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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.