When the Technique Does the Work

Post By: Sensei Lee

Keep in mind that while I have earned the rank of 2nd degree black belt in karate, that in Aiki I'm an orange belt. So I apologize ahead of time if this post is incorrect and shows my Aiki ignorance. I hope that any Aiki readers will correct me if this comes out wrong.  

The other night in Aiki Sensei Dawn put us through a pretty grueling practice. In circle attack fashion we had to go through three techniques in order with the attackers punching 1-8. Not only is it difficult to remember where you are in the sequence and to correctly perform the needed technique, but it is also hard on the attackers. Attackers need to pop up from a throw quickly in order to provide the next punch. Sensei Dawn pointed out near the end of this practice that the Aiki black belts were breathing normally. Meanwhile, the lower belts (myself included) were out of breath and dripping with sweat. 

It amazes me how little physical exertion and effort are needed in Aiki when the techniques are done correctly. Granted, sometimes I want to push myself in practice in order to get a decent "workout." Unfortunately, I don't have time to make it to a gym and then to practice, so martial arts remain my primary form of exercise. However, having the ability to choose when to push yourself in terms of exertion and when to let the Aiki work for you, now that sounds like a great ability to have. 

Photo By: Ken Smith

 

Competitions and the Martial Arts

Post By: Sensei Lee

A few years ago Sensei Kris and I entered an international karate tournament, with Sensei Harp's permission of course. While there were competitions in kata, weapons, semi contact sparring, and no contact sparring, we picked full contact fighting to compete in. Both of us had our own reasons for entering. Personally, I wanted to experience the competitive environment and see how my training held up against someone trying to hurt me.

Fighting in tournaments is very different from the sparring we do at our dojo. There were different rules as well as different goals. For example, elbows, leg kicks, and knee smashes were allowed but not punches to the face. The goal of the match was to render your opponent unable to continue. This meant knocking them unconscious. Points were also awarded for spirit and dominance during the match. No gear was worn, except for mouth guards.

For those who have never been to a karate tournament, they are not easy. There were last minute weight division changes, fighters dropped out and had be reorganized, and the fights were running hours behind. Managing through all this is sometimes just as hard as the competition itself.

Even so, I'm glad we entered. Considering that we had no competition training, we both did very well. Sensei Kris came in second while I came in third in our divisions. We both stuck it out and fought hard during our time in the ring. Sensei Phil was a great corner man as well! While I'm not sure if I would ever compete again, I did enjoy some aspects of the experience. I was able to fight with people from other styles, including the reigning Canadian champion!

Competitions have their benefits and rewards. It feels good to prepare, work hard, and experience other schools and styles. However, you have to be careful not to let it influence your ego too much, or to take the results too personally. Treat it like any other facet of your training: Learn and grow.

Check out S Kris's battle! There is a link to it on the left under the "Harp Karate on YouTube" heading.

Photo By: Ken Smith

Training with an Injury

Post By: Lee Phelan

Eventually one day it happens: you move incorrectly, have a lapse in concentration, or find yourself in the wrong place at the wrong time. Sure enough, you walk away with an injury. Hopefully it wasn't serious. Maybe all you need is some ice, ibuprofen, and Tiger Balm. But sometimes it is serious, and you end up having to take some time off or drastically change how you train.

Injuries for the most part are frustrating, painful, and reminders of our vulnerability. However, they can also teach us a great deal.

Being injured does not have to interfere with your training. Just about anything we do can be modified and adjusted. Techniques can be done one handed, sitting down, slowly, gently, or even mentally. This forces us to use our other abilities to accomplish an end result. Sure, you may feel silly at first. But in actuality you are enhancing your training and adding an element of realism as well. In an actual self defense situation, you may not have all your weapons available. You may end up injured in the exchange and have to improvise. Working around an injury allows you to work on other facets of training that may otherwise be ignored. Without muscle to compensate, balance and positioning become that much more important.

That being said, always follow the advice given by a doctor or other medical professional. If they tell you to take it easy and stay out of practice, do it. If a Sensei tells you to stop and treat an injury, do it.

One of the biggest lessons the martial arts have taught me is perseverance. No matter what challenges are ahead, continue fighting and confidently head forward towards your goals.    

Photo by: Akeeris

On drinking, Spitting and Sword

Post By: Sensei Kris

Welcome to the second part of my irregular series on the Isshinryu Code. In this feature, we’ll examine one of the strangest of the tenets:

The manner of drinking and spitting is either hard or soft.

At first glance, one might wonder whether we are talking about martial arts at all. But I think this one line from the code nicely sums up a lot of what we do at Harp Karate.

First of all, we need to think more closely about “drinking” and “spitting”. Both deal with the same idea: are taking a liquid into your body (drinking) or expelling it from your body (spitting). If we replace the word “liquid” with “an opponent’s energy”, we get something interesting: The manner of taking an opponent’s energy and returning that energy is either hard or soft.

After a small amount of training, especially in circle attacks or sparring, we’ve experienced this. Sometimes you charge in at the person in the center in a direct confrontation (spitting hard). They respond by either meeting your charge with direct force like a block or a kick that catches you before you get too close (drinking hard) or by moving slightly and redirecting your energy (drinking soft). At other times, you try to be sneakier and attack the person in the middle more indirectly, such as a leg sweep while they are trying to reset after the last attack (spitting soft). They respond either by solidifying themselves against the sweep (drinking hard) or by allowing you to move them and then continuing that motion to their advantage (drinking soft).

We’re all used to sparring combinations. This tenet reminds us that there is a higher level of combinations – sort of a “meta-level” – where we think in larger terms about how we are being attacked and how we are responding to the attack. So here’s where my mathematician’s way of thinking comes into it. We have two ways of drinking and two ways of spitting. That’s 2 X 2 = 4 combinations of responding. To summarize them, we can

Drink hard and spit soft

Drink soft and spit soft

Drink hard and spit hard

Drink soft and spit hard

In sword, we refer to this by a more formal concept of yin and yang. Your partner attacks with the sword and you either block with yang (force against force) or yin (redirecting energy). Your counterattack after the block is either yin (following their movement) or yang (against their movement). Further, sword has eight basic strikes and eight blocks, so the combinations start to grow: eight strikes X 2 blocks (yin/yang) X 2 counterstrikes (yin/yang) = 32 combinations. When you factor in the three different distances that might be involved (close, middle, far) and how that affects the way you perform the technique, we suddenly get to around 96 combinations. Those on the Aiki side of the dojo are familiar with this combinatorial way of thinking (whether they realize it or not). But the karate side tends not to think this way too much.

At any rate, we’ve now got a lot of movements to memorize and practice. And to try and recognize which of those 96 you need at any given split second of a sword fight would result in “analysis paralysis” for most people. So the goal of our training is not simply to memorize all the movements and perform them perfectly. It is more subtle (did we ever think it wouldn’t be?). We need to think about the basic components of each of the movements – build our understanding and ability to perform them strong – so that we can use them as Lego blocks and build an appropriate response in the heat of the moment. This requires us to be fully present in the moment of each activity in the dojo and our personal training, aware of each of the facets (distance, the attacker’s technique, our block, our counter, etc.) so that we can develop a feel for what is actually happening that goes beyond what is easily seen.

So as you train in karate, Aiki, sword, automobile traffic, assignments, or whatever, think about how you take in the situation and how your give back. After all, it’s the season of giving! So drink up, everyone! (Or drink down, or…)

Photo By: Ken Smith

Interview with Sensei Terry

1. How long have you been training?

In January of 2012, I will have been training for 20 years … I wish I had started sooner!

2. What martial arts have you studied?

I began my martial arts training at Harp Karate, studying Sensei Harp’s interpretation of Isshin Ryu Karate. I took a stab at Aiki Ju Do, but it didn’t work for me … I love the concept and principles of Aiki, but I have physical limitations that prevent me from pursuing the art. No worries though … Aiki Ken Jutsu and Ken Ai Do provide me with many opportunities to expand my horizons. These sword arts add depth to my training.

3. What do you love most about the martial arts?

So hard to say … there is always room for improvement and growth … there is the feeling of confidence … there is the satisfaction in helping others learn … I have never found a negative aspect to martial arts training …

4. What do you think is special about Harp Karate compared to other schools? 

 I have never trained at another school, but I have visited some … at Harp Karate each student is an individual, valued for their individuality and trained with that individuality in mind. Each student is encouraged to work and progress at the pace that suits them best, and each student is backed by the support of all members of the dojo.

5. How did you first become involved in the martial arts? 

My sons joined Harp Karate while I was undergoing radiation and chemotherapy in a battle against breast cancer. When I finished my chemotherapy, I decided I would “take karate” to regain my strength. My four year old son taught me to tie my belt! I soon discovered that one doesn’t “take karate” … okay … some do … but not me …I was hooked after the first few classes … after that I didn’t “take karate” …. I was on the road to becoming a martial artist.

6. What is your proudest moment in the dojo? 

I don’t think I can identify a proudest moment … there have been so many and there are so many more to come. The proudest moments so far have been when I have watched someone I have helped to train overcome all odds and attain their goals …

7. Who in the martial arts has inspired you? 

My brother was my first inspiration … then I joined Harp Karate and was inspired by many … Sensei Margot, Sensei Jennifer, and of course, Sensei Harp.

8. Where do you see your training going in the next five years?

As one of the senior members of the dojo (I’m old), I see my training continuing along the path I have been following … I work on making more of less

9. What is your favorite technique, kata, or other activity in the dojo?

When I enter the dojo whatever I practice is my favorite for that day … if I am the sensei I get to choose my favorite ,,, if I am not the Sensei, whatever I am assigned is my favorite for that time.

10. How have the martial arts changed who you are? 

The martial arts have made me an entirely different person …I am more confident (ok … confident at all) … I’m in the best physical condition I’ve ever been….I am happy and proud every day when I train and know that I have improved my life (and had fun doing it!) 

Famous People Who Are Also Martial Artists

This is a fun blog post!

Here is a list of 10 famous people who have trained in the martial arts:

Sean Connery: Kyokushin, also trained under Steven Seagal

Vladimir Putin: Judo Master

Bill Clinton: Taekwondo

Paul Walker: Brazilian Jujitsu

Criss Angel: Karate, Kung-Fu, Taekwondo

Theodore Roosevelt: Judo, Jujitsu

Madonna: Karate

Courtney Cox: Karate

Lucy Liu: Escrima, Silat

Abraham Lincoln: Wrestling

So keep training, who knows it may help you win the next election or land that movie role! Add any others you can think of in the comments.

Interview with Sensei Kris Green

      How long have you been training?

I started in 1991, but had to take time off for knee problems for a few years, then got back into it and had to take time off after getting hit by an SUV while riding my bike in a perfectly legal and responsible fashion. But I’ve been back solidly for almost 5 years now.

What martial arts have you studied?

I’ve studied karate primarily, with Ken Jutsu (art of the boken) coming second. But I’ve also learned and taught some Tai Chi (Yang short form). I’ve been exposed to techniques from Aiki, Jujitsu, and other styles, but only at a very surface level.

What do you love most about the martial arts?

It’s a lot of fun, it’s challenging and it keeps me fit. I’m in better overall shape now than in my 20’s. In fact, martial arts was the first activity that I both liked and had to work hard to improve. I liked that challenge. And the breaks I took for injuries really helped me see how much I was missing. Another benefit is providing me an outlet emotionally and spiritually; the self-discipline and self-awareness have been VITAL to getting where I am today.

How did you first become involved in the martial arts?

My first college roommate wanted to check out the karate club at school. It was Isshinryu-based and a lot of his high school friends had done Isshinryu. I stuck with it; he didn’t.

What is your proudest moment in the dojo?

I think that would have to be seeing and hearing the reactions to what Sensei Lee and I prepared for our second degree test. We really worked hard on those interpretations of the kata, and having everyone react the way they did was extremely gratifying.

Where do you see your training going in the next five years?

I hope to still be on my seigan, first of all. Second, I hope to be more patient and aware; right now, I get very impatient in sparring. I don’t like to wait for my opponent, even though that is extremely important, and always backfires when I don’t wait. I also hope to have helped a few students progress to their next level of training. I’m thinking about some of the green belts, in particular.

What is your favorite technique, kata, or other activity in the dojo?

I love Kusanku. I think that kata is really complex and has a lot of layers to it, as evidenced by the “strange applications” Sensei Lee and I demonstrated a our second degree test. I also like sparring a lot.

How have the martial arts changed who you are?

Believe it or not, I’m a calmer person when I practice regularly. My mental focus is better. I’m happier. In high school, I had a lot of nicknames that were related to my dour personality. Now I’m much more pleasant to be around.

Photo by: Kathleen Vona

Balancing Life and Training

Post By: Lee Phelan

It isn't always easy finding balance with life in general, but it can be particularly difficult in the martial arts. This is especially true while training for an upcoming test. Training too much can lead to burn out and a disruption of life. Not training enough can lead to the stagnation of progress. Aside from hitting your ideal amount of training, there are also things like work, school, family, friends, movies, video games, and other obligations all demanding a certain amount of attention. So how does one balance all of this?

Priorities and goals play a huge role, and are a personal choice. If your goal is to one day run your own dojo, or to become a master in the martial arts, then training moves to the forefront of your life. If your goal is to achieve a certain level of fitness, again, the priorities adjust. Other goals like achieving a specific belt rank have an end in sight, which again influences your priorities. For some people martial arts become a passion, while for others it is a hobby. Depending on your own priorities and goals, training takes on a very different level of importance. Priorities can change year to year, day to day, moment to moment. If you have a hectic work week packed full of meetings and demands, then work might end up being a priority for awhile. If a loved one is in need, then again, your priorities will change. Depending on your goal, you may adjust and fit in training somehow, or you may take a break from training until things are settled.

One simple yet eye-opening moment of enlightenment for me was when I realized my training did not have to take place at the dojo. At first training at home was weird, and slightly damaging (nunchaku and ceiling tiles don't mix). But eventually I came to enjoy being able to work on my own thing, entirely at my own pace.

We are lucky enough to live in a time and place where superb training is not necessary for survival. None of us need to know hand-to-hand combat in order to protect our loved ones or property from barbarians. However, the martial arts for many become a way of life. Consider your goals and priorities in order to get the most out of your training.

Photo By: Deena Hucko

Weapon of Choice

Post By: Lee Phelan

We are lucky to be able to train with a variety of weapons at Harp Karate. At green belt karate student can begin practicing with the sai, nunchaku, and the bo. Later are the tonfas. In Aiki Ju Do students learn the chujo, chojo, and dijo.  Once a student in either art reaches black belt, they can begin practicing with the sword.

At first I never liked weapons. The practical side of my brain would think things like: "When am I going to be walking down the street with a katana or bo in my hand?" However, I have now learned that weapons can teach us much more about balance, power, coordination, and body mechanics than I once thought. A weapon truly is an extension of yourself, and it can teach you a lot.

If forced to choose a favorite, I would have to pick the sword. For me it truly expresses our concepts of opposites. This is a very powerful weapon, even though it takes little in terms of physical strength to use it. At first the cuts and defenses seem simple, but they are complex with countless variations. It is also a very beautiful and elegant weapon, despite being so deadly and dangerous.

Think about your own weapon of choice!

Photo By: Rob Wiltshire 

Working Hard and Being Tough

Post By: Lee Phelan

Recently we all received a letter from Sensei Harp explaining a concept of "old school" training. I have also noticed during my time as a sensei that upper belts often have questions concerning the requirements for black belt, especially once everything in the back of their book is checked off. Often the response to these inquiries is vague and abstract, since it is difficult to put these higher level requirements into words.

However, I believe things can be made much simpler, especially in light of Sensei Harp's letter. Students in the martial arts need to work hard and be tough. I don't necessarily mean cranking out a hundred handstand push-ups or walking on broken glass. There are many other things students and teachers can do to meet these two concepts.

As soon as you enter the floor, get to work. Do not talk about that jerk at work, how much homework you have, or your annoying relatives. I realize this can be difficult, especially when friendships develop within the dojo. But remember, the only talk should be about martial arts. So unless you have a specific question about a technique or kata, start working.

Come to class with the intention of doing your best. If you have an injury or condition you think will hamper you, either stay home or readjust what you are doing the best you can. Complaining to a Sensei or other students will only give you an excuse to take it easy, which negates both concepts.

Think about your uniform. If you only have a lightweight gi, consider switching to a heavy weight. The heavy weight gis will help with your training. It makes performing strong techniques irresistible, since hearing that nice SNAP becomes addicting. It also helps get you in the right mindset, just like wearing formal dress for an important event.

Keep the smiling and giggling down to a minimum. Some humor and being friendly is fine, but be careful not to take it too far. If you are laughing or talking with your partner more than you are working, you may have a problem.

Face your fears. If sparring is scary for you, do it anyway, but without showing your fear. Acting afraid of your opponent will only give them power. I think it is important to continually challenge your fears. For me facing my fears through sparring is a huge affirmation to my martial arts training. Yes, you read that right. There are people I spar with who scare me.  

Everyone struggles with these concepts, and no one is perfect. It takes effort and a strong sense of character to start practicing while others are talking, or to put on the heavy weight gi when it is eighty degrees outside. However, your training both physically and mentally will greatly improve, and your goals will become even closer to your grasp. 

Photo by: Teerapun

Awareness in Every Direction

Post By: Sensei Kris Green  
 
This is, I hope, the first of several posts related to a common theme: the 
karate code. And while the code is Okinawan in origin and derived from and for 
karate, it applies equally well to any martial art. Isshinryu’s founder, Master 
Shimabuku, adapted the Code of Karate from an ancient text on empty-hand 
fighting called The Bubishi. This code is a set of eight precepts that a 
karateka is encouraged to consider, interpret, and reinterpret as he or she 
develops through the art. 
 
1. A person’s heart is the same as heaven and earth. 
2. The blood circulating is similar to the moon and sun. 
3. The manner of drinking and spitting is either hard or soft. 
4. A person’s unbalance is the same as weight. 
5. The body should be able to change directions at any time. 
6. The time to strike is when opportunity presents itself. 
7. The eye must see all sides. 
8. The ear must listen in all directions. 
 
Here, I’d like to focus on the last two precepts: “The eye must see all sides” 
and “The ear must listen in all directions.” I want to consider them together 
because they are very similar, and yet that similarity often hides a much deeper 
interpretation. 
 
On the surface, these two seem to be very applicable to self defense. After all, 
how can one defend against opponents if you are not aware of their presence? If 
you only look forward, you cannot see the enemy hiding just beyond the doorway 
to the right. You may miss the sound of footsteps behind you as a malcontent 
approaches. Not to mention the threats that may come from above as someone drops 
from the ceiling, or below as the floor shifts, slides or falls out from under 
you. 
 
After reading many interpretations of these two precepts, it seems that most 
people stop there. And yet that ignores the profound philosophical side to these 
precepts. Lately, Sensei has been working with us specifically on developing 
awareness. Certainly these precepts speak to the importance of visual and 
auditory awareness of one’s surroundings. But there are two other directions in 
which we must see and hear. 
 
Notice that all the above awareness is focused externally, on one’s opponent or 
potential opponents. Basically, it teaches us to be productively paranoid. But 
we must also listen and see internally. Listen to our own breathing for signs 
that we are tense. See one’s stance and guard from the opponent’s perspective. 
Be aware of one’s awareness and where our attention is located. Listen to our 
intentions, and let go of them as needed. 
 
The other direction is one that normal people might not think of as a direction. 
But I’m a physicist/mathematician by training, so thinking of time as a 
direction is second nature. We must see the future and the past. I’m not talking 
about mystical mumbo-jumbo here. I’m talking about hearing and seeing our 
previous and possible future selves. What did the old me want to get out of my 
training? Have I accomplished it? What will the me of ten years from now want to 
be able to do? How can I help him get there? We are like the stream: the water 
is always changing, but the stream remains. Our self is always changing, and our 
perception of past, present, and future selves is always changing. We must be 
aware of these as well, for we train not just for now but forever. This applies 
every minute of our training – if throw a technique that is good or bad, we must 
move past it and look to the next technique, rather than getting stuck on what 
has already happened. 

Photo By: Idea Go

The Importance of Open Sparring Classes at Harp Karate

Post By: Lee Phelan

One of the things that makes our dojo truly unique is our open sparring class. This is something that many of us have grown accustomed to and may not fully appreciate. A couple of years ago I asked permission from Sensei to check out some sparring classes offered at other schools, which he seemed to happily encourage. Allow me to again express my appreciation for our sparring class.

First of all, very few dojos have open sparring classes. The ones that were willing to let a foreigner in were, well, unique. Some were more open than others. There was one dojo that had to first gain permission from their head Sensei, who required my name, age, rank, number of years training, tournament history, and gender. After two weeks I was allowed into their inner sanctum. The atmosphere at this particular dojo was very competitive. Despite the full gear I was required to wear, I still left bruised and battered. Another observation I made were the lack of female students who were actually participating in the sparring. There was only one, and she was serving water from a cooler to the guys. (Lee takes a deep breath and calms down, repressing the urge to jump into a feminist rant.)

Another dojo I ventured to was very laid back during their sparring class. Uniforms it seemed, were optional. Which made it difficult to tell who was a beginner and who was advanced. After a brutal warm-up we went back and fourth between sparring and bag work, with Limp Bizkit blasting from a stereo the entire time. Students were allowed at any time to stop and partake in energy drinks which were in a mini fridge on the dojo floor. While I was curious about what 288 mg of caffeine would do to my sparring, I ultimately decided to pass.

One of the strangest dojos I went to was actually a Kung Fu school. Everyone was very respectful there, and I enjoyed the group meditation before we started. Off in one corner of their training floor was a guy with a giant drum. Drum guy would provide a tempo which we had to correspond our techniques with. The result was a bunch of mechanical and robotic movements. This actually could have been a fun training exercise if the beat had changed at any point during the hour of sparring.

Our school has an excellent atmosphere for sparring. We have the freedom to go at our own pace, to advocate for ourselves, and to learn. If you want to work on slow sparring, you can! If you want to throw on gear and train with stronger techniques, you can do that as well!  

Appreciate our open sparring class, participate and learn from the experience.

Photo By: Ken Smith

Switching Styles: Aiki and Karate

Post By: Lee Phelan

For the month of September Karate students had the opportunity to switch over and try some Aiki classes. I have also been practicing Aiki a couple nights a week for approximately a year or so. Even though these arts are practiced under the same roof, they are very different, and switching between them is no easy task.

Sensei Kris is the one who pointed out one major difference that tends to perplex karate students. In karate, you can really feel the devastation of a correct technique. For example, if you kick a bag or mitt with a perfectly balanced and executed roundhouse kick, you can see and feel the strength of it. The punching bag swings back with a deep THRUMP and you feel like you could hold your kick in the chamber and deliver yet another technique. Aiki is much more subtle. When done correctly, gravity does more “work” than the practitioner when it comes to throws. Controls are more about alignment than wrenching certain joints one way or another.

It is never easy switching styles. Even similar arts like Karate and Taekwondo or Aikido and Judo have some major and unexpected differences. It takes a bit of effort to put aside familiarity and muscle memory in order to learn something entirely new. It also takes some humility to adjust and take in instruction on concepts or techniques you thought you knew.

So this is a congratulatory post for the karate students who ventured onto the Aiki mat in September, and for the Aiki instructors who patiently shared their knowledge and insight. I also want to commend the Aiki students who have come to sparring classes. Aiki practitioners are excellent sparring partners, despite coming from an art that has little traditional sparring instruction. 

Photo by: Ken Smith

Eating the Good Fight

Post By: Kris Green 

I’ll be the first to admit that I don’t always make the best food or drink choices. Dr. Pepper is a particular weakness – nutritionally, though, it counts as a big negative, adding sugar and calories without any benefits except flavor and caffeine.

But I want to eat better so that nutrition doesn’t work against my training. A lot of things can interfere with our training, and they’re hard enough to work around without also getting tired or losing focus because I didn’t eat right that day.

Starting at the top, this means getting a decent mix of the three macronutrients: fat, protein, and carbohydrates. Without protein, your muscles break down. Without carbs, you have no energy to burn. Without a little fat, the entire engine stalls before it starts. What’s the right mix? That’s a little harder. Some experts say to go with 30% of your calories from fat, 30% from protein, 40% from carbs. Other experts have different mixes. Bottom line, though, is that each meal should have all three in decent proportions.

I also try to get the right kinds of proteins and carbs and fat. Lean protein, like chicken or fish or tofu, is much better than fatty stuff, like beef. Slow-burning carbs from whole grains are better than fast, simple carbs like sugar. And yes, honey counts as sugar, so I’m trying to stop adding honey to every mug of tea I drink. But a plate of pork ribs covered in barbeque sauce gives my willpower a black eye every time. Tasty, but it’s all the wrong stuff since the pork is high in fat and the sauce has a ton of salt and sugar.

Another factor I try to keep in mind is varying the sources of each of these nutrients. Sure, tofu is good for you, but it shouldn’t be the ONLY source of protein in your diet. All foods have micronutrients as well, like the omega-3 acids, iron, and potassium. Only by varying the source of the food you eat can you get a reasonable mix of these. And at all costs, I try to minimize the condiments on my food. A salad of fresh veggies is about as healthy for you as it can be – especially with some nuts for protein and fat thrown in – but after you add a typical salad dressing, you’ve done yourself more harm than good. (Fact: Some salads and dressing combinations at McDonald’s have more 30% more fat than the Big Mac!) So what can you do to punch up a salad? Add balsamic vinegar instead of dressing, or sprinkle unsalted sunflower kernels on it.

Finally, I find it helps a lot to spread my calories out through the day. Three balanced meals of 650-700 calories with some small 150-200 calories snacks helps keep my energy level more consistent throughout the day and avoids overeating at one meal. This also avoids spikes and slumps in blood sugar. Then your workouts are building your body up rather than tearing it down.

Photo by: YaiSirichai

Your Favorite Way to Train

Post By: Lee Phelan

This week's blog post is about you!

What is your favorite training activity during practice? You know, the activity you get the most excited about when practice starts up. Maybe you have a particular technique you feel confident with, or maybe there is a certain kata you love practicing, or a weapon that just feels right in your hands.

I'll start.

No big surprise here, my favorite training is sparring. In my opinion, sparring is the culmination of everything we do in the martial arts. Techniques, balance, reaction time, and state of mind are all being used at once. Granted, we use all these things in everything we do, but in sparring the stakes are a lot higher. Being slightly unbalanced in kata will likely result in a shaky technique that makes Sensei give you That Look. But being slightly off balance in sparring will likely result in you getting hit and then thrown to the ground, where you will probably be choked, mangled, or hit again. Because of sparring, I feel confident in life both in and out of the dojo. I know I can handle pressure, that I can take a hit, and that I can keep going despite adversity.

What about you? Leave a comment!

  

Photo By Ken Smith 

It's Not Too Late

Post By: Ken Smith

Have you ever wondered what it would be like to have your entire martial arts career laid out in front of you in your own words? Your challenges, your accomplishments, your “ahah moments”?  Well, although it may too late to capture it all from the beginning, it'’s not too late to start now, because only the past is certain. The future is yet to be written.

Keeping a journal of your training can add a level of depth in your understanding of the techniques as well as understanding of yourself.  You can use it to remember key points that were taught during class or to jot down questions for Sensei later. Sometimes there'’s a certain technique that suddenly just “works” because some little adjustment you make. Write it down!  While it's still relevant to the state of mind you’re in, it’s easier to remember.  For some, jotting down what they value from the practice right after class can be easiest. For others, choosing another time later in the day can work better. It doesn’t matter when.  Just try it.

With all the electronic means today to record just about anything, keeping a journal about important things in your life is easier than ever.  But something as simple as a pen and pad of paper can add a lasting dimension to a part of your life that would otherwise be left to memory.  You can do it anyway you choose.  Jot down words, phrases, concepts, even the occasional humorous description by a Sensei. For example “ "Being centered with the uke is the way to be. It’s the string cheese of life”." I guess you had to be there, but thanks to Sensei Jay for that classic moment in Aiki class May 9^th 2009. Now that classic moment lives on permanently “out there” on the Internet thanks to my journal. 

Maybe you can take this moment as your start of your journal similar to when I mentioned to Sensei, “ "I wish I had written down stuff I’ve learned from when I started."”  He said “ "Why not start now, it’s not too late.”"  And it’s not. Try it for a week. After a week, look at what you wrote and I bet that it helps all those important bits of info soak in deeper to the places they belong in your training. If not, then maybe you can just forget the whole thing….

Photo By: Nattavut

Thoughts on Testing Requirements

Post by: Lee Phelan

When I was in high school I loved art, and my day was packed full of art classes. There was one particular project that I was extremely excited about. We were asked to construct a box out of whatever materials we wanted, the inside was supposed to represent our inner selves, while the outside was what we portrayed to the world. I was so excited about it that I took my project home and stayed up all night working on it, ignoring the other homework I had been assigned that day. By five in the morning the box was done and I was thrilled, however, the art teacher was not.

He explained to me that this project wasn't going to be due until the end of the month, giving us three weeks or so to work on it. To my dismay he pointed out how hastily my box had been constructed: there were uneven edges, blobs of glue showing, and the drawings were sloppy. Most importantly, he noted that I simply did not take the time for my ideas to solidify. My box met all the requirements for the assignment and it was “done,” but it was not the finished and thoughtful piece he was looking for.

Testing in the martial arts is like my art box. It is easy to get in a hurry, to check off the requirements in the book, to expect your next belt, and to inevitably feel crushing disappointment when told that you are not ready. Despite all the years of your training, despite doing Seisan kata or Aiki-Otoshi five million times, you may not be ready. It isn't that you are doing the techniques wrong, or that you didn't complete the requirements set out before you. Instead, it is because Sensei has the ability to see your potential, and that you have not quite gotten there yet.

Initially you may feel like ripping your box apart and throwing it in the trash. You may wonder why you even bothered working on it so hard only to be told it isn't good enough. You may look at the boxes around you and start comparing them to yours. You may even wonder if other teachers would better appreciate your box. But this will get you nowhere.

Trust in those who have walked this path before you, and most importantly, trust in yourself. Your journey in the martial arts is not about what you are, but instead it is about what you will become.  

Photo by: Graeme Weatherston

Seigans and Commitment

Post by: Kris Green 

On this, the 950th day of my Seigan, I find myself wondering what has helped me

continue with my commitment? I’m not doing it for a record; it’s a personal 
challenge. 
 
Some of what’s kept me going is definitely an obsessive personality trait. 
That’s the part that has me log each class. (That’s how I know that I’m 
averaging just over 63 minutes per day.) Mostly though, it’s the desire to 
improve myself physically, mentally and emotionally that’s kept me going. 
 
I started simple, challenging myself to keep an official seigan going. Then I 
tried to bump it and do an hour each day. It doesn’t always work: sometimes I’m 
sick or injured or too busy or make other excuses and only get in 30 or 45 
minutes. But I always feel a little bad about it the next day – there’s the 
obsessive part of me. A half hour sometimes feels like I haven’t quite gotten 
what I want out of my workout, especially since I’ve started trying to bring 
more balance to them. 
 
A big key for me is variety. For a while I achieved this by making each day’s 
workout different. I’d do my kata as slowly as possible one day (I made the 
motion-sensing lights in a racquetball court turn off and stay off while doing 
kata once!) The next day, I might try to get power out of the kata, or focus on 
my stances or balance. Or really envision all the attackers and different ways 
to apply the movements. Some days I’d do a thousand kicks, or a thousand 
punches, or both to work on stamina. 
 
Recently, though, instead of doing the same thing for the entire workout, I’ve 
started to bring variety into each day. I’ll break the hour up into segments, 
like three 20-minute segments or four 15-minute segments. Then each segment gets 
a different focus. I may do one segment for conditioning, one to go over the 
most recent moves from kenjitsu, one to run through some self-defense moves, and 
one to work on my kata for third degree. It’s amazing how quickly the time 
passes. 
 
Another trick is to add in a little outside element to your training. For 
example, if you like to watch cartoons, have them playing while you work out and 
make them part of the workout. Scenes change quickly in cartoons, and every time 
the scene changes, you could swap to a new sparring combination, or add in an 
extra punch or kick to the head of your imaginary opponent. 
 
Anything we do in class is a potential source for a workout, and everything can 
be modified for different situations. Try doing all you upper body basics 
sitting in a chair, or doing the lower basics from seiza. 
 
Start small, build up, and pretty soon you’ll realize that you’ve made it 100 
days or more! Keep a record of your workouts so that you can vary them and to 
encourage you to remember to do it. 
 

Photo by: Salvatore Vuono 

The Law and Martial Arts

Post By Pete Smith 

One of the first requirements for Black Belt is to be able to explain the legal implications of self-defense. I hope that will I never have to use my skills in self-defense. I try to be smart about people, places and things, and I avoid the types of situations that would put me in danger. But even in our routine suburban lives, we may not know when or from what direction a threat may arise! I travel for business so I am not always in familiar surroundings. If I am attacked or drawn into a fight, will I have time to stop and ponder these questions about the law? Probably not, so that is why it is good to review this very important topic.

Have you ever been in a fight or witnessed a fight take place? Maybe back in high school, out by the flag pole? Or at a Bills game, after they lose? On a downtown street or outside a bar? Did you have to use your martial arts skills? Were kicks used or were the police involved? When the fighting stops, the law will get involved and the battle moves into the courtroom, where different rules apply. When is self-defense appropriate? How much force is too much? When should we back down? When does self-defense cross the line and become an attack? Is a karate student viewed differently by the courts? Of course, if you are ever pulled into court, there is no substitute for good legal counsel.

To further muddy the waters, criminal law and self-defense varies from state to state. For example, a deadly weapon is a gun or other instrument, substance, or device, which is used or intended to be used in a way that is likely to cause death. Under New York State Penal Law, a person is guilty of criminal possession of a weapon in the fourth degree when he or she possesses any firearm, electronic dart gun, electronic stun gun, gravity knife, switchblade knife, pilum ballistic knife, metal knuckle knife, cane sword, billy, blackjack, bludgeon, plastic knuckles, metal knuckles, chuka stick, sand bag, sand club, wrist-brace type slingshot or slungshot, shirken or "Kung Fu star”. One example I have of a deadly weapon is a piece of thick, braided copper electrical cable that I was given by contractor on a job site. He told me that his philosophy was “it is better to be judged by twelve than carried by six”.

There are many aspects of criminal law that are available for future discussion: the definition of criminal liability; lethal and non-lethal use of force; civil liability; assault and battery; the use of deadly weapons; the doctrine of self-defense including the Castle Doctrine; and examples of case law involving martial arts. Until then, remember that is always better to avoid a situation whenever possible: if there is a safe avenue of retreat, use it (regardless of jurisdiction).

Photo by Simon Howden 

To Aiki-Otoshi Or Not to Aiki-Otoshi

Post By: Dawn Hampsey

It’s a running joke around me that I will do any Aiki technique we have except Aiki Otoshi. It’s one of the first techniques you learn in the Aiki Judo program. Karate people know it, maybe not by name but they know it. It’s the first technique you learn in Judo as well, except it’s call O-Soto-Geri. It’s not that I don’t like Aiki Otoshi, it’s just that I like the other techniques too and Aiki Otoshi monopolizes the floor too often. I have to step in and give the other techniques a chance to play. As a white belt you spend most of the time doing Aiki Otoshi. Then you progress in rank and learn other techniques. Then a new student enters the dojo and that technique is all they know so you do Aiki Otoshi. Then you work a drill, and yes, we all do Aiki Otoshi with it because everyone on the floor who is white belt and up knows it.

Well, this past week, I had this drill where I was trying to get Aiki techniques on Sensei Ken. Not a lot was working, but then he was waiting for them and would counter as fast as I thought to do them. Until, Aiki Otoshi showed up and he hit the mat.  Yes! Everyone noticed that I did Aiki Otoshi. Shaking their head like it’s the technique of the Gods. Pointing at me. You see, Aiki Otoshi – tried and true. Could it just be that Aiki Otoshi is the only technique I’ve practiced enough to make work that fast? Which only proves my point, I’ve worked it a lot, time to let the other techniques have a turn. I feel a challenge coming on – I should now work Kaiten Nage so much that I can execute it on the unsuspecting uki regardless of their cooperation. Fun times.

Photo by Terry David-Smock

Balancing Exercise and Inner Training

Like many people, I use martial arts as a way to get a good workout. I've always joked that without karate, I would probably weigh about 500 pounds. Going through katas full power, snapping the bo around, and blasting through the punching bag all provide an excellent workout. So does sparring at a fast and intense pace. At one point I believed if I didn't leave the dojo with a sweat-soaked uniform, that I didn't work hard enough and had wasted the class.

After receiving my black belt, I realized that there was a lot more to training than pushing these physical limits. It is one thing to fly through katas, but it is another to actually feel the moves and to understand them. This higher level training is only possible to achieve by going through things slowly and methodically. The same goes for sparring. The only way you can improve and eliminate bad habits is to slow down and cut out all the unnecessary movements. To ask yourself "Why did I just throw that front kick?"

That being said, there is also a place for physical exercise in martial arts training. Without endurance and muscular development you will not last very long performing katas, while sparring, or in self defense. Push-ups, sit-ups, squat-thrusts, and bag training help turn our bodies into efficient tools capable of delivering devastating power when necessary. Having the ability to sprint or run away from an altercation is just as important.

I believe that you need both components in order to be a well-rounded martial artist. The difficulty is managing to balance them out. Sadly, most of us do not have the luxury of being able to train at a gym for a couple of hours, and then to train in the dojo. So how do we work in both sides of our training?

Training on your own is very important. Getting to class early or staying late and slowly going through katas is always a good idea. Even 15 minutes will make a difference.

Vary your goals during sparring. Pick a few rounds to slow down and to work with your partner, regardless of their rank.

Take advantage of the endurance training during class. Perform all these exercises to the best of your ability and without any excuses.

Think about martial arts during the day. One thing I love doing is looking at people walking by or standing in line at Wegmans, and imagining how I would best unbalance them.

I'm sure there are other ways to fit in both sides of martial arts training. Feel free to share your own ideas and methods!  

Photo by Federico Stevanin  

Taking a Hit to the Solar Plexus (and staying on your feet)

Post By: Meghan Orfitelli

As soon as the blow lands, you know you’re in trouble. Your breath rushes out, pain shoots through your chest, and if the hit was hard enough, your vision cuts out briefly. Suddenly, you’re fighting, not to hit your opponent, but just to stay on your feet.

A blow to the Solar Plexus, that soft patch just below your breast bone, can end a fight. It can, in a worst case scenario, lead to massive internal injury and even death. Aside from blows to the head, hits to the Solar Plexus can be some of the most devastating strikes allowed in sparring.

The best way to deal with a hit to the Solar Plexus is, of course, not to get hit there. Sometimes however, taking that blow is unavoidable or is the lesser of two evils. When faced with the choice of blocking a blow to the head or a blow to the body, I will always choose to take the hit to the body.

One of the most important things to remember when you do get hit in the solar plexus is not to panic. Even though it doesn't feel like it, you will eventually be able to breathe again. Keep your guard up, maybe give up a little ground, buy yourself time. Don’t try anything crazy right now, no jumping spinning crescent kicks. If you need to, throw some quick strikes to back your opponent up, but realize that right now, you just don’t have the breath for anything spectacular. You are strictly on defense duty right now.

The next thing you need to do is evaluate. How badly are you hurt? Are you in imminent danger of throwing up or passing out? Sometimes calling a fight is the best option. You can’t learn if you’re not conscious. If you have to call the match, put your arms above your head to stretch out your chest and give your lungs some space. Concentrate on getting your breathing under control. Sit out a round or two if you have to, and then evaluate if you can get back in a match.

Assuming you’re not too badly hurt to keep fighting, realize that you’re going to have to spare a bit of your concentration for keeping your breathing under control. Your Diaphragm just took a hit, and it’s not going to want to work smoothly for a while. Try to keep your breathing as even as possible. An easy way to regulate your breathing is to breathe in through your nose and out through your mouth. Breathe in for three counts, and out for three.

Once you’ve gotten your breathing under control you’re golden. Remember however, like with any injury, if you’re still feeling it a couple days later, it may be time to get yourself to a doctor.

The Harp Karate Blog is Now Open!

Harp Karate now has a blog! This space is for students and teachers who would like to share their thoughts, ideas, and opinions on some dojo-related topics. We can also share photos and videos on here as well. All posts are going to be open for discussion and comments, which is a great way to exchange ideas.

If you have something you would like to blog about, simply email it to me and I will post it. Don't panic if your post isn't on here right away, it just means that I haven't had a chance to add it yet. As long as your post is positive and insightful it will go up on our blog.

Here are some ideas:

Your favorite kind of class
Thoughts about a seminar
Techniques
Sparring
Ideas about the competing clans
Kata or basics
Things you would like to see more of
Testing requirements
Independent workout ideas
Weapons

There are plenty of other things to write about, so be creative and share your ideas! Meanwhile, don't forget to check the Harp Karate Facebook page.