'Hojo undo' means literally "supplementary training". These should be practiced as often as possible in order to achieve effective techniques and to prepare the body (and mind) for combat situations. 'Hojo undo' is one of the things that separates traditional karate from sport karate, so that techniques can be delivered with devastating effectiveness without causing any harm to the karateka, yet rendering the assailant incapable of continuing his attack. The aim is to achieve the one blow - one win situation.
Various traditional training aids are used for 'hojo undo'. They must be used regularly in order to achieve the desired effect.
The Makiwara is by far most commonly used by the most serious karate-ka. A traditional makiwara is made from a tapered piece of wood with a rice straw cover for striking, although today we mostly use a leather cover. If you do not have access to a fixed makiwara, then modern focus pads may be used; although not an ideal substitute, they will improve timing and distance whilst moving.
The main idea is to strengthen the wrist, elbow, and shoulder joints to improve focus and power. Makiwara training should be built up over a period of months before full power is used.
The chi-ishi origins are thought to have come from China, though it is widely used in Okinawa. The chi-ishi consists of a stone weight with a long wooden handle. In an upright position, the top of the handle should come up to the knee joint.
There are many exercises with chi-ishi for strengthening the grip, shoulders, and arms. It can also be used to condition the forearms by performing Kakie-like exercises.
The ishi-sashi is based on a stone padlock formally used in China and Okinawa and its uses are very similar to modern dumbbells. Being more stable in design, the ishi-sashi can also be used with the foot to develop the muscles and tendons used in kicking techniques.
Most blocking and striking techniques can be performed with the ishi-sashi to develop strong shoulder and back muscles and increase kime (focus).
The kongoken is unique to Okinawan Goju-ryu and was based on a steel ring used by Hawaiian wrestlers.
Miyagi Chojun Sensei developed an oval version to better represent the shape of the human body. The kongoken helps to achieve power in the hips and legs, as well as the strength and coordination required for throwing techniques.
The nigiri game translates as gripping jars, designed to develop the strong grip needed for advanced blocking and holding techniques. They also help to improve posture and endurance in certain stances. Additional practice calls for the student to move from one stance to another while gripping the weighted jars to align the shoulders and hips for improved kata.
The nigiri game is occasionally used for blocking practice, calling for exceptional strength in the hands and arms. When students become proficient, the jars may be filled with beans, rice, or pebbles to increase the weight.
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