"Hojo-Undo"
is a collective term for supplementary training in Okinawa
Goju-Ryu. We have several different types of
traditional equipment, the most commonly used are the Makiwara,
the Chi-ishi, the Ishi-sashi, the Nigiri Game, the Kongoken
and the Tan.
MAKIWARA
The Makiwara is by far most commonly
used by the most serious karate-ka. A traditional makawara
is made from a tapered piece of wood with a rice straw cover
for striking although today we mostly use a leather cover.
If you do not have access to a fixed makiwara then modern
focus pads may be used, although not an ideal substitute they
will improve timing and distance whilst moving. The visible
signs of makawara training are callused knuckles and hands
though the main idea is to strengthen the wrist, elbow and
shoulder joints to improve focus and power in striking techniques.
Makiwara training should be built up over a period of months
before full power is used.
CHI-ISHI
The chi-ishi literally means "strength stone".
Its origins are thought to have come from China, though it
is widely used in Okinawa. The chi-ishi consists of a stone
weight with a long wooden handle. The length of the handle
is determined by either of the following. In an upright position
the top of the handle should come up to the knee joint, also
if the user hold the chi-ishi at both ends of the handle the
hands should be able to go to the side of the body as in basic
punching. There are many exercises with chi-ishi for strengthening
the grip, shoulders and arms. It can also be used to condition
the forearms by performing Kakie like exercises.
ISHI-SASHI
or TETSU-SASHI
The ishi-sashi is based on a stone padlock formally
used in China and Okinawa and its uses are very similar to
modern dumb bells. Being more stable in design the ishi-sashi
can be used also with the foot to develop the muscles and
tendons we use in kicking techniques. Most of the blocking
and striking techniques with the arms can be performed with
the ishi-sashi. This helps to develop strong shoulder and
back muscles and increase ones kime (focus). A modern version
of the ishi-sashi can be made from metal hence the name Tetsu-Sashi.
NIGIRI
GAME
Nigiri Game (pronounced "nee-ghee-ree gam-ay")
translates as gripping jars. These
are specifically designed to develop the strong grip needed
to execute many of the advanced blocking and holding techniques
we use in Goju-ryu. They also help to improve the posture
and endurance in certain stances. The jars are generally cylindrical
in design with the width of the upper rim being the width
of the users grip from the tips of the fingers to the inside
of the thumb joint. We also have a metal version of the nigiri
game.
KONGOKEN
The kongoken is unique to Okinawan Goju-ryu and was
based on a steel ring used by Hawaiian wrestlers. After seeing
this in Hawaii Miyagi Chojun Sensei on his return to Okinawa
decided to develop a similar piece of equipment changing the
shape to oval. The oval shaped kongoken better represented
the shape of the human body and a greater number of exercises
may be employed. The kongoken can weigh from 30Kgs upwards
depending on the user, care must be taken if the kongoken
is too heavy. Exercises may be performed with a partner or
alone. The kongoken helps us to achieve power in the hips
and legs and also helps us with the strength and co-ordination
required to perform throwing techniques.
Tan
The Tan or barbell unlike modern barbells made from
metal has a wooden bar to grip and either stone or metal weights
at each end. Along with the more well known exercises that
can be performed the Tan is used in several unique ways. The
most popular is to stand in sanchin dachi with the arms in
morote chudan nukite kamae, the Tan is then balanced on the
upper arm where it is rolled down the arms until it reaches
the wrist when it is thrown into the air and caught on the
upper arms in the starting position and the exercise is repeated.
This not only conditions the arms for blocking and striking
but also develops the Trapesius muscles at the back of the
neck and shoulders. These muscles help in the performance
of Sanchin kata.
