SOLO CONDITIONING

Aside from constant practice of the tiger kamae, Uechi-Ryu adherents develop wrist and hand strength via supplementary exercises such as finger tip pushups and regular practice with classic Okinawan training equipment such as kan (weighted jars) otherwise known as nigiri game (stone filled jars) [20], chishi (Okinawan stone tipped lever), Ishi Sashi (stone padlocks) and the training stones of Uechi-Ryu.  The Uechi stones are little known training devices of Uechi Kanbun Sensei's teacher, Chou Tzu Ho Sifu. They are a matched pair of rectangular stones weighing between 50 and 250 lb. in which recesses have been chiseled to allow access to the extended fingers. The stones are then lifted and carried with extended arms through the pattern of Sanchin kata . 

Uechi-ka, Goju-ka, Isshin-ka and the like, are notorious for the creativity and resourcefulness they demonstrate in finding, fabricating, or improvising implements with which to further advance their body conditioning.  Most Uechi or Goju dojos feature a wall or corner in which an array of these devices may be found. The following list of solo training implements, while extensive, is by no means comprehensive:

ITEMS USED TO STRIKE SELF

·        Tree branches; axe/hoe/pick/and hammer wooden handles (these are frequently wrapped with cotton rope near one end to provide varied striking surface) [21]

·        bowling pins

·        wooden mauls of all sizes and weights, hard and soft rubber mallets

·        hammers ranging to three pounds in weight

·        proprietary devices such as the "Iron Arm"

·        baseball bats

·        clubs and truncheons

·        a roller bar fabricated from cast iron pipe and filled with lead shot

·        small canvas sacks filled with sand, gravel, or ball bearings and

·        canes  

Frequently, the presence of these implements in the dojo is a source of astonishment to the uninitiated.  In all candor, styles such as Uechi, Goju, and Isshin-Ryu, enjoy using their conditioning implements as not only a tool of shugyo (austere training) but also as a source of humor.  One of the authors’ dojo contains two wooden hammers that are presented to students at auspicious moments. The first of these is a percussion instrument mallet that weighs 2.5 ozs. with a head approximately 3x1&1/8".  The second, a rare carnival sledge, weighs in at 15 lbs. and has a head that is 10x8". The first tool is provided for the "conditioning challenged". The utility of the second tool is its capacity to provide a humorous reminder of the legendary Icarus to students who believe they can fly before they are capable of walking.

These implements are used somewhat interchangeably largely as a function of their relative size and what body part is being conditioned. The sectors of the body to be conditioned are generally the following: four aspects of the forearm; the flanks and abdominal areas; the two frontal and inner aspects of the thigh; the outside aspect of the leg; the frontal and inner surface of the shin; and the instep.  Ambitious trainees or those who are preparing for knockdown fighting also condition the back of the thighs and calves to temper those areas to kicks and sweeps. 

The bowling pin is considered non-pareil for the forearms. Likewise, it is also used for the trunk and lower extremity training. However, its short length renders it less desirable for those areas. Its construction  - wood with plastic coating - makes it a quite useful conditioning tool.  Rope covered tool handles are frequently used for the forearms as is the "Iron Arm" tool. 

The weighted roller bar - a three foot section of cast iron tubing, capped and filled approximately 3/4 capacity with lead shot - is rolled on the radial aspect of the forearms while standing in Sanchin-dachi trains the arms and also contributes to consolidation of the posture.

Trunk training may involve any of the previously mentioned tools as well as mallets and hammers of varying weights.  A soft wooden mallet is good to begin training while some advanced practitioners regularly employ a three-pound hammer in their torso conditioning. Again, the media employed is entirely a function of the practitioner’s level of conditioning.

The thighs and legs are usually conditioned with longer implements simply for convenience. This is helpful especially for older trainees and those with chronic lumbar difficulties as it obviates the need to bend and twist the lumbar spine.  The walking cane is an ideal conditioning tool for the lower extremities.  The martial artist who regularly carries a cane will find it a convenient implement.

The instep is traditionally conditioned with a rubber mallet. The great toe may be conditioned with any of the aforementioned tools. 

Body conditioning demands a disciplined regimen of training for desired results. Practitioners should begin their solo training with 5-10 light blows administered daily to each of the target areas described. As training progresses, the student should add light repetitions until they are at a substantially higher number of repetitions (i.e. 100). At that time, the trainee may decrease the number of repetitions and increase the intensity.  A famous Okinawan master known for his iron body conditioning skill once replied to a question regarding the proper number of repetitions with,  "Ten memorable blows."  One of this master's "memorable blows" would have occasioned the discomfort of even a highly trained practitioner!

Inaccessibility or disinclination to utilize implements noted above does not preclude a determined martial artist from engaging in solo iron conditioning activities. One may choose to self-condition as follows:

Assume natural stance with feet shoulder width apart and swing arms loosely about one’s body.  The rear hand should slap very lightly at the flank area while the front hand should slap at the side of the abdominals.  Moving down the body the practitioner may choose to slap him/herself simultaneously on the front of both thighs.  As the thighs become conditioned the practitioner should clench fists and use both fists to beat his/her thighs, abdominal area and tetsui hammer strikes to each forearm.  Additionally, using the inside of clenched fists, one may deliver blows to the back of his/her thighs and calves.

 Uechi practitioners regularly condition the great toe. The Uechi-Ryu sokosen or toe kick is a true toe kick and requires proper conditioning. Using Sokosen, Sernior Uechi-ka have broken stacks of six, one-inch pine boards!! 

FORMING AND TRAINING THE UECHI-RYU SOKOSEN

     i.        Kick downward into floor using the tip of toe.

  ii.        Kick any convenient wall with tips of the toe.

iii.        Cut an old tire in half, form a strip of tread area on the top and bottom to facilitate fastening it (bolt or duct tape) to a wall, post, or makiwara -- kick it with the toe.

 iv.        Strike the tip of the toe repeatedly with a piece of wood (the Iron Arm works very nicely for this drill).

    v.        Find small trees and kick them (Uechi Kanbun and Uechi Kanei O’sensei were said to train their toe kicks in this manner)

 vi.        Stand upright and use your toes to pull yourself across floor in the manner of a snail by flexing, gripping, and pulling

vii.        Assume a prone position, place your hands under your chin, and elevate your body using elbows and toes. Hold this position for increasing periods of time. In addition to strengthening the elbows and toes, this posture contributes to abdominal and shoulder girdle strength.  Take care when performing this movement that lumbar spine is held as straight as possible and not allowed to "sag".

AND FINALLY-

Zygoma-maxillo-mandibular Conditioning

     i.        P-A stands in a very focused stance, glare in the eyes

  ii.        P-B stands in front of P-A, forms a seiken tzuki and ..... Just kidding!

IN THE IMMORTAL WORDS OF (KYOSHI) YONAMINE KOSUKE SENSEI:

"Condition arms, condition legs, and everywhere else!"