Training Rules

SAFE PRACTICE & TRAINING RULES

• Make sure you are warmed up before deep stretching or starting a high intensity exercises – in and out of class. 
• It’s normal to experience some soreness in the early stages of your training, as your body is changing and getting used to the new exercises.  Most of the exercises you will learn are Adjustable. But making the adjustments are in your own hands. Do adjust the intensity of the exercises, and find your comfort zone.
• In case certain positions/ exercises trigger PAIN (not just slight discomfort, which you should tolerate) you should change the position you are in or STOP immediately and inform your instructors.  Do the same if you feel faint or nauseated. 
• You are advised to drink enough water before training starts, as drinking while session is in progress may not be permitted. At the same time you are advised to avoid drinking TOO MUCH right before you step into class and also, you should not have a heavy meal within 2 hours before starting your training.
• You must NOT attend class if/when you are under the influence of alcohol (or any other substance). If you are believed (by your trainers) to have broken this rule your membership may be cancelled immediately. 
• For best results you are advised to take home what you learn in class and self-train possibly with a partner. But you are advised to be EXTRA CAREFUL if you choose to train with a partner. As there is risk of inflicting serious damage to yourself or your partner by accident.  Treat karate like a sharp knife in your hands. Don’t PLAY with it.  Basically, the techniques and exercises that you are not in control of you should stay away from and only practice them under direct supervision of your trainers. 
• Every student has different abilities and reasons for study. These must be respected.
• It is every student’s responsibility to protect oneself and his/her training partners and prevent accidents and injuries at all cost during training.
• Make sure your nails are cut and do not wear any jewellery in class.
• You must wear your hand-wraps when you attend a Fitness Kickboxing session and protective equipment if/when sparring with a partner (at least: Mouth guard, proper gloves, and men a cup)    
• There shall be no ego conflicts in the dojo and insolence is never tolerated. Stay in control of your emotions.
• You must always ensure that you are on top of your health and, if your state of health changes from time to time (heart condition, blood pressure, pregnancy, or…) you must check with your doctor and ensure that training with high intensity is suitable for you.  Do check with your doctor before you attend your next class. 
• Training in martial arts is safe and, is a lot of fun when players respect the rules and practiced carefully.  Relax, and enjoy.     

IMPORTANT:

• The techniques you will learn in your course will give you the ability to hurt people seriously.  You are expected to always remember that the self defence skills you learn here may ONLY be used in class under supervision of your instructors – with utmost control, or, in a Serious Self Defence situation - as a last resort.  You must refrain from playing games with karate and, should not misuse your aquired skills in an unlawful manner.   Failure to comply with this rule may result in expulsion of the member.    

KARATE IS AN AXULILLIARY OF JUSTICE

Master Gichin Funakoshi

Etiquette

• Every class starts and ends with a formal ceremony. Which (often) includes a short meditation. You should try to arrive on-time and participate in this ceremony.
• In case you are unavoidably late; Take up a kneeling position at the entrance of the dojo until Sensei signals permission for you to join the class – do not run in.  After being waived in (bow) warm up on your own quickly and join the group. (Black Belt Fit members simply inform your trainer that you wish to jump in)
• It is customary to address your instructors and seniors using the correct terms.
  Sensei: for Leader/Teacher/Master and Sempai (for Senior/Assistant instructors).  YOU are a sempai to who is below you in rank. 
• Proper responses;  In response to questions or commands given by your instructors:  
  > When your name is called: “yes-sir”  or “yes-mam”   
  > When you here “attention”: “yes-sir” or “yes-mam”
• “OSS”:  Oss is a slang karate-ka language used in traditional dojos by all practitioners, used in situations like: > When a command is given, particularly to the whole group (individually too – or “yes-sir” in individual cases). (example: everyone 10 more push ups! “OSS” 
  > When you first greet other karate-kas (sempai/kohai both) and particularly your sensei (instead of saying hello)   > When you enter or leave the dojo   > when (generally) a bow is called for (towards Shomen, sensei or other players)  > when a change in the exercise or intensity is called for (“now, go super-slow” – “OSS”).
• In a martial art dojo a bow replace a verbal “Thank You” . For example after you ask a question of sensei/sempai and receive your answer, before walking away, go the extra mile and bow (oss). 
  With every bow you show that you are here to become a better, more respectful and humble person, and  not only to learn how to fight.
• Talking should be minimized during practice. If it is necessary to ask a question of your instructors first raise your hand and await their acknowledgment. 
• You should use the schools approved uniforms during training.  Wearing shoes is NOT permitted in Karate classes. In Black Belt Fitness/Kickboxing classes however, you may wear shoes if you wish.  
• Do not lounge around the dojo, especially when sensei/sempai is explaining or demonstrating something.
• Avoid yawning, burping, chewing gum and especially do not use coarse language or other acts likely that will offend the etiquette of the dojo. 
• The lower ranking participants (in each class) will be responsible for setting up/putting away the Shomen and, to put away the equipment used during training at the end of each session.  (You should go out of your way and offer to take over, when sensei or sempai engages in any tasks as such)
• The Powerhouse Code:  “Focus your mind, Focus your heart, Focus your body”. 
• “Train Harder”  That’s our motto.   (What is YOUR motto?

Common Terms:

• Sensei: Master/Instructor
• Sempai: Senior  (Assistant instructors are to be called ” Sempai”–  consistently)
• Dojo: the Place where the Way is studied (training place for martial arts)
• Shomen: the Front of the dojo where the picture of master Funakoshi is displayed

Particularly members attending the “Karate” classes are expected to apply every point of etiquette consistently. Expectations are lower from members attending Fitness Kickboxing/Black Belt Fit classes, but still, it would be nice to see that everyone cares to learn and apply every point of etiquette and respect all training rules consistently.  The Powerhouse is a dojo after all (not a gym). 

Terminology

STANCES

• Shizentai: Natural stance
• Zenkutsu-dachi: Front Stance
• Kokutsu-dachi: Back stance
• Kiba-dachi: Horse stance
• Shiko-dachi: Straddle leg stance
• Fudo-dachi: Rooted stance
• Neko-ashi-dachi: Cat stance
• Sanchin-dachi: Hourglass stance

BLOCKS

• Gedan-barai: Lower section Block (or, low block)
• Age-uke: Rising block  (or high-block)
• Soto-uke: Mid-section block
• Shuto-uke: Sword-hand block
• Uchi-uke: Inside-out block
• Nagashi-uke: Brushing-block
• Kakiwake-uke: Double arm block
• Manji-uke: Double block at the end of Heian Godan

STRIKES

• Shuto-uchi: Sword-hand strike
• Uraken: Back-fist strike
• Kentsui: Hammerfist strike
• Empi: Elbow strike
• Nukite: Spear-hand strike
• Haito: Ridge-hand strike
• Hiza-geri: Knee strike

PUNCHES

• Choku-zuki: Straight punch
• Gyaku-zuki: Reverse punch
• Kizame-zuki: Jab
• Oy-zuki: Lunge punch
• Ren-zuki: Double punch
• Sambon–zuki: Tripple punch
• Kagi-zuki: Hook punch
• Age-zuki: Rising punch

KICKS

• Mae-geri: Front Kick
• Mawashi-geri: Roundhouse kick
• Yoko-geri: Side kick
• Yoko-geri keage:  Side snap kick
• Yoko-geri kekome: Side thrust kick
• Ushiro-geri: Back kick
• Ushiro-mawashigeri: Spinning back kick
• Ura-mawashi-geri: Reverse mawashi-geri
• Kizami-maegeri: Short form front kick
• Kizami-mawashigeri: Short form roundhouse kick (using front leg)
• Fumi-komi

KUMITE

• Gohon kumite: Five step sparring
• Kihon Ippon Kumite: Basic one step sparring
• Sambon kumite: Three step sparring
• Jyu ippon kumite: Semi free sparring
• Jyu kumite: Free sparring

OTHER:

• Yoi:  Ready (or, get ready)
• Yame: Stop/Finished
• Rei: Bow
• Kiotsuke: Attention
• Dojo: The place where The Way is studied
• Karate-do: The Way of the Empty Hand
• Karate-ka: Karate practitioner
• Sensei: Leader (loosely translated as teacher or coach)

COUNTING IN JAPANESE

1: Ichi   2: Ni    3: San   4: Shi    5: Go   6: Roku  7: Shichi  8: Hachi   9: Que   10: Jyu

SHOTOKAN CODE

• To seek perfection of character
• Be faithful
• Endeavor
• Respect others
• Refrain from violent behavior

THE POWERHOUSE CODE and OUR MOTTO:
> Focus your mind    > Focus your heart    > Focus your body.   >>> Train Harder.

TIP: Learn those that are bolded first