|
Body
& body weapons
(hojo undo & kitae &
makiwara).
Traditional Tode jutsu method of training includes a set of
special exercises for body conditioning. We cannot over emphasize
importance of body condition. Hojo undo exercises are some kind
of "karate bodybuilding", specially concentrated on
developing strength of legs, arms, hands and fingers. Makiwara is
a device for conditioning of human body impact surfaces. It also
develops stability, strength and focus (kime). It is good
to learn how and where to take opponent blows and kitae exercises
serves for this purpose.
Supplemental exercises (Hojo
undo)
|
 Hojo
undo is supplementary exercises where one uses various implements and
aids to encourage and develop ambidextrous physical strength, stamina,
muscle co-ordination, speed and posture. Hojo undo is not practiced
merely for the development of physical strength, but rather it has many
other benefits associated with its consistent practice and logical
approach. There are various implements that should all be used to aid
your all round development. The ones that I will concentrate on are the
makiwara (striking board), chi-shi (weighted lever), kami
(gripping jar), tan (barbell), sashi (weights) and
tetsu geta (iron clogs). This is by no means all the implements that one can
use, there are others as well. The benefits of this type of training are
enormous, however they have to be practiced consistently and correctly. Always check, before and
after practice, that your implements are in good condition and clean.
Also put everything that you use back in the correct place afterwards.
This is an important habit to develop in your dojo with all equipment,
eg. focus pads, dojo floor etc. Use the implements in an area that will
cause no harm to yourself and others around you. Work according to you
limits and whilst you must push yourself, do not overdo your practice.
Listen to your body and if you are in pain then stop or cut back on the
number of reps. Do not
use implements that are far too heavy for you, start off light and build
up to a heavier resistance when you feel comfortable. Ensure that your
posture is not compromised when using the implements. When lifting up
equipment, eg. chi-shi, bend your knees, drop your hips and then rise
with the implement well gripped. Bad posture will affect your knees,
back and hips. Always think of Sanchin (or Naihanchi) kata when using implements as the
principles are almost the same, eg. breath, posture, eye contact etc. |
Makiwara
striking board
age-makiwara
(hanging makiwara) |
Incorrect makiwara training can
cause great physiological damage to your hands and health in general. It
is a common misconception that the aims of makiwara training is to
produce large callused knuckles which are impervious to impact. These
physical ‘trophies’ are supposed to be indicators of strength and
power. This is an incorrect perception! Whilst
makiwara training can produce callused knuckles that could sustain
tremendous impact and cause great damage, it is merely a by-product of
the training itself and not the object. There is much more to this
method of training than the mere physical condition of one’s hands.
The makiwara is as old as karate itself, and is primarily an
Okinawan training tool that was imported to mainland Japan by Okinawan
masters who were responsible for introducing their art of ‘Okinawa
Te’ (Okinawan hand). Gichin Funakoshi, the father of Shotokan
Karate, in his biography, clearly states that "I think I am in
no way exaggerating when I say that practice with the makiwara is the
keystone in the creation of strong weapons." Choku Motobu, a
famous Okinawan karate-ka who was renowned for his fighting ability, had
this to say about the makiwara, "Makiwara is a vital piece of
equipment for a karate student to exercise his skill." It is
not un-common, on Okinawa, to find makiwara in peoples backyards,
and to hear the pounding of a makiwara. To a karate-ka wishing to
develop into a complete martial artist, makiwara training in vital and
absolutely necessary.
The practice of ‘fresh air’ punching only, never gives one the
true feeling of actually striking or punching and opponent. This type of
training also encourages bad striking and punching habits as there is no
measure between your technique and end-result. Our heads are made up of
bones and cartilage and is mostly hard and solid, similar to a standing
makiwara (tachi makiwara) - see illustration. Therefore it is
imperative that one’s hands are conditioned to resist the impact
otherwise the first strike to your opponents’ head could damage the
bones in your hands or wrist. The makiwara not only aids in
strengthening the hands and arms, but it also helps strengthen one’s
stance and coordinating one’s breathing. Punching ‘fresh air’
does not cover all these aspects.
The are two types of makiwara, the tachi-makiwara
and the age-makiwara. The most common version of
the makiwara is the standing makiwara (tachi makiwara). However,
there are also two types of standing makiwara:
(a) a flat wooden post extending up from the ground with a pad (or
straw wrap-around) on the top. This makiwara is struck from the front
only.
(b) The other type of standing makiwara is constructed of a round
pole which is set into the ground as well. Straw padding is wound around
the pole, and it can be hit from all sides.
|
Chishi
weighted lever
|
Chi-shi training is also extremely vital to okinawan
karate. It should be used side by side with the
practice of Sanchin and Naifanchi kata. Correct use of the chi-shi will
improve muscle tone, strength in the fingers, hands, arms and chest
(amongst many other parts of the body), however these are only the
external benefits. The ligaments and cartilage of the wrist, elbows and
shoulder joints will also benefit from this form of training. Initially,
I mentioned 'correct use of the chi-shi', as incorrect use will
definitely cause great damage, which could become permanent. Jerky
movements and using too heavy a chi-shi can contribute to this disaster.
Good posture and correct techniques are important, and should never be
sacrificed for an increased number of repetition. The shoulders should
be kept on a horizontal plane despite the weight being asserted to one
side. I often practice with the chi-shi using shiko-dachi. This helps me
keep the hips low thereby aiding my balance. The movements should be
performed in a deliberate and slowish way.
What might not be apparent when watching a person using the chi-shi,
is the strong grip required in the wrist and hands. Okinawan karate relies heavily on gripping, grabbing and tearing techniques,
therefore the necessity for good strength in the arms, wrist, hands and
fingers. At the completion of a movement the grip should be tightened,
focused and sustained for a short while. This grip/release grip action
will stimulate the muscles of the arms, wrist, hands and fingers. When
moving the chi-shi to different angles, focus that grip at those angles
as well as this will improve you grip even at unusual angles and
directions.
|
Sashi
weights
|
Sashi, hand held weights used during blocking
and striking practice. Traditionally sashi is made of stone. A pair of
6-10 pound dumb-bells serve the same purpose. This exercise is very good
for developing arm and shoulder strength.
|
Kami
gripping jar
|
As mentioned previously, okinawan karate relies heavily on gripping, grabbing and tearing techniques,
and another device that is wonderful in these aspects in the kami,
or gripping jar. Using this implement while stepping in Sanchin,
Zenkutsu, Shiko or Neko Ashi Dachi also assists the lower body and
posture. The lip of the jar is gripped with all the fingers and the
thumb is actually positioned underneath the lip (tip of thumb pointing
backwards in your direction). A good exercise is to step in Sanchin
dachi, root yourself then list the kami in front of you until it
is horizontal to the ground, hold it out there then roll the wrist
around turning the kami around, return the wrist to the original
position then slowly bring it down to your side, then step forward and
repeat with the other hand. As with the chi-shi all movements should be
done with a deliberate movement (muchimi) and not with jerky movements.
Jars are filled with sand or water.
|
Tetsu geta
iron clogs
|
These are iron clogs, used to strengthen
kicking techniques.
The Tetsu-geta or iron sandals, for leg strength and kicking. (Much
better for foot strength than modern ankle weights. The foot actually
must grip the sandal, and the weight is at the far extremity of the
limb, adding to the difficulty of the device. Because of this, fast
kicking, which would be dangerous to the joints if using ankle weights,
is not possible, and therefore the use of the tetsu-geta is preferred
to the modern devices.)
|
Makiage kigu
wrist roller
|
This is a wrist roller, a wooden handle with a
weight hung in the center on a rope. You twist the handle and wrap the
rope onto it, raising and lowering the weight, and strengthening the
wrists and grip.
|
Yari bako
|
This is just a box or bowl filled with sand,
beans, gravel or similar material. Fingers are thrust into it to toughen
the hands.
|
Sources
used:
The Southern African Okinawa Goju Ryu Karete-do
Jundokan Kyokai - web site
Article - Supplementary Weight Training by sensei John Porta & Jack
McCabe
|
BACK TO PROGRAM
|
