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The equipment requires proper care so that it maintains maximum protection for its entire life span. After use, the equipment should be wiped clean and the men checked for scratches. It should be replaced when cracks appear or serious scratching has occurred. The equipment should not be struck by full contact, uncontrolled techniques, nor by weapons.
Makiwara
The makiwara is the most important piece of training equipment in karatedo. It typically consists of a wooden board covered with straw rope. It is used to develop the power, speed, stance, and form of every technique and at the same time condition natural weapons such as the fists, knuckles, elbows, knees, and feet. Practice with the makiwara toughens the skin, strengthens the joint's articulation, and generally strengthens the technique. It used to be the only way to practice delivering blows with full force and it was used to learn proper concentration of force and focusing of the whole mind and body on the target. In modern karatedo, protective equipment allows the student to work on a moving target. This has somewhat lessened the use of the makiwara, which, however, still remains essential, especially when training by oneself.
The makiwara should be approximately six feet high (the height of a man) and have just enough spring in it to absorb the shock of the impact without generating too great a reaction force. This reaction force is absorbed by the body and may damage the joints or be detrimental to the organs, particularly the heart, if absorbed in a straight line through the limbs. If the expression of force causes as much damage to the instrument generating the force as to the target, the purpose is defeated. In earlier times, karate practitioners practicing on the makiwara over a long period of time sometimes sustained internal injuries (especially when the joints were locked and the body not fully twisted into techniques). Cyclists have discovered that using their limbs, particularly their arms (elbows and wrists), as shock absorbers to buffet and dissipate the jolts received from the ground, tires them immeasurably less than absorbing these shocks directly. Their consequent gain in stamina is obviously a sign of less body damage occurring, thus reducing the amount of energy needed to maintain the exercise, and allowing for the maximum gain with the minimum expenditure. This is a primary axiom of all athletic motion, and one of the reasons why in Kenkokan karatedo, the punching arm is slightly bent and shoulders are fully twisted so that they end up being perpendicular to the target. In this way the reaction force is better absorbed and dissipated by the arm and shoulders. For further explanation and evolution of these principles of dynamics, see Chapter 3, p. 29.
Makiwara can also be tailored for developing hand and foot techniques. After constant striking, makiwara can lose their resiliency and become slightly deformed. So it is preferable to have two separate makiwara, one for the hands and one for the feet.
Other equipment used in the practice of karatedo includes sandbags and speed bags to develop the power and speed of techniques, dumbbells and weights for general conditioning, and iron clogs or weights specially designed to strengthen kicking and punching.
b. Karatedo Etiquette
Karatedo practice begins and ends with courtesy. The politeness surrounding combative activities like kumite or shiai is certainly inherited from the origins of karatedo and is an essential element of the art because of the potential danger involved if both partners do not display an attitude of restraint, respect for each other, and sportmanship. In training, both partners are, in fact, trying to improve themselves and each other. They must therefore control themselves to avoid any risk or injury. This is true of any martial art (budo). Budo not only means "the way of weapons" but also "the way of non-violence." The true goal of karatedo is to win without hurting the opponent; that is the meaning of the bow which precedes and follows every act in karatedo. It is a gesture of respect for the opponent and a reminder to oneself of the spirit in which karatedo must be practiced. The bow is not merely a physical gesture but an expression of one's whole attitude.
There are three different forms of the bow:
a) Keirei is the ceremonial salutation used to bow to your instructor or to show your respect for others and the dojo. To perform keirei, adopt the musubi dachi stance with your hands falling naturally on each side of your body. Bend your head and shoulders 25° to 30° forward with your eyes looking downward and your hands in front of your knees. Keep this position for about two seconds then look up.
b) Kenko ritsurei is the fighting salutation used to bow to your opponent (or partner during practice). Standing in the shizen hontai stance a few feet from your opponent (3 yards in a shiai), look him straight in the eyes and bend the upper part of your body 10° to 15° forward without losing eye contact. Your arms should be extended in front of your thighs, hands closed. Hold this position for one second then straighten your body. As soon as you have bowed the fight is engaged.
c) Zarei is the sitting salutation (ceremonial and fighting bow). Standing in the musubi dachi stance, bend your left leg and put your left knee, then your right knee, on the ground (your knees should be the width of two fists apart). Put your hands on your thighs, keeping your body straight by pulling your shoulders backward. Look at your opponent; then bend the upper part of your body 45° forward, bringing your hands down in front of your knees. Hold this position for two to three seconds, then straighten your body and stand up on your right foot first in a musubi dachi stance. In the fighting form, kenko zarei, you sit down on the tip of your toes and bend your body 10° to 15° forward keeping eye contact with your opponent.
c. Hygiene, Diet, and Training Schedule
A proper diet, good hygiene, and careful planning of practice are essential in supporting efficient training regimen for karatedo. They help prevent sickness, abnormal tiredness, and injury.
The practice of karatedo should take place in a clean dojo to avoid breathing dust and dirt. For the same reasons, karatedogi must be kept unspoiled and protective equipment kept in good order to avoid any risk of injury. Before practice it is advisable to eat lightly, preferably high energy foods rich in glucose, which provide the muscles with adequate nutrition during practice. The bladder should be empty to avoid risk of rupture. Always practice with full dedication, putting all of your body and mind into it while exercising enough control and care to avoid accidents. Because the digestion process slows down after practice due to physical exhaustion, slowly ingest high calory foods containing vitamin B and glucose to help speed up the recovery process.
The lactic acid remaining in the muscular tissues must be evacuated by doing some light exercises accompanied by deep breathing, meditation, relaxation, massages, and rest. A good sleep is the best way to recover from practice as it relaxes all the body, facilitates blood circulation, and regenerates the nervous and cerebral activities.
A training schedule should be established by any student who wishes to attain proficiency in karatedo. Such a plan should reflect the student's goals in karatedo, his life habits (such as the time he can devote to karatedo both in and outside the dojo), and his physical condition. The student should consult his instructor in setting up his own schedule. As karatedo is practiced all year round, it may become monotonous and tedious without a schedule which defines the activities and goals to be realized on a daily, weekly, monthly, and yearly basis. The annual plan should reflect all of the major activities the student wants to undertake such as competitions and tournaments, training camps, and grading examinations, etc. Accordingly, a monthly plan can be derived and broken down into weekly and daily schedules. It has already been indicated that a schedule must be specifically designed for each and every student, however, examples of daily and weekly schedules are as follows:
Daily schedule
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