateaued and completely adapted to my workouts.  If I hadn't burned out the way I did, I probably would have just continued to lose weight and not build anymore muscle, in fact I would have lost muscle.

Now I find my time is far better served with lifting weights (at a relatively high intensity) for an hour a day, three to four times a week.  My schedule is fairly busy these days, so actually meeting these numbers is difficult, but it works well.  Also, I aim for 3 days in the dojo and 3 days of regular cardio (my dojo workouts are still around 2 hours, but are not of high intensity, and typically involve working with kids or lower belts and working on my technique to make it more efficient).  Developing power and speed aren't important in the dojo anymore, I reap those benefits from the gym and my interval training.

Next post I'll discuss another poignant myth.

Monday, March 12, 2012

New Rules of Tournament Management


There are few things about sports karate that annoys me more than poor tournament management.  So many competition promoters are so eager for large turnouts that they tend to overlook the most important aspects of the tournament - the management of the competition and maintenance of time standards.  Recently, I attended a tournament which, while only a local event, has really taken off and has begun to include many competitors from overseas.  The gentleman that organizes this annual event is heavily involved with the WKF (World Karate Federation) and the PKF (Pan-American Karate Federation), and has become very involved with the karate programs in several Central American countries.  Due to these contacts, he has begun to host competitors from all over the Pan-American region for his annual tournament, which is fantastic.  This year alone he had well over 400 competitors for the entire event, which is nearly double from last year's number.

This event is, without a doubt, the largest such event in the area short of any national championships that might occur in this part of the country.  The men's black belt division had well over 30 competitors, a number you will only really ever see in the national championships, and each kumite division ran 3 rounds of eliminations, at the very least.  The numbers were fantastic for this level of tournament, and I couldn't have been more excited for the organizer as he is a great guy that put in a ton of time and effort into providing such an outstanding event.

The problem is that he was incapable of managing the time and the people for his event.  Sadly, this is an issue most tournament organizers face.  There are many factors that you can associate with poor time management.  Some things are within the power of the organizers to control, and others are within their power to at the very least mitigate.

Primary issues with poorly run tournaments:
·         Poor time management
·         No adherence to any established timeline
·         All rules subject to changes and exceptions
·         No controls put in place to ensure referees, volunteers and competitors arrive on time
·         Zero accountability
·         No effective control of spectators

Poor time management
Time management is paramount with events like tournaments, seminars and training camps.  When you have a large group of people, and many events to go through, time is, as the saying goes, of the essence.  Start an event late, there’s really no hope of catching up, delay an event and you’re in the same boat, but that can generally be mitigated.  So how do we utilize proper management of time?  The first step, as it is with any business venture, is to have a plan.  For a tournament, this typically means a budget and a schedule.  The budget is only useful in the preparatory stages of the tournament, but come tournament day, the schedule is of utmost importance.  Having a schedule isn’t enough, though, the organizers need to plan for all eventualities and emergencies.  The organizer needs to know what he will do should anything force a change, and all top officials (i.e. chief referee, president of tournament, arbiter, etc.) must also be involved and aware of all contingency plans.

New Rule: Make a plan!  There’s nothing more unprofessional than a tournament that doesn’t have a schedule of events.


No adherence to any established timeline
Let’s assume that the tournament organizer went so far to actually establish a timeline.  There are some issues that can still come from this.  Having a schedule isn’t enough; the schedule, first off, does need to be specific enough with sufficient detail for the schedule to be effective.  Furthermore, a large issue is organizers being too ready and willing to make exceptions to the established schedule too often.  Naturally, emergencies do arise that force the organizers to push events around, or even delay the tournament.  Frankly, anything short of a power outage really shouldn’t delay the tournament much as long as steps have been put into place to account for any issues that can be mitigated (i.e. late competitors, late judges, lack of sufficient volunteers, etc.). 

New Rule: Once you make a schedule, stick to the schedule!  It’s unfair to the competitors, and everybody else involved to delay events.

All rules subject to changes and exceptions
This ties directly into the previous point, but goes even further.  Tournaments in this locale typically fall in the NKF/WKF style of competition, with the 8 point system and, what feels like, 20 lbs. of safety equipment.  That’s fine, rules are rules, but those rules need to be adhered to.  Certain tournament organizers choose to make specific changes to the rules once the tournament has begun…that’s not fair to those competitors that come prepared to operate within a rule-set.  If exceptions are to be made, those exceptions need to be outlined in the registration packet so all competitors, coaches and officials are aware of the changes.  It delays events when the ring judges need to consult with the organizer and the chief referee to determine what changes have been made on a case by case basis. 

New Rule: Make rules and stick to the rules!  Exceptions can be made, but please, keep it to a minimum.

No controls put in place to ensure referees, volunteers and competitors arrive on time
I find this to be the most incredible part about tournaments.  From the day I started competing, my dojo has always made it a point to leave as a team and arrive at the tournament venue at least 30 minutes prior to the scheduled start time.  Why we still do that is beyond me; tournaments that are meant to start at 9am “sharp” typically don’t begin until 10:30am at the earliest!  Regardless, we are unfortunately one of the rarities; most schools with large groups of children will show up only tiny bit late.  The biggest culprits, strangely, are the black belt competitors and the judges.  These two groups train day in day out like clockwork for an hour or more at the same time every day, and yet, they are incapable of arriving on time for a tournament.  Remember, the tournament is a business, the referees and volunteers are employees, and the competitors are the customers.  If employees come to work late, they are penalized, if a customer misses a sale, he’s out of luck.  And don’t treat the volunteers any differently, volunteers at not-for-profit organizations are still expected to be at work on time regardless of whether or not they are compensated for their time.

New Rule: Make sure your employees come to work on time!  This goes back to the idea of have a set schedule.  If you want your volunteers, referees and competitors to be there at a set time, make sure they will be at a loss for missing.  This brings me to my next point.

Zero accountability
So, why do judges, volunteers and competitors show up late?  Well that’s very simple really; they have no reason to be there on time.  There is no fear that they may miss out on the competition because the precedent has been set in the past.  Competitions are regularly pushed back due to lack of judges and missing competitors.  The lack of judges is a far greater issues, in my opinion; you don’t need many competitors to have a division compete, but there is a specific number of judges that are required.  Give the judges and volunteers some incentive to arrive on time might mean paying them, or providing them with some service.  Your payroll for the day doesn’t need to be high, pay them based on the number of hours they are active that day.  This, of course, is not always a viable option, but knowing that in the future their competitors might be denied entry would most likely change their minds.  Competitors on the other hand, if they’re late they should be up the creek without a paddle.  They paid the money to compete, if they miss their event, that’s their problem.  Do not make exceptions to this.

New Rule: Stick your guns, if you want your referees and competitors to be at the event on time then require them to be there!  Make them aware that they will be accountable for their lateness.

No effective control of spectators
This point is my personal pet peeve at tournaments.  I understand that parents want to be nearby when their children are competing, to take pictures and support their kids.  Well here’s the problem, this creates a safety hazard if the lanes are blocked up by hundreds of parents and siblings standing around hoping to catch a glimpse of their kid.  Furthermore, this blocks volunteers, competitors and referees from getting to their assigned rings in a timely fashion.  Even if the delay is only 5 minutes, do that enough time and the whole tournament will be derailed.  The gentleman I mentioned earlier handled this issue the best he could, and I believe in the best way.  The tournament was stopped, all activity in all the rings was stopped.  He would not allow the competition to proceed until the parents went back to the stands and sat down.  While this is a delay of the tournament, this is a calculated delay – nobody wants to stay at these tournaments longer than they need to.

New Rule: Control your spectators!  Make sure that they know that they are delaying the competition; this goes back to assigning accountability.  The spectators getting in the way delays the competitors from competing; this delays the tournament.  Beyond that, they need to be made aware of safety concerns, and the fact that the tournament director will stop the event if safety does become a concern.

These, in my opinion, are the biggest issues facing tournament organizers everywhere.  There are other issues as well, such as organizers desiring to put on a show for the spectators.  This is fine, but remember who your customers are – the competitors.  Don’t deny them the service promised, i.e. the tournament, just so the parents will not get bored.  The competitors rarely, if ever, care about the opening ceremonies.  Cater to your clientele, without them you don’t have a tournament.
Too often, karate organizations and tournaments are often run in a seat-of-the-pants, lackadaisical manner.  This is wrong, let me repeat that: this is WRONG!  Tournaments are businesses as much as karate organizations are, and the customers are the karate-ka that participate.  Officials, referees and judges are employees, if you need officials to arrive on time, then make sure you're paying them for the time they put in, or compensate them in some other way.  Even volunteers at not-for-profit organizations are expected to work the hours they promise, and expected to arrive to work on time, not on their own schedules.  If they don't arrive on time, they are penalized (same as any late employee).  Businesses cater to the customers, but they don't make huge exceptions for them.  Generally if a customer misses out on a sale at a department store, they are out of luck.  Why shouldn't this apply to a tournament?

Running a business is a simple matter as long as you have plan.  The complexities arise in the execution, but even those can be mitigated.  You just need to stick to the plan.  Tournaments are much the same matter, but the trick is sticking to your plan.  Remember the first rule of business: have a plan.  Without proper planning then all we are is a bunch of weirdos dancing around in white pajamas.

Wednesday, March 7, 2012

Problems with kumite

Go into any martial arts school and you'll people all rearing to gear up and have a go at each other.  Depending on the school this could mean nothing more than a mouth piece and cup, all the way up to wearing an extra twenty pounds of rubberized, foam-dipped armor.  In my opinion, there's nothing inherently wrong with any of the methodologies along that spectrum; safety is safety, and whatever makes the owner of the school feel safer in our litigious society is the way it will be.  My problem is the way that kumite is taught in the typical shotokan/karate dojo.

Of the three K's of karate, kumite tends to be everybody's favorite, but the methodology of teaching it is so archaic, that it's amazing that people every truly learn how to fight.  Most traditional schools follow the gohon, sanbon, kihon ippon, jiyu-ippon, jiyu kumite progression.  As a starting point, gohon, sanbon and kihon ippon kumite are fantastic ways to teach distancing and reaction time.  The defender understands the attack and is generally prescribed a counter attack to use in defense.  As a means to teach basic distancing, and basic timing, these basic forms of kumite are fantastic.

The current paradigm says that once the student is competent with the basic kumite concepts, the next step is jiyu-ippon kumite, or semi-free kumite.  This step is the one that is truly lacking and provides a very unstable base for students to learn to free spar.  In general, of course there are exceptions to this, the attacks aren't necessarily prescribed, but they might be limited to, say, three different attacks.  This is a positive that keeps the group in control, but many instructors claim that this is the step where students learn real self-defense as well has how to spar effectively.  I say, what is the point of having the attacker do one attack and stand still while allowing the defender all the time in the world to complete a countering technique?

This is fine when practicing basic kumite, but when entering the world of more free-style sparring, certain paradigms need to shift.  Limit the possible attacks, fine, but don't have the attacking side stand still for more than a second with their punch extended waiting for the counter. For the attacking side, the focus in this drill should be on completing the attack and getting out.  The focus for the defending side must be to complete a no-nonsense counter and beat the attacker.  In this step all the fancy techniques and flashy movements need to be taken out, that's fine for a demonstration or for basic kumite drills; now it's go time.

In jiyu-ippon kumite you should be learning what works for you in specific situations, against different techniques and styles of attack.  Let's be honest, if you're at a bar and some random person takes a swing at you, he's not going to stay there with his arm hanging out waiting for a counter attack, he's going to swing and pull that arm back, and then most likely swing again, regardless of whether or not he caught you with the first punch.  If you're really unlucky he's going to attempt to tackle you to the floor, and then you're really shit out of luck.

The other problem is the insistence of traditional karate-ka and instructors to stick to utilizing unrealistic attacks (i.e. oi-zuki).  Nobody attacks like that, and don't give me that crap response that if you can block a fast oi-zuki then you can block a haymaker or a hook...those are completely different animals.

Anyway, the next and final step, typically, is stepping into jiyu-kumite or free sparring.  This is the logical step, but for many schools this is a step backwards.  They may practice elaborate takedowns and sweeps and close fighting counter attacks during basic kumite, but put them in the ring and they begin fighting at a completely unrealistic distance and in a completely unrealistic stance.  Whether you are a regular tournament competitor or not, your kumite training has to fall into two different styles (preferably only one if you don't compete): competition kumite or realistic kumite.  If you need to ask which style I advocate first and foremost, well you should probably just turn off your computer now.

Realistic kumite should and must involve realistic impact and realistic distances.  Naturally, you shouldn't be out to hurt your partner, but they do need to know when they've gotten hit.  If your school doesn't teach ground fighting, then that's not an issue, but make your sparring more than stopping after every exchange and resetting the match.  If you incorporate sweeps and takedowns into your training, then include that in the sparring.  The only time a match should be reset is if the instructor has a particular point to make, or if the conditions of the match have exceeded the rule-set that is utilized by the style/school.

Kumite training, should be a fun exercise, but it should also be educational.  The purpose of sparring is to pressure test your skills and techniques, find out what works against a resisting opponent and what doesn't.  Then go back to the basic steps and make it work, then put it back into action.

Be safe but not hesitant; be aggressive but not violent; be a fighter because in the end that's what we're really about.

Tuesday, March 6, 2012

Poor tournament management

There are few things about sports karate that annoys me more than poor tournament management.  So many competition promoters are so eager for large turnouts that they tend to overlook the most important aspects of the tournament - the management of the competition and maintenance of time standards.  This past weekend, I attended a tournament which, while really a local event, has really taken off and has begun to include many competitors from overseas.  The gentleman that organizes this annual event is heavily involved with the WKF (World Karate Federation) and the PKF (Pan-American Karate Federation), and has become very involved with the karate programs in several Central American countries.  Due to these contacts, he has begun to host competitors from all over the Pan-American region for his annual tournament, which is fantastic.  This year alone he had well over 400 competitors for the entire event, which is nearly double from last year's number.

This event is, without a doubt, the largest such event in the area short of any national championships that might occur in this part of the country.  The men's black belt division had well over 30 competitors, which you will only see in the national championships, and each kumite division ran 3 rounds of eliminations, at the very least.  The numbers were fantastic for this tournament, and I couldn't have been more excited for the organizer as he is a great guy that put in a ton of time and effort into providing such an outstanding event.

The problem is that he is incapable of managing the time for his event.  Sadly, this is an issue most tournament organizers face.  This is in large part due to the fact that competitors and judges (who are usually volunteers) rarely ever show up to the tournament on time.  This all leads to the event being pushed back as the event organizers wait for competitors to arrive - this unfortunately, sets a very depressing precedent.  I can accept a tournament that is supposed to start at 9am, starting at 10am, what I can't accept is a tournament that is supposed to start at 9am, starting at 11am and that's only for the opening ceremonies.

The organizers put so much store into putting on a show that they forget who the customers are in all this - i.e. the competitors!  Competitors are made to sit around waiting, and expecting an event to run on the schedule that has been posted, but sadly it never happens.  This is due to several problems, all stemming from the precedent established above.  The precedent says that the event organizers will hold the tournament back to the detriment of competitors are there to the benefit of those that are arriving late.

Setting a schedule is the key to running a successful tournament, but the real key is sticking to the schedule.  If you want opening ceremonies, then account for that in your schedule.  If you want the competition to start at 9am, then let competitors and coaches know that the opening ceremonies are starting at 8am, no exceptions.  Stick to your guns and let those that arrive late deal with the consequences - i.e. loss of registration fees, missing events.

Karate organizations and tournaments are often run in a seat-of-the-pants, lackadaisical manner.  This is wrong, let me repeat that: this is WRONG!  Tournaments are businesses as much as karate organizations are, and the customers are the karate-ka that participate.  Officials, referees and judges are employees, if you need officials to arrive on time, then make sure you're paying them for the time they put in, or compensate them in some other way.  Even volunteers at not-for-profit organizations are expected to work the hours they promise, and expected to arrive to work on time, not on their own schedules.  If they don't arrive on time, they are penalized (same as any late employee).  Businesses cater to the customers, but the don't make huge exceptions for them.  Generally if a customer misses out an a sale at a department store, they are out of luck.  Why shouldn't this apply to a tournament?

Running a business is a simple matter as long as you have plan.  The complexities arise in the execution, but even those can be mitigated.  You just need to stick to the plan.  Tournaments are much the same matter, but the trick is sticking to your plan.  Without proper planning then all we are is a bunch of weirdos dancing around in white pajamas.

Monday, February 27, 2012

Feeling great!

I can't say that I've felt this good in a long time!  I'm getting my gym time in every week (largely in thanks to my very energetic and eager younger brother), and I'm feeling sharper in the dojo.  Sensei has gotten me thinking a lot about what the rest of my body is doing (or not doing) during kata when I'm standing in static stances with my arms doing techniques.  The results are beginning to show, I think.

I'm back to squatting over 200 lbs. fairly easily, I'm very excited about that.  On the other hand, my deadlifts haven't suffered in any way, which is extremely exciting!

This week is going to be difficult, presentations and exams, and not nearly enough time to actually train, but I'm going to get as much time in as possible.  It's time to start working on my hand speed again.

Back to the books, wish me luck!

Monday, February 20, 2012

Hypertrophy I

Starting up at the gym again today...it was painfully fun!  Starting the periodization sequence from the beginning, with Hypertrophy I (Hypertrophy is muscle growth).  The idea behind the hypertrophy routines are muscle confusion.  Every time you repeat a workout the rep ranges and rest periods will have changed from the time before.  The routine is comprised of 2 workouts that you will complete 12 times each (that's 24 total workouts).  I'm planning on lifting at minimum 3 times per week, so I'm looking at a maximum of 8 weeks on Hypertrophy I.  By varying the rep ranges, each workout will illicit different physiological responses.  The standard rep/set used by body builders and the average weight lifter is 3-4 sets of 8-10 reps each set.  This is generally accepted as the best range for steady muscle growth.

The beauty of this routine is that by encouraging different responses, your body has difficult time adapting to the routine, which puts additional stress in the muscles, which will illicit the greatest muscular growth while also increasing a relative level of muscular endurance.  As an athlete, we want functional, large and strong muscles, not just one or two of the three.  Here is the first day of Workout A, I'm listing only the maximum weight lifted for each exercise:

Alternating Sets of:
Incline Dumbbell Bench Press 5x5 - 60
Cable Seated Rows 5x5 - 130

Alternating Sets of:
Dumbbell Shoulder Press 5x5 - 45
Wide-grip Lat Pulldown 5x5 - 150

Alternating Sets of:
Close-grip Barbell Bench Press 5x5 - 115
High Pull 5x5 - 95

Finish with:
Swiss-ball Crunches 3x15 - 11

Each set was followed by a 90 sec. rest before continuing to the alternate set.  The only variance was with the crunches, those were followed by 60 sec. rest.

Killer to say the least!  I was feeling it in my arms after finishing the first alternating set, and I was dead after the last one...the crunches were just icing on the cake.

All this was followed by a cardio routine called "Metabolic Overdrive."  This is designed to, as it's called, kick your metabolism into overdrive and just melt off fat.  Here it is:

5 min. warm up
repeat the following 3 times:
1 min. high intensity
2 min. medium-high intensity
finish with:
5 min. cool down

60 grams of protein later, and I'm feeling like life is worth living again...

Hopefully I won't be crying in the morning.  Wish me luck!

Friday, February 17, 2012

Speed, speed, agility and more speed!

In an attempt to take my kumite to the next level, I've approached a good friend of mine for tips on improving hand speed.  On top of being a world ranked shobu ippon fighter,he is also a fantastic boxer, so I figured he of all people will be able to give me tips.  The drills he gave me were simple and tremendously effective.

His theory for making your hands faster, and it makes perfect sense, is to make your hands move at top speed through a full range of motion, the drill for doing so is as follows:

Assuming a regular jiyu-kamae, perform 200 kizami-zuki non-stop; do not concern yourself with completion of the technique, worry completely about fully extension and full retraction at full speed, next perform 200 uraken-uchi with the same type of technique, but keep your elbow up and pointing forward.  Lastly, perform 200 gyaku-zuki, but for these perform with full kime and lock at the end, but still retraction and extension are at maximum speed.  Naturally perform these drills for both hands.  I tried to do this for the first time yesterday...I was able to get through the kizami-zuki, and only 50 gyaku-zuki...after that I had trouble lifting my arms.  I'm going to be working on get to the full counts through this next week.

For agility I will be using various cone drills, and agility ladder exercises; the goal is constantly limit your contact time with the ground.  Eventually combine the quick feet and the quick hands with an explosive movement, and there you have a powerfully coordinated attack!

So there you have my current training plan, let's see how this treats for the next few weeks!

Wish me luck!

Tuesday, February 14, 2012

New points to work on

I ended up doing fairly well in the America's Cup, not as well as I did last year, but still well enough to keep my head up.  On the other hand, I still have plenty of space for improvement and many, many pieces to add to my overall game to get me on the podium at EuroCup in November.

Kata
There were two big issues of note with my kata on Sunday.  I performed Sochin and Kanku-sho, two very different kata with differing methods of approaching them, but the fundamentals behind them still remain the same.  I felt great about my performance of Sochin, and nobody had anything bad to say about it, but I'll have to review the video before I can say anything further.  With Kanku-sho, Safar Sensei pointed out to me that I had a tendency to cut some techniques short in an effort to go faster.  This is a major flow in kata competition, you'll see these kinds of short cuts in WKF competition.  It's a big no-no, but somehow competitors in that arena can get away with it.  It just won't fly in the AJKA-I.

So, first major point of improvement is going to be completion of techniques, the second point which will help with the first is longer and better locked stances.  I have a tendency to let my stances get higher as I go through the kata and my quads start to fatigue more.  More than that I have so much momentum but very weak ability to stop my momentum on a dime; and that's where I really need to improve.  My katas are fast and dynamic and very powerful, but they lack the crispness of the men that beat me.  If I can combine all of that together, I'd be unbeatable.

Kumite
One great thing that came out of the competition was the knowledge that I do, in fact, know how to control the mat, and make my opponent move to my body and not vice versa.  The big flaw that I noted, and was also pointed out to me was the fact that I get in there and use my body movement to get my opponent where I want them, but I fail in going in for the kill.  My mental distancing is way off.  My body is in the right distancing, but my eyes and brain don't seem to want to gauge the distances properly.  This leads to the other big problem, not taking full use of my control over my opponent.

My focus in training is going to be long distance technique, so that when my brain feels I'm out of range I'll still be able to go because my body will probably be in the correct range to attack.  I'm going to start three combinations almost exclusively in kumite (all of these, obviously, will incorporate zone blocking as part of the sequence):

1. kizami-zuki, gyaku-zuki, maeshi mawashi-geri - this is a very fast and powerful long range combination if done correctly, and one that I can use effectively...I just need the confidence to use it.
2. gyaku-zuki, step-in gyaku-zuki (ashi barai): another great long distance technique with a powerful follow up for when I get in close.  The ashi barai will be the optional addition, but double gyaku-zuki is the important part.
3. kizami-zuki, maeshi ura-mawashi-geri/mae-geri: this last combination keeps my options open, if the opponent maintains distance then an extra shift in with the lead leg ura-mawashi geri is a great option, but I also like the idea of riding in the hip for a solid mae-geri oi-zuki combination, which can always be changed to just a oi-zuki.

The last point that I need to work on in kumite is get my body to hit my landmarks as Scarano Sensei put it. Toe to toe is an optimal way to fight somebody rather than torso to torso, cut next to the body to only have to deal with two limbs instead of four.

Monday, February 13, 2012

Masters Seminar

So the weekend is finally over, oh what a weekend it was!  The tournament had a fantastic turnout, with a significant increase in competitors this year (sadly the increase was in the NKF/WKF division, and not in the AJKA shobu-ippon division).  Hopefully, next year will have an even bigger turnout, and so on and so forth.  Anyway, back to the seminar, the things we learned were more than interesting, and multiple applications.

What we worked on wasn't strictly applicable to karate in the classical, training sense, nor was it singularly applicable to shiai kumite, but it was also very applicable in real life altercations.  Here's a quick run down of things we did, and more specifically, things that I will need to be working on in the months to come:

Sensei Nathan Scarano
Sensei Nate is a sweeping expert, if you ever watch his highlight videos on YouTube, the majority of his techniques and attacks revolves around outside reaps and sweeps.  In his portion of the seminar his focus was, of course, on sweeping.  Not with regards to the actual sweeping technique, but how to use your body to set up for sweeps.

In any typical sparring situation, the competitors are generally matched up belt knot to belt knot, and this is fine, but when fighting you're better of cutting your opponent in half so that you only have to deal with two weapons (one hand and one foot) rather than 4 weapons.  To do this you need to go toe-to-toe, your front foot lined up with your opponent's front foot.  The difference is very subtle, but by setting up in this position, the hips are allowed to maintain their forward drive without having to over rotate to execute the sweep.

Doing this movement without distracting your opponent first is very difficult, though, so we introduce to the concept of zoning and making your hands take up double and triple duty.  Through your kizami-zuki, but instead of leaving that hand dead, use it to immediately take away your opponents lead hand, opening him up for a second attack and distracting him further to set up the sweep.

Sensei Kevin Warner
While kata is Warner Sensei's forte, his kumite is something spectacular and dynamic to watch.  As Scarano Sensei favors sweeping techniques, Warner Sensei prefers kicking, specifically mawashi-geri and ushiro-geri.  Warner Sensei's session built upon what we worked on with Scarano Sensei, and looked primarily to fix the issues he saw with our techniques.  Warner Sensei's main observation of our first session was that many of us disengaged our hips before moving - this being a huge tell in competition that can give your opponent the fractions of a second needed to score first.

We worked on keeping our hips tucked and engaged towards our opponents without breaking the hip when driving into lead leg mawashi and inside footsweeps with the lead leg; particularly in combination.  Warner Sensei's main point was that with the hip constantly engaged your creating a dynamic tension like a spring which just needs to be released, not to be wound up extra.  Once your hip is cocked forward, you can throw any technique with minimal set up and very little telegraphing.

Sensei Leslie Safar
As usual Safar Sensei's session was very basic, but had a lot of insight into the simplicity of technique.  Safar Sensei's primary focus was on maintaining proper range for execution of technique and using body management to create distance and space.  In real kumite, a karate-ka doesn't really need to move his/her feet all that much to create space, but only need to rock the hips in and out of range.  Move the hip and the body should follow.  The other major point that Safar Sensei had was to just keep it simple, don't over complicate simple actions and screw them up completely.  Keep to your bread and butter.

I learned a lot through this weekend, about myself and about my karate.  My kumite matches were far from my best performances, and I know I can easily beat both of the opponents that I had.  I lost to one and I had a draw with the other.  Both of those matches should have been mine.  Scarano Sensei told me that I dominated the mat, that I controlled the pace of the matches (especially the second one), but once I had control I didn't do anything with it.  I need to start using my ability to control the ring, and add in techniques, or plays as Coach put it.  I'm going to work on three combinations from now on, those are my bread and butter that will work for me 100% of the time.

The other thing that this weekend highlighted for me was that while I am fairly fit, I've definitely let myself go with regards to my fitness.  I've gained a not insignificant amount of weight, and I've slowed down a little bit. It's time to get back on the wagon, and get my ass in gear.  Prioritizing needs to come first, school and dojo are my priorities, nothing else matters right now.  Along with the dojo comes the general fitness work that I need to put in.  Running doesn't seem like a viable option anymore, but swimming is definitely a good option.

Starting next week I'm going to begin hitting the weights three days per week, swimming three days per week and dojo at least three days per week.  Wish me luck!

Sunday, February 5, 2012

Masters Seminar coming soon!

I can't wait for next weekend!  Five hours of karate with Safar Sensei, Scarano Sensei and Warner Sensei!  Three of the most incredible karate-ka I've ever met.  To top it all of, America's Cup is the next day!

Leslie Safar Sensei, 9th Dan AJKA-I - after moving to the US from Hungary, he became Okazaki Sensei's first and top student in Philadelphia.  Coming up through the ranks under such a big name in Shotokan, he had the opportunity to train under the likes of Nakayama and Nishiyama.  Now, he's the International Technical Director and Chief Instructor (Europe) for the AJKA-I.  He tours throughout the US every year, but spends the majority of his time teaching all over Europe.  Over the years he has built and developed one of the most comprehensive Instructor Training programs in the world, which graduates new instructors every year.



Kevin Warner Sensei, 6th Dan AJKA-I - I can't say enough about Warner Sensei, the man is one of the most highly accomplished karate-ka I have ever met.  He has competed all over the world in both kata and kumite, and has always excelled.  Kata, though, is where he has his claim to fame.  He has successfully competed nationally and internationally with the AJKA, AAU, WUKO, JKA & KWF.  In 2007, he captured the gold in kata at the WUKO world championships, and has been kata champion four years in a row at the AJKA Euro-Cup.  His kata can only be compared to the artwork of Michelangelo, it is just something beautiful to behold.



Nathan Scarano Sensei, 6th Dan AJKA-I - another fierce competitor, possibly the fiercest and most dominating I have ever seen.  Not one to ever sacrifice the efficacy of his technique for the sake of scoring points, Scarano Sensei has nonetheless etched his name in history as one of the best fighters of the generation.  He has competed on 9 separate national teams, and captained 5 of them, in 2004 and 2006 he was ippon kumite champion at the AJKA-I Euro-Cup, and led the US team to team kumite victory several times over the years.  Scarano Sensei is now the senior coach for the AJKA-I US Shotokan Karate Team, and has led the team 3 successful international competitions in Canada, Hungary and Germany.


I can't wait for this seminar, it's going to be incredible!  Details will follow a few days after!

Wish me luck!

Tuesday, January 31, 2012

Karate is very simple!


I tell my students everyday that if karate was easy, anybody would be able to do it.  And it's true, I standby that statement.  If it was easy, anybody could do it, but that doesn't mean that karate isn't simple.

The concepts surrounding karate training are very simple.  We utilize the most basic of geometric designs as a blueprint of how karate techniques should be executed: a straight line.  Certainly there are other paths and courses that can be used for a variety of techniques, but the first lesson that all new white belts are taught involve straight lines.  This is for a very basic reason, straight lines are simple.  The beauty of karate is its simplicity.  There are very few gimmicks that one needs to make their karate effective.  One might argue that kicks like mawashi geri, and strikes like haito-uchi and uraken-uchi might not travel in straight lines, but the point isn't the trajectory of the technique.  The point is the idea that the body travels in a straight line, straight toward the target.

Even if one's technique arcs around toward impact, one's body moves straight forward.  It's in this simplicity that one can develop their greatest level of impact and power.

As Sensei Otis says, "Karate is very simple."

Monday, January 30, 2012

Contact in Kumite


If you’ve ever been hit with a really solid punch to the face, you know exactly what I mean when I say that it’s an eye-opening experience.  The world gets all shaky for a second or two, and if you’re unlucky enough to have been hit on the nose your eyes will start getting watery, and you’ll be slightly blinded for a few seconds.  To put it shortly, you’re a sitting duck, just waiting to be killed.

Most self-defense situations begin with surprise attacks, not with two people squared off, facing each other and waiting for the other person to make the first move.  Karate is typically trained, and taught, as a dueling art and then touted up as a viable source of self-defense tactics and maneuvers.  This is a dangerous claim to make.  I’m not trying to denounce the capabilities of a well-trained karate-ka, but the caveat in that statement is that one must be well-trained.

Sadly, one important factor of training tends to be overlooked in the typical Shotokan dojo; and that is the concept of taking a hit.  While we all train to punch the air, and perform beautiful kata, it’s the rare dojo that engages in a sufficient level of impact training.  For all of those dojo that utilize punching bags, and other impact training equipment, there are a select few that engage in effective and useful kumite.  By useful kumite I’m, of course, referring to semi- to hard-contact sparring that occurs within a realistic maai, or fighting distance.
Among these few, solid dojo, it’s very rare where contact to the head is allowed or espoused.  The general paradigm is the idea that if one is able to stop one’s punch a millimeter from skin surface, then one will have the ability to follow through when needed.  I can’t help but disagree.

If you train to stop a millimeter away, then that’s what your body and your brain will remember to do if you need to punch somebody for real.  You play the way you practice; you fight the way you train.  If you train to limit contact to such a great extent, then you will fight in the same manner.  The point of training is to practice what you will put into use when the time comes.  There’s a huge difference between using less power in kumite and pulling one’s punches short of contact.

Utilizing the feeling of getting hit, I believe, will greatly increase one’s chances of surviving a surprise attack.  Not many attackers will step out into the open, and threaten the victim, they attack by surprise, and either grab or hit the victim.  Knowing how to deal with getting hit can take one a long way to surviving and getting away.

Thursday, January 19, 2012

Breaking in

I must say, it's incredible how challenging the PT routine is that I wrote about in the previous post.  I'm no meat head that spends hours in the gym, but I keep in fairly good shape and lift regularly.  All the same, I've been sore for days after doing the first day of the routine.  So much so that I had to pass on doing it yesterday and had to do it today.  That is, in and of itself, promising because I know that it will remain challenging throughout the coming nine weeks.  The tricky part, unfortunately, is finding the time to get out on the road.  I took it very easy this week with running as I have issues with my knees and I really pushed myself on my first outing.  My legs are still sore from it (the fact I've been pushing myself in the dojo every night this week notwithstanding).

I'm going to have to play with the schedule a bit until I can settle comfortably into waking up at 6am and running.  It used to be old hat for me while I was swimming competitively to be up at 5am, and in the pull by 5:30 without any problems, but lately it's become an issue.  I know I can already feel the huge benefit from the first run, probably psychological, but I don't care.  I enjoyed it immensely, and felt great afterward.

On the bright side, as challenging and difficult as the running/PT has been, the dojo training has been equally challenging and equally beneficial.  I can already see the difference in my karate, but the question is whether this will translate to competition success...we shall see I suppose.

Anyway, onto the PT and then hitting the sack, wish me luck!

Tuesday, January 17, 2012

Back on the road

Prior to leaving on vacation in India, I'd downloaded a book to my Kindle titled, "Relentless Forward Progress: a Guide to Running Ultramarathons," by Bryon Powell and Eric Grossman.  Prior to purchasing this book on my Kindle, I'd read the book "Run!" by Dean Karnazes, a well known author and ultramarathon runner.  Having read Karnazes' previous books, I had developed a keen interest in running and specifically running marathons and ultra distance races.  Thus, leading to my injuring my knees.  I tried to take on way too much, way too soon, without enough training time.

After reading "Run!" my interest in running was piqued once again, but having been tempered by experience, I know better than to jump in head first without significant work up and conditioning.  Reading "Relentless Forward Progress" further helped strengthen my resolve to start running again, but this time with more consideration for my health and the health of my joints and limbs.  Thinking about how to ease back into running, I remembered my days in high school.  Back then, a friend and I had been so interested in applying to the Naval academy at Annapolis and becoming Navy SEALs, that we were constantly doing research on-line about them and their physical preparation.

One such search brought me to a page that had a well structured and well written, preparatory workout for prospective SEALs.  There were two workouts, one for those people that have never truly followed any particular PT routine, and a second for those with a solid athletic base (ie. swimmers, runners, wrestlers, etc.).  Doing a secondary search for this routine in the past few days, I've come to see that this workout has been written and re-written numerous times by various authors and webmasters.  The structure of the running workouts is very simple, 3-4 days of running every week for 9 weeks (I write the workout below).  The PT routine (push-ups, sit-ups and pull-ups), on the other hand is extremely difficult and demanding, which is what I love the most about it.  Eat right, and rest well, and I think you will see huge results.

Anyway, so after finding the workout in high school, I never really had the opportunity to pursue it fully due to my rigorous swimming workouts, and school work.  I always vowed to begin it again, and I feel like this might be the perfect time to do it.

Running Workout: (goal pace is 8:30/mi.)
Week 1: 2 miles/day, M/W/F
Week 2: 2 miles/day, M/W/F
Week 3: rest, high risk for stress fractures
Week 4: 3 miles/day, M/W/F
Week 5: 2/3/4/2, M/Tu/Th/F
Week 6: 2/3/4/2, M/Tu/Th/F
Week 7: 4/4/5/3, M/Tu/Th/F
Week 8: 4/4/5/3, M/Tu/Th/F
Week 9: 4/4/5/3, M/Tu/Th/F

Physical Training:
Week 1: 4x15 pushups
              4x20 situps
              3x3 pullups
Week 2: 5x20 pushups
              5x20 situps
              3x3 pullups
Week 3: 5x25 pushups
              5x25 situps
              3x4 pullups
Week 4: 5x25 pushups
              5x25 situps
              3x4 pullups
Week 5: 6x25 pushups
              6x25 situps
              2x8 pullups
Week 6: 6x25 pushups
              6x25 situps
              2x8 pullups
Week 7: 6x30 pushups
              6x30 situps
              2x10 pullups
Week 8: 6x30 pushups
              6x30 situps
              2x10 pullups
Week 9: 6x30 pushups
              6x30 situps
              3x10 pullups

So there you have it, 9 weeks of working out, 3-4 times per week.  I wrote in a previous post, that cardio is a non-essential exercise for karate-ka, specifically because we don't receive cardiovascular benefit from running complimentary to our karate training.  The only way to find physical benefit for your karate is to make all of you running high intensity interval training (which is extremely demanding, and dangerous to do more than twice in a week), or to use the fartlek method.  Fartleks generally take any given set distance and break them up into a number of higher and lower intensity intervals without stopping in between.  The high level intensity can be determined by simply looking to run fast to the next tree or the next sign, and then dial back the pace to recover and then do it again.  I'm going to attempt to mix the two methods together to acquire maximum benefit from the running.

Day 1 was yesterday, I ran the 2 miles in 18 minutes, at approximately a 9 min/mile average pace.  Not bad for my first day back in the saddle.  I'll keep you updated as I continue with the running.  I need to do the PT workout today as I forgot to do it yesterday.

Let's see how much this helps me, and how long my knees hold up.  Wish me luck!