yki newsletter 2015q1 - yoshukai.org newsletter 2015q1.pdfburn (the old theory of lactic acid build...

Spring 2015

Year of the Sheep 2015

Yoshukai Karate International

In this issue: Dojo News ............................................................................ 2

Highlights from the Australasian Camp ................................. 3

What is Metabolic Training .................................................... 5

Tournament Standings ......................................................... 7

Upcoming Events ................................................................. 9

Exercise of the Month .......................................................... 16

Upcoming Events April 18, 2015

West Palm Beach Dojo Weapons Training

1:00 to 4:00 PM – cost: $20.00 Heathcote Botanical Gardens

210 Savannah Road, Fort Pierce, FL For more information:

[email protected]

2015 The Year of the Sheep...

2015 is the Year of the Sheep, you will also see it referred as the Year of the Goat, and on occasions also as the Year of the Ram. In addition to the twelve-year cycle corresponding to each of the animals in the Chinese Zodiac, there are Five Elements (wood, fire, earth, metal, water), which are associated with their own "life force" or "chi". This energy blends with the corresponding animal to determine that year's fortune.

In 2015, the corresponding element is Wood. Wood by its very nature is the element associated with all living things, the "spring" or life renewal process. Wood relates to trees, which relate to the color green. The Year of the Wood Sheep (or Goat) is therefore also known as the Year of the Green Sheep (or Goat).

What does Wood and Sheep mixed together bring?

The Sheep is kind, tender and sympathetic. Sheep are creative and elegant. Because of their softer side, they are symbolic of peace and harmony.

The Year of the Sheep follows a tumultuous Year of the Horse, and heralds a more calm atmosphere. Combined with the evergreen and renewal characteristics of Wood, the Sheep's creativity will be unleashed.

If last year was the Horse's year to gallop and take off, this year will be the year for contemplating and appreciating what has already been accomplished, to think about bringing goodness to others, to take a deep breath and calmly look at what's ahead. A steady path, generosity, and keeping the peace are this year's mantra.

May 2, 2015 Holly Hill Invitational

Tournament Registration: 9:00 AM Competition: 11:30 AM

Holly Hill YMCA 1046 Daytona Ave, Holly Hill, FL

For more information: Mike Myer (386) 255-‐6304 [email protected]

May 2, 2015 Tampa Bay Open Karate

Tournament Yoshukai Academy of

Martial Arts/Kicks for Christ City of Tamp Police Athletic League 1924 W. Diana Street, Tampa, FL

For more information: Cheryl Turner (727) 743-‐1451

Danny Fernandez (813) 404-‐5330

Yoshukai Karate International Spring 2015

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Kyu 9th Reilly Courtney Kaden Mahaney Scott Strickland Sara Summerall

Kyu 7th Madison Hobbs Emmanuel Jiminez Gabby Schattie Storm Schattie Brian Traverso Troy Wharton

Kyu 6th Stuart Bagatell Ella Boone

Kervens Boone Jaxon Carn Alex Dent

Kavin Dhillon Samuel Flores

Mikhail Tariq Garland Taylor Hill Dylan Ivery

Bryan Mitchell Shawn Page

Christian Piescik Huang Qi

Cory Randall Phillip A Schouten

Aisha Sterk Thasya Therandran Wong Liang Yinn

Kyu 5th Malyana Amir Ariella Clanton Gabriel Cruz Sabrina Cruz Tanner Hill

Raymond Jairam Everett Pierce

Kyu 4th Daniel Dudas Quintin Pierce Ivan Traykov

Kyu 3rd Kevin Jairam Rowan Morse

Kyu 2nd Christian Dirocco Hunter Schattie Robert Schattie

Kyu 1st Sydnee Elkins Abigail Patton

Anna Claire Patton 1st Dan Brad Smith

Collin Yager

2nd Dan Tommy Johnson Kaila Kelly

3rd Dan Matt Holland

Congratulations to Sensei Lee Norris, 6th Dan Yoshukai Karate International! On December 1, 2014, Sensei Norris was promoted to 7th Dan Kyoshi in Jiki Shin Ryu Karate (Kumamoto, Japan) by Hanshi Kaicho Inomoto. Earlier in 2014, Sensei Norris was promoted to 5th Dan in Ryu Kyu Kobudo Hozon Shin Ko Kai. This is a traditional style of kobudo (weapons) taught by Sensei Devorah Dometrich (shown below with Sensei Norris).

Attention All Members!

The 2015 Tai Kai Registration Package is now available. Registration deadline is July 1, 2015. We urge you to register early! Participants who register before the deadline will

receive a free T-‐Shirt. Please visit our website at: www.Yoshukai.org

to download a registration package. We now have a PayPal option for ease of payment.

Please contact Christina McClernan at: [email protected]

Spring 2015

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On 27th March 2015, the Yoshukai Karate Australasian Camp was held in Hanmer Springs, New Zealand. The Camp was a great success with visitors from Australia and Malaysia. Thanks to all those who travelled both nationally and internationally to join in the Camp.

The weather was great which meant those Testing were afforded the privilege of doing press-‐ups on knuckles in the gravel without getting wet, as well as the usual forms of cruel and unusual punishment.

Congratulations to Jean Chye who successfully Tested for her Shodan and Thomas Anderson who

successfully Tested for his 3rd Kyu Brown Belt. Both karate ka showed true Yoshukai Spirit in their Tests. Below are some Photos from the Test. Niko and Cole Tainui were lucky enough to join in the fun even though they weren't Testing.

Any Grading where you can't walk the next day is a good one!


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This year saw a growing contingent of children attend who trained hard as well as spending some time in the Thermal Pools and having fun in off-‐road buggies. We also held a childrens Kyu Grade competition with 10 activities. Dojo Rules, Taiho Jitsu 1-‐5, Longest Plank (5 minutes), Longest Wall Sit (3 mins), Press-‐ups in 60 seconds (35), Best 27 Movements, Best Zen Shin Ko Tai, Best Kiotsuke, Yoi, Yame, Best Zenkutsu Dachi and Best Front Kick. Congratulations to Thomas Anderson for the overall winners prize and to all those who won each event. But mostly congratulations to everyone who entered and for trying your best. Remember the only adversary who can truly defeat us is ourselves.

Next Years Camp is again in Hanmer Springs, New Zealand, from Friday 18th March 2016 to Sunday 20th

March 2016. As always all visitors from near and far are welcome to attend.

Derrick Wong was our newest member at Camp so received a traditional welcome to Yoshukai.

Spring 2015

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The short definition of metabolic training is completing structural and compound exercises with little rest in between exercises in an effort to maximize calorie burn and increase metabolic rate during and after the workout. FYI, your metabolism (aka metabolic rate) is how many calories your body burns at rest. So that’s the short definition, but here’s a deeper look at metabolic training: 1) Metabolic Training Uses Large Muscle Groups “Structural and compound exercises” are types of exercises that require a maximum amount of energy because multiple joints are involved like a Squat with a Press. Sitting down and doing a biceps curl is like the exact opposite of hard-core metabolic training. A metabolic training purist may tell you almost all exercises should be structural, which means the spine is loaded and the legs are engaged to some degree during the exercise. I think you can still make a workout metabolic without engaging the legs every exercise as long as the weight lifted is heavy enough, or the intensity of the exercise is very high. For example, doing a bench press then a chin up back to back can be quite metabolically intense. 2) Metabolic Training is High Intensity Metabolic training is high intensity anaerobic exercise that makes you breathless. If you are completing a metabolic workout and you are not breathing hard and sweating, something is wrong. Ideally you should be lifting as heavy as you can and resting as little as possible between sets.

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The downside in my mind of some metabolic training is that it can be so intense so that your lips turn white and you want to puke. Personally, I like workouts that are tough, but not so tough that I never want to work out again. From a 1 to 10 scale, the workouts that I do and those I designed for the BuiltLean Program are around 5 to 8 in terms of their metabolic intensity. If you are doing metabolic workouts all the time, your body may not be able to recover properly. The extreme of metabolic training is CrossFit, where a few intense exercises will be repeated in a circuit with little to no rest to push the body to its absolute limit. This training is usually reserved for seasoned athletes and the military but more recently, has been taken up by average fitness enthusiasts for better, or worse. 3) Metabolic Training Makes You Feel The Burn A metabolic workout should help create a burning sensation in your muscles as you are working out. So by your last rep of a given exercise, you should be feeling a burn in your muscles. While the depth of the muscle stimulation from metabolic training is not as deep as a bodybuilding program where you hit one muscle the entire workout, it’s still significant. It’s not clear exactly what causes muscle burn (the old theory of lactic acid build up has since been debunked. We do know that with an increase in muscle burn comes a favorable hormonal response to help the body burn fat and/or build muscle. I’m a big believer in working muscles intensely and going for that muscle burn.


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Metabolic Training Benefits Below are just a few of the benefits of a metabolic style of training: Metabolic Training Benefit #1: Improved cardiovascular capacity While metabolic training is not “aerobic” like going for a jog, some studies have shown anaerobic exercise such as high intensity interval training can increase in V02 max beyond that experienced by exercisers following an aerobic program. Metabolic Training Benefit #2: Improved hormonal profile Several studies have shown that hormones that promote “lipolysis” (the technical term for fat loss) increase as a result of high intensity strength training. I don’t want to bore you with all the studies, but strength training in general has been shown to help improve hormonal profile, and metabolic training is debatably the best type of strength training to elicit the most powerful hormonal response. Metabolic Training Benefit #3: Serious calorie burn While calorie burn studies come to different conclusions as to the total calorie burn of metabolic training, it certainly burns a ton of calories. The calorie burn during a workout is easily around 500 calories for a 30 minute workout, but it also increases metabolic rate from anywhere between 10% to 25% for up to 48 hours, with some studies showing an increase in metabolic rate for up to even 72 hours. This equates to hundreds of extra calories, which over the course of a few workouts can become significant. Intuitively I think the “afterburn effect” as

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it’s called makes sense, because you are shocking your body, creating an oxygen debt (i.e. excess post-exercise oxygen consumption), and causing muscle damage (in a good way), which the body needs to repair to become fitter and stronger. This extra repair to get your body back to homeostasis requires a lot of extra energy. It’s just difficult for researchers to measure accurately, especially after exercise. Example Metabolic Training Exercises Here are just a few examples of what would be considered “metabolic exercises”. • Hang Clean & Press • Push Press • Snatch

The following is an example of a metabolic workout that I put together: Perform 2-3 Sets of each Superset (about 30-45 seconds rest between supersets), shoot for 10-15 reps. A superset pairs two different exercises that should be performed back to back with little, or no rest. Always warm up! Superset #1 Barbell Squat Standing Dumbbell Shoulder Press Superset #2 Standard Lunges Incline Dumbbell Bench Press Superset #3 Single Arm Dumbbell Row V Up (lying flat on the ground keeping your legs straight, bring your legs off the ground 2 feet and simultaneously crunch up, arms extended, and touch your knees, then back down). by Marc Perry, CSCS, CPT | January 10, 2011 | Updated: February 5, 2015

Spring 2015

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2014 – 2015 Tournament Standings

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Yoshukai Internal Tournament Circuit Rules

If you compete in a tournament you will receive one (1) point. If you place, the following additional points will be awarded: • First Place = 3 points • Second Place = 2 points • Third Place = 1 points

One (1) point will be given to any 4th Dan or above for attending and officiating at tournaments provided they dress out, giving them the opportunity to earn a shoulder patch as well. A legitimate tournament is any tournament that is recognized by the local karate community (please see the list below).

Points will be collected for a maximum of 5 tournaments. Points for competing and placing will be added up to determine winners of the internal tournament circuit at next year’s summer camp. In order to receive the TEAM YOSHUKAI shoulder patch, you will need to have a total of 4 points for attendance and competition.

Division Cummulative Points Total Points Name Dojo Age Belt Attended Kata Kumite Kobudo

Robert Schattie Port Orange Adult Brown 3 4 5 5 17 Isis Le Tolbert Vero Beach Youth (F) Brown 2 5 5 4 16 Parker Bledsoe Port Orange Teen Brown 3 5 3 4 15 Sunnatila Obidov Port Orange Youth Black 2 4 4 2 12 John Clanton Vero Beach Adult Black 2 0 6 2 10

Mike Mendelson New Port Richey Executive Black 2 0 1 6 9 Daniel Dudas Port Orange Teen Green 1 3 3 1 8 Lonnie Kelly Golden Isles Adult Black 1 3 0 3 7

Sukhrob Obidov Port Orange Youth Brown 2 1 3 1 7 Cory Randall Vero Beach Youth Yellow 1 3 1 2 7 Shawn Page Vero Beach Youth Yellow 1 2 3 0 6 Kaila Kelly Vero Beach Adult (F) Black 1 1 3 0 5

Hunter Schattie Port Orange Teen Brown 2 2 1 0 5 Christian Dirocco Vero Beach Teen Brown 1 0 1 2 4 Justin Guerra Vero Beach Adult Black 1 0 0 2 3 Sara Summerall Vero Beach Youth (F) White 1 2 0 0 3 Paris Claudio Port Orange Adult (F) Black 2 0 0 0 2 Mike Myer Port Orange Executive Black 2 0 0 0 2 Dylan Ivery Golden Isles Teen Green 1 0 1 0 2 ChrisClanton Vero Beach Youth Green 1 0 1 0 2

Heather Cousino Vero Beach Youth (F) White 1 1 0 0 2 Ariella Clanton Vero Beach Teen (F) Green 1 0 0 0 1 Adam Beaupre Port Orange Adult White 1 0 0 0 1

Catherine Cousino Vero Beach Youth (F) Yellow 1 0 0 0 1


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• Recognized categories of competition will include: o Kumite (fighting) o Traditional Kata (no musical or team forms) o Traditional Weapons (no musical or flaming weapons)

Please note: we will no longer send out reminder emails to instructors requesting tournament results! It will be up to each student (or your instructor) to submit his/her (or your) tournament results (by email) to [email protected]. Any student not sending in their results will not have their points recorded! PLEASE DO NOT FORGET TO SUBMIT YOUR TOURNAMENT RESULTS!

Sensei Mike Mendelson wins 1st Place in Kobudo at the “Battle of the Ridge”

Nicely done!

Congratulations to Mr. John Clanton (Bamboo Dojo) for winning the Grand Championship Kumite at the Battle on the Ridge Invitational! Mr. Clanton demonstrated excellent skill, great character and above board sportsmanship, a well deserved win!

Port Orange Yoshukai Dojo in full attendance at the Gainesville Challenge earlier this year!

Spring 2015

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April 18, 2015 West Palm Beach Dojo Weapons Training 1:00 to 4:00 PM – cost: $20.00 Heathcote Botanical Gardens 210 Savannah Road, Fort Pierce, FL For more information: John Alford [email protected]

May 2, 2015 Holly Hill Invitational Tournament Registration: 9:00 AM, Competition: 11:30 AM Holly Hill YMCA 1046 Daytona Ave, Holly Hill, FL For more information: Mike Myer (386) 255-‐6304 [email protected]

May 2, 2015 Tampa Bay Open Karate Tournament Yoshukai Academy of Martial Arts/Kicks for Christ City of Tamp Police Athletic League 1924 W. Diana Street, Tampa, FL For more information: Cheryl Turner (727) 743-‐1451 Danny Fernandez (813) 404-‐5330

June 13, 2015 Palm Bay Invitational Karate Tournament Palm Bay Community Center 1502 Port Malabar Blvd, Palm Bay, FL For more information: Bill Wahne (321) 302-‐6227 [email protected]

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June 2015 – TBD YKI Pre-‐test Kata and Kumite Training 1:00 to 4:00 PM (open to all YKI members) Cost: $20.00 Location: TBD For more information: Mike McClernan [email protected]

July 23-‐26 2015 Tai Kai 2015 Summer Camp Check-‐in: 12:00 to 6:00 PM Webber International University 1201 N. Scenic Hwy, Babson Park, FL Registration deadline: July 1, 2015 For more information: Christina McClernan (352) 262-‐8376 [email protected]

August 15, 2015 Bamboo Dojo Tournament Vero Beach Heritage Center 2140 – 14th Ave, Vero Beach, FL For more information: John Matthews (772) 770-‐2491 [email protected]

September – November, 2015 – TBA*

October 2015 – TBA*

November 2015 – TBA*

*Please check website for updated information

Official YKI Tournament Circuit Event!


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Spring 2015

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La)Casona,)Latin)&)Caribbean)Cuisine)Square)Deal)Battery)

Ed)Morse)Cadillac)of)Tampa)Fisher)Aluminum)&)Screen)Repair))Law)Offices)of)Darrigo)&)Diaz,)P.A.)

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CALL!FOR!MORE!INFORMATION:!!727074301451!!*!!!813040405330!

Hosted)By:)))Sensei)Danny)Fernandez)Sensei)Cheryl)Turner)Sensei)Erica)Fisher)

• Trophies)Awarded)For)1st,)2nd)&)3rd)Place)

• All)receive)a)participation)medal)• Grand)Champion:)3)FT)Trophy)Each)

A"Special"Thank"You"to"Our"Sponsors:"

YoshukaiYoshukai Academy of Martial Arts Academy of Martial Arts & & Kicks Kicks forfor Christ Christ Presents thePresents the

Saturday May 2nd 2015 City of Tampa Police Athletic League PAL

1924 W. Diana Street Tampa, FL 33604

Doors Open at 8am * Tournament Begins at 9:30am Black Belt Meeting at 8:30am

"

Forms""*""Weapons""*""Sparring""

Divisions:""Children"""Teen"""Adult""

Cost: $30 1 Division $50 2 or 3 Divisions Spectators - $5

$100"Award"to"the"school"with"the"most"participants!""$100"Award"to"Adult"Black"Belt"First"Place"Kumite"Winner!"

Spring 2015

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Palm Bay Invitational Karate Tournament Saturday, June 13th, 2015

Palm Bay Community Center

1502 Port Malabar Blvd NE, Palm Bay 32905

Tournament Director, Sensei Bill Wahne: 321-302-6227

Email: [email protected]

Palm Bay Community Center: 321-952-3443

Participant’s (Competitor’s) Fee - $25.00 any/all events Novice Participant’s Fee - $5.00 (ages 6-10)

Spectator’s Fee - $5.00 Cash or Check (check payable to Bill Wahne)

Payment due the day of the tournament at registration

Competition-divisions for all ranks through 3rd Dan

Awards for 1st, 2nd and 3rd place in all divisions

Certificates presented to all other participants

Schedule: • Registration (all participants) – 9:00 AM

• Black Belt Meeting – 10:00 AM

• Competition Begins – 10:30 AM (sharp)


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Spring 2015

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Announcing the 22nd Annual

Bamboo Dojo Inv i ta t iona l

Karate Tournament

Many Martial Arts Styles Represented

Competition includes: KATA • KOBUDO • KUMITE

Entry Fee: $5.00 for Spectators $40.00 for Competitors (includes all events)

For more information call: John Matthews at 772-234-1512;

or The Bamboo Dojo at 772-770-2491

Saturday, August 15, 2015 Registration opens 9:30 AM

Competition begins 11:00 AM Vero Beach Heritage Center

2140 - 14th Avenue Vero Beach, FL

Downtown - Across from the Bamboo Dojo


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YOSHUKAI KARATE INTERNATIONAL

www.YoshukaiKarateInternational.com

DOJO DIRECTORY

UNITED STATES The Bamboo Dojo

www.the bamboodojo.com

Port Orange YMCA [email protected]

Suncoast Yoshukai [email protected]

Sylacauga Karate School, AL [email protected]

Shinjitsu Dojo, Gainesville, FL [email protected]

Titusville Yoshukai Karate International www.tyki.org

West Palm Beach Dojo [email protected]

Golden Isles YMCA, GA [email protected]

Yoshukai of Tampa Bay www.YoshukaiTampaBay.com

GERMANY Yoshukai Essen http://i-defense.de/

AUSTRALIA www.yoshukai.org.nz

Sydney City Dojo [email protected]

Melbourne Dojo [email protected]

NEW ZEALAND www.yoshukai.org.nz

University of Canterbury Dojo [email protected]

Tokomaru Dojo, Palmerston North [email protected]

Wellington Dojo [email protected]

Westburn Dojo, Christchurch [email protected]

MALAYSIA Koru Sports Academy

www.korusportsacademy.com

"Keep your fears to yourself but share your courage with others…" - Robert Lewis Stevenson

Dumbbell Hang Clean & Press The barbell clean and press is a classic power lifting exercise that develops strength and power in your lower and upper body. The challenge is that it can be very difficult to learn, while putting significant pressure on your wrists and lower back. If you still want a great power exercise but don’t want to spend the time to learn the barbell clean and press, the Dumbbell Hang Clean & Push Press is a great alternative.

Step 1 – Start out with dumbbells either at your sides, or in front of your thighs depending on what variation you are using.

Step 2 – Lower the weight while keeping your back slightly arched.

Step 3 – Forcefully use your legs and hips to throw the dumbbells upwards towards your shoulders. Your arms and shoulders are involved in the clean, but the strength and power comes from your lower body. Keep the dumbbells as close to your body as possible during the entire movement.

Step 4 – Squat down slightly to help catch the dumbbells at your shoulders using a neutral grip. A neutral grip puts less pressure on your rotator cuff than a fully pronated grip where you palms are facing forward.

Step 5 – Squat down a few inches, then explode the weights off your shoulders. Catch the dumbbells like in Step 4.

Perform 5 sets of with 30-60 seconds rest in between sets. The result is a high-intensity, full body workout that creates a metabolic training effect and boosts your metabolism.

Variations for starting position are shown below:

yki newsletter 2015q1 - yoshukai.org newsletter 2015q1.pdfburn (the old theory of lactic acid build...

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