Karate helping to deal with a heart condition:
Karate fighting, Cardiovascular workout, confidence, rebuilding stamina, fun, self defence, over 50s but not only, over 50, is it too late, exercise, nerd, okinawa karate, shorin ryu, full contact karate, heart, aging
Due to work, I haven't been able to train as much as I did earlier in the Covid-19 outbreak, and that compounded by some stressful factors led to a flair up of my chest complaint. My doctor insisted I got a Covid test done, even though I have been working from home and not socialising, waiting for the results only added to the mix.
2010 Kata as Breathing Exercise
Since I already have my own issues, mentally this set of circumstances didn't help either. Medically I was told to take my crash pack of antibiotics and steroids, and as I had struggled on the previous Saturday lesson, I had to take it easy for a while. I had to find something to compensate and focus on, and as is typical with me it was Karate.
22100 Slow kata gentle breathing
I put my kata to good use, both as a series of breathing exercises and as relaxation. But then came the better news, I was Covid free: Thought it was time to start training again, even if only for a part of the lesson and not full speed: Form, rather than strength and speed. So on Saturday I did train again. some of it I got near to full power, but the best part of it was a penny dropping......
Kihons and knees 2410
This was my post in one of the Facebook forums:
"Muchimi, pad work and kihon: My dojo has concentrated on online training, plus outdoor training where possible, since the start of the Covid-19 outbreak. I have possibly trained more as a result and attended more seminars, but reached a "lights turned on" moment today. Recently, we have started working on knee adaptations of our kihon gata in place of kicks and today our sensei added pad work.
The kihons are very clean, with punch/ kick combinations, so swapping to knees was a change anyway, more in keeping with Shorin Ryu roots. But the addition of padwork introduces the idea of muchimi, as I realised afterwards. For example, the first kihon in my dojo is "jab, reverse punch, mai geri". the knee interpretation without pad is "jab, reverse punch, back leg knee".
Add in the pad, and this becomes "Jab, reverse punch, knee" but because the jab isn't retracted to keep the pad as a target, and the the reverse punch hand isn't retracted to support the pad for the knee: It becomes "Jab grasp, reverse punch grasp, knee" Maintaining contact with the head. Suddenly practice drills developed real intent for me. Does that make sense?"
My Sensei are always telling us about keeping contact in close quarter situations, but finally the penny dropped with some of our basic drills. One of these is given below as an example:
Kihon gata Shodan - different forms
The following day was "Karate Day" and the 100 kata challenge. I signed up for it ages ago, but given the recent circumstances, I approached it with a certain amount of trepidation. We were mostly going to do Naihanchi, so that wasn't a problem, but how long I would last potentially was. I needn't have worried: The first 20 were a real struggle, but then managed to clear my chest. I managed the full 100, and though the other 80 weren't a walk in the park, they certainly felt more comfortable than the first 20 ☺☺☺
100 kata challenge
Much to my surprise, I even managed to make a midweek lesson on the following Thursday, and there was yet more new material introduced. We worked mainly on kata and an old favourite: The Quadrant drill. However towards the end of the lesson we were also introduced to some new pad drills, Naihanchi drills 4 and 5, so something more to work on ☺☺☺ The Saturday lesson was taken up by a Jamie Clubb webinar, featuring grappling and ant-grappling techniques, but for once I wasn't able to take an active part due to a few technical issues. My son did though and he seemed to enjoy it ☺☺☺
That's it for now, thank you for reading if you got this far ☺☺☺
2410
Kata
Kihon gata to 7, knees and elbows
2510
100 kata challenge 3 Naihanchis (for me)
2910
Kata
Quadrant drill
5 Naihanchi pad drills
The two new ones:
4: push down and uppercut, roll into backfist, clinch and knee into heel stomp, cm neck crank takedown.
5: Percussive clinch, knee, hammerfist into side of head/jaw, forearm strike into base of skull (forgot to do this in tonight's lesson), turn and throw into wall/person/ environment.
Things are obviously staring to move on with regard to the current situation. With my work, we are preparing for offices across Europe to re-open, but for me I'm in a state of Limbo. It'd fairly certain my son won't be going back to School until September at the earliest. For me, I don't really know what will be happening for the next few months or even until the end of the year.
Warm down kata 0806
What is required for work the next few months is already mapped out and 95% percent of the facets of my work can be done from home, until the main London office becomes re-occupied. That isn'yt expected to be until maybe mid-August at the earliest. However, as I am on the list of people who are expected to shield, they have only given an indication of what is expected until the end of the month. That gives me a kind of limbo that means just now I am killing time until the point that I do know something more definite. I many ways I am lucky, but I don't think anyone finds the limbo easy to deal with.
Kihons and kata
Karate is my touchstone for both physical and mental health, and overcoming the self-doubts caused the comments of others was an important thing. Now I can carry on focusing on something I really enjoy doing, Due to the lack of room both inside and outside, for two people to train without close contact, I now take it in turns with my son, when we can, to make use of the outside, that seems to be working better too for both of us.
After the rain
Towards the end of last week, I got a mail about something I had to check that I had been worrying about, and to be honest I was a bit nervous about looking to see how bad something was (not health or jobwise fortunately). Missing out on Karate on the Saturday morning didn't help, but at least I made up for it with a training session based upon some ideas from my Sensei in the afternoon, and then on Sunday we had the Karate for Mental Health webinar to foucus on. Some really excellent teachers there, and some good material to work on.
After the lesson (1106)
So today I took a look at what it was that was worrying me, as I have come to appreciate, sticking your head in the sand when decisions have to be made just doesn't work, Things were as bad as I thought they might be, maybe a bit worse. However, it was something I had anticipated and now I just have to get on with dealing with it, and it should be manageable. There is actually a big release when you face up to something you have to deal with. So felt a lot less stressed going into today;s lesson which was a really good workout with a lot of sweat......
1306 Practice
So now to get on with things, work, karate, and those aspects of life that can be worked on, and for the rest it remains one day at a time.
Karate for Mental Health 14 06 20
Kata to coll down after today's lesson (1506)
Lessons and sessions 0806 Fundamentals punches, ukes, kicks, including tobi mai geri, kihon gata to Nanadan (7th), both sides Naihanchi Shodan 1106 Kata Pad work - punch. elbow, knee, hammerfist, palm strike, head butt 1306 Missed lesson - did short session based on instruction from my Sensei 3x1 minute shadow work rounds
1st round simple combos
2nd round clinch range strikes
3rd round ground techniques
1406 Seminar on Karate for Mental Health Pad work - Brian Bates Kata - Chris Hanson Deep breathing - Don Came Discussion - Les Bubka 1506 Zenkutsu dachi steps and steps with punches Shiko dachi steps Naihanchi Dachi steps Kata The three Naihanchis, performance on Shodan and Nidan Pad work - punch, palm, hammer fist, then puch, palm, palm, hammerfist combinatiom Pad work, elbow strikes
This blog is one of the hardest I've had to write, as I think the best way to describe what I suffered from was a dose of the Covid blues. It's been over eleven weeks now since I left the house, and the and after the 10th week it was like running into a brick wall. Being on the at risk register makes you more aware of the risks, and seeing the country gearing up to go back to work, but coupled with the lack of responsibly some people seem to show put extra worries on top an already fraught household.
After the 25th May lesson...
It's fair to say that my family has more than it's fair share of issues, some relating to mental health, which sit on top of my own health concerns. My own mental health hasn't been the best, making more distracted and tetchy than usual. The worrying prospect of having to go back to work on insanely crowded public transport, without any reasonable treatment having been found was looming on the horizon was and still is a big factor, but the final straw as it felt at the time was the weekend of the 30th of May.
Kata at dusk (27th May)
Watching footage of people piling on to beaches yet again, insane traffic queues following the government's ill advised (in my opinion) opening up of unlimited travel set the alarm bells ringing. Then we found we had new neighbours...... They announced themselves with a barbecue with guests from outside the household. There certainly wasn't space in their back garden to socially distance and it sounded like they were having an after barbeque drinks part inside as well. It didn't feel safe to go out and train that day and honestly felt like Covid city had come home to roost on the doorstep 😔😔😔
Kata after 28th May Lesson
On top of that some cricitcism I got got stuck iny brain, so I didn't venture out for about for about three days. In the middle of that was Jamie Chubb's seminar and a Nunchacku lesson, all indoors. It's fair to say I felt nowhere near my normal levels of enthusiasm for doing karate. I had a mental health counselling session booked in for the Tuesday morning though, and these have been another thing that have kept my going. I felt the need to do something positive prior to the session, so on the Tuesday morning, ventured out to do some kata in the garden.
2nd June, The dawn kata
That and the counselling helped, so I started to feel better about myself, though a lot of the worries still remain. I ventured out the following morning in the early hours to get myself back in the habit of going outside, this time with a little improvised work and to keep pushing myself.
3rd June, Bo, kicks and kata
The Thursday lesson I did indoors due to a rather wet and inclement evening, bu there was no way I was staying in doors for the Saturday. There was a bit of drizzle but to be honest it felt good to train outdoors again, both for the regular lesson and the bo lesson that followed. Afterwards I did a bit of bo kihon and regular kata, still with a little bit of rain coming down, hence the title of that video "dancing in the rain" ☺☺☺☺
6th June, Dancing in the rain
Made sure I got outside again on the Sunday as well to do a bit of practice base on one of the week's lessons, plus a recap on the Nunchaku lesson from the week before. Just got to keep on going and trying my best to live in the moment, and put to one side for now what the coming weeks might bring. I will have to face those challenges when I come to them, but since I don't know what they will be, there is no point in worry in what they might be. I must also try to keep my own reactions to situations on an even keel, and not take too much to heart. These are my resolutions for the time being, as to how well I do going forward, only time will tell.
7th June, Ukes, nunchaku and kata
Lessons 2505 Jab, cross, step forward, RH jab, step forward LH, knee strike, RH elbow, head control. step forward, pivot of right foot to left takedown, 270 degree rotation, gyaku tsuki, stomp Cat stance, inside scoop (of kick), step through into Shiko dachi, Right elbow strike takedown, gyaku tsuki, stomp Outside sweeping block, Step in front leg, jab cross should be in there ( missed out in lesson) take down (hooking neck with forearm over shouider), gyaku tsuki, stomp Inside sweeping block catstance, side kick, low sweep with left foot, elbow under, take back, stomping pick, gyaku Tsuki, stomp 2805 Fundamentals including tobi mai geri (jumping front kick) and outside block kata padwork on hooks, hammerfist and cutting elbow 3005 Guest lesson with Jamie Chubb - soft skills, use of the sprawl, checking for escape routes Nunchaku lesson Kihon kata, strike down, forearm touch, transition behind, figure of eight, transition behind, strike down 0406 Jodan uke in yoi, transition to Shiko dachi, jodan uke again Chudan uke in yoi, transition to Shiko dachi, chudan uke again. Shoto uke in yoi, transition to Shiko dachi, shoto uke again Jodan uke, gedan uke, one side punch other, repeat both sides Jodan uke, gedan uke, shoto uke one side punch other, repeat both sides Jodan uke, gedan uke, shoto uke, chudan uke one side punch other, repeat both sides Short piece of work on other uke combinations Kata Pad work on back fist Kata 0606 Quadrant drill, individual elements, short section drills, through to mawashi geri Jab, cross, front hand hook. Hammer fist, looping left, back hand hook. Front hand slap, cutting elbow, left upper cut, right uppercut Left hand ridge hand, right hand shuto, gable grip, LH step back and drag, left knee, switch to RH drag and knee Head butt, hands up, LH shoulder barge. Right leg mawashi geri, back to stance, switch,left leg mawashi geri, back to stance, switch, hold out right leg mawashi geri, back to stance, spin through mawashi geri, round back to stance Bo First six kihon kata
It's been an interesting week. Workwise challenging, karate wise, a few unexpected variations thrown in. At least one new technique to me (jumping front kick), and an extra lesson (in bo). What was good was that something I had been struggling with in bo clicked into place, always a good feeling ☺☺☺☺
5th and 6th of May
On a personal level, karate is one of the things that keeps me motivated, and definitely the one that most helps me stay calmer in challenging circumstances. There are a good few of those when there are four of you all under the same roof for what is now the eighth week, I would imagine even people without issues would struggle. Deep breathing, being able to let things go for the most part, doing kata and working on the pads ll play their, part. Lessons and practice give something to effectively plan the week on, work allowing, and so we get by.
Just as the Sun goes down
This week the lessons concentrated on fundamentals, kata, a different interpretation of some of Naihanchi, kicks, the quadrant drill and pad work. The different interpretation of Naihanchi involves a pull back into Shiko dachi, coupled with a palm strike, covering pulling hand, step back into Zenkutsu dachi to extend arm then arm bar. We also did a few less often practised kicks in the jumping front kick (I actually got off the ground! ☺☺☺), spinning back and hook kicks. The spinning back kick I can just about do now, but the spinning hook kick is a little ways off. Then there was an unexpected extra, a bo lesson, before my tablet ovrheated (hot day on Saturday!!). It was just going through the kihon kata (outlined below). I finally worked out what I was doing wrong on the up strikes of the first four (sometimes drawing back to the wrong side), so now I can practice them correctly ☺☺☺☺ Another good week in the virtual dojo! ☺☺☺☺
Bo kihon and improv.
Contents of the lessons 0405 Warm up Mokosu Formal opening Receiving techniques - slow and fast both sides Punches - slow and fast both sides Kicks - slow and fast both sides Other techniques, hisa geri, ashai uke, shuto, Kata 0705 Warm up Mokosu Formal opening Kata Naihanchi Shodan, Nidan Fighting stance, Step back into Shiko dachi Rh pull back, Lh pslm strike Lh cover on Rh L leg step back into Zenkutsu dachi Lh, Rh drag back to left hip R leg step through into arm bar Quadrant drill, through to Ashai uke
Sunday working
0905 Warm up Mokosu Formal opening Working on kicks - with and without chair Yoko geri, Ushiro geri. Mawashi geri, Mai geii Then Jumping front kick. Fighting stance, swap guard, raise leg as if going to do Mai geri, hop and do front leg Mai geri. Spinning back kick. Fighting stance, front leg across then continue rotation 270 degrees until side on. Deliver back kick, rotate same direction back to fighting stance. Spinning hookkick. Fighting stance, front leg across then continue rotation ??? degrees until ??????. Extend back leg out straight and continue spin with leg out back to fighting stance Pad work, hook RH, LH, hammer fist RH, LH, palm strike RH, LH,cutting elbow, RH, LH, Combinations, RH LH, hook, hammer fist, palm strike, elbow. RH LH, 4 each hook, hammerfist, palm strike, elbow. Naihanchi Shodan Bo
Lost video for warm up
Kihon kata
Shodan - Fighting stance - Cat stance strike up, step forward into Shiko dachi, strike down, back into Cat stance, strike up. Nidan- Step out into left fighting stance, transfer bo - Cat stance strike up, step forward into Shiko dachi, strike down, back into Cat stance, strike up. Sandan - Fighting stance - Cat stance strike up, step back into Shiko dachi, strike down, forward into Cat stance, strike up. Yondan - Step out into left fighting stance, transfer bo - Cat stance strike up, step back into Shiko dachi, strike down, back into Cat stance, strike up. Godan - bo in front horizontally hands at 1/3 point either side,.Put bo out from body and look at left tip, rotate to right swapping over hands, eyes track tip, pull bo into body look to centre. Put bo out from body and look at right tip, rotate to left swapping over hands, eyes track tip, pull bo into body look to centre. Rokudan- bo in front horizontally hands at 1/3 point either side,.Put bo out from body and look at left tip, rotate to right swapping over hands, eyes track tip. Step out right into Shiko dachi, leaving bo in postion, strike out at rotate bo, right arm full length with bo under left armpit. Pull back from Shik dachi and bring bo back to centre, pull bo into body look to centre. Put bo out from body and look at right tip, rotate to left swapping over hands, eyes track tip. Step out left into Shiko dachi, leaving bo in postion, strike out at rotate bo, left arm full length with bo under right armpit. Pull back from Shiko dachi and bring bo back to centre, pull bo into body look to centre.
Then my tablet overheated, bringing the lesson for me to an end.
This has been more of a doing rather than a blogging week: for both my physical and mental health , I have thrown myself a little more into the practical side, trying to do my own workouts, incorporating refreshers of the previous lesson(s) where possible, I think to start with I will leave Sunday as a day off and concentrate on actually doing two 20 to 25 minute sessions on the Tuesdays and Thursdays (as I did this week), gradually building them up to 30 minutes OR adding another session on the Sunday. This all depends on circumstances of course. However, I think having some plan, any plan to focus on, is a major must have in trying to cope with the isolation and frustrations of been cooped up, that I am sure everyone is feeling right now. I have been luck to find online mentors in Robey Jenkins, Noah Legel and Les Bubka, who have helped me develop my own cardio, breathing and relaxation routine to complement the wonderful work that Ben and Alison do with us and our families, so to all five a massive thank you 🙏🙏🙏🙏🙏🙇🙇🙇🙇🙇✊✊✊✊✊ The dojo diary this week is as given below. All were enjoyable lessons, and although I struggle in places (out at midday today was one of them lol), in general I'm getting through them with only the odd hiccup: 0604 Warm up Mokosu and formal opening punches, kicks and receiving techniques Solo pad work, building up jab, cross, elbow knee combinations Drilling the combination worked out on the pads Shadow sparring Kata - Naihanchi Shodan only.
0904 Warm up Mokosu and formal opening Quadrant drill Jab, cross. hook Hammerfist, looping left, hook Backhand slap, elbow, step back left knee, step back, right knee Headbutt, break grasp, shoulder barge. Right mawashi-geri, land behind, swap stance,, left mawashi geri, land behind, swap stance, right mawashi geri, hold on kick, land behind, right mawashi geri, spin through, land in fighting stance, ashe uke Mai geri, ball of foot to solar plexus, mai geri, ball of foot to solar plexus, mai geri, top of foot to groin Left back fist, cross, jab, cross, jab Right lower punch to organs, left lower punch to organs, right lower punch, bob and weave, step back open hand Kata - Naihanchi Shodan only
1104 Warm up Mokosu and formal opening Kicks, slow to knee, hold, extend, hold. 5 slow, then 5 fast: Mai geri, right then left. Ushiro geri, right then left Yoku geri, right then left Mawashi geri, right then left Reminded to use chair to practice for balance, as per one of last week's lessons Pad work, both sides working up to three strike combination. Cross, Elbow, Cross then elbow, Knee, Cross, Elbow, knee Finally 10 times through combination each side
Today's lesson was mostly about kata. After a 15 minute warm up, Mokosu and the formal opening of the lesson, it was mostly kata. We went through the whole range of our family'srepertoire up to Passai Sho. All of the Naihanchi kata were done step by step then performance if you know the kata. The rest were follow the instructor as best you can then perform your highest kata. That led to quite a lot of performances of Naihanchi Nidan.
All in all, an absolutely necessary lesson and what a beautiful day to practice kata, but not much to blog on, so I decided to go through the kata I do and why I do them
Naihanchi Shodan and Nidan are the two I can do a performance of in my style. I know the bones of Sandan but they are pretty bare just now. As well as finding Naihanchi Shodan a most compelling kata, and one which is acknowledged to be one of, if not the, best fighting systems in karate, all the Naihanchis are needed for grading. My Sensei says my Shodan has improved sufficiently to formally start working on Nidan, so these are the two kata I formally practice in the dojo and as a part of our online sessions.
Naihanchi Shodan and Nidan
Tensho is another kata I practice. I have been taught this as a kata for breathing exercise by Noah Legel. The Goju Ryu styles of kata employ controlled rather than natural breathing in their execution, for example breathe in on the draw back, exhale fully on the punch, or on the slower parts of the kata, breathe in slowly on the outward part of the movement and breathe out slowly but fully on the return part of the movement. I like to be able to do it just before and after each session, or whenever I need to take a deep breath, which can be quite a lot at the moment being in a 90 day lockdown. On top of this it has also been a challenge to be able to learn an advanced kata from another style, so for me this one works on two levels.
Tensho
Naihanchi Shodan slow, Naihanchi Shodan hontai and Naihanchi Sandan. Are the other three kata or variations I perform. Naihanchi Shodan slow was the first variation of a kata I learned, working with Robey Jenkins and based on tai chi. This was for gentle cardio exercise, but I also found to be good for relaxation and actually has helped in performing my actual kata.
The hontai version of Naihanchi Shodan isn't at all necessary, but I'm a leftie so I wanted to give it a try, However, since looking into the roots of Naihanchi (See Nerd life: Tne origins of Naihanchi) I think this is actually closer to the original version than the usual version we do, so it's like a living bit of history.☺☺☺
Naihanchi Sandan is there because I have managed to learn the frame of the kata, and I want to keep it in my repetoire until such time as it's needed.
Going into the Dojo on Saturday, I felt better than I have in a while. Starting with the warm up, I managed the whole of that. It included doing a backward breakfall and shrimping, followed doing a forward breakfall and cover. I could never do forward rolls at school, and am not much better now, but this old dog still wants to try to learn new tricks. To me it looks awful, but judge for yourself: My Sensei says I've made some progress with my forward breakfalls.
Then came Mokosu and the formal opening. Next week is grading, so we went into punches, receiving, kicks and other fundamentals. For the first time in ages I managed to get through almost all of this, though I was struggling for breath a little on the last of the kicks. Then it was on to Kata; As the next grading is the first at which I will need to perform (Naihanchi Shodan), this was more intensive than usual and included specific group tuition followed by performance. I was a little disappointed with the performance as it was too rigid, with not enough flow 😐, but I know that is because of nerves and trying too hard. Hopefully it will be good on the day. Next came light sparring: Kicks and punches, kicks, punches, kicks, punches and open hand strikes. These were all done with different partners, and here I need to make an apology and take stock of my punching. I have instinctively started to hook upwards inside the guard when punching and it resulted in a couple of head shots to my training partner who was shorter than me. So apologies Shell 😐😐, I need to adjust my techniques accordingly. On the other hand, I seem to be getting the hang of open hand strikes, so not too bad. The final part of the lesson Kihon kata on the pads, I need the first four for the next Grading, so I was doing one to five. My kicks were certainly much better than last week. ☺☺ We also had a quick photo session for the end, for a group photo and kicks. Plenty of hard work and some fun, a few lessons learnt and for once I felt overall I did myself justice. Good session, and thank you too to Sensei Graham, as well as our regular Sensei, Ben and Alison 👊👍👍☺☺
