Writer's Guide to Karate

Writer’s Guide to Karate
by: Kevin Cottrell

~Caution Statement~

The practice of martial arts is an extremely dangerous sport and is only to be used in a self defense situation. You can cause serious injury to your self as well as other people if this document’s guidelines are not adhered to. The user of this document will take full responsibility if not used for the intent of familiarizing the novice in writing believable action sequences. Other than that I highly recommend practicing martial arts with a qualified instructor. Keep in mind that even if you are defending your self or a loved one against an attacker who means you bodily harm you may be held responsible in criminal or civil court if it is determined that you used an excessive amount of force.

Introduction: This is a basic introduction to Karate for those that write in any genre that includes hand to hand combat fighting scenes. Before you can write believable fight sequences you first must have, at the least, a basic understanding of karate techniques, terminology, weapons, and equipment; otherwise your reader will see right through it. All of the good writers do research, Tom Clancy spent time on nuclear submarines, before he put pen to paper and created "The Hunt for Red October."

I would prefer that as you read this in the quiet place you write, get up and try out the techniques yourself. Some writers actually act out their fight sequences as they write; this is how I want you to proceed. This is written specifically for writers that have had no formal training and do not know the terms for different techniques or equipment. This will be introduced in twelve parts:

1) Intro to Karate
2) The on guard position.
3) Stretching Principles and Techniques
4) A list of basic karate techniques.
5) How to perform the techniques.
6) Weightlifting Techniques
7) Abdominal
8) Examples of how to write an action sequence.
9) A list and description of different types of training equipment used in martial arts.
10) A list and description of ancient weaponry.
11) Sample Action sequences
12) Sample Workout Programs


Chapter 1: Introduction to Karate
Karate History

Karate or traditionally called karate-do by Japanese practitioners this breaks down into three parts “kara” means empty in Japanese and “te” translates into hand while “do” simply means way. Together they mean the way of the empty hand.

As a matter of necessity; karate was originally created on the island of Okinawa for the purpose of self defense by peasants who had their weapon's confiscated out of fear by their rulers.

In order for them to defend themselves they developed a fighting style based on Chinese boxing or gung fu, known to westerners as kung fu. Where their hand's and feet became weapons; after intense and specific training along with various farm implements that doubled their usefulness into martial arts weaponry that exists to this day.

After many years of refinement and the changing of local laws karate-do was no longer necessary for survival and progressed into a form of art.
However, the teaching of karate-do was outlawed by the local military for obvious reasons the early masters taught their art in secrecy for many years to come.

In the infancy of the twentieth century due to exploration, trading, and shipping karate-do was introduced to western nations.

Karate Historical Perspective
Okinawa is one of several tiny islands south of Japan. Because of its favorable location, it was often visited by the Japanese, Chinese, Koreans, and other foreigners. Likewise, many of its people visited, worked and studied in these countries. This led to the exchange of not only goods and services, but also knowledge. It is unclear whether this exchange of knowledge had a major influence on the development of the native fighting art, known as Okinawa-te. But there is little doubt that necessity had the strongest role in Okinawa-te's development into what is commonly known today as karate.

Okinawa had always experienced problems with rivals, but in 1429 the kingdoms were united and in order to maintain this unity, a decree was issued which banned possession of all weapons. This seemed to work well until 1609, when Okinawa was conquered by the rulers of the Satsuma Domain of Kyushu. Obviously, there was no incentive for the new rulers to permit the Okinawans to own weapons and they even put restrictions on their farming implements that could double as weapons. Without weapons for defense, the Okinawans began to develop the art of empty-handed combat. It was taught and trained in secret. Because much of the training was done at night the practitioners trained in their sleeping garments, which developed into the modern karate "GI."


Chapter 2: The On-guard Position

The Stance:
Now stand up, feet shoulder width apart.
The hand or fist that you write with is your power punch keep it in the rear, The fist of your power hand should be placed against your jaw to protect that side of your body.
Your elbow and forearm is to protect your ribs, and by moving it in the way of a punch thrown at you will protect any part of that side of the body.

The hand or fist closest to your opponent protects the front and side of your body closest to your attacker.
Your hands and feet should be shoulder width apart, eyes forward, now turn your head to
the side, with your power hand placed on the rear side of your jaw, and the other fist like I asked you to before.

You should always fight from a side ways
view of your opponent because all of your targets that are vulnerable are in a
straight line from nose to stomach, crotch or groin area. Get a feel for it! Forward
arm moves side to side to protect you from shots to the solar plexus or to your
ribs.

Now sit back down, I hope that you do not have long finger nails, palm up, roll
your fingers from tips to a fist, tuck in your thumb. The two largest knuckles
that are in-line with your arm, is the striking point, rather then the whole
fist. It's like this; if you turned a coffee can upside down
and hit it with a hammer you would just smash the can, but hit the head of a
nail held against the same can and its going through the can. It's all about
surface area; the smaller the better. Now you can make a fist, but you still do
not know how to throw a punch. Which will be covered in chapter five.

Chapter 3: Stretching Principles and Techniques

List of Stretching Exercises

Four way neck hold
Neck rotations
Lat stretch
Shoulder warm up
Arm Stretch-out
Wrist stretch
Straddle stretch
Full split
Modified Runner’s stretch
Thigh stretch
Calf stretch
Hurdler stretch
Sidekick stretch
Forward stretch
Leg pullovers
Bent over lat stretch
Toe kiss
Cat stretch
Butterflies
Hip rotations

The Straddle Stretch:

This is done by standing up. Feet shoulder width apart,
Bend down and try to touch the floor
without bouncing, hold that for thirty seconds, raise up hands on hips and
push forward stretch out your hip flex-or muscles. Hold for ten to fifteen
seconds.
Lean back over try to touch your nose to your right knee, hold for thirty
seconds, do not bounce. Do the same for the left knee. You’re done, good job!

Seated Split:
The seated split is performed from a full split start in a seated position with your legs spread forming a triangle. Place your hands forward maintaining a straight back gently lean
forward and touch a portion of the floor directly in front of you (Do not rock or stretch beyond a comfortable position) and hold for thirty seconds. Lean back up and try to place your nose on your left knee, gently hold for thirty
seconds repeat for right knee. Good you’re done.

Runners Stretch:

From a seated position tuck in your left foot and try to touch
your nose to your right knee and hold for thirty seconds, switch legs and
repeat.


Thigh Stretch:
Stand up and find a wall with your left hand holding the wall place the instep of your foot in the palm of your right hand and gently pull up, Be careful! Hold for thirty seconds and switch legs.

The Calf Stretch

Stand up and grab the edge of a wall or desk. Slightly bend your left leg at the knee and stick your right leg back bending at the ankle until you feel tension on your calf muscle hold for thirty seconds and switch legs.

Four Point Neck Stretch and Neck Rotations

Stand up! Hands on hips Do not bounce! With any stretch find a comfortable stretch zone and hold.
1) Tilt neck to the left and hold for thirty seconds.
2) Tilt neck to the right and hold for thirty seconds.
3) Tilt neck forward and hold for thirty seconds.
4) Tilt neck back and hold for thirty seconds.
5) Rotate neck clock wise for around ten to fifteen repetitions.
6) Rotate neck counterclockwise for around ten to fifteen repetitions.

Chapter 4: A list of basic Karate techniques.

Hand Techniques

The Jab
The Cross
The Hook
The Uppercut
Shovel Hook
Back fist
Ridge hand
Palm Strike
Elbow Strike

Leg Techniques

Front kick
Rear leg Front Snap Kick
Sidekick
Roundhouse
Hook kick
Crescent Kick
Back kick
Spin kick

Chapter 5: How to perform the techniques.

The Jab:
Still sitting in your computer chair, hold your power hand to the rear and turn
in the opposite direction, that's right sideways. Now, make a fist keeping your
fist in-line with your forearm, elbow in. Shoot the jab straight out. Now here’s
the hard part. Imagine an attacker or get a friend to stand in front of you. Most
people by the time they throw a punch are angry and make a fist tight from the
launch; I don't want you to do that. Keep it closed but loose, until the exact
moment of contact then tighten, this way you don't lose speed and power on the
delivery.

Now aiming point instead the nose, or any target I want you to aim four inches
behind the target. So, if it's the nose I want you to aim four inches directly
behind the nose and shoot the jab through it, this is called follow through like
in golf or baseball.

Now recover, do that ten times with each side or arm, good your done!

The Cross:
the cross is a straight punch thrown from the rear hand. With the proper body
mechanics, the power of the cross can be greater. Proper technique and body
mechanics are as follows: turn the rear foot, knee & hip at the same time, then
the shoulder and then the arm, into the punch. Many trainers say that the power
of the cross comes from the legs. So it's as if you are pushing off the ball of
your foot. And again, do not drop your arm when you are bringing it back. As
with the jab, you should try to throw the cross as straight as possible. Avoid
throwing a wide cross, because you will be telegraphing your punch. It too
should have a corkscrew motion with a twist of the hips as you make contact.
Note: I have not taught you combinations, yet.
But, this punch should never be thrown first, it should be preceded by two Jabs
to close the distance and set up the cross after throwing the cross return to
your original position. Do these ten times turn around and do it with the
opposite arm so that you are proficient with both hands equally. An
ambidextrous fighter is hard to beat!
You’re done! Let me know what you think.


The Hook, so far you have done the Jab and the cross both are direct attack
tools point A to point B, direct line.
The hook is also, a knockout punch, but is indirect usually preceded by
sidestepping an attacker as he moves in to attack you. The hook is another power punch. Like the cross, it uses a lot of pivoting to
generate power. You'll see the hook thrown many different ways, sometimes with
a horizontal fist, vertical fist, wide, short, to the body, and so on.

Proper execution of the hook starts at the feet. Pivot the ball of your lead
foot (as if you were putting out a cigarette), your knee, hip, shoulder and arm
at the same time. In other words, they turn into the punch at the same time.
Your punching arm should be held at a 90 degree angle, that is, your forearm
should be at a 90 degree angle from your bicep. Your punching arm should be
parallel to the ground. And your fist should be held vertical. Remember to keep
your rear hand on your face for protection.

When throwing a hook to your opponent's body, be sure to bend your knees
slightly. Do not lean forward at the waist! If you do, you will expose yourself
and make it difficult for yourself to retreat if your opponent tries to counter.

The Upper-Cut...
The upper-cut is the second most valuable punch in your arsenal. The first being the jab, It is a punch that is not thrown often enough. And if it is thrown properly, it can finish off your opponent or set up a combination to end the fight. It can be a swift punch or it can be a power punch, depending on how it is thrown.


To execute the upper-cut, drop your punching hand slightly from the on guard position, just a few inches, then shoot it straight up the center-line of your body. Be sure not to let the punch go beyond the top of your head. Whether it lands or misses, you want to be able to bring your hand back to your on guard position as fast as possible. To throw the punch with a bit more force, bend your knees and upper body slightly, then throw your legs and shoulders into the punch. Remember to keep your rear hand on your face for protection. I can't stress this enough.

Palm Strike
Treat this technique the same as a cross but instead use the palm of your rear hand as a striking point. Now do ten and make sure you snap that hip as you come into contact with your target recover back to your fighting position and do ten. Now complete ten with the other arm. This technique is used to strike at the jaw area preferably when he or she is talking too much prior to a fight! (Slack or loose jawed) I’m not telling you to strike first of course the situation will determine if striking is your only course of action.

The Shovel Hook
The shovel-hook is actually a combination of two punches; the hook and the upper-cut. Why would you throw a shovel-hook?
1)To mix up your punches, to show your opponent something different, to keep him guessing.
2)It lands differently on the body, therefore, it hits different areas than would the upper-cut or hook alone. It is best if you throw this punch to your opponent's body.

To throw this punch properly, drop your punching hand a few inches, and then throw the punch at a 45 degree angle toward your opponent's ribs. In other words, instead of throwing it straight up like an upper-cut or horizontally like a hook, you're throwing it somewhere in between. Again, put your shoulder and hip into the punch for added power.


Leg Techniques:

First let’s go over a few preliminaries, for the obvious reasons that now you will be required to operate with only one foot off of the ground we need to discuss safety. Don’t expect to be able to perform the more complicated kicking techniques until you fist learn some basics including balance and muscle memory. Some precautions:

1) Ensure that you are practicing where you have a soft place to fall and that you have plenty of room away from hard sharp objects such as corners of tables or desks. Also, that you have a soft rug or mat under your feet.
2) Make sure that you have spent enough time stretching out and warming up.
3) Make sure that until your muscles, tendons, and joints are ready for all out kicking that you practice at a slow execution pace, for example:

Practice should be conducted with the training adage of you must learn to crawl before walking and walk before you can run.
a) Slow
b) Medium
c) Fast
d) Red-line

Here are a few balance and muscle building exercises that you can perform with little or no equipment to make your practice more proficient.

1) Leg pullovers- Take a small box, office trash can, or stack of books that stand off the ground approximately
twelve inches. Starting from the on guard position, that’s right I want your hands up as if you were in a fighting situation. Okay, Starting with the forward leg lift it off the ground clearing the object touch your toes on the other side, and retuning along the same path, crossing over the object twice. Do these ten times, first with no weight then after a few weeks buy some strap on leg weights and gradually add weight.

2) High knee chambers- most of the primary kicks, the front kick, sidekick, roundhouse, back kick, and hook kick operate primarily from the knee. In other words the knee comes up first, we call this the chamber, and shooting out from there. So, from the on guard position chamber the knee with your forward leg, lift your knee up as high as it will go, no jerking movements or you could take the other foot right off the ground and land on your back, be careful!!

3) Balance kicks- perform the kicks in ultra slow mode concentrating on form; preferably in the mirror.

4) Once you have some of the kicks down you can use the clock method, twelve forward, six behind, three on your right, and nine on your left and practice executing these kicks slowly at the different points of the clock to create a mental awareness of your surroundings and balance and muscle memory.


Front kick
The front kick or front snap kick is the jab of leg techniques used to wear down the defenses of your opponent creating openings for the knock out kick or punch. So, from your fighting stance or your on-guard position with hands up guarding your vulnerable targets, slowly chamber your forward knee, bring your knee up into a launching position, and shoot out the leg striking with the ball of your foot. As with the hand techniques maintain looseness until you strike your target and penetrate four inches through your target then return to your fighting stance. Do this ten times at a slow speed.

THE ROUNDHOUSE KICK

The next basic kick that we will practice is the Roundhouse kick. It is highly popular kick in the arena, television, books, and movies. The roundhouse kick is one of your indirect weapons, which approach your opponent from the side. It can be used as a low, medium, or high angle attack as a single or in a lot of cases double kick. It can be a very deceptive attack that has the ability to sneak around a defenders defence, snakeing in around a block. The Roundhouse striking point is the instep or ball of the foot.



This kick starts from the on-guard position by slightly shifting the weight to the rear leg, without telegraphing your intention and bringing the knee up into a chamber position. Now, rotate the knee so that it is nearly parallel to the ground and the kicking hip is simultaneously rotated towards the defender. The devastating power of this kick is generated by the rotation of the hip as the leg is snapped from the chamber or cocked position. Now return to the on guard position. Try, ten of these with each leg at a slow speed. Once proficient you can complete sets of kicks at a slow, medium, fast, and redline speed.

Abdominal workout
Many people have asked me what is the key to a lean firm midsection for a female and a six or eight pack for a male? Well, I’m certainly not going to lie to you. You can attack the abs from every single direction and complete thousands of repetitions (a complete single movement of the exercise) and sets (a series of complete repetitions i.e. if you got down and completed twenty sit-ups that would be a complete set). The muscle tone and shape would be achieved; however, not visible under a layer of fat. This goes for young and old unless you possess a body type that does not easily store excess fat. So, the answer is if you want a trim well muscled midsection you will have to have some kind of diet plan along with an abdominal program that attacks the midsection at every possible angle.

Sit-ups-
Feet wedged under couch or desk, bent at a forty five degree angle, finger tips on temples, keep your back straight & bottom firmly on the ground. Lie on your back, bend your knees and bring your feet as close to your buttocks as possible; this position will work your upper abdominal muscles.
Keep your head in place; an baseball should be able to fit in between your chin and chest. Otherwise, you do not need your hands because you are using your stomach muscles.
Lift your upper body until your shoulders are completely off the ground and then lay back down returning to the starting position. Try to complete 10-30 reps for around 3-5 sets.
Broomsticks-
Basically; this is a Torso twist with a broomstick or Mop pole aligned across your shoulders, feet shoulder width apart, twist left until you feel slight tension on your right side of your abdominal muscles, twist right until you have achieved the same amount of tension on your left side. This is one complete repetition, try 20-30 for around three sets.
Crunches
Go ahead and lie down on a soft mat or rug. Bend your knees and keep your feet flat on the floor. Place your finger tips along your temple, you should never grasp your neck while doing Sit-ups or crunches, you can seriously damage your neck in spine pulling on your neck area while performing this exercise. Try to keep your back and head as straight as possible, lift your shoulders off the floor about 4 to 6 inches. Hold the finish position for a short period before lowering yourself slowly back to the start. Avoid tucking your chin into your chest. Breathe out when your shoulders are off the ground. Try, three sets of twenty reps.
Leg raises
Lie flat on your back and palms under your backside, feet together, raise your legs six inches off of the ground hold for 10-15 seconds this is one rep. Try 10-15 reps for around three sets for a good workout.

L/R Oblique’s
In side lying position, rest bent knee on floor to stabilize the body or, for more challenge, keep both legs straight. Place fists on the temples, tighten Oblique’s (muscles around the waist) and lift torso off the ball, pulling the ribcage toward the hip. Repeat for 12-16 reps before switching sides.

Sit-ups w/weight
This is performed like a regular sit-up, but with some weight such as a phone-book on your chest or around 3-5 lbs of weight if you have them. Try ten to fifteen reps at three sets for a nice workout.

Sample Workout
Stretch-out for around thirty minutes, holding each stretch for @ thirty seconds, followed by thirty minutes of abdominal workout and thirty minutes of Karate as below.
Four way neck hold
Neck rotations
Lat stretch
Shoulder warm up
Arm Stretch-out
Wrist stretch
Straddle stretch
Full split
Modified Runner’s stretch
Thigh stretch
Calf stretch
Hurdler stretch
Sidekick stretch
Forward stretch
Leg pullovers
Bent over lat stretch
Toe kiss
Cat stretch
Butterflies
Hip rotations

Abdominals
Sit-ups
Broomsticks
Crunches
Leg raises
L/R Oblique’s
Sit-ups w/weights

Try to complete one set each of the entire list to finish one complete cycle and work towards three complete cycles for a good abdominal program of every other day.
Karate
Jab
Cross
Front kick

Complete each movement with each arm and each leg ten times apiece for a total of four sets with each set getting progressively faster in this format: slow, medium, fast, and redline. Try to add additional techniques as your skill improves.
Combination
A combination is a series of techniques to form an attack sequence. Following all of the techniques previously discussed on how to throw a punch or kick get into your fighting stance and try this sequence:
Jab, Jab, Cross, and front kick retuning immediately to your on-guard position.


Okay, the next kick technique that we will take a look at is the rear leg front kick. This is the cross of leg techniques very powerful; essentially, a front kick, but it's coming from the rear leg crossing over your body. This type of kick is hard to defend, but you must be careful not to telegraph your intentions, that's let your opponent know what your about to do. Let's try it.

Okay, get into your fighting stance, give your self some room, keep your forward hand up guarding for a counter attack, your rear hand protecting your side, place the weight on your forward leg, and at the same time pick up your rear leg lifting your knee into a chamber position, twisting the hips, shoot your rear leg out striking your target with the ball of your foot, return to your fighting position. This will take practice. Try this ten times.

Never, ever...try to throw a kick technique without first preceding it with a series of hand techniques. anytime that you lift one leg off of the ground it leaves you vulnerable. So, try a simple combination of two jabs, rear leg front kick.



(To Be Continued)



Chapter 6: Weightlifting Techniques
Chapter 7: Abdominals
Chapter 8: Examples of how to write an action sequence.
Chapter 9: A list and description of different types of training equipment used in martial arts.
Chapter 10: A list and description of ancient weaponry.
Chapter 11: Sample Action sequences

Chapter 12: Sample Workout Programs

This is a workout that I do myself it combines weightlifting, Karate, and abdominals all in one program. This kind of workout; although, it does not require very much martial arts equipment it does require weightlifting equipment. If you wanted to leave out the weightlifting portions of this workout you would need very little equipment.
But of course you would not get the benefits of muscle building and strength training you would get self-defence and Karate training.


SAVAGE BODYBUILDING PROGRAM

EXERSIZE

BENCHPRESS
SITUPS
JAB
SKULLCRUSHERS
FRONTSNAP

CURLS
BROOMSTICKS
CROSS
CONT. CURLS
(RL) FRNT. SNAP

FLATTBENCH
TORSO TRAK
HOOK
INCLINES
ROUNDHOUSE

SHRUGS
LEG RAISES
RIDGEHAND
DUMBELL SHRUGS
SIDE KICK

PULLOVERS
BACKFIST
L/R OBLIQUES
HERC. PRESS
HOOK KICK

ROWING MOTION
UPPERCUT
CRUNCHS
T-BAR ROW
COMBO

LEGLIFTS
ELBOW STRIKE
SITUPS W/WGTS.
LEG CURLS
KATA