Beginners Gains

http://docs.google.com/viewer?a=v&q=cache:my5yw8o62jEJ:www.minrec.org/wilson/pdfs/The%2520Kiai.pdf+kiai&hl=en&gl=au&pid=bl&srcid=ADGEEShkVOct2Cerhxzz0j9KIfaNoIxkgpcx3aYUKT18bqSclUK8jGfgrsVoUjz8c_k3pu65mxga-Xc6QvAK69HLpCOF_17mwmb-dD6HkXEEZrR9kB8qzJfw97eB-XwnajMbTtglR4V9&sig=AHIEtbRxjkC2jIEGLeL3LZ2w9yJ9_Fa6-g

Everyone who’s been training in karate for more than a week or two knows that the kiai is a loud yell. That would seem to be pretty simple. But in reality the subject of the kiai is complex and profound, involving critical aspects of the body, the mind, and the spirit, and having numerous uses and applications. In truth, no one masters or even understands a martial art without mastering the kiai. So it is important that students realize from the very start that “the yell” is not a trivial, expendable, slightly silly bit of melodrama; rather, it is a core concept and an essential skill to be taken very seriously and to be practiced and refined at every opportunity.

Derivation

As the word implies, a central aspect of kiai is ki, originating in the Chinese word qi, in reference to breath, emotions, and (in Oriental medical theory) life energy force. Martial artists in the Orient have long believed they can harness this energy through correct training and use it to achieve paranormal fighting abilities. One method of channeling ki energy is the kiai…

The term kiai is a contracted nominal form of the phrase ki ga au (literally, to harmonize), which in the martial arts means to channel your own energy in harmony with that of your opponent so as to increase the destructive force of your technique. A related phrase is ki o awaseru, to blend or harmonize with another’s intent or action. This is a high-level concept in fighting, to “become one” with your opponent rather than clashing ineffectually, and it is interesting to find it embodied in a word which seemingly refers to a yell. This accounts for the common but perplexing translation of kiai as “spirit meeting”. In tactical terms it means that the stronger mind fuses with the weaker in order to control it. For the samurai this was an aspect of shinki-jutsu, the general art of uniting opposing minds under the control of one. In an even broader interpretation, kiai is sometimes regarded as the manifestation of the Active Principle (Aiki or God) of the Universe.

In the sense of its harmonizing effect, kiai also bridges the mind and body of the practitioner himself to achieve a perfect meeting and coordination of the timing and focus of a technique at the moment of execution…

The kiai is so fundamental to karate training that instructors commonly use it as one measure of a student’s progress. Donn Draeger, in his 1973 book on Classical Budo, wrote:

`A well-made kiai produces a characteristic sound that makes the ears ring: it seems to come from a source deep within the trainee, and not merely to be caused by the vibration of his vocal cords. The tonal fidelity of the kiai is much like the unforgettable, deep-seated rumble of a lion at bay. The kiai indicates the degree of integration of mind and body in the execution of a technique. It is an unfailing source of information for the master, who thereby knows the trainee’s level of achievement…’

Master Hidy Ochiai remarks that volume is not always a requirement for a good fighting kiai: “When you are at an advanced level you can execute a good kiai without obvious shouting or yelling. Mere shouting does not mean a good kiai, and a good kiai may or may not produce a loud shouting or yelling…” Kiai is essential for students, but ultimately, as Ocahiai says, the actual vocalization of a sound becomes optional at the master level. Sun Tsu, in the ancient Chinese classic The Art of War, wrote that in swordsmanship the acme is reached when “at last practice is silent”.

I am completely distracted by Ivan.
I find guys that are around my height(5’6) and are very strong, very intriguing. :smiley:

About those people in the gym wanting to work in with you, just say no, you were there first. You could nicely say no if you are worried about seeming like a bitch. Is it possible they are interested in you and are looking for a way to chat you up?

There needs to be more Ivan pics with him wearing less clothing, I couldn’t find any. :frowning:

[quote]PB Andy wrote:
too bad the dude got busted for doping ;| darn![/quote]

dammit! way to ruin the Bulgarian bon bon …oh well. still is tasty :slight_smile: i take it oly dudes dope the same as everyone else, that’s disappointing.

WORD! you’ve been training your KIAI as well!! I’m so down! Channeling the power!!

Heh, I am too reserved and English to shout during my workouts. I’ll grunt a bit, if the effort warrants it, but that’s it.
And yeah, I’d definitely nom Ivan’s quads.

Ivan is nice. I truly admire how focused and disciplined you are in your training. You shouldn’t feel bad about that in the gym. Other athletes will understand.

Like you, I am not a gym chatter. I avoid eye contact with people so as not to invite conversation. If someone asks if they can work in and I don’t want to accommodate that, I say “I’m sorry but that doesn’t work for me. I should be done in about xx minutes and would be happy to come find you and let you know that I’m finished.” That way, they don’t tend to hover until I’m done. And truth be told, I HATE being watched when I’m lifting. I’ve actually made my coach leave the area on big DL pulls because I suffer such “performance anxiety.” Funny that I can get up on a platform at a meet.

In no way should you be run off when you have the equipment first. So don’t let yourself get intimidated like that.

And as far as body type goes, people constantly say “you don’t look like a powerlifter . . .” to me because I have a way more long, lean build than most people who compete and I’m small. Never let that deter you.

[quote]alexus wrote:
yes. his quads are good. and he has hawt abz lol. i think he is the poster dude for Oly Lifting.

edit: he’s five foot six. lol.[/quote]

That’s one of my favourite pictures. Yum!

That is some delicious looking Ivan eye candy. 5’6" works for me. Thanks!

I really like how Snapper handles herself in the gym with folks wanting to work in. I’ve never actually had anyone ask me to work in (probably due to my tiny squat weights) but I’m stealing this if’n needed.

Keep on working’ it hard!

Nom, nom, nom indeed!

Interesting little write up on the kiai, especially when you start thinking of applying it to explosive lifting movements.

The bit about the stronger mind controlling the weaker mind is pretty cool. It reminds me of a drill we do where the class surrounds one opponent. Each person gets an number and random numbers are called out. The person with the number that’s called attacks the opponent in the center.

At the time there was an experienced black belt in the center. One of our brown belts was called to attack and the black belt turned to him an let out a kiai that stopped the brown belt in his tracks. It totally stunned him. We had a good laugh about it after, but it was surprisingly effective in that situation.

Keep up the awesome work in here!

[quote]nlmain wrote:

[quote]alexus wrote:
yes. his quads are good. and he has hawt abz lol. i think he is the poster dude for Oly Lifting.

edit: he’s five foot six. lol.[/quote]

what a tasty treat ;)[/quote]

Dammit once again I thought this was Kalle! I was wondering why the hell he wants to nom on a dude’s quads.

That guy is hot. And 5’6" is perfectly okay, I still look up to him <3

Laststand - i thought of you when i was reading about the kiai. i just quoted the bits from that article that seemed relevant for Oly Lifting… but it really is helping me make sense of how the yelling helps me. and… there is the spiritual aspect of merging with the opponent (the bar in this case) and using ones greater will to manipulate it… i really think something specially zen is going to happen for me when i’m finally strong and technically proficient enough to be throwing 60kg around (i’m calling that ‘bodyweight’ for lifting even though i’m 61.something kg).

steroids, hmm… still, i wasn’t thinking of competing against him so much as a little recreational wrestling. so long as he is up for letting me win sometimes, heh. yeah… steroids is an issue for Olympic Lifting. mostly with respect to steroids allowing you to train more frequently. only sport more notorious is cycling, apparently. shorter than me (up to a couple inches anyway) isn’t really an issue for me, anyway. i’m used to feeling super dooper crazy tall (which i’m objectively not) and i often feel taller than people who are objectively taller than me. so feeling taller than someone who is shorter than me makes me feel less crazy… in an obviously crazy way… but bigger is good, yes. stocky. presence. something. hard to quantify.

illusion… amazing… guess bodybuilding is the same. 5 pounds of muscle on a shorter frame always will visually look bigger than 5 pounds of muscle on a taller frame. i read some stuff on ‘why lurch won’t grow’ lol. bodybuilders seem hoooge until you see 'em standing next to regular sized people lol. i think Ivan is like that:

feeling better about claiming my space now. thanks everyone :slight_smile: yes. i’ll just say that i’d prefer not to and that doesn’t really work for me. tell them how much time i have left. point out alternatives they could use if there are some.


The other poster boy (needing a haircut to be sure).

andy there was this wonderful thread over on the oly forum where you guys were posting vids… remember it?? i can’t find it :frowning:

WEDNESDAY:

felt like more after AM training so went back in the PM to do general strength stuff.

circuit-style (with couple minutes rest between sets)

CHIN-UPS 5x1
PUSH-UPS 1x10
INVERTED ROWS 2x5
DB PRESS 2x5

did it 3 times then too wrecked for chin-ups (even for flexed arm hang and / or slow negative)

GHR (stick assisted) 5x5

PLANK 60 seconds 25kg 3 times (failed after 30 seconds on last set).


Did not sleep well. tossing and turning. very amped / hyper / irritable. Woke up with the worst case of DOMS i’ve had in a very long time indeed. i don’t think there is a single muscle in my upper body that wasn’t screaming. So… I think the circuit was a really bad idea. Was going to take the day off… But…

warm-up eva roll / bar work

SNATCH:

35kg 1, 1, 0
36kg 1
37.5kg 1
38.5kg 0, 1, 0, 1, 0, 1
40kg 0, 0, 0

I’m bloody determined to get 40kg because I’m calling that 2/3 bodyweight (even though it is just under). I think I can do it - but it will really require the biggest effort I’ve pulled yet. Need everything to come together because that is some heavy shit for me.

today… should get some assistance with my low bar back squat. interesting… looking forward to it anyway. yes. thats right. looking forward to squats.

:slight_smile:

and he’s 5"6 as well!!!

i see your problem, andy… i actually didn’t realize they were so short :frowning:

new favorite. 6"1. heh.

Very nice to hear you say that you’re “looking forward to squats”, that’s awesome! Have a blast!

Your log is always full of so many interesting things. Too many to comment on tonight.

One nice thing about being short is that ALMOST all men are taller than me. My newly-ditched ex is the same height as me. Made for fun ‘recreational wrestling’, I must say.

Such nice eye candy over here. And awesome lifting. Hope your sleep troubles and DOMS clear up. That’s NO fun. I lift silently, except some heavy breathing. :slight_smile:

And Ivan is the perfect size for recreational wrestling. He does look so small next to that tall guy in the video. Good grief! It’s all relative. Barbie girl is built long-limbed and lean like our Snap!

I haven’t had a chance to read your post about kiai yet (meant to at lunch today but called out of the office) but I think I could benefit from making a bit of noise. I’m envious of your RAWR and the power (and balls!) that it looks you get from your yell. It’s awesome :slight_smile:

The video thread?:

http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_olympic/random_weightlifting_videos_i_like

Sorry about your bad sleeping and DOMS problems. Whenever I do a pullup/pushup/jumping squat circuit thing and I haven’t been keeping up with pullups and pushups it kills my arms. But if you think you’re more sore than you should be for the workout it could be your diet. You could post what you’re eating if you’d like some critique. Food is the best cure for DOMS at any rate. Stupid that it messes with sleep when that’s what you need to recover! Or maybe it was just the circuit.

Haha at not being able to take a rest day :slight_smile: That just means despite doms and bad sleep you’re still having a good time. Personally I don’t understand how that works but I like it, too.

alexus, I think Chigi is 6’0". my still all-time favorite lifter has to be Aramnau. Looking at his vids has influenced my motivation, training, and technique in ways I can’t explain.

Lexi… this one? Random Weightlifting Videos I Like - Powerlifting & Strength Sports - Forums - T Nation

I’ll have to post more on that and update it. there’s some seriously awesome vids out there, but they’re hidden under Chinese or Russian languages

yeah, it does change the wrestling dynamic a bit… i have some very fond memories of someone who was an inch or two shorter than me. maybe that is part of it. i don’t have my kiai together yet… sometimes more than others, though. i think a blind person could predict whether i’d make a lift or not and why i missed it based on my yell… i need to eat more after squats debra, i think.

stupid me - it never properly occurred to me that my calorie requirements after heavy (for me) squats are going to be higher than non-squat training sessions. i do want to keep up the circuit once per week, i think. can’t believe how much it kicked my ass!

TRAINING:

usual eva / softball rolling warm-up.

SNATCHES
write off, basically. 35kg didn’t want to play… not sure what was up except i didn’t feel much in the mood for them.

i missed 35kg from behind. first time i’ve ever missed a lift from behind. actually… i think it was in the proper position for a catch - over my traps. that freaked me out because i’m so used to catching it further forwards (bad habit i have). so… actually lost it backwards. very glad to discover i have the arm flexibility to let it go backwards without it ripping my arms off. very glad to discover that my natural inclination was to jump myself forwards rather than fall over backwards.

i didn’t jump forwards, though. not quite sure why. maybe a reluctance to drop the bar still as a hangover from the old days. it struck my back a little on the way down. not enough to hurt. there is a bit of a red mark there now, though.

LOW BAR BACK SQUATS

got some help with these. very helpful.

  • narrow (for me!) stance with feet facing forwards
  • look up / chest up!
  • break from the hips - sit butt back…
  • descend a bit faster - no 4 second descents!!!
  • drive glutes / hips - keeping chest up!
  • EXPLODE up

did 5x5 at 35kg (my front squat work weight). will do 5x5 of these on Fridays until progress stalls.
he said to put the weight up 5kg next time (pretty sure). keep doing that until i get to around my bodyweight then might need 2.5kg increase… should be good for the next 6-8 sessions like this… he seems pretty sure i can squat my bodyweight for reps. so… first person who has had such faith in me, i think. so… will do my best.

other helpful hints, too (eat more after squatting, get some wrist wraps since my wrists have started hurting a bit already, it will feel heavy on my back but more stable when squatting, weight on the bar actually improves ones balance)… thats all i can remember for now…

so… good session, really.

Evengy: big thick guy + dimples = Nom nom nom.

As for the food thing, which I’m still getting a handle on, I usually just listen to my appetite. If I’m wanting something to eat I eat, I just try to make it food that’s not junk. I definitely have a bigger appetite on lifting days.