Printable karate techniques for your home training. Perform techniques 20/30/40 times based on your level.
LR means left and right.
Karate Custom Workout Generator
Call it what you want. Gorilla walk, orang utan walk, monkey walk, this is a standard Kyokushin warm up exercise that strikes fear in the hearts of beginners.
This is what it looks like, in a nutshell:
We Kyokushin karateka like to up the difficulty by using our knuckles, instead of our palms, you know, to strengthen those wrists for punches.
Try doing 1 lap of this and you will understand why this guy has arms like below:
If I had to walk with 70% of my body weight using my arms, I’d have arms that size too!
Now, back to business. Why do we practise the gorilla walk:
- Strengthen the wrist for punches
- Hand and leg coordination : you can choose to move both arms together and then one or both legs, depending on the variation of the exercise
- Toughen those smooth knuckles
- Strengthen lower back
To keep things lively, there are some variations to this exercise:
- Both arms, then both legs forward
- Left then right arms, then left and/or legs
- Side gorilla walk
- Gorilla walk and forward roll
Common mistakes :
- Majority of weight on legs, knuckles barely touching floor
- Weight on wrong knuckles (anything other than the 1st two)
- Buttocks facing downward
- Elbows bent (if elbows are bent, it is absorbing some of the bodyweight, that’s cheating!)
- Slouched back
- Knees can be slightly bent, heels slight raised off the floor
Tips to survive 10 laps of gorilla walk
- Put your shoulder, elbows, wrists and knuckles to work as a team, not individually
- Don’t drag it out, move forward faster (without compromising on proper form)
- Use the backward gorilla walk to catch a breather, it is easier than the forward motion (I promise!)
- Look up from the floor every now and then to prevent collisions with others
- If your knuckle skin peels off, do not blow or pamper your knuckle. Let it peel off, or you do the peeling if it’s hanging stubbornly there by a thread of skin. If there’s blood, you may disinfect later
- Most important of all, DO NOT CHEAT!
The great (or not so great, depending how you look at it) thing about this drill is, the longer you do it, the more difficult it gets. Not because of fatigue, but due to the sweat soaking your knuckles which are rubbing raw on the wooden/rubber flooring. The drill forces you to have a properly clenched fist because even a slight misalignment of your wrist, causes the skin to loosen and eventually peel off. And if you have the luck to have the skin peel off before completing your lap, you are performing the drill on raw meat (that used to be your knuckles). Not only that, the effects of gorilla walk is still felt after class. Every time you wash your hands, or bathe, or when it rains, you are reminded of the arm strength of a gorilla walking using his arms.
*If you find this article amusing/interesting/useful, please click share below.
That belt you tie around your uniform.
What is its worth to you? How much price are you willing to pay to don the color that you covet?
$100? $1,000? $10,000?
What are you willing to sacrifice to obtain the belt?
Your dignity? Your loyalty? Your principles?
Anybody can wear a black belt. It costs $30, maybe $50 plus embroidery.
It is just a sash worn around the waist, nothing more.
Do not put too much meaning into the black belt.
It is the experience that shapes you,
the process of forging the skills and mentality of a black belt into a person’s character and psyche,
not a rank to be worn or a certificate to be hung on the wall.
When you are able to willingly cast the belt aside with no attachments
When you are able to contribute towards the betterment of others and not only yourself
When you are able to set aside the ego
When the belt is awarded but not demanded
Then you know you have truly earned the right to wear your belt
To overcome pain, you need to understand what is pain.
Pain is defined as:
“Physical suffering or discomfort caused by illness or injury.”
“Physical suffering or discomfort caused by illness or injury.”
Of course, there is emotional pain as well, but in the context of martial arts, we shall only focus on the physical aspect. Personally, pain is defined as an intense feeling you experience when parts of your body that consists of nerve endings and pain receptors; are put through trauma. Trauma in this sense, can be a punch or kick or strike.
Beginners abhor pain. Pain is one of the contributing factor to dropout rates. To overcome pain, you need to embrace it, not fear it. Turn the physical obstacle into a challenge to be overcome. Unless the pain you experience is so great that it is debilitating., more often than not, pain is only temporary. If you can push through, you will be amazed at how resilient the human spirit is.
Why do people fear pain? It is not the pain itself but the feeling of being outside your comfort zone. You are not used to pain, therefore you fear it because it is unknown or new to you. Therefore the best way to overcome pain, is to familiarize yourself with pain. Know your pain, experience it, acknowledge it, respect it but do not let it dictate your response.
As the beginner advances, he begins to embrace the pain and even welcome it. Pain makes you more aware of your own body and provides feedback on how hard you are hitting or being hit. Pain brings instant humility to an egoistic fighter.
Some old school martial arts advocate pain to temper the human spirit. And this is instilled by conditioning parts of the body day in and day out, slowly honing the human body into a weapon that is desensitized from pain.
Before you attain this level of conditioning, however, facing pain head on is also a stupid thing to do. Pain is your body’s warning sign that informs you that there is danger. In a controlled martial arts environment or competition, rarely does the situation escalate to the point where the danger is life threatening.
There are three ways to deal with pain.
This is the method of choice for most beginners. When a newbie is punched, they are shocked at the pain that they experience. The brain; fed with this new experience, blanks out. The survival instinct of a newbie is to get away from the source of pain. So the newbie avoids the attacker, sometimes by turning his/her back; other times by trying to defuse the situation by laughing (this is why people make jokes or laugh at the most inappropriate times, they are trying to change the subject/hide their weakness). People who avoid, almost rarely or never retaliates.
Having said that, avoidance is not necessarily bad, it preserves life. But in a competition situation; avoidance is a sure way of losing.
A defensive way to overcome pain is to deflect the force that is hurting you. When a punch comes, your first instinct is to avoid it, but a few years of training have taught you that you have the option to parry the attack that comes to minimize harm to your physical being. Even if you miss in your defence, it is sufficient enough to lessen the impact of the attack. Martial arts like aikido and judo normally use this method by turning the momentum of the attacker against them.
This is the most direct way to overcome pain. It is not used by many unless you are confident of your strength and pain tolerance. This technique counters force with brute force. The principle relies heavily upon the belief that when aggressiveness is met by aggressiveness, the weaker one will back down. It is truly a battle of wills and stubbornness and causes damage to both parties.
Most experienced and wise martial arts would utilize deflection and confrontation to overcome pain. In order to dish out pain, you need to be able to handle pain to a certain threshold. There is no such thing as being so good that nobody is able to land a punch or kick on you. Practice conditioning of your body in order to make your body battle ready. Conditioning is suitable for all ages and gender. The next chapter covers drills that you can train alone or with a partner to condition your body.
So we’re sending our students out to fight in another style of karate this coming December 2017. Every martial art has its own kumite (sparring) rules and this is of no exception. For example; Taekwondo competitions are point based and rewards speedy high kicks rather than punches. Sports karate competitions focus on speed and accuracy of technique and penalizes usage of extreme power. Our own style of Kyokushin, prides itself on knockout power. While certain branches of aikido do not have kumite competitions.
A decade back, individual martial arts often kept to themselves. If you were Taekwondo, you stuck with Taekwondo fraternity, from seminars to competitions. Those who learned multiple styles of martial arts were frowned upon or labelled traitors. However times change. With the advent of mixed martial arts, a fighter who cross trains has an added advantage. Cross training enables you to combine the forte of each martial art and use it to fortify your own arsenal of techniques. A word of caution however. If you are learning a striking martial art, it is foolhardy to learn another striking martial art. For example, if you were in one style of Karate and in the spirit of ‘kiasu’-ness (fear of losing out), you pick up another style of karate, thinking that mathematically it would ‘double’ up your skills. What results is a confusion of techniques especially if your foundation is not solid enough. The ideal cross training would be to first focus on having a solid core/foundation (karate for example) and then fortify your ground work with BJJ, for example; and your head movement with boxing. Most people are content with learning just one.
As martial arts evolve, the new generation of masters and instructors are more open towards this idea of cross training. A natural progression to that would be to cross-compete. Compete in another martial art tournament according to their rules. The goal of this practice is not to win, although that would be a preferred and pleasant outcome. Rather the purpose is to get a feel of fighting people outside your comfort zone.
When you train karate, your only exposure when you fight is against people who train karate too. The techniques are familiar, you fight people who are about the same build and stature. But when you compete in another martial art tournament, you force yourself out of your comfort zone. There is no predicting how the other guy is going to come at you although you can have a rough estimation based on his style. In doing so, you adapt and evolve your own fighting style to face different styles of fighters. Rather than freezing in the ring due to surprise/fear at facing the unknown, we train our students to be always prepared to overcome not only their opponents, but more importantly to overcome and even surpass themselves.
With this reason in mind, Kyokushin-kan Malaysia has sent its fighters to competitions such as Muay Thai and Taekwondo. Students learn the hard way that sometimes the leg is truly longer than the hand, that some martial arts have very different footwork and fighting distances; and it pays to guard your head. We sometimes lose terribly with scores so bad that Sensei cringes, but every lost is a gain of experience and assurance that we do not bring the same weakness back into the ring the next time around. Sometimes we are pleasantly surprised at the devastating impact of our punches and we wonder naively why the opponent is gasping for breath after a single sita tsuki to the solar plexus.
Most old masters would shake their heads in negativity when invited to open martial art tournaments.
“We’re not ready, not enough training”
“Parents don’t want their kids to be injured”
“Their rules are not the same”
This is what most would say to give an easy out for themselves. But deep down, a small voice questions them.
“What if my martial art loses? Where will I put my face?”
“Will my students switch to other martial art?”
Shihan wants all our students to be ready, to face anybody, at anytime. Which is why, at every tournament opportunity, circumstances withstanding; we do our best to send representatives.
This December 17, we are sending 13 fighters to Malaysia Koshiki Karate Open Championship. A point-based karate system that allows full punches to the head. We will be encumbered by the thick bogu (vest), our vision and breathing will be encumbered by the head gear, but we will persevere and do the best we can.
At the end of the day, it is important to remember that there is no ego in martial arts. There is no ONE supreme martial art, but the martial art itself is defined by its practitioners.
PS: If anybody’s interested, please participate in this tournament. Hope to see you soon!
The senpai/kohai system is very important in kyokushin. Listed below are our shodan and brown belts. Some are currently undergoing attachment with Shihan Michael in preparation for their upcoming shodan test. They differ from the senpais from other martial arts and especially other ‘new’ kyokushin in Malaysia in that to reach this level:
- they have studied Kyokushin for a duration no lesser than 5 years.
- they have more than 200 accumulated kumite grading rounds under their belt
- they compete in every single local kyokushin tournament (this is excluding other martial art tournaments)
- they have the ability to conduct a proper Kyokushin class (as close as possible to the classes in Japan); yes! even the teenagers
- mature in mindset
5 times 1 place in Iran Kyokushin
2 times 1 place in Iran supersabaki
2 times 1 place in Iran open martial arts
2 times 2 place in Iran Kyokushin
3 times 1 place in Tehran Kyokushin
1 times 3 place in Iran open martial arts
Leong Shane Jie
1st Malaysia Open Bare Knuckle Kyokushin-kan Karate Tournament
2nd Malaysia Open Bare Knuckle Kyokushin-kan Karate Tournament
Koshiki Karate Malaysia 2017 (2nd runner up – Men below 72kg)
2nd Malaysia Open Bare Knuckle Kyokushin-kan Karate Tournament
Technical Chairman of 1st Malaysia Open Bare Knuckle Kyokushin-kan Karate Tournament
Chairman of 3rd Malaysia Open Bare Knuckle Kyokushin-kan Karate Tournament
Chai Soon Kiong
Koshiki Karate Malaysia 2017 (2nd runner up – men open)
Vice Chairman of 3rd Malaysia Open 2nd dan Taekwondo ITF 3rd kyu Seishinkai Aikido
2nd Malaysia Open Kyokushin-kan Tournament 2015 (1st runner up in kumite)
1st Malaysia Open Kyokushin-kan Tournament 2014 (1st runner up in kumite)
Koshiki Karate Malaysia Open 2017 (Champion in kumite – Youth under 16 years old)
2nd Malaysia Open Kyokushin Karate 2015 (champion – youth male division A)
3rd Malaysia Open Kyokushin Karate 2016 (champion – youth male division A)
Taekwondo Malaysia Open 2016
Koshiki Karate Malaysia 2014
Koshiki Karate Malaysia 2017 (2nd runner up – boys under 11)
Tan Sze Jean
Sosai (Great Master) Masutatsu Oyama was born in Korea in 1923 and became the founder of Japan’s most renowned — and the world’s most widespread — style of karate. From the age of 9, Mas Oyama learned Chinese Kempo in Manchuria and followed into his teens by practicing Judo and boxing. Finally this led him to the practice of Okinawan karate, which ultimately served as the springboard for the creation of his own style, Kyokushin, or the “The Ultimate Truth.” By the time Mas Oyama was 20, he had received his 4th dan in Okinawan karate and, though tireless study,eventually attained a 4th dan in Judo as well.
Among Mas Oyama’s many accomplishments, he is perhaps best known for introducing tameshiwari or “stone breaking” into the practice of modern karate. Mas Oyama reasoned that through hard training he could condition his hands to be as powerful as a hammer. Since one could break stones with a hammer, he began the practice of learning how to break boards, bricks and stones with his bare hands. This incredible power he then translated directly into his theory of fighting karate, reasoning that if he could break stones, human bones would break beneath his blows as well. Perhaps his greatest contribution to Japanese karate, therefore, was the introduction and popularization of full-contact fighting karate. At the time he won Japan’s largest tournament sponsored by Okinawa’s Shotokan karate, he was often penalized for fighting too hard, resulting in frequent injuries to his opponents. It was this experience, perhaps above all other influences, that led to his creation of Kyokushin karate. After all, Mas Oyama believed, karate is a fighting art: Without taking it to its extreme by practicing to break the body of one’s opponent (for application during real life and death struggle), one could never realize the true spiritual potential of karate.
Frustrated by society’s opposition to his gathering strength, Mas Oyama at the age of 23, retreated to a remote spot in the mountains with the ambition of training more hours per day than he slept for three years. During this time he practiced by striking the few mountain trees around his cabin with his bare fists until those trees withered and died. He pressed twice his body weight 500 times per day, meditated under icy waterfalls, and fought in the night with the demons of bitter cold and isolation. Upon emerging from mountain training, it is said that Mas Oyama struck a telephone pole and left a clean imprint of his fist in the treated wood.
At the age of 27, convinced that he could not find another fighter in Japan who could match his power and skill, Mas Oyama began his famous battles with bulls to prove his strength and make the world realize the true power of his karate. In one famous bout in front of a movie camera, he battled an angry bull on a beach for 45 minutes, both he and the bull refusing to be beaten. Finally the bull tired, and Mas Oyama sliced one of his horns off with his shuto, or “knife-hand strike.”
Mas Oyama opened his first dojo in Ikebukuro, Tokyo at the age of 30, and called it “Oyama Dojo.” It was here that he took all that he had learned from the various styles that he’d practiced through the years, combined them with what he’d learned during the many thousands of hours of self-training and full-contact fighting, and created a new style of karate, which he called Kyokushin. In 1964, a new dojo in Ikebukuro became the world headquarters of the International Karate Organization, Kyokushinkaikan, which had over 12 million members in 133 countries at the time of his death.
Mas Oyama died of lung cancer in April of 1994, leaving to the world a legacy of the world’s strongest karate.