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
OK, the title might be a little misleading — but to me, the dojo members are like extended family, and my son is family, so you could say Karate is a family affair for us. 🙂
This week we were lucky enough to train with — tongue in cheek — the “Granddad” of our dojo: Sensei Nohara (10th Dan), President of the Ryukyukan International Karate and Kobudo Federation. He came to give a seminar, and I think he brought the Okinawan weather with him, as the dojo was distinctly hot and humid! Due to my condition, I couldn't train nearly as much as I wanted — but opportunities like this don’t come around often, and they’re not to be missed. 🙂
We trained again on Saturday, marking the first time in five years that both my son and I had been to the dojo twice in one week. That session was a bit of a struggle, thanks to the after-effects of a rather large and spicy pizza the night before! Still, I managed much more of the lesson than I expected, and my son picked up a few more drills than I did — which led us nicely into a Father’s Day follow-up.
My Father’s Day suggestion to him was:
“Go beat me up — then I can do the same back.”
Given that he's bigger than me and a higher grade, it felt like a fair challenge! 🤣
We began with a drill I wrote down two weeks ago (see below), then moved on to material from our previous session — before I inevitably ran out of steam. We practiced kata up to Pinan Shodan, and I shared a few ideas I’d been exploring from a White Crane form I’ve been working on. Honestly, it was some of the best father-son work we’ve ever done. We both finished soaked in sweat, and with grins to match.
2.Attacker strikes pads to sides of defender’s head
→ Defender: backhand palm strike to pads (head)
3.Attacker throws a roundhouse punch
→ Defender: triangular frame block, protecting head
4.Attacker drops pads to simulate a knee strike
→ Defender: bridges onto attacker’s shoulder and pushes down
→ Then: two knee strikes, followed by release
5.Attacker raises pads for an elbow strike
→ Defender: bridges to pads, delivers two elbow strikes
→ Then: releases bridging hand
6.Defender grabs attacker's wrist (opposite side of bridge)
→ Former bridging hand slaps attacker’s head
→ Body rotates in direction of pull, extending and rotating attacker's arm
→ Slapping hand moves to attacker’s elbow, forcing it downward
→ Rotation continues into an arm bar
7.Attacker is taken to the ground
To all the dads out there — Happy Father’s Day, and I hope you get time with your loved ones to sweat, laugh, and share a few bruises in good spirit. And to all the mums, thank you for putting up with us.
Thanks as always to those of you who read this. – REY, 15/06/2025
The joys of being able to work from home are becoming a bit thin now. Being on the "high risk" list, I realise I am much luckier than many in having a job I can do from home and an employer who allows it, but shielding effectively for almost a year is beginning to take it's toll.
Kata Imperfect -0102
Family issues and increasing work demands have made it harder to train during the winter months, with dark nights, cold weather and having neighbours who have scant regard for the Covid rules make me uncomfortable in training outdoors, even when the light is good. My Sensei have been really helpful in offering Zoom lessons all the way through this pandemic.
Monday wasn't a good day 0202
However, the demands of work have made many of the evening lessons unavailable to me. What made it worse was that I could hear my son training downstairs and I honestly wanted to join in 😞😞
Kata after the lesson 0402
The mental tolls of nearly a year continuously at home have also had an effect. The boundaries have become more blurred, with home intruding on work and vice versa. At times, karate has been the only anchor point in a sometimes unstable environment. Lesson this month included variations upon famililar themes, with the quadrant drill featuring again. Shadow sparring, many variations of teisho strikes, some paired work, striking at different heights, lunging stances to disrupt and take the opponents space all featured alongside kata.
Snow kata 0902
There were three notable things from February which will definitely make it hard to forget though, all on the more positive side of things:
In snowed, so I got to do kata in the Snow for the first time
Got my first Covid-19 jab ( 11th Feb) so there is light at the end of the tunnel (and my Sensei allowed me to do Seisan in lesson whilst in self isolation)
There was an interesting session with Andreas Quast, re-affirming the earliest known performed kata were Kusanku and Passai (around 1849) and discussing the undocumented Japanese influence on Okinawan culture ands martial arts.
18 Feb - Rusty run through
When things are a struggle small achievements or good moments take on a bigger significance, and standout moments become milestones. The opportunity to do kata in the snow I would have taken anytime, but that it happened during lockdown made it feel more special.
23 Feb Goju kata
Getting vaccinated is a proper landmark, it is the first small opening onto the light at the end of the tunnel. Training in our bedroom was a challenge (small space), but the opportunity to do a different kata during lesson time made it memorable for a good reason. Finally, the opportunity to participate in a session of any sort with Andreas Quast is always a pleasure as there is always something new to learn about the history of karate.
4th February Lesson Outtakes
I hope for better things in the future. If you have got this far thank you for reading.
REY 24/03/2021
04/02/2021 Shadow sparring, using specific combinations, kata combinations. Moving to the side in sparring. some pairwork on techniques
06/02/2021 Fundamentals, padwork (striking whist circling, jodan, chudan, gidan), kata
11 Feb - An aide memoire
11/02/2021 Teisho drills, straight reverse teisho, upper cut reverse teisho, hooking teisho, using hips to generate power. First is long range to close the distance, next two are close range. Straight reverse teisho, crash, upper cut reverse teisho. Use of lunging stances with front knee strike to disrupt: Zenkutsu dachi, Shiko dachi (possible drag over step behind leg and punch to finish), Nekko achi dachi (followed by front kick to groin)
13 Feb- an unusual kata for a lesson - Seisan
13/02/2021 Addition to first teisho drill, straight reverse teisho, upper cut reverse teisho (broken energy), hooking teisho, reverse elbow strike (continuous energy). Kata (including Seisan for me), Short teisho pinan drill: glanching reverse teisho, front hand grab and step through, rotating forearm strike.
18/02/20201 Fundamentals, padwork, kata
20 Feb- Continuous kata during the lesson
20/02/2021 Quadrant drill, first 6 elements, continuous kata, pad drill from the Pinans
A private talk with Andreas Quast
27th and 28th Feb: Weekend Workouts
27/02/2021
Jamie Clubb lesson - anti abduction, including the bystander effect
The key kata of my style is Naihanchi Shodan, and in essence for us "all things are Naihanchi" in basic techniques. With all the time spent on online sessions, my Sensei have started to present a series of pad drills centred on the kata, for use in lessons and to be tested as a part of gradings.
This is my attempt to document them to refer back to, and where I can spot the relationship, pin them to the kata. The videos are of me trying to memorise the drills, so aren't the best for form or power. However they do I believe, show the core elements, and will give a basis for comparison as I progress.
The common features of all the drills, whether pro or reactive in nature, are to occupy the oppontent's space, unbalance the person, then disable them. This may take one step or many and we are told that sequence is not important, just the principles. The techniques that can be applied depend on the opportunities presented, rather than the sequence in which we practice them.
So to the drills themselves:
Naihanchi Drill 1:
#1Teisho, hammer fist, elbow, knee, step back drag down
The videos are taken from two separate sessions, 1 filmed from the from and the other from the side:
#2 Teisho, crash, head clasp to shoulder, shoulder bump, head butt, back knee step through, front knee (now back knee) step through, head clasp, turning drag down
But this has developed into:
Teisho, crash, head clasp to shoulder, shoulder bump, head butt, back knee step through, front knee (now back knee) step through, head clasp, elbow, step back drag down
As with the videos for drill #1 the videos are taken from two separate sessions, 1 filmed from the from and the other from the side. The first video features the first version of the drill and the second features the second version of the drill.
I believe this refers to the opening section of the kata, from yoi to the pull in after the stike and elbow sequence. The step overs represent the knee strikes and this is shown in the third video.
This is very much a work in progress, but thought it worth documenting, for reference and to be able to check my progress. Thank you for reading, if you got this far :)
This last month definitely felt stranger than many of it's predecessors: Motivation has been much harder than previously due to all sorts of factors, including pressures of work, periods of feeling down, worry about facing up to some difficult challenges and trying to work out some things at home.
Tandoku #1 1409
The continued worries about Covid-19 often plays on my mind, being on the high risk register, but no longer having the protection of government advice, and very often this colours my judgement on other issues. But no matter what, I have still tried to train, even if not as much as I would or should like.
Tandoku #2 1709
The onset of darker nights and worsening weather have also played their part. The ability to practice outside during the summer was a great help. Also, kobudo inside isn't too practical with bo and nunchaku. The one time I tried it, one vivarium and a light fitting nearly took the brunt, and a fly catcher was cleanly dispatched.
Naihanchi Pad drills #1-3 1909
From a karate standpoint, pad work has become a staple of our lessons over my period of isolation. This kind of makes my dojo's first offering on the month even more appropriate. We started working on an Iain Abernethy solo pad kata called Tandoku which translates as "isolation".
Compass points 2009
This was followed by the introduction of pad drills based on Nainhanchi which will be used in future gradings. Might be just me, but elements of these bore a strong resemblance to the moves in Tandoku. This probably bears out the the idea that there are only certain basic moves that the body can make, and they can be found in virtually all kata, if you look hard enough.
Homework 2409
When the weather was better I did some work on turns, aided by a video from my Sensei, based on moving the foot nearest the direction I wanted to face, whilst pivoting on the ball of the other foot. I worked on that a few times with both nunchaku and elbow strikes (thank you Brian Bates for that idea).
After the Jamie Clubb lesson 2609
Whilst work needs made it difficult to train, I have still been practicing my Naihanchi (Shodan and Nidan). I like to do them in three different ways, slow, deliberate (slow movement but sharper strikes) and normal (with full intent). Seems to be paying off, as my Sensei seem to think it's now much improved.
Kata 0310
I now have to work on the speed of my wave kicks (more snap), lower hand position (sometimes my wrist droops), front block (hand occasionally wanders off to the side) and leaning into elbow strikes (leaning is giving bad posture). I think my movement and general posture has been one one the biggest improvements.
Naihanchi Technical 0810
One of the basic tenets it to maintain a stable base, and I seem to be getting there slowly. In amongst it all were a couple of different points. We had Jamie Clubb giving the fifth session of his seminars based on child confidence and self defence, plus on the 18th I attended an online seminar given by Hanchi Nakasone.
Naihanchi Pad Drills #1 and 3 followed by kata 1010
There was also a kobudo lesson based on the legal use of improvised weapons for self defence. The core of this are the nunchaku kihon gata we do, applied to things such as belts, dog leads, hand bags and socks containing something like a battery, mobile phone, or padlock (remenber to carry a key or the latter is an offensive weapon)
Pad Work and a bit of Nunchaku
A note on Hanshi Nakasone's seminar on Pinan Sandan and Yondan, the former referred to by a member of my family as the "Chicken dance (I will leave you to work out why ☺☺☺). A lot of it was very advanced, as you would expect, but it should have been no surprise that he uses a style similar to Goju, applied to Shorin Ryu kata and the end result looks very similar ro Tuiti (similar to Motobu Udundi). The seminar covered from themid section of Pinan Sandan through Pinan Yondan. Including shoulder rolling uke followed by back hand strikes, how to harden your stance, soft techniques but hard bones, muchimi and feeling your opponent's moves, taking your oppenent's space etc.
1409 and 1709
Kata and Tandoku
Fighting stance right
Going forward, teisho, teisho, hammer fist
(go back to starting point)
Lh block, clasp head, bump into chest, head butt, two close in hammerfists (inside clasp)
Step to side (back leg moves round 90 deg) and open up, Lh slapping to neck, rh pulling hand to hip)
Teisho, elbow, teisho, knee (clasping head)
Bring right leg up behind left leg, crossing with right foot at 90 degrees to left
Pivot on right leg (twist providing torque) through 180 degrees whilst grasping head, head throw
(Opponent gets up - still controlling with clasp) - head butt knee, short upper cut x2, right cross
Repeat from fighting stance left (right foot forward) on other side
Upper cuts and right cross were the additions from 1709 lesson
1909
Kata
3 x Naihanchi pad drills
2409
Kicks
Tandoku
2609
Jamie Clubb lesson
0210
Kata
Cat stance and shuto practice
Padwork - teisho, hammerfist, knee, drag on back of head take down, step back into Naihanchi dachi, or shiko dachi, dropping weight to assist take down
1010
Fundamentals
Kata
Pad work
Naihanchi pad drills 1 and 3
#1Teisho, hammer fist, elbow, knee, step back drag down
#3 Step back foot across to side, low block, hook, back knee, front knee, head grasp, rotating drag down.
<#2 Teisho, head clasp to shoulder, shoulder bump, head butt, back knee, front knee, head clasp, turning drag down>
17/10/2020
Fundamentals
Kata
Pad work - elbow, shuto, head bump (3 in one), back leg knee step through, back leg knee step through, elbow, step back drag down (Shiko dachi)
Kubudo - sock with weight as weapon
Nunchaku drills applied to a home made "weapon" legal to use in self defence
18/10/2020
Nakasone Koichi; Pinan Sandan/Yondan/Godan kata bunkai seminar
From mid section of Pinan Sandan through Pinan Yondan. Including shoulder rolling uke followed by back hand strikes, how to harden your stance, soft techniques but hard bones, muchimi and feeling your opponent's moves, taking your oppentent's space etc.
It's hard to describe how things are at the moment, I'm on a short break at the moment, as work has been fairly intense lately. Still no news on when I'm expected to start back to work, but my shielding is over. There are some issues in my personal life which are causing a worry and mentally things are a little on the tough side.
0908 - Slow kata
There are a good few things I could have done, or organised better to say the least. However with the massive uncertainty of the times we live in, nothing is certain and I have to try not to beat myself up too much about some of the things. That especially applies to things over I have little or no control, but sometimes that is easier said than done.
1008 - Cool down kata
I am still training, an obvious must given my conditions, but have felt less inclined to make as many videos as I have in the past. From the feedback I've had though, my Sensei think I am making good progress, which is also a positive for me. I still don't feel comfortable with the idea of meeting up in groups to train, so have missed the open air classes that my dojo have started to do one a week.
1508 - Nunchaku practice
However, we (both me and my son) have not had to forgo the lessons, as my Sensei have been kind enough to share them via Zoom. As ever therefore, karate still forms a major focal point of my life, something that is both good for me physically and mentally and gives a framework of something to do in which I can feel I am making progress.
1708 - Quadrant drill and a little kata
I regret having to miss lessons because of my workload, but that is unavoidable. However, it makes me appreciate the lessons that I do make even more. The time I really do appreciate in the lesson in Mokosu or "silent time", as for me it helps to focus on a complete reset. I find it helps me to shut out the outside world for a little while and concentrate on other things. A "haven from the storm" if you like.
From a personal point of view, I have started to work on changing direction with various forms of compass drills, as this is something that doesn't feature heavily in the Naihanchi kata, but something I will need in the future ☺☺
2008 - Nunchaku and elbow compass workout
When there are mental health issues involved, this is even more important, and the lockdown and subsequent period have certainly thrown up a few of those. Karate wise, over the last few weeks, apart from fundamental, kata and padwork, our main focus has been the Quadrant drill. It is best done in it's paired form, but can be done solo almost as a more explicit version of a kata if you like. That is definitely something that I enjoy doing ☺☺☺
2208 - Oops up too early
Today, we had the honour of taking part in a Zoom lesson with the head of our Ryukyukan federation, Sensei Nohara, and there are a few more interesting lessons and webinars to come, so still much to lokk forward to a ficus on, outside of the stream of the humdrum. So time to keep on carrying on, as ever ☺☺☺☺
Lessons 0808 Kata Pad drill. (2 to 3 attackers) step off to side (to see if anyone behind and line them up if so). Teisho x 2, crash. Hammerfist x2 knee ( rugby tackle ) sprawl, hasmmer fist x 2 (neck lock from behind) 2 to 3 hammerfists to back of kneck. open shoulders to break lock and push away 1008
Quadrant drill: jab, cross hook, hammer fist, looping left, hook, back hand slap, elbow, upper cut, uppercut, ridge hand, ridge hand, (gable grip) Swap stance, (dragging head to left) left knee, swap stance (dragging head to right), right knee, head butt, sweep down tto clear arms, shoulder barge.
Right mawashi geri, back to stance, swap stance, left mawashi geri, back to stance, swap stance, right mawashi geri, hold out, right mawashi geri, follow through back to stance, Ashe Uke, Mai geri, ball of foot to stomach, Mai geri, ball of foot to stomach, Mai geri, top of foot to groin, left back fist, cross, jab, cross, jab to head, cross, jab, cross to body (solar plexus, liver spleen), duck left moving legs circle head under punch, step back hands up
1608
Quadrant drill, padwork - Teisho, hammer first, elbow Nunchaku
Figure of 8s both hands, Striking both hands: Crosswise strike towards body, crosswise strike away from body, upward strike over shoulder, downward strike. How ordinary items such as a belt, a hadbag, or a doglead, can be used to carry out similar strikes to nunchaku. Kihon kata: 1) Step back into Shiko dachi, front hand downward strike, emulating bike handle, both sides. 2) Step back into Shiko dachi, ront hand downward strike, emulating bike handle, touch to front wrist, back hand under, front hand up to bring Nunchaku behind front shoulder, both sides. 3) Step back into Shiko dachi, ront hand downward strike, emulating bike handle, touch to front wrist, back hand under, front hand up to bring Nunchaku behind front shoulder, front hand figure of eight five times, catch at waist on back hand, both sides. Free sparring Nunchaku 2008
Fundamentals, kata, pad work, different forms of teisho, straight, upwards, hook then short slap with double hip movement. 2208 Fundamentals and kata (with Sensei Nohara)
Its been a while now since my last blog and so much has been going on, it's been kind of hard to keep track. I've kept my usual notes on the lessons, done a few videos but that was about it, not been writing anything else down as too much else is going on.
0907 Slow kata and press ups after lesson
In the end I suppose all I can do is try to summarise. Working from home can be both a blessing and a curse. early in the lockdown it was a blessing, as it allowed me the flexibility to train three times a week for the first time ever. Later in the lockdown it has become a bit of a millstone, as there has been so much work going on to get ready for offices re-opening that it has overflowed at times into home life and time. On balance though, I still believe it to have been good for me, as it allowed me to keep working full time even though I have had to shield. Now comes the uncertainty of when I will be asked to go back to the office, and how that will be done when travelling on public transport will become a major issue for me.
1107 Tensho to go
On the family level, the lockdown has put a strain on all concerned. I think even the best of families would have been pushed to all stay in the same house 24x7 for four months. I had some mental health issues going into the lockdown and I think it is fair to say that all of us have suffered with various issues over this period. My biggest mistake I think was trying to deal with my issues in isolation from other things that have been going on, and that added somewhat to the tensions we have all geen suffering from. In recent weeks, though things have eased somewhat as we are all talking to one another and are trying to work things through.
1107 No Lesson so Fundamentals
On the karate front, I still use my karate to help both my phyiscal and metnal health. Even my wife gave it a go for a few lessons, before deciding it wasn't quite for her just now. I think the different ways me and our son approach karate and try to show things didn't help, at times that can get confusing for a complete beginner, I'm still a novice myself of course. There is still a lot of variety in the lessons, but it's obvious that many are chomping at the bit to get back in the dojo. That cxan't happen for me anytime soon, so the online lessons will still continue for some time to come, even when the dojo does re-open.
1407 Compass elbow drill practice and Naihanchi
Work and family issues have limited training over the last month or so down to one or two times a week on average, but during this time have at least had the opportunity to train with PJ Broomy again. This time both me and my son took part, and managed to get some partnered drill work in, another great lesson, thank you PJ.
1507 Kicks, take downs and kata
For my own part, when I have had no lessons, I've been trying mostly to do forms for exercise and practice fundamentals and kata as a more formal kind of practice, rather than working on aide memoires from lessons. Usually we would have gone over the material over the course of a couple of lessons and some of the ideas would have stuck, but the sporadic nature of my attendance has mean this hasn't always happened, so made the aide memoire style of working much more difficult to do.
1507 Open handed Naihanchi and Tensho
Until I have to go back to the office full time, I am aiming to train at least two times a week if at all possible, so as not to have to knock off the ring rust again. Will have to see how things go.
Lessons 0907 Fundamentals Kata - Naihanchi Shodan and Nidan, technical performances 1607 Kata, single move and performance, Naihanchi Shodan Speed combinations Jab, reverse punch, hook, upper cut, knee, then three variations to follow: Drag down, stamp Encircle waist with arm, turn away, hip throw. Step through after knee, leg sweep and reverse punch to ground Last 5 kihon gata -
Rokudan
Ashi uke, jab, cross, Mawashi Geri
Nanadan
Mae Geri (land in front) right jab, back kick
Hachidan
Mae Geri (land in front), back kick, reverse punch
Kyudan
Shuffle, backhand forehand punch, shuffle, backhand forehand punch, right then left mawashi geri, spinning kick
Judan
Shuffle, backhand forehand punch, shuffle, backhand forehand punch, right then left mawashi geri, hisa geri
An Australian lesson
1907 - lesson with PJ
Advanced stuff comes from understanding the basics correctly. We did 3 levels of tzuki. Looked at wrist alignment. The importance of breathing. Considered the workings of the modern and primitive brain under stress. We did a combo Gedan barai (arm clear), yoko uraken (which includes the empi uchi) and a gyaku tzuki to change the relationship and facilitate a rudimentary nage waza. Followed this up kote waza (kansetsu waza) to stop conflict immediately.
2007 Kihon and kata
2307 Forms and kata
2307 Kata then Naihanchi Sandan drills
Double grab, trap and forearm smash into neck while turning body away and to the side (zenkutsu)Step in front of attacker into zenkutsu for taiotoshi (body drop throw)
trap grabbing hands, forearm strike into neck while turning body away and to side (zenkutsu), elbow, backfist, knee
block / trap hook with one hand, taisho, push past head, circle under arm to lock elbow with other, secure second arm and free up original blocking hand to strike.
2307 Kata peformance
Warm down form and kata 2507
2507 Summary of today's lesson: Kata, escaping from headlock (elbow, slap, hammerfist, followed by knee then escape). Stepping to one side to evade, then attacking. Emphasis on moving back foot across the using an appropriate technique) Bo was first 4 kihons plus walk through of Shushi no kon.
0608 Kata practice and questions. I got the one about the opening of Naihanchi Nidan and answered with it being a counter to a bear hug, sink and open up the shoulders and arms to break the hug. Worked on a short drill from one of the Pinans, as pad work. Intercept punch (symbolised by pad hand), ear slap then head control, front leg knee strike, then front hand goes under the arm, back hand controls the head. Pivot on front black, back leg moving away to effect a throw.
