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 Yūshin Geiko 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:
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.
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.
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.
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.
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.
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
Not a member yet? 🤨
Join the Yūshin Geiko Community!
If you enjoyed this exploration of internal power and wish to go further, I warmly invite you to join this community, Yūshin Geiko. You will find exclusive traditional Karate content inside, the opportunity to train live with me, and even send me your practice videos so I can give you feedback and advice to improve your Karate.
(Scroll down and follow the link to the Membership Page)
🔥 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!
❤️ Drop a like to 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
Listen to this episode with a 7-day free trial
Subscribe to Yūshin Geiko | Shotokan Karate-do with Nicolas to listen to this post and get 7 days of free access to the full post archives.
