Post by fujicolt on Jul 25, 2011 21:44:58 GMT
Due to losing the formatting in the original posting of this article the comments and the Article got out of sync so I have reposted to try and get some sense and flow back - sorry! However, since posting it has become apparent that readers are NOT following the instructions given in the article so please read this BEFORE you read the article. It took me quite a bit of effort to get the article together for our members and I genuinely want you to get the most from it. Thanks:-
IMPORTANT NOTICE:
In order to get the full benefit from my article PLEASE read it carefully (Copying it and printing it out is advised!) and DO NOT go past the PAUSE POINTS before you have completed each exercise. The flow of the exercisises and the dilligent adherence to instructions given are pointed out for a very good reason.
I urge you NOT to read the whole article in one go (as some clearly are doing ).
Pause as instructed and complete each exercise BEFORE moving on.
As I have stated - you cannot control another until you can control yourself. be disciplined and then you will get the full benefits I tried to create for you.
Enjoy!
FOREWORD:
I was asked to write this article following several discussions both here on the OSS Forum and elsewhere. It examines and gives advice upon several subjects that are relevant to all Karateka (irrelevant of Grade held). As you will discover it is a lengthy article but I hope you realise when you have read it why it had to be so.
The article is not only a discussion piece but also contains advice, information and Instruction regarding exercises that I would respectfully suggest that you should (must) add to your training regime and repeat regularly thereafter. With a little planning you will be able to use your own ideas and then add to and expand upon the physical and mental exercises I have included here.
I forewarn you that if the information and exercises I have provided for you are to be of any real benefit to you it will require very honest introspection on your part that may even be a little uncomfortable at times. Nevertheless I assure you that the dissonance created is worth enduring because the long-term benefits gained are very useful indeed and I can assure you they have helped saved my hide in several violent and dangerous situations I have encountered over several decades.
I hope you find the article of interest - especially so the Kyu Grades and Club Instructors amongst you.
There is nothing discussed here that is new and in fact I first wrote about much of it several decades ago. However, IF you can be really honest about it I think you would agree that there is subject matter in this article that is not, in my opinion anyway, given due and regular regard.
Before writing I scoured the Internet and could find little mention of the core subjects on any of the Karate related sites and forums. I wonder why?
Anyway I hope you enjoy the article and I would advise that you print it out for use away from your computer desk. I think you will see why LOL!
Enjoy!
____________________________________________________________
Many years ago I wrote an article for Shotokan Karate Magazine titled:
Apprehension and Fear - the Self Enemy!
IN the article I decided to finally discuss the fact that ANYONE whom claims they are never scared or Apprehensive when faced with a REAL Violent Situation is either:
1. Mentally Very unwell
Or
2. A Liar!
This was in the days before Mobile Phones and The Internet that facilitate the Global communication we now enjoy (some may say endure!).
Yet Despite this I received letters and e-mails from as far away as Australia and America thanking me for finally stating this truth and reality rather than never discussing it and hiding under the Gung Ho, ‘Karateka are fearless Warriors’ mask that was, at the time, very much the public face put forward by those teaching and practicing this New Deadly Oriental Art.
Thankfully in educated Dojo we know accept that we are but human and fear and anxiety are normal when faced with the prospect of hideous injury or even death. Therefore this important aspect of developing ways to successfully meet, accept and overcome the fear and anxiety should (read - MUST) be addressed as regularly, clearly and openly as factors such as speed, timing, correct form etc. Sadly, whilst lip service is given, it is often the case that this vital aspect of study is not, in my honest opinion, given due regard and regular detailed attention.
Having been a Professional Instructor for many decades now, I have watched thousands and thousands of Karateka training away in Dojo Classes, Private Lessons, Gradings, Courses, Specialist events, Training Camps and Competitions and without any doubt, whatsoever, I am confident to state the following:
All of them do and will feel fear and apprehension during various aspects of their training. Often this will occur without clear forethought and planning by them or their Instructors. Now, I can understand you possibly saying:
‘Steve, are you honestly suggesting that we should be consciously planning to practice getting apprehensive and fearful as an aspect of our regular training?’.
Well my answer is a very definite ‘YES!, - but sadly many are not.
It is this failure by omission that I feel can hold a students progress back to the point of them entering a Cul-De-Sac on their Karate Journey, rather than continuing on the ‘Path’ of Incremental Progress.
In fairness, I have also witnessed that some Karateka have, through diligent study, hard work and perseverance come to understand apprehension and fear and control it to a point that they can overcome it and function proficiently as and when required.
I hope I don’t sound boastful and I would ask you to indulge me as this is key to this article: I HAVE managed it and I can assure you all that it wasn’t a simple journey and does involve introspection to a degree that can be a difficult, painful and even scary process. BUT it can be achieved
Others however, it continues to haunt and will often hamper them when they are faced with situations that press their buttons and cause this very normal human experience to overwhelm them - sometimes to the point of creating physical ineptitude and emotional and cognitive meltdown.
This is not only limited to situations when they are faced with a powerful, fast and determined opponent in Kumite exercises but can also include solo performance situations where the pressure of the event (A Grading, Competition or even just unfamiliar training content) can get them into a state of dysfunction that may be brought upon them suddenly and overwhelmingly.
I think IF we are honest we would have to admit that we have ALL experienced such situations but sadly, I feel, they are often not viewed by either Students or Instructors as actually being reverse positive events(*) that, if closely examined, can actually provide information that can lead to instructional input to help the student to analyse, understand, learn from and progress past the experience in a productive and useful way.
Instead such situations are sometimes either ignored (Denial) through embarrassment or even just clear ignorance or blamed upon some exterior influence (Everything from ’the Floor was slippy’ to ‘my Wife is due to give birth today and for some reason I just cannot concentrate!’ and YES I have heard both and many others!) to again divert away from actually addressing the occurrence (Transference).
*As an Instructor the major role I have is to watch students, analyse their performance and whilst, of course acknowledging good work, I must look for errors they are making and thereafter provide them with the means to address, understand and correct those errors. I term these ‘Reverse Positives’ in that the errors themselves are far from positive BUT once identified, and acknowledged they immediately become very positive because they open the door to improvement - even if that improvement may be slow coming and hard gained it is still nevertheless a positive situation whereas before there was only the negative errors in performance stagnantly persisting!.
It is my aim with this article to heighten your awareness of this very important secondary element: Apprehension and Fear and also give you some tools to help you deal with them.
Let us pause for a moment and consider the dangers (and YES I mean Dangers) of denial and transference processes when apprehension and fear intrude into our Karate Study. Please be mindful of the fact that if they can throw you ‘off your game’ in the relative safety of the Dojo = they could be disastrous to you if they arose and caused you to falter when faced with a real violent, dangerous event!
We are courting disaster if we are in denial of the fact that Apprehension and Fear, although very normal and healthy aspects of human functioning, can cause emotional, cognitive and physical/physiological processes to occur that can, very quickly, take us beyond the intended Fight or Flight Syndrome (FFS) prerequisites that nature planned for us to call upon.
They can then lead us on into a dire situation that brings on physical or emotional/cognitive dysfunction that ultimately results in ‘Fight or Flight capabilities shutting down and the result is then FREEZE!’ (Fight/Flight/ Freeze Syndrome).
Therefore, it surely follows that by acknowledging the certainty of the Fight or Flight Syndrome and thus desiring to stop the onset of Fight/Flight/Freeze Syndrome we can take steps to train ourselves to understand it, accept it BUT stay in CONTROL of it.
However, even if we do acknowledge this normal process but then -
Transfer blame for it occurring out into some external factor or excuse rather than addressing it and thus: training to overcome it,
we are simply adding to the danger we were in when we-
Denied it and;
Ignored the likelihood of it occurring again and again if not addressed.
With the above in mind I have pondered this dilemma for Karate students for several decades. However, a good many years ago I came to several conclusions based upon -
What I have observed,
My own experiences and;
Not a small amount of Research into the subject (that has included developments in Sports Science and also developments in training methods for military personnel whom, as part of their professional agenda, must prepare themselves to face Lethal Aggression, in various forms as and when required).
This study has shown me the following:-
You must OWN your APPREHENSIONS;
and your FEARS.
They are -
Normal,
Far from unhealthy,
They can be helpful and are;
certainly understandable in us ALL.
Trust me on this when I say that Real Violence or Acute Danger are a harrowing experience!
Nature has been a wise provider by instilling in us both a conscious and an inherent, instinctive desire to avoid them and be VERY reluctant to engage in such events - if at all possible.
However, once understood one can discover that nature has, in normal balanced individuals, added further inherent and compelling aspects to this whole very complex situation that I shall discuss further within this article.
The first and most important step on the path to overcoming and controlling your fears and apprehensions (once you own that they exist!) is to establish, rock solid in your mind, approach and attitude, the fact that you ARE NOT weak or a coward because they exist.
Now again, lets pause and consider this for a moment.
Karate is A Martial Art (or shall we say ‘Should be!’) and therefore there is a great deal of ‘posturing’ that occurs because it appears to be fundamentally contradictory to be training to be a ’Fearless and Brave’ Warrior and then be openly admitting that ‘I experience apprehension and fear’ when faced with Real Violence and Danger.
BUT: Herein lies the key if we look closely enough.
We are ‘training to become’ fearless warriors = we don‘t arrive with this aptitude as an inherent ‘never fail me’ attitude and skill.
As a result we must consider this training in exactly the same way, for example, as when we are training to be able to deploy strong, fast, accurate and effective techniques. Basic and advanced Karate techniques, strategies, tactics etc (the Primary Elements) are after all something that we have to train hard and consistently to reach any decent level of skill in. Harnessing and overcoming the very normal influences of Fear and Apprehension (a key Secondary Element) is no different and it surely follows that it must be honed just as diligently.
For that reason it is my belief that instead of Apprehension and Fear being rarely addressed or even ‘driven under the carpet’ it should be fully, openly and regularly addressed as an aspect of our ongoing development. This should be in a similar fashion that one would work on stretching to achieve more flexibility or work upon the ability to understand and thus advance our skills in developing and improving the five stages of a Mae Geri to ensure it’s inclusion in our arsenal of fast powerful and accurate techniques.
Simply learning ‘the knowledge’ in relation to the Fight or Flight Syndrome, or other factors within the spectrum of this complicated phenomena, is severely lacking in intelligence if we do not use that information to expand and strengthen our ability to feel Apprehension and Fear, understand it and then control it sufficiently enough for us to overcome its potentially overwhelming processes.
I know I keep repeating this but you must remember you are not Weak or a Coward for experiencing Apprehension and Fear, or it’s resulting Fight or Flight Syndrome Cascade.
Once this mindset is truly established you can then begin the, admittedly sometimes very difficult, process of deciding that you can overcome and even use these processes to your advantage.
It is then your task and the duty of your Instructors to gain the knowledge required to begin the desensitisation process. Please note I say ‘desensitisation’ rather than ‘elimination’ because elimination of Fear and Apprehension is -
a. Simply unattainable
and
b. Actually undesirable.
The first thing to get clear in your mind is the fact that fear and apprehension ARE wonderful warning signals that tell us -
‘Don’t go near this, retreat and escape, because THIS has so much potential to do you harm!’
Or
You are going to have to fight like crazy because if you do not you are at huge risk!
In essence they are natures alarm bells and thus a ‘friend’ and not a ‘foe’.
Now - lets think about this. If we ignore this sound advice totally - we would get down into the minutiae of things and ignore the signals that for example say:
‘THAT incoming punch is dangerous to you = block or avoid it!’
Consequently, once one accepts that fear and apprehension can actually be helpful to us we can decide to start to really understand it!
PLEASE: Remember ‘KNOWLEDGE IS POWER - IF that knowledge is intelligently utilised for positive gain.
So let us take a moment to have a look at what scientific research can tell us in regard to what occurs when we are scared and apprehensive:
Firstly, it is important that the Fight or Flight Syndrome: FFS (Sometimes referred to as the Fight or Flight Response: FFR) is far from being limited to an emotional experience. It also contains wide reaching physiologic events that can be deeply invasive to you:-
Wikipedia 2011:-
Catecholamine hormones, such as adrenaline or noradrenaline, facilitate immediate physical reactions associated with a preparation for violent muscular action. These include the following:[6]
Acceleration of heart and lung action
Paling or flushing, or alternating between both
Inhibition of stomach and upper-intestinal action to the point where digestion slows down or stops
General effect on the sphincters of the body
Constriction of blood vessels in many parts of the body
Liberation of nutrients (particularly fat and glucose) for muscular action
Dilation of blood vessels for muscles
Inhibition of the lacrimal gland (responsible for tear production) and salivation
Dilation of pupil (mydriasis)
Relaxation of bladder
Inhibition of erection
Auditory exclusion (loss of hearing)
Tunnel vision (loss of peripheral vision)
Disinhibition of spinal reflexes
Shaking
As can be seen the list is extensive and can lead to significant dysfunction for the one experiencing the Stress Response Cascade: SRC.
Especially so when the individual is lacking in knowledge and understanding regarding the Stress Response Cascade/Fight or Flight Syndrome event and therefore can become fixated upon, and thus distracted by, the different elements of the event.
However, research and for me, personal experience, has shown that once you understand what is happening you can control it - I swear it is so!
After 20 years working the doors in some very ‘lively’ establishments that have subjected me to seeing and being involved in many hundreds of real violent experiences -
I can assure you that I still feel fear and apprehension, the Stress Response Cascade/Fight or Flight Syndrome still consistently kick in and I experience what is termed ‘Dump’* as the emotional and physiological events explode upon me.
However, that same consistent and repetitive exposure to danger has allowed me to analyse the events and adopt VDMP (Violence and Danger Management Processes) that assist me to switch into ‘Deal with it’ mode.
Interestingly for me; the fear and apprehension do resurface - usually some time after the event!
I admit openly that I have very often, after successfully dealing with a real violent and dangerous situation, been in a state of real anxiety and feeling:
‘Fudging Heck! that was a bad one! Thank goodness I coped!’ .
I openly admit this to emphasize the absolute fact that ANYONE whom claims they never feel fear or apprehension are either seriously mentally ill or liars.
I, from the tender age of 19yrs old, for 20 yrs earned part of my living by being paid to step in and control sometimes very violent and dangerous situations.
Often after earning my pay and stepping in to deal with such circumstances, I have had people say to me things akin to:-
‘Bloody Hell Steve, you just switch on and get it done!’.
They are often surprised when I then tell them they ‘are wrong’ and ‘I often feel apprehensive about the situation and always feel the fear: totally‘.
You can absorb and even welcome the Stress Response Cascade/Fight or Flight Syndrome events and control them BUT, the reality is they will surface at some point and this is perfectly normal and healthy and is definitely NOT any form of indication that you are weak or cowardly - NO: you are merely human.
Another fine example of this process is eloquently described by Martial Artist and Doorman Geoff Thompson in his various books and articles. Geoff is well known in his area for being a ‘DO NOT mess with that Guy he is a freaking fearless animal!’ kind of guy.
However, to his immense credit Geoff explains that NO this is not the case at all and he experiences the Stress Response Cascade/FFS events just the same as anyone else but has trained himself to accept it, control it and then with total commitment get the Job done!
I recommend his books and articles if you wish to get an insight into the real world of dealing with violence as part of your way to earn a living.
My own experiences echo his and I have formed great respect and admiration for his total honesty and willingness to avoid portraying himself as some kind of fearless machine but instead as a normal human being (a very brave and courageous one but human none the less!).
Therefore, an exploration of these factors is, in my honest opinion not just important for Karateka but absolutely essential.
It is a fact that the vast majority of people studying Karate do not become involved in real violent incidents on a regular and by conscious choice basis.
Now, I wish to be clear I am not suggesting that you should all do a year working on a ‘tasty’ Night Club Door’ because I can assure you it is a very dangerous world to be involved in .
It is however, a real eye opener that helps you realise that there is a lot of absolute nonsense taught by Karate Instructors who can, through their lack of actual experience of real life Violence and Dangerous Management Processes (VDMP) , only theorise about real violence - but I shall be a good boy and say no more at this time about this dilemma = Rant over for now LOL!.
Therefore, I repeat again that I passionately believe that ALL (irrelevant of Grade) Karateka, Students and Instructors alike, should ensure that within their Karate study there are robust and consistent elements that instil an understanding of feeling stressed and afraid and thus learning to deal with and control it in an honest and healthy way.
For obvious reasons this can be implemented much easier in Kumite Practice: Basic, intermediary and advanced.
I ardently advise you to ensure that your Kumite exchanges are robust and actually a little dangerous. Yes DANGEROUS! You are studying a Martial Art and absence of potential danger in your study merely deletes the ‘Martial’ and leaves you fooling yourself and actually studying no more than a physical exercise program. (Sorry BUT TRUE!)
Even in Yakusoku Kumite (Pre-arranged Fighting Drills: PAFD) you must ensure a level of real danger and I respectfully suggest that if you ever do ANY Yakusoku Kumite or indeed ANY form of Kumite and did not experience any sense of Stress Response Cascade/FFS involvement then the exercise was indeed of NO benefit to you other than the physical exercise gained. You may as well have been dancing with your opponent as you have BOTH failed each other by not making the Exercise/Drill more potent and actually stressful and fear invoking.
Mental attitude, Intent and emotional/physiological involvement is essential. If it is not there consistently a paradigm shift is urgently required to ensure that your Kumite Drills become very much an attitude, Intent and mindset TOTAL experience (Please Refer to my article ‘KIHAKU: Developing the spirit’ in my regular column ‘Exploring the Labyrinth’ Volume 4, Number 1 August 1990 in Traditional Karate Magazine) If someone lets me know how to do it I will scan this article and post it for you!
Here we are 21 years later and many of the points about omissions in training regimes are still as relevant now as then. (Good Grief!)
The Internet age has given us access to huge amounts of audio and visual information and therefore I suggest that you use this facility to confirm in your mind one of the most common major errors I witness as a visiting Instructor.
It is indeed a grave concern for me that 21 yrs later I visit Dojo and the same problems exist. I arrive and am told that the students are ‘Really committed Steve, Wait until you see them doing Kumite!’.
With this in mind I will often ask the class to perform a basic Yakusoku Kumite Drill (usually Gohon Kumite) and indeed I will see very committed students Driving in hard and blocking with ferocious intent but when viewed with an educated eye it is often and very sadly a case that the whole exercise is useless and even senior and long trained Karateka will be as guilty as anyone present in failing in one major and important aspect of the drills.
OH YES, they are deploying effort, vigour and what they believe to be real intent but are actually just dancing due to an important ‘failure by omission’ and this is DISTANCING and ACCURACY!
So often I see students sweating and, to the uneducated eye, appearing to be really going for it BUT when viewed carefully the attacks WOULD NOT have accomplished the damage intended, are inaccurate, short of correct distance and fall short of target. Therefore the blocks are unnecessary and actually a gross misjudgement and waste of energy and effort on the part of the defending individual.
Often, if you watch closely enough you will also see a ‘reverse timing’ fault in that the ‘defender’ will move first and the ‘attacker - instead of just keeping still and letting them move away - will actually perceive the movement as a signal and begin their attack. This is totally wrong but very common because some Instructors do not consistently pick up on it.
Please search the Internet for examples of Gohon, Sambon or Ippon Kumite and if you watch carefully you will again and again (as I have in real life experiences and on The Internet) find many examples of the factors I raise concern about.
I am tempted to post some Links for you - some including well known Karateka and Students training - but I fear this being misinterpreted as me ‘picking on’ people. No the problem is common and easily found. It is also VERY easily eradicated!
I raise this because trying to develop an ability to overcome Stress Response Cascade/Fight or Flight Syndrome events is impotent and lacking in potential IF the actual physical aspects of your study are lacking in an understanding of factors such as timing, distancing, accuracy and the key to it all good footwork (Unsoku). When you Announce your Attack and then initiate that attack do so with intent to hit! This will assist your partner to learn the correct requirements to deal with such intent to do them harm!
Moving on I would like to draw your attention to the importance of exploring Stress Response Cascade/Fight or Flight Syndrome within Solo training exercises such as Kihon and Kata. Whilst the principles remain the same for both (and I would urge you to remember that Kata is Kihon just as Kumite is).
I am going to, in this article, focus on Kata practice and how, even though it is very much a solo exercise and thus has no external influences, such as those that would emanate from a Kumite Opponent, it is still vitally important that you study Stress Response Cascade/Fight or Flight Syndrome even during solo exercises such as Kata or Kihon.
As I am sure you will know there has been sustained and very important empirical scientific study into the benefits of ‘Positive Visualisation Processes and Mental Imagery’ (PVP/MI) to help people gain knowledge and understanding in relation to various factors that can and will enhance physical performance, even under immense stress, by mentally rehearsing various scenario whilst practicing for the real events.
The science behind it all is quite complex and I urge you to explore this via the Internet and various very helpful Sports Science Publications because I shall here only be discussing the Nuts and Bolts of it all.
Fundamentally what has been confirmed is that the cognitive and mental processes involved in performing vital physical actions whilst under Immense Stress (Acute Fear and Apprehension) are very similar when either faced with it in reality or by truly Visualising and imagining that reality.
What this research has shown is that competence in physical activities under Acute Stress can be enhanced considerably if you commit to consistently adding Positive Visualisation Processes and Mental Imagery (PVP/MI) to your training programs. The required physical abilities can be simulated and rehearsed by the use of PVP/MI IF you concentrate totally and use the right visualisation processes and imagery.
Now be warned, if you are to include such processes in your training regime you have to without any doubt or hesitation commit yourself to the following:
1. You must indulge in a course of intense introspection that will involve TOTAL honesty. This means you will have to explore candidly and openly, aspects of your personal psyche that are possibly dark and upsetting because you have to abandon any denial or transference processes and intimately explore what DOES make you fearful or apprehensive.
2. Once committed to the PVP/MI you must sustain it during your practice and not allow your attention to stray away to a concentration that is totally focused on only your physical activity. They must co-exist because one will feed the other and vice versa and it is this that enables the desired gains.
Now to test your commitment and honesty I am going to explain a 3 stage process that will enable you to understand and explore the necessary Mindset required to, irrelevant of the danger that may exist in a REAL violent and Dangerous event, deploy your Karate techniques and tactics/strategies etc to maximum positive gain even when your initial reaction is FEAR and APPREHENSION - THE SELF ENEMY!
If the exercises I suggest are to be of real benefit to you - Even now you MUST commit yourself to doing exactly as I suggest, both physically and cognitive/emotionally or you will diminish the benefits and understanding that can be gained.
Firstly, I wish to explain that my experiences, research and personal commitment to helping those that honour me, line up in a class (and by doing so say ‘please teach me and help me make my Karate study more beneficial’) have been the driving force in exploring the Fear and Apprehension phenomena.
So I assure you my intent is positive and based on experience and I Promise it WILL work IF you follow the instructions as given.
I have witnessed again and again Instructors genuinely pushing a class to:-
’Go for it’,
‘Try harder’,
‘Get in there’
And despite raised physical effort and usually speed of deployment I can still see that the students are often not emotionally ‘IN THE ZONE‘.
It is my sincere hope that the following will help you change that.
Now - I suggest you all adhere to the process as experiential and kinaesthetic learning is a marvellous vehicle for advancement but If you are senior enough to be teaching classes I would also ask that you also try it in a class and ask the class for feedback when the process is completed. This is because IF done correctly I can assure you that it NEVER Fails to raise the tempo and really get the students physically AND emotionally involved. Absorb the info gained and use it to enhance further classes. Enjoy Folks!
I shall describe the requirements as if I were there teaching you and would suggest you do the same when you next teach.
Please watch for this (below) as it is a signal that you must stop reading and must not go on to the next stage yet:
-------PAUSE HERE PLEASE and complete Stage 1 Kata performance-------
However when you see this across the page (below) you can move on to the next stage:
+++++++++++++++++MOVE ON NOW PLEASE+++++++++++++++++
Please be disciplined and DO NOT read on through the further stages out of curiosity or plain stubbornness.
Please read the instructions below carefully………..
1. Make sure you have warmed up properly and have enough room - even if this means you having to walk outside. Then prepare yourself to perform any of the Heain Kata. I choose them because most of us are familiar with them and thus can rely on an ability to perform the PVP/MI requirements rather than having to concentrate on remembering the Kata sequences etc.
For simplicity here We shall begin with Heain Shodan - experiment with other Kata and Kihon Drills once you have a good understanding of the requirements.
I want you to pause for a moment before you make Yoi and then begin. I want you to imagine yourself performing the Kata with more effort and power, speed etc than you have EVER before.
Make Yoi and announce the kata loudly and clearly. Pause momentarily to prepare yourself and then ‘GO FOR IT = Total effort!
I want you to be very conscious of excellence of each stage of technique, the form, structure timing etc must be foremost in your mind. Execute the Kata like you have been chosen to be filmed for a Best Karate DVD!
Pay attention to every detail of every one of the five stages of each technique = be the best you can possibly be in terms of deployment of excellent technique. Drive those Gedan Barrai in, Execute the OiTsuki’s powerfully. Ensure the Age Uke’s or Shuto Uchi’s are sharp and well structured, make stances so solid they are like steel. Transit from one technique to the next smoothly and efficiently.
(Later see this post on the OSS Forum:-
ourshotokanstudies.proboards.com/index.cgi?action=display&board=kata&thread=555&page=1#3866)
Here we go Stage 1. - Move away from the computer now and GO FOR IT! When the Kata is completed return to the computer (or more convenient printed copy of the article) and read on.
-----PAUSE HERE PLEASE and complete Stage 1 Kata performance----
Okay - I shall assume that you have been honest and diligently followed my Instructions.
IF You have: then although you may have deployed considerable physical effort you have merely just participated in an example of the sadly commonly used processes of inspiring Students to perform fully and thus creating great effort that is in fact not really helpful because of the omissions made within the previous Instructions. As a result certain important factors are lacking in the performance.
Many adhere to this stage but never really move forward into more beneficial stages. I am sorry but sweat and physical effort is excellent and definitely required but it can be wasted if the emotional and psychological aspect were/are not present.
I strongly suspect many Instructors will now shout ‘Bloody hell, Steve yer outa order!’ and claim they do include all required, but I remain confident that they OFTEN do not and honest analysis and unfettered student feed back will, I am confident (I have seen it again and again!), prove it - especially to yourself by reading on!
+++++++++++++++++MOVE ON NOW PLEASE+++++++++++++++++
Now what I want you to do is repeat the ‘exercise’ above . All of the asked for factors must remain - they are not wrong as long as they are not the only core requirements.
In a moment I want you to once again Make Yoi and announce the kata loudly and clearly. Pause momentarily to prepare yourself and then ‘GO FOR IT = Total effort!
BUT:
I still want you to be very conscious of excellence of each stage of technique, the form, structure timing etc must be clearly (but this time not exclusively) in your mind.
You must still endeavour to Execute the Kata like you have been chosen to be filmed for a Best Karate DVD! - perfect form and total physical commitment must remain as one of your targets.
I still want you to pay attention to every detail of every one of the five stages of each technique.
Remember to be the best you can possibly be in terms of deployment of excellent technique. Imagine that ‘If the techniques etc are not technically as perfect as possible they will NOT be efficient and create desired results.
Move away from the computer now and prepare to again GO FOR IT!
But when you do = do this first!
Close your eyes (trust me!) give it 100 % attention and imagine this scenario:
You have been caught in a situation that has meant you are in a dimly lit and closed off alleyway - don’t, at this stage go into any self analysis that would include you trying to say - well I would have done this or that and wouldn’t be in such a vulnerable position - let us just accept you are human and subject to error like us all.
Therefore, you are in the dimly lit and closed off Alleyway and several robust and dangerous looking men come out of the shadows. They corner you and it soon becomes clear they are a group of ‘Smack heads’ intent on robbing you whom are totally amoral about the fact that battering you wide open would be wrong.
They are agitated and very aggressive. You have no path of escape (Flight) and therefore realise that you are in VERY REAL DANGER AND MUST FIGHT TO SAVE YOURSELF!.
NOW Pause and really try to truly experience what that would be like. Feel the ‘dump’ as the Stress Response Cascade/Fight or Flight Syndrome process kicks in. Really feel the fear. Feel your heart pumping, your limbs suddenly feeling weak and your whole body experience beginning to change and head towards crash = Freeze!
Now say to yourself I AM NOT going to die here, I refuse to be a victim and then prepare to unleash effort to bypass your Fight or Flight Syndrome problems and deal with it all as ferociously as you can.
Also, for the sake of this exercise that despite being very basic I want you to imagine that in this circumstance the moves from your intended Kata (in this case Heain Shodan) are EXACTLY the moves that could save you if applied well and fiercely. When you perform the Kata this time your mental rehearsal of the REAL DANGER IMMINENT should carry over into the Kata itself. In your ‘mind’s Eye’ you should see your deadly intent assailants and imagine fighting them of with commitment and a real sense of ATTACK PERCIEVED/RECEIVED = Defensive actions to protect me at maximum intensity!
Now with all of this in mind Go and perform the Kata - do it as if YOUR life depended upon it - because in this scenario it clearly does.
Make Yoi and then close your eyes, Re-imagine the danger imminent Scenario fully and feel the Stress Response Cascade/Fight or Flight Syndrome processes kicking in - Once PVP/MI skills are perfected you will be astonished at how your internal functioning’s will react to your mental rehearsal so strongly that many of the symptomatic elements will indeed begin!
So here we go STAGE 2. Move away from the computer now and GO FOR IT! and when you return (Not before) please read on…..
-------PAUSE HERE PLEASE and complete Stage 2 Kata performance-------
Now when your Kata is completed think your performance through - did you do as requested, were your techniques able to transcend the purely physical and upwards into the ‘chamber’ of self Protection that would be the deciding factor between, purely physical effort and the initiation of the real personal protection Mental and Cognitive processes that were required!
Feel what the intensity of having to ignore your fear and defend yourself with total vigour felt like.
If you did exactly as requested the experience of performing the Kata in the Stage 2 Self Defensive format should have been significantly different than it was in the Stage1. Physical Effort Only Format performance.
Now it is important that you really sit down and mull over what happened. ‘See’ yourself using the Kata techniques and format to fight like heck to DEFEND YOURSELF!
What was it like?
How did it feel?
Did you remain in control and demonstrate this by performing high quality movements, good balance, timing, footwork, speed etc?
DID your focus and attention to the job at hand increase your Spirit and Effort DESPITE initial fears?
I very strongly suggest that you utilise Positive Visualisation Processes and Mental Imagery (PVP/MI) consistently as an aid to your physical Karate practice but remember scientific research has shown that even as a Stand Alone: Purely Mental Exercise it can still produce significant gains. Many of the world’s leading Sportsmen and Sportswomen now have specialist PVP/MI experts to ensure this process is a useful aspect of their pre-event training programs.
However, unlike most Sportspeople, Karateka do not just train for a period of months to then partake of a series or season of actual events. No we train 52 weeks a year for years and hopefully a lifetime. Herein lies a problem for Karateka that I witnessed many years ago and decided to investigation and try to overcome.
We are but human and I am sure that we would all agree that sometimes it can be difficult to keep levels of focus and effort up within a vocation that requires continual and consistently more difficult and complex training.
I assure you that PVP/MI is a very useful training aid but for many reasons (Work commitments, Family issues, Work or Finance related stress issues etc) the required levels of focused concentration can be difficult to maintain. For this reason the ability to commit to PVP/MI can vacillate and as a consequence the benefits can diminish.
To overcome this for students I have found 2 processes to have been helpful. One is still within Stage 2. And the other is a completely altered process (Stage 3.) that I shall discuss below.
Remaining for a while with Stage 2. It is important to know that the research has shown that in certain unfortunate circumstances PVP/MI processes can actually become involuntary and painfully invasive. This particularly occurs for people suffering with the tragedy of Post-Traumatic Stress Disorder (PTSD). This is in itself a complicated and debilitating illness that I do not intend to try and describe for you in any great detail in this ‘Nuts and Bolts article.
Suffice it to say that those suffering with PTSD have experienced a tragic and usually (but not always) violent or dangerous event (or a chain of events) in their lives that has impacted upon them so strongly and dramatically that they consequentially experience a range of damaging and distressing symptoms that can be very painful (both emotionally and psychologically) to live with.
One of these problematic symptoms of PTSD is the fact that the sufferer can, even in a now safe environment, receive a stimulus - for example, they may:
Hear a noise,
See an image.
Feel something (a touch or a temperature) and even
Sense an odour
- that is linked to their previous Traumatic Experience/s and this will ignite fear, Apprehension and even panic that will therefore cause the Fight or Flight Syndrome processes to kick in and then very quickly deteriorate into Fight and Flight capabilities collapsing and thus Freeze occurs that is often accompanied by what may appear, to an uneducated outsider, to be unjustified panic and wretched terror.
It is a truly horrific illness indeed! Having worked with and cared for, sufferers they have my total sympathy and utmost respect for their bravery in coping.
However, whilst assuring you that I am not intending to be, or even sound, insensitive in relation to this sad illness - the research into PTSD and it’s connection to Positive Visualisation Processes and Mental Imagery has highlighted factors that when understood can actually enhance the positive effects of PVP/MI when used in Sports Science.
In the first exercise within Stage 2 PVP/MI practice I urged you to visualise an Imaginary scenario that contained a dangerous situation that would naturally initiate the Stress Response Cascade/Fight or Flight Syndrome processes. This combined with the requirements of Stage 1 should have, if totally committed to, created a very good solo practise drill that forced you to combine the delivery of high quality levels of physical performance with focused attention to the Stress Response Cascade/Fight or Flight Syndrome processes to create an intense SELF PROTECTION RESPONSE:SPR. You should have experienced a much more intense performance of the Kata than you did in Stage 1 when physical effort was your only requirement. I urge you to continue to use this process, whilst visualising other imaginary extreme danger situations.
However, it has to be accepted that they are but imaginary scenario. But we can also use the information gained regarding the manner in which real life occurrences can trigger Stress Response Cascade/Fight or Flight Syndrome processes in the sufferers of PTSD.
Be warned - What I shall now ask you to do can be a rather unpleasant process as it requires you to now search your own memory for an event in your life when you did experience real Apprehension and Fear because of a dangerous situation that you found yourself in. It may involve an event from way back in time that still now stands vivid in your mind - possibly an event from your childhood when you were in danger - a physical bullying event at school or (one of mine) an attack by a large dog!
The event itself isn’t actually the important factor - NO the thing I want you to try and remember vividly is the overwhelming effect of the Stress Response Cascade/Fight or Flight Syndrome process kicking in when your fear was at its height!
Try to visualise what that felt like and how it felt as the ‘dump’ kicked in and your body and mind reacted to that. If you do this fully you should experience many of the Stress Response Cascade/Fight or Flight Syndrome factors actually starting to manifest themselves as you recall that long ago frightening event.
I now want you to tell yourself that ‘If I perform the Kata with all the physical components requested in Stage 1 but also with a total commitment to controlling the Stress Response Cascade/Fight or Flight Syndrome processes and defending myself with a ferocity and intent that is total, I CAN overcome the fear, the apprehension and when I have finished the Kata I will experience a sense of having dominated that which placed me in danger and having overcome it!’
Therefore, you are now using a real life dangerous event to help you stimulate the Stress Response Cascade/Fight or Flight Syndrome processes so that you can control and overcome them whilst committing yourself to a ferocious and focused defence of yourself. At the beginning of the Kata visualise and feel the fear and danger. At the end of the Kata feel the achievement of gaining safety through your domination of the situation! We shall call this Stage 2A.
So here we go STAGE 2A. Move away from the computer now and GO FOR IT! and when you return (Not before) please read on…..
-----PAUSE HERE PLEASE and complete Stage 2A. Kata performance-----
If you have completed the exercises, exactly as asked, you should now have two PVP/MI formats that can be practiced diligently so that you can always find ways to take your solo training formats up and beyond the ‘physical effort alone’ and into the truly committed ‘Real danger - Self protection intense and ferocious effort’ phase that when rehearsed again and again can become called upon when actually required for real.
Remember to analyse the performance - be your own SENSEI and ask:
Did I maintain the physical effort and high technical standard of technique?
Did I remain focused and experience the initial fear and apprehension prior to beginning the Kata performance?
Did I commit totally to ‘Real danger - Self protection intense and ferocious effort’ throughout?
Did I lose concentration at any point and become distracted?
Did I on completion feel a sense of having achieved my objectives of gaining control and ensuring my personal safety?
Through this introspective analysis of your performance you can, I assure you, enhance the benefits gained and train yourself to be able to switch into total effort and concentration, both physically and mentally, on demand.
Can these PVP/MI be improved and taken to an even higher level of intensity and effort on your part - yes they can and we shall now move on into stage 3
My research has shown me that the exercises above :
Stage 1 - Enhancement of physical effort and attention to detail to improve the quality of technique.
Stage 2 - Enhancement of physical effort and attention to detail to improve the quality of technique WITH the addition of the initiation of Stress Response Cascade/Fight or Flight Syndrome (SRC/FFS) processes via the use of targeted Positive Visualisation Processes and Mental Imagery (PVP/MI) Imaginary scenario utilised.
Stage 2A - Enhancement of physical effort and attention to detail to improve the quality of technique WITH the addition of the initiation of Stress Response Cascade/Fight or Flight Syndrome (SRC/FFS) processes via the use of targeted Positive Visualisation Processes and Mental Imagery (PVP/MI) Real prior incident utilised.
……….are indeed excellent and very beneficial additions to a Karateka’s training regime. I urge you to use them often.
However, I have discovered that the intensity of effort, focus and spirit and the ability to drive through the Stress Response Cascade/Fight or Flight Syndrome (SRC/FFS) processes that these exercises can gain for you can be increased considerably with the following adjustments. I am not suggesting that stages 1, 2 and 2A should be abandoned and replaced by Stage 3 for they are excellent practice drills to prepare you for having to defend yourself in the event of a real attack upon YOU!.
The necessity to utilise your Karate skills to create safety in a real violent, dangerous situation is under both Law and reality NOT limited to self protection situations only.
Interestingly my research and experience has shown me that in the situations we shall now discuss people tend to be even more scared of the imminent danger BUT will react with even greater determination to overcome their fears and unleash a very focused and often more ferocious defensive response than they will when in a self protection situation.
Be warned - this exercise can be very emotive and at first upsetting but paradoxically it is that response within you that will actually enhance the exercise and allow you to really imagine and feel the apprehension and fear and as a consequence be even more committed to overcoming it and fighting/performing with an even higher level total spirit, commitment and efficiency than experienced in stages 1,2 and 2A.
I want you once again to pause before performing the Kata and this time use your Positive Visualisation Processes and Mental Imagery procedures to do the following:
Firstly, I want you to imagine somebody that you love and care about very much.
However, I wish you to choose a person whom would be limited in their ability to defend themselves if they were facing a VERY real and VERY dangerous serious assault upon them. You may perhaps choose an elderly person (possibly your lovely old Mum), a very close loved one (your Wife or Partner) or a child (your daughter or Grandchild) and I want you to clearly see them in your minds eye and recall just how much you love them and how devastated you would be if they were seriously assaulted or even killed because you failed to protect them. It is a horrid and painful thought I know but you MUST utilise it within your Stage 3 Targeted Positive Visualisation Processes and Mental Imagery .
I now want you to imagine that a very dangerous group of assailants are about to attack your loved one with the intent of doing horrific harm to them, more than likely to result in their death or hideous and horrific abuse! I know it is a big ASK of me - as it is abhorrent to imagine but please do so!
There is no escape path for them and YOU are all that stands between them and a hideous violent assault.
As horrid as it is I want you to concentrate fully on this scenario. Feel the apprehension. Feel how your fear of your loved one being horrifically attacked initiates the Stress Response/Fight or flight Syndrome within you. Feel the horror of it all but then draw upon the revulsion, fear and anxiety the imagery creates within you and prepare yourself to defend them.
The following is important:
1. You will undoubtedly and totally understandably have an initial rush of utter anger or even pure rage at the thought of these men hurting your loved one. Whilst natural, this is potentially very unhelpful, because anger or rage are emotions out of control. They can diminish important senses and concentration to detail.
It is therefore vitally important that you use the energy created within you to ensure you deliver precise, targeted, powerful and accurate techniques.
2. The Stage 1 - Enhancement of physical effort and attention to detail to improve the quality of technique must still be a major priority in your forthcoming Kata performance. Remember effort put into inferior techniques that are inaccurate, wrongly distanced or timed is effort wasted that creates more danger rather than eliminating the danger.
3. Be very aware that if you do not push through the apprehension and fear and deliver strong focused efficient techniques throughout the whole of the kata it would (in a real situation) be your loved one that will be maimed or killed. You must maintain total concentration throughout.
I now want you to make Yoi and then perform the Kata with the absolute and total annihilation of the assailants and the resulting total safety of your loved one being the total aim in your mind. Then perform the most technically correct but most spirited rendition of Heain Shodan you have EVER performed. When you have completed the Kata please read on.
-------PAUSE HERE PLEASE and complete Stage 3 Kata performance-------
Now, IF you did everything as requested you will have experienced an intensity of effort in your performance that was much higher than your usual delivery. It is, I believe, a marvellous thing that in my experience Karateka become far more focused when they contemplate defending loved ones rather than merely protecting themselves.
Yes, I accept that inherent natural protective instincts may well be involved in the Stage 3 exercise but learning to harness those powerful, natural aspects of your humanity are, I would suggest, justifiable and worthwhile exercises within our Karate study because I can think of no better reward after a lifetimes study of Karate than having honed the ability to transcend fear and apprehension and successfully save a loved one from a hideous and unlawful attack.
I sincerely hope that you never have the tragic situation of having to do so for real but I urge you to practice both physically and mentally and rehearse for the sad eventuality and reality that there are predatory and amoral individuals within our society who will and do prey on the weak and vulnerable.
I strongly urge you to study the subjects included in this article in more detail - especially the use of targeted Positive Visualisation Processes and Mental Imagery procedures that have been scientifically pronion to be beneficial. .
I assure you that they do work IF used sincerely and regularly.
As a point of interest for you: Whilst preparing this article for the OSS forum I had a lovely weekend with friends I had made from the Friendship Courses = A Father and Son (both ‘way into adulthood’ Karateka) and their Wife/Mum. Without any prior knowledge on their part I took the two Karateka through stage 1, 2, and 3.
To witness the increased intensity was reassuring but to also witness the effect that the way that good visual imagery processes can help develop ‘switch on’ was awesome but they both experienced ‘dump’ and were literally shaking after the exercises. It works folks - just try it as advised! OSS!
Remember:
‘If it is peace you seek: prepare for War!’
Steve Hyland © July 2011
IMPORTANT NOTICE:
In order to get the full benefit from my article PLEASE read it carefully (Copying it and printing it out is advised!) and DO NOT go past the PAUSE POINTS before you have completed each exercise. The flow of the exercisises and the dilligent adherence to instructions given are pointed out for a very good reason.
I urge you NOT to read the whole article in one go (as some clearly are doing ).
Pause as instructed and complete each exercise BEFORE moving on.
As I have stated - you cannot control another until you can control yourself. be disciplined and then you will get the full benefits I tried to create for you.
Enjoy!
THE BENEFITS OF
A GOOD IMAGINATION!
Preparing for Battle: Defeating the Self Enemy!
A GOOD IMAGINATION!
Preparing for Battle: Defeating the Self Enemy!
FOREWORD:
I was asked to write this article following several discussions both here on the OSS Forum and elsewhere. It examines and gives advice upon several subjects that are relevant to all Karateka (irrelevant of Grade held). As you will discover it is a lengthy article but I hope you realise when you have read it why it had to be so.
The article is not only a discussion piece but also contains advice, information and Instruction regarding exercises that I would respectfully suggest that you should (must) add to your training regime and repeat regularly thereafter. With a little planning you will be able to use your own ideas and then add to and expand upon the physical and mental exercises I have included here.
I forewarn you that if the information and exercises I have provided for you are to be of any real benefit to you it will require very honest introspection on your part that may even be a little uncomfortable at times. Nevertheless I assure you that the dissonance created is worth enduring because the long-term benefits gained are very useful indeed and I can assure you they have helped saved my hide in several violent and dangerous situations I have encountered over several decades.
I hope you find the article of interest - especially so the Kyu Grades and Club Instructors amongst you.
There is nothing discussed here that is new and in fact I first wrote about much of it several decades ago. However, IF you can be really honest about it I think you would agree that there is subject matter in this article that is not, in my opinion anyway, given due and regular regard.
Before writing I scoured the Internet and could find little mention of the core subjects on any of the Karate related sites and forums. I wonder why?
Anyway I hope you enjoy the article and I would advise that you print it out for use away from your computer desk. I think you will see why LOL!
Enjoy!
____________________________________________________________
Many years ago I wrote an article for Shotokan Karate Magazine titled:
Apprehension and Fear - the Self Enemy!
IN the article I decided to finally discuss the fact that ANYONE whom claims they are never scared or Apprehensive when faced with a REAL Violent Situation is either:
1. Mentally Very unwell
Or
2. A Liar!
This was in the days before Mobile Phones and The Internet that facilitate the Global communication we now enjoy (some may say endure!).
Yet Despite this I received letters and e-mails from as far away as Australia and America thanking me for finally stating this truth and reality rather than never discussing it and hiding under the Gung Ho, ‘Karateka are fearless Warriors’ mask that was, at the time, very much the public face put forward by those teaching and practicing this New Deadly Oriental Art.
Thankfully in educated Dojo we know accept that we are but human and fear and anxiety are normal when faced with the prospect of hideous injury or even death. Therefore this important aspect of developing ways to successfully meet, accept and overcome the fear and anxiety should (read - MUST) be addressed as regularly, clearly and openly as factors such as speed, timing, correct form etc. Sadly, whilst lip service is given, it is often the case that this vital aspect of study is not, in my honest opinion, given due regard and regular detailed attention.
Having been a Professional Instructor for many decades now, I have watched thousands and thousands of Karateka training away in Dojo Classes, Private Lessons, Gradings, Courses, Specialist events, Training Camps and Competitions and without any doubt, whatsoever, I am confident to state the following:
All of them do and will feel fear and apprehension during various aspects of their training. Often this will occur without clear forethought and planning by them or their Instructors. Now, I can understand you possibly saying:
‘Steve, are you honestly suggesting that we should be consciously planning to practice getting apprehensive and fearful as an aspect of our regular training?’.
Well my answer is a very definite ‘YES!, - but sadly many are not.
It is this failure by omission that I feel can hold a students progress back to the point of them entering a Cul-De-Sac on their Karate Journey, rather than continuing on the ‘Path’ of Incremental Progress.
In fairness, I have also witnessed that some Karateka have, through diligent study, hard work and perseverance come to understand apprehension and fear and control it to a point that they can overcome it and function proficiently as and when required.
I hope I don’t sound boastful and I would ask you to indulge me as this is key to this article: I HAVE managed it and I can assure you all that it wasn’t a simple journey and does involve introspection to a degree that can be a difficult, painful and even scary process. BUT it can be achieved
Others however, it continues to haunt and will often hamper them when they are faced with situations that press their buttons and cause this very normal human experience to overwhelm them - sometimes to the point of creating physical ineptitude and emotional and cognitive meltdown.
This is not only limited to situations when they are faced with a powerful, fast and determined opponent in Kumite exercises but can also include solo performance situations where the pressure of the event (A Grading, Competition or even just unfamiliar training content) can get them into a state of dysfunction that may be brought upon them suddenly and overwhelmingly.
I think IF we are honest we would have to admit that we have ALL experienced such situations but sadly, I feel, they are often not viewed by either Students or Instructors as actually being reverse positive events(*) that, if closely examined, can actually provide information that can lead to instructional input to help the student to analyse, understand, learn from and progress past the experience in a productive and useful way.
Instead such situations are sometimes either ignored (Denial) through embarrassment or even just clear ignorance or blamed upon some exterior influence (Everything from ’the Floor was slippy’ to ‘my Wife is due to give birth today and for some reason I just cannot concentrate!’ and YES I have heard both and many others!) to again divert away from actually addressing the occurrence (Transference).
*As an Instructor the major role I have is to watch students, analyse their performance and whilst, of course acknowledging good work, I must look for errors they are making and thereafter provide them with the means to address, understand and correct those errors. I term these ‘Reverse Positives’ in that the errors themselves are far from positive BUT once identified, and acknowledged they immediately become very positive because they open the door to improvement - even if that improvement may be slow coming and hard gained it is still nevertheless a positive situation whereas before there was only the negative errors in performance stagnantly persisting!.
It is my aim with this article to heighten your awareness of this very important secondary element: Apprehension and Fear and also give you some tools to help you deal with them.
Let us pause for a moment and consider the dangers (and YES I mean Dangers) of denial and transference processes when apprehension and fear intrude into our Karate Study. Please be mindful of the fact that if they can throw you ‘off your game’ in the relative safety of the Dojo = they could be disastrous to you if they arose and caused you to falter when faced with a real violent, dangerous event!
We are courting disaster if we are in denial of the fact that Apprehension and Fear, although very normal and healthy aspects of human functioning, can cause emotional, cognitive and physical/physiological processes to occur that can, very quickly, take us beyond the intended Fight or Flight Syndrome (FFS) prerequisites that nature planned for us to call upon.
They can then lead us on into a dire situation that brings on physical or emotional/cognitive dysfunction that ultimately results in ‘Fight or Flight capabilities shutting down and the result is then FREEZE!’ (Fight/Flight/ Freeze Syndrome).
Therefore, it surely follows that by acknowledging the certainty of the Fight or Flight Syndrome and thus desiring to stop the onset of Fight/Flight/Freeze Syndrome we can take steps to train ourselves to understand it, accept it BUT stay in CONTROL of it.
However, even if we do acknowledge this normal process but then -
Transfer blame for it occurring out into some external factor or excuse rather than addressing it and thus: training to overcome it,
we are simply adding to the danger we were in when we-
Denied it and;
Ignored the likelihood of it occurring again and again if not addressed.
With the above in mind I have pondered this dilemma for Karate students for several decades. However, a good many years ago I came to several conclusions based upon -
What I have observed,
My own experiences and;
Not a small amount of Research into the subject (that has included developments in Sports Science and also developments in training methods for military personnel whom, as part of their professional agenda, must prepare themselves to face Lethal Aggression, in various forms as and when required).
This study has shown me the following:-
You must OWN your APPREHENSIONS;
and your FEARS.
They are -
Normal,
Far from unhealthy,
They can be helpful and are;
certainly understandable in us ALL.
Trust me on this when I say that Real Violence or Acute Danger are a harrowing experience!
Nature has been a wise provider by instilling in us both a conscious and an inherent, instinctive desire to avoid them and be VERY reluctant to engage in such events - if at all possible.
However, once understood one can discover that nature has, in normal balanced individuals, added further inherent and compelling aspects to this whole very complex situation that I shall discuss further within this article.
The first and most important step on the path to overcoming and controlling your fears and apprehensions (once you own that they exist!) is to establish, rock solid in your mind, approach and attitude, the fact that you ARE NOT weak or a coward because they exist.
Now again, lets pause and consider this for a moment.
Karate is A Martial Art (or shall we say ‘Should be!’) and therefore there is a great deal of ‘posturing’ that occurs because it appears to be fundamentally contradictory to be training to be a ’Fearless and Brave’ Warrior and then be openly admitting that ‘I experience apprehension and fear’ when faced with Real Violence and Danger.
BUT: Herein lies the key if we look closely enough.
We are ‘training to become’ fearless warriors = we don‘t arrive with this aptitude as an inherent ‘never fail me’ attitude and skill.
As a result we must consider this training in exactly the same way, for example, as when we are training to be able to deploy strong, fast, accurate and effective techniques. Basic and advanced Karate techniques, strategies, tactics etc (the Primary Elements) are after all something that we have to train hard and consistently to reach any decent level of skill in. Harnessing and overcoming the very normal influences of Fear and Apprehension (a key Secondary Element) is no different and it surely follows that it must be honed just as diligently.
For that reason it is my belief that instead of Apprehension and Fear being rarely addressed or even ‘driven under the carpet’ it should be fully, openly and regularly addressed as an aspect of our ongoing development. This should be in a similar fashion that one would work on stretching to achieve more flexibility or work upon the ability to understand and thus advance our skills in developing and improving the five stages of a Mae Geri to ensure it’s inclusion in our arsenal of fast powerful and accurate techniques.
Simply learning ‘the knowledge’ in relation to the Fight or Flight Syndrome, or other factors within the spectrum of this complicated phenomena, is severely lacking in intelligence if we do not use that information to expand and strengthen our ability to feel Apprehension and Fear, understand it and then control it sufficiently enough for us to overcome its potentially overwhelming processes.
I know I keep repeating this but you must remember you are not Weak or a Coward for experiencing Apprehension and Fear, or it’s resulting Fight or Flight Syndrome Cascade.
Once this mindset is truly established you can then begin the, admittedly sometimes very difficult, process of deciding that you can overcome and even use these processes to your advantage.
It is then your task and the duty of your Instructors to gain the knowledge required to begin the desensitisation process. Please note I say ‘desensitisation’ rather than ‘elimination’ because elimination of Fear and Apprehension is -
a. Simply unattainable
and
b. Actually undesirable.
The first thing to get clear in your mind is the fact that fear and apprehension ARE wonderful warning signals that tell us -
‘Don’t go near this, retreat and escape, because THIS has so much potential to do you harm!’
Or
You are going to have to fight like crazy because if you do not you are at huge risk!
In essence they are natures alarm bells and thus a ‘friend’ and not a ‘foe’.
Now - lets think about this. If we ignore this sound advice totally - we would get down into the minutiae of things and ignore the signals that for example say:
‘THAT incoming punch is dangerous to you = block or avoid it!’
Consequently, once one accepts that fear and apprehension can actually be helpful to us we can decide to start to really understand it!
PLEASE: Remember ‘KNOWLEDGE IS POWER - IF that knowledge is intelligently utilised for positive gain.
So let us take a moment to have a look at what scientific research can tell us in regard to what occurs when we are scared and apprehensive:
Firstly, it is important that the Fight or Flight Syndrome: FFS (Sometimes referred to as the Fight or Flight Response: FFR) is far from being limited to an emotional experience. It also contains wide reaching physiologic events that can be deeply invasive to you:-
Wikipedia 2011:-
Catecholamine hormones, such as adrenaline or noradrenaline, facilitate immediate physical reactions associated with a preparation for violent muscular action. These include the following:[6]
Acceleration of heart and lung action
Paling or flushing, or alternating between both
Inhibition of stomach and upper-intestinal action to the point where digestion slows down or stops
General effect on the sphincters of the body
Constriction of blood vessels in many parts of the body
Liberation of nutrients (particularly fat and glucose) for muscular action
Dilation of blood vessels for muscles
Inhibition of the lacrimal gland (responsible for tear production) and salivation
Dilation of pupil (mydriasis)
Relaxation of bladder
Inhibition of erection
Auditory exclusion (loss of hearing)
Tunnel vision (loss of peripheral vision)
Disinhibition of spinal reflexes
Shaking
As can be seen the list is extensive and can lead to significant dysfunction for the one experiencing the Stress Response Cascade: SRC.
Especially so when the individual is lacking in knowledge and understanding regarding the Stress Response Cascade/Fight or Flight Syndrome event and therefore can become fixated upon, and thus distracted by, the different elements of the event.
However, research and for me, personal experience, has shown that once you understand what is happening you can control it - I swear it is so!
After 20 years working the doors in some very ‘lively’ establishments that have subjected me to seeing and being involved in many hundreds of real violent experiences -
I can assure you that I still feel fear and apprehension, the Stress Response Cascade/Fight or Flight Syndrome still consistently kick in and I experience what is termed ‘Dump’* as the emotional and physiological events explode upon me.
However, that same consistent and repetitive exposure to danger has allowed me to analyse the events and adopt VDMP (Violence and Danger Management Processes) that assist me to switch into ‘Deal with it’ mode.
Interestingly for me; the fear and apprehension do resurface - usually some time after the event!
I admit openly that I have very often, after successfully dealing with a real violent and dangerous situation, been in a state of real anxiety and feeling:
‘Fudging Heck! that was a bad one! Thank goodness I coped!’ .
I openly admit this to emphasize the absolute fact that ANYONE whom claims they never feel fear or apprehension are either seriously mentally ill or liars.
I, from the tender age of 19yrs old, for 20 yrs earned part of my living by being paid to step in and control sometimes very violent and dangerous situations.
Often after earning my pay and stepping in to deal with such circumstances, I have had people say to me things akin to:-
‘Bloody Hell Steve, you just switch on and get it done!’.
They are often surprised when I then tell them they ‘are wrong’ and ‘I often feel apprehensive about the situation and always feel the fear: totally‘.
You can absorb and even welcome the Stress Response Cascade/Fight or Flight Syndrome events and control them BUT, the reality is they will surface at some point and this is perfectly normal and healthy and is definitely NOT any form of indication that you are weak or cowardly - NO: you are merely human.
Another fine example of this process is eloquently described by Martial Artist and Doorman Geoff Thompson in his various books and articles. Geoff is well known in his area for being a ‘DO NOT mess with that Guy he is a freaking fearless animal!’ kind of guy.
However, to his immense credit Geoff explains that NO this is not the case at all and he experiences the Stress Response Cascade/FFS events just the same as anyone else but has trained himself to accept it, control it and then with total commitment get the Job done!
I recommend his books and articles if you wish to get an insight into the real world of dealing with violence as part of your way to earn a living.
My own experiences echo his and I have formed great respect and admiration for his total honesty and willingness to avoid portraying himself as some kind of fearless machine but instead as a normal human being (a very brave and courageous one but human none the less!).
Therefore, an exploration of these factors is, in my honest opinion not just important for Karateka but absolutely essential.
It is a fact that the vast majority of people studying Karate do not become involved in real violent incidents on a regular and by conscious choice basis.
Now, I wish to be clear I am not suggesting that you should all do a year working on a ‘tasty’ Night Club Door’ because I can assure you it is a very dangerous world to be involved in .
It is however, a real eye opener that helps you realise that there is a lot of absolute nonsense taught by Karate Instructors who can, through their lack of actual experience of real life Violence and Dangerous Management Processes (VDMP) , only theorise about real violence - but I shall be a good boy and say no more at this time about this dilemma = Rant over for now LOL!.
Therefore, I repeat again that I passionately believe that ALL (irrelevant of Grade) Karateka, Students and Instructors alike, should ensure that within their Karate study there are robust and consistent elements that instil an understanding of feeling stressed and afraid and thus learning to deal with and control it in an honest and healthy way.
For obvious reasons this can be implemented much easier in Kumite Practice: Basic, intermediary and advanced.
I ardently advise you to ensure that your Kumite exchanges are robust and actually a little dangerous. Yes DANGEROUS! You are studying a Martial Art and absence of potential danger in your study merely deletes the ‘Martial’ and leaves you fooling yourself and actually studying no more than a physical exercise program. (Sorry BUT TRUE!)
Even in Yakusoku Kumite (Pre-arranged Fighting Drills: PAFD) you must ensure a level of real danger and I respectfully suggest that if you ever do ANY Yakusoku Kumite or indeed ANY form of Kumite and did not experience any sense of Stress Response Cascade/FFS involvement then the exercise was indeed of NO benefit to you other than the physical exercise gained. You may as well have been dancing with your opponent as you have BOTH failed each other by not making the Exercise/Drill more potent and actually stressful and fear invoking.
Mental attitude, Intent and emotional/physiological involvement is essential. If it is not there consistently a paradigm shift is urgently required to ensure that your Kumite Drills become very much an attitude, Intent and mindset TOTAL experience (Please Refer to my article ‘KIHAKU: Developing the spirit’ in my regular column ‘Exploring the Labyrinth’ Volume 4, Number 1 August 1990 in Traditional Karate Magazine) If someone lets me know how to do it I will scan this article and post it for you!
Here we are 21 years later and many of the points about omissions in training regimes are still as relevant now as then. (Good Grief!)
The Internet age has given us access to huge amounts of audio and visual information and therefore I suggest that you use this facility to confirm in your mind one of the most common major errors I witness as a visiting Instructor.
It is indeed a grave concern for me that 21 yrs later I visit Dojo and the same problems exist. I arrive and am told that the students are ‘Really committed Steve, Wait until you see them doing Kumite!’.
With this in mind I will often ask the class to perform a basic Yakusoku Kumite Drill (usually Gohon Kumite) and indeed I will see very committed students Driving in hard and blocking with ferocious intent but when viewed with an educated eye it is often and very sadly a case that the whole exercise is useless and even senior and long trained Karateka will be as guilty as anyone present in failing in one major and important aspect of the drills.
OH YES, they are deploying effort, vigour and what they believe to be real intent but are actually just dancing due to an important ‘failure by omission’ and this is DISTANCING and ACCURACY!
So often I see students sweating and, to the uneducated eye, appearing to be really going for it BUT when viewed carefully the attacks WOULD NOT have accomplished the damage intended, are inaccurate, short of correct distance and fall short of target. Therefore the blocks are unnecessary and actually a gross misjudgement and waste of energy and effort on the part of the defending individual.
Often, if you watch closely enough you will also see a ‘reverse timing’ fault in that the ‘defender’ will move first and the ‘attacker - instead of just keeping still and letting them move away - will actually perceive the movement as a signal and begin their attack. This is totally wrong but very common because some Instructors do not consistently pick up on it.
Please search the Internet for examples of Gohon, Sambon or Ippon Kumite and if you watch carefully you will again and again (as I have in real life experiences and on The Internet) find many examples of the factors I raise concern about.
I am tempted to post some Links for you - some including well known Karateka and Students training - but I fear this being misinterpreted as me ‘picking on’ people. No the problem is common and easily found. It is also VERY easily eradicated!
I raise this because trying to develop an ability to overcome Stress Response Cascade/Fight or Flight Syndrome events is impotent and lacking in potential IF the actual physical aspects of your study are lacking in an understanding of factors such as timing, distancing, accuracy and the key to it all good footwork (Unsoku). When you Announce your Attack and then initiate that attack do so with intent to hit! This will assist your partner to learn the correct requirements to deal with such intent to do them harm!
Moving on I would like to draw your attention to the importance of exploring Stress Response Cascade/Fight or Flight Syndrome within Solo training exercises such as Kihon and Kata. Whilst the principles remain the same for both (and I would urge you to remember that Kata is Kihon just as Kumite is).
I am going to, in this article, focus on Kata practice and how, even though it is very much a solo exercise and thus has no external influences, such as those that would emanate from a Kumite Opponent, it is still vitally important that you study Stress Response Cascade/Fight or Flight Syndrome even during solo exercises such as Kata or Kihon.
As I am sure you will know there has been sustained and very important empirical scientific study into the benefits of ‘Positive Visualisation Processes and Mental Imagery’ (PVP/MI) to help people gain knowledge and understanding in relation to various factors that can and will enhance physical performance, even under immense stress, by mentally rehearsing various scenario whilst practicing for the real events.
The science behind it all is quite complex and I urge you to explore this via the Internet and various very helpful Sports Science Publications because I shall here only be discussing the Nuts and Bolts of it all.
Fundamentally what has been confirmed is that the cognitive and mental processes involved in performing vital physical actions whilst under Immense Stress (Acute Fear and Apprehension) are very similar when either faced with it in reality or by truly Visualising and imagining that reality.
What this research has shown is that competence in physical activities under Acute Stress can be enhanced considerably if you commit to consistently adding Positive Visualisation Processes and Mental Imagery (PVP/MI) to your training programs. The required physical abilities can be simulated and rehearsed by the use of PVP/MI IF you concentrate totally and use the right visualisation processes and imagery.
Now be warned, if you are to include such processes in your training regime you have to without any doubt or hesitation commit yourself to the following:
1. You must indulge in a course of intense introspection that will involve TOTAL honesty. This means you will have to explore candidly and openly, aspects of your personal psyche that are possibly dark and upsetting because you have to abandon any denial or transference processes and intimately explore what DOES make you fearful or apprehensive.
2. Once committed to the PVP/MI you must sustain it during your practice and not allow your attention to stray away to a concentration that is totally focused on only your physical activity. They must co-exist because one will feed the other and vice versa and it is this that enables the desired gains.
Now to test your commitment and honesty I am going to explain a 3 stage process that will enable you to understand and explore the necessary Mindset required to, irrelevant of the danger that may exist in a REAL violent and Dangerous event, deploy your Karate techniques and tactics/strategies etc to maximum positive gain even when your initial reaction is FEAR and APPREHENSION - THE SELF ENEMY!
If the exercises I suggest are to be of real benefit to you - Even now you MUST commit yourself to doing exactly as I suggest, both physically and cognitive/emotionally or you will diminish the benefits and understanding that can be gained.
Firstly, I wish to explain that my experiences, research and personal commitment to helping those that honour me, line up in a class (and by doing so say ‘please teach me and help me make my Karate study more beneficial’) have been the driving force in exploring the Fear and Apprehension phenomena.
So I assure you my intent is positive and based on experience and I Promise it WILL work IF you follow the instructions as given.
I have witnessed again and again Instructors genuinely pushing a class to:-
’Go for it’,
‘Try harder’,
‘Get in there’
And despite raised physical effort and usually speed of deployment I can still see that the students are often not emotionally ‘IN THE ZONE‘.
It is my sincere hope that the following will help you change that.
Now - I suggest you all adhere to the process as experiential and kinaesthetic learning is a marvellous vehicle for advancement but If you are senior enough to be teaching classes I would also ask that you also try it in a class and ask the class for feedback when the process is completed. This is because IF done correctly I can assure you that it NEVER Fails to raise the tempo and really get the students physically AND emotionally involved. Absorb the info gained and use it to enhance further classes. Enjoy Folks!
I shall describe the requirements as if I were there teaching you and would suggest you do the same when you next teach.
Please watch for this (below) as it is a signal that you must stop reading and must not go on to the next stage yet:
-------PAUSE HERE PLEASE and complete Stage 1 Kata performance-------
However when you see this across the page (below) you can move on to the next stage:
+++++++++++++++++MOVE ON NOW PLEASE+++++++++++++++++
Please be disciplined and DO NOT read on through the further stages out of curiosity or plain stubbornness.
Please read the instructions below carefully………..
1. Make sure you have warmed up properly and have enough room - even if this means you having to walk outside. Then prepare yourself to perform any of the Heain Kata. I choose them because most of us are familiar with them and thus can rely on an ability to perform the PVP/MI requirements rather than having to concentrate on remembering the Kata sequences etc.
For simplicity here We shall begin with Heain Shodan - experiment with other Kata and Kihon Drills once you have a good understanding of the requirements.
I want you to pause for a moment before you make Yoi and then begin. I want you to imagine yourself performing the Kata with more effort and power, speed etc than you have EVER before.
Make Yoi and announce the kata loudly and clearly. Pause momentarily to prepare yourself and then ‘GO FOR IT = Total effort!
I want you to be very conscious of excellence of each stage of technique, the form, structure timing etc must be foremost in your mind. Execute the Kata like you have been chosen to be filmed for a Best Karate DVD!
Pay attention to every detail of every one of the five stages of each technique = be the best you can possibly be in terms of deployment of excellent technique. Drive those Gedan Barrai in, Execute the OiTsuki’s powerfully. Ensure the Age Uke’s or Shuto Uchi’s are sharp and well structured, make stances so solid they are like steel. Transit from one technique to the next smoothly and efficiently.
(Later see this post on the OSS Forum:-
ourshotokanstudies.proboards.com/index.cgi?action=display&board=kata&thread=555&page=1#3866)
Here we go Stage 1. - Move away from the computer now and GO FOR IT! When the Kata is completed return to the computer (or more convenient printed copy of the article) and read on.
-----PAUSE HERE PLEASE and complete Stage 1 Kata performance----
Okay - I shall assume that you have been honest and diligently followed my Instructions.
IF You have: then although you may have deployed considerable physical effort you have merely just participated in an example of the sadly commonly used processes of inspiring Students to perform fully and thus creating great effort that is in fact not really helpful because of the omissions made within the previous Instructions. As a result certain important factors are lacking in the performance.
Many adhere to this stage but never really move forward into more beneficial stages. I am sorry but sweat and physical effort is excellent and definitely required but it can be wasted if the emotional and psychological aspect were/are not present.
I strongly suspect many Instructors will now shout ‘Bloody hell, Steve yer outa order!’ and claim they do include all required, but I remain confident that they OFTEN do not and honest analysis and unfettered student feed back will, I am confident (I have seen it again and again!), prove it - especially to yourself by reading on!
+++++++++++++++++MOVE ON NOW PLEASE+++++++++++++++++
Now what I want you to do is repeat the ‘exercise’ above . All of the asked for factors must remain - they are not wrong as long as they are not the only core requirements.
In a moment I want you to once again Make Yoi and announce the kata loudly and clearly. Pause momentarily to prepare yourself and then ‘GO FOR IT = Total effort!
BUT:
I still want you to be very conscious of excellence of each stage of technique, the form, structure timing etc must be clearly (but this time not exclusively) in your mind.
You must still endeavour to Execute the Kata like you have been chosen to be filmed for a Best Karate DVD! - perfect form and total physical commitment must remain as one of your targets.
I still want you to pay attention to every detail of every one of the five stages of each technique.
Remember to be the best you can possibly be in terms of deployment of excellent technique. Imagine that ‘If the techniques etc are not technically as perfect as possible they will NOT be efficient and create desired results.
Move away from the computer now and prepare to again GO FOR IT!
But when you do = do this first!
Close your eyes (trust me!) give it 100 % attention and imagine this scenario:
You have been caught in a situation that has meant you are in a dimly lit and closed off alleyway - don’t, at this stage go into any self analysis that would include you trying to say - well I would have done this or that and wouldn’t be in such a vulnerable position - let us just accept you are human and subject to error like us all.
Therefore, you are in the dimly lit and closed off Alleyway and several robust and dangerous looking men come out of the shadows. They corner you and it soon becomes clear they are a group of ‘Smack heads’ intent on robbing you whom are totally amoral about the fact that battering you wide open would be wrong.
They are agitated and very aggressive. You have no path of escape (Flight) and therefore realise that you are in VERY REAL DANGER AND MUST FIGHT TO SAVE YOURSELF!.
NOW Pause and really try to truly experience what that would be like. Feel the ‘dump’ as the Stress Response Cascade/Fight or Flight Syndrome process kicks in. Really feel the fear. Feel your heart pumping, your limbs suddenly feeling weak and your whole body experience beginning to change and head towards crash = Freeze!
Now say to yourself I AM NOT going to die here, I refuse to be a victim and then prepare to unleash effort to bypass your Fight or Flight Syndrome problems and deal with it all as ferociously as you can.
Also, for the sake of this exercise that despite being very basic I want you to imagine that in this circumstance the moves from your intended Kata (in this case Heain Shodan) are EXACTLY the moves that could save you if applied well and fiercely. When you perform the Kata this time your mental rehearsal of the REAL DANGER IMMINENT should carry over into the Kata itself. In your ‘mind’s Eye’ you should see your deadly intent assailants and imagine fighting them of with commitment and a real sense of ATTACK PERCIEVED/RECEIVED = Defensive actions to protect me at maximum intensity!
Now with all of this in mind Go and perform the Kata - do it as if YOUR life depended upon it - because in this scenario it clearly does.
Make Yoi and then close your eyes, Re-imagine the danger imminent Scenario fully and feel the Stress Response Cascade/Fight or Flight Syndrome processes kicking in - Once PVP/MI skills are perfected you will be astonished at how your internal functioning’s will react to your mental rehearsal so strongly that many of the symptomatic elements will indeed begin!
So here we go STAGE 2. Move away from the computer now and GO FOR IT! and when you return (Not before) please read on…..
-------PAUSE HERE PLEASE and complete Stage 2 Kata performance-------
Now when your Kata is completed think your performance through - did you do as requested, were your techniques able to transcend the purely physical and upwards into the ‘chamber’ of self Protection that would be the deciding factor between, purely physical effort and the initiation of the real personal protection Mental and Cognitive processes that were required!
Feel what the intensity of having to ignore your fear and defend yourself with total vigour felt like.
If you did exactly as requested the experience of performing the Kata in the Stage 2 Self Defensive format should have been significantly different than it was in the Stage1. Physical Effort Only Format performance.
Now it is important that you really sit down and mull over what happened. ‘See’ yourself using the Kata techniques and format to fight like heck to DEFEND YOURSELF!
What was it like?
How did it feel?
Did you remain in control and demonstrate this by performing high quality movements, good balance, timing, footwork, speed etc?
DID your focus and attention to the job at hand increase your Spirit and Effort DESPITE initial fears?
I very strongly suggest that you utilise Positive Visualisation Processes and Mental Imagery (PVP/MI) consistently as an aid to your physical Karate practice but remember scientific research has shown that even as a Stand Alone: Purely Mental Exercise it can still produce significant gains. Many of the world’s leading Sportsmen and Sportswomen now have specialist PVP/MI experts to ensure this process is a useful aspect of their pre-event training programs.
However, unlike most Sportspeople, Karateka do not just train for a period of months to then partake of a series or season of actual events. No we train 52 weeks a year for years and hopefully a lifetime. Herein lies a problem for Karateka that I witnessed many years ago and decided to investigation and try to overcome.
We are but human and I am sure that we would all agree that sometimes it can be difficult to keep levels of focus and effort up within a vocation that requires continual and consistently more difficult and complex training.
I assure you that PVP/MI is a very useful training aid but for many reasons (Work commitments, Family issues, Work or Finance related stress issues etc) the required levels of focused concentration can be difficult to maintain. For this reason the ability to commit to PVP/MI can vacillate and as a consequence the benefits can diminish.
To overcome this for students I have found 2 processes to have been helpful. One is still within Stage 2. And the other is a completely altered process (Stage 3.) that I shall discuss below.
Remaining for a while with Stage 2. It is important to know that the research has shown that in certain unfortunate circumstances PVP/MI processes can actually become involuntary and painfully invasive. This particularly occurs for people suffering with the tragedy of Post-Traumatic Stress Disorder (PTSD). This is in itself a complicated and debilitating illness that I do not intend to try and describe for you in any great detail in this ‘Nuts and Bolts article.
Suffice it to say that those suffering with PTSD have experienced a tragic and usually (but not always) violent or dangerous event (or a chain of events) in their lives that has impacted upon them so strongly and dramatically that they consequentially experience a range of damaging and distressing symptoms that can be very painful (both emotionally and psychologically) to live with.
One of these problematic symptoms of PTSD is the fact that the sufferer can, even in a now safe environment, receive a stimulus - for example, they may:
Hear a noise,
See an image.
Feel something (a touch or a temperature) and even
Sense an odour
- that is linked to their previous Traumatic Experience/s and this will ignite fear, Apprehension and even panic that will therefore cause the Fight or Flight Syndrome processes to kick in and then very quickly deteriorate into Fight and Flight capabilities collapsing and thus Freeze occurs that is often accompanied by what may appear, to an uneducated outsider, to be unjustified panic and wretched terror.
It is a truly horrific illness indeed! Having worked with and cared for, sufferers they have my total sympathy and utmost respect for their bravery in coping.
However, whilst assuring you that I am not intending to be, or even sound, insensitive in relation to this sad illness - the research into PTSD and it’s connection to Positive Visualisation Processes and Mental Imagery has highlighted factors that when understood can actually enhance the positive effects of PVP/MI when used in Sports Science.
In the first exercise within Stage 2 PVP/MI practice I urged you to visualise an Imaginary scenario that contained a dangerous situation that would naturally initiate the Stress Response Cascade/Fight or Flight Syndrome processes. This combined with the requirements of Stage 1 should have, if totally committed to, created a very good solo practise drill that forced you to combine the delivery of high quality levels of physical performance with focused attention to the Stress Response Cascade/Fight or Flight Syndrome processes to create an intense SELF PROTECTION RESPONSE:SPR. You should have experienced a much more intense performance of the Kata than you did in Stage 1 when physical effort was your only requirement. I urge you to continue to use this process, whilst visualising other imaginary extreme danger situations.
However, it has to be accepted that they are but imaginary scenario. But we can also use the information gained regarding the manner in which real life occurrences can trigger Stress Response Cascade/Fight or Flight Syndrome processes in the sufferers of PTSD.
Be warned - What I shall now ask you to do can be a rather unpleasant process as it requires you to now search your own memory for an event in your life when you did experience real Apprehension and Fear because of a dangerous situation that you found yourself in. It may involve an event from way back in time that still now stands vivid in your mind - possibly an event from your childhood when you were in danger - a physical bullying event at school or (one of mine) an attack by a large dog!
The event itself isn’t actually the important factor - NO the thing I want you to try and remember vividly is the overwhelming effect of the Stress Response Cascade/Fight or Flight Syndrome process kicking in when your fear was at its height!
Try to visualise what that felt like and how it felt as the ‘dump’ kicked in and your body and mind reacted to that. If you do this fully you should experience many of the Stress Response Cascade/Fight or Flight Syndrome factors actually starting to manifest themselves as you recall that long ago frightening event.
I now want you to tell yourself that ‘If I perform the Kata with all the physical components requested in Stage 1 but also with a total commitment to controlling the Stress Response Cascade/Fight or Flight Syndrome processes and defending myself with a ferocity and intent that is total, I CAN overcome the fear, the apprehension and when I have finished the Kata I will experience a sense of having dominated that which placed me in danger and having overcome it!’
Therefore, you are now using a real life dangerous event to help you stimulate the Stress Response Cascade/Fight or Flight Syndrome processes so that you can control and overcome them whilst committing yourself to a ferocious and focused defence of yourself. At the beginning of the Kata visualise and feel the fear and danger. At the end of the Kata feel the achievement of gaining safety through your domination of the situation! We shall call this Stage 2A.
So here we go STAGE 2A. Move away from the computer now and GO FOR IT! and when you return (Not before) please read on…..
-----PAUSE HERE PLEASE and complete Stage 2A. Kata performance-----
If you have completed the exercises, exactly as asked, you should now have two PVP/MI formats that can be practiced diligently so that you can always find ways to take your solo training formats up and beyond the ‘physical effort alone’ and into the truly committed ‘Real danger - Self protection intense and ferocious effort’ phase that when rehearsed again and again can become called upon when actually required for real.
Remember to analyse the performance - be your own SENSEI and ask:
Did I maintain the physical effort and high technical standard of technique?
Did I remain focused and experience the initial fear and apprehension prior to beginning the Kata performance?
Did I commit totally to ‘Real danger - Self protection intense and ferocious effort’ throughout?
Did I lose concentration at any point and become distracted?
Did I on completion feel a sense of having achieved my objectives of gaining control and ensuring my personal safety?
Through this introspective analysis of your performance you can, I assure you, enhance the benefits gained and train yourself to be able to switch into total effort and concentration, both physically and mentally, on demand.
Can these PVP/MI be improved and taken to an even higher level of intensity and effort on your part - yes they can and we shall now move on into stage 3
My research has shown me that the exercises above :
Stage 1 - Enhancement of physical effort and attention to detail to improve the quality of technique.
Stage 2 - Enhancement of physical effort and attention to detail to improve the quality of technique WITH the addition of the initiation of Stress Response Cascade/Fight or Flight Syndrome (SRC/FFS) processes via the use of targeted Positive Visualisation Processes and Mental Imagery (PVP/MI) Imaginary scenario utilised.
Stage 2A - Enhancement of physical effort and attention to detail to improve the quality of technique WITH the addition of the initiation of Stress Response Cascade/Fight or Flight Syndrome (SRC/FFS) processes via the use of targeted Positive Visualisation Processes and Mental Imagery (PVP/MI) Real prior incident utilised.
……….are indeed excellent and very beneficial additions to a Karateka’s training regime. I urge you to use them often.
However, I have discovered that the intensity of effort, focus and spirit and the ability to drive through the Stress Response Cascade/Fight or Flight Syndrome (SRC/FFS) processes that these exercises can gain for you can be increased considerably with the following adjustments. I am not suggesting that stages 1, 2 and 2A should be abandoned and replaced by Stage 3 for they are excellent practice drills to prepare you for having to defend yourself in the event of a real attack upon YOU!.
The necessity to utilise your Karate skills to create safety in a real violent, dangerous situation is under both Law and reality NOT limited to self protection situations only.
Interestingly my research and experience has shown me that in the situations we shall now discuss people tend to be even more scared of the imminent danger BUT will react with even greater determination to overcome their fears and unleash a very focused and often more ferocious defensive response than they will when in a self protection situation.
Be warned - this exercise can be very emotive and at first upsetting but paradoxically it is that response within you that will actually enhance the exercise and allow you to really imagine and feel the apprehension and fear and as a consequence be even more committed to overcoming it and fighting/performing with an even higher level total spirit, commitment and efficiency than experienced in stages 1,2 and 2A.
I want you once again to pause before performing the Kata and this time use your Positive Visualisation Processes and Mental Imagery procedures to do the following:
Firstly, I want you to imagine somebody that you love and care about very much.
However, I wish you to choose a person whom would be limited in their ability to defend themselves if they were facing a VERY real and VERY dangerous serious assault upon them. You may perhaps choose an elderly person (possibly your lovely old Mum), a very close loved one (your Wife or Partner) or a child (your daughter or Grandchild) and I want you to clearly see them in your minds eye and recall just how much you love them and how devastated you would be if they were seriously assaulted or even killed because you failed to protect them. It is a horrid and painful thought I know but you MUST utilise it within your Stage 3 Targeted Positive Visualisation Processes and Mental Imagery .
I now want you to imagine that a very dangerous group of assailants are about to attack your loved one with the intent of doing horrific harm to them, more than likely to result in their death or hideous and horrific abuse! I know it is a big ASK of me - as it is abhorrent to imagine but please do so!
There is no escape path for them and YOU are all that stands between them and a hideous violent assault.
As horrid as it is I want you to concentrate fully on this scenario. Feel the apprehension. Feel how your fear of your loved one being horrifically attacked initiates the Stress Response/Fight or flight Syndrome within you. Feel the horror of it all but then draw upon the revulsion, fear and anxiety the imagery creates within you and prepare yourself to defend them.
The following is important:
1. You will undoubtedly and totally understandably have an initial rush of utter anger or even pure rage at the thought of these men hurting your loved one. Whilst natural, this is potentially very unhelpful, because anger or rage are emotions out of control. They can diminish important senses and concentration to detail.
It is therefore vitally important that you use the energy created within you to ensure you deliver precise, targeted, powerful and accurate techniques.
2. The Stage 1 - Enhancement of physical effort and attention to detail to improve the quality of technique must still be a major priority in your forthcoming Kata performance. Remember effort put into inferior techniques that are inaccurate, wrongly distanced or timed is effort wasted that creates more danger rather than eliminating the danger.
3. Be very aware that if you do not push through the apprehension and fear and deliver strong focused efficient techniques throughout the whole of the kata it would (in a real situation) be your loved one that will be maimed or killed. You must maintain total concentration throughout.
I now want you to make Yoi and then perform the Kata with the absolute and total annihilation of the assailants and the resulting total safety of your loved one being the total aim in your mind. Then perform the most technically correct but most spirited rendition of Heain Shodan you have EVER performed. When you have completed the Kata please read on.
-------PAUSE HERE PLEASE and complete Stage 3 Kata performance-------
Now, IF you did everything as requested you will have experienced an intensity of effort in your performance that was much higher than your usual delivery. It is, I believe, a marvellous thing that in my experience Karateka become far more focused when they contemplate defending loved ones rather than merely protecting themselves.
Yes, I accept that inherent natural protective instincts may well be involved in the Stage 3 exercise but learning to harness those powerful, natural aspects of your humanity are, I would suggest, justifiable and worthwhile exercises within our Karate study because I can think of no better reward after a lifetimes study of Karate than having honed the ability to transcend fear and apprehension and successfully save a loved one from a hideous and unlawful attack.
I sincerely hope that you never have the tragic situation of having to do so for real but I urge you to practice both physically and mentally and rehearse for the sad eventuality and reality that there are predatory and amoral individuals within our society who will and do prey on the weak and vulnerable.
I strongly urge you to study the subjects included in this article in more detail - especially the use of targeted Positive Visualisation Processes and Mental Imagery procedures that have been scientifically pronion to be beneficial. .
I assure you that they do work IF used sincerely and regularly.
As a point of interest for you: Whilst preparing this article for the OSS forum I had a lovely weekend with friends I had made from the Friendship Courses = A Father and Son (both ‘way into adulthood’ Karateka) and their Wife/Mum. Without any prior knowledge on their part I took the two Karateka through stage 1, 2, and 3.
To witness the increased intensity was reassuring but to also witness the effect that the way that good visual imagery processes can help develop ‘switch on’ was awesome but they both experienced ‘dump’ and were literally shaking after the exercises. It works folks - just try it as advised! OSS!
Remember:
‘If it is peace you seek: prepare for War!’
Steve Hyland © July 2011