The Chi-Ishi (strength or power stone) is most notably used in Goju Ryu (hard/soft style), as part of their hojo undo (supplementary training methods).  However, the use of this tool may also be found in other Naha/Shuri/Tomari lineages of koryu karate, along with various other pieces of equipment, as an adjunct to kata and their application practices.  Indeed, the term hojo undo is generically used to describe the holistic attribute training methods undertaken to enhance the ability for the body, minds and spirit to combatively express the choreography of karate kata.  As such, even with a plethora of traditional and more contemporary tools available today, the unique design and qualities of the chi-ishi can be used to play a key role in building the karate body and it is for this reason that I continue to make use of it in my own training.

No more advanced than a stick with a weight attached to one end, the asymmetrical nature of the chi-ishi is what provides its most challenging asset.  Even to manipulate the weight to an adequate level of control takes a high degree of body awareness, proprioception and core integration.  But it is often the subtleties of such exercises, the things going on underneath the surface, which provide the most benefit.  Simply swinging the tool around for the sake of being able to claim that you ‘practice hojo undo’ simply doesn’t do the chi-ishi any justice and even though there are other pieces of training equipment around that can provide similar attributes, the classic saying that ‘a poor craftsman will always blame his tools’ is true for everything you place in your hand.  So how we understand the performance of hojo undo and in particular, how the exercises we repetitively undertake connect with our karate practice is of chief importance – not necessarily how many reps we can push out!

Over the past few weeks I've been posting short but regular 60-sec video blasts to my Instagram, Facebook and Twitter accounts...

​The idea behind this new project is to quickly share some of the stuff we get up to at the dojo, introduce a selection of the core concepts behind our approach to karate and hopefully, provide mobile friendly bite-size inspiration...all within the space of only one minute!

In the case of civilian self-protection, our situational awareness and specifically, the way we interact with people is always far more important than the development of physical attributes. Of course, trouble can come your way regardless of how you act, but being a game of 'managing the probability of risk', any good personal safety game-plan would be best served on the basis of one being a decent human being within society.   

Take a look at the following clip, where Tim Larkin reviews footage of two experienced MMA fighters taking a pretty severe beating outside a gas station. In the review, Larkin raises a number of valid points covering the specific context of their skill-base, plus the reality of weapons or multiple opponents. However, the real message that pops out to me is the fact that this whole situation could have been completely avoided had Maiquel Falcao refrained from such anti-social behaviour towards the two ladies. A perfect example of how people skills should always be prioritised over physical skills...  ​

I've had a few requests lately to detail the 500-rep workout I been undertaking lately in my garden dojo. So in the spirit of sharing, I thought I'd write a little about it here!

Although my exercises and routine tend to vary quite considerably throughout the year, this particular workout is generally based around the following framework.

Please note that this is a pretty intense full-body workout and therefore, should NOT be performed multiple times per week. It should be regarded as more of a challenge you can do from time to time, to help break away from your schedule, shock the system and to test your generic fitness/recovery levels.

The workout is split into two parts. The first consists of 200-reps and mixes up some body-weight, heavy kettlebells and bulgarian bag exercises. The second part consists of an upper body compound push/pull routine and totals 300-reps. It combines functional movements with more 'standard' compound exercises, mixing up explosive and 'grinding' actions, powerful exertion with more controlled motions. There are no pure isolation exercises here - the idea is to utilise multiple muscle groups together and develop integrated human mechanics.    

Make sure to perform an adequate warm up to begin with, along with a light cool-down afterwards.

​OK, here we go...     

In recent years, there has been an increase in practically minded karate practitioners making use of two-person flow drills to help develop tactile-based skills for close-range altercations. Normally seen in arts such as Wing Chun, Silat and Filipino systems, some Okinawan karate systems also practice kakie (hooking hands) to help develop this area of expertise. These methodologies can run from being rather rudimentary more comprehensive, depending on the style, teacher and aims of the art.

In my dojo, we also practice a series of close-range limb control drills derived directly from Naihanchi Kata, which are used as a core template to express a more free-flowing application of kata bunkai principles. But as with all training methods, they have specific limitations that as mindful practitioners, we must be aware of. Indeed, one of the generic weaknesses in flow drills is the fact that they actually FLOW! I know, a little contradictory, so let me elaborate.