Judo Elements, Shin Gi Tai

The Discovery of Judo’s Arsenal
Shin-Gi-Tai
RONALD DÉSORMEAUX, 5TH DAN

KODOKAN JUDO
LIMITED EDITION
Shin-Gi-Tai : Judo’s Arsenal by Ronald Désormeaux 2
Shin - Gi -Tai
The Discovery of Shin-Gi-Tai : Judo’s Arsenal
Acknowledgement
When undertaking this project, I realized just how many individuals have crossed my
path in the past 50 years and I wish to thank them collectively for having been part of my
life.
Special thanks to Marie-Claire, my companion and best friend, to Marc, Nathalie and
family members for their inspiration and support. To my judo and business colleagues,
thank you for your understanding, your patience and for having provided the
opportunities to live my dreams.
I dedicate this book to Marie-Claire, who has demonstrated the true spirit of Shin-Gi-Tai
during her fighting period with cancer. She maintained a high morale, employed
strategies and tactics to neutralize her disease and intelligently employed her strength to
overcome it. She is an outstanding judoka.
Ronald Désormeaux
5th Dan, Kodokan Judo
Gatineau, Québec, Canada
August 2008
ISBN: 2-9806269-8-8
National Library of Canada
Photo Cover: My late sensei, Bernard Gauthier, 1926-87

The terms: “You” and “judoka” refers to both genders.
2
Introduction to Shin-Gi-Tai
Shin-Gi-Tai, Ron Désormeaux third book in the Discovery of Judo series showcases the
depth of his intimate knowledge of not only the physical and mental aspects of Kodokan
Judo, but delves deep into its metaphysical aspects; knowledge that is only acquired by
concentrated study and many years on the tatami. In his forward, the author states:
”I underline that I am offering a synthesis of my 50 years of judo practice, observations
and analysis…”.
Kano Shihan’s two maxims cover the essence of judo: “Jita Kyoei” (mutual prosperity
for self and others) and “Seiryoku-Zenyo” (maximum efficient use of energy). To this
end, this book is a journey through the training aspects of judo as learned in practice
sessions in the dojo. Furthermore, it also details the application of these principles in
everyday life as experienced outside the realm of the dojo.
Shin-Gi-Ti covers three distinct aspects of judo: Shin – moral and intellectual value, Gi –
technical value, and Tai – corporal value. The reader will be guided through these aspects
in this book; it is best to read a chapter, reflect on what has been read, and then continue
on! Much knowledge is to be gleaned from its pages!
John A. Huntley, 7th dan

Aberdeen Judo Academy
Kamloops, British Columbia
3
FOREWORD (Judo)
You might be attracted to the world of judo for several reasons: You are looking for
answers and solutions within the world of martial arts to suit your needs for a self defence
system that has proven its worth. You may have seen it on television and been intrigued
or gotten excited about it. A friend or a co-worker may have mentioned that as a physical
activity, it can be practiced for many years to come. Judo as an Olympic sport excites you.
You may be a new or a seasoned fighter looking for answers in order to get better at it.
You may even be seeking a deeper understanding of judo as a way of life and you are
intrigued by its esoteric side or you are simply looking for fighting tools and techniques
which can be readily applied to a workout routine. Whatever your reasons, you are on a
path to find answers.
This book represents one specific point of view as expressed by the author, a former
national and international competitor, an administrator, a continuous judo student and a
current judo teacher.
As the author, I underline that I am offering a synthesis of my 50 years of judo practice,

observations and analysis. My experience has leaded me to make a rapprochement with
the vision and concepts of Judo as expressed by the late Dr Jigoro Kano in 1882.
The manual attempts to highlight dojo training and its life style application. It contains
some of my thoughts about how judo principles, training and techniques can be
transported outside the dojo and made available to better serve society. I believe that
mastering judo goes far beyond the physical and technical dimensions. It is more the
application of mind over matter. With maturity, I discovered and better understood the
more elevated merits and spiritual aspects of Judo.
I am sure that many other exponents of judo may have quite different points of view and
have greater abilities to pass on their understanding and knowledge. You are therefore
encouraged to seek them out and get their perspective in order to form your own opinions.
Meanwhile, what follows is meant to incite reflection and is addressed to the serious
judoka in quest for answers.
4
GENERAL ORIENTATION
I have chosen as the centre piece of this discourse the expression: Shin-Gi-Tai.
Shin means the heart, the core of a system as in spiritual, soul or mind. Gi is from the
word giko expressing the artistic skills and techniques, while Tai is generally used to
express the corporal alignment, the physical fitness of the human body capable of
performing the art. This combination of words represents the essence of judo.
Such terminology has been running in the martial arts literature for thousands of years
and is still covered in the vocabulary of both modern and traditional judo schools and
dojo. It has always been associated with the attainment of high level unification and
harmony between a strong yet pliable mind during the performance of highly technical
skills as freely expressed by the physical body of the judoka.
The vast majority of judoka are still not accustomed to hear the Shin-Gi-Tai terminology.
Perhaps because they are still too close to the physical and competitive sides of judo, they
pay lesser attention to its other domains. It remains that judoka are subjected to them
consciously or not during their assessment for grading purposes all around the world. The
acquisition of harmony between these three factors will vary keeping in mind the relative
age and experience of the students.
Over the years, I have found that the application of these three facets went well beyond
the grade examinations and the dojo sessions. By expanding the meaning of these words,
you may be able to see as I did, that their harmonious union can be applied in the conduct
of your daily affairs. To be successful in our endeavours, we need to have our body, heart
and mind totally concentrated upon what we want to accomplish.
Judo training methods and experimentations have become life facilitators to many of us.
Serious judoka have, over time, acquired the necessary skills, techniques and character
building abilities to surmount most difficulties in the dojo or in the shiai-jo. Some have
applied the learned skills of dealing with gravity, friction, momentum, velocity, weight
distribution and converging forces to business and social milieu not to exclude their
approaches to deal with recurring difficulties.
The book emphasizes the use of this arsenal of weapons and tools, including the
metaphysical or spiritual dimensions that can be nurtured and expanded upon to make
you a better person. By projecting your training skills into your daily activities, you, too
can discover how your combat experiences associated with balance, rhythm, harmony,
perception and kinetic feelings can become déjà vu situations that can enable you to
anticipate and respond quickly to challenges outside the dojo. You may be surprised by
how much you can recuperate from your days on the mat and how your skills can be
adapted to overcome personal weaknesses and render you more useful to your family,
your community and your business ventures.
5
In my long journey with judo, I have been a friend to thousands of judoka of all ages. I
have seen transformed judoka who became icons to others. Unfortunately, I also
witnessed too many, who, while performing well in high level competition, are still
displaying an insufficient understanding of the true spirit of judo.
Pressed for time, too focused on the task and loaded with a desire to win, they have been
side-tracked for long periods of time. “To win and dominate over the opponent” was and
remains their principal goal. Their every action is geared to accomplish that task. Should
they lose important competitions, they are easily tormented. A good number of excellent
fighters left the judo scene without having truly contributed to its enrichment. I have to
question whether or not they are capable of making substantial improvements to
themselves as a person and to be of greater service to the community at large. I believe
that seeking continuous self-improvement while helping others is the ultimate challenge
as expressed by the founder, the late Professor Jigoro Kano.
Judo is a physical education system, a method of conducting close combat and a way to
improve your character. At the dojo, you will meet judoka with different personalities;
each having their own ideals, yet everyone seeking to acquire the fighting tools and
techniques to best suit his or her personality. From a corpus of techniques, all should be
able to be guided by the teacher and exercise their skills with different elements under
various situations and promote their individual operational strategies and tactics. The
principle of judo is like the nature of water wrote sensei Koizumi Gunji in 1952. As such,
it has no shape of its own but moulds itself to each one of us.
With continuous practice, time and maturity, you will overcome your physical and mental
shortcomings; you will learn to use skills, tools and tactics and turn them to your
advantages. When you are able to use them naturally, you will begin to master the
learned skills and make them your newfound weapons of choice. They will become
natural mechanisms to improve your judgement, your performance and your interaction
with your training partners. It is not sufficient to understand all the tools you need to be
able to use them to your advantage. Armed with the above concepts, I will discuss how
this arsenal or personal repertory of tools and techniques can be exploited in and beyond
the dojo.
The three dimensions: Shin-Gi-Tai will be discussed from two perspectives: the
strategic usage and their tactical implementation. “Knowledge is at the beginning of all
actions “said Wang Yang Ming. (1472-1529)
6
STRATEGIC PERSPECTIVE
“Love the world as your own self, then, you can truly care for all things”
Lao Tsu
I will broadly define strategy as the general way you intend to deploy your resources in
order to achieve your goals. The military officers used the expressions doctrine, guiding
principles or field intentions to link the socio-political intentions of a country with a
warlike preparation and behaviour. Strategy is generally understood to be the manner
with which you will conduct your affairs. It is also to be able to deploy multiple resources
and talents to effectively accomplish your aim. It is both a science and an art. It
encompasses the use of tactics or methods at specific time and place. The great Chinese
general Tzu Sun1 said the art of any war is governed by five constants: compliance and
maintenance of moral law, great use of terrain and natural phenomena, a good
commander who can make use of various times and seasons, the employ of different
movements and tactics and finally, a committed and disciplined army.
The ancient master fencer and samurai Musashi Myamoto once said in his late 1600’s
Book of Five Rings that “strategy is the craft of the warrior”. In past centuries, generals,
artisans, business people, architects and warriors alike carried their own tool box or
secrets to their work places. Each one showed personal skills and talent notwithstanding
dexterity with each toolset in their possession. Warriors in particular, demonstrated their
individuality by owning their personal arsenal. They understood the particular
characteristics of all their tools and used them wisely at decisive times.
Generals used spies to gather intelligence and displace their armies while foot warriors
were known to be expert handlers. From their arsenal, they choose weapons of their
choice to be manipulated at the right time and under the right circumstances; they
modified the tools to suit their personalities, they cared for them and made full use of all
when the opportunity presented itself. Generals made many calculations and plans before
engaging and their troops were well trained to recognize the right moment, master the
forms and strike decisively without fear.
In those ancient times, making use of different war tools was a question of survival, of
life and death. In order to survive, warriors had to make full use of all their weaponry.
Today, life threatening situations are less frequent and some of your weapons left
unattended yet, you as a judoka and as a person have to be ready as you may encounter
similar challenge as you are striving to fit within a community and accomplish something
worthwhile with your life.
1
Tzu Sun, The Art of War, Delcorte Publishing, New-York, 1971
7
You live in a changing period where self-gratification and speedy actions are the norms.
You need to examine your natural environment, determine its advantages and
disadvantages and define where you want to stand. To go forth, you will need to be in
harmony with your decision and assume an advantageous position from which you can
inspire others.
From time to time you will seek the right opportunities; first as a child, then as a teenager
and later as an adult. The world is out there to be discovered and to be conquered. You
will no doubt aspire to become a successful actor in this environment of ours.
“Demons who enter your circle must be pushed out.”

Tao meditation
No matter where you are; the office, in school or on the street, there are evil people on the
watch. They are avaricious, aggressive and sadistic. They only seek to take advantage of
others, find pleasure in seeing you suffer and delight in imposing themselves upon you.
There will be plenty of occasions for confrontations, verbal and physical assaults, and
duels of kind, growth challenges and defensive moments where recourse to some kind of
survival skills, training techniques, experiences, tools and weapons will become essential.
In your arsenal you need to have ready access to the stratagem of deception: when you
are about to launch an attack, you should appear as if retreating; when using force you
must be seen as inactive; when near your opponent, you should appear far away. All
actions and initiatives need to be planned and executed at the right moment. Tzu Sun
referred to the general who loses a battle as the one who makes but few calculations
beforehand.
Should you be attacked physically or mentally, there is little room for compassion and
humility. One must resort to effective weapons to solve the situation. In anticipation of
these moments, you will have to gain the necessary knowledge and savoir faire to cope
with difficult situations. If you are never attacked, that will be wonderful. Training will
still help you work out your fears, inhibitions and anxieties. Sensei Watanabe expressed
this observation in the following terms: The training received in judo is meant to
discipline your mind through physical exercises and confrontational situations bringing
about your maturity of the skill of higher logic. It is the use of this latter skill that
characterizes the mental reactions of a judoka when given situation arises.2
Having decided on which role you will play in society, be it a scholar, carpenter,
gardener, teacher, fighter, law officer, manager or anything else of you’re choosing, you
will need to plan your strategy on how to best fit in, survive, be ahead of others and even
excel should you desire to lead. Your strategy will guide your actions and your tactics
will give meaning to your life.
2
Watanabe Jiichi & Avakian Lindy, The Secrets of Judo, Charles Tuttle, Tokyo, Japan, 1960
8
Like all others before you, if you have a good sense of strategy, and make use of all the
fighting resources at your disposal, you will be able to succeed. You are to remember the
five essentials for victory according to Tzu Sun:
1. Know when to fight and when not to fight.
2. Know how to fight the strong and weaker opponents.
3. Be possessed and animated by the right spirit.
4. Prepare yourself ahead of your opponent.
5. Be in control of the situation.
Sculpture of a Ronin samurai circa 1600.
9
TACTICAL IMPLEMENTATION
“What is an archer without a target?”
Tao meditation
For our purposes, employing tactics is to determine which weapons you will select from
your arsenal and use in order to efficiently succeed in your life endeavour or judo match.
Tactics are the methods of selecting and deploying parts of your entire arsenal on a given
target. Your tactics should not be foreign to your strategies; they reflect what you think is
the best use of your skills. They reflect your personality as they are a subset of it. From
your repertoire, the selected weapon or tool should provide you with optimal response to
your immediate needs and expectations. In his Art of War, Tzu Sun reported that: “The
good fighters of old first put themselves beyond the possibility of defeat, and then, waited
for the right opportunity of defeating the enemy.”3
Tactics are skills normally used in close quarters, at selected times and in support to each
other. When you make use of tactics, it is understood to mean that you have selected your
weapons, deployed your resources over a selected terrain or space, and that you intend to
use them in harmony and in support of each others. Tactics should enable you to gain and
maintain the offensive, stay focussed on your objective, use the weaknesses of the
opponent and show your determination and resolve. They will enable you to quickly
change direction and alter your momentum as you exploit the weaknesses found in your
selected target. Tactics will permit to you better observe at close range, pay more
attention to changing field conditions and absorb more details. By their proper use, you
will develop greater understanding of their impact and vulnerability; you will be more
vigilant and disciplined.
Medieval Armour, Tokyo Sword National Museum
3
Tzu Sun, The Art of War, Delcorte Publishing, New York. 1971
10
PART ONE____
JUDO CONCEPTS
AND DOCTRINE
SHIN
Dai-Butsu at Kamakura Japan
11
THE JUDO CONCEPTS

“Judo is not what many people believe it to be: that is to say, judo is more than a fighting
art practiced at the dojo. The basic meaning of judo is quite different, and is universal
and profound”4
Jigoro Kano
“When I began to use the term judo…it meant that no matter the goal, in order to
accomplish it, you must put your mental and physical energy to work in the most effective
manner.”5
Jigoro Kano
“Kodokan judo was the product of Kano’s lifelong devotion to the jujutsu of the past,
which he reorganized along educational lines while taking great care to retain its
classical traditions.”6
Kano Yokimitsu, president of the Kodokan
While self defence and other martial combat techniques may have been at the centre of
the old jujutsu training, ancient jujutsu schools or Ryu provided their students
opportunities to set related goals for physical and mental training. The word judo was not
frequently used in Japan’s until Jigoro Kano in 1882 resurrected it from an old jujutsu
school named Chokushin. To the word Judo, he added the name of his school, the
Kodokan, worthy of an Academy status and set out his two corner stones as follow:
1. Intelligent use of energy (mental and physical).

2. Mutual benefit and prosperity.
We can safely say that the overall goal of Judo is the attainment of continuous
improvement to the body, the improvements of the techniques and the clarification of the
mind for the overall benefit of society. Dr Jigoro Kano expressed this all encompassing
idea in the following calligraphy to which he signed with his nom-de-plume Shinkosai
meaning the intellectual student or associate of the mind.
Jita Kyoei signed Shinkosai (intellectual student) by Jigoro Kano
4
Murata Naoki, Mind over Muscle, Kodansha, Tokyo, Japan, 2005
5
Idem.
6
Idem.
12
The expression of Jita Kyoei illustrated above by Jigoro Kano, takes into account the
interdependence of your strength with the power of others. I place this expression in the
realm of our global judo strategy as it is expressing the genuine intent of the founder.
Shihan Jigoro Kano
Reflecting upon his judo accomplishments over his lifetime and in recognition of the
knowledge gained from and the support he received from his past teachers, Jigoro Kano
recalled that: “From Sensei Fukuda, I have learned what would become my life’s goal.
From Sensei Masamoto, I have captured the mysteries of the Kata and from Sensei Iikudo,
the fluidity of techniques.”7
Several years after this original declaration, a colleague of Jigoro Kano, Sensei Ueshiba
Morihei who had studied Ju-Jutsu from the same Kito Ryu and went on to create his own
system called “Aikido” expressed similar humanitarian ideals with his calligraphy here
under saying: “The peaceful way was to be found through mental discipline and
improvements in character.”
Victory for peace is obtained through victory over one-self.

Calligraphy of Sensei Ueshiba Morihei 8
7
Murata N, Mind Over Muscles, Kodansha, Japan, 2005
8
Jean Zin, L’Aikido, Édition Chiron, France, 1960
13
The current senior technical director of the Kodokan, Sensei Abe Ichiro, 10thdan,
mentioned in his book “Judo”9 that: “judo was difficult to learn and that the judoka must
show lots of willingness to learn and especially demonstrate high commitment and
perseverance”.
Perseverance will be a major part of your judo endeavour. Like a fisherman who needs to
repair his net, ensures his boat is sea worthy and has the knowledge of where the fish will
gather. So will you have to spend a long time doing preparatory work that may seem
boring and useless at times. You must persevere, for at the end of your journey you will
find success in the fulfilment of your dream. You will need patience, faith in yourself,
build your arsenal of resources, review your planning and ensure you select the right
opportunity to benefit fully from all situations.
Sensei Abe reflected upon the values of judo practices and training as improvements to
one’s physical abilities and attributes such as the agility, strength, resistance, speed and
flexibility while toning the reflexes and responsiveness. He stressed that the
understanding, the retention, the personal adaptation and the comprehension of the
different techniques with their variety contributed to the refinement of the intellectual
faculties of the judoka. In his essay, Sensei Abe Ichiro went even further by exploring
how judo training can strengthen the mental abilities and prepare the mind to face hard
training and competitive situations. “The combative spirit and the quick analysis of a
situation are deemed to channel the aggressive behaviour towards a peaceful solution of
an encounter”.
Touching upon the social context of judo, Sensei Abe Ichiro also remarked that judo
sessions and training methods force the judoka to care for his partner, to be courteous and
attentive and show respect while at the same time, cultivate constant humility and
sincerity. There is a Tao reflexion that reads: “Fire feeding on Fire. If two people join
forces, with neither sacrificing their individuality, but only lending their power or energy
to the task, they are bound to produce a wonderful harmony and attain a satisfactory level
of success from which both can ripe tangible benefits. By doing so, they will encourage
others to emulate them.
It is mostly in the dojo or practice hall that you will socialize with peers and like-minded
opponents. As you enter the dojo, you will note some individuals removing their shoes
and paying respect to the teacher, other students and the principle hall. This is a kind of
ritual expressing both the cleansing of the soul and showing respect and gratitude for
those with whom they are about to come in contact with. It is a habit similar to when you
go to a church or a temple; you purify yourself of bad omen and habits and stand before
others with a clear mind and stature, you are sincere and have no hidden agenda.
9
Abe Ichiro, Judo, Presses Universitaires de Bruxelles, Chiron Paris, France, 1976
14
You should abide by the bowing rituals and discipline. Furthermore, when you bow
before and after having practiced with a partner, you demonstrate your confidence in fair
play; you truly show gratitude and respect. It is indicative that you will care for them
notwithstanding that your attacks and defences will be sincere. You are also showing
thanks for having practiced with them without accident.
Paired with different partners and confronted with various styles of judo you will gain
first hand experience to deal with challenges and difficulties: the extra physical demand
on your body, the fighting skills and techniques deployed by you and your partners, the
confrontation moments, the close quarters fights, the determination and savoir faire and
the risk taking will be absorbed both physically and mentally. You will feel like the clay
in the hand of a potter. You will undergo mental and physical changes and your
techniques will be transformed in the course of your practices. The closer you will get to
attain perfection, the harder it will become and the more definite your goals will have to
be defined. You will gain experience with each encounter. You will no doubt gain from
your contact with others and you should be prepared, in return, to give back some of your
knowledge to the less fortunate. Your partnership and fellowship will be satisfying. You
need to acknowledge that you may eventually be separated from this joy as your peers
will likely move away and undertake their own journey. Alone, you will have to continue
your search at your own pace as your path to self-improvement is yours alone. As you
improve your level of confidence and expertise; you will appreciate the values of sharing
it with others. Graduating from the solo and pair exercises you will enjoy the more
dynamic matches where you can study the various situations and where different
techniques and skills can be deployed. The more you do, the more self-reliant you will
become. You will try greater and more daring moves until you are brave enough to
accomplish other undertakings far beyond your peers. Your apprenticeship will open the
door to the Randori stage where free experimentation and apprenticeship really begins.
“A warrior’s virtue is readiness while the sage’s virtue is awareness”.

Tao meditation
Old texts make mention that doctrines are of little value without the human touch. You
will have to shape and personalize what you have received. You alone can transform your
martial instruments and weapons as a means to acquire happiness and gain peace. Once
you make that decision, all things will fall in place. If you become truly happy, the
charlatans and exploiters will have nothing more to offer. Having obtained freedom from
your fears, possessing good healthy habits and better understanding the events around
you, you will soon display cheer, deed, encouragement, compassion and love, all
ingredients of being alive. There is no better place to start but on the tatami.
Discovering who you really are and what you can do are parts of the randori exercises.
With randori, you enter the realm of Seiryoku Zenyo (Maximum efficient use of energy).
This is your first real application of the judo principle: intelligent use of energy.
You have now entered the domain of tactics.
“He wins his battles by making no mistakes”.
Sun Tzu.
15
THE LANGUAGE OF JUDO

O-negai-itashimasu- May I have the honour to practice with you?
Should you read about martial arts, you are bound to be inundated with Asian texts and
martial expressions associated with war, soldiers, samurai, and Asian religions. You need
not be a military strategist, a linguist or a devoted religious person to grasp the gist of
their meaning. The world of traditional judo is no exception. As we can not communicate
directly from mind to mind, there are bound to be some misinterpretation and subjectivity
in our discourse. As words are imperfect, we shall try to make the best of them. The judo
milieu contains Asian expressions and Japanese terms and words which have been carried
over by internal fighting systems associated with the samurai training or the application
of Ju-Jutsu.
Today, in their haste to produce stronger, physically capable and technically rich
competitors, too many sensei avoid to expand on the terminology associated with the
mental element or use them to define the intent of specific actions. I was fortunate to
have had teachers who took the time to explain the most relevant expressions of Judo.
The journey to better understand those terms has clarified my comprehension of what real
judo is all about. To that effect, the Kodokan Judo Institute has put together an excellent
dictionary of judo10 which is recommended to be part of your library. Hereunder, I
present a summary of the most common expressions that will impact our current
discussion.
In the spiritual or mental realm, we have:
Aite wo soncho suru. To show respect to an opponent or other person by giving proper
salutations and by formally recognizing his or her presence.
Agatsu: A personal victory obtained over oneself.
Fudoshin. An expression describing the strong mind frequently found in kendo training.
It is found in an ancient text by Zen monk Takuan when referring to the state in which the
mind knows no rest on any individual thing and where the body is filled with such a spirit,
full of energy and standing ready to concentrate unto a target.
Gen shin. An expression used for intuition or the mental condition by which one can
perceive the intentions of the opponent. In randori, we refer to this condition as Sen-no-
Sen, where one can detect the intention of the forthcoming action and then undermine the
opponent’s focus by pulling him away from his reality. By capturing the advanced
warning signs, we are able to steal or break the opponent’s thoughts and endanger his
self-confidence.
10
Kawamura Teizo & Daigo Toshiro, Kodokan New Japanese English Dictionary of Judo, Kyodo Printing,
Tokyo, Japan, 2000
16
Gaiju naigo. Represents he softness without and strength within. It is a comportment

whereby our exterior is relaxed and kept flexible by our constant moving about while
guided by a strong and determined mind. It can also mean a compassionate and tolerant
attitude towards others while maintaining strict mental discipline.
Heiho. A military approach of being ready and confident. It is also an expression used in
fencing school of yester-years stressing the mental and spiritual development to
accompany the mastery of technical skills.
Judo no rinen. A common expression of the judo’s ideals. It is the philosophical version
of the highest concepts, principles and ideals of judo to which one aspires in his training
and lifestyle. Used by Jigoro Kano and coupled with the essence of defeating the
opponent with lesser power as possible through physical, mental and spiritual training.
From this premise, he evolved the higher statement of “most effective use of mind and
body toward the good primarily by applying maximum efficient use of power as well as
the concept of mutual prosperity for self and others.”
Judo Seishin. The spirit of judo. The spirit or character building cultivated through judo
training which includes the commitment to always do one’s best, to compete fairly, to
observe the rules and to respect the opponent.
Jita Kyoei. It signifies: Towards mutual prosperity for self and others. By this
declaration, Jigoro Kano wanted every judoka to be of greater use to society. He wished
for the harmonization of the individual with his entourage.
Judo Ichidai. To practice judo’s principles of intelligent use of energy and mutual
benefits over a lifetime.
Kokoro Gamae. The display of a strong mental commitment and courage. To have the
heart and the desire that will govern the physical action. It represents the continuous
efforts to train the body to respond to the calling of the mind.
Mizu-no-Kokoro. To make use of the mind and spirit like water. To be free of mental
obstructions and continuously pursue and penetrate an obstacle or a target.
Munen. The facility to oversee. To have a broader view or perspective. It is the ability
not to focus on any particular point or subject, but be able to capture the global
environment (peripheral vision) and be able to identify your location and position
yourself within the environment.
Shin-Gi-Tai. Mind, skill and body. Three words used to complement Shinshin Tanren.
The attainment of harmony and the forging actions of the mind and body. Cultivating the
mental, physical and spiritual strength required to efficiently meet the challenges of life.
17
Shinchi Ryoku Ichi. Refers to the three elements to be coordinated into one action:
power of the mind, good technique and body power to execute a movement.
Shushin. A cultivated mind. A state obtained by the diligent practice of self control,
respect for life and others, with the courage and patience to pursue wisdom. It is the
ultimate goal of judo and complement kyoikuho as the physical training and shobuho as
the development of technical skill sets.
Tao. From the Chinese interpretation of the “WAY”; the metaphysical concept of the
way things are in nature.
Tao Teaching. Attributed to ancient Chinese methods in the study of natural phenomena.
It is a form of psychological approach and agrarian view of the world by relating events
of the cosmos with the human actions. Also known as a form of meditation whereby one
becomes conscious of his place in the universe. The Chinese philosopher Lao Tsu of the
6th century was a prominent master of this meditation process.11
In the physical domain we have the following expressions:
Chikara no mochi kata. Means the way to exploit the inner power; the use of physical
and mental energy. Ideally, it represents the deliberate attempts to avoid clashing directly
with the opponent’s power in favour of manipulating it efficiently to your advantage
through the use of skilful techniques.
Happo-moku. To be able to look with a peripheral vision and detect the slightest change.
Look in eight directions without moving the head from side to side.
.
Hyoshi: To form an envelope or cover over the opponent. To contain and restrict as in
fitting well with something or someone. It also means maintaining the rhythm or be in the
right sequence offered by the distance or space between opponents.
Ju yoku go no seisu. The skilful application of flexibility to defeat the opponent.
Kappo kuatsu. Ancient first aid methods used to revive (resuscitate) someone who has
lost consciousness through asphyxiation or other causes such as strangulation. Although
replaced by modern first aid systems, the techniques are indicative of the care one must
take to avoid accidents and show respect for the training partner. Some of these
techniques were reserved to those who would become instructors or mentors.
11
Lao Tsu, Tao Te Ching, Vintage Book, New York, USA, 1972
18
Kiai. A fundamental concept identified with the energy release in martial arts. It refers to
the gathering and concentration of energies towards a definite target. It is the total
commitment of one’s will, spirit, intention or energy oriented to a target over a very short
distance and at a precise moment. It is often expressed through the voice by a short shout.
Some specialists will use kiai to gather their energies and launch an immediate attack or
destabilize an opponent’s concentration.
Ki yu. Victory comes with the harmonious use of the mind through technical and
physical dexterities.
Kodo-ichi. To be in harmony and trying to adapt to the circumstances; finding the

opportunity and deciding to promptly take the initiative. To be of one drum.
Netsuke no Kata. A determined way to look at someone. Sometimes referred to as the

deep and hypnotic look given by a person that may provoke fear. When referring to the
intent, it is said that the eyes are the windows of the soul (mind).
Seika tanden. A region within the lower abdomen also known as the physical centre of
the human body or centre of gravity. It is the foundation for balance and a strong natural
posture. Sometimes referred to as: hara.
The most current expressions related to the technical dimension are:
Aite wo soncho suru. This expression describes the first encounter with an opponent and
in a gesture of trust and respect you are expected to make proper salutations before and
after. In the dojo, you will be expected to bow upon entering and leaving. When you bow
to someone or something, you show signs of respect, gratitude and humility.
Ai yotsu. Related to kumi-kata, a form of gripping the costume using the matching grip
of the opponent.
Debana. The first opportunity, or the beginning of the opponent’s move when you have
an opportunity to place him in kuzushi.
Ikken-hitotsu. Applied mostly in kendo but also used in judo. To attack or strike with
one decisive blow or technique that may be fatal or score the Ippon. It is the execution of
the perfectly controlled technique where nothing is left to chance. To act boldly with
decisive action is also known as: Jukuryo.
Ju. The cornerstone principle of judo. It identifies with the intelligent use of force or
energy around you and your ability to transform it to your advantage by yielding to it,
redirecting it or returning it spontaneously against the opponent.
Kan-ken-futatsu-koto. A high level of intuition whereby what is seen and detected

informs the brain to react instantly to early remote signs of danger and informs you to be
on your guard.
19
Kake hiki. They represent the tactics and strategies used in making different
displacements. Also refers to the alternate use of offensive and defensive modes.
Keiko. To learn through the practice of the old transmitted techniques.
Kime. The focus of total energy in the hara to effect a clean and brief action. It relates to
the accomplishment of a clean break or decisive termination when completing a throwing
technique or an action.
Kisen. Another expression for intuition. The perception of what is about to occur. It is
experimented in judo when you seize and maintain the initiative. Also referred to as:
forestalling or initiative taking.
Kosei no taido. Refers to the overall respect for structure, rules and fair play.
Ki no miru: The ability to steel the action. To go on the offensive at the right instant,
thus seizing the opportunity, perceiving and taking advantage of opportunities.
Ma-ai. The engaging distance and timing of action between opponents. Through different
postures and displacement the distances adopted by players to engage the other is
shortened or lengthened at various speeds. It is also the adjustment of one’s position in
order to be safe and permit an angular attack.
Tao Te Ching. From the Chinese meditation system that outlines the way of harmony
with the cosmos, some judo expressions have been derived from it such as: yield to
overcome, bend and be straight, empty and be full, wear out and be new, have little and
gain, have much and be confused. The gentle and the yielding are the disciples of life.
The hard and the strong will fall. The soft and the weak will overcome.
Shin myou. To surprise the opponent and outsmart him. To deceive him.
Sekkyokuteki sen-yo. Taking the initiative to advance and engage before an aggression.
Yomi: From the verb yomu, to be able to read and decipher between the lines as in
intuition and perception. Normally associated with taking the initiative in sen-no-sen.
Zanshin. From the beginning to the follow up stages, the state of readiness and
awareness that continues even after throwing the opponent. The capacity to remain alert
until there is no more opportunities for the opponent to counterattack.
20
JUDO SURROUNDED
“Can you be both martial and spiritual?”
Tao meditation
When Jigoro Kano decided to call his system Judo, I think his intent was to introduce the
three aspects that would reflect the culture and tendencies of his time. Judo was to
perpetuate the good parts of the former ju-jutsu method of training in the art self defence.
He also desired to introduce a new physical education system to be practiced by all. He
introduced the basic competition rules in order to improve the safety in a sports-like
match. Foremost, he wanted that the experiences and skills learned by its practice lead to
improvements in one’s character and which could be put to work towards the betterment
of the society.
Judo like ju-jutsu his ancestor is a martial art which requires discipline, courage and
perseverance. Being a good judoka has nothing to do with killing or being a mercenary or
cruel dominator. We somehow have a tendency to concentrate on the huge physical
presence of the judoka-warrior and fail to discover the hidden qualities he has gained
from his training. The image of the accomplished warrior acting as a protector of ideals,
rights, principles and honour has too often been replaced by the image of a gladiator
belonging to a renowned fighting stable in demand of fame and fortune.
Today’s high level judoka may have fought and won over several worthy opponents in
their career but the ultimate opponent is still to be found in themselves. It is there, deep
inside that reside the demons yet to be conquered: arrogance, ignorance, selfishness,
egotism and many more. In keeping with the spirit of judo, we can assert that to
overcome one’s own weaknesses is the true victory.
With current judo derivatives expressed in the semi-commercial arena for group
entertainment and personal or corporate financial gains, Jigoro Kano would be most
concerned with the proliferation of strategic competitive judo, political importance
attributed to it and its commercialisation. If most competitive judoka and national
organizations seek disproportional levels of personal and commercial gains from the
entertainment, victories and the supremacy of one over the other, there will be, in my
view, a deformation of the true spirit of judo. The selfishness that reigns over the
potential improvements one can achieve for the betterment of communities will likely kill
the essence of Judo.
On the other side of our interpretation, we have to revisit the ancient masters the like of
Jigoro Kano and Ueshiba Morihei to rediscover their true intentions. Yes, there has been
a normal and positive evolution of the judo techniques over the years. Like many other
inventions, they have evolved over time. The newly introduced techniques are supposed
to be built upon the old or their modifications. It seems that other concepts were drop
completely from the syllabus.
21
It is possible that new found ideas and changes to competition rules may be opportunities
to go beyond the existing philosophy, but in our haste to proliferate judo, we may be
missing the fundamentals from which a new and better judo can emerge. It appears that
some of the foundation pillars (educational, mental and societal aspects) have been
weakened by the desire to sell judo as a competitive sport in lieu of teaching it as a true
martial and spiritual art it was meant to be.
Both masters Kano and Ueshiba had acquired in-depth knowledge of their martial system
and societal environment. They lived by what they preached. They were vigilant, alert,
respectful, courteous, simple, humble and continuously inquisitive, seeking new ideas
and new integration tools. We live in more difficult times where we tend to accept only
the tangible, the material and scientific proven ideas. As witnessed in their writings and
calligraphies, both placed emphasis on the tripartite elements: the integration of skills and
physical improvement with the ultimate aim of self improvement.
Their combined systems may well reach far beyond our actual conception of the forms. If
it is said that knowing others is wisdom, yet, knowing thyself is enlightenment, we have
to surpass the physical aspects. You, as a devout judoka can make that difference. You
can play an important role in preventing excesses in various judo circles. You may want
to reflect upon the expression: Seiryoku Zenyo, Jita Kyoei before you establish your
position vis-à-vis the new combat for the survival of the judo principle.
This principle was intended to penetrate the soul of all of us and express our common
mission;” The intelligent use of our energy for the common good”. When correctly
applied, it influences the ways we think and act both in defense and in offense.
The required harmony, concession and cooperation associated with the acquisition of
judo skills through the normal competition process offer no humiliation to the receiving
partner. To the contrary, randori and shiai can provide a unique occasion to show how
improvements can be made for the benefit of others. This principle goes beyond dojo
activities and permeates all facets of our life.
“Thunder and rain at night;

Growth comes with a shock;
Expression and duration appear in the first moment”
Tao meditation
22
STRATEGIC ALLIANCE OF DREAMS AND GOALS

Now that we have a common understanding of the judo language and identified the ideals
or goals of judo, are you still interested to join the judo milieu? Can you dream of your
implication and of your partnership with thousands of others wishing to make a
difference in our communities? Should you join this special group of fighters, you will
gradually become an integral and organic part of large federations. Your relationship will
be one of mutual influence. You will need to balance just how far you will go and when
to get involved, when to stay passive, when to listen, when to speak and when to lead.
Since birth, you have had dreams of all kinds. Your imagination, that faculty to create
mental pictures is still roaming into all sorts of domains and in far away lands. In your
early years, you may have created distorted images of what you wish to realize later on in
life. Perhaps you dreamed of being part of a wonderful world; having your parents and
family eternally around; growing up and becoming an intelligent, successful and capable
human being.
To remind you of those dreams and to clarify your images, you may have amassed wall-
posters, mementos or cherished toys that transported your imagination, if for only for
brief moments, into the fantastic world that you had wished for. Later in life, thousands
of such desires have motivated your actions. You have been and still are positively
energized by them. Those dreams are part of your imagination and represent your internal
values and general expectations. To nurture those dreams, is a form of an unconscious
meditation process.
To have dreams is a healthy process. They develop your spirit of exploration and let you
go freely beyond the immediate reality. They are made up of scattered events from your
past and the present. They offer you a chance to “see” internally an image of the future.
Such images may be simple and wonderful, others may be dark and mysterious and even
frightening as they are coloured and often distorted by lack of facts, vague
preoccupations or other factors still unknown to you.
Your dreams are somewhat influenced by your lifestyle. As you grow older, family
activities, culture, society, special events, sports and recreation are amongst the many
factors influencing your concepts and values. You will frequently shift horizons and
some of your dreams will be repeated and others may become more refined. As you
understand yourself better, they will be transformed into specific goals which captivate
you and reinforce your desire to obtain or achieve. By being anchored to some dreams
and goals, you will soon find the necessary enthusiasm and develop an intense
commitment towards them.
23
Like many others, your natural penchant to understand, to confront, to tackle and master
difficulties will prevail over a resident state of lethargy. Negative inspirations and less
important dreams will soon be left to roam in your mind until called upon at later stages.
When you decide to go forward and activate a dream, you will need to formulate a
disciplined plan of actions to keep you focussed on it. Deciding upon a particular dream
and seeking to realize it is not without some difficulties. You will note that as your
dreams become more focussed, your motivation level will rise and your self-confidence
grows.
As your selected dreams are transformed into specific goals and objectives, they require
sufficient energy to carry them forth. To feed your dream, you will seek and gather things,
events or persons that will make you stronger and help you amass the energy sources
necessary to succeed. Since energy resources are all around you, you will need to
establish some pattern or guide to channel your efforts appropriately. You actions will
need to be attached to realistic milestones that can be measured. This ensemble of targets
will become your action-plan that will guide you in the pursuit of what you want out of
your life.
As you embark upon your journey, some developmental goals may take you down
several paths independent to each others. You may have formulated several already such
as being a leader of industry, a teacher, a carpenter or anything else. Whatever your
choice, you will need to set your action plan in motion in accordance with your priority
and stick to it.
You may want to be a judo Olympian or an international champion or simply use the judo
training as a way to become a better person. You may not be certain as yet. You will
hesitate at first, and seek some anchors to pin down your aspiration. When your mind is
made up and you traverse the transformation stage, from dreams to goals, you may find
that you still have to struggle with several conflicting desires. Do not be alarmed, give
yourself sufficient time to relax, reflect upon and evaluate your priorities.
Later on, by process of elimination; you will be able to identify the right priorities. Do
not forget that these dreams are your initial sparks or flames that will guide you through
several years. They are important to you, so, take the necessary time to identify them
clearly in your mind. Write down your ideas if you can, it will help you sort out the
essentials. Your sports and recreational goals, your educational requirements, social
accomplishments, business achievements and even emotional goals may be formulated in
part or in whole. Each one of them may require a separate action plan that can fit in your
overall life-style.
24
Your decision is made. You have decided to proceed with XYZ objectives. You are now
committed to them. But nothing is irreversible except time. There is still time to review
and restate your objectives. When reassured, now is the time to formulate the layout
details of these objectives. Highlight each one separately and add the required steps that
you think are needed to keep you going ahead and their sequences or concomitant
activities. If unsure, ask for advice, read success stories pertaining to similar endeavours.
List the skills sets and resources that you have. Be generous with your list. Then try to
define the other skills you will need. Your time line for accomplishing key tasks should
be realistic and encompass some measurable milestones. List the desired key
accomplishments that will give you the additional push and give yourself sufficient
periods to review, evaluate and adjust your plan.
Let us take the example of your choice: to become an Olympic medal winner. This goal
will become your primary mission. You have already made the first step. You have
decided to do something and have created a mental picture of what you want. Your next
step is to focus on that idea and have aide-memoirs to remind you of your choice. The
plan of action that you will elaborate should be filled with series of activities to reaffirm
and build your energy source that will sustain you over a period of eight to ten years. You
have to understand that you are not the unique participant; there are thousands of others
who will embark upon their own development plan and will be physically and mentally
ready when you are expected to be facing them. One of your challenges is that Olympics
are held every four years and that there is only one gold medal per category. Because the
difference between obtaining a gold or a bronze medal has hundreds of ramifications, are
you prepared to accept either or be sufficiently satisfied with your participation?. These
are some of your challenges, but if properly motivated and guided, you can do it.
Seek deeply inside yourself and reaffirm that this goal is yours to be manifested and the
hardships that will be endured to taste that final satisfaction are not insurmountable.
Should it remain your goal? Is the spark strong enough? Acknowledge your emotions and
desires. Restate your commitment; do not fear, there is nothing inside you that will hurt
you. All the negatives thoughts have to be turned into positive opportunities.
In your plan, make provision for the elements of chance; potential injuries down the road
and the many coordinating events outside your making. They will influence your success
levels at different stages. Once engaged, ensure you are now sufficiently in love with
judo training methods and regimen and that your affection to judo will last for your entire
period of time and beyond.
You have a noble objective that must be treated seriously. Your lifestyle will be affected
by it over the next ten years and even thereafter. Your project is too important to you to
be managed by others. You are to remain in charge of the overall project.
25
Of course, others will participate in its coordination and you will need different coaches,
one to initiate you properly and give you that special love of the sport, another one to
guide you in your skills development and show you the discipline and the commitment
and likely you will need another one to help you master the techniques and prevail over
other competitors found in the high performance circle of the shiai-jo.
Sensei Koga Toshihito a well know Olympian and world champion in the 1990’s
summed up his commitment in an interview conducted by the magazine L’Esprit du Judo
in February 2008 as follow: “ I have learned at an early age that I could not become
stronger than other judokas if I did not train harder than them”12
Competitors enjoying the glory of that special moment
Selecting judo as a recreational activity and as a means to improve your personality will
also demand a committed plan of action and may look very different from the one just
described. Both your competition oriented and self-improvement goals may be realized
simultaneously and not be detrimental to each other.
Both require your attention and dedication. Since your life is not an isolated event, there
will be other kind of persons and circumstances that will influence your success or failure.
These outsiders are sometimes referred to as stakeholders. They may come from your
immediate family, your dojo membership, casual friends, sponsors or even enemies or
foes depending on how strong they can exercise an influence on you.
12
Koga Toshihiko, About Becoming Champion, L’Esprit du Judo Magazine, no 12, Feb 2008
26
Regardless of numerous and appealing inputs from others, you will have to remain in
charge of your decisions. As principal project manager and architect of your becoming,
you need to stay in charge of calculating your risks, your chances of success, your energy
cost etc. You will have to make the final decision to assemble the necessary resources,
establish your training or activity schedule and set your performance outcomes.
Both on the tatami and outside the dojo, some of your projects will be undertaken
independently as they represent small and short investment in both time and resources.
Others will be more complicated and of such magnitude that they will demand years of
sacrifices and efforts. Their coordinated actions will demand the intervention of several
stockholders and will be dependent upon your sustained commitment and determination.
This book is not meant to provide you with a definite road map on how to become an
Olympian nor be anyone else for that matter. You already understand or will understand
quickly that few things in life are straight forward, your projects are no exception: they
will evolve and change. What you undertake will likely have an impact on others at some
time and may even change the course of events for many who will be under your
influence. Are you up to it? You have to true to yourself and not try to become someone
else.
You may have identified other judo personalities or stakeholders that may provide you
with far more reaching terms of reference and give you other kinds of advice. Listen to
them and reflect upon what they provide, yet try to remain master of your own destiny.
Listen to all others who may have a contribution to make, but do not be at their mercy or
their callings.
“There is no road to walk but your own”

Tao meditation
As the principal project manager, you shall be responsible and accountable to yourself for
the allocation of your specific resources: physical fitness improvement, skills refinement,
mental courage, event selection, availability for training, use of time span, levels of effort,
disbursement of energy and renewed commitment. This is not a simple task, it will
require lots of savoir faire to remain on top of the situation and do the right thing in the
right sequence.
There will be some risks to be assessed, surprises and unexpected difficulties arising and
you will have to make quick decisions to deal with them. This is your commitment and
your life. Your tools can be taken away but your dream shall persist if you so wish.
27
Hereunder are general management rules that have been proven effective over time and
which can be applied to your project.
-Concentrate on interacting with those who will influence your project.

Communicate clearly with all players. Meet with them often, discuss, identify their
support or influence levels and try to get the maximum from them.
-Keep the organisation of your schedule of events and proposed actions as simple
as possible; do not undertake too many things simultaneously that will bog you down.
-Plan strategically. Keep the big picture or goal in mind all the time. Relate daily
actions with the overview and the grand picture in your mind. Break your action plan into
sub projects or partitions by category, by periods of time, etc., so that you can observe
your progress and keep your motivation going.
-Make room for surprises and unexpected difficulties. Try to identify problems
and anticipate difficulties as early as possible.
-Carefully identify your stakeholders and how they will influence your decisions
to go ahead and undertake your next group of events or actions; it may be the coach, the
mentor, the friends, the training partners, the support teams, etc..
-Be prepared to handle conflicts that may arise from time to time because of your
changing priorities or different perception of events amongst stakeholders.
-Listen to your inner feelings and intuition. This inner method of processing
information has often proven its worth. At times, all information may not sound or
present a priori to be as logical as you would think, make use of your past experience and
go with the flow of your instincts.
-Keep your focus on what is to be realized. There will be plenty of occasions for
behavioural changes and hesitation. Review periodically and stay the course.
-Do not be afraid to make changes and take corrective action. Everything will not
fall exactly as planned. Obtaining 100% of 100% all the time is a monumental
achievement. Be prepared to accept quality time and effort for their just values as long as
you give your best all the time. Accept the consequences and forge on.
28
STRATEGIC OVERVIEW-INSPIRATION
“In the beginner’s mind, there are many possibilities,

But in the expert’s mind, there are few”
Zen master Suzuki S.
Your dreams and goals are starting to shape up. With your imagination, you create what
you desire and want in life. You have had hesitations to proceed but now, you are
convinced to proceed. You now need inspiration, to light up your spirit with the spark
that resides in your inner soul so that you may be guided towards what you want or desire.
When we are told that someone has had the inspiration we frequently have a mental
image of a bright light shining upon them. We may define the inspiration as what your
soul extrapolates from your deepest inner desires. It has been said that from potential
inner chaos, emerges clarity.
Inspiration is your primary mean of releasing energy. It is somewhat of a mystical

phenomenon that has been classified rightly or wrongly as a spiritual calling, an
awakening or dream-like spontaneity. Before you can do something that you have never
done, you have to be able to imagine it as being possible. If you do not pursue such an
idea, it will die away. Do not let it happen to your judo project plan or other activity.
You may find sudden inspiration after having entertained several solutions to a difficult
situation and having left some problems unsolved for a while. During this repose, your
mind will keep the internal juggling process at work and at a moment of meditation or
relaxation, all things will fall to their respective places.
It is this sudden clarity in purpose that will define and confirm your whole action plan.
Inspiration is bigger than a dream and larger than simple memory recall. It shows up
suddenly as a light flash, from nowhere yet it engulfs you entirely. There is some sort of
an awakening. This brilliant idea of yours may not be understood by anyone else, you
may even look foolish to entertain it. Yet, it is your way to create new endeavours.
When inspired, you become your own teacher. Founders of several martial art schools
have referred to this kind of activity as part of their divine revelation and have said that
unknown creatures such as the Tengu of Japanese folklore provided them with inspiration.
Having the inspiration may well become your starting point for all your future actions.
Inspiration is your instant solution to your desire. It is your belief and commitment that
shine over your actions.
The French writer, Victor Hugo is reputed to have said: “There is one thing stronger than
all the armies of the world, and that is an idea whose time has come.”
29
STRATEGIC BRAIN STORMING-MEDITATION
The moment of inspiration may come from your dreams or your meditation process.
Meditation is a personal experience by which you can find your inner-self during calm
moments, in silence, with rhythmic breathing and deep concentration. Entering into
meditation is a way to discover yourself with a detached mind.
Through meditation you will discover that you belong amongst the cosmic energy system.
Like all other matter in the universe, you are one integrated unit possessing several
energy fields. You are made up of bones, flesh, water, chemicals, blood and air. You are
influenced by their relationships, their current, their mass, their vibration and speed of
movement. You are capable of several functions that complement each other and which
need to be in balance. In fact, you are one super machine and above all, you have a mind
that governs and manages it all.
Obtaining the necessary wisdom to address situations and problems in order to

comprehend them fully is not a given for all the beginners. Your mind or spirit is a
complicated and obscure matter that gives you your living uniqueness and soul.
Meditation is your strategic weapon or key which lets you enter and navigate into its mist.
Meditation will require your total attention and dedication. You first need to learn how to
relax and let your thoughts circulate freely within you without stopping on particular
obstacles; real subjects, distorted symbols, fantastic ideas or dream-like subjects will go
by pell-mell and randomly in your head and later on, there will be emptiness. It will be
followed by a period whereby you can concentrate on one or many subjects of your
choosing.
Through meditation, you are somewhat trying to achieve a psychophysical unity. You
abandon your natural possessive ego with all its limited thinking and judgemental
processes to seek your inner strength. You are seeking that energy which is composed of
mental freedom and the power of concentration.
In our martial art milieu, the meditation process is often called Zen and Zazen when it
makes reference to the sitting posture. It came to us from centuries of meditation
transformations from India and China through Buddhist priests who rendered it available
to samurai and Japanese folk people. It was prevalent with the early judo experts.
Most beginners will attend a meditation session under the guidance of a master of sort, a
sempai, a person who has been there before them. Others will participate in group
exercises in a quiet dojo or meditation hall. To get into the mood for meditation, all need
to be relaxed. Some people will make use of all kinds of support such as total silence;
sitting in the traditional oriental lotus position; prescribed to a strict orientation facing
east or south or embark into physical trances through dancing or repetitive humming,
chanting or reciting sutras, phrases or poems. These support tools although very effective,
may not be appropriate for most people.
30
You can start a meditation by entertaining a reflection on who you are, where you came
from and what you want to do in life. You may choose to take a stroll in peaceful
surroundings and concentrate on the meaning of your existence. If you find that topic too
involving for a beginner, try to select topics more friendly oriented and where you can
easily see yourself involved with the process. You may choose seasonal happenings:
spring and the beginning of life, summer and natural beauties, fall and the rhapsody of
colours, winter and preservation of life. Sports events and social happiness are also good
subjects to choose from.
The key requirements are to determine your subject of attention without hanging your
thoughts to particular descriptions or details. You should have your vision take you
beyond the peripherals and get rid of past judgements, prejudices or stigmas. Let your
mind find the proper equilibrium of things by being free to roam from one extreme to the
other and then settle on the object of choice.
This peace of mind can not be secured in a noisy and distracting environment. You need
to find a quiet place where you can have some moments where you are naturally isolated
from the noises and distractions of your environment.
“In silence, the spirit rises and joy comes”

Zen proverb
In my limited experience, I found the early morning or late night periods to be ideal times.
You may well experience the need to meditate during different time zones such as when
having a rest period in the day and where you are free of all interferences.
Meditation is more beneficial when you are relaxed and assuming a good posture that
permeates energy and relaxation at the same time. In the judo dojo, you may have
adopted the zazen posture when sitting on your knees with your body straight, head up
and hands resting on your knees. Elsewhere, try sitting comfortably or kneeling on a mat
with your body well aligned as to permit your weight to descend into your abdominal
region and anchor it to the ground. Keeping your head straight as if pushing the sky with
it and with your eyes half-closed, breathe rhythmically and deep by pushing your air
against the abdominals and releasing it slowly. To ensure you enter into a rhythm you can
try “omming” for a period of time.
“Sit still and disengage normal activities. Draw energy from earth,
admit power from heavens. Fertilize the seed within: let it sprout into a
flower of pure light, and the brightness opens the top of your head; divine
light will come pouring in.”13
Tao meditation, Deng Ming-Dao
13
Deng Ming-Dao, Daily Meditation, Tao 365, Harper San-Francisco, USA, 1992
31
If unable to sit or kneel, try walking about in tsugi-ashi form where your feet slides on the
ground one foot preceding the other and your toes touching the ground as if you want to
“feel” your way. Keep a certain rhythm in your pacing and use your abdominal and
pelvic areas to guide you forward.
Now that you have a good posture and your respiration is conducive to relaxation, you
can review your past day’s activities. Imagine you are watching a film of your last 12
hours with no commercial breaks. At the end of your mental presentation you can use
introspection and deeper reflection techniques to focus or identify a definite item, subject
or a circumstance that will capture your mind for the next while.
If you are not familiar with the meditation process, you may have to train your mind to
focus on a particular subject or item and keep that interest vividly to a point where you
will become fully integrated with and consumed by the subject matter. You need to let
your mind travel freely without being restricted by intellectual rules and processes. Your
deep concentration will permit you to become absent to all other distractions and persons.
You will soon enter your own bubble. What should enhance your meditation session is if
you are able to regulate your breathing by gently inhaling for a moment, holding or
pausing for another, then releasing your breath at the last frequency, similar to your
inhaling time.
When deeply concentrating, you will be temporarily unaffected by all the outside noises
and become completely detached so that you mind will float without hesitation. During
that moment of tranquility, you will eventually be able to do some deep soul searching.
Ancient Zen teachers suggested that you attack the emptiness with your total presence
and that you should confront the total attack with your emptiness. This is very similar to
the yielding principle as applied in judo.
“Zen is a repetitive and liberating process demanding constant

efforts”14
Zen master Deshimaru Taisen
“The real Zen is here and now, in your body and spirit. If your
posture and breathing are correct, your spirit will jettison.”
During your meditation beginnings, you may well return to familiar subjects. Once
familiar with the common subjects, you may venture into seeking a deeper understanding
of yourself by letting your mind travel towards and amongst your perceived weaknesses
and your fears. You will penetrate some of your still unknown elements and once you
have been there, your ignorance will dissipate and you will understand and fear them no
longer.
14
Deshimaru Taisen, La Pratique du Zen, Éditions Albin Michel, Paris, 1981
32
Zen garden in Tokyo
With further practice, you may even attempt making some free association. Having your
eyes closed, breathing gently and having your mind empty of troublesome thoughts and
anxieties, you can focus on images related to your past performance of selected technique
or concentrate on a particular skill needed to accomplish it. You can repeat the image
over and over in your mind just like performing uchikomi.
This method should facilitate your overall skills learning and sharpens your concentration.
This free association is sometime called visualisation. By using visualisation exercises
you can create an image of what you want to become or be. By making an image of
yourself involved with a group of movements helps or allows your body to feel, to
identify with, to move, to react without exterior obstacles. When returning to your usual
physical practice in the dojo, you should be able to review, see and “feel” these newly
created images and compare them to your physical performance.
Should you have more time on your hand, you may venture to reflect about the more
difficult subjects such as the following five virtues: JIN-GI-REI-CHI-SHIN. These
elements were seen as essential in old Budo training. They refer to sensibility and
intelligence, justice and rectitude, courtesy, sincerity and loyalty. Once your reflection or
meditation is terminated, try to exercise these virtues in your daily life.
Meditation and visualisation is not that easy to master. Do not despair if it takes time.
Improvement should come one day at the time. The way to excel above others is to work
harder then they and let them talk about your improvement. Do not choose the easy way
out. You must train daily at making small progress and improvement.
“My master is human and so am I”

Japanese proverb
33
Once you get the gist of it, meditation will become your favourite pastime and tool to
enter quickly into your “zone”. Within your free space, you will be able to concentrate on
all matters at hand without being distracted. Your efforts to enter and stay in your
“bubble” or zone will develop concentration power, entertain your intuition capabilities,
make you gain self confidence and liberate your creativity.
A meditation subject: the pink lotus symbolizing the rebirth.
“From murky waters, the stem grows, the blossom rises above.
It opens to the sun, beautiful and fragrant”.
In judo like in kendo, we use this inner strength of vigilance when we refer to the state of
Zanshin. Our mind remains open yet we have no concern nor are we distracted. We stand
at the ready to deal with the instant attack. Sensei Kudo Kazuzo, 9th dan, mentioned that
the use of such spiritual power has always had the upper hand over the use of bodily
strength. On the use of strength, he recalled:
“I mean keeping calm and alert and full of energy; relaxing your arms and legs; being
free but completely aware and responsive to what is going on around you. This spiritual
condition also involves accepting your opponent’s techniques and not attempting to resist
him.”15
15
Kudo Kazuzo, Judo in Action, Japan Publication Trading, Tokyo, Japan, 1976
34
STRATEGIC IMAGE
“The high octane needed by champions to drive further and

faster comes from their entourage.”
Translation from : Champion dans la Tête, p 87
You already have a good appreciation of yourself. Since your early life and since you
joined the judo circle, you have developed many forms or images of yourself. Your
family background and your life’s experiences have played a large part in determining
who you think you are and who you should be. Your parents, teachers, friends and other
people you have met can tell you what they think of you and what they expect of you. In
turn, you can easily identify the images they imprint on you. Your life experiences, your
accomplishments, sorrows, losses and success all add to the colouring and reality of your
image. Your “EGO” will be garish by then and you may well give those different
characteristics, importance or meanings over time.
You have to remain vigilant not to stand out and be out of tune in a crowd. You have to
be careful that your image is not swollen disproportionately by too much personal
exclusivity, vanity and egoism. If you are constantly full of yourself, there will be no
room for your compassion towards others. Your image will rise fast above others to be
quickly blown away, much to your chagrin. You need balance in your perspective and
acquire new knowledge that will make you conscious of your presence amongst others.
In judo, your status is somewhat defined by the image you intend to project. From your
very first lesson, you are either open to others or closed to new learning experiences. You
need not display a super hero image nor be ashamed of your lack of abilities and
knowledge. Like the other participants, you should try to do your best all the times. Let
the designation of “ champion” and “master” be expressed sincerely by your opponents in
due time. Meanwhile, try to get better at each session. Let others visualize your technical
progress and recognize both your love for judo and your commitment. Your time of glory
will come in due course.
As you enter the dojo, you will note the camaraderie that prevails. You will soon be
asked to train with peers and be informed of their sincerity as well as the commitment of
the teacher. You will be part of a distinct family made entirely of students. You all wear
the same white judogi. This uniform serves both as a trade mark and as a sign of
recognition of your appurtenance. Of your efforts, you can expect immediate feedback.
Other forms of feedback will be offered periodically by your teacher and training partners.
Considering yourself as a combatant, you will be introduced to a disciplined framework
and be expected to conduct yourself with fair-play and within the prescribed combat rules.
35
Soon, you will be able to assume a responsibility level commensurate with your
experience and be considered for advancement in your learning programme. With each
technique performed, you will be accountable to do your best and help others with their
learning skills. Throughout your training sessions with peers, you will be tasked to ensure
their safety. As your practice schedule increases, you will be investing more time and
effort on becoming the kind of judoka you aspire to be. You will be free to experiment
and develop new ways to perfect your techniques, to practice your skills and become a
better person. You can still choose to be the arrogant and selfish combatant or lean
towards becoming a humanistic judo player. Should you choose the former, rest assured
that you will feel lonely on most occasions. If you care for others, you will soon find a
marked increase in your energy levels and power sources.
As you become better and execute your technique with more freedom, you will discover
other skills to deal with unforeseen situations. Your self confidence will reflect your
sincerity and the powerful individual you have become. You may well discover that you
have gathered as much power as a company’s president or business tycoon. They have an
institution to look after, but you have established your empire over yourself and can
radiate world wide.
As you gain physical and mental control your self image will change. Others will see you
as a mature judoka, capable of resolving all kinds of training difficulties and by
extrapolation help others with their problems. This allure is important for your ego.
During a Shiai, when the technical odds are equals in determining a true champion, it is
the one with the most spirit that will prevail.
As you enter the realm of championships, you will note that other champions are not only
winners on the tatamis; they impose themselves wherever they are through their sincerity,
presence, allure, charisma and deportment. They may sometimes intimidate others by
their exploits and positive values. Like many of them, try remaining yourself and playing
on the champion figure to stimulate other to seek improvements in themselves.
Like them, you too can create an image of invincibility. Your positive attitude and
sincerity will make you the kind of leader that few will dare to challenge. Your biggest
challenge will be to impersonate: to tell the world that your actions are those of a leader
and make them believe in you. When others observe your allure and deportment, they
will notice the great respect you have towards them; that you are sincere and show no
fear towards life’s difficulties or threats. They will know that you are available for them
in times of need.
“A warrior takes every person as an adversary. He sees all the

vulnerable points and trains to eliminate his own. A sage has no
vulnerability”
Tao meditation
36
THE CHAMPION IDENTITY
“Put forth your effort with no thought of gain”

“Sun shines in the center of the sky, all things turn their faces towards
the light.”
Tao meditation, Deng Ming-Dao
As a judo champion, rest assured that all eyes and ears are upon you all the time. All your
actions, looks, verbal expressions and allure even during the pre-competition may have
an influence upon your challengers. It is natural for a crowd to seek out the outstanding
elements. Coaches, peers and spectators are attentive to all that can be captured as signs
of strength or weakness. Your first appearance will attract their attention. The way you
warm up, move about, keep composure or how you may be distracted are carefully
studied and noted.
Should you hesitate before entering the shiai-jo, be irritated by the administrative details,
preoccupied by who you will fight or meet; scared from the consequences of the injuries
not fully recovered; preoccupied by the danger of adding to them; showing lack of
confidence in yourself or being on edge with your support team members, you will
definitely be a target for the opponent’s tactics.
You have to realize that when facing an opponent in the shiai-jo, both participants play a
game of nerves in order to assume their supremacy over the other. Mental superiority and
control are paramount to your success. Your physical fitness and your superb techniques
will follow your commitment. To become and remain a champion, you have to act like
one and dominate all three aspects of Shin-Gi-Tai.
Do not be taken by the array of tools some players will resort to glorify their presence
and make believe they are the super star of the moment. To beef up their self image and
lure others in thinking that they are champions, they bring their entourage and press
gallery. They enter the area with a group of enthusiastic partners; surround themselves
with colourful people that will attract attention by their demeanours, their language etc.
On the other hand, should you seek to establish your presence as a true confident and
capable judoka? Your presence should radiate confidence and independence. Your
composure alone is sufficient to be menacing to your future opponents. You only need to
display the heijo-shin or the strong mental attitude.
You may develop your own style of presenting yourself: do not reveal everything of your
personality at once, leave some characteristics to be discovered by others. Be physically
and mentally alert and remain flexible and detached. Do not carry too many physical
ornaments that may distract or single you out. Be comfortable in your warm-up uniform
and in judogi. In the warm-up area, be selective of the kind of exercises you perform and
the people you talk with. Every action should reflect your mental determination and your
technical readiness.
37
Self confidence and technical maturity should be transparent in your approach. Your
internal strength should be maintained at the explosive, ready level, Remain in control
with a stonewall façade having set your mind and techniques on the target. Unable to
detect your inner power, others will fear you, and as such, you will be on the road to a
personal gain.
As a champion, the conduct of your daily life should also be regarded as a management
activity for which you are in charge. You can decide to listen to others, take advantages
of opportunities, amass quantities of ideas, learn instructions, attend to your well being,
or go with the flow as you desire. Your innermost heart can be revealed by your slip of
the tongue, even if it is meant to be a joke.
Here under are a few steps that can be applied to reinforce your self images; just reflect
upon them.
1. Dare to dream of your potential abilities and accomplishments.

2. Find an entourage of persons who believe in you.
3. Have the courage and determination to begin your journey.
4. Be passionate about what you do and do it with love.
5. Follow your dreams regardless of obstacles.
6. Experiment, explore and innovate as much as you can.
7. Share your dreams and your realisations.
8. Find joy in the doing and in sharing.
9. Constantly challenge yourself to do better.
10. Maintain the discipline in your plan of action and with your efforts.
11. Make deliberated choices and live with their consequences.
12. Do it for your benefit and well being.
Should you make a mistake or make a bad judgement in administrating your affairs, you
are reminded that everything is not lost. Excesses in various physical, social and
intellectual domains will demand of you some extra time and effort that will drain your
energy and render you more vulnerable to both others and to yourself.
The importance is to keep your focus. To panic about a mistake or a lost opportunity is to
lose your balance. As with every other activity you perform in judo, you need to keep
your balance. You will find plenty of other opportunities and moments for decision which
can redirect your efforts towards your goals. If you stay honest and truthful to yourself,
you will find ways to remedy a wrong turn and realign your goals and energies without
disastrous consequences.
“Prey passes the tiger that sometimes merely looks.

Sometimes he pounces without hesitation but never fails to act”
Tao meditation
38
Champion in the making
Our life is generally made up of opportunities that must be taken advantage of. As done
by the tiger in the aforementioned reflection, you need to deliberately set your act in
motion to respond to your needs. No matter what good or bad circumstance life has to
offer you, you must try to adapt and commit yourself to engage it.
As a rule, try to be honest, loyal and generous and always do your best. Live for the
moment. Fight for your beliefs and find happiness in all your endeavours. Once you find
happiness, you can accomplish all other things with your reserved energy. Remember that
Shin-Gi-Tai are your abilities and that your motivation will determine how well you
express yourself through them.
You will become a better judoka by practicing judo more often. Try to act naturally at the
exact moment and you shall have no regrets.
To become a champion you need not gain the approval of others.

Those wishing to succeed listen only to their internal voice.
39
YOUR STRATEGIC PLAN
“A sword is never sheathed until it has tasted blood.

A good swordsman is seldom seen with a sword”
Tao meditation
Now that you have determined your goals and feel sufficiently motivated by them, your
next step is to begin making your plan with an assessment of the situation. You have to
determine the feasibility of achieving that goal within a given time frame. Do not
delegate that responsibility; you are your own project manager. Since you are the person
of primary concern, your analysis should start with YOU.
Strength and weakness analysis
Take a sheet of paper upon which you will write your mission, goal or your final
objective. List all your known physical and mental strengths and their characteristics.
Identify your physical, mental and social skills that may substantially work in your favour
or which can casually or indirectly contribute to your success. Do not be afraid to list the
minor points or experience you have gained in past years; your family support, your self
confidence, your pride, your good achievements and positive souvenirs.
Similarly, determine what items you consider to be your weaknesses. Try to evaluate
their importance and their possible negative impact. Do not avoid confronting them, you
have to face them and deal with them. Do not be shy to identify past injuries, health
problems, allergies, mental predispositions and lack of certain skills, stress control levels,
lack of technical know how, insufficient knowledge of the rules of the game, lack or
remoteness of training facilities, your financial and material resources, the absence or
influence of human and social support groups.
Try to identify the more remote demons for which you may have a tendency to hide even
from yourself such as: ambition, stress levels, boredom, commitment, discipline, fatigue,
reputation, emotional jerks, anterior motives, humiliation tendencies and selfishness.
Those hidden features may drag you down in your quest if you do not address them
properly. Know thyself well. To be able to understand who and what your demons are is
your first step to free your mind and take command of yourself.
Technical factors that need assessing
There are several other factors or components which may affect your current or future
judo performance. They will need to be assessed properly. They are: your ability to
perform some basics motor skills such as moving about and turning left and right,
hopping on one leg, crawling, twisting and rolling, jumping, pulling, carrying different
weight etc. Your ability to change direction quickly and smoothly to perform complex
technical movement or changing from offensive to defensive posture need be reviewed.
You need to be able to assess how well you move with regards to time and distance.
40
You will have to determine if you have sufficient kinaesthetic awareness to relate to your
surroundings, particularly when performing ne-waza or when being thrown. Do you show
enough flexibility in your movements and do you have the necessary endurance to last
the most intense training period or competition schedule?
Determine the value of external factors /of stakeholders.
Looking at your environment, you will have to determine who can provide what services
and assistance and when. Other people may be affected by your success or failure. Who
are they and what will be the impact of your relationship on them? What power do they
exercise on you? What do they want for you? How far can they impact your success?
How will you know that they will be satisfied with your proposed actions? Who can you
depend upon for technical help, financial assistance, physical support, training facilities,
motivational and supportive psychological facilitation? Be careful to identify the
parasites and the opportunists who will tag along without really contributing anything
worthwhile and who will try to gain a certain prestige or position of influence by being
seen to be related to your project.
With this preliminary information on your fact sheets, you have already made your first
commitment. You are ready to align your strategy with your goal. You now have to add
many details to your observations. Your frame of work will identify and break down the
principle events that will contribute to the elimination or irradiation of your weaknesses
and build upon your strengths. (Keep in mind the acronym PECP: to plan, to execute, to
check and to pursue.)
When feeling down or discouraged by the tasks ahead,

Don your judogi and perform visual or physical randori.
41
CREATING YOUR STRATEGIC PLAN

“The key to nourishing life is to strengthen the body. The secret of
strengthening the body lies in concentrating the spirit”
“A quality greater than any precept or virtue; it is perseverance that makes

people great”
Zen master Hakuin (1668-1768)16
We must understand how fast we live and how we are still attached to our past, yet, we
should keep the present full of rich and satisfying experiences and we should devote
some energy of our daily activities towards building our future. People usually fail when
they are on the verge of success. So give as much care to the end of your plan as you did
to the beginning. You need to personalize your actions. Develop your key activities
keeping in minds quirks of your own personality. There should be periods for
contemplation and action. You are bound to face mood swings and physical adjustments
in accordance with times of year, seasons, lunar cycles and intellectual desires. You
should therefore plan various active and rest periods. You can usually estimate that you
can keep up with a heavy output program for about 23 to 28 days per month. Less
strenuous activities and rest periods should be programmed along a three or seven day
cycle.
For every planning activity, you should have the confidence that you will make the best
of your potentials. Be creative and free with your first layout. Your plan could stay a
mental or verbal exercise but it is preferable that you start writing it down so that you can
make frequent referrals to it. With such a written document of expressions, you can then
turn it into a “To-do” list. Break down the major events into sub objectives or activities
keeping in mind the resources you will need and the time requirements. Do not take
obstacles as major setbacks, they are part of growing up and walking the path; you should
deal with them promptly and carry on. Do not skip critical steps; you cannot achieve all
your goals instantaneously.
Embarking upon the design of your plan means sorting out your training regimen. Your
love of judo will be tested. Training time is not free of hardship. Do not lose sight of
your overall goal to seek excellence. Determination and commitment will be paramount.
You have to remember that it is not the end product that counts, but the process of getting
there. The daily accumulation of trials and errors will lead to your success. Hereunder is a
sample of a general judo training plan used by Judo BC which may help you create your
own. The plan outlines general activities. If only some parts are chosen you will need to
define specific goals for each activity and break down the weekly and daily requirements.
Plans are normally broken down into seasons, months, weeks and daily performance. It is
wise to plan for each day. By setting goals and organizing your activities around them,
you are sure not to waste precious time.
16
Hakuin, Calligraphy by John Stevens, Zen Masters, Kodansha, Tokyo, Japan, 1999
42
Overview of
B.C. STRATEGIC JUDO TRAINING PLAN
43
Should one of your projects involve improving your techniques, my recommendations are
that: you should try to learn as much as you can from as many sources as possible. Keep
the beginner’s attitude to seek, to question and ask for variance. While at the dojo, try to
note how you perform and how well you stand out from the others. Redefine your needs
frequently; try to master the fundamentals of each technique in order to release your
energy at the right moment without being preoccupied with the consequences of not
being able to perform well. Identify and note your difficulties and weaknesses in
achieving these goals. Review your strong points. List the conditions where you have
exhibited the best performances. Reflect upon the lessons learned and of your favourite
moments.
You should seek more training time with seniors and learn from their experience. Try to
make different forms of your techniques and as often as possible. Train with a variety of
opponents and under all kinds of circumstances such as mat work, randori and shiai. Be
curious and experiment with your potential. Be creative and push the envelope of what is
acceptable. Do it with regularity and commitment. Try to do better at every practice and
be sincere with yourself. Remember that your success depends upon your efforts and
dedication. Give yourself some room to breath and recuperate. Manage your output
cycles with intelligence; make some room to store up on your reserves. Do not
overstretch your goals and keep them under control.
On occasion, you will realize a perfect technique and you should gain great satisfaction
from that experience. Use that singular moment to motivate you further by trying to
emulate it under different circumstances. It should be natural for you to seek to repeat
that unique moment as often as possible. For at that instant, you may have felt entirely
free of obstacles; have floated in the air with ease without being preoccupied by
psychological and physical pressures. It will be remembered as a moment of ecstasy and
freedom. You will have accomplished the harmony of mind-technique and body:
Shin-Gi-Tai
“The enemy is us”
“High winds do not last all morning

Heavy rain does not last all day
So it is with man’s deployment of strength.”
7 days without judo training make a weak judoka!
Today is a victory over what you were yesterday.
44
DEALING WITH PROBLEMS

“Success is derived from knowledge and experience, both of
which are subsequently obtained by solving problems.”
“The real victory is to be free to think and to act.”
Tao meditation
Problems with your training schedule and difficulties will arise when unforeseen events
occur or when you are facing a situation for which you are ill prepared or misinformed. It
is important for you to gather all the facts and analyse all the pertinent information before
you take the initiative to deal with them. Your vision and determination will decide the
outcomes. You have to be careful not to be entangled too long with the difficulties. Like
all things in life you will encounter ups and downs.
Problems will vary in complexity and each one comes with a gift hidden within their
solution. There are two sides to each problem, the difficulty and the opportunity. Most
people see the problem as a threat and react defensively. On the other hand, the most
success oriented person realizes the opportunity it represents and the valuable learning
experience it contains.
Past judo champions are not free of problems. They are mostly individuals who have
been able to deal with difficult situations effectively. Keeping their mind focussed on the
objectives, they attacked their problems by dividing and resolving those piece by piece..
Taking your cue from past samurai, faced with the possibilities of defeat and death, you
must tackle each problem promptly and be prepared to live with the consequences.
The first step in mastering your problem is to define it correctly. You have to define it in
terms of severity of impact. Look at it from different angles, and seek other sources of
information that might be helpful to outline a solution. Test your proposed ideas and
solutions for their viability and timeliness. Give yourself sufficient time to incubate the
solution before making your final choice. Once convinced of the approach, apply it
promptly. Whatever the solution you will apply, it will become a stepping stone towards
your growth.
In seeking a solution, try to think outside of your normal and logical process. Avoid
hastily made negative judgement or those ideas that could cloud your vision and
creativity. There is more than one solution to a problem. Seek and you will find one. It
was Albert Einstein that said: “You can not solve a problem with the same level of
thinking that created the problem”. Think out of the box; look for different ideas by
observing natural phenomena. Do mix and match with known solutions that proved their
worth in the past. Then, test your mathematical formula: add, subtract, divide, multiply or
redesign and re-arrange your puzzle.
45
You must avoid continuous confrontations with your difficulty. They drain your energy.
Spend no more than 5% of your time talking about it and use 95% of your energy
towards solving it. You have several choices: avoid, confront, accept, disregard and then,
move on with a more positive scenario. Your solution is secondary to the improvements
you will make by attempting to solve the problem.
“On Ko Chi Shin”: To understand new ideas, you must study old ones.
Japanese proverb
Now that you have decided on a plan and can cope efficiently with the difficulties and
problems as they arise; it is time to test your theories in familiar surroundings. You
should refine them and later on, apply them to fit your lifestyle. Your mental alertness is
your best weapon in both defense and offense, whether armed or unarmed. There are no
guarantees for success, only a responsible and intelligent training program and a
determined action plan will lead you to it.
“Even on the road to hell, flowers can make you smile.”

Tao meditation
Early commitment to a training regime
46
DEALING WITH POTENTIAL OPPONENTS

Judo superiority is often established by being able to read and recognize external signs
and being in the right position to do something about it. In an article in the Citadel Press
of 2002, Dr H. Lung explained the potential for mind manipulation by stating that:” The
mind sees and then stores information even the most complex of information as a simple
picture or symbol. This holds true whether the brain is taking in information only through
the eyes or through one of the other senses: hearing, smell, taste or touch.” As we are all
unique from one another, we are bound to have different motivation for our actions. We
see and capture an image from various points of view. Try to make use of this diversity to
study and make use of some psychology against your opponents.
Medical officers and psychologists have identified that mental picturing of an action
causes our nervous system to react as if we were actually doing or absorbing the action.
As real images may be distorted by eye fatigue, environmental conditions and
suggestions, your training must include strategies to defend your mind from intrusion and
manipulation by your opponents. It was Sun Tzu that said;“ To subdue an enemy without
fighting is the greatest of skills.”
Martial fighters have been known to use tricks, treachery and mental tools such as
intimidation, superstition, disguise and mysticism to sow doubt and overcome their
enemies. As a combatant, you can train to discern overall attitude and beliefs from your
opponents. You need to sharpen your observation and analytical skills: watch every move
of the opponent, detect hesitation in voice, look for hand trembling, appearance of sweat,
smell the transpiration and others signs of potential action as we discussed earlier.
By being aware, you can discover most of their physical and mental weakness such as
fear, lust and anger and turn those against them in order to distort their reality, their
vision and by doing so, set doubt in their abilities to confront you. Once they have shown
their hand, try to identify the various nuances, the expressions and search for clues as to
what they mean. You can then apply various techniques to destroy their self confidence
and overpower them. Think militarily when engaging your opponents: a field commander
will not engage an enemy blindly and surely not without first gathering all he can about
the enemy’s weakness and the terrain where he will fight. Before an opponent, you have
or he has three potential situations: to attack, to defend or withdraw. You both need to
decide what to do base upon your knowledge of the ground and of the enemy.
By ruse or deception, he may seed anger in an opponent’s mind, cloud his reason and
slow down his actions. With the arrogant fighter seeking greed, you need to scatter
valuable lures with feints. With the proud ones, pretend to be inferior and encourage him
to display himself so that you can overturn him. Do not sympathize with the one who
seems in difficulties, this will cause you to hesitate and lose your focus. With the
tenacious one, help him work himself to fatigue and then take him when he has no more
energy reserve. With the predictable opponent applying the same routine, try to break the
rhythm and impose yours. These tactics can all be practiced in both the randori and shiai.
47
THE BATTLEGROUND/RANDORI
“A knife keeps its edge only with honing and proper cutting.
A warrior’s virtue is readiness; a sage’s virtue is awareness.”
Tao meditation
The best judo battleground is called RANDORI. From its inception, randori is composed
of two characters: ran /dori. The first meaning war, disorder, trouble, confusion and the
second, dori is a derivative for tori, the one with the initiative. You can think of the
randori as a war game, or training activity by which tori is free to attack the opponent at
his pleasure with whatever techniques he chooses. In ancient definition it meant to
interfere with an opponent’s objective and seize the opportunity in order to subdue him.
In today’s concept, it is a training exercise where players are trying to act freely, seek
opportunities, break the other’s rhythm, create new initiatives, explore their potentials
and act speedily to take advantage of a state of disequilibrium and score with a decisive
technique. In randori, both you and your partner are free to exploit all your potentials
without worrying about failure or achieving decisive victory. I think that this type of
exercise is your learning battleground and where real apprenticeship takes place.
With randori practice, you will be able to formulate a plan of action, seek the right
opportunity, take the initiative, study your weaknesses and correct them before attacking
the opponent. You will have opportunities to do lifting, rotating and surprise techniques.
Likewise, you will learn to harmonize your displacement with the opponent, study the
placement of the hands, find and select the proper distance for engaging and be more
attentive to using your hips and your energy.
In this type of training, you will have to find and maintain control of your rhythm and
keep your balance. There will be ample opportunities to challenge your physical and
mental limits. You will be required to constantly improve your techniques and skills and
make quick and intelligent decisions to extricate yourself from extremes positions or
situations. As you will be constantly challenged to do your best, your imagination,
creativity and suppleness will be your allies.
Sensei Legget Trevor considered one of the most experienced British trainers once said:
“The basis of judo is peace, and there is peace in friendship before and after the contest.
During the match, the two players are taking their role with intense rivalry and
competition while playing by given rules. They aimed at displaying their utmost
abilities“17
Do not meet hard with hard or soft with soft,
There is no result and it is meaningless.
Tao meditation
17
Legget Trevor, The Dragon Mask, Ippon Books, London, England, 1993
48
TAKING THE INITIATIVE

“Act instantly, for each moment has its own eternity”
Tao meditation
While performing in randori and living your life, you will observe that everything around
you is in a state of change and that you have to keep active. There is no dead time. The
only stable condition is in the change itself. You have to keep moving unless you want to
be buried under. Randori offers you a chance to study movement in action and initiate
things. This microscopic view can later be beneficial when making changes to your life
style. Why not become the initiator of change within your environment?
There is no procrastination in Randori. Likewise, in life, there is no need to anchor your

thoughts in the past. You have limited time and it is only right that you take maximum
advantage of every opportunity. You will be more fortunate if you accept the flow of
change and be in harmony with it. All the learned judo doctrine and experience gained
should serve you in your next steps towards the pursuit of your goals. Seek out the truth;
listen, observe, absorb, discuss, challenge and refine what you hear, see, smell and fell.
Make it a point to fight for your belief and get completely involved in your actions. With
such an attitude, you should be able to adjust to combat situations whether on the tatami
or outside. You are not invincible; acknowledge that mistakes will be made en route but
you must stand for your grounds and beliefs. You are bound to make incremental
improvements with every action.
Sensei Novovitch Michel 8th dan and a renowned international teacher referred to randori
in his book, Zero Gravity, as such:18
“It is the moment of integral effort. Judoka attempt by using their best
technique, their physical strength, their speed, their ability to take advantage
of opportunities, to throw or control the opponent.” He also reinforced that:
“one can reap all the benefits from a lifetime of judo practice without once
practicing shiai. It is in the randori that the judoka is really measured, as it
is here that he measures himself.”
We are limited by time and space to explain in details the various judo techniques and
weapons. We have chosen a few examples that will be addressed in a later chapter. This
limited arsenal will be useful when facing an opponent or a difficult situation. There are
two possibilities: to engage or to flee. Whatever action you decide upon, it must be
guided by both the intelligent use of energy and experience. You are at a crossroad; what
you have learned from others needs to be tested and your action be just.
18
Novovitch Michel, Judo Zero Gravity, Publiday Multidia, Casablanca, Moroco, 2003
49
Of course, you may decide to withdraw from the situation if you can and hope to be able
to return to it later. You may easily be assailed or overwhelmed by the event and may not
have an opportunity to return to face the same reality under the same conditions. You
may think that waiting for more favourable conditions may appear to be a waste of time
and energy but in certain circumstances, it may be the only way to survive. The important
thing is to make a quick decision and withdraw from the danger zone.
On the other hand, should you think that the time has come to go into action and take the
initiative in order to address the issue, impose your will and control the situation; you will
have to act promptly and make intelligent use of all your powers. If well prepared, there
is a chance that you will win but be forewarned that at times, you may loose a bout
against superior circumstances or opponents.
Whatever action you decide upon, make the best use of your weapons and leave no
residues of destruction, resentment or untidiness. You must do what you believe is
correct at the time and place. You should have no doubt as to your capacity to confront or
withdraw and have no regrets for doing it. If your weapons are used incorrectly, at the
wrong time and inappropriately, you will face greater danger of loosing your superiority.
You need to be in harmony with the prevailing conditions.
In a judo contest, this harmony (wa) is referred to the combination of mind-technique and
body (Shin-Gi-Tai) displayed by both opponents.
Now, let us review the principal phases which will occur when trying to obtain the
harmony.
“Crawl to begin, triumph to complete and renounce to leave”

Tao meditation
First, there is the Kuzushi phase. The decision to proceed with the initiative is formulated
in your mind as a result of captured signals from the opponent and the space between
both of you and your state of readiness. With this information clearly visible in your mind,
you quickly evaluate the opponent’s distance, the gestures and his physical presence. You
make the decision to use his lack of equilibrium or employ your own contact points on
him with the arms, the legs or torso to encourage his displacement in a given direction to
a far away point where he his fully committed and where he will jeopardize his balance.
The second phase called the tsukuri is your approach or closing in. You should make
maximum use of the distance and timing necessary to attain your target. You move your
own body in the best possible stance to maximize its powers, as such you may choose to
increase or shorten the distance that separate you from the opponent, by lowering your
centre of gravity, leaning forward or backward, making use of your abdominal region to
guide the introduction of your hip and legs closer to the target for their eventual use as
support or leverage.
50
The third segment of the attack is the kake. You have gained sufficient momentum in
your move and have singled out a target area. You dare to launch your favourite
technique in the zone with sufficient speed and a solid contact. The opponent is soon in
the air or completely off balance. The precision of your entry and the impact of your
contact make him fall in front, behind or beside you in a controlled manner until there is a
point.
Sensei Novovitch performing randori and establishing distance for tsukuri
Taking the initiative or going on the offensive, as it is frequently called, is nothing less
than unifying all your power into a harmonious process. Your intention either coming
from your perception of sensory signals or as a result of your intuition of the threat
evaluation will transmit the command to your body in order to respond. You are thus
acting naturally to meet the elements of the circumstance.
The Russian coach Moshanov Andrew recommended in his book: Judo from a Russian
Perspective19 that in all three combat situations of attack, defense and withdrawal, the
judoka must make use of all opportunities by using correctly his total body weight to
accomplish the kuzushi, the tsukuri and the kake. He noted:” Nowadays, one can win
regardless of the technical superiority of one’s opponent by nullifying every situation in a
contest which could have been used by the opponent.”
To dominate the contest, you not only need to be in great physical and mental form, you
need to steal the initiative from the opponent and play the game on your own terms.
Both on the tatami and in real life, you need to stay true to yourself. To win, you need to
be more intelligent, aggressive, combatant and more determined than others without
displaying outrageous and excessive actions that could place you out of control.
19
Moshanov Andrew, Judo from a Russian Perspective, Ippa Verlag, Stuttgart, Germany, 2004
51
All your actions need to be accomplished naturally. You first have to get to the battle
ground or at the opponent; as such you need to know who you are and who you are about
to confront. You need to be focussed. Your approach requires finesse, different patterns,
foot work, rhythm, speed and precision. Your mind-technique-body elements need to be
united with the opponent’s intentions and displacements.
By mastering MA-AI, the engagement distance, you need to keep your own physical
balance and your mind set on the “ready button”. Do not let go until you have scored
your IPPON. Let your kinaesthetic orientation guide you in obtaining true harmony with
your opponent and with other environmental conditions so that you are able to make
transitional techniques and combinations with ease.
Five mental steps have been identified as being associated with the development of a
kinaesthetic activity by the physiologist Abeele J.Vanden 20, and which can be used in
randori training, they are:
1. You elaborate the thought of it taking place in your mind.
2. That information is transmitted to your nerve centre.
3. You activate the thought by experimenting or doing it first.
4. When tried again, you make dynamic synthesis of it.
5. With repetition, it becomes déjà vu or automated process.
In your planned randori period you should be at liberty to work on improving different
facets of your skills. First work on you technical improvements in order to be able to
develop tokui waza that you can place at will. Try to improve on your use of the free
space separating you from the opponent and make better use of the space you need to
mount your definite attack or kake. Work hard to link your techniques together with
combinations, counters, and surprises. Develop the liberty to move in all direction and at
different speeds.
When doing rearward or frontal techniques try to make greater use of your body weight
while analysing what is happening with your feet, hips, torso and arms. Do not restrict
yourself to one kumi-kata but be flexible and try to impose your rhythm whenever you
can. Do not forget to practice your abilities to read the opponent’s signs and act
accordingly.
You should reflect upon the above advice and practice as many of them whenever you
can.
20
Abeele V, Théorie d’Analyse du Mouvement, PEP. Licence Paper, France, 1966
52
YOUR TEAM AND COACH
“If the form is straight, so will be its shadow”

Zen Proverb
We previously discussed the need to obtain assistance with your judo development plan.
When you were at home, your parents provided guidance, when at school, your teachers
did the same. We looked up to them with trust and expectation. In your early involvement
into society’s affairs, peers or seniors may also have offered help. Now, for your judo
activities, we need some coaches. With regards to your judo training plan, you need to
reflect upon the fact that when facing the opponent on the mat, you are alone. All your
contest results and success will be your own accomplishments.
You may observe and seek good advice from peers and pick-up useful information at
every opportunity. Good judo performance is complex; you need to believe in yourself, to
have kokoro and be surrounded with trusted sensei and coaches who will be at your side
to share their expertise and show you how best to perform the skills. But remember that
they are not your substitute on the tatami. They are responsible to guide, teach and care.
At times, they may even venture to make the odd judgement call on your behalf.
Ultimately, they are there to ensure you are capable of making your own decisions based
on the wisdom they will have provided you with.
Reflecting on the judo complexity, Sensei Harrison E,J, one of the first foreigners to train
at the Kodokan remarked: “The best westerners are still no match for the best Japanese
judoka for reasons connected not only with genital characteristics but also with
subsequent physical and mental training.”21 After a century of judo expansion and world
interchanges, can the same be said? The Japanese supremacy has been challenged
successfully by new and powerful judo nations who have produced excellent champions
the like of the Japanese. The primary factor in this narrowing of the technical gap has
been the improved offensive and the defensive skills, not to mention the determination,
and the desire to win also known as kokoro.
Your judo development plan requires sufficient details about your daily and weekly
training sessions to enable you top follow your objectives with making improvements in
all three facets (Shin-Gi-Tai). Some counselling is required. The great Yamashita
Yasuhiro who was several times World and Olympic champion discussed his special
relationship with his coach, Sensei Sato Nobuyuki22 in the following terms: “The
evenings, after dinner became very precious. While we enjoyed tea prepared by his wife,
we discussed sportsmanship, education and life in general. I learned a lot from these
discussions. He never imposed his will on me but merely gave his advice. He liked me to
take my own initiative.”
21
Harrison E,J, The Fighting Spirit of Japan, W Foulsham, London, UK, 1904
22
Yamashita Yasuhiro, The Fighting Spirit of Judo, Ippon Book Ltd, England, 1991
53
On the intensity of training, Sensei Okabe Heita 9th dan of the Kodokan estimated that
training practice without a fixed objective set in advance is useless. He emphasized that a
serious judoka seeking to become champion, should perform at least 12 to 20 different
randori-shiai contests per day. In order to gain precision and speed, he placed an
additional requirement to accomplish 100 to 1000 technical repetitions of a given waza
per week. (uchi-komi). On his role as a coach, he said: “Now, I am a coach; the eye of a
coach ought to search and discover what the eyes of the champions themselves do not
discern.”23 You not only have to learn from the coaches, you have to evolve with the
knowledge gained.
From your early introduction to competitive judo, it is important to find good teachers
and coaches that will help you become better both in judo and in real life. You should be
seeking a coach or trainer that will have an impact on your performance levels, who is
able to add to your motivation, your enjoyment and your physical, psychological and
social improvements.
One of the most important tasks of the coach is to help you finalize your training plan.
You need to share your goals with him, get to know each other and build a long term trust.
Become soul-mates. Having first put your ideas and vision on paper, when you seek his
help, he will be able to respond better by understanding your mission statement. He will
need patience, understanding, passion, logic and special teaching and listening skills in
order to better listen to you and answer most of your questions. You will probably need
two or three planning sessions during your preparatory stage in order to get the details
ironed out.
In concert with you and your other support group he will review your abilities at the
beginning of the session and periodically thereafter. He should suggest skills
development tasks that may be set way above your peers but still attainable. He will teach
you the benefits of specific drills and requirements. If you give him the chance to believe
in you, he will be able to keep you motivated and on the right track. His job is to refine
your skills and teach you competitiveness. The technical difficulties, the intensity and
volume of your training periods will have to be agreed upon. Should you encounter some
difficulties, he is there to listen, study, research and suggest alternate solutions.
You could benefit more if your selected person acting as sensei or a coach has a certain
degree of experience with athletes and who is supportive of his students. You may have
great expectation of your coach, but in return, be prepared to give your best, to accept the
hard work and discipline. You can expect to make some sacrifices to get the results you
want. You will develop a very close relationship with your coach over the months of
training and such relationships may even influence your outlook on life.
23
Okabe Heita, Judo Coaching, Judo Kodokan Review, Vol X, no 01, 1960
54
It is possible, that within your geographical region, you find teachers or coaches that are
task oriented and show a keen interest in having you pursue your technical and physical
goals. They normally have a good technical knowledge and a sound understanding of the
judo rules and the competitive milieu. They will emphasise your active performance and
request that you give your best all the time you show up for practices. Because it is your
life training program, make sure it is clear who chooses who as coach-athlete. With a
careful selection, you will be able to adjust faster to each other’s tempo. Both need to
recognize and acknowledge the training mistakes when they occur along with the
improvements you will make.
Be careful that in your haste to be part of a competitive team, you don’t choose too fast
and fall upon some very selfish coaches. Beware, for such persons are looking at
reproducing themselves and do not accept you as you are. They frequently seek the glory
that was missed when they were on the competitive circuit. They have the tendency to
place their personal goals of achieving success and fame over your own improvement.
They are not only the disciplinarians; they are the authoritarians that prevent you from
acting freely. They will push the envelope to a point of extreme, and you will be their
principal actor until they find someone else to replace you. These kinds of coaches are
good at seeking talented judokas and they may have several players under their wing
most of the time. Should you become trapped in their training stable, try to extricate
yourself and find refuge with a proper coach that will share your concerns, be attentive to
your needs and look after you without demanding rewards or compensations.
Of your selected coach, you should demand that he accepts the tasks of mentoring your
activities; that he assists you with your activity plan and teaches you both values and
discipline; that he shows creativity in the selection of ways to motivate you; that the
events recommended by him meet your approval and that they are challenging and within
your reach. You want him to be on call should you need him and require of him that he
provides periodic feedback of your performance and that he remain consistent with his
demands.
It is not unheard of that you demand your coach to be present in your competitive journey
by watching the different styles of judo being displayed at major competitions and that he
be able to guide you in order for you to better face the competition. You may ask of him
to keep track of the various statistics held by national and international organizations in
order to discover who is doing what, when and why. On your behalf, he should keep
track of changing judo rules and regulations so that you can adapt your style to changing
situations. He may even organize various friendly exchanges and competitions with other
dojo or organization to give you the chance to train with as many different competitors
and be challenged by the strongest of opponents.
In summary, your coach should be your trusted friend who will make you love judo and
its various forms of training. He or she should be showing interest in your development
as a person and as judoka. The coach should be ready to share with you his experience,
values and knowledge.
55
Coaching without interfering
“A father without a father has difficulty balancing.

A master without a master is dangerous.”
Tao meditation
56
Ethos
“To be yourself and not trying to be someone else.”
When sensei Sato Nobuyuki identified his student Yamashita as a major contributor to
his own life’s improvement, he said: “Since that time, I have been his coach, but it has
been me who has learned from him (Yamashita). That is to say that I have become a
better person because I met someone whose ability was much greater than mine, and
therefore, my ability as a coach improved.”24 This statement confirms that prosperity and
mutual benefits are part of the second goal of judo. Judoka are social beings and as such
tend to express their collaboration towards each other. This friendship and human
relationship found in the judo circle permeates around each continent. We all seek to be
honest and truthful, to be good to others and to respect what is beautiful. To be in accord
with good behaviour and to respect the laws and customs of our respective countries
become part of our ethos.
As you develop your training plan, you need not be reminded that in your judo practices,
you should abide by the moral principles associated with judo discipline. In its prescribed
moral code, you will note: the conquest over ones self is more important than assuming
control and superiority over an opponent. Encounters with your partners and opponents
should be garnished with politeness, respect and courtesy. You should display courage in
expressing what you believe to be right and just. You should stand behind your
commitment and word. Your success should be accompanied with an equal amount of
humility and you should always strive to build enduring friendships.
In practice, common etiquette requires you to bow at the entrance as a sign of respect and
as a reminder that you are in that hall to learn the way of judo and follow the path. Your
meetings with colleagues and partners must show the respect they deserve for who they
are and represent. Like you, they come to learn and make improvements and have high
expectations. You have to make good use of what they share with you. Within the
training environment, you need to do your utmost to avoid accidents, conquer your fear,
and work diligently. Once you have mastered a technique you should offer your help to
others so that they can also improve.
Your ethos on the tatami and in life can grow when following very simple activities.
Reflect upon the following:
1. Seek out a forgotten friend. 2. Try to mend a quarrel.

3. Be gentle with angry persons. 4. Find the time to keep a promise.
5. Express your appreciation to others. 6. Lessen your demands on others.
7. Be there for others. 8. Encourage others to strive towards excellence.
9 Do your best to feel better about yourself. 10. Follow your dreams.
24
Yamashita Yasuhiro, The Fighting Spirit of Judo, Ippon Books LTD, England, 1991
57
PART TWO
DEVELOPMENT
OF TECHNICAL SKILLS
GI
Shihan Jigoro Kano performing with Sensei Yamashita Yoshitsugu

Kodokan archives of Yokohama Sakujiro book: Judo, Manuel de Jiu-Jitsu, 1911
58
INTUITION: THE FIRST IMPRESSION

You have designed your judo development plan and selected some people to assist you
and guide you in your quest. You are about to begin some detailed training exercises.
Before you get to the Randori practice, you may want to refresh your understanding of
some key mental weapons such as perception, intuition, courage and determination as
they may prove to be invaluable to your first encounter.
Your intuition or gut feeling can be trusted more often than not. Your holistic hunch is a
true psychological phenomenon at work on your behalf and allows you to render
decisions even when you are missing all the facts.
When you meet someone for the first time, be quick to judge his character. Deal with him
in accordance with your observation. Some people have said that having intuition is a 6th
sense and refer to it as being self-capable of projecting your inner energy outside. It is the
spark that begins inside of you and explodes into your immediate reflex actions. Scientist
from the British Leeds University identified it as: “A rapid information processing deep
inside the brain structures in which the brain draws on past experiences and external
clues to make a quick decision when faced with serious time pressure, information
overload or potentially hazardous situation.25
Sensei Jean Roullet of Sherbrooke University Physical Education Department wrote in

his article « Judo » of 1967 « Un combat viril ne tolérant aucune défaillance, dans le
climat du combat total qu’est la compétition judo, on sent par intuition la défaillance
physique ou psychique de l’adversaire. Le véritable champion judo possède ce sens
intuitif de façon innée. Mais en général, cette sorte de perception se précise par synthèse
au fur et à mesure de l’entraînement à la compétition et détermine le mouvement judo
volontaire mais réflexe. » Sensei Roullet expressed how intuition guides the fighter to
evaluate and act on the spot and without hesitation.
We all have a desire to be liberated from the constraints of physical and mental
imperfections. The philosopher Henri Bergson is reputed to have said that “intuition is a
form of attention, a reflection that produces mental images from deep inside us.” We
may all have some form of intuition without realising it. Intuition is manifested by our
observation of our surroundings; our awareness and vigilance towards what is happening
around us; our concentration on its mechanics, our attention to details that make things
work and our desire to accomplish immediate improvements to them. We can not display
proper intuition if we have a confused mind. It is necessary to be attentive and receptive
to what we see, hear or touch. We need to be able to concentrate on things that matter to
us and for which we seek improvements.
25
Dr Hogskinson & al, Intuition, British Journal of Psychology, UK, February, 2008
59
I have placed intuition in the technical domain as it is the first impression or image we
get when we face an opponent and frequently decide upon the following course of action.
Intuition is a tool of the mind but it is not its exclusive weapon. You will value it more
when and how you make greater use of it. With experience, your recognition of different
patterns will make mental shortcuts in your evaluation process of circumstances before
you and trigger a physiological and emotional response. You should gain tremendously
from practicing it.
Intuition has also been described as an ability to reach decisions or conclusions on the
spot without deliberate thought process. To act promptly is important in judo contest.
Your quick recognition of a situation or reality is related to the notion of acting naturally.
You do what needs to be done at that instant.
Your actions are denuded of long intellectual or analytical process. It is a gift of nature
that some judoka possess from cultural background or from birth. It can also be cultivated
with time with prolonged exposure to given subject matters. You can acquire more
information or intelligence about something, gather the minute details of its shape, sound,
smell, colour, etc. or develop your other tool of perception by glancing at the big picture
and making quick observation of as many objects as possible.
You may refer to this intuitive ability as having the “Coup d’Oeil”. History tells us that
many great generals, leaders and psychics had such abilities; Alexander the Great,
Hannibal, Napoleon, Churchill, Rommel and Einstein were known to have displayed such
a gift. If strategists can make use of this quickness of thought, so can you.
The great judo master Mifune Kyuso, 10thdan, was renowned for being capable of
capturing the intentions of his opponents and apply sen no sen manoeuvres. That ability
was the result of his profound knowledge of the potential combat situations normally
associated with randori and shiai. It was more akin to “déjà vu”.
You may also detect such ability in corporate executives, business leaders or a master
craftsperson. It is partly based upon experience, instinct and intelligence. When
practicing randori, you will note that the inexperienced judoka will badly react during a
confrontation while the more mature fighter will quickly assess the threat before he
engages you. This is also intuition.
In other sports such as hockey, the positioning of players during power plays is a result of
intense training, strategic assessment, knowledge of the game and intuition. In an
individual sport like judo, the more exposures you will get through performing Renraku
Henka (connecting and changing techniques), uchi-komi (repetition), randori (free
practice) or shiai (contest), the better chances you have to develop your intuition. You
will soon reach a point where you are able to understand how your body and mind react
to circumstances and how you can anticipate your opponent’s movement.
60
Intuition acquisition does not come from an ego trip or a superior attitude. The
development of intuition is associated with seeking harmony and flexibility. If you want
to acquire greater intuition skills, you have to remain open-minded, keep the body
flexible and pay attention to your sensory signals. You have to train yourself for the
unexpected and to be at the right place at the right time.
My first teacher Sensei Bernard Gauthier who was one of the first judo sensei in Canada
to instruct judo to blind persons used to make us practiced randori while being
blindfolded. He wanted to expose us to the extreme and worst combat situations possible.
He would insist that we try to practice our survival skills as well as our competitive spirit.
He insisted that, while blindfolded, we capture all the sensations taking place during the
match; the touch, the anxiety, the assertiveness level, the posture, the sound of feet
moving, the energy transfer, the relative strength, the origin of the first actions, the
resulting reaction, the distractions etc.
Performing randori while blindfolded
This kind of training paid off. It would eventually accentuate our immediate capture of
the signals received by all our senses and take cognisance of our responses. Do not
intellectualize he would remark, simply seek the energy source and make it yours.
Sometimes, this would lead us into sen-no-sen dimensions. (reading the opponent’s
intention and desire to throw us off balance before the actual action). After several
blindfolded sessions, our combat discipline had improved considerably. We were able to
move and adapt with each captured signals, be in sync with the opponent and even
remain one step ahead of him.
61
These acquired skills were later transported into our ju-jutsu classes where he insisted
that we quickly negate the source of the aggression and resolve promptly the issue before
us. Having practiced self-discipline in blindfolded situations and randori, we were later
able to contain our fear when facing aggressive situations with weapons. We learned to
evaluate on the spot, dominate by being cautious and maintaining control of our decisions,
our stances, moves and techniques.
We better understood that an eventual aggressor would want to follow his natural instinct
at first sight to show or assume control over us or to cause immediate serious damage.
We were able to estimate that by being committed towards violent actions, the aggressor
would most likely be impulsive and uncontrolled. We were trained to stay at a safe
distance where we could easily observe, out-manoeuvre him and try to appease and
contain his anger thus diffusing the dangerous situation.
In this regard, the recommendations of Sensei Awazu Shozo26 come to mind: never be
afraid of the unknown, stay calm, remain alert, observe, assess and judge, take the
initiative at the first opportunity, engage with body and spirit and stay within the rules.
Interior restraint by Zen master Deshimaru Taisen
26
Awazu Shozo, Méthode de Judo au Sol, Éditions Publi-Judo, France, 1959
62
PERCEPTION
Perception is associated with people’s allure and deportment. In today’s world, you will
encounter many persons from various cultures who display different body languages.
Generally, body languages have meanings that few of us understand well. To avoid faux
pas, you are to be more observant to the myriad of motions, gestures and body languages
around you. It is easy to watch and identify the traffic police or street vendors who try to
get your attention or the happy athlete who goes around delivering exuberant hugs.
People all over use their hands, heads and bodies to communicate. Anthropologists claim
that 60% of our communication is non verbal. A simple smile on people’s faces is
universal and demonstrates an accord and a feeling of relaxation. A smile in some
cultures may also hide a gamut of emotions: happiness, anger, confusion, apologies or
sadness. Other gestures which form part of our vocabulary may, at times, be effective as
well as dangerous and menacing.
What you may observe in an opponent can easily be misinterpreted. Shaking hands with
an Asian or Japanese judoka may feel awkward as they are more prone to bowing to each
other. On the other hand, bowing is viewed by many westerners as an act of subservience
while in Japan and in judo circles, the bow is a signal of respect and humility.
Dr Kevin Hogan, a renowned psychologist of the International Society for Research on

Aggression tells us that the ability to become aware of subtle nuances, the facility to read,
decode and interpret an opponent’s action takes place within a more general context of
our perception of things and it is followed by our reaction to our immediate environment.
If you observe the head scratching habit of most westerners, you will read in it confusion
and scepticisms. Other signs such as direct eye contact means that the person is attentive
and in a listening mode while rolling of the eyes displays amazement. If the person is
whistling, he is most likely giving his approval and when he is booing he is disapproving.
When a person is yawning it may indicate tiredness. When the opponent is standing with
feet wide apart he indicates his aggressiveness. Should the opponent raise both of his
arms, it may reveal a sign of victory or surrender.
With practice, you will pick up on these visual signs and reinforce your peripheral vision.
After a while, you may be able to detect an abundance of actions that are related to a
person walking towards you with an aggressive or offensive intent. External signs
include the speed of the approach, the distance between opponents, the redness of the
aggressor’s face, the change in tone and pitch of voice, the quick pace and gesticulation
of the hands, the elevation of the torso and maybe the rapid eye movement. .
Similar signs may reveal a person’s state of readiness to intimidate, to assume control, or
to play by the rules. More difficult to detect are the internal activities such as state of
mind, knowledge of intentions, physiologically, the changes in the heart rate, the rise of
blood pressure, the increase in salivary testosterone or other hormonal changes due to
high stress level. These internal changes may be captured if you are attentive to the
smaller and less visible signs.
63
Researchers such as Dr Filaire, Maso and Sagnol of the French laboratory in Crézeaux
have demonstrated in 200127 that a contestant displaying a positive attitude and believing
in his success to win will have a higher heart rate during the competition then his
counterparts who had a lesser desire to win. It is understood that the desire for potential
victory or defeat has an influence on our reactions and induces hormonal changes that
may be revealed or observed through the production of more saliva and a show of
elevated anxiety.
During Randori practice, when your partner goes on the attack, you may wish to
experiment and observe some of these repetitive signs for future reference. With each
practice, select a zone of interest and try to determine its meaning. The colour of the
facial muscles, red or white or eyebrows movement may indicate degree of readiness or
rage. Rapid breathing may signal the use of a reserve of energy or lack of fitness. Dry
mouth and lack of saliva may tell you something about the energy level and stamina. Stiff
arms, crisp folding of the hands or fist and raised hair movement on the forearm may be
indicative of the intensity level and will telegraph an upcoming movement. Keeping tight
lips or attempting to shout may reveal determination and different concentration levels.
They are all there for you to find.
“The greatest weapon is in your enemy’s mind”

Buddha
A determined warrior of ancient Japan
27
Filaire E. et all, Anxiety, Hormonal Responses and Coping during a Judo Competition, Aggressive
Behaviour magazine vol 27, issue 1, Jan 2001
64
COMBAT INTELLIGENCE
We previously mentioned that generals gathered intelligence on their enemies. Your
competitive intelligence is the activity of obtaining detailed knowledge of your
opponent’s strengths, weaknesses and the ability to interpret such information to improve
your position and neutralize him before he has a chance of assuming control over you.
You need not possess technical instruments; you are gifted with sensory nerves that are
excited by all external stimuli. Your sight, touch, taste, smell and hearing abilities offer
you all kinds of signals that need only be interpreted to your advantage. During close
proximity, you need to quickly grasp the significance of the signals and be prepared to
identify other key characteristics that may reveal the opponent’s intentions such as:
Silhouette. (The size, height and weight of the opponent, the spread of his footing,
location of potential injuries- bandages). It is also possible to observe his approach and
his bowing technique and estimate the state of his mental preparation and technical
mastery.
Colour and shape. Now that we are fighting with different colours of uniform, colour
becomes significant at times. When white was the norm, we relied upon the kind of fabric
to identify the loose tissue for a better grip. Now, if the opponent is wearing blue, he may
have a tendency to be slightly more aggressive. Wearing badges, numbers or special
markings on his uniform may reveal previous experience and his dojo affiliation. A loose
wrapping of the belt may suggest that it will come apart after a while thus gaining or
wasting time. When the belt is worn on the hips it may be purposely set to fool you in
assessing the exact location of his gravity centre. His stance may indicate his preference
for left, centre or right dominant attack.
It is interesting to note the results of a statistical analysis done by Dr Matsumoto David of

the International Judo Federation covering ten years of wearing the blue judogi.28 In more
than 300 matches studied, his research has determined that those judoka wearing the blue
uniform have a very slight advantage of winning e.g.: 53.54% over their opponent. The
matches’ outcome seemed more or less of even proportion.
His analysis does indicate however that people are generally influenced by the sight of
different colours be it blue, red or yellow. Those hue have an influence on the general
attention gathering; it can alter sensitive mood and perception and the colours blue and
red have been cited as having a greater influence on the spectator and their potential
affiliation with a contestant.
Other researchers have debated the dilemma as if the sighting of something coloured in
red, yellow or blue produces a higher level of testosterone on certain individuals and
increase their irritability levels or eagerness thus resulting in more aggressive behaviour.
28
Matsumoto D, Bias in Competition, San Francisco, USA, IJF Research Paper, 2007
65
For the combatant, it would seem that aggressiveness is more a notion of determination.
Meanwhile, in the spectator’s gallery and within the judo contest judge’s fields of view,
the bright colours could attract the attention easily and unknowingly favour one
contestant over the other.
Similar observations have been made with the mental effect of colours on Kendo
practitioners wearing a dark blue uniform. It is understood that the blue colour may well
act as a natural distraction from the effect of the sword and demand a higher
concentration by both opponents as they follow each other’s movements.
Speed. What can be noted by the general attitude of walking with or without swinging
hips or head? How is the entrance into the preparation area and the shiai-jo? A hasty
approach, a jumping allure or a slow entrance announces what? Which leg makes the first
step at the word Hajime? How does the opponent moves inside the combat area? What
appraisal can you make?
Contrast. Is the opponent part of a team or is he an individual acting on his own? What
coaching or support services and facilities are provided? Is he listening to the side coach
remarks? What part of his personality is he showing off? Is he aggressive, passive or
neutral?
Sound. What is being said of him and by him in the entourage, by the spectators, by
friends and acquaintances? Does he carry a reputation of some kind? Has he a brand
name or nickname in use within the official circuit? Did he take part of a pre-contest
social gathering that may indicate a strong team affiliation or regional presence?
Order of competition. What ranking and in what sequence will you fight who? How long
is the time of preparation between matches? Is there sufficient time for warm-up and
recuperation?
First contact. What can be identified with the preliminary kumi kata? What is the
influence of hand gripping and strength, head slanted or straight up, eyes roaming or
fixed? At what distance can an attack be launched? What posture is he using? What is the
regular approach? Is he left or right handed? What is the reaction to a pushing-pulling
action?
Your observation will reveal that the general posture pre-determines the overall
mechanical actions or responses that will follow. With time and practice, it can tell you a
lot about the degree of maturity of the opponent and identify the judo training school,
coaches and systems he has followed.
66
Should the opponent adopt the natural Shizen-tai posture, you can expect a certain degree
of maturity and a well performance oriented judoka. Should he adopt a more defensive
stance such as the Jigo-tai, one can expect more attempts towards wrestling type
techniques, hand pick-up and unorthodox movements associated with former martial
traditions and concepts. The latter may provide optimal distance for leaping forward and
apply impulsive leg grip and pick ups. On the other hand, it offers lesser abilities to move
sideways and back.
As a fighter, you need to observe and detect those variations so that you can adapt to their
changing mood. Some judoka will vary from one to another with great ease as a mean to
disturb your reaction and create imbalance in your thought. Making use of an extreme
side-way stance may facilitate your dodging of attacks. It is therefore important to never
drop your state of awareness or readiness. Always be prepared.
Knowing all the Kodokan techniques is not sufficient to make you a champion. Their
powerful and intelligent application combined with your commitment will guide you in
your quest. There is also an element of chance that can not be disregarded. You will note
that current judo champions have become masters in both standing and ground techniques.
In its beginning, judo’s tachi or nage-waza were much emphasized both as part of the
Gokyo and in contest situations. In the early 1900’s, after observing the results of the All
Japan High Schools championships, Jigoro Kano reconsidered the shiai rules to permit
more ne-waza elements. You should take seriously the advice of Sensei Osawa Yoshimi
10th dan that: “Any chance to enter ne-waza should not be missed. Both nage and ne-
waza are like the two wheels of a cart and should be evenly practiced by all judoka.”29
As a final observation for your intelligence gathering, you will come across some esprit
de corps when team members travel as a group to a competition site. This phenomenon
favours the development of group spirit, esprit de corps, and it can be considered as a
sign of solidarity towards a common goal. Such grouping reinforces the belonging to a
club or entity. They normally complement the training period by introducing a shared
vision.
These pre-competition rituals are used as mechanisms to fight pre-tournament stress and
foment team cohesiveness through group commitment and confidence in each other. You
are encouraged to make up or link up with such a group if you can. As an individual
fighter you would gain from this kind of spiritual lift and group enthusiasm. These are
opportune times for players, coaches and support officials to bind together under one
banner: “One for all and all for one. “
29
Osawa Yoshimi, Ne-Waza of Judo, Koyano Busen, Kobe, Japan, 1973
67
TACTICAL WEAPONS
Your whole body and your vast knowledge of judo techniques may be considered as
weapons. Both can be combined or used separately to deal with most situations. There is
an old saying that goes as such: “If you can not tell your weight, height and width, you
can not judge yourself.” Similarly, if you are ignorant of the variety of techniques and
their potentials you will frequently freeze in your tracks. Your arsenal of exterior
weapons may be found in the repertory of the Kodokan judo techniques. There are plenty
to choose from to match your personality and your physical abilities.
Should your preference be to use of your upper body energy for lifting, blocking,
pressing, pulling and pushing actions against an opponent, then try to practice the
following:
Ippon-seoi-nage, seoi-otoshi, tai-otoshi, seoi-nage, kata-guruma, uki-otoshi, sumi-otoshi,

sukui-nage, obi-otoshi, morote-gari, kuchiki-taoshi, kibisu-gaeshi, kouchi-gaeshi, uchi-
mata-sukashi, yama-arashi.
Should you be more inclined to favour the undulations of the hips and trunk or make
greater use of your pelvis region to exert the greater power when throwing the opponent
down, then, make your selection amongst the following?
Uki-goshi, harai-goshi, tsurikomi-goshi, sode-tsurikomi-goshi, hane-goshi, 0-goshi,

ushiro-goshi, utsuri-goshi, tsuri-goshi, koshi-guruma, daki-age.
Another set of techniques introduced for quick entries and displacements will guide you
towards the leg techniques of which you can find the following:
Hiza-guruma, o-uchi-gari, o-soto-gari, harai-tsurikomi-ashi, de-ashi-harai, ko-uchi-gari,

ko-soto-gari, ko-soto-gake, ashi-guruma, uchi-mata, o-guruma, o-soto-otoshi, sasae-
tsurikomi-ashi, okuri-ashi-harai, tsubame-gaeshi, kouchi-gari, o-soto-guruma, o-soto-
gaeshi, uchi-mata-gaeshi, hane-goshi-gaeshi, harai-goshi-geashi.
They are mostly used to gain quick entries, to establish a lever, to block, to sweep, to lift
or to avoid the offensive techniques executed by the opponent. In some cases, you may
use them to push the opponent’s feet from under or stop him cold in his tracks.
68
To be more daring or when your posture is seriously challenged you may favour risking it
all and use your entire body in response by using the sutemi group where you will find
the following:
Tomoe-nage, ura-nage, sumi-gaeshi, hikikomi-gaeshi, tawara-gaeshi, uki-waza, yoko-

gake, yoko-otoshi, yoko-guruma, tani-otoshi, yoko-wakare, hane-makikomi, soto-
makikomi, uchi-mata-makikomi, daki-wakare, uchi-makikomi, harai-makikomi, o-soto-
makikomi, kani-basami, and kawazu-gake.
Okuri-ashi-barai
We will not describe these techniques at length in this manual. You may refer to the
numerous books and videos produced by international experts to refresh your knowledge.
To be an accomplished judoka, you will need to master as many as possible from the
above noted and from the panoply of others that may be suggested in your other readings,
by your coach or teacher. From this arsenal, you will have to make the transition from
standing techniques to ground or mat techniques.
There are generally four options to enter into ne-waza:
1. Following a tachi-waza attack and pursuing to the ground in the follow-up action.
2. Inviting the opponent to the ground via a strong defensive posture.
3. Enticing the opponent with dragging and toppling techniques known as Hikomi.
4. Applying a standing shime or kansetsu (strangulation or lock) and bring the

opponent down with it.
69
Sensei Ohlenkamp, a senior coach from the United States Judo Association recommends
that all judoka should master transition elements from standing to ground techniques. We
refer to this latter group as hikomi or toppling forms. “The focus of osae komi waza is to
learn the basic control and how to maintain a superior position on the ground. Knowing
the final hold is only a small part of the skill needed to get an opponent into a vulnerable
position.”30
Sensei Awazu the great ne- waza specialist, sent to Europe, emphasized the importance
of ne-waza when he said: “Judo is a whole, there is no improvement without the study of
ne-waza”.31
The ground techniques arsenal is composed of the restraint and control-type techniques
such as: hon-kesa-gatame, kuzure-kesa-gatame, kata-gatame, kami-shiho-gatame, yoko-
shiho-gatame, and tate-shiho-gatame.
Making use of the same principles as in tachi-waza, you need exercise a control over the
opponent by the careful distribution of your weight. You have to get close and wrap
yourself around the opponent like a wet rag. The general principle is to keep the
opponent’s body motionless for the longest duration of time. This is accomplished by
pressing vertically downward on him or by spreading your own body over his to produce
some pressure. Simultaneously, you prevent his movement by the use of your knees,
elbows, legs and arms as props preventing his escape, rolling away or disengaging. You
need to maintain a fluid displacement, keep your center of gravity low, envelope the
opponent from a superior position and use leverage and balance to keep him under
control for a given time lapse.
Should you be taken prisoner by such a hold, you need to reduce the friction between
yourself and the ground, move away from the pressure points where you feel the pressure,
make some space between you and the opponent and use that space to counter-attack.
30
Ohlenkamp Neil, Judo Unleashed, 2006. p 117
31
Awazu Shozo, Méthode de Judo au Sol, Publi-Judo, France, 1959
70
Your ground arsenal also contains the more subtle techniques should you want to force a
submission. These techniques are generally used after placing him off-balance, or forcing
his spine to stretch, you then apply pressure with your wrist, arm, leg and judogi to either
the carotid arteries (strangulation) or the windpipe (choke) with speed and accuracy.
Amongst the techniques you will find:
Nami-juji-jime, kata-juji-jime, gyaku-juji-jime, hadaka-jime, okuri-eri-jime, kata-ha-jime,

kata-te-jime, ryote-jime, sode-guruma-jime, tsukkomi-jime, sankaku-jime, do-jime.
Your final group of weapons in your repertoire are the arm locks or arm bars which may
be applied in a standing posture or when fighting on the ground. These techniques are
used to obtain another form of submission by inducing pain because they are applied
principally against the elbow joint.
This pain is brought about by twisting, stretching, separating or bending the articulation
just beyond its normal range. You need to follow the movement of the opponent, secure
control over him and pin the opponent’s body down before you apply leverage with the
pelvic region or other parts of your body.
Included in this submission group are: ude-garami, ude-hishigi-juji-gatame, ude-hishigi-

ude-gatame, ude-hishigi-hiza-gatame, ude-hishigi-waki-gatame, ude-hishigi-hara-gatame,
ude-hishigi-ashi-gatame, ude-hishigi-te-gatame, ude-hishigi-sankaku-gatame, and ashi-
garami.
This is a vast selection to cope with. From all the above, you will need to master the
fundamentals. Be prepared to follow your standing techniques with some use of the
above elements. They are your additional three options to score: hold, locks and chokes.
Like an apprentice learning his trade, you will need to learn, understand and feel those
techniques until they become second nature to you.
Ground work supremacy depends upon your constant readjustment of your position with
the movements of your legs, arms, torso and head and the repositioning of your angle of
thrust.
Keep refreshing yourself of the technical fundamentals. It is by mastering them that you
will improve your posture and develop automatic reflexes; your body movements will be
done with grace; the placing of the opponent into an off balance stance will be made
easier; your preparatory approach to attack will be swifter and you will easier be in
harmony with the displacement of your opponent.
71
I repeat that mastering the fundamentals is your weapon training formula. Like all artistic
material, it is in need of constant upgrade and daily practice. Your mastery of them will
surface when you have had diverse opportunities to test them in real situation such as in
randori and shiai. Sensei S. Kotani 10th dan once said: “All kinds of judo–no-shiai give
contestants considerable merits technically and psychologically which they can not
acquire through ordinary practice”.
This search for mastery must follow your gradual training program and be accomplished
with progressive steps and guidance by a good teacher. All your efforts must converge at
the right time to enable you to reach your maximum efficiency on time for your matches.
Coupled with technical preparation, you will need ample sleep periods, good food
balance, and proper amount of energy reserves, good training facilities, good coaches and
ample training partners if you are looking for the winning combination. To be effective,
your selected weapons need to be manipulated with skills and speed in all kinds of
situations. There are no better avenues to test them than the Randori and the Shiai. It is by
practicing them against different partners that you will soon determine their best use.
“We have to seek to understand everything, from the global picture to the
minute details and work our way up from the smallest to the biggest
element”.32
This 1640 message was delivered by fencing Master Musashi Miyamoto to his students.
It has since been repeated and given equal importance by many judo teachers. Every
judoka has been told that yielding will overcome strength, yet very few take the time to
experiment with the concept, let alone master it.
The action is produce to gain knowledge

The knowledge is what permits the action to take place.
In my view, your essential technical weapons are found in the fundamental elements or
kihon which contribute to the making of a perfect waza. These are outlined hereafter:
breaking the fall, the standing posture, moving the body about, placing the opponent in an
unbalanced position, turning motion, grasping the costume, making the entry, applying
the technique, keeping contact with the opponent and working in constant harmony, the
use of kiai and the mental attitude.
32
Musashi Miyamoto, Go-Rin-No-Sho, 1983
72
First weapon: Ukemi

At your very first initiation to judo, you are introduced to ukemi meaning the ways you
can make use of your body to receive or break the fall. In his early explanation on judo
theory and practice, Jigoro Kano identified the action of breaking the fall as the first
element without which judo can not be. The fear of falling or the reaction to falling has to
be learned anew in order to acquire both physical and mental independence of
gravitational force.
This is your safety net and also your first experience with receiving a lesson from a
partner. Your fall to the ground may hurt your pride temporarily but it provides you with
an opportunity to rise up again and have the courage to be yourself once more. Once you
have acquired the ability, you can forget it and concentrate on your other techniques. It is
a method by which your pain and fear can be mastered. Sensei Abe Ichiro of the
Kodokan mentioned in his judo recalls (souvenirs) that when witnessing the ease with
which someone makes a break fall, it can be determined at what level of expertise they
are.
Being thrown is also indicative that you lost your balance. It is not a victory for the
opponent, it is message for you to identify why and where you can improve keeping your
proper balance. You will soon realize that with good break falls comes good tai-sabaki or
body displacement both essential to maintain balance in all your movements.
Doing repetitive breaking of the fall, alone or with a partner will soon become second
nature and help develop an automatic reflex action that will liberate you from your fear of
falling. As it get accustomed to the various falling events, your body will become more
supple and relaxed and your mind will be free of the idea of being a victim. Without
those pre-occupations, you can devote more time to other techniques and exercise more
control over their elements.
Sensei Novovitch controlling the fall of his opponent
73
As with any other instrument or weapon, you need to “feel” the falling process. You must
try to understand the line of projection, the orientation in space, the impact with the mat
and to visualize your natural trajectory. When the falling exercises develop into natural
reflexes you gain a natural feeling for the movement and are less inhibited by it. When
you are able to take a throw without mental and physical discomfort, you will become
more confident in your attacks.
The American coach Neil Ohlenkamp made the following observation on ukemi: “Being
able to fall comfortably and with confidence frees the mind and relaxes the body so you
can attempt more difficult moves.” 33
Sensei Christian Lacroix performing ukemi from a tani-otoshi
33
Ohlenkamp Neil, Judo Unleashed, Mc Graw Hill, New York, USA, 2006
74
Second weapon: Shisei.

We, as humans have learned to anchor our bodies in a static or stable position whenever
we have to defend ourselves or when we need to exercise a greater amount of force. In
judo, you may witness several individuals in precarious poses and adapting diverse
stances to maintain their equilibrium while performing in randori or competition. Shihan
Jigoro Kano and his team of experts have determined that the best posture for practicing
judo is to adopt a natural erect stance called Shizen-tai.
This is normally the starting posture for any given contest. It consists of placing yourself
in a natural upright stance with your head well aligned, your feet slightly apart and in
balance. In that posture, you are able to see properly, remain vigilant and retain your
flexibility to react. A good posture is like being in a state of Zanshin (concentrated and
determined) and is the foundation for every movement once said Sensei Sumiyuki Kotani.
“My body is linked with my centre. My centre is full of energy.

My energy makes one with my intention. My intention is free of
everything.”
From Munen-Mushin meaning: pure and simple.
Professor Hirata Kurachiki an assigned physiologist to the Zen master Hida Haramitsu
commented on the need of a proper posture as follow:” In a posture that ensures correct
centripetal pressure, you can master your will more easily, promote the unified growth of
the motor nerve center and develop the nerve fibres running to the muscles from the
motor center…by preserving correct centripetal pressure, the contractions of the chief
muscles group can be adjusted, while useless contraction of antagonistic muscles is
lessened, and practice can accelerate the growth of mental and physical skills.”34 In
short, it reinforces your ability to improve the control over your body actions.
Since the judo match will begin in a standing posture, it is important to understand all the
opportunities whereby you can use your body weight and displacement to close-in on
your opponent for the eventual throw; to secure a solid defense by lowering your center
of gravity or to step-out of a critical throwing path introduced by your opponent. When
you stand in an erect posture, your body is able to rotate around its vertical axis with very
little expenditure of energy.
Shizen-tai provides you with the optimum stance for attack and defence. It can be
momentarily static as when you stand equally on both legs or dynamically stable when
you over-extend on your tiptoes. By being aligned with the gravity axis, your body is
reasonably stable but still precarious considering the relative weight and dimension of
your upper torso area in relation to your support base.
34
Hirata Kurashiki, On Shisei in: Secret of Judo, by Watanabe J & Avakian, 1960
75
When standing still or when you move about, your body should move as a unit and make
continuous adjustments to regain its stability considering that the blood circulation, the
breathing, the muscles stimulations and the head motions are all reasons influencing your
equilibrium. Your inner ear thus serves as the key component in responding your body
alignment during all movements. For that reason, your head should be held erect as if
suspended. The centre of your head should be aligned with your centre of gravity so that
when you pivot the body around an axis, the head movement should follow with the
momentum.
Keeping your head straight is important as most of your organs through which you
establish your relationship with space are contained in your head: sight, smell and hearing,
all form the telescopic system through which you receive information from objects or
persons before you.
If you can see properly, feel sufficiently and hear clearly, you will be able to withstand
the stress and feel less tired. Being aligned and erect provides you more opportunities to
have rapid reactions. In the natural position, there is less waste of energy and you
consume less oxygen to maintain your readiness. Should you decide to adapt other
positions, you will note the need for more strength and suffer the frequent inconveniences
of being unbalanced. Your reflexes being slower, you will be restricted in your
displacements and feel uncomfortable with your turns.
“You should train as much as possible by maintaining a natural stance without

tensing your body, particularly your arms and legs, and remaining very relaxed
so that you can move freely”.35
In shizen-tai your ear cavities are aligned to make maximum use of your reflexes. As
they lie perpendicular to each other, the three semicircular canals and vestibule
components of your inner ear can detect variations in each other. The different positions
of the head produce different gravity effects that are captured by the hair cell in the
cavities and send nerve impulses. These impulses then travel to a synapse in the brain
stem and spinal cord to produce a reflex action and ensure a correct response. A sudden
loss of balance creates a secretion in the semiconductor canals that triggers leg and arm
reflex movements to restore your balance. In summary, by using the movement of the
liquid inside your ear and the vibration of the tiny hair in the cavities, movements of all
kind can be identified and your brain gives the signal to your body to respond
accordingly.
Your chest or torso should be slightly drawn back and kept natural (not inflated). Your
back should be straight and not hunched forward or permitted to sway backward. You
hips and waist areas should be relaxed. The buttock should be tucked in and kept under
your lower back so that it does not protrude.
35
Murata Naoki , Mind over Muscle 2005, Tokyo, Japan, quote from Jigoro Kano, p 139
76
Your legs should be slightly bent at the knee to that the front of the knee is aligned with
the forward toe line. Your feet should be slightly apart and the whole weight resting
comfortably somewhere in the middle of the foot. This upright posture provides a good
base for twisting the trunk area and move more freely to the sides as required.
From this original posture stem out many other variations such as the right-side natural
posture known as migi-shizen-tai, or the left incline posture known as hidari-shizen-tai.
There is also the self-defense or protective posture called the jigo-tai with a right and left
variations that may be useful to gain control of the opponent’s shoulders area and setting
up openings for your hips techniques as the opponent is more restricted to move. In Jigo-
tai you will likely move slower and venture more techniques from under the belt or
techniques favouring full body weight.
Sensei Mifune Kyuzo 10th dan, suggested in his Canon of Judo36

“In order to win a victory in free-play (randori) match, you should do your
best adapting yourself to changes of postures. In other words, manage
yourself sometimes like a butterfly lightly enough to attack the opponent’s
weak point and at the next chance hold an advantageous position balancing
your weight like a huge rock and overcome a disadvantageous position.”
Sensei Mifune Kyuzo practicing changes to posture with Shihan Jigoro Kano
36
Mifune Kyuzo, Canon of Judo, Japan Trading Company, Tokyo, Japan, 1963
77
Third weapon: Shintai

Training slowly teaches you to move slowly. When applying
techniques, you should speed up after you have grasped the initial
understanding.
Advancing or retreating functions are key activities applicable to most judo situations.
Before you make a move, you have to deliberate and assess what you will gain from it.
You should try to move only in areas where some advantage will be gained.
When performing tachi-waza, you are required to maintain your own balance even when
the opponent is trying to tip you over. You should master the ways to shift your weight
around so that at times you are feather light and in other occasions, you present a massive
dead weight. This is accomplished during your approach or disengagement from the
opponent. Your correct placing of the feet on the mat will determine the ease with which
you can apply leg techniques, turn about or use leverage to your own advantage.
Learning to make use of your entire body is a must.
At the beginning, you may have the tendency to use only the torso or upper portion of the
body to exercise control yet all techniques demand that you make use your lower
extremities as well. Sensei Feldenkrais37remarked that: “The proper manner of physical
action is such that the lower abdomen is the origin of movements of the body, or more
precisely, the point that moves the least relatively to the ground, at the crucial moment of
any throw; it is the first to move at the beginning of any movement of the body.” The
fundamental reason for this is that the dynamic economy demands that the heavier
masses should move up and down as little as possible.
How to keep your balance is important and how to move about is crucial to your success.
Judo dynamics demand that you move your legs, hips and entire body forward or
backward and all parts at the same time. You must never put a foot forward and leave
your body behind or advance the body and leave the foot behind. We refer to this
phenomenon as moving with the hips.
You need to be familiar with the two methods in use for advancing or retreating. They are
called: ayumi-ashi and tsugi-ashi. (Normal foot advancing or alternating foot and the
second: sliding foot preceding or successive).
Contrary to Ayumi-ashi where the body oscillates with every step, in tsugi-ashi form, you
glide the feet on the mat, one pushing the other in succession. It permits you to gain
considerable acceleration and remain in balance. Your centre of gravity has fewer
tendencies to fluctuate and stand ready for an impulse of energy from the Hara and the
legs.
37
Feldenkrais Moshé, Higher Judo, Frederick Warne, London, UK, 1952
78
Both methods form part of the ashi-sabaki or foot work techniques and can be used
alternatively to break the rhythm, change direction, extend or shorten the distance
between the two partners. It is nevertheless important to retreat further back then the
distance made by the opponent’s push and advance deeper when he is pulling.
Sensei Osawa Yoshimi, 10th dan, reflected on the displacement of the body in the
following expression: “The skilful way of walking is closely related with correct and
manipulated movement of the body. The correct way of walking is by moving the feet,
waist and upper body in good coordination. For this, it is necessary to keep the natural
standing posture all the time and walk with sliding steps. e.g., walking by making one
foot succeed the other.” 38
You basically have two principal weapons in a match: one overt, which is the use of your
body, and a covert one, which is your mental power. Since the judo match will be won by
the use of both weapons, it will be necessary to surprise the opponent with quick moves
and make maximum use of both mind and body at the opportune moment. Observation
tells us that between two opponents, it is the quicker and more agile of the two that will
maintain or regain balance faster, yet it is the more determined that will have the greater
chance of success.
Because your body mass is the most visible, you will need caution to avoid becoming a
large target. You will need to keep on the move and displace it in a variety of positions
and learn to use it intelligently for the purposes of defending and blocking incoming
attacks, to go on the offensive, to elude the opponent, to generate surprise attacks or
carefully apply kuzushi to your opponent.
Your initial posture will influence the way you make contact with the opponent. Your
hands touching the opponent will become signal-conductors of your intentions and reveal
your distance from the opponent. They are also the end of imaginary reaching poles or
fulcrum with which you will apply the necessary push and pull actions. With a strong
grip at the collar or when adopting an opposing stance, you may close the distance
between you and the opponent and impose some form of control.
Your body displacement and control known as tai-sabaki should be used to secure the
necessary advantages and keep you out of reach for potential entanglements with the
opponent. It is crucial to carry your head high, to keep your peripheral vision with a
narrow gap in your eyes, to use your torso as a balancing weight, to take deep breath and
use your arms and legs as fast-reaching mechanisms to get to the opponent target area.
Doing so, you will be exercise the juban-no-ma-ai: the capacity to hold a correct and safe
distance. Remember: your posture will determine your freedom.
38
Yoshimi Osawa, Formal techniques of Kodokan Judo, Tokyo, Japan, 1959
79
Your posture influences the way you move about and you should be careful to maintain
the ability to change the pace with which you approach the opponent or move about.
Controlling the ma-ai (distance in between) can be accomplished with a fast pace where
you jettison your body closer to the opponent and follow with a fast decisive technique
either frontal or sideways. Your approach can also be of medium speed profiting from an
accumulation of smaller steps in the given direction and building your power with each
one. Then, there is the slow approach, where you take every precaution not to make large
mistakes that can be reversed to the advantage of the opponent.
There are many ways where speed of movement can compensate for poor technique.
Usually, the slower displacement requires more accuracy and needs to be a composite of
Kuzushi, Tsukuri and Kake. On the other hand, faster techniques can use more surprise
and body weight to get the unexpected results.
Sensei Osawa Yoshimi 10th dan explaining different distances to a student
80
Fourth weapon: Tai-Sabaki

In randori or shiai, you will need to move about and constantly change your position in
order to prepare your attacks or defend yourself. You not only need intuition to capture
the intention of the opponent, you need to control the use of the space between the two of
you and impose your rhythm.
Your ability to turn, rotate, twist and place your body at the right angle and right time
will prove essential. During both mat work grappling or pinning manoeuvres and while
performing tachi-waza, you need to have special orientation and be able to identify your
whereabouts in relation to your partner. Both the shintai and the Tsugi-ashi are essential
to control your body movement.
The Japanese words tai-sabaki generally expresses the actions of a natural body
movement and in its narrow sense, indicates the ways to handle and control your own
body’s motion. As such, you need to ensure that your head is aligned straight up; your
eyes openings narrowed to focus with a peripheral view and not looking straight at the
opponent. You will need to pay attention to your harmonious breathing capacity and not
show sign of being out of breath. Your torso should be used prudently to twist, turn and
retreat as well as to attack the opponent.
In standing posture, you will need to develop the ability to use your toes to reinforce your
balance and guide your movements. The inside and outside of your feet will require
constant adjustments as you push or pull. Your knees need to be exercised to absorb
shocks and quickly spring up to produce greater lifting impulses when required. When
moving about on the tatami, you must be able to travel with suppleness, elasticity and
freedom without telegraphing your intentions. Direct, angular and rotational movements
are there to provide you with greater manoeuvrability and secure the free space needed to
launch your attack. Like a sudden wind, your attack must come as a surprise to the
opponent.
While moving about or during the execution of the throw, try to maintain your balance as
long as possible and stay at an angle to avoid becoming a large target to the opponent.
Forfeiture of your balance can only be done in extremes. Should you decide to take such
a risk, ensure that your opponent is committed into a precarious situation and can no
longer regain his own balance. When you commit all your body power into one definitive
action, you have very little reserve left, thus the importance to shift your weight in the
direction of the fall.
Similarly, when engaged in ne-waza or ground work, you should train both your body
and mind to locate the various areas where you can exercise pressure and influence the
positioning of your weight. You need to find the working space and estimate how and
when to penetrate that space so that you can take advantage of the weaker parts of the
opponent. Creation of the moving space necessitates that you twist and turn around
before securing your escape or positioning your body to exercise control.
81
With posture and body movement, the martial art literature makes reference to three
concepts that are still valid in judo; mai-ai, hyoshi and yomi. The first, ma-ai is the
relative distance between opponents, the second is the rhythm of the action and the third
is the intuition or selection of the right moment.
Tai-sabaki is linked with these three notions. When you have to take the initiative you
will need to assess the right moment to move your body in order to be in a favourable
position and since your are somewhat linked with the opponent by a kumi-kata of sorts,
you will need to create a disruption or change the rhythm to your favour. In current
competition time, opponents tend to cling to each other and wrestle more. There is very
little variation in distance. You need to break the entanglement and start anew, nullify or
impose a new distance by disengaging. To realize the three notions in one motion during
a competition is more difficult when the opponent has adopted a strong guard but it is not
impossible with the use of appropriate surprised actions.
You will have better success when modifying the hyoshi or imposing your rhythm. You
need to understand that it is not only your speed that will make the difference; you must
be in harmony with your self and with the potential reactions of the opponent. When you
prepare to enter into a technique, you select the right moment and now you are about to
accomplish the movement at a certain speed. Your body starts to react and will need
coordination of all the segments for potential use. Out of synchronization or too slow, the
surprise is gone, the opponent has time to recover and return to his guard. Too fast and
the technique lacks precision and you may even lose your balance. Your rhythm
developed during the tsukuri must take into account your application and retention of the
kuzushi; the follow up action or pressure in the direction of the kuzushi, and the final
acceleration to apply your technique of choice.
When under control of the opponent’s rhythm, you will need to distance yourself, create
blocks and stay more vigilant to be able to see the attack coming. The use of intuition is
again needed to capture the intent, the direction of the attack and the overall position of
the opponent. Having gained sufficient time and space, you can resort to counters and
slippage tactics, which may help you prevent a disastrous situation.
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Fifth weapon: Kumi-Kata

You will soon discover that gripping methods vary with the style and ease of each player.
Some judoka will hold the other by placing their arm over the shoulder, around the neck
region, around the waist; others will grip the judogi with both hands on the same side of
the lapel while the odd fighters will grip with one hand at the top and one in the leg
region. As a matter of principle, there is no strict rule being applied. The only current
restriction makes reference to holding the costume on the same side with two hands for
more than four seconds. Even this current competition rule is under review to
accommodate the non-orthodox grips favoured by the more athletic judoka.
Sensei Katanishi Hiroshi the highly respected Swiss technical director views the
importance of the kumi-kata as a way to make contact with the opponent. It is a two way
communication device essential to initiate all judo techniques. His recommendation is to
make use of the hands as sensors the like of someone walking in the dark with their arms
forward. The hands and particularly the palms should be used to detect what is ahead,
what is the proximity, where is the weight distributed, what is the reaction on the materiel,
at what speed is the opponent moving and what is the general rhythm?
While Sensei Yokoyama Sakujiro recommended holding the opponent with a light Kumi-
kata when describing in the Judo Kyohan: When you take hold of a part of the clothes of
your opponent, you should hold him as lightly as possible.39Sensei Matsumoto of Tenri
University made references to maintaining the flexibility of the arms as if one was
holding an egg placed in the armpit and of the dexterity of the hands as if holding a bird
in the other hand.
The classic kumi-kata is the form of gripping the costume as defined by Shihan Jigoro
Kano. It consists of putting together an essential amount of judogi in your hands in order
to establish a substantial contact with the opponent. Many high level fighting judoka have
chosen a holding pattern to best suit their styles. Judo technicians around the world still
recommend the teaching of the classic and natural hold for beginners and advanced
students because it facilitates the learning skills and provides equal chances to both
players. It is the best way to transmit the power from one judoka to another and provide
the most opportunity to execute most techniques.
The universal and classic grip consists in the normal extension of the arms, slightly bent
and kept close to your body. You then place one hand at the collar bone area or breast
level with the second hand sizing the judogi at the proximity of the opponent’s elbow.
The upper hand called tsurite will execute the lifting, the pushing and the control while
the lower hand identified as hikite will be used to guide the throw in the desired direction.
Both hands actions should be performed mostly by the last three fingers keeping the
thumb and the index free for more flexibility and reserve power.
39
Yokoyama Sakujiro, Judo Kyohan, 1908
83
A right or left natural posture will favour the loose grip and offer a lesser surface for the
opponent to make use as a target area or fulcrum. Similarly, holding on the sleeves ends
produce a different psychological mind set and frequently confuses the opponent.
Another variation of the grip set has been recommended by Sensei Kimura Masahiko, a
well known fighter in the early judo international events: He favoured holding of the
sleeve with five fingers. “in judo, when one grabs the opponent’s sleeve or lapel, one
uses four fingers of each hand with extending thumbs. Whether one pushes or pulls the
opponent, without pressing the thumb hard, one can not grasp firmly and the speed is
reduced. The fourth fingers generate an inner force and the thumb (Fift finger) creates
the opposing force, developing a firmer grip. Therefore, not using the thumb goes against
the principles of dynamics.”40
A study by George Weers of the USA made from videos of the 1996 Olympics revealed
four common types of gripping:
A. Same grip; when both players took either a right or left power hand position from the
start.
B. Opposite grips; when players adopted a right against a left or vice versa.
C. Sleeve end grips; when the dominant player gripped both the opponent’s sleeve ends.
D. Gripping without form; the dominant player not revealing his power hand and not
allowing the opponent to secure a power hand until the last instant.
George Weers found that gripping without form was the preferred option in 63% of the
more advanced and elite rounds. That loose grip is considered as a natural element
adapted to the attack sequence and integral to the last minute attack. It was not an action
standing alone and persistent during the match strategy. Elite players seemed to move
more about the mat and go about prying and probing while keeping constantly on the
lookout for an opening. This tactic is used to identify weaknesses without committing to
a definite approach. It requires a very high level of both defensive and offensive mobility.
Gripping without form means that the judoka has minimal contact with maximal space
thus allowing more flexibility to enter into offensive or defensive tactics.
40
Kimura Masahiko, Fighting Recollection, EJU bulletin, 2001
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Standard kumi-kata hold
As a general rule, it is with a strong kumi-kata that you accomplish the disability of the
opponent. You need to place your hands where they will best work for you to open up the
way to place your technique. During randori and shiai they should offers a good control
over the opponent, restrict his flexibility to disengage and consolidate your advances to
undertake your tokui-waza or favourite technique.
In international matches, the Russian and Eastern Block judoka have frequently
demonstrated the effectiveness of their unorthodox and radical grip called the loop which
originated from their free style wrestling. In the loop, they grasp and twist the costume at
the rear back and elbow level. Although restricting the easiness with which to perform a
wide variety of techniques, this particular grip favours extreme stance, a greater closeness
with the opponent and the exercise of continuous pressure. It places the opponent in an
uncomfortable position whilst the attacker is setting himself into a more suitable position
from where he can steal the fight away by employing greater transitional techniques,
powerful lifts from the side or under the opponent, acrobatic rolls forward or backward
and fast take-downs.
There is too often a preliminary fight to get the grip of choice. In Japan, judoka learn to
make contact early and force the opponent to move about thus seeking the opportunity to
place the other in off-balance situations or study action-reaction, the effects of the arc or
vibrations that occur with every movement. Having adopted the classic kumi-kata, they
have learned to adapt to various styles, use their arms as sensors and shock absorbers and
have demonstrated their superiority in using their total body weight to make the throws
from various angles.
85
In their interviews for the French Review L’Esprit du Judo, Sensei Katanishi Hiroshi 41
and the French coach Marc Alexandre elaborated the following ten commandments
applicable to kumi-kata:
1. As a preamble to a technique, you need to master the classic kumi-kata.
2. Your hips and shoulders must remain free if you are to do good
techniques.
3. Securing the grip is a question of distance and rhythm.
4. The best kumi-kata is the one that gives you the most flexibility for
variations.
5. To be able to throw or secure a good guard is to have the initiative like in

sen-no-sen.
6. You must think where and why you want to place your hands in a kumi-
kata.
7. Against a high grip, stay upright, modify the space, try to avoid but do not
withdraw.
8. When you secure your grip as you apply a good technique, you are 60%
closer to your Ippon.
9. Better than the tokui-waza, the kumi-kata opens all kinds of possibilities
in several directions.
10. Your kumi-kata is your weapon to a successful technique.
Sensei Watanabe remarked that: “It is only at the moment when you apply your technique
or break the opponent’s posture that you must grasp tightly.”42
41
Katanishi Hiroshi, L’Art de poser les paumes, L’Esprit du Judo, Mars- Avril, France, 2008
42
Watanabe Jiichi and Avakian Lindy, The Secrets of Judo, Charles Tuttle, Tokyo, 1960
86
Kumi-kata performed by World champion Kosei Inoue and Sensei Michel Novovitch
Initial Kumi-kata by Champions Nicolas Gill and Kosei Inoue (photo courtesy of Bob Willingham)
87
Sixth weapon: Kuzushi

This is the most important of all the elements and is the cornerstone of the judo
philosophy. On one side, you have an opponent who tries to remain in balance and in
control while you are trying to make him adopt an unstable posture, lose his balance and
throw him.
Science tells us that in a standing posture, the human body is said to be in balance when
the maximum weight rests around his abdominal area (hara) and the latter is situated
directly above the feet. Total balance also comprises the mental or spiritual tranquility or
balance. A distracted mind cannot function properly and will not be in full control of the
actions-reactions produced.
Real judo originates from dynamic mental and physical actions. No throw or lock can be
applied effectively against an opponent who retains his complete state of balance. One of
the most important and first fighting principle of Kodokan judo is to break the opponent’s
balance while retaining one’s own and quickly use that moment to one’s advantage.
We discussed before that during a match, players must observe each other’s movements
and determine when it is the right time to place the attack. That moment will occur when
the opponent is most vulnerable, less powerful, preoccupied and distracted. This
vulnerability can happen by sheer noise distraction, lack of concentration, moving about,
lifting a leg too high, over bending to the side, outstretching the legs too much or turning
the head in the wrong direction. Small actions may produce sufficient inattention or force
the displacement of the centre of gravity to shake the overall balance or equilibrium.
If the opponent maintains his composure and keeps his balance most of the time, other
occasions must be found for you to break his balance by movement or by making him
lean or place himself in vulnerable positions. The overall process is called kuzushi. The
ideal occasion to apply your Tokui-waza is when the opponent is in a self induced and
broken posture or subject to being influenced by a pull or push action on your part. Other
circumstances are when one of his feet is moving or when he is transferring his weight
from side to side. Another favourable moment is when one of his feet is off the mat and
his weight rests entirely on one foot.
We refer to happo-no-kuzushi as the normal method to initiate and accomplish breaking

balance in eight potential directions or axis. Some judo masters have developed
variations to use up to 16 directions but these are more an adaptation of the original eight
natural directions. These eight directions are: to the front, you bring the weight to the
forward point of the toes, to the right front you exercise pressure on the little toe side,
diagonally right forward. Kuzushi on the forward left is accomplished by making sure the
weight is resting on the outside of the left toe area. For rearward breaking balance, you
place the weight on the heels. Right and left rear kuzushi is made with the weight resting
on the outside of either heel. Straight right and left breaking balance is accomplished
when the weight is resting on the outside of the right or left foot.
88
Performing kuzushi by direct action is to apply a certain amount of force to the

opponent’s upper and lower parts in order to make him move his centre of gravity beyond
his resting base, by forcing him to lean forward or backward, or have him step sideways.
The applied force can render him uncomfortable and even make him rotate around his
own centre of gravity (around an axis) either horizontally or vertically. Once his stable
posture is broken, the direction of the force must be maintained to effectively produce the
turning or pivoting effect.
Normal kuzushi is difficult to apply considering today’s fighting habits by various

champions. Strong grips, hand control, rigid stance, limited mobility and close
entanglement. Nevertheless, you as a combatant can apply a good Kuzushi that will
disrupt the opponent by making greater use of your body weight to effect horizontal or
linear push and pull; you can also use your body as a lever to accomplish vertical lift and
pull the opponent straight up (arraché) using you opponent’s inertia and power you can
add to the power force and do vertical kuzushi as seen in sutemi-waza. Finally, your
kuzushi can be part of your body deliberately rolling around with the opponent as in
makikomi.
For kuzushi to be effective, you need to understand what to do with your hands and joints
and in what sequence they should follow each other. It is important that you apply the
pushing or pulling actions according to the body’s normal range of motion and not
attempt to twist the opponent’s segments against their own joints such that they become
too stressed. The applied forces must be coordinated and follow the same direction. In
theory, for maximum effectiveness, all your segments should commence their
acceleration and build momentum simultaneously.
In practice, you will note that the muscles closest to your centre of gravity, although
slower and stronger, are the first to move. They are followed by the thighs muscles and
then the weaker and smaller muscles of the extremities are added to complete the action.
All muscle activity being applied should stop when the opponent has attained his zero
gravity status. (When the forces being applied in one direction equal the forces displayed
in the opposing direction).
For example, when applying a pushing or pulling action with the hands against the
opponent’s upper torso while his feet are fixed on the mat, you will in fact rotate him
along a medial-transversal axis. Should your pushing, lifting or pulling actions be
exercised by your entire body and applied against several of the opponent’s body parts,
you will be able to move and rotate him along several complementary axis.
When the opponent begins to move in the direction of the applied forces, he will
normally follow a single direction. However, you may find that some of his body
segments perform minor rotations on their own and around different joints such as at
elbow or knee areas. This phenomenon is natural. The overall force being applied should
be sufficiently strong enough to counter all the minor and additional movements along
the primary direction. If the principal force is not sufficient there is likelihood that some
of the minor movements will negate each other.
89
There are instances where you will be able to accomplish angular rotation on your own.
Such is the case when you are using hands, shoulders or the buttocks as contact points
with the mat instead of using your feet. The technique of Kani-basami is a good example
and so are some other varieties of sutemi-waza.
To get the opponent into an unstable position, you must shift his weight off the part of his
body that is supporting it. Figuratively speaking, when he stands erect, the silhouette of
his body is like a triangle or pyramid with variable breadth and thickness and he will be
shifting his weight from one corner to the other as he is moved by your advancing-
retreating motions.
Whatever your chosen posture, remember your extremities as they play a vital role in
your forms of attack. The late sensei Yokohama Sakujiro identified the essence of
making the kuzushi as a matter of using little fingers and toes. The toes are used to
lengthen the arc used in body leverage as they provide these essential and extra
centimetres to form a stronger lever. The fingers being more sensitive to touch and more
dexterous can ensure a better grip and offer more potential for extra manoeuvres.
To apply kuzushi, you need to know: W5: Whom, What, Where, When and Why.
To disrupt, to outwit and out skill are the operating keys to good kuzushi.
Various hand placements in kuzushi by Sensei Tokai, Karia and Katanishi
90
Seventh weapon: Tsukuri
One of the difficult elements to master is the tsukuri, a word derived from the verb
tsukuru meaning to obtain a position, to follow, to pursue, or make the entry. This phase
of the waza is very critical. To apply a technique you must move in accord with the
opponent, be in harmony. You have to assess your distance and seize control of the
empty space and make use of your push or pull tactics. Now that your opponent is placed
off-balance, you need to turn him on his toes or heels while executing a continuous
movement and quickly enter into position to throw him while retaining your own balance.
In order to throw a well balanced opponent, you need to destroy the equilibrium of the
opponent and assume continuous control of the attack. You have to select your timing
and the angle of entry in order to keep uke in a state of suspension until the kake is made.
During that quick lapse of time, you need to get closer to the opponent and make
maximum use of the space between you two.
In this preparatory phase, you must make your final positioning with a brisk displacement
in order to surprise the opponent and take over the rhythm from him. Upon taking the
initiative, your push and pull action needs to be done with the entire body. You should be
able to produce sufficient kinetic forces capable to make an explosive gesture into your
throwing technique. Tsukuri will be influenced by the opponent’s reactions and
displacement and by the means with which you can sustain the kuzushi. The opponent
should be surprised and unable to counter your final approach. When moving in small
circular motion or in spiral, you will become the instigator of a centripetal force giving
further propulsion and power to your technique. The rotation or spinning action can take
several forms: circular, angular, zigzag, horizontal or vertical.
Sensei Mifune Kyuzo emphasized the turning movement when he remarked; “It is a
special technique that must be learned. It is not a spontaneous move. It is a rotation done while
keeping proper balance. Turning movements are natural thus more basic, yet, the very basic
things are frequently the most important.”43
Such rotational moves can be accomplished by jumping around, switching your weight
from leg to leg, advancing or retreating along imaginary circle lines. Tai-sabaki is made
stronger when the entire body is working to create the rotation. Your legs, hips, torso and
the head should be aligned on the same arc and move in the same direction. Additional
speed and momentum will be gained by keeping your centre of gravity low and by
retracting your arms closer to you.
Sensei Koizumi said that: “It is impossible to over emphasize the importance of Tsukuri,
for it is estimated to represent 70% of the throw’s effectiveness. Tsukuri in a throw is like
courting in love, without it, the result will be a disaster”44
43
Mifune Kyuzo, Canon of Judo, Tokyo, Japan, 1956
44
Koizumi Gunji, 12 Judo Throws, The Budokwai, London 1948
91
Eight weapon: Sen-no-Sen

According to Sun Tzu, the clever combatant imposes his will on the enemy, but does not
allow the enemy’s will to be imposed on him. When you have identified the right
moment to take the initiative, your attack should show unity between your intentions and
your body displacements.
In this regard, your body should be placed in the best advantageous position to proceed
with a speedy and concentrated technique. When the opponent is relaxed, you should
harass him; if on the defensive, force him to move and use quick and varied movements
to appear at locations he never suspects; if you are attacked try to avoid direct
confrontation with his strong points, trying to find the opponent’s weakness and it to your
advantage. Your selected target area to apply your kake should be kept secret until the
very last moment.
Your assessment of the space, time and direction will influence your choice of weapons
(techniques). While still at the conceptualisation phase, look for signs displayed by the
opponent; small signals from his body comportment, identify his angle of approach, his
stance, his distance and the way he grabs your judogi with his kumi-kata. Always focus
on the essentials, that which you can control most.
You have to get a clear understanding of the threat he poses to your stability. What is the
most likely area of attack he seeks, why, with what, how and when? You have to
maintain your mental focus on what is happening and not rely exclusively on your
automatic reflexes; otherwise, events will overrun you, lure you and he will dominate the
match. Awareness is the foundation of effective combat readiness.
With your vision cleared and with an understanding of what the threats are, you can then
proceed to move your body intelligently in response. In order to initiate evasive actions
or launch a counter attack, move your hips and centre first. Your Hara should displace
sufficient dynamic power to lead the rest of your body into a body movement that will
engulf the opponent. Let your arms and legs follow along a continuum and place yourself
in the line of least resistance. With a good tai-sabaki, you should concentrate on your
body direction so that you can direct its power with the use of centrifugal forces and by
increasing your speed you will gain maximum momentum.
Once you have made contact with the opponent, ensure you minimize the selected target
area for maximum impact and use of space. Use the opponent’s reaction to your contact
to lift, turn, deviate or neutralize him. Oscar Ratti observed in his book:45 “it seems
logical to assume that the power efficiently generated by the body used as a single unit
will be greater that that which could be generated by the use of the arms or legs alone”.
You must try to keep your balance in whatever you do and be at the centre of things.
45
Westbrook A & Ratti O, Aikido and the Dynamic Sphere, Charles Tuttle, Tokyo, Japan, 1983
92
Ninth weapon: Kake
You are now ready to unleash your thunderbolt and strike the IPPON. In kake, your mind
and body should be united to seize the fleeting opportunity. It is the moment to
deliberately and speedily apply the technique that will secure your victory. Using your
entire body as a lever or fulcrum, make a strong contact with the opponent and turn him
around a given axis. It is the moment of no return and of total commitment. Kake can be
performed along several planes: horizontal, vertical, and angular or in spiral depending
on the chosen technique already prepared by the preceding elements. Kake will
externalize your intent. It should be accomplished with speed, determination and the
intelligent use of force.
For that purpose, we normally identify three elements in the kake: the control over the
opponent, the approach or positioning with the advancing or retreating actions and the
application of vector forces in the intended direction or arc. If kake is carried out badly,
you will be unable to control the opponent’s body nor for that matter, your own. There
must be a continuum in the direction of the throw both in the horizontal and vertical
planes.
The choice of the intended technique is selected from your memory and quickly
associated with the current situation. It will be executed only at the last minute. Its careful
and secretive preparation will begin with the displacement of the entire body either in
advancing (Tsugi-ashi-tobi Komi) or by withdrawing. (Tsugi-ashi-hiki-dashi). You will
gain increased momentum in the rotational or angular approach and you should explode
all your energy by your bending, arching or lifting actions. (Kake can be referred as the
crest of the wave; it can only follow the preceding actions).
In applying kake, you make use of your transferring abilities. You need to displace all
your hidden energy stored in several locations of your body or in combined muscle
groups and commit them to obtain the maximum impulse possible and apply it against the
one contact point selected on the opponent. You need to strike the opponent with an
explosive force that can hit and pass through the target.
93
Tenth weapon: Sesshoku

Sesshoku is the action of maintaining contact with the opponent, to pursue him and
ensure control over the fall. It is important to secure your objective by combining several
complementary techniques to position your body weight more deeply under the opponent,
increase the intensity of your contact or bring him to the ground in a continuous move.
Maintaining contact with the opponent can also be accomplished by using combination
techniques in various directions to tire him and force him to make constant adjustments
until he reaches a vulnerable position that you exploit to the maximum by employing
your tokui-waza or hikkomi take down.
We previously mentioned that the opponent can turn in or out, twist, cartwheel around
and roll to his front within a given trajectory before he reaches the mat for a fall. Old
masters used to say that when kime is performed, the application is completed. (A clean
fall to the back resulting from a well performed technique is a definite decision point)
The ippon is thus secured with decisive action and good form. With today’s competitive
rules and styles of fighting employing snatch and surprised lifts, such level of purity in
technique is not always possible.
The ancient masters referred to the state of zan shin as the ability to maintain awareness
till the end of a throw. Sesshoku may be considered as the mopping-up operation or the
end phase of the throw. It may be used to force changes of direction or location (Tachi or
ne-waza) and when attacks are used to achieve strategic advantage and not necessarily
the IPPON.
When used at the terminal phase of the kake, you should try to make it your safety net to
be deployed in order to prevent serious injury to the opponent and guard against his
refusal to accept your throws and avoid the fall at all cost. By your keeping the strong
hold on him and securing your grip you should be able to guide him in the direction of
the fall, maintain the rhythm and place yourself in a state of readiness for the next group
of actions involving mat work or ne-waza.
94
Eleventh weapon: Ju-Wa
Ju-wa has been listed as the tenth element in order to summarize the intended spirit of all
waza. It illustrates the intelligent use of strength or power. Pull when your opponent
pushes and push when he pulls. Going with the flow was best expressed by sensei
Mifune who described it with the term “WA” the concept of opening and closing a gate at
the right moment to trap the opponent.
This principle implies that you take control of the match with a certain degree of secrecy.
You are to be concentrated and not distracted, remaining attentive to all your senses and
become one with yourself and the opponent. An initial and quick attack can ensure an
early and visible control. If you wait for the right opportunity and take advantage of the
opponent’s moves and follow up with your own technique, you will exercise better
control over the situation, considering that the opponent has committed himself and he
has no more recourse. This strategy is also known as “using quietness to defend”.
During randori and more evident during shiai events, it is not always possible to gain and
maintain total control all the time. You should try to capture his intent and better
understand the small actions that follow his intentions. Too many players forget this
important dimension and as soon as they feel a bit of resistance or strength from an
opponent, they respond with similar use of strength and rigidity. The end result is an
endless struggle to make the ippon. You cannot trust your strength alone to master and
control the situation. Hard work and good technique are necessary. You should try to
eliminate the excessive use of power and make it a practice to use your strength
intelligently. Let us reflect upon Jigoro Kano’s advice on the subject: “In order to
develop the strength to win someday, you must be satisfied with practicing losing for a
time. And even if you are at risk of losing you must take the offensive. Try various waza
and train hard.”46
The application of JU-WA is an integral part of the randori. You are not practicing your
skills with the goal to gain victories over your partners, but to acquire the needed
experience to improve yourself, to learn from your mistakes and become generally better.
The randori format provides the opportunity to learn how better apply your techniques
and outwit the partner. Shihan Jigoro Kano explained that goal in the following remark:
“The correct practice of randori is to learn to slip dexterously away from the
opponent, adapt to his strength, cause him to lose his balance while stepping
back and then, take advantage of that opportunity to perform your waza.”47
46
Murata Naoki, quoting Jigoro Kano in Mind Over Muscle, 2005, p 138
47
Murata Naoki, quoting Jigoro Kano in Mind Over Muscle, 2005, p 137
95
Try to reflect on the following teaching associated with the application of JU:
1. Saki O Tore. To anticipate and be on the offensive.
2. Jukuryo Danko. To act without delay.
3. Tomaru Tokoro O Shire. To know when to stop.
4. Zenshu WA Zenko Ni Shikazu. To attack is the best defense.
5. Shin Shutsu Ki Botsu. Try to appear and disappear unexpectedly.

Make a point to visit and discuss with senior judo masters whenever you can. They
possess a vast amount of knowledge and experience that is there to share with the more
adventurous and curious student. Your discussions or observations may reveal all sorts
of profound principles that they cherish and have not yet disclosed to their regular
students.
Here is a note I shared with a student judoka during a mondo (informal discussion)
moment:
“When you embark upon your judo training, you are like a passenger on a ship on a
major ocean destined to a port of call. You are pushed by the winds and displaced by
various waves of movements and theories. Some of the teachings will carry you far;
others will dissipate like short waves even before they reach the shore. Other passengers
left behind on the shore will only see the flutter of the waves at their feet and will never
reach your destination.”
96
Twelfth weapon: Hara-Gei
The spiritual concept of hara-gei has been present in Japanese culture for a long time. Its
metaphysical roots are found in the Shinto religion, which outlines that all beings and
creatures on earth are born from the same Cosmic Gods or Kami and that men are at the
centre of this harmonic universe. Similar ideas have been propagated by other religions
such as Taoism, Confucianism and Buddhism. It is understood that men, earth, vegetation
and living things are brothers or kin of the same creation. The term of Hara-Kara is the
simplified expression of hara-gei used for the identification of men at its centre and living
harmony with other creatures and things.
Hara-gei is the physical practice of keeping balance by the use of the hara or centre. It
involves an understanding of the function of the centre of our body which contains and
produces inner energies capable of being transmitted to the whole through concentration
and breathing. It implies the recognition that the abdominal region is composed of
various muscle groups that participate in maintaining equilibrium. Stability when
standing is dependant upon the relationship between our weight, our support base and the
position of our center of gravity. In order to make good use of our lower extremities you
have to make use of the waist and abdominal region as it contains a large group of
muscles which influence the elements of our nervous systems residing in the abdominal
cavity and as such provide the impetus for many of our movements.
Physiologically, we understand that the hara or lower abdomen plays an important part in
maintaining our balance. The centre of gravity of our physical mass is located in that
region. In judo, everything functions around the capabilities to maintain or break the
balance. Victory or defeat is obtained if you are able to retain your equilibrium or lose it.
I have previously discussed this dynamic function of having hara or no hara in a past
book.48
A quick review of the subject will outline that the force of the waist and the abdominal
region has its root in the location of a major muscle group which supports the spinal
column and which is attached to the pelvis and supports about one third of our body
weight. That region is a critical intersection between the upper torso area and the lower
extremities. Being in the middle gives it strategic importance to coordinate all other parts
of the body. When there is a need to lift or move, the diaphragm contracts with other
abdominal muscles and at the same time, the loins move backward in a tilt motion around
the fourth and fifth lumbar vertebrae as the proas muscle contracts with other pelvic
muscles in a fusion of the upper body and lower extremities that combine to become one
solid mass. With the muscle contractions, pressure is produced against the center of
gravity. The stronger the contraction, the more pressure is exercised toward the center of
gravity.
48
Ronald Désormeaux, Discovery of Judo, Yield to Overcome, Gatineau, Canada, 2006
97
You can practice using your abdominal region by sitting or standing in an erect position
without bending to keep your centre of gravity within your base of support. Another
method is to walk about while projecting your lower part of the abdomen forward and
your hips towards your back by bending the loins at the junction of the fourth and fifth
lumbar vertebrae area, an action commonly referred to as arching the lower back. It is
also possible to practice the technique of controlling your centre of gravity while sitting,
squatting and kneeling by forming a triangle with your feet, your knees or support base.
Shizen-tai and jigo-tai postures will provide you with good training grounds.
In combat situations, as with many other things in life, you must be able to stay at the
centre of things, be in control and assess how you will defend yourself including the use
of offensive, strategic and tactical weapons. You must maintain equilibrium, be in
harmony with your thoughts and physical strength. “The mind must lead the body” is an
ancient axiom pertaining to how your body energy sources must be centralized in your
abdomen and be released on command in the appropriate direction to carry out your goal.
Your balance or hara is therefore consistent with your posture, alignment, resiliency and
your readiness to act. Remember this other axiom:
“If we have no goal, we remain immobile, fragile and lifeless”
98
Thirteenth weapon: Kiai
“Silence is all comprising; it comes automatically, naturally and

unconsciously”
Zen Proverb
It has surely happened to you or you have witnessed someone effectively calling others or
trying to get their attention by the use of crisp sounds like Hey, You. The listener stops in
their tracks, abandons temporarily their activity and turns towards the sound maker to
identify its source and its predominance. Shouting fire, police or someone’s first name is
also effective, but to a lesser degree.
All sound sends out vibrations or undulating sound waves that travel through the air at
various frequencies (20-20,000 Hz or undulation cycle per second) and are captured by
environmental surfaces. We, as humans, capture the sound through our hearing system.
In hearing, the air-borne sound waves funnel down through the ear canal and strike the
eardrum causing it to vibrate in response. The vibrations are then passed to the small
bones of the middle ear onto the base of the stapes which will rock in and out against the
oval window and onto the perilymph where the vibrations become fluid-born and
continue their way towards the hair cells of the organ Cortex who transform them into
nerve impulses.
.
Schema abstracted from: Anatomy of the Ear, by PATTS services, 2000-01
Ancient martial artists observed, developed and expanded upon the use of sound as
weapons in their battlefield techniques for use in close combat situations. Nowadays,
because of various levels of interferences and noise levels in dojo, it does not favour the
effective use of these shouting techniques. Left unexploited by both coaches and judoka
they have been seldom used under real shiai conditions. Yet, other martial arts such as
kendo and karate make effective use of them.
99
Kiai was studied in ancient Hindu and Chinese martial arts schools and referred to as the
union of the spirit and vital energy. It was known as a martial technique or tool within
the Japanese Aizu clan as early as the 13 century. Shouting accompanied atemi-waza and
was know as Kiai-jitsu and To-Ate-jitsu and was later taught as Oshi Ki uchi by the late
Saigo Chikamasa Tonomo of the Daito Ryu at the end of the 18 century. Other texts refer
to it as prana in the hata-yoga, meaning cosmic power and life giving energy.
In 1898 professors Jules Regnault and Maurice Guibault of the French Naval Medical
Academy demonstrated that the sound made by the Galton Whistle used aboard ships had
an influence in changing the respiratory rhythm and heart beat of sailors.
Sensei Bernard Gauthier, my former judo teacher who was also responsible for teaching
discipline and riot control in federal prisons made use of kiai to temporarily subdue
prisoners thus giving him sufficient time to approach them in safely and apply other
restraint methods. He taught several of his advanced students various ways to use kai to
disturb the opponent’s kuzushi. A secondary usage of kiai was made to enrich the kake
phase in the throwing techniques by ensuring a more determined and precise ending to
accomplish the kime.
“I do not have a physical sword; my real sword is at sleep in my mind.”
Sensei Bernard Gauthier insisted that the kiai shout be short and intense and that you face
the opponent with added visual contact. He recommended that we be in close proximity
of the opponent so that power coming from the abdomen would disturb, threaten and play
a substantive role in the breaking of the opponent’s concentration and balance and delay
his reaction time. Syllables such as: hey, ei, eight, ai and you, were recommended for
their intensity and pitch as either one may produce from 6000 to 10000 vibrations per
second and overpower surrounding noises. The need for extreme concentration was vital
to its proper execution. Should we be temporarily disturbed or lacking concentration, the
power of the kiai is lost and the shouting becomes just another noise in the dojo.
Some experts have been known to use kiai in life threatening situations to restore
breathing to unconscious persons as well as the use of it to momentarily paralyse or
shock an opponent.
In accordance with sensei Hikotaro Kumoshiro an expert in Kuatsu, kiai is the internal
power that governs the life process in each of us and is the source of all our potential
energy. He used Kiai as a system of revival in cases where subjects are unconscious.
Roland Habersetzer in his ju-jitsu guide49 suggested that the kiai be used as soon as the
opponent’s attack is foreseen, as you launch a counter attack in Go-no-sen or at the end
of a technique to consolidate the kime.
49
Roland Habersetzer, Guide du Ju-jitsu, Édition Marabout, Belgique, 1978
100
Kiai is normally produced in rhythm with the breathing process. It is the conduit that
produces external vibrations reaching the opponent faster than your arm or leg. It feels
like the vibrations emanating from an opera singer or a dog barking. You will note that
when you are exhaling, there is a vacuum or emptiness forming that draws on the muscle
perimeters and makes them vibrate. When you inhale, new air is normally gathered in the
lungs and lower region and awaits transformation by your internal systems. This
transformation takes a fraction of time longer; it renders the inspiration phase slower,
resulting in your reactions being a fraction of second slower.
Robert Lasserre in his book on Kiai50 found that a crisp shout had an impact upon the
nerves and internal organs of the opponent. The human voice need not be amplified to
maintain its vibrating powers. The surprised and concentrated shout is similar to the roar
of certain animals which demonstrate their internal power to scare away other predators
and assume supremacy.
The vibrant sound produced by a short and intense shout is captured by the inner ear and
works its way upon the inner ear mechanisms to send disturbing signals to the brain. The
brain will, in turn, send reactive signals to other parts of the body and to the organs and
will even influence blood pressure.
It is reported that the concentrated shout improves power and precision, facilitates
concentration on the real target and increases the power of delivery. When on the
receiving end, kiai helps subdue the pain of a blow or a fall and offers a form of
screening resistance to the other attacks.
« Le temps c’est la vie, tout ce qui peut tuer le temps, peut tuer la vie. »
« Time is precious as life, what can kill time, will kill life. »
50
Robert Lasserre, Le livre des Kiai et des Kwa Tsu, Éditeur, Chausson, France, 1954
101
Fourteen weapon: KOKORO
“When man’s spirit is free, he is a true Man.”

Zen Proverb
Your inner strength is yet another hidden weapon. Your dream is your guiding star. It
will be used when you are challenged by various difficulties in life. It is correct to
recognize those difficult moments and your frequent and immediate inability to deal with
them. Many people give up too easily, compromise to other’s opinion and too many
hesitate because they fear the unknown. But you are more that a façade, more than the
blurred image you project, you have very powerful internal resources that can be used as
weapons or inner strength. You’re most evident weaknesses will surface when faced with
these obstacles and they will resemble depression, anxiety, worry about the unknown,
feeling insecure and lacking motivation. These factors will most likely give you a wake
up call that it is time to switch to your internal powers to deal with the situations.
When your conscious mind can not find a quick solution to surmount difficulties, you
first have a tendency to depend on old habits and déjà-vu solutions. Do not stop there;
you need to go fetch other inner resources, to enter into a dialogue with yourself and find
the necessary wisdom amongst your subconscious resources. Sensei David Douillet, the
heavy weight world champion expressed this need in his recent interview for the French
magazine “L’Esprit du judo”51: “It is not easy to find the right path to ensure that you
make the right training decision and continue to improve your potential. Combat
intelligence is the champion’s favourite weapon.”
Your first inhibitions are a result of what you are accustomed to seeing; images located in
your frontal lobe with which your brain quickly responds. To make a better judgement,
your other parts of the brain must be summoned to override these primitive impulses and
you will need to make other neural connections in order to maximize your mental
reserves.
First, take a moment to breathe deeply and think. Meditate for a few seconds or minutes
about what you are about to tackle. Identify the situation properly; define what makes
you happy or irritated. Release the immediate pressures caused by the unknown and
sudden shock and calm your thoughts. Monitor your judgement and switch to positive
thinking. Sort out your feelings and try to remove the negative ones. Let both side of your
brain make their association and start to work in harmony. You have to remain a
champion and therefore you need to stay focused on your ability to resolve problems one
way or the other and concentrate on an immediate action plan. Shift your perspective to
more positive actions: think of making a choice, to embark on changes, to shift patterns
of action, to do something worthwhile now, to focus on a variety of solutions that can be
immediately put to the task.
51
David Douillet, Conseils de Champions, Esprit du Judo Magazine, February 2008
102
When acknowledging difficulties or errors, you should choose to act in accordance with
your higher values. Once your decision is made, try to align your future actions with
passion and dedication. Do not let others individuals or circumstances drain your
enthusiasm and concentration. Dr Erickson Milton renown American psychiatric once
expressed the idea of being immune to negative persons by over-sizing ourselves: ”Think
of yourself as an Ocean and not a small molecule of water…so when you lose a few drops,
it can not hurt you.”
Walk away from negative persons, do not be distracted by irritants, try not to accept
negative criticism by letting it slide off. You may wish to develop a deeper friendship
with your coach or a parent or a friend whom you trust to become your confident and can
share some reflexion moments with you. Try to identify the moments that makes you
happy during your training cycles and repeat them as often as possible. When you see a
companion in trouble, try to understand his difficulties and be compassionate towards
him.
Be true to yourself, acknowledge your difficulties and forgive your mistakes and proceed
to change the way you deal with them. Seek to make improvements in the future. Try to
live in the moment and be in harmony with the moment. Yes, it is ok to be afraid; yes,
you may feel some responsibility for errors or remorse; yes, you may be confused as to
what to do now, but, choose to do something, anything to take responsibility for your
decision. Eliminate such words as: do not, not and no and talk less about problems. Keep
your focus on positive things and look at the bigger picture. Explore the possibility to
realize your dreams, search for images and words to describe it differently, stay focus on
it. It was Eleanor Roosevelt who said;” the future belongs to those who believe in the
beauty of their dreams.”
Expand your support group to include people and friends who share your dreams and
validate your efforts. Belief in yourself will gain strength by accomplishing what you
choose to do. Evaluate and celebrate your successes or gains. There is no need to
continuously fight head-on with negative ideas such as; it is too hard, I do not know and
what should I do, etc. There is no requirement for you to follow the direction of others;
you are not compelled. You have to choose your own course of action. You have the
skills, the knowledge and the peace of mind and mostly, you must believe in yourself.
Your inner power is your best friend; it will not abandon you in difficult times.
Regardless of what happens, it will not feel bad nor abandon you because it hurts and
things are difficult. Regardless of other’s opinions it will remain true to you, strong and
ready to assume the responsibilities you have chosen in order to be in command of your
own life.
“Your inner strength is to follow your heart and your dreams. Embrace the
reality, start now, make the first step and follow the path.”
103
MIZU-SONO-KOKORO-O-SEISU: To forge the spirit first. This is an expression found

in ancient texts of true martial arts specialists who encouraged their students to quickly
master their skills or techniques in order to ascend the realm of mental and spiritual
control through their union of “skills--body--spirit” or Shin-Gi-Tai.
It is possible for you to attain such a training atmosphere by optimization of your inner
strength. You can follow the acronym GIFTS to follow the path towards improvement.
(G- for Goals):

Set each event with specific goals to be achieved in randori, in shiai and in life.
Your goals should relate to the results you anticipate.
Before each action or drill, decide what and how you want to do it and respond
accordingly. After you have done the exercise or made the action, identify what needs to
be adjusted and celebrate your success.
(I-for Image)
Try to make use of images to facilitate your learning and refine your skills. Positive
images will help build your confidence level. You should imagine yourself in command
of your actions, doing the whole exercise or movement. This is visualization. Then,
identify the big picture. Take a moment to run through the whole process before actually
undertaking it.
(F- for Feeling)

You should have good feelings and emotions for what you are about to undertake. Before
diving into it, you should relax and meditate if possible.
(T- for Thought)

Talk to yourself, stay focused on what you are about to do. Use positive statements. Find
key words or phrases to push you, especially when fatigue creeps in.
(S- for Support)

Follow your routine to the end, do not slack off, and go all the way even if there are some
difficult moments. Have a game plan that will see you finish the activity and still have
some reserve energy.
Reality is now, wait no further

You must act at this instant.
“With an open mind, enter into the mysteries of nature and with inaction,
(Reflection) master the principle of change”
Tomiki Kenji, Judo, Kyodo Printing, Tokyo Japan, 1956
104
TACTICS FROM ANCIENT MASTERS

Do not look elsewhere to find the truth; it is already in your hands.
Zen Proverb
Sometimes it is worth reviewing our knowledge of ancient master’s recommendations

pertaining to combat tactics and training methods. They may have been written three or
four centuries ago and applied within particular environments, but their application has
transcended time and several of them are still applicable today. We cannot disregard the
advices recurring throughout the literature; “Have a passion for what you undertake,
train regularly, take the initiative, and keep calm before the danger” are all important
counsels which can be applied in our daily life.
More specific to judo, we find such expressions as: “Get rid of your nervousness; take the
opportunity and initiative; do not hesitate; repeat your technique as often as possible; do
not skip essential steps; follow the path, there are miles yet to go; adjust yourself to
fighting circumstances and cope with the difficulties.”
In this regard, Sensei Yagyu Tojimanokami Munen of the Munemori clan who lived in
Tojima Japan during the period 1571-1647 wrote in a book called Heiho Kodensho from
which we can retain the following recommendations:
1. Train constantly very hard.

2. All strategy needs a good action plan as a base.
3. You need to lure the opponent into your battle.
4. Make use of mysterious elements to achieve surprise (shimpi).
5. When you are both on the offensive, you think like the opponent.
6. Do not be imprudent, stay patient and do not give way.
7. Develop your panoramic vision.
8. Attack at angles and within safe distances.
9. Follow the attack; pursue the opponent with multiple attacks.
10. Do not over-estimate your victory
11. Use alternate rhythm to confuse the opponent.
12. Do not over nor under estimate your opponent.
13. Always be ready and alert.
14. Avoid concentrating and focussing on one particular technique
15. Try to impose your rhythm and stay in control.
16. Make use of your common sense.
17. Let your creativity roam freely.
18. Keep on the move.
19. Keep your intentions secret.
20. Know all techniques and be prepared to use all.
105
Sensei Kotoda Yahei Toshisada from the Itto Kempo Sho School of 1716 left us with the
following wise counsel.
1. Be physically prepared and mentally alert.
2. Know and master your techniques well.
3. Learn and master the basics, the rest will come.
4. Challenge your dexterity and your abilities and make
intelligent use of them.
5. Try to perform techniques for which your opponent is
unfamiliar with.
6. Stay close to the opponent and make one with him.
7. Always try to seek perfection in your technique.
8. Display commitment and sincerity in all your doings.
9. Adjust to changing circumstances, be flexible.
10. Make use of the opponent strength or move to yield and
subdue.
11. Do not meet force with force.
12. Make better use of space, time and rhythm.
13. Know to attack at the right moment without hesitation
14. Make use of surprises.
15. Be one with yourself (body, spirit and technique).
From the writing of sensei Takuan Soho who served many masters in the era 1573-1645
and developed the Fudoshin concepts we can find the following.
1. Always commit yourself totally in whatever you do.

2. Seize the opportunity when you see it.
3. Keep mentally alert and be of open mind.
4. Forget yourself, penetrate your environment.
5. Keep the beginner’s mind, be inquisitive and experimental.
6. Project a positive self image.
7. Theory and practice make for a perfect technique.
8. Act promptly and be spontaneous in your undertaking.
9. There is no need to deliberate, act now.
10. Do not cloud your thinking with too many what if?
11. Be like water, be present through many forms.
12. Remain flexible in all.
13. Keep on the move.
14. Be respectful, humble and generous of yourself.
15. Do not fear the unknown, just be prepared.
106
In another essay on weapons called Tai- a -Ki, the ultimate sword, the philosopher and
samurai Takuan Soho wrote the following recommendations:
1. Your weapon (technique) must bring happiness to others.

2. You need continuous effort and extraordinary measure to become a master.
3. If you only excel in technique and not as a human being, you are nothing.
4. You should pay as much attention to your dreams as you do towards your life.
5. Your dreams will come true when you possess wisdom.
6. A good strategist does not confront, he reacts accordingly.
7. Keep searching for the truth, it will liberate you.
A colleague of Takuan and one of the greatest swordsmen of Japan, Musashi Miyamoto
wrote in his book of five rings: Gorin Sho (1645)
1. Pay attention to the smallest details.

2. It is important to live your life as you see it.
3. Each thing has its rhythm, so impose yours on others.
4. Observe all the movements around you and pay attention to details.
5. Try to discern the intentions of the opponent through his physical signs.
6. Always train hard.
7. Try to understand techniques from other schools.
8. Develop your intuition and try to identify the meanings of things.
9. Do not do something which is not related to your goals.
10. Keep your head straight and use your peripheral vision.
11. Hit the opponent promptly and always follow up.
12. Make use of your entire body.
13. Make use of your environment to your advantage.
14. Practice with different opponents to learn more about combat tactics.
15. Use your kiai to disturb and gain concentration.
16. Identify the strength and weakness of your opponents first.
17. Make use of feint to entice and challenge.
18. Move about with changing patterns.
19. Do not let the opponent get out of your sight.
20. Make good use of your basic instincts.
107
From the Shinkeito School, we have writings from sensei Matusura Seizan also known as
Datei Zesuiken Hideaki (1646-1713) who outlined his recommendations as follows:
1. Remain confident regardless of the difficulties encountered.

2. Do not show your fear, confront the unknown.
3. Be honest and sincere with yourself and with others.
4. Make your attack unique, sincere and explosive.
5. Be receptive to advice from others
6. Challenge other doctrine when appropriate.
7. Be prepared to adjust to changing circumstances.
8. Always stay alert and ready.
9. The most important moment is when you find out who is your opponent.
10. You should fear no one except yourself.
11. Give all your best whatever you do.
12. Remove al the hazards limiting your action.
13. Remember that victory is the product of excellence.
In his book on secret tactics52, sensei Kazumi Tabata, a Shotokan karate expert and
Kobudo exponent outlined the following secret tactics of yesteryears which are still
valuable today. They are:
1. You must control the free space. Work with ma-ai.

2. Find the appropriate weakness in your opponent.
3. Act promptly and just in time.
4. Know yourself first, then the opponent.
5. You have to make a mental plan and be prepared.
6. See the opponent as a small grain of sand.
7. Seek to discover the opponent’s intention as early as possible.
8. Get rid of your fear and worries.
9. Show courage and determination
10. Surprise and commitments are two allies.
11. Understand the rhythm and control it and impose yours.
12. Always be attentive and alert.
13. Train diligently and with passion.
14. Show respect for others
15. Go beyond your limits.
16. Practice harder than others, learn more and exploit your desires.
17. Make daily improvements.
18. Move about freely.
19. Breathe in to capture energy and exhale when attacking to release it.
20. Develop Tokui-waza.
21. Always go for the perfect technique.
52
Kazumi Tabata, Tactiques Secrètes, Budo Édition, France 2004
108
To round out the past, let us have a glimpse of what the ancient samurai Tsunetomo
Yamamoto 1659-1719 wrote in the Hagakure:53
1. Have a plan in your head instead of using brute force.

2. Follow your dream. No matter what it is, there is nothing that can not be done.
3. Be objective in your ideas.
4. Do not confront others, but rally around them.
5. Have your own convictions and stand by them.
6. Recognize and praise the qualities of others
7. Be loyal to self, family and to society
8. If you commit an error, learn from it.
9. When the moment comes, there is no time for reasoning.
10. In the end, the details of a matter are important.
Listening to more recent advice of sensei Yamashita Yasuhiro who was an Olympic and
world champion during the period of 1977-1985 with over 530 wins to his account, we
note the following words of guidance in his book The Fighting Spirit of Judo:54
1. Have a goal with progressive results orientation.

2. It is important to have a good attitude and kokoro.
3. Your strength should be combined with your technique.
4. Concentration and effort are more important than physical conditioning.
5. Detect and analyse all you can from your potential opponents.
6. Good technique will always defeat raw power.
7. Do your best, as you have only one chance at each level of tournament.
8. Learn from your defeats and do not be afraid of your failures.
9. All your techniques should be done on the move
10. Avoid taking deep grip and stay soft and flexible.
11. Make use of combination techniques in groups of three or four.
12. Always strive to achieve better results.
13. Surround yourself with good coaches and a good training environment.
14. Find the weakest point and attack it diligently.
15. Concentrate on applying your strength and techniques.
FORGING THE FIGHTING SPIRIT OR SEISHIN TANREN

CAN ONLY BE DEVELOPED THROUGH
ACTUAL FIGHTING EXPERIENCES
53
Yamamoto Tsunetomo, Hagakure, translated by W S Wilson, Avon Discuss Book, New York, 1981
54
Yamashita Yasuhiro, The Fighting Spirit of Judo, Ippon Books, England, 1991
109
As we get closer to present times, several international coaches have added their thoughts
to judo training and requirements. One of them being Neil Ohlenkamp of the USA who
wrote a book called Judo Unleashed 55 in which he listed the following tactical tips which
can be applied both in randori and shiai:
1. Since there is no scoring in randori, banish thoughts of victory or defeat.

2. Focus on attacking freely without regard to being thrown.
3. Keep your arms loose.
4. Keep your head up and centered over your hips.
5. Do not waste energy.
6. Follow through with each technique.
7. Do not get into the habit of doing things half way.
8. Follow up each technique with another.
9. Never refuse a practice partner.
10. Seek out a training partner who is better than you.
11. Try new moves to overcome problem situations.
12. Use kiai for extra power.
13. Rely on skills and timing, not on strength.
14. Control your breathing.
15. Always face your opponent.
16. Keep your elbows close to your body.
17. Do not cross your feet when moving around.
18. Get the strongest grip you can and hold on.
19. Learn to feel your partner’s intentions and anticipate his attack.
20. Maintain Mizu no Kokoro or have a mind like water: calm and undisturbed.
21. Focus on kuzushi to create opportunities.
22. Use strength intelligently.
23. Help your partner learn while you perfect your technique.
24. Act now, analyse later.
25. Do not make excuses, do not give up.
All these weapons and tactics can be learned and practiced with the usual judo training
methods found in most dojo around the world. They are; the skills acquisition from static
to mobile situations; Uchikomi or repetition; Nage komi or dynamic throwing; Renraku
waza or continuous combinations; Yaku soku geiko the pre-agreed upon practice of
repeating and applying various techniques; Situational analysis; Randori with increased
resistance; Kata study and the eventual Shiai or testing match.
Again, you are reminded that even the shiai format is not a platform to decide winners
and losers; it is about giving your best effort and continuously to improve yourself so that
you can test, challenge and stretch your capabilities to their maximum and beyond.
55
Neil Ohlenkamp, Judo Unleashed, New Holland Publisher, New York USA, 2006
110
SUMMARY OF COMBAT STRATEGIES AND TACTICS
Hereunder is a small summary of the principle strategies and tactics found in judo shiai.
1. Before any encounter, you should know your strong points and weaknesses.
2. Be prepared for all kinds of opponents. Study the styles and the methods of approach
used in the schools frequented by your rivals. Try to identify the opponent’s resources or
weapons.
3. You are about to face an opponent. He is before you. You need an immediate plan of
action otherwise you will be confused as to what to do and when.
4. You should leave no room for indecision and hesitation.
5. You have to choose the time and angle of your offensive attack or the perspective of
withdrawing to yield and turn his attack to your advantage.
6. You are better to manoeuvre in the open space around the opponent and not get tangled
up in a tight spot too close to his body. Try to identify the opportunity from a safe
distance.
7. If unsure of the opponent’s strength, make a feint and study the reactions.
8. Before the opponent is ready to launch his attack, place him on the defensive, force
him to react or retreat.
9. Surprise him with unorthodox movements and techniques in order to gain mental
advantage over him by disturbing his mind.
10. Attack with multiple and repeated techniques at different angles.
11. Stop the opponent in his tracks. Judge his displacement and anticipate his next move,
close in before he accelerates and takes advantage of this change in rhythm.
12. Do not let your body relax without making use of your reserve energy and do not let
your spirit slackens. Be alert and ready.
13. Do not attack in a frontal plane unless forced to. Use angles and depth.
14. Follow up your technique until you have scored the total IPPON.
15. Do not let the opponent discover your intentions.
111
16. Maintain correct posture. Your head should be kept straight and have plenty energy in
your Hara and lots of power in your legs.
17. Your kumi-kata should take advantage of your holding with the thumb and forefinger.
When going for the action, go for it with the combined effort of all the fingers.
18. Do not overstretch your arms out but get close quickly using your entire body.
19. Keep you movement stable and advance with the toes floating and feet sliding in
tsugi-ashi.
20. Do not let the opponent take the initiative and control over you. Think of yourself in
his shoes; be the mirror of the opponent.
Sensei Koizumi Gunji has produced a very good summary of combat strategies when in
his study of judo he recalled the dualism found in judo:
“Defensiveness causes offensiveness and without offence, there can be no

defence. Strength is an aspect of weakness as power can only be expressed
in terms of resistance.
For an action to be effective, the body must be aligned as a lever and
concentrate its power on a single objective, but in such a state, the body is
powerless if attacked in the direction of the action. When relaxed, the body
may lack in executive power but the force applied to it will be localized and
have no effect on its stability.”56
56
Koizumi Gunji, My Study of Judo, Cornerstone, New-York, USA, 1960
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GENERAL TRAINING RULES
1. Train to improve your judo technical performance first. You need good technique,
coordination, flexibility, speed and variety. Seek nothing less than the ippon and be
specific and consistent in your application.
2. Introduce alternative training cycles and variety in your regime: go from moderate
workout to intense work sessions. Build up the frequency of training time and how hard
you work at it; then apply sufficient rest periods before returning to intense sessions.
3. Always give your best. Increase your performance daily; go further than your training
partners and be more committed than they.
4. Develop endurance and power by increasing your volume of work and its intensity.
5. Maintain the training momentum and the discipline even when difficulties are
encountered.
6. During low competitive periods or low period, consider doing cross-training by

engaging in non judo specific exercises that will still require your total body workout.
7. You should aim to be at 80%-90% of your potential output at about one month prior to
you competition and be mentally ready to answer the challenge.
8. Your last few days of training for a competition should concentrate on high intensity
and low volume and lots of throwing with a variety of techniques, dynamic movement,
combination throws and ne-waza.
9. Your training coaches and entourage should be selected for their generosity towards
you and not take over your training regime.
10. Strength training should be to reinforce your technical skills and not to be used in
solo.
11. Use your body power (coordinated segments and joints in a progressive arc pattern).
12. In randori, control your grip, your kuzushi and your timing.
“Not to think about victory or defeat during training, there lay the eternal
martial arts contradiction but also their deadly secret”
113
PART THREE
TAI
PHYSICAL FITNESS FOR JUDO
Running, a cardio vascular training method
114
FITNESS AND TAI-SO
“Having a perfect body is not nearly as important as learning how to listen

to its voice.”
The Warrior’s Path
Physical education and fitness are fundamental to everyone’s survival. Your body is not
merely a simple machine, it needs periodic tuning. It is not sufficient to work your
muscles, you also need to feel your body and learn from it. Your body is not a product of
machine-like stimuli; it is a constant, living reflection of your life. Physical appearance
and strength are only a small part of your ultimate goal. Your goal is to seek
improvements in your total being so that you can use it properly to better contribute to
society. Your primary tasks are to identify your strengths and weaknesses and gain
confidence in yourself in order to use of your energy reserves effectively and efficiently
when needed.
Your physical discovery should begin by exploring your five senses as the majority of us
only use a fraction of our potential. Too many judoka do not appreciate the diversity in
colours seen; others do not hear the sounds of music or animals, some of us do not feel
the sensitivity of air currents on the skin, others do not smell the aroma of flowers; and
some do not taste the salt on their skin. Should you aspire to better understand yourself,
you will need to be aware of the physical signs that identify you and which you can also
detect from your opponents.
Your journey into the circle of high performers will demand strong will, fitness and
superior techniques. Along the way, be prepared to make sacrifices in time, resources and
social activities. It is imperative to understand that you are entering a different league,
one reserved for only a few. This demands that you reach your peak performance at the
right moment. You must be prepared to undergo a very demanding training regime where
mental and physical endurance take precedence over many other attributes. You will also
learn to develop strength, power, speed, flexibility and intelligent use of your body and
mind.
Not only will you be required to perform well on a technical level , you will be asked to
follow a minimum of five training sessions per week and be able to sustain an elevated
heart rate from 80% to 100% of your maximum heart rate for various durations . Special
exercise programs will be suggested by your coaches and training entourage to get you
there. You will need discipline and commitment. You can expect your training sessions
to be intense and varied depending upon your specific needs at different times and cycles.
Once you have attained your peak performance level, you will need to maintain it until
your overall goals are achieved.
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Should you be a recreational judoka, there are many forms of exercise that can contribute
to your overall physical fitness. General outdoor exercise; swimming; jogging, team
sports, walking, all have their characteristics and benefits. In their book on Sports
Medicine, Dr Gabe Mirkin and Marshall Hoffman57 mentioned that the general rules of
training regime apply to both the amateurs and the champions. They stated that the kinds
of exercises done during the preparation for competition are also useful in acquiring
general fitness, happiness and a longer life span.
Tai-Chi can provide a good feel for balance and movement while Tai-So can be used as a
form of body callisthenics exercise to entertain general fitness for judo. When you desire
to entertain a deeper feeling for rhythm, grace and harmony, you may turn to the study of
kata. For endurance, serious randori will lead you to push yourself more and more,
endure additional hardships and build upon your experience and your commitment.
Do not forget to practice different breathing styles. Your lungs are the principal caissons
but your abdominal muscles and your diaphragm can help you push a greater amount air
in and out more easily. Unless you are moving rapidly, your breathing cycle should come
from deep down in your abdominal region. When you inhale, your abdominal muscles
are more relaxed and the air reaches down further to fill the void. As you exhale, the
tension in the muscles makes the abdominal region shrink and it pushes the air out more
effectively. Try to practice inhaling when starting a movement and exhaling when
executing the final kake.
To acquire more endurance, you need to provide muscle groups with the necessary
energy stores and you must improve their capacity to make better use of oxygen. This is a
good reason why you should pay attention to your nutrition. It has been established that
the human body needs more than 40 different nutrients to function properly.
A balanced diet will support the development and growth of all the tissues, maintain
healthy immune functions, optimize metabolism and maintain healthy growth and weight
control.
57
Gabe Mirkin & Marshall Hoffman, La Médecine Sportive, Édition de l’Homme, Montréal, 1978
116
NUTRITION
What is important is what you are and what you want to become. Fit for what? You may
ask? We all seek to be fit and stay fit for our chosen activities. Everyone has different
nutritional requirements because of physique, size and sex, nature of our sports, climate
and time of year. It is imperative to know ourselves and properly identify our needs.
Energy intake and output is optimized by living properly, breathing correctly, exercising
and resting appropriately. As human beings, you and I are known as social entities with
souls embodied in physical structures which are continuously at work. From the smallest
activity of the brain to the very powerful lifting exercises, our bodies will consume
energy to carry out given tasks.
It is said that to be alive is being at work and active. Even when you sleep in a pseudo
resting position, your metabolism produces enough activity to keep your brain working
and restore your chemical balance. Your body can adapt to most energy demands without
too many ill effects. When it requires additional energy, it seeks it first from within its
structure and, when required, will tap into any external and compatible sources it can find.
The more you exercise the more energy you will consume. An average person may
require 3000 to 3500 calories per day. To avoid depletion in energy stores, your body
needs to be fed with key nutrients. With high intensity sports like judo, the body seeks
glycogen as its primary source of energy.
To achieve a good balance, the selected foods you intake need to be chosen carefully for
their quality and variety. This equilibrium is required to maintain a harmonious
relationship between all the chemical bi-products resulting from your digestion. Taking
the proper time to digest before undergoing heavy exercise is also important as it
normally takes between two to three hours of processing time to digest your meals and
this represents up to 10% of your daily energy intake.
You have no doubt found that to operate at peak performance levels you need a constant
body temperature. When undergoing changes prompted by severe heat or cold,
considerable energy will be used to generate appropriate adjustments to cool down the
body through the release of sweat or by attempting to warm the body by burning the
energy sources contained in muscle or fatty tissues.
Close to 70% of your daily energy is spent as a result of you performing physical
activities such as daily tasks, work related activities, sports and recreation. Each person
has different caloric needs based upon our physical structure, our genetic makeup and
what we do or do not undertake. Take the regular one hour judo session as an example:
you may only consume 10 calories per kilogram of mass during your warm up exercises
and expend up to 200 calories for venturing into a serious randori.
117
Too much training or physical activity can lead to muscle tissue damage and depletion of
your immune system. It will therefore be important for you to keep a good balance
between what you eat and store and what you consume and to rest adequately; otherwise
you may find yourself off-balance and subject to over-training symptoms, the recovery of
which will take time and proper nutrition.
Duel in the snow, from the collection of artist Kuniyoshi, Japan, 1847
118
METABOLISM
As we have seen, muscles need food and chemicals to transport and burn needed energy.
You will note that proper amounts of exercise enhance the immune function while over-
training depletes the immune system.
The three main systems involved in providing energy are your anaerobic alactic,
anaerobic lactic and your aerobic capacities. The anaerobic alactic system requires no
oxygen and feeds from chemicals (Adenosine Triphosphate ATP and Creatine
Phosphate-CP) contained in your muscles to provide the initial spark of maximal
intensity but does not last more than approximately 10 seconds. The anaerobic lactic
system also does not require oxygen but feeds from the carbohydrates, glycogen and
glucose found in muscle tissue - this energy can be drawn for the body for intense work
lasting up to two minutes. Lastly, the aerobic system, feeds on the oxygen found
throughout your body and supplies the energy required for moderately intense activities
lasting longer than a few minutes.
Aerobic capacity is measured by your VO2Max which is the amount of oxygen you can
use in one minute. Aerobic efficiency is your anaerobic-aerobic threshold point and is
how efficient your body is at processing oxygen and getting rid of lactic acid before it
begins to impede your activity.
For improving oxygen intake and circulation capacity, you will need to perform
additional intense exercises.
You can develop your aerobic capacity by performing repetitions of maximum effort
(105-120% VO2Max, 100% Maximum Heart Rate, HRMax) or intervals of very intense
efforts (95-100% VO2Max or 98-100% HRMax) lasting no longer than 5 minutes (after
which blood lactate build-up would be too high)and giving your body equal (or longer)
time to rest between efforts. This will improve your aerobic power and your speed. Your
aerobic efficiency lies in developing your anaerobic-aerobic threshold and this is done
by performing intervals of intense efforts of longer than 2 minutes in duration but where
the recovery period is only 1/5 of the effort or where there in no recovery at all – this will
improve your body’s ability to process oxygen and get rid of lactic acid faster and will
develop your endurance.
Whatever frequency and type of repetition chosen, try to retain both a progression and a
variety in your training regimen. At first, do not push yourself beyond the capacity to talk
while exercising. You can add up to 10% in intensity or duration each week for three
weeks. Then it is recommended to keep things unchanged for one week. After these four
weeks, you are ready to begin again a cycle or increased intensity or duration.
119
Having established a training routine, identify the periods of time were you have the
desire to push harder and note also when you prefer to perform exercises at a lower
intensity level. Frequent intense work raising your heart rate and breaking into a sweat
are necessary but remember to modify your training progressively.
A well balanced daily diet made up of a variety of foods and plenty of water will
normally provide you with the sufficient nutrients and proteins demanded by your
training activities.
The sugars, (glucose and carbohydrates) contained in food normally represent
50% of your energy source.
The lipids or oils (triglycerides) are needed to produce fatty acids and make fat
reserves. Experts claimed that 4 to 5% are needed to produce 90% of the reserve levels.
Proteins are also needed daily to produce and repair damaged tissue.
Do not forget your intake of A, B, C, D & E group of vitamins as they are elements not
normally produced in sufficient quantity by the body.
Finally, an intake of sufficient water is needed to transform and transport the

various minerals indispensable to facilitate chemical bonds and reactions. Please note that
more water is needed in hot weather conditions or when the body is undergoing an
intense training period. Electrolytes must also be replaced – this can be achieved by
drinking an energy drink or a beverage containing salt and sugar.
You may observe that some athletes consume caffeine before their training sessions or
before a competition because caffeine is an ergogenic aid known to improve the capacity
to do work or exercise. One may become excited by the caffeine effects from one to four
hours after its ingestion. Researcher T.E. Graham reported in 2001 that caffeine prolongs
time to exhaustion or enhances performance in prolonged, moderate to high intensity
exercise lasting between 30 to 120 minutes.58 Caffeine, however, is not the sport’s elixir
as other researchers, such as Tarnopolsky and Cupido, have demonstrated that habitual
coffee consumption has a minimal impact on the ergogenic properties of caffeine.59 It
also appears that the ergogenic effects are less visible in short duration/high intensity
sports such as judo. It remains that coffee has beneficial effects on concentration, fatigue
and alertness that might still play a role in our energy levels. Be aware that the diuretic
effect of caffeine may be a particular disadvantage for those practicing a sport under hot
conditions or when undergoing a long tournament where the risk of dehydration is high .
On another note, it has been my observation that many judoka will undergo quick fasting
or follow a diet reduced in calories in order to meet their weight class. Some judoka have
even started dieting in their early teens in order to keep fighting in a given weight-class
for two to three additional years. The negative side effects of such a practice are
numerous. Those who have followed this unhealthy practice should seriously consider
seeking medical and professional counsel if they struggle with keeping a healthy and
nutritional diet.
58
Graham T.E, Sports Medicine Journal, No 31, 785-807, 2001
59
Tarnopolsky, M. and Cupido, C. Journal of Applied Physiology, 89, 1719-1724, 2000
120
Further, finger pointing could be made towards the unhealthy habits of a few national or
international champions who have adopted either the extreme sweat procedure,(where
they wrap themselves in multi-layers clothes and run for hours) or fasted completely for 2
to 3 days before a major competition in order to bring themselves into a specific weigh-
class. Others have unnecessarily built-up their muscle mass in order to augment their
physical size and appearance and to gain strength well in excess of any competitive
requirement. Most, if not all, of these methods have no proven advantage over activity-
specific skills. In a 2005 study conducted by French judo champion Frank Bellard60, it
was revealed that 92% of champions have undergone some kind of special diet or
nutritional programme before major competitions and that 71.8 % of them did not really
need it.
My recommendation is that during the two or three weeks preceding a competition, you
should intake foods rich in nutrients and of quantities sufficient to satisfy the upcoming
needs (energy = high carbohydrates). During the last 24 to 48 hours prior to a competition,
you should concentrate on foods that are easy to digest. You may want to consider
consuming richer foods during your post-event period when all the stress is gone and
when you are trying to recuperate.
The training regimen followed by most judoka on the competitive circuit takes place over
several years (strategic plan) and is divided into shorter terms of one year cycles (tactical)
for competition preparedness. The eight weeks of summer are used to prepare general
conditioning. The following eight week cycle is used for strength and mobility training
and the beginning of endurance exercises. The early fall period is mostly oriented
towards the acquisition and tuning of basic competitive and technical skills. This is
followed by 16 weeks where the judoka participates in various competitions to adjust
tactics, technique and learn from experience following success or failure to achieve
objectives. Peak performance is normally achieved in early winter and will last a few
months; it is then followed by an active recovery period in late spring.
Lastly, keep in mind that you have to train smarter and not necessarily longer. Most
active competitors undertake at least five judo practice sessions per week. They are
positively charged up and excited by the opportunity to train often. These technical
sessions run from two to three hours in duration each and are usually accompanied by a
two hour muscle building or circuit training regime per week and another 40 to 60
minutes of daily running, wind sprints or jogging done on either flat surfaces or in hilly
surroundings. During the off-season, stay focused on the overall goal but practice other
sports and recreation to develop your cardio-vascular system such as soccer, swimming,
wrestling or hiking where jumping, side stepping, running and quick footwork will also
be beneficial.
Tactical training is done on the tatami.

Strategic planning is done in the overall environment.
60
Frank Bellard, Ma Diététique de Judoka, Amphora, Paris, 2005
121
In any case, when you are considering following a special diet, it is recommended that
you seek a nutritionist and health specialist to obtain a personalized and professionally
designed fitness program. Meanwhile, you can reflect upon the following nutritional tips:
1. Eat in moderation a diet composition made of various food groups.
2. Drink plenty of water with each meal and during periods of rest.
3. Limit the intake of coffee or tea to less than four cups a day.
4. Snacks should be high in carbohydrates and low in fat content.
5. Alcohol should be used in moderation or complement its intake

with water.
There are many forms of nutritional products on the market from mineral water to
Gatorade, not to mention the so-called energy or power bars that market an instant energy
source. Then, we have the very popular energy gels that have appeared in the last few
years in association with various sports, judo included. These products can be easily
ingested and not all contain caffeine; most are composed of carbohydrates mixed with
extra vitamins and electrolytes. You should not venture into making a habit of them. Too
much reliance on such nutritional products may lead to a poorer quality of basic diet with
the potential to lower your immunity levels and resilience.
You should use moderation, trying them out in non-competitive periods as some of them
are known to produce some gastric intestinal discomfort and you will need lots of water
to accompany them. In summing up, you are reminded that you might be better off with
an overall disciplined approach in eating habits, technical training regime and strong will
power; they will enable you to reach the heights you seek above others.
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PHYSICAL PREPARATION
You cannot rejoice if you have not known pain.
Hardship builds character and cleans it.
You have undertaken to practice judo seriously. You need to be fit for judo. We have
previously discussed the two dimensions requiring your attention: mental and physical.
We will now focus on the physical preparation. There are all kinds of ways to prepare
your body for your eventual judo practice. As your time is precious, you need not waste it
on non-essentials and there are no miracles ahead. Overall, you will need to improve:
speed, power, flexibility, endurance, foremost creativity and concentrated efforts if you
want to succeed.
As a rule, your body will do what you train it to do. The expression: “FIT FOR
WHAT?” summarizes the need to make a plan of action to excel in your judo activities.
Your training program should reflect your goals and be compatible with your lifestyle.
Before undergoing any type of program, evaluate your status and note your vital statistics.
An evaluation at the fitness centre or a visit to your physician may also be appropriate,
especially if you are handicapped by some form of sickness. You should talk to your
teacher or coach and undergo an onsite evaluation normally consisting of strength, speed,
flexibility, endurance and cardio testing as well as an estimate of your technical skills
while performing standing and mat techniques. Working with them you will be more at
ease to identify specific areas of concentration, training frequency and intensity, set
priorities and consider alternatives.
Let us review some of the terms used in the design of your fitness for judo plan:
Muscle strength: The maximum force you can exert against a given resistance at one
time.
Muscle endurance: The ability to perform repeated muscle contraction. Endurance

training addresses the slow twitch, endurance muscle fibres which depend on oxygen for
energy.
Muscle power: The combination of strength and speed of the muscular contraction.
Flexibility: The ability of a muscle or group of muscles to move the joint through a full
range of motion. Static flexibility refers to the range of motion of the joints and muscle
groups when working against an external force such as gravity or dead weight. Dynamic
flexibility is the range of motion needed to maintain a specific activity.
Cardiovascular endurance: The heart and lung’s ability to supply oxygen and nutrients
to the exercising muscles over an extended period of time.
123
“Energy may be likened to the bending of a crossbow.

Decision, to the releasing of the trigger. “
Sun Tzu
Your internal systems are naturally equipped to move the oxygen to all the needed tissue
to perform the exercise. They also possess the mechanisms to move glucose into the cells
without the extra help of insulin. To that effect, you may note that during exercise, your
blood insulin and glucose levels will drop while the level of insulin’s opposing hormones,
the glucagons will rise. This is a positive balancing of your sugar needs and is an effect
that may last well beyond your workout.
Muscles need companionship. Upon receiving their “GO” signal from the brain, they
always move in pairs. Every muscle has a partner that produces the opposite movement
to the one they are associated with. When one contracts, the other relaxes. When you
stretch in one direction, make sure you stretch in the opposite direction as well.
It is important to maintain proper equilibrium in strength levels between the matched

muscles for a too strong muscle over another may complicate the signal emitted by the
brain and create a time delay in the response. You need to understand this duality in
function and use it to your advantage.
For example, when you wish to stretch or jump, you are better off to bend your leg first
so that you use the reaction of the opposite pair to achieve more strength. Likewise, to
pivot on the left side, make a first move on the right and make use of the action-reaction
impulse. When completing a technique, study the joint locations and try to use them in a
progressive way in order to ensure that the force from each joint is combined to produce
the desired maximum effect.
In your training program, you will need to specify what area needs to be addressed. You
are not training your muscle groups for the simple aim of obtaining a bigger mass but to
improve your mobility through strength and power. Your aim should be to improve your
joint mobility to accomplish specific tasks; this is flexibility. You have to seriously
consider your truck area muscles for they play an important role in keeping the right
posture and are the first to initiate your move in hara-gi. They also produce more power
because they are numerous in the abdominal zone.
Your pre-work-out evaluation should be used to identify those needs, determine your
current range of flexion and your future requirements. If you decide to undertake strength
training to increase the size and volume of certain muscles, be sure not to overload
yourself, keep some elasticity in the joints and pay attention to your angle of flexion. Try
to combine fast and slow dynamic exercises where you can add progressive increases in
intensity and volume. Add incremental resistance and augment the number of repetitions
in a given time, move faster and reduce your period of recovery.
124
You will note that your level of fitness does not remain constant. Should you stop your
training cycle, its advantages will soon stop and you will reverse to a fitness level to best
accommodate your more sedentary lifestyle.
Gaining muscle strength can be accomplished inside and outside the dojo through various
forms of exercises. The most common training programs are designed around the
individual athlete’s needs and are much dependent upon the coach’s selection. You are
apt to find a combination of the following popular methods: fitness class, weight
machines, improvised weight exercises, kettle bells or dumbbells, barbells, callisthenics,
5BX military system, interval training, gross muscle work out, weight lifting or the
general Eastern Europeen plyometrics systems. The important feature is to ensure your
selected regimen of complementary strength training can fit within your schedule, your
lifestyle, and that there is room for pleasure and play. Make the time for periodic
evaluation and celebration of your success or improvement.
Too often, these side training programs do not offer sufficient variety, are not goal
oriented and not challenging enough. If they are not oriented to improve either your judo
skills or physical weaknesses, there are good reasons you will soon get bored of them
because of the lack of motivation.
Increasing muscle strength while performing your regular judo skills is possible but the
results may not be as evident as you would have obtained from having a special program
designed exclusively for you by your coach. The key words to remember are progressive
intensity and repetition of multi-directional judo-like movements. As a guide you may
check and note your heart rate periodically. Take your pulse early in the morning, at the
beginning of the training session, in the middle of it and at the end if you can. Compare
the degree of elevation as well as the time it takes you to return to an average or quasi
normal rate. Be careful not to exceed 60-90% over too short of a period. Your exercises
must be gradual.
Take every opportunity to practice with a partner, to do natural body lifting, pushing,
pulling, carrying different weights around, ground work and reversals while grappling,
attempting curls and sit-ups and performing front and side jumps, extended body turning
and skipping. All these exercises when mixed with technical training will reinforce your
overall conditioning and provide ample opportunity to increase endurance, speed and
flexibility.
Although crude and primitive muscle power is often seen to win in shiai, there is greater
hope to attain the podium for those who train their technical and mental skills, endurance,
flexibility, timing, tempo, power of the body mass and not to be forgotten, to have a good
game plan to outwit the strongest or more skilled opponents.
125
The British trainer Geof Gleeson defined fitness as the development of appropriate
strength and stamina. Of flexibility, he said:61 ” As the ability to meet all the possible
demands of the challenge to come, having adequate and relevant reserves to maintain the
capability for as long as necessary, so that physical effectiveness and mental satisfaction
is not marred, and that recovery from the effort is quick and efficient.” When he
identified the flexible and variable opponent as the most difficult to beat, he implied the
development of muscle power and strength as well as cardio vascular capacity.
“Train today, train tomorrow; all days are good training days.”
For now, let us briefly talk about the cardio and respiratory domains.
Your cardio-respiratory system is frequently associated with the endurance factor.

Whatever exercises you choose, you should attempt to remain comfortable with the
amount of effort you dispense and maintain balance in your routine. It is important not to
waste your energy on fruitless effort. When you deploy energy at the right time and for
the right purpose, your effort will bear better results.
For improving oxygen intake and circulation capacity, you will need to perform
additional intense exercises. During beginning sessions, you may consider having
sustained high intensity exercises to last no more than 15 minutes per interval. As you
progress, you may add and extend these routines to your program. The intensity (working
harder, doing more in less time) will determine the % of benefit levels received.
Whatever frequency of repetition chosen, try to retain both a progression and a variety in
your training regimen. Having established a training routine, identify the best period of
time were you have the desire to push harder and still have periods where you are able to
perform exercises at a lower intensity level. You may also supplement oxygen intake by
drinking more water as the minerals contained in the liquid will regulate the body’s
chemical reactions. You need the frequent intense workload to raise heart rate and break
a light sweat. Do not push yourself beyond the capacity to talk while exercising.
Keeping in mind that you have to train smarter and not necessarily harder; you note that
most active competitors undertake at least five judo practice sessions per week. They are
positively charged up and excited by the opportunity to train often. These technical
sessions run from two to three hours in duration and are usually accompanied with a two
hour muscle building or circuit training regime per week and another 40 to 60 minutes of
daily running, wind sprints or jogging done on either flat surface, in stairs or in hilly
surroundings. During the off season, still stay focused on the overall goal but undergo
more relaxed exercise by practicing other sports and recreation such as soccer, water-polo,
wrestling or hiking where jumping, side stepping, running, jogging and quick foot work
are being practiced along with cardio vascular exercises.
61
Geof Gleeson , The Complete Book of Judo, Coles Publishing, Canada, 1976
126
The training regimen followed by most judoka on the competitive circuit take place over
several years (strategic plan) and over shorter term of one year cycle (tactical).
The eight weeks of summer are used to prepare general conditioning. The following eight
weeks cycle is used for strength and mobility training and the beginning of endurance
exercises. The early fall period is mostly oriented towards the acquisition and tuning of
basic competitive and technical skills followed by 16 weeks of experimentation where the
judoka enters into various forms of competition and adjusts his experience following his
success or failure to achieve his objectives. Peak performance is normally achieved in
early winter and will last for a few months; it is then followed by an active recovery
period in late spring.
Tactical training is done on the tatami.

Strategic planning is done in the overall environment.
127
PREVENTION OF ACCIDENTS
“Whether we remain as ashes or become a phoenix is up to us.”
Tao meditation
Disastrous accidents may happen at any time, particularly if you are careless in your
training program. No matter how extreme the situation will looks, it will change and you
will be able to restore proper balance after a while. Coming back to specific judo training,
you must realise that two thirds of judo activities are conducted with physical contact
with a partner. There is bound to be serious physical contact between partners and
because of the speed and impact involved, some injuries may happen.
Most judo injuries are associated with incorrect performance of technique, poor human
abilities, lack of coordination, and incorrect application of strength. They are either self
induced by over training and fatigue or caused by an inattentive partner during the intense
exercise period. Excessive use of strength, bad posture, and difficult grips are common
causes of injuries. Occasionally, injuries may result from hitting immobile objects in the
dojo, or caused during a competition where you are unfamiliar with the shiai-jo or rules.
Minor injuries such as bruises, mat burns, nose bleeds, broken teeth, ear deformation, and
finger and toe sprains are nevertheless frequent.
To avoid being a victim or a target, you should always present yourself to the judo
practice, in good health and not suffering from previous injuries or bacterial infections
that may be harmful to others. If you have a medical history, please advise your teacher
so that the necessary preventive or containment measures can be taken. If your training
environment is not adequate, you should insist that the dojo be cleaned, the training
surface big enough to accommodate your movements and exempt from the odd apparatus
and free of stray clothing pieces that can hurt you.
Always take time to warm-up properly either individually or with classmates. This period
is vital for you to stretch your muscles, to rotate the joints, to heat up your body parts and
loosen your joints while preparing your mental attitude towards the more specific
exercises that you will undertake. Whenever sitting around the mat or listening to
instructions, always be alert and aware of your posture. Keep attentive to the activities
taking place around you and be prepared to react.
With increased frequency and intensity there will be more occasions for serious injuries
to occur. Pay attention not to be burdened with over training. On the first appearance of
fatigue symptoms such as: mobility impairment, cramp, inhibition, hesitation and lack of
concentration, pay particular attention to their sidekicks namely: diminishing strength,
slower speed, increase recovery time and lack of interest for competition. Under such
circumstances, you may feel irritable, obstinate and quarrelsome. Attention span will be
reduced considerably and you will become a prime target for: dislocation or fractures of
the collar bone, ribs, ankle, knee, shoulder and elbow.
128
When the following signs show up in your program by over loading, fatigue, poor
preparation of muscle groups, lack of attention, disobedience to rules, lack of ethic, too
much confidence, mental resistance, stubbornness not to yield, and faulty techniques, it is
time for you to change your goals, discuss with your coach training loads, make changes,
bring variety and remove the irritants that have crept in your lifestyle, environment and
your health conditions.
If unchecked, you may be confronted with additional accidents involving internal injuries
such as cardiac irregularities, appendicitis or stomach trouble caused by age differences,
gender differences, changes in diet, weight fluctuations and mental preparation. These
will normally necessitate medical intervention and hospitalization.
The healing time required from most of these injuries can be from 10 days to 36 months
and some will require surgical procedures or interventions. Be on the watch for
concussions which are the result of receiving a severe blow to the head, face or neck.
They may be produced from a bad fall, or an accidental blow. You may be subject to
short lived impairment or more severe injury. There are different levels of severity
including the instant dizziness, lost of memory, internal bleeding and unconsciousness.
As soon as you experience one of these blows, stop all form of activity and come to a
complete rest. During that immediate period of rest, you should try to assess how you feel,
what you can remember and what you can see. Whenever you feel pain or pressure in
your head, have a balance problem, unable to see properly or do not hear well and feel
dizzy, you should seek immediate and proper medical attention. These procedures are
also valid for training partners who have had a similar and unfortunate incident.
129
Epilogue
JUDO OUTSIDE THE DOJO

“The real master is the one who can fit in his environment.”
Zen proverb
It was reported in the literature, that a great Japanese military general by the name
Kenshin Uesugi is known to have said: “I do not know the knack of victory at all times.
I have only learned how not to miss the right moment.”62
In a judo contest as in life, you will face many occasions or situations where oral or
physical confrontations between people, events or animals will occur. You have to be
knowledgeable of the various and potential forms of violence in order to be able to
observe its manifestations, seek ways to master and suppress them. Often, violence is
caused by fear of the unknown, the strong desire to dominate and overpower or by the
lack of self confidence and love for self or others. You have to stay alert and in control.
It is said that a person who angers you, controls you and a person who can provoke you
has already found the opportunity to take advantage of you. Since words can be used to
get your attention, shock you, anger, relax, cheer you up, move you to tears, destroy your
confidence and convince you to act prematurely it is important to remain calm like the
surface of undisturbed water.
As a rule, you should not seek confrontation just to prove your worth, nor should you shy
away from providing assistance to someone or defending yourself. Before you decide to
act or intervene in such situations, you need to know who or what you are facing. You
need to understand the battleground over which the combat or battle will be fought. You
may then seek the right opportunity to act accordingly and be in a better posture and
mental framework to make intelligent use of your strength to successfully resolve the
situation.
When such aggressive occasions present themselves outside the dojo, you need to be
familiar with the rules of engagement of your respective province or country as
everything around you can become a weapon with mortal consequences. You need to be
capable to properly assessing the danger before it is too late and you are taken by surprise.
Such situations are normally very stressful and your responses may be influenced by your
control or lack of experience. You will need time and a safe distance to make the accurate
observations and reflection as to the choice of weapons you will use and results
anticipated. You have to be vigilant from the first instant to the last. You have to exercise
control and not act foolishly or in excess.
62
Yamamoto Tsunetomo, Bushido, The Way of the Samurai, Square One Classic, New York, 2002
130
When defending against non-provoked assault where force is used against you or you are
threatened by it, you have the civil rights to defend with such appropriate skills and
techniques commensurate with the gravity of the situation. You may improvise your
actions and choose to be a simple observer, a passive analyst or someone committed to
engage spontaneously the threat and get involved resolving the situation.
When you intervene as a Good Samaritan to assist others, you are justified to take
appropriate and reasonable actions to ensure their safety and that correspond to using
your learned skills and entire body to protect others. Whatever the intervention
considered, your action should be rapid, sufficient and timely and be kept simple.
Some times, it is recommended to take a vantage point at a reasonable distance and

observe the situation and try to establish calm and distance in order to assess all your
options. Just like in randori, you may have three options: to attack, to defend or remain
neutral. Facing energetic and direct opponents, use your yielding principle and appear to
support their initiatives until they are fully committed and then, turn their energies against
them.
Before being committed, identify as many physical and mental factors as possible, the
strengths and weaknesses and select the proper time and place to act accordingly. You
need to look for signs around you, identify the meaning of the actions by the aggressor
and clarify in your own mind, their intentions. Be ready to move in all directions and
when facing an opponent desiring to quickly seize the moment, trap him by providing
him with an opportunity of your choice which he can not refuse. With the smart and witty
opponent, play on his vanity and trap him with a mysterious move and lure him into your
trap.
Reflect upon the following cycle of events that may take place: act now, use moderation,
control the opponent and the situation, know when to withdraw safely and show modesty
and respect for life.
Once you take the initiative make use of your entire body (mental-physical and
techniques) as a weapon. All your actions should be made intelligently. At all times, you
should attempt to protect your life and the life of others and not take it away savagely.
When engaging, try to concentrate your efforts where they can assume their greater
amplitude and try not to lose the initiative. You should have the will power to finish your
intervention with grace and respect for others.
If you are too eager to defeat your opponent, you may well overlook an opportunity of
success. Your power and physical strength should be relegated to a secondary position,
and every effort should be oriented towards control and employment of spirit and mind.
By giving life and spirit to others, you demonstrate your generosity. The good you do to
others will often be forgotten. Do it anyway because you choose so and feel good being
generous.
131
In our journey through life, we have to adjust and find equilibrium within the various
currents whatever they may be: social, political, spiritual or physical. Should you be
facing an event that troubles your health or social stability? Your desire for happiness and
self realization should guide your approach in similar ways as you practice in your judo
training. You have learned to be in harmony and rhythm with your opponent. Now your
opponents have different faces and attributes; you need to acknowledge their presence
and maintain your determination to improve and be in control.
If you are taken by surprise by odd events or were unable to prevent their occurrences,
you till have to recognize their presence. Their first impact may stun you, shock you and
temporarily set you back. But you are there, still capable of reasoning and still in
possession of unused weapons of survival. Establish their boundaries, their
characteristics and their development cycle. Try to assess their potential impact upon you
and what reserve energy you still possess. If you have already been damaged or hurt, you
need to limit those damages with evasive techniques and withdraw to where you can
assess the action-reaction scenarios for your comeback as soon as possible. Here again,
you may have two options: to flee or fight. Fighting may be to take the initiative or
withdraw to a more favourable moment when and where you will decide to go on the
offensive with a powerful game plan. Remember you have to be in charge, you are the
manager of your life and your future will depend on your decision.
Once you have obtained sufficient intelligence about the events or circumstances, you
need to draw up your battle plan, keep track of your actions, secure your allies and
determine what weapons and what actions or events will be significant enough for you to
deploy the necessary energy to stay on top of the situation and reverse the negative trends.
You have to outwit and out manoeuvre whatever is stopping the attainment of your goals
of happiness and contentment.
You might be alone facing most events, but there will be times where you will need the
help and support of a team of experts to guide you in the more technical venues. Select
your team members or assistants as you would have chosen a coach and instructors.
Make sure all the selected ones are providing the necessary positive effort and that they
are all committed to your goals. Listen, think and digest their counsel, observe their
actions, profit from their concomitant efforts and direct them to precise intervention as
you see fit. The path that you decide to proceed upon will be the best way if it is in
harmony with your personality and your individual welfare goals.
You will soon discover that natural events affecting your goals of happiness, health,
peace and contentment are complex and frequently disturbing in a negative or positive
way. You will discover tons of dualities such as: winter-summer, fall and spring, night-
day, success-failure, peace-war, health-sickness, contentment-bitterness, and strength-
weakness, none of those will last forever; there is a continuum to be found if you are
prepared to make the necessary discovery efforts and use the time lapse to make an
offensive plan. You are already familiar with the notions of push-pull, action-reaction,
and attack-defend, so just use those learned skills to attack the unknown.
132
As in all judo practices, you should apply in life threatening situations the judo principle
of JU or yielding to overcome. There is very little time for margin of error in a life
threatening situation and you have to maintain your serenity. You must react forthwith
without losing balance and mental composure. With a good game plan, you should be
able to neutralize the negative effects of whatever troubles you and minimize the
expenditures of energy by properly selecting when and where to go on the offensive.
Being positive in time of hardship is to be in control of a situation and in balance while
the other event or situation loses ground. Accepting the difficulties and seeking better
knowledge of the unknown are signs of intelligence and your action plan is the way to
show your courage and determination to stay in control and make positive improvements.
Sensei Koizumi was very positive as to our capacity to tackle difficult situations and
make improvements to our life when he said:
” Judo is the mental process of yielding and leading to better understanding

of the natural laws and ways of solving human problems on our way to
attain our ultimate objective.”63
“When you seek it, you cannot find it

Your hand cannot reach it
Nor your mind exceeds it.
When you no longer seek it

It is always with you.”
Zen Proverb64
Every one and everything has a purpose.

You only need to be yourself.
Step by step we go forward in our path.

Here and now, we need to find happiness.
Do not let this opportunity fly away.
63
Koizumi Gunji, My Study of Judo, Cornerstone Library, New-York, USA, 1960
64
Watanabe J & Avakian L, The Secrets of Judo, Charles Tuttle, Tokyo, Japan, 1960
133
Conclusion
The second principle of judo Jita Kyoei (mutual prosperity for self and others) makes us
think about the importance of knowing thyself well and understanding the realities of
nature around us so that we can better determine our physical, mental and technical limits
and our ability to deploy them in order that they may be more useful to society in general.
Tsubusu akuma (to crush the demons or evil persons) is such an expression of
introspection well worth our final meditating moment. To transpose your judo skills into
life survival skills will necessitate that you free yourself of your demons: fear,
apprehension and false pride, although part of our natural survival instinct, need to be
replaced with inspiration, imagination and love. It will take some effort but you have
already undergone serious training and developed good habits on the tatami. If you
succeed in conquering yourself, you can take on all the lesser difficulties of life.
When in doubt, remember that the white judogi you wear is a symbol of purity, indicating
that you have washed away all the internal demons and selfish ideas; have learned to fall
safely when hit by surprise or superior force. You have acquired balance and space
orientation so that you can find yourself and recover in unknown territory. Training has
offered you the experience to be honest with yourself, to make decisions, to take action
while conserving precious energy and to use power and combat weapons intelligently.
You are prepared to withstand the various assaults without losing control and balance.
We can never be absolutely sure of what will happen tomorrow but we need to explore
the unknown with confidence. Your future actions are not wasted. Your success or failure
can be used as platforms for further improvements.
Ronald Désormeaux
August, 2008
“Love is eternal” by Zen teacher Deshimaru Taisen
134
Biography
Abe Ichiro, Judo, Presses Universitaires de Bruxelles, Chiron, Paris, France, 1976
Bellard Frank, Ma Diététique de Judoka, Amphora, Paris, France, 2003
Bolelli Daniele, On the Warrior’s Path, Frog Edition, Berkely, California, USA, 1974
Charlot E & Bridge J, Cours de Judo, De Vecchi S.A, Paris, France, 2008
Ducasse François et Chamalidis Makis, Champion dans la Tête, Les Éditions de

l’Homme, Montréal, Canada, 2006
Draeger Donn F, Modern Bujutsu & Budo, vol three, Weather Hill, Tokyo, 1974
Daishimaru Taisen, La Pratique du Zen, Éditions Alvin Michel, Paris, 1981
Gleeson.G.R, The Complete Book of Judo, Coles Publishing, Toronto, Canada, 1976
Feldenkrais Moshé, Higher Judo, Frederick Warne Publishing, London, England, 1952
Fukuda Keiko, Ju-No-Kata, North Atlantic Books, Berkely, USA, 2004
Harrison E.J, Kiai dans les arts guerriers du Japon, Judo International, A.M.I Paris, 1947
Habersetzer, Gabrielle & Roland, Encyclopédie des Arts Martiaux, Amphora, France,
2004
Habersetzer Roland, Tengu, Amphora Publication, Paris, France, 2007
Hoover Thomas, L’Expérience du Zen, Édition Albin Michel, Paris France, 1989
Jazarin JL, L’Esprit du Judo, Édition le Pavillon, Paris, France, 1968
Kotani S, Osawa Y, Hirose Y, Ne-Waza of Judo, Koyano Bussan Kaisha, Kobe, Japan
1973
Kawamura T & Daigo T, Kodokan New Japanese English Dictionary of Judo, Kyodo
Printing, Tokyo, Japan, 2000
Musashi Myamoto, A Book of Five Rings, the classic guide to strategy, Overlook Press,
New-York, USA, 2001
Laserre Robert, Le Livre des Kiai et des Kuatsu, Édition Originale Complète, Édition
Judo, Toulouse, France, 1954
135
Lie-Tseu, Le Vrai Classique du Vide Parfait, Gallimard, France, 1961
Legget Trevor, The Dragon Mask, Redwood Books, Wiltshire, England, 1993
Koizumi Gunji, My study of Judo, Cornerstone Library, New-York, USA, 1960
Kudo Kazuzo, Judo in Action, Japan Publications Trading Company, Tokyo, 1976
Mendell Earl, Diet Bible, Fairwind Press, Maryland, USA, 2002
Mirken Gabe Dr, & Hoffman M, La Médecine Sportive, Éditions de l’Homme, Montréal,
Canada, 1978
Murata Naoki, Mind Over Muscle, Writings from the founder of Judo Jigoro Kano,
Kodansha International, Tokyo, Japan, 2005
McNaught Ann and Robin Callender, Illustrated Physiology, Livingstone Medic Division,
Canada 1975
Otaki Tadao & Draeger Donn F, Judo Formal Techniques, Charles Tuttle Co Inc, Tokyo,
1983
Roullet Jean, Le Judo et l’Éducateur Physique, Maison Lemeac, Québec, 1969
Stevens John, Zen Masters, Kodansha international, New York, USA, 1999
Tanahashi Kazuaki & Schneider David, Essential Zen, Castle Books, New Jersey, USA,
1996
Tomiki Kenji, Judo, Kyodo Printing, Tokyo, Japan, 1956
Tsu Lao, Tao Te Ching, translated by Gia Fu Feng, Vintage Books, New York, USA,
1989
Tzu Sun, The Art of War, Edited, James Clavell, Delacorte Publishing, New-York, 1971
Watanabe Jiichi & Avakian Lindy, The Secrets of Judo, Charles Tuttle, Tokyo, Japan,
1960
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136
Table of contents
Shin-Gi-Tai, The Discovery of Judo’s Arsenal

Acknowledgement 2
Foreword 4
General Orientation 5
Strategic Perspective 7
Tactical Implementation 10
Part One: Shin 11
The Judo Concepts 12

The Language of Judo 16
Judo Surrounded 21
Strategic Alliance of Dreams and Goals 23
Strategic Overview-Inspiration 29
Strategic Brain Storming- Meditation 30
Strategic Image 35
The Champion Identity 37
Your Strategic Plan 40
Creating Your Strategic Plan 42
Dealing with Problems 45
Dealing with Potential Opponents 47
The Battleground/Randori 48
Taking the Initiative 49
Your Team and Coach 53
Ethos 57
Part Two: Gi 58
Intuition: The first impression 59
Perception 63
Combat Intelligence 65
Tactical Weapons 68
First Weapon: Ukemi 73
Second Weapon: Shisei 75
Third Weapon: Shintai 78
Fourth Weapon: Tai-Sabaki 81
Fifth Weapon: Kumi-Kata 83
Sixth Weapon: Kuzushi 88
Seventh Weapon: Tsukuri 91
Eight Weapon: Sen-no-Sen 92
Ninth Weapon: Kake 93
137
Tenth Weapon: Sesshoku 94

Eleventh Weapon: Ju-Wa 95
Twelfth Weapon: Hara-Gei 97
Thirteenth Weapon: Kiai 99
Fourteenth Weapon: Kokoro 102
Tactics from Ancient Masters 105
Summary of Combat Strategies and Tactics 111
General Training Rules 113
Part Three: Tai 114

Fitness and Tai-So 115
Nutrition 117
Metabolism 119
Physical Preparation 122
Prevention of Accidents 128
Epilogue
Judo Outside the Dojo 130
Conclusion 134
Biography 135
138
About the author

Ronald Desormeaux graduated with a degree in Physical Education from the University
of Ottawa and later obtained his Master degree in Public Administration from ENAP.
After serving in the Military Police of the Canadian Forces and having retired from the
Security Branch, he went on to hold several key positions within the Federal Government
of Canada.
His judo career began in 1956 and provided him with opportunities to excel at local,
provincial, national and international competitive levels where he participated as an
athlete, a coach and as an administrator. He has written several articles and essays on
related judo subjects. The following essays produced in limited edition are still available
upon request:
1. Les mystères du judo : Céder pour vaincre.

2. Les mystères du judo : Innover pour sauvegarder : (goshin-jutsu)
3. The discovery of judo: Yield to overcome.
4. The discovery of judo: Tokui-waza.
5. The discovery of Judo’s Arsenal: Shin-Gi-Tai.
6. Les mystères du judo: L’essentiel de l’étude des katas judo.
He can be contacted by e-mail at: ronalddesormeaux@yahoo.ca
139

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The Discovery of Judo’s Arsenal

RONALD DÉSORMEAUX, 5TH DAN

The Discovery of Shin-Gi-Tai : Judo’s Arsenal

Photo Cover: My late sensei, Bernard Gauthier, 1926-87

John A. Huntley, 7th dan

As the author, I underline that I am offering a synthesis of my 50 years of judo practice,

“Demons who enter your circle must be pushed out.”

1. Know when to fight and when not to fight.

2. Know how to fight the strong and weaker opponents.

3. Be possessed and animated by the right spirit.

4. Prepare yourself ahead of your opponent.

5. Be in control of the situation.

Sculpture of a Ronin samurai circa 1600.

Medieval Armour, Tokyo Sword National Museum

Dai-Butsu at Kamakura Japan

THE JUDO CONCEPTS

1. Intelligent use of energy (mental and physical).

Jita Kyoei signed Shinkosai (intellectual student) by Jigoro Kano

Shihan Jigoro Kano

Victory for peace is obtained through victory over one-self.

“A warrior’s virtue is readiness while the sage’s virtue is awareness”.

THE LANGUAGE OF JUDO

In the spiritual or mental realm, we have:

Agatsu: A personal victory obtained over oneself.

Gaiju naigo. Represents he softness without and strength within. It is a comportment

In the physical domain we have the following expressions:

Ju yoku go no seisu. The skilful application of flexibility to defeat the opponent.

Kodo-ichi. To be in harmony and trying to adapt to the circumstances; finding the

Netsuke no Kata. A determined way to look at someone. Sometimes referred to as the

The most current expressions related to the technical dimension are:

Kan-ken-futatsu-koto. A high level of intuition whereby what is seen and detected

Keiko. To learn through the practice of the old transmitted techniques.

“Thunder and rain at night;

STRATEGIC ALLIANCE OF DREAMS AND GOALS

Competitors enjoying the glory of that special moment

“There is no road to walk but your own”

-Concentrate on interacting with those who will influence your project.

“In the beginner’s mind, there are many possibilities,

Inspiration is your primary mean of releasing energy. It is somewhat of a mystical

STRATEGIC BRAIN STORMING-MEDITATION

Obtaining the necessary wisdom to address situations and problems in order to

“In silence, the spirit rises and joy comes”

“Zen is a repetitive and liberating process demanding constant

Zen garden in Tokyo

“My master is human and so am I”

A meditation subject: the pink lotus symbolizing the rebirth.

“The high octane needed by champions to drive further and

“A warrior takes every person as an adversary. He sees all the

THE CHAMPION IDENTITY

“Put forth your effort with no thought of gain”

1. Dare to dream of your potential abilities and accomplishments.

“Prey passes the tiger that sometimes merely looks.

Champion in the making

To become a champion you need not gain the approval of others.

YOUR STRATEGIC PLAN

“A sword is never sheathed until it has tasted blood.

Strength and weakness analysis

Technical factors that need assessing

Determine the value of external factors /of stakeholders.

When feeling down or discouraged by the tasks ahead,

CREATING YOUR STRATEGIC PLAN

“A quality greater than any precept or virtue; it is perseverance that makes

“The enemy is us”