In the martial arts, we often focus on the spectacular: the high kicks, the explosive power, the “final” technique. But after 30 years of practice—including my year of total immersion at the KWF Hombu Dōjō in Tokyo—I’ve realized that the real secret of the masters isn’t just in the technique itself. It’s in the gateway to that technique.

Today, I’m sharing with you the exact 15-minute warm-up routine I brought back from Shirogane. More than a simple physical preparation, this has become a daily ritual—a Kata in its own right.

The Japan Connection: Why This Routine Matters

When I was training under Yahara Shihan and the masters in Tokyo, the heat was intense, and the technical standards were surgical. You couldn’t afford to walk inside the Dōjō with a “hobbyist” mindset. You needed to switch gears immediately.

This routine is designed for the Busy Warrior. It acknowledges that you might be coming from a stressful day at the office or a short night of sleep. In 15 minutes, it is designed to:

• Lubricate every joint: From the neck to the ankles, ensuring safety and longevity.

• Stretch the Deep Fascia: Going beyond simple muscles to prepare the structural elasticity required for Karate.

• Center the Mind: Using rhythmic movement to silence the noise of “normal life” and sharpen your intent.

Follow Along: The 15-Minute Traditional Warm-up

I’ve recorded this as a full follow-along video. You don’t need to think; just hit play, adjust your uniform, and move with me.

• 0:00 - The “Japan Connection” Warm-up Philosophy

• 1:20 - Cardio Awakening & Dynamic Movement

• 2:35 - Upper Body & Joint Lubrication

• 6:15 - Deep Hip Mobility & Leg Stretches

• 11:15 - Floor Routine & Spinal Decompression

• 14:42 - Final Adjustments: Ready for Action

• 15:50 - The Bridge to “Karate Mode” [Premium Members]

(In the free version, you will find the complete joint mobilization and stretching sequence to prepare your body for any physical activity or your own Karate session.)

The Bridge to Mastery (Premium Members Only)

For my paid subscribers, the video doesn’t end at the 15-minute mark. We go deeper into what I call “The Final Bridge.”

I’ve included a specific 7-minute sequence taught by Tamang Shihan. This is where we transition from “warm” to “wired.” We practice fundamental strikes, blocks, and kicks at 50-70% intensity to re-print surgical biomechanics directly into your nervous system before your main training begins.

Inside the Premium Version:

1. On-the-Spot Kihon: Re-printing our fundamental weapons.

2. Zenkutsu Dachi Mastery: Forward and backward trajectory control.

3. Koshi Kaiten: Igniting the Shotokan Core Engine.

If you are ready to move beyond the hobbyist standards and join a community dedicated to authentic research, consider becoming a Premium Member.

Join us today and access over 30 deep-dive articles and 50+ exclusive training videos to help you build the body and spirit of an Elastic Warrior.

Stay sharp. Stay elastic.

OSS!
Nicolas

Deepen Your Practice

If this teaching resonated with you, you can find more lessons and drills organized by theme in The Dōjō Master Index: Navigate Your Path.

To unlock the full curriculum and the Japan Connection masterclasses, consider joining the community as a Premium Member.

—

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🔥 Want to achieve great Karate kicks and improve your flexibility & core power? Check this out! 👇👇👇

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Hi everyone,

In this short video, I’m sharing the core principles I brought back from Tokyo to execute a fast, powerful, and “invisible” Kizami Mawashi Geri for Jyu Kumite.

Whether you prefer using Tsugi Ashi (the initial step with the back leg) or kicking directly from your Kamae, the secret lies in the engagement of the Tanden. This internal connection is what allows you to defy gravity, generate explosive power, and remain perfectly rooted throughout the strike.

I hope you find these technical keys useful for your own practice.

More on the use of our Core Power and Internal Energy starts here:

Stay sharp. Stay elastic.

OSS!
Nicolas

Deepen Your Practice

If this teaching resonated with you, you can find more lessons and drills organized by theme in The Dōjō Master Index: Navigate Your Path.

To unlock the full curriculum and the Japan Connection masterclasses, consider joining the community as a Premium Member.

—

❤️ Drop a like or ♻️ Restack if this brought value to your path today.

🔥 Want to achieve great Karate kicks and improve your flexibility & core power? Check this out! 👇👇👇

Read more

Most practitioners make a classic mistake: they spend hours working on their flexibility but struggle to use that new range of motion when it’s time to strike. They have the “room”, but they don’t have the “control”.

In this bonus video—exclusive to our paid members and Guardians—I’m sharing the exact “Slow-Mo” protocol I use to bridge this gap.

Mobility is the foundation, but technique is the house. If you don’t “wire” your new hip range into your Karate mechanics, you’re just doing yoga in a Gi. This drill is designed to:

• Build Surgical Control: By slowing down your Mae Geri, Yoko Geri and Mawashi Geri to a stretching pace, you force your nervous system to master the movement at every degree.

• Bridge the Gap: It takes the flexibility from the Everyday Essentials and turns it into active, martial power.

• The Japan Connection: This is the “hidden” work we do in Tokyo. It’s not about how many reps you do; it’s about the intention and attention you put into them.

Add this 5-minute “Elastic Finisher” to the end of your hip routine. It’s short, intense, and precisely what a Busy Warrior needs to stay sharp without wasting time.

OSS!
Nicolas

Deepen Your Practice

If this teaching resonated with you, you can find more lessons and drills organized by theme in The Dōjō Master Index: Navigate Your Path.

To unlock the full curriculum and the Japan Connection masterclasses, consider joining the community as a Premium Member.

—

❤️ Drop a like or ♻️ Restack if this brought value to your path today.

🔥 Want to achieve great Karate kicks and improve your flexibility & core power? Check this out! 👇👇👇

Read more

Oss.

Most Karate practitioners exhaust themselves trying to gain power or height by forcing their muscles. Of course, building our bodies is very important, but in Tokyo, I discovered that the secret to a devastating kick doesn’t lie in brute strength—it lies in surgical biomechanics.

In the first part of this Masterclass (the first 16 minutes), we deconstructed the trajectory and the critical importance of Kakae-ashi (the chamber).

For our Premium Community members: The second part of the video is now unlocked for you. We are moving from the “What” to the “How” with:

• The “Surgical Secret”: The precise technical detail I brought back from Tokyo to transform your impact.

• The 5-Drill Protocol: My personal favorite exercises to build that specific elastic power.

Ready to stop kicking like a hobbyist? Let’s dive in.

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Here is a new exclusive video for you. Today, we are putting the heavy training aside for a moment to focus on something equally important: Taking care of our vehicle.

I don’t know about you, but at 48 years old, I can feel that my body doesn’t recover as fast as it used to. We all know that feeling... stiffness in the morning, tight hips, a lower back that complains after a hard session.

You might think: “I need to stretch more, but I don’t have time.” Or: “Stretching is boring.”

I get it. But what if I told you there is a routine that takes less than 10 minutes and targets exactly what we need as Karate-ka?

Introducing: Makkō-hō (真向法)

This is a set of four simple exercises developed in Japan. Originally, they were not just meant for flexibility, but to encourage the smooth flow of energy (Qi/Ki) through the body’s meridians. But for us, martial artists, they are absolute gold.

Why? Because they specifically target the hips, the lower back, and the alignment of the spine. They are the key to better stances, higher kicks, and—most importantly—longevity in your practice.

I perform this routine almost every day. It acts as a “body check-in” for me. If I am stiff in one posture, I know exactly where my body holds tension.

Here’s what we cover in this video:

• Introduction: Why Makkō-hō changes everything.

• Exercise 1: The Butterfly stretch (opening the hips and groin).

• Exercise 2: Forward bend (lengthening the hamstrings and lower back).

• Exercise 3: The Straddle split (the ultimate test for high kicks).

• Exercise 4: Back bending (opening the quads, hip flexors, and ankles—essential for Seiza and stepping in Zen Kutsu Dachi).

• Closing thoughts

How to practice Makkō-hō?

This is not a competition. You are not trying to impress anyone. To get the benefits of these 4 exercises, you must apply the correct mindset.

1. Do not force. The goal is not to touch the floor immediately. The goal is to feel the stretch and relax into it. If you force, your muscles will contract to protect themselves, and you will defeat the purpose.

2. Focus on your breathing. As I explain in the video, the breath is the bridge. Inhale deeply, and as you exhale, try to release the tension. Imagine the stiffness leaving your body with the air.

3. Consistency over intensity. It is better to do these exercises for 5 to 10 minutes every day than to force a painful one-hour session once a week. Make it a ritual. Before bed, or right after waking up.

Listen to your body. If one exercise feels too difficult (especially the last one, the back bending), use cushions, support your weight with your hands, and go progressively.

And finally, remember the most important thing:

Live and enjoy your practice!

Don’t treat this as a chore. Treat it as a gift you give to your future self.

I hope this short routine becomes a valuable part of your Karate life. Give it a try for a week and let me know in the comments if you feel the difference in your hips!

OSS 🙏
Nicolas

⚠️ Important Reminders

Live online classes, full access to replays and premium videos are reserved for paying community members!

🔥 So if you want to train with us in my weekly online classes, access premium traditional Karate content, and have the opportunity to send me your training videos to receive personal feedback and advice, join this authentic training journey NOW!

Heck yes, I'm in!!! 🔥

🎁 JOIN NOW - LIMITED TIME OFFER

Our membership rates are currently at a very low introductory price, but will increase soon.

🔥 Join the other premium members of the community who have decided to commit to their growth and lock in your lifetime rate NOW at only $9/month or $90/year before prices go up again permanently!

What you get as a Premium Member:

✅ Monthly 1-hour Q&A classe with Nicolas + unlimited replays + weekly premium content + ad-free YouTube videos
✅ Member-only posts and full archive access
✅ Community chat and commenting privileges
✅ All posts delivered by email

Join The Dōjō with Nicolas today!

🔥 Want to achieve great Karate kicks and improve your flexibility & core power ? Check this out! 👇👇👇

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In this video, I share a few words and practical tips to help you demystify meditation and finally integrate it into your daily routine. Whether you are facing a stressful situation at work or preparing to step onto the tatami, these techniques will help you press the “Stop Button” and come back to the present moment.

Here is what we cover in this session:

• Starting Simple: How to overcome the fear of “doing it wrong” and begin a regular practice.

• The Posture: Finding the right alignment to create a strong connection between Heaven and Earth.

• The Breath: How to breathe properly to signal safety to your nervous system.

• Duration: How long do you actually need to practice to feel the results? (Hint: it’s less than you think).

• The Benefits: Why we do this—from reducing stress and anxiety to cultivating a sharper, more resilient mind for your daily life.

• Two Essential Pranayamas: I guide you through Box Breathing (to calm the nervous system) and Anuloma Viloma (alternate nostril breathing to balance energy).

• Managing Chaos: Using the breath to navigate life’s challenges with a warrior’s calmness.

Watch this whenever you feel the need to recenter yourself, or use it as a warm-up for your mind before working on your Kata or Kumite.

I’d love to hear how meditation and these breathing exercises work for you—let me know in the comments!

OSS 🙏
Nicolas

⚠️ Important Reminders

Live online classes, full access to replays and premium videos are reserved for paying community members!

🔥 So if you want to train with us in my weekly online classes, access premium traditional Karate content, and have the opportunity to send me your training videos to receive personal feedback and advice, join this authentic training journey NOW!

Heck yes, I'm in!!! 🔥

🎁 JOIN NOW - LIMITED TIME OFFER

Our membership rates are currently at a very low introductory price, but will increase soon.

🔥 Join the other premium members of the community who have decided to commit to their growth and lock in your lifetime rate NOW at only $9/month or $90/year before prices go up again permanently!

What you get as a Premium Member:

✅ Monthly 1-hour Q&A classe with Nicolas + unlimited replays + weekly premium content + ad-free YouTube videos
✅ Member-only posts and full archive access
✅ Community chat and commenting privileges
✅ All posts delivered by email

Join The Dōjō with Nicolas today!

🔥 Want to achieve great Karate kicks and improve your flexibility & core power ? Check this out! 👇👇👇

Next steps

👊 Not a member yet? Take a look at the Membership page to find out what you’re missing and join us!

Yes, I'm in! 🔥

❤️ Drop a like on this post to support our community

🤔 Questions or thoughts? Leave them as a comment below the article or by replying to this email!

♻️ Press the “Restack“ button to share this article and inspire the next person on their path!

💬 Join the Chat for inspiring discussions with people who share the same vision of martial arts

Read more

It’s the sequence of exercises I learned and practiced every day in Japan, which I later adapted to my own sensitivity and needs.

I’ve been using the same routine for years.
First, because it perfectly prepares my body for action.
And second, because having a fixed, unchanging warm-up allows me to jump straight into training without overthinking — leaving “normal life” behind, with its restless mind, and fully stepping into the Dōjō.

For me, the warm-up is a kind of moving meditation.

Because I can perform it without thinking, my mind is free to focus on what’s happening inside: sensations, intention, energy, body condition… allowing me to get truly present and ready — physically and mentally — for whatever intensity the practice may bring.

I can only encourage you to create your own personal routine — one that feels good, supports your training and your mindset, and helps you show up even on the days when motivation is low.

OSS! 🙏
Nicolas

🔥 Want to achieve great Karate kicks and improve your flexibility & core power ? Check this out! 👇👇👇

Next steps

👊 Not a member yet? Take a look at the Membership page to find out what you’re missing and join us!

Yes, I'm in! 🔥

❤️ Drop a like on this post to support our community

🤔 Questions or thoughts? Leave them as a comment below the article or by replying to this email!

♻️ Press the “Restack“ button to share this article and inspire the next person on their path!

💬 Join the Chat for inspiring discussions with people who share the same vision of martial arts

I hope you're all doing well and managing to keep up with your training despite this sweltering summer heat (it's been absolutely crushing here this week!).

This week, I'm sharing a focused 15-minute video where I dive deep into the horse stance—Kiba Dachi. While this fundamental posture may appear simple, it's one of the most challenging stances to truly master in all its details and subtleties.

Why Kiba Dachi Matters

You'll first encounter this stance in Heian Sandan, our third basic kata, but its applications extend far beyond forms practice. Regular training in Kiba Dachi will help you:

• Develop deeper grounding and connection to the earth

• Generate faster, more powerful Tsuki and Uke (punches and blocks)

• Move silently and efficiently across the floor

• Push your mental and physical limits through both static holds and dynamic exercises

The video covers all the essential principles you need to build a solid foundation in this crucial stance.

Exclusive Advanced Training (Paid Members)

For those ready to accelerate their progress, the second part of this lesson (13 minutes) is available exclusively to paid community members. In this advanced segment, I share:

• A game-changing tip for holding Kiba Dachi statically for 20-30 minutes without excessive leg trembling or burning

• How Kiba Dachi principles translate directly into kumite movement patterns

• My three favorite exercises for building a rock-solid stance that still allows fluid, rapid movement without telegraphing your intentions

Join the Yūshin Geiko Community

If you're serious about taking your karate to the next level, now is the perfect time to become a paid member. Our current pricing is exceptionally low and will increase significantly very soon.

What you get as a paid member:

• Weekly live classes with unlimited replay access

• Exclusive cultural insights into traditional Shotokan philosophy

• Personal training stories from Japan's greatest masters

• Technical analyses and thematic articles on karate, martial arts, yoga, breathing, and meditation

• Community chat and commenting privileges

Founding Members receive additional benefits:

• Exclusive bonus content

• Personal video feedback on your practice

• Private or small-group online sessions with me

⚠️ Important: All new paid members lock in their subscription rate for life!

Ad-Free Experience

To ensure uninterrupted practice sessions, I'm now sharing my free YouTube content directly in the community—no ads to break your focus or rhythm. Paid members also get exclusive supplementary videos to deepen their understanding and accelerate progress.

I hope you find this lesson valuable on your journey toward mastering this fundamental posture. Please share your thoughts and questions in the comments!

OSS! 👊

Ready to transform your karate? Join the Yūshin Geiko community today and start your journey toward true martial mastery.

I want to join now!

Bonus Video for Paying Members right here!!! 👇👇👇

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Hello, dear Dōjō members and friends,

Are you a dedicated Karate practitioner who has ever felt that gnawing frustration with your Kokutsu-Dachi? That deep internal knowing that something isn’t quite right, that your stance feels “ugly” or just isn’t serving your true potential? You’re certainly not alone. This very difficult stance, which we encounter as early as Heian Shodan, is often a hidden barrier to our progress, yet the old masters considered it the ultimate litmus test for a practitioner’s skill level. They used to say that in order to know the skill level of a karate practitioner, they just need to see his Kokutsu.

Today, I’m thrilled to share a new YouTube video, “Unleash Your Karate: The Complete Guide to a Solid Kokutsu-Dachi.” In this foundational guide, I lay out the crucial principles to help you build a strong, correct Kokutsu-Dachi. We dive into the essentials:

• The precise “L” shape of your feet, with heels perfectly aligned.

• The critical 70% back leg and 30% front leg weight distribution that gives the stance its power.

• Maintaining parallel hips and a very straight back, naturally dropping your pelvis.

• The non-negotiable role of flexibility in your hamstrings and ankles.

• Understanding the opposing forces and slight inner thigh contraction that allow you to control the stance.

• And importantly, we begin to explore that Kokutsu-Dachi is not just a physical posture, but also a “spirit” – a state of mind with profound implications for Kumite.

This video is designed to give you a tangible roadmap to start correcting common errors and building the solid foundation you need for a truly powerful Kokutsu-Dachi. It’s an essential first step on a journey that, as I always say, is a “very long journey”, but one we must “not give up on”.

But What if You Want to Go Deeper?

While this free video offers invaluable insights, it is just the beginning. The true depth of mastery, the specific methods, and the full practical application of the Kokutsu-Dachi spirit are reserved for those who are truly committed to their growth: the Premium Members of The Dōjō with Nicolas.

Have you ever felt that something is missing in your martial arts practice? That there’s a deeper dimension beyond the physical, a path to unlock your full potential and transform not just your technique, but your entire approach to Karate and life itself? That’s precisely what we explore together in The Dōjō. For me, Shotokan Karate-do is a Budō, a way of life, a journey of self-discovery, fulfillment, and enlightenment, leading to a life of peace and harmony. As the founder of this community and a passionate practitioner of Shotokan Karate-do for 30 years, I’ve dedicated my life to following this true path, influenced by what I learned during intensive training in Japan under the guidance of great Japanese Sensei’s and my current Sensei, Pemba Tamang Shihan.

In the exclusive second part of this Kokutsu-Dachi video, available only to Premium Members, we don’t just talk about principles – we immerse ourselves in the rigorous, transformative practice that builds mastery.

Here’s a glimpse of what awaits you:

• The Best Exercises for Unstoppable Legs and Hips: We dive into my favorite exercises, providing the “power of our legs” and “dynamic flexibility” essential for a strong Kokutsu-Dachi. This includes the Shrimp Squat, where you learn to bend your supporting leg and touch your ankle with your knee, and the Pistol Squat, a challenging one-legged squat to build immense leg power. I’ll guide you on how to perform them correctly and how to progress, even offering methods to support yourself if you’re not quite there yet.

• Static Power & Wall Drills: Discover the power of static work, inspired by Yi-Chuan exercises, for “building our legs in order to have good and strong stances”. Learn how to use a wall to train your Kokutsu-Dachi, emphasizing how your “knee is touching the wall”and your “hips are touching the wall”, and even pushing beyond the 70/30 rule (up to 80-90% weight on the back leg) to build incredible strength. This isn’t just about technique; it’s about “building your body”.

• The “Kokutsu-Dachi Spirit” in Kumite: This is where the true depth of the stance unfolds. We explore the profound philosophy behind the “I let my enemy cut my flesh and I’m breaking his bones” quote. You’ll learn how to apply this strategic mindset in real-time Kumite scenarios, using the principles of Kokutsu-Dachi by “shifting your center of gravity”, allowing you to create space and launch powerful counterattacks with punches or kicks.

This isn’t just about perfecting a stance; it’s about unleashing a new level of power, confidence, focus, and resilience in your entire life. It’s about finding that deep internal balance and aligning your actions with your inner truth. As I’ve learned from my Sensei in Japan, and through 30 years of dedicated practice, Karate is one of the best tools for building a quality life. This practice will help you grow not only physically, but also mentally and spiritually. And on the specific subject of Kokutsu-Dachi, I've still got an exercise in store, from Isaka Sensei, that's bound to cultivate your resilience, willpower and inner strength. I've still got an exercise in store from Isaka Sensei that's bound to cultivate your resilience. I’ve detailed it for you in the Premium Masterclass video below!

Your Journey Towards Technical Mastery Starts Here

If you’re tired of “sport Karate” and yearn for a more meaningful practice—focused on the surgical precision of elite biomechanics—then The Dōjō is for you.

We don’t care about ranks or trophies. Our focus is on The Japan Connection: understanding the “How” behind the “What” to forge a body that is elastic, powerful, and sharp. Here, you will stop fighting your own stiffness and start unlocking the true potential of your Karate.

By joining our circle of Dedicated Practitioners, you gain immediate access to:

• The Mastery Vault: Unlock the second part of this Kokutsu Dachi deep-dive, including the specific Tokyo-grade drills to master your center of gravity.

• Personal Training Notes: Access my raw, unfiltered research from the dōjō—the same insights I gathered during my immersion at the KWF Hombu Dōjō in Tokyo.

• The Dōjō Chat: Join our interactive space for “Surgical Fixes.” Share your questions and get direct feedback from me and a community of like-minded “Busy Warriors.”

• The Master Index: Your compass to navigate years of structured research on hip mobility, kata mechanics, and traditional efficiency.

• The Elastic Warrior (Waitlist): For those seeking a radical transformation, get priority access to my high-proximity coaching involving OnForm video analysis.

Don’t let the complexity of Kokutsu Dachi hold you back. It is a fundamental pillar of traditional Karate, and mastering it will change how you move in every other stance.

Ready to stop practicing and start mastering?

Click here to upgrade to Premium and access the full Kokutsu Dachi Mastery Guide, plus the entire Dōjō library!

I look forward to welcoming you on the digital mat. Let’s perfect our technique to perfect ourselves.

OSS!
Nicolas Karate-ka, Father, and Student of the Way.

Deepen Your Practice

If this teaching resonated with you, you can find more lessons and drills organized by theme in The Dōjō Master Index: Navigate Your Path.

To unlock the full curriculum and the Japan Connection masterclasses, consider joining the community as a Premium Member.

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❤️ Drop a like or ♻️ Restack if this brought value to your path today.

Here’s the 16-minute second part of the video: 👇👇👇

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Exclusive for my paid subscribers, this article is accompanied by a unique audio conversation, meticulously crafted through advanced conversational AI, drawing directly from my articles, videos, and deep insights shared within the Yūshin Geiko community. This is your chance to gain direct, personalized insights from my 30 years of dedicated practice and training, especially regarding the three best exercises for creating internal power.

In this unique audio companion, featuring a dialogue between Ren (reflecting my expertise) and Sophia (our AI host), we'll explore in detail how to generate power from your Tanden (Hara), our main energy center. We'll master the nuances of Kime, and refine the 3 exercises from the video. We'll discuss how these practices not only revolutionize your Karate, but also foster physical, mental, and spiritual growth, leading to positive, tangible effects in your daily life.

For our free subscribers, you can access the first 4 minutes of this insightful audio to get a glimpse of the profound discussions and valuable guidance that awaits.

Welcome, friends of Yūshin Geiko!

I'm delighted to see you again for this new article in our community, which is an invitation to dive into the heart of internal power, a fundamental concept that has transformed my own Karate practice and that I am eager to share with you. Today, we will explore in detail the content of my YouTube video titled “3 Essential Exercises to Master Internal Strength in Karate”, a valuable resource for all those seeking to deepen their understanding and performance in martial arts and beyond.

As the founder of “The Dōjō with Nicolas” community and a passionate practitioner of Shotokan Karate-do for 30 years, my journey has led me through intensive training in Japan, under the guidance of great Japanese Sensei and my current Sensei, Pemba Tamang Shihan. I have always considered Karate as a way of life (Budō) rather than just a sport, a discipline that develops our physical, mental, and especially spiritual potential, helping us connect with our true self and find inner peace, happiness, and harmony.

This video aligns with this philosophy by focusing on internal power, that which is generated by the Tanden or Hara, our main energy center. In Karate, all techniques must start from the hips, but more precisely, they must originate from the Tanden to create fundamental power. I present three exercises that have radically changed my Karate practice, and which, I hope, will do the same for you.

Exploring Internal Power: The Video Content

The video “3 Essential Exercises to Master Internal Strength in Karate” aims to guide our training towards our ultimate goal of IKKEN HISSATSU, which means the famous “one killing blow”. Even if this goal is never truly reached, it guides all our Karate practice and our life. While my previous videos focused on timing, techniques, and building strong stances, this one emphasizes internal power.

Here is a chronological and detailed presentation of the exercises and concepts discussed in the video:

1. Introduction and Importance of the Tanden/Hara:

   • The video begins by stressing that internal power is generated by the Tanden (or Hara), our main energy center.

   • It explains that all Karate techniques must start not only from the hips but also, and most importantly, from the Tanden to generate this fundamental power.

2. Exercise #1: Choku-zuki in Kiba-dachi (Horse Stance):

   • Starting position: Get into Kiba-dachi with your heels slightly turned outwards and your toes inwards or at least parallel, facing forward. Adjust your hips, lower your stance, and keep your back very straight.

   • Movement: The goal is to perform Choku-zuki (direct punches) by moving from your Tanden. It's not a jump, but a “forward movement” generated from within.

   • Intention and focus: Each punch must be thrown with the intention of “pushing your whole body” forward from the Tanden. And I can say that the sensation is almost more of “pulling the body forward” as a whole. The back must remain straight, and the punches must be strong and fast, with good timing where every part of the body coordinates.

   • Sets: Perform 3 sets of 10 repetitions, relaxing between each set.

3. Exercise #2: Gyaku-zuki in Zenkutsu-dachi with Shortened Steps:

   • Starting position: Get into Zenkutsu-dachi (front stance), in a fairly low posture, and start in Jyu-kamae.

   • Movement: With each count, you will shorten your steps. For example, on 5 counts, your feet must progressively come closer so that they get parallel on the fifth count, and you launch an Oi-zuki (punching while stepping forward).

   • Key points: It is crucial to maintain the same height throughout the exercise and to think about internal power (Kime) at every count, even if they are small steps or small techniques. The focus must be on a powerful and fast technique, with only one count and one breath.

   • Sets: Perform 5 or 6 sets, and if energy permits, make 2 or 3 series of this.

4. Exercise #3: Very Short Choku-zuki in Shizentai (Natural Stance):

   • Starting position: Get into Shizentai, lower your shoulders, and slightly shift your center of gravity forward. Your two fists are positioned like an unfinished Tsuki.

   • Movement: This involves performing a very short Choku-zuki. You are not using Hikite (pulling arm), but focusing on creating strong power from your core (Tanden) to generate Kime. One arm after the other, focusing on power.

   • Sets: Perform 3 sets of 10 repetitions, relaxing between each set.

5. Post-Exercise Practice:

   • After these intense energy creation exercises, I recommends practicing more relaxed techniques, such as Kizami-Zuki and Gyaku-Zuki from an almost standing Jyu-kamae, focusing on relaxation rather than speed or power. This helps avoid feeling stiff.

   • It's normal to feel very tired after these demanding exercises (and if not, you're probably missing out! 😉), but this is how we build Kime.

6. Understanding Kime:

   • The video clarifies that Kime is not just a physical focus.

   • Kime is something that merges physical, psychological, and energetic aspects.

   • To build good Kime, you need not only perfect timing in the technique but also a very strong, determined, committed, and sharp spirit, as well as the fundamental power coming from the Tanden.

   • Learning to use your Tanden correctly will also help you perform basic techniques that “challenge gravity” like Oi-zuki and Kizami-Mawashi-Geri.

The Personal Benefits of Internal Power: Beyond the Dojo

Working on internal power goes far beyond improving your Karate techniques. It is a path towards deep personal development that can positively transform your daily life.

Indeed, the practice and study of Karate, especially the integration of internal power, will help you develop your potential both physically and mentally. Little by little, your body will become stronger and more flexible. Your mind will find a new kind of sharpness, strength, and clarity.

But, above all, Karate will make you grow spiritually, helping you to connect with your true self and find inner peace, happiness, and harmony. As I firmly believe, martial arts are excellent ways to expand ourselves and improve the quality of our lives. By incorporating these exercises, you will learn to channel your energy more effectively, not only in your physical movements but also in your approach to life.

This mastery of internal power will allow you to:

• Gain confidence: By feeling a strength emanating from your center, you will approach daily challenges with more assurance.

• Improve your concentration and clarity of mind: The work on the Tanden and Kime develops deep focus that can be applied to your professional or personal tasks.

• Strengthen your resilience: The inner strength you build will help you face difficulties with a more determined and committed spirit.

• Live with more harmony: By connecting to your center, you will find a better balance between your body, mind, and energy.

It is a journey towards the fulfillment of your true self and the life you were born to live.

Thank you for being here, and OSS!

Nicolas

Deepen Your Practice

If this teaching resonated with you, you can find more lessons and drills organized by theme in The Dōjō Master Index: Navigate Your Path.

To unlock the full curriculum and the Japan Connection masterclasses, consider joining the community as a Premium Member.

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❤️ Drop a like or ♻️ Restack if this brought value to your path today.

🔥 Want to achieve great Karate kicks and improve your flexibility & core power? Check this out! 👇👇👇

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For this week's free YouTube video, I invite you to follow me through my personal training session from last Saturday. During this session, I focused on building strength in technique using weights.

I used to practice this type of training with Nichidai University in Japan, especially during the infamous Kangeiko (寒稽古 - winter training camp). Every morning, after squats, push-ups, and abdominal strengthening, we would practice our basic punches and kicks with weights (the famous Tetsu Geta 鉄下駄 - Iron Sandals for the kicks).

I don't practice this kind of training more than once a week as it's very demanding and tends to make you feel heavy if you repeat it too frequently. To avoid slowing down my technique and losing its dynamism, after every strengthening session I always practice dynamic and fast-paced techniques! In fact, regarding muscular strengthening in karate, I always keep close to my heart the philosophy that my Sensei taught me in Japan:

If you follow this session, please be very careful with your joints. If you're not used to this type of training, don't hesitate to practice only very slow techniques when using weights. For both punches and kicks, do not exceed 2kg per weight, and you can start with 500g if you feel more comfortable. If you want to focus more on speed than power, use lighter weights.

Don't hesitate to give me your feedback in the comments about this training!

Also, if you haven't already read this week's article about the beautiful philosophy behind traditional Shotokan, here's the link!

Hope you'll enjoy it!
OSS. 👊🔥

Deepen Your Practice

If this teaching resonated with you, you can find more lessons and drills organized by theme in The Dōjō Master Index: Navigate Your Path.

To unlock the full curriculum and the Japan Connection masterclasses, consider joining the community as a Premium Member.

—

❤️ Drop a like or ♻️ Restack if this brought value to your path today.

🔥 Want to achieve great Karate kicks and improve your flexibility & core power? Check this out! 👇👇👇

Following on from my Youtube video on mastering the basic Gyaku Zuki (reverse punch), here are my 10 favorite exercises that will help you achieve a great Gyaku Zuki.

And if you haven't seen it yet, watch this free video first! Here, I share some insights about this essential technique, as well as its fundamental principles that you shouldn't miss!

OSS! 🙏
Nicolas

(Start here! 👇)

Deepen Your Practice

If this teaching resonated with you, you can find more lessons and drills organized by theme in The Dōjō Master Index: Navigate Your Path.

To unlock the full curriculum and the Japan Connection masterclasses, consider joining the community as a Premium Member.

—

❤️ Drop a like or ♻️ Restack if this brought value to your path today.

🔥 Want to achieve great Karate kicks and improve your flexibility & core power? Check this out! 👇👇👇

Read more

In this 35-minute video, I share with you my vision of the Yoko Geri Kekomi kick and some ideas you might find useful around this great—but difficult—technique.

✅ And if you're a paying member of the community, I also reveal my 5 favorite exercises, which I've been practicing consistently every week for years, to help you improve your Yoko Geri Kekomi! 🚀

Hope you’ll enjoy!

OSS!
Nicolas 🤙👊

Deepen Your Practice

If this teaching resonated with you, you can find more lessons and drills organized by theme in The Dōjō Master Index: Navigate Your Path.

To unlock the full curriculum and the Japan Connection masterclasses, consider joining the community as a Premium Member.

—

❤️ Drop a like or ♻️ Restack if this brought value to your path today.

🔥 Want to achieve great Karate kicks and improve your flexibility & core power? Check this out! 👇👇👇

Read more

Part of my intervention, a few years ago, at a Self-defense seminar that brought together people from Ninjutsu, Taichi and Viet Vo Dao.

I was asked to explain and demonstrate the principles I use to generate power and speed, and how to incorporate them into simple assault situations.

So I explained different types of compression to generate power, how to use breathing, Tanden and always work from our center, whether in technique or Kumite.

I believe that the principles I demonstrate here can be useful and adapted to all forms of martial arts or combat sports, so this video is well worth your time!

OSS!
Nicolas

Here is a short clip made from different parts of the seminar video

Deepen Your Practice

If this teaching resonated with you, you can find more lessons and drills organized by theme in The Dōjō Master Index: Navigate Your Path.

To unlock the full curriculum and the Japan Connection masterclasses, consider joining the community as a Premium Member.

—

❤️ Drop a like or ♻️ Restack if this brought value to your path today.

🔥 Want to achieve great Karate kicks and improve your flexibility & core power? Check this out! 👇👇👇

Read more