Hojo Undo is a Japanese term, translated as “supplementary exercises”.  Routinely exercising, practicing karate basics, practicing kata, and training with others will harden your body, increase your speed and timing, and improve your footwork.  There are several different types of traditional karate exercise equipment that can be traced back into ancient Chinese martial arts. Today, the most commonly used are the Makiwara, the Chi-ishi, the Ishi-sashi, the Nigiri Game, the Kongoken, and the Tan.  However, a good pair of running shoes or modern gym with free weights or exercise machines also fits into the umbrella of hojo undo equipment.  There are many traditional exercises associated with each piece of equipment.  However, like bunkai, there is no limit to the exercises a student can conceive.

 

Makiwara: a padded striking post used as a training tool in various styles of traditional karate.  Next to your Sensei the Makiwara is one of the best teachers in the dojo.  The Makiwara is patient, unbiased, and untiring.  However, it can be unforgiving and brutal if not used correctly.  Learn to work with the Makiwara from an experienced teacher, start slow and easy, train frequently, pay attention to and rest all pain, and your conditioning and technique will improve.

 

 

 

 

 

Chi Ishi:  Weights (usually concrete) attached to a wooden pole.  The practitioner grips the end of the wooden pole (opposite the weight), and uses the Chi Ishi to strengthen the hands, arms, shoulders, and chest.

 

 

 

Tetsu / Ishi Sashi: Are weights in the shape of padlocks.  They can be used to strengthen the arms to increase punching and blocking speed and power.  Additionally, they can be used as additional weight on the feet to increase leg strength.  Caution should be used when training with Ishi Sashi.  Punches, blocks, and kicks should be done slow to prevent damage to joints, ligaments, and tendons.

 

Nigiri Game: are ceramic jars. Sand or stone is added to the jars to change the weight.  The jars are gripped around a lipped rim. Then, while holding the jars, the karate-ka moves in varying stances, in order to strengthen the arms, shoulders, back, and legs.

 

Kongoken: a metal bar formed into an oval that can vary in weight and is used to condition the arms, legs, strengthen the wrists and core. This was used by wrestlers in Hawaii, and adopted into the Hojo undō by Miyagi Sensei