Karate Do Academy, Westlake and Bay Village karatedo.net "The ultimate

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1 KDA Today Spring 2011 Karate Do Academy, Westlake and Bay Village karatedo.net "The ultimate aim of Karate lies not in victory or defeat, but in the perfection of the character of its participants." ~ Gichin Funakoshi

Martial Arts Is For a Life Time Sensei Jim has said many times that unlike baseball or soccer, martial arts can be practiced for the rest of your life.

Some of you may have had the opportunity to meet Shihan Joe, since he's been a repeat guest instructor during Shugyo.

2 Martial Arts Is For a Life Time Sensei Jim has said many times that unlike baseball or soccer, martial arts can be practiced for the rest of your life. The following indicates the truth in the statement. Sensei Sandy and I take private lessons with Shihan Joe Panaccione, a 9th degree red belt and founder of Universal Martial Arts Federation. Some of you may have had the opportunity to meet Shihan Joe, since he's been a repeat guest instructor during Shugyo. Shihan invited us to attend an event on March 26th, at the Shaolin Center in North Olmsted. Sifu Frank Versagi's promotion to 6th degree black sash in Kung Fu was being held that day. Shihan was one of the judges at the demonstration. During the intermission, the other judges presented Shihan Joe with an award for participating in the martial arts for 50 years. From left to right in the above picture and using their proper titles, Hanshi Joe Panaccione, Shihan Bruno Raynes, Sifu William Duncan, Sifu Tim Frashure, Shihan Frank Drellishak, and Sifu Rikk Mayr. On a side note, these judges were all holders of advanced rank in various systems and students under Shihan Joe. During a question and answer period, Shihan was asked about pursuing the advanced belt ranks. He responded that he did pursue his first degree black belt, but not the others. His promotions occurred because his instructors felt he earned it, not because he actively pursued advancement. Whether a beginning student, intermediate, or advanced degree, I would recommend adopting this philosophy. Once you receive your belt rank, start earning it by improving upon the required techniques. Don't be in too big a hurry for the next belt. As one of your instructors, we recognize when students are ready for their next belt rank and when you need to continue honing the skills of your current rank. Congratulations to Shihan Joe for his involvement in martial arts for 50 years and also to Sifu Frank Versagi on his promotion to 6th degree black sash. Train Hard. Sensei Randy Pictured below are Sifu William Duncan, Hanshi Joe Panaccione, Sifu Frank Versagi, Sifu Tim Frashure, and Shihan Paul Kasayka. -SR My Martial Arts Journey. Many of us have seen, in movies, the typical journey of a martial artist. He/she starts harsh training at a very young age, climbs several mountains a day with his/her sensei, has a chopstick battle at some point in their training, fights ninjas, etc. My martial arts journey, on the other hand, is

3 rather simple. I, too, started when I was young and first took up karate in Oman. Unfortunately, my nomadic life didn't allow me to continue with the art for very long, as my family moved right after I got my red belt. (In the system in Oman, red came after white). Since then, I've had a keen interest in karate, but never really committed to it until about two years ago, when I joined KDA. The art wasn't difficult for me to pick up, since I had learned something very similar back in Oman. Seeing that I might be going away for college, I wanted to learn as much as I can as soon as possible. One day, I do hope I will receive my black belt, but until then, I have a long way to go. I do wish to study different styles of martial arts in the future. Either way, martial arts are definitely a permanent part of my life. GA Good Question: How can the same word uke mean both block and attacker? If we think about the English word block, synonyms such as obstruct and stop come to mind. Comparing these with attacker, don t they seem to have the opposite meaning? Why is this? The answer lies in the true purpose of the technique. In martial arts systems such as aikido, judo and jujutsu, the term uke is used to mean attacker, but really refers to someone who receives the technique from the tori, the "taker" or defender. These terms, uke and tori are quite modern; during Japan Edo period and Meiji restoration, the terms ukemi, ("receiving body")and torimi ( taking/grabbing body") were commonly used. You might recognize the former as the term for throws. For blocking, when you receive an attacking move, whether it is a punch, kick or strike, what you are really trying to do is to deflect and redirect the energy of the attack so that the opponent is temporarily thrown off balance and placed in a more advantageous position for a counter attack. So by receiving this attack you can now send the blow on its way in a different direction and then immediately deliver your counter with appropriate timing for the most effect. For the uke and tori series (attacker and defender), the uke is the person on the receiving end of a technique. It is somewhat ironic that the first move the tori executes is a block (uke)! However, the emphasis is on the counter attack rather than the block, as the true purpose of the block is to place the attacker (uke) in the most vulnerable (receptive) position so that the tori can deliver a truly decisive and counter attack and finishing blow. A literal linguistic translation of a technique can lead to much ambiguity in the meaning and application of a technique by its practitioners. It is therefore very important that we do our best to understand not only Karate techniques, but also the terminology and the culture behind the techniques. In this way, we can better preserve the legacy of our respective arts and also improve our own understanding of and ability in the art. SR Physical Conditioning for Optimum Performance and Health In the martial arts, conditioning is vital to your martial arts performance. All students, regardless of all other factors, need to do physical conditioning outside of class. Depending on the student's age and physical health, the conditioning will vary. For younger students, games of tag or footraces are fun ways to exercise. For young adults, high school sports or college intramural sports provide enjoyable activities for physical exercise and a break from academics. For adults, it's healthy to work out at your office gym or join a class at your local recreation center. I often do a selection of these activities depending on time restraints and energy levels. I enjoy mixing up my workout routine. During weekdays when time is limited, I'll usually do fewer miles but at a higher pace or resistance level. If I have more time, I enjoy doing hill routines on the bike and treadmill. This may seem like an intimidating workout; remember I've been working out regularly since high school.

Biking ~ 8-15 miles, 4 minute miles, moderate to high resistance level Running ~1-5 miles Jump Rope ~15 minutes, moderate pace Weight lifting with hand weights Core exercises Stretching Pilates P90X

4 Biking ~ 8-15 miles, 4 minute miles, moderate to high resistance level Running ~1-5 miles Jump Rope ~15 minutes, moderate pace Weight lifting with hand weights Core exercises Stretching Pilates P90X dvds Work Out Tips Work out when you feel like working out... and sometimes when you don't. It's important to have a routine for working out. Find the best time that fits with your schedule and energy levels. I personally prefer late at night during the school year and immediately after work during summers. Having an allotted time is the best way to motivate yourself to workout. Occasionally, I'm just not in the mood to work out. Unless I'm sick, I'll usually go to the gym. Not every workout needs to be a stellar workout. Easy days are definitely allowed and recommended to give your body a rest. Always bring a water bottle and stay well-hydrated before, during, and after your workout. If you plan on working out later in the day, stay hydrated throughout the day to have the best workout possible. Being well-hydrated is good for your general health and feeling good. Stretch before, after, and during cardio. After I'm halfway done with biking, I'll take a minute to stretch out anything that's feeling tight. It's important to stay in tune with your body throughout your workout. Push yourself but know when you should back off the throttle. If you prefer a lower impact and sweat-free workout, try swimming. It's a great way to get cardio and endurance training into your workout routine. The only downside is swimming requires a large lap pool, while sidewalks are always available for running. Find something to motivate you during your workouts. I have music playlists for specific workouts. Other people prefer listening to books on tape, watching TV, or people watching in the gym. Finding something to engage your mind while working out will lead to longer workouts. Don't smoke. Smoking ruins your endurance and limits the amount of cardio your body can withstand. It's also unhealthy for your health outside of the martial arts world. Keep track of your workouts, mileage, and goals reached. I have a spreadsheet where I have the date and miles biked and run recorded. I also keep track of my running times to gauge improvements in my mile time. It's encouraging to see my times decrease. In the world of running, shaving even 10 seconds off your mile time is a huge victory. Most importantly, eat healthy. By eating healthy foods, you're giving your body the fuel it needs to function and perform well. If you're hungry after a workout, opt for healthy snacks like bananas, peanut butter, yogurt, or grilled chicken. Fast food options may be tempting after the gym, but it's usually best to avoid fast food. Out of personal taste, I don't consume pop, donuts, fried foods, fast food, or sweet desserts. I don't purposely cut these items out; I just don't like the taste of them. Growing up with a diabetic has given me a great love of sugar-free cherry pie; any desserts with real sugar are often too sweet for me. Summer is a great time to start working on your personal physical conditioning goals. Get outside and enjoy the summer weather. Good luck! -SK Bob s Corner: June 2011 Congratulations to all who have been promoted since the last newsletter. Don t look toward the requirements of your next belt rank, but concentrate on earning the belt you ve been awarded. How To Get Up Without Using Your Hands If knocked down in a fight, it's important to be able to roll back up without the use of your hands. If I get back up by rolling over with

my knees and palms on the ground, this would give the assailant an opportunity to continue the attack (ie...strikes to the back, side, and head).

It may be a matted workout area, carpeted room, or even your back yard. I'm going to divide the technique into separate pieces for you to practice.

Step 1: Sitting on the floor, just practice going from the sitting position to your back and return to the seated position.

You don't want to provide the assailant an opportunity to grab your foot or shin and drag you. and ending in with your legs in a figure 4.

5 my knees and palms on the ground, this would give the assailant an opportunity to continue the attack (ie...strikes to the back, side, and head). Rolling back up without using my hands will permit me to block or strike the assailant as I get back on my feet. Find a padded area large enough to work on getting up. It may be a matted workout area, carpeted room, or even your back yard. I'm going to divide the technique into separate pieces for you to practice. Just practice the technique specified in each step and we'll put them all together in the end. Step 1: Sitting on the floor, just practice going from the sitting position to your back and return to the seated position. You're need to curve your back outward to permit a smooth transition from sitting to laying on the floor and back up. Try not to have your legs pointing at the ceiling when rolling back. You don't want to provide the assailant an opportunity to grab your foot or shin and drag you. and ending in with your legs in a figure 4. I am right handed and right legged (which leg do you favor when playing kickball or soccer?) This is the leg that should be bent. If you are left legged, just do the reverse image of the figure 4 with the left leg bent at the knee with the left ankle beneath the back of the right knee and straight right leg. Step 3: From the figure 4 position you'll push off the ground with the shin/knee that is bent and at the same time throw your hands forward. As you move forward, the shin and foot of the bent leg will point in the opposite direction you're moving. I'm moving my body forward and coming off the ground at an angle. It's important to get forward momentum going, but don't worry if you had some issues getting off the ground. We need to put all the steps together to generate the forward momentum. Step 2: Sit on the floor with both legs straight out. Take your right leg, bend at the knee and place your right ankle beneath the back of the left knee. With your left leg straight, your legs should now look like the figure four (ie..4). Practice rolling back Step 4: Okay, put the steps together. Roll back, roll forward in the figure 4, throwing your hands forward, while pushing off the floor with you knee. Imagine the rest of your body is trying to catch up to your hands. Now practice, practice, practice.

6 Mistakes: A common mistake I've observed are students coming straight up. If I squat down and just stand back up, it's easy to knock me back down. If you're leaning back as you come up, you're off balance to begin with and may fall backwards before your opponent has a chance to strike you. You need to have your entire body travelling forward and upward. Watch for the position of your feet. Don't go from step 1 to a squat with feet on both sides of the body. This prevents any forward motion. I've also seen students who cross their ankles as they get up. Again, you would be easy to knock backwards. If additional questions or you can't get the technique to work for you, ask one of the black belts for help. Take Care... -SR From Sensei Jim... " You must be deadly serious in training. When I say that, I do not mean that you should be reasonably diligent or moderately in earnest. I mean that your opponent must always be present in your mind, whether you sit or stand or walk or raise your arms." These word are the first rule of Karatedo by Gichin Funakoshi. As a student of karate, you must ask yourself...is this the way I train? During line drills and when practicing kata is my opponent present in my mind? Do I visualize an imaginary opponent while performing te waza, uke waza, and geri waza? A light and detached attitude in the dojo also reflects a disrespect for karatedo as an ancient ART, as opposed to a game or sport. So many times, I notice karate is referred to in conversation with other passing interests and activities. In our western culture it is often lumped in with other hobbies. To a serious karateka, this is never so. They understand they are learning a beautiful, but deadly art and every moment they spent in the dojo reflects this understanding. Karatedo then becomes a way of life in AND out of the dojo! So whether it be indoors at the dojo, outdoors on the grass, at home, or at the beach...train with the utmost seriousness and effort. Respect your chosen livelong art, and as titled in Forrest Morgan's book, "Live the Martial Way" In KDA news... Our annual summer picnic will be on July 2nd from 12 noon till about 4 PM. Along with our Christmas party, the picnic is an opportunity to socialize and spent time with our fellow karateka that is not possible during regular class time. Please make a special effort to be there. Also in Portland, Oregon, Sensei Polivacek will be testing his first blackbelt student on June 25th. His name is Dan Hodnot, and Suji will be doing a special interview with him for our summer issue. Good luck Dan. Have a great summer and see you in the dojo!!!! -SJ KDA Promotions May 2011 Westlake Recreation Center Blake Orange Belt Mary Therese - Orange Belt Neil Yellow Belt Peter - Yellow Belt Bay Village Youth Center Geoffrey Orange Belt Patrick Orange Belt Isaac Orange Belt Andriana - Orange Belt Andrew - Orange Belt Andrew Z. - Green Belt Jillian - Blue Belt

Note From Editor We are finally starting to go outside! Take a deep breath of fresh air. Remember, it is getting hotter and hotter outside so bring more water, tennis shoes, and sun screen.

7 Note From Editor We are finally starting to go outside! Take a deep breath of fresh air. Remember, it is getting hotter and hotter outside so bring more water, tennis shoes, and sun screen. Also remember that when we are outside you don t have to wear your gee tops. A T-shirt is fine when we are outside but always bring them in case we go inside unexpectedly. Congratulations to those who got promotions. Now that you have gotten your new belt, work towards earning that belt just like how Sensei Randy and many off your instructors have told you over and over again. You should not just forget all your lower belt requirements and move on to your next belt requirements but you should practice and try to perfect your lower belt requirements. When you go to learn your upper belt requirements you can apply your prior knowledge to your new techniques and become better and better. Well hope to see all of you at the summer picnic! -SB Contributors Greeshma (GA) My Martial Arts Journey Sensei Randy (SR) Martial Arts Is For a Life Time/ Good Question/ Bob s Corner Sensei Kelsey (SK) Physical Conditioning Sensei Jim (SJ) From Sensei Jim Suji (SB) Note From Editor

KDA Today Winter 2010

KDA Today Winter 2010 Karate Do Academy, Westlake, Ohio Karatedo.net Quote "The true martial artist yields to the weak, while withstanding the strong." -Young From Sensei Jim... Change is a usually a difficult