You are on page 1of 37

Ninpo Taijutsu Training At this beginning level you will learn an overview of all the 9 schools and their

weapons to prepare you for the deeper study of Budo Taijutsu and all the 9 schools wazas and principles. Shodan Level Training Ninpo Taijutsu training from 9th kyu to Shodan you learn a strategic systematized overview of the Ninjutsu 9 schools including foundations, postures, punches, kicks, weapon basics, history, stealth, chokes, grappling, throws, meditation, proper body movement and much, much more. Hundreds and hundreds of techniques. On the average our students spend 3 years of solid training on this level as it covers main aspects of Togakure Ryu, Gyokko Ryu, Koto Ryu, Kukishinden Ryu, Shinden Fudo Ryu, Takagi Yoshin Ryu preparing you for a deeper focus of individual schools that you will study at succeeding dan levels. Kyu Grades are divided into these levels. Once completed you become a Shodan and receive your BlackBelt. 9th Kyu (Kyukyu) 8th Kyu (Hachikyu) 7th Kyu (Nanakyu) 6th Kyu (Rokkyu) 5th Kyu (Gokyu) 4th Kyu (Yonkyu) 3rd Kyu (Sankyu) 2nd Kyu (Nikyu) 1st Kyu (Ikkyu) Budo Taijutsu Training After learning a very solid overview of the nine traditions that make up the teachings of the Bujinkan Dojo you will begin to explore the actual school (know as Ryu) material in a more in depth way by studying the deeper principles and partner exchange forms called waza. Unlike a Kata which is performed by oneself to perfection. Wazas are interactive drills that are done with at least 2 persons both in a formal way and with many variations so that the principles of the school can also be learned. Wazas also help you learn timing, distancing, and eventually true budo protection methods. Each of the 9 schools have their own

focuses and attributes and may favor certain weapons. Nidan Level Training 2nd degree Black Belt training includes Kosshijutsu study of the principles and Gyokko ryu wazas of Jo Ryaku no maki, Churaku no maki and Geryaku/Mutodori gedan plus 29 Kukishinden Ryu Hanbojutsu, Shoden/Chuden/Okuden level wazas. Sandan Level Training 3rd degree Black Belt training includes principles and wazas of Shinden Fudo Ryu Dakentaijutsu, Ten & Chi No Maki, Shizen Shikoku No Kata Jutaijutsu, Shoden Gata/Juroku Gata/Chuden/Okuden levels and from Kukishinden Ryu: Rokushakubojutsu - Shoden, Chuden, Okuden, Kuden levels Yondan Level Training 4th degree Black Belt training includes principles and wazas of Takagi Yoshin Jutaijutsu including Shoden No Kata/Chuden No Sabakigata/Chuden No Tai No Gata/Okuden No Kata levels and Eri Shimegata, Moguri levels. Kukishinden Ryu: Yari Jutsu, Kodachi, Muto Dori Godan Level Training 5th Degree Blackbelt training includes principles and wazas of Koto Ryu Koppojutsu Shoden -Chuden-Okuden - Hekuto No Kata. Daishosabaki - Bokuden Ryu Shiken Gata Shodan thru Kudan levels At this time all 5th degree (Godan) tests must be taken in Japan with Soke Masaaki Hatsumi or by Shihan Van Donk in Soke's presence. Rokudan Level Training6th degree Black Belt training includes principles and wazas of Kukishinden Ryu Dakentaijutsu including the Shoden / Chuden / Sabaki Gata / Okuden No Kata / Shirabe Moguri Gata levels. Weapon is Naginata and Roikumiuchi. Nanadan Level Training7th degree Black Belt training includes principles and wazas of Togakure Ryu Happo Hiken Kenpo- Itto giri / Kakushi Iai Sanpo / Ukemi gata / Shinobi Iai Happo Sabaki Happo Bikenjutsu Level 1. Specialties / Ninpo Hachidan Level Training8th degree Black Belt training is Juppo Sessho and includes wazas of Kukishinden Jojutsu - Shoden Koshiki Gata - Kjui no ho, Kutsu no ho (Joruku gata) Happo Bikenjutsu Level 2plus Jutte and Bisento Kudan Level Training9th degree Black Belt training includes

the basic understanding of Gikan Ryu Koppojutsu principles / Jutaijutsu Jodan No Kurai Tehodoki and Taihodoki Kukishinden Ryu: Tessen Jutsu Happo Bikenjutsu level 3 Budo Taijutsu Weapons Ura Waza Judan Level Training10th degree Black Belt training includes the understanding of Budo Taijutsu Ura Waza principles Happo Bikenjutsu Level 4 and a personal choice of a deep spiritual practice. Take a look at Gyokushin Ryu principles. This top Shihan ranking will take the signatures of Shihan Van Donk and at least 2 other Judans plus the final agreement of Soke Hatsumi. Judan has 5 Grade levels 10th Dan Judan 10th Dan Judan Chigyo Happo Biken 10th Dan Judan Suigyo Happo Biken 10th Dan Judan Kagyo Happo Biken 10th Dan Judan Fugyo Happo Biken 10th Dan Judan Kugyo Happo Biken The 5 advanced levels of Judan are awarded by Soke Hatsumi at his discretion. While really incorrect they are often referred to 11th to 15th dan, even by Soke Hatsumi as it became easier to say. IBDATM ranking and study structure goes all the way to 10th degree. There is a lifetime of learning available and we can help you travel the journey as far as you want to go.


During the Chinese Tang Dynasty (618 AD - 907 AD), Cho Busho and Yo Gyokko supposedly left warring China and arrived in Japan, bringing with them the foundation upon which the Gyokko Ryu would later be based. Some say that the original techniques from the school were created by a princess in the Chinese Imperial Court who used quick body movements to attack specific targets on the body. Which correlates with the Kosshijutsu striking techniques of this school. History and our research tells us that the oldest martial art schools from India, Tibet, and China where called tiger striking (kosshijutsu) schools and Gyokko Ryu is the jeweled tiger school. The Kihon Happo is made from the first two levels of the Gyokko Ryu, Ki Gata, and Torite Kihon Gata, which are also the basic techniques of the school. Typical for the Gyokko Ryu are the powerful blocks and balance taking. The school specializes in techniques that involve Kosshijutsu (attack against muscles) and Shitojutsu (use of thumbs and fingers). Kosshijutsu means "to knock down the enemy with one finger". Koshi could also mean backbone, as Kosshijutsu is the backbone of martial arts. Togakure Ryu Ninpo Taijutsu is a distant branch of the Gyokko Ryu Kosshijutsu.The Gyokko Ryu uses "Ten Ryaku Uchu Gassho" (heaven and universe prayer), Chi Ryaku Futen Goshin Gassho (circle of wind prayer), Jin Ryaku Chi Sui Ka Fu Henka Ryaku (circle of earth, water, fire, wind prayer).Gassho Kuji Kiri is "Kongo' (cloud), Suirin (water ring), Kaku Gassho (fire and winds). These are also called the Sanpo Gassho (three treasures) and they also appear in the Koto Ryu.

The Gyokko Ryu is broken down into five levels:

1) Ki Gata 5 techniques 2) Torite Kihon Gata 3) Jo Ryaku no Maki 4) Chu Ryaku no Maki 5) Ge Ryaku no Maki 5 techniques 10 techniques 12 techniques 8 techniques 8 techinques The katas of the Koppo San Ryaku Hiden are also known as Jo Ryaku no Maki (higher level), Chu Ryaku no Maki (intermediate level), and Ge Ryaku no Maki (lower level). Each is written as a separate scroll.Also in the Gyokko Ryu is Kurai Dori (sizing up the situation), Shin Shingan (God's heart, God's eyes), Tenmon Chimon (heaven, earth tactics). The Gyokko Ryu has one fundamental rule: destroy the enemy's power, but leave his life. The Gyokko Ryu states that when a fight is about to start, do not let the opponent win, but take him down with a technique that is only as strong as is needed to match the situation. They also have another saying in the Gyokko Ryu, "Bushigokoro wo motte totoshi no nasu" (The warrior's heart is precious and essential). The Sanshin no kata is one of the hiden (secret transmissions). Takamatsu taught this only to Hatsumi Sensei.

The following are nine rules of the

Gyokko Ryu:1) The character nin means to guard the nation with one's life2)

Forget the self, be patient, and do not fear dying3) When in danger say or show nothing4) As a strong enemy comes, keep an indomitable spirit5) Serve and protect the master as you must your own parents6) Vices dissipate your proficiency7) Being drunk affects your judgment 8) Destroy your enemys power but not his life9) Don't teach to others without the master's permission


It is thought that the Koto Ryu came from China via Korea, brought by Chan Busho, a Chinese warrior. You will notice that the first listed Sokes of Koto Ryu are also the Sokes of Gyokkyo Ryu. There are many similarities between the 2 schools.Some

of the differences between Koto Ryu and Gyokko ryu are as follows:

The Koto Ryu is based on koppojutsu (bone attacking blocks) techniques, where Gyokko Ryu is based on koshijutsu (muscle/organ attacks). Directionally speaking the Koto Ryu is straighter in and the Gyokko Ryu revolves more on a circular basis (either in yourself or in your opponent when taking their balance).The Koto Ryu techniques use short distancing between the two opponents, the Gyokko Ryu uses greater distance. The Koto Ryu techniques are shorter, quick, and straight to the point; the Gyokko Ryu has longer more complicated techniques, and the techniques have more movement. The Koto Ryu concentrates more on striking, and the Gyokko Ryu more on locks and throws. If both schools are studied completely, the student will know all forms of fighting, including distance, striking, throws, and locks. Both schools compliment each other and to study only one is to know only half of one of the two schools. The name of the school, Tiger Knocking Down, refers to knocking down the tiger with the tips of the fingers (the Chuden Kata techniques sometimes start this way). Attacks to the face, in addition to metsubushi, are common in the techniques of the school.

The Koto Ryu is broken down into five levels wich are as follows:
1. KURAI DORI (Five Kamae)2. SHODEN NO KATA (Eighteen Techniques)3. CHUDEN NO KATA (Twelve Techniques)4. OKUDEN NO KATA (Twelve Techniques) Okuden, and Hekito are the highest levels of training with the school, and contain the secret teachings. The Hekito is unarmed combat against sword, but a skilled member of the school can also do the Hekito with sword against sword. The Bujinkan Dojo video Koto Ryu Koppojutsu by Soke Hatsumi shows three makimono (scrolls). Two of them have the name of the scroll partially clear and listed as such.:1. Koto Ryu Koppojutsu......2. Koppojutsu ......The rest is unclear.Typical

within the Koto Ryu is:


Yoko Aruki (cross stepping), and Toki (stamping on toes).Short distancing, and striking hard.A saying in the Koto Ryu is, "The eyes are everything". Always making the eyes appear blank, so that no telepathic movement can be detected by the opponentLooking at the eyebrows of the opponent rather than their eyes. The Koto Ryu has a unique form of Kenjutsu (Swordsmanship). The Koto Ryu also contains kuji prayer forms and they are called Sanpo Gassho (3 treasures). These same kuji also appear in the Gyokko Ryu. They are listed as the Gassho Kuji Kiri (nine symbol slashes prayers).

"Sanpo Gassho"1. Kongo - Cloud prayer2. Suirin - Water ring prayer3. Kaku
Gassho - Fire and winds prayer.





The founder of this school, Izumo, learned Chinese Kempo boxing. Today some of this is still noticeable within the techniques.Izumo Kanja Yoshiteru is also credited as being the founder of the Kukishinden Ryu Happo Hikenjutsu (Chapter 3). Above the door of Toda's dojo, there was a nameplate, which read "Shindenfudo Ryu Jutaijutsu". In the dojo there was a set of rules displayed for all of the students to abide by.

These rules are from the Shindenfudo Ryu Densho and are listed as follows:
1. Know wisdom of being patient during times of inactivity. 2. Choose the course of justice as the path of your life. 3. Do not allow your heart to be controlled by the demands of greed, ease, or pain. 4. Sorrow, pain, and resentment should be regarded as natural qualities to be found in life. Therefore, work to cultivate an inmovable spirit (heart). 5. Hold in your heart the importance of family loyalty, and aspire greatly for the ways of the pen and the sword with balanced determination. Observing the 5 rules above is the law of the Dojo. Written at New Year, Meiji 23 (1891). Toda Shinryuken Masamitsu The secret principle of Shindenfudo Ryu is the "Principle of Nature".

The Shindenfudo Ryu has two styles of taijutsu:

is emphasized, while in the Jutaijutsu there are 5 kamae.The

Dakentaijutsu, and Jutaijutsu. In the Dakentaijutsu there are no formal kamae and the use of natural posture

training levels in the

Dakentaijutsu are:
Ten no kata (8 kata)Chi no kata (8 kata)Shizen Shikoku no kata (12 kata)

The training levels in the Jutaijutsu are:

Kamae (5 kamae)Shoden no kata (16 kata)Chuden no kata (11 kata)Okuden no kata (8 kata) Hojojutsu is also taught in this Ryu-ha. It is used along side the taijutsu, to help restrain the opponent.The school uses several different types of yari, ono (war axe), O-tsuchi (war hammers), and naginata.


In 1569 during the Yeiroku era (1568-1579) in the Funagata Yama (mountain area) of Miyagi, there was a Chinese mountain priest from the Abe family called Unryu (Cloud Dragon), who was an expert in the shuriken, bojutsu, yari, naginata and taijutsu from the Amatsu Tatara Rinpo Hiden Makimono. The Amatasu Tatara scroll was kept by the Abe, Nakatomi, Otomo, and Monobe families (Takamatsu Sensei's family and the Kuki family also possessed a copy). The Dai Nippon Bugei Ryu-Ha gives Unryu's name as Sounryu. He was a wandering Taoist monk, living in Rikuzen Funagawa, not far from Sanroku Mountain. Some historians have said that Unryu came from Hieizaenji Yama in Kyoto. He studied Sessho hiden no jutsu, a system that uses the yari. The Sessho hiden no jutsu is also known as the Juppo sessho no jutsu. Unryu taught this system with the yari to a samurai from Katakura Kojuro (in Fukushima province) named Ito Ki-i Morisatada (also called Ito Sukesada). Ito was a famous martial artist of that time (1570's) and the founder of the Itto Ryu Kenko Ryu. The transmission of the Takagi Yoshin Ryu scrolls from Takamatsu Toshitsugu, to Hatsumi Masaaki, took place on a lucky day in the 5th Month Showa 33 (May 1959).


Shoden no Kata Chuden no Sabaki Gata Chuden no Tai no Gata Okuden no Kata Moguri Gata Daisho Sabaki Gata 14 techniques 10 techniques 15 techniques 8 techniques 11 techniques 14 techniques Hon Tai Takagi Yoshin Ryu Jujutsu Ueno Takaschi (Mizuta line). The Takagi Yoshin Ryu takes its techniques further than those of Judo and Aikido. When the techniques are applied it is made as difficult as possible for your assailant to escape by rolling and breakfalling. This style of Jujutsu comes from training within a building, unlike other styles which originated outdoors. Therefore the techniques result with the opponent being thrown, locked, or held close to the body due to being inside in a more confined area, instead of throwing him a distance away from you as you could outdoors. In the Takagi Yoshin Ryu you are taught to look at the eyes, and use speed. You are also trained to use your opponent's own weight and momentum against him. One of the techniques taught uses something called Rensa Sankaku (Three Sticks), a movement used as a defense against someone with a sword.


Before the history of the Kukishinden Ryu can be discussed the history of its parent school, the Kukishin Ryu, must first be examined. The techniques in the Kukishin Ryu are said to come from China, and the lands beyond China. The Kuki (nine demons) in the name Kukishin was given directly to Yasushimaru Kurando by the Emperor after seeing how he fought.

The Kukishinden Ryu has its roots from the Kukishin Ryu and there are many different branches of the Kukishinden Ryu and the Kukishin Ryu. Some the different schools are listed below:
Kukishinden Ryu Happo Hikenjutsu*Kukishinden Ryu Happo Bikenjutsu*Kukishinden HyohoKukishin Ryu BojutsuKukishin Ryu DakentaijutsuHon Tai Kukishin RyuHon Tai Kukishin Chosui Ryu Tatara Shinden RyuShinden Tatara RyuNakatomi HyohoTenshin Hyoho Kukishin Ryu*The Kukishinden Ryu is known both as Happo Hikenjutsu and
Happo Bikenjutsu. Also in the teachings of the Kukishinden Ryu is the ability to overcome an opponent from a distance, called taoke no jutsu. Bikenjutsu is the heading for a group that is made up of Kenjutsu, Kodachi, and Jutte. The Juttejutsu is the most important part of the Bikenjutsu. The jutte also has the Tessenjutsu(art of using the fan). This school excels especially in its use of the sword.The Kukishin Ryu has a large weapon called a bisento, which is similar to the naginata. The Kukishinden Ryu Hanbojutsu is one of the basic weapon forms that is taught to all students of the Bujinkan. The yari waza (sojutsu) and bo waza (bojutsu) of both Kukishinden Ryu and Kukishin Ryu come from the Amatsu Tatara makimono. Some of the Kukishinden Ryu Densho books appear on the second color page at the front of the book on Bojutsu by Hatsumi Masaaki. These Densho books are titled as such (from left to right): 1. Kukishin Ryu Happo Biken no Jutsu 1.

2. Kukishin Ryu Happo Biken no Jutsu 2. 3. Kukishin Ryu Happo Biken no Jutsu 3. 4. Kukishin Happo Biken no Jutsu 3. 5. Hon Tai Kukishin Chosui Ryu, Kukishin Ryu Dakentaijutsu Gokui no maki 2.


Gikan Ryu was founded by Uryu Gikanbo, who was the Daimyo of Kawachi no Kuni (Kawachi province). He lived in the family castle called Uryujo. It is said that Uryu Gikanbo's punch was so powerful that he once broke a sword blade in half. He was also a master of Hichojutsu, and Senban Nage. Gikan ryu contains many special kicks, punches, and throws and its dynamic footwork is used widely within the Bujinkan system. Unfortunately little of the actual techniques have been taught in the west and so little is known. People think that many of the Gikan ryu kamae are off balance because they need extensive practice before they start to "feel" right. One of the special teachings of the ryu is Bufu ni sente nashi (from this side there is not the first strike) which tells us that this was a defensive, not offensive art.

THE 5 LEVELS OF TRAINING IN THE GIKAN RYU ARE:1. Shoden Gata2. Chuden Gata3. Okuden Gata4. Kaiden Gata5. Menkyo Kaiden

The Makimono scrolls of Gikan Ryu have sections on the kata names, history, secret striking points (kyusho), and strategies used by the ryu, but research revealed that the makimono, when referring to techniques, only mention the names, and do not contain the step by step instructions as do some makimono. This was done in order to keep the teachings of the school secret in case the scrolls were stolen. From what we understand there are no densho in the Gikan Ryu. The whole range of kata for the ryu was taught orally.


Soke Hatsumi sums up the Togakure Ryu Ninpo in his book Hiden Ninja Submission by saying: It was founded by Togakure Daisuke who was a vassal of Kiso Yoshinaka at the time he lost a war, and, after learning various military arts such as Kosshijutsu and Kenjutsu from his uncle Kagakure Doshi, was in hiding in Iga in the early 12th century. It was initially called Togakure Ryu Happo Hiken but has been called by various names since that time. Iga ninja such as Momochi Sandayu and others studied the ryu and passed it to the Natori family of Kishu and later in the 17th century to the Toda family. Togakure Ryu is known for its use of the Shuko, Senban Nage, Shuriken, and the 4-foot Shinodake used in Suiren. Togakure Ryu Ninpo Taijutsu is a branch of Kosshijutsu.

The main teachings of Togakure Ryu are:

"Violence is to be avoided, and Ninpo is Bujutsu". "Use the sword to be peaceful, and protect country, family, and nature".
The term kajo waraku is used in the Togakure Ryu meaning, "The enjoyment of peaceful

harmony with the same effortless compassion as that of the wildflowers."

The Sanpo Hiden (three secrets) of the Togakure Ryu is as follows:1. SENBAN SHURIKENA
four pointed throwing star, the design of which is exclusively unique to the Togakure Ninja.

2. SHUKO (hand needles)Also known as Tekagi. These are metal bands around
the palm of the hand with four metal spikes projecting from the palm. Another metal band is around the wrist and a piece of leather joins the two metal bands together. This was a climbing tool, and was also used in defense against sword attacks.

3. SHINDAKE bamboo grassThis is a short bamboo tube 4 foot long (1.20m)

used to aid in breathing when hiding under water. It was also used as a blowpipe. Sometimes a broken scabbard was put to use as an underwater breathing apparatus also.Another Togakure Ryu weapon is Tetsubishi with 9 spiked ends, which are sometimes thrown like shuriken.

The Togakure Ryu Ninja were required to master the 18 forms of Bujutsu (Martial arts):
1) Taijutsu 2) Kenpo / Ninja ken 3) Bojutsu 4) Shurikenjutsu 5) Kusarigama 6) Yari 7) Naginata 8) Bajutsu 9) Suiren 10) Kayaku-jutsu 11) Bo Ryaku 12) Cho ho 13) Shinobi Iri 14) Inton jutsu 15) Henso jutsu 16) Tenmon 17) Chimon 18) Seishin teki kyoyo Unarmed combat Swordsmanship Staff fighting Blade throwing Scythe and chain Spear Halberd Horsemanship Swimming Gunpowder Strategy making Espionage Infiltration Lying low Disquises Meteorology Geography Spiritual refinement

Kyojitsu Tenkan Ho (philosophy) is not one of the 18 forms of Togakure Ryu Bujutsu but it was an important part of the Ninpo training.

TOGAKURE RYU NINPOGotonpo (5 ways of escaping) was the most

secret of all the Ninja arts. In the Togakure Ryu there are 12 forms (called the Tonko no Jutsu), which have been handed down since the time of the 4th Soke. The philosophy behind the Gotonpo is based in Gogyo and in the densho these secrets are only mentioned, not really gone into in any detail.Gotonpos Tonko no Jutsu is divided into the ura (inside) and the omote (outside). After this there is the Tenton Juppo no Jutsu (10 ways of heavenly escapes) - Sun, Moon, Stars, Clouds, Fog, Thunder, Lightning, Wind, Rain, and Snow. The list is as follows: Mukuton no jutsu, Katon no jutsu, Doton no jutsu, Kinton no jutsu, Suiton no jutsu, Jinton no jutsu, Kinton no jutsu, Nitton no jutsu, Getton no jutsu, Seiton no jutsu, Unton no jutsu, Muton no jutsu


It is believed that Gyokushin Ryu's founder Sasaki Goemon was originally from the Gyokko Ryu or that the techniques of the Gyokushin Ryu were based on the Gyokko Ryu. It is not known in the west as to what the fighting techniques of the Gyokushin Ryu are. All that is really known is that it uses sutemi throws. What is known is that this school concentrated more on the espionage side of ninjutsu, rather than the fighting side. It has been said that the specialties of this ryu were the kusari fundo, ninjutsu, koppojutsu, jutaijutsu, kenjutsu and iaijutsu, although we have no confirmation on this. Hatsumi says this about the Gyokushin Ryu in his book Hiden Ninja Submission:


"It is a faction of kosshijutsu and was founded by Sasaki Orouemon Akiyari. A characteristic of the ryu is found in the kind of weapons it uses. Gyokushin Ryu is known for its superior use of nagenawa, a lasso."


It has been said that this ryu was really created by the Toda family, in the 1600's as a Ninjutsu school of thought, centering its techniques on the non-violent side of Ninjutsu. The Togakure Ryu teaches that violence is to be avoided. This would also explain why the school's taijutsu is similar to the Togakure Ryu, as the Toda were also Sokes of the Togakure Ryu. One of the special weapons of the Ryu is the kamayari (hook spear). Originally designed for climbing up the sides of ships, it was also used when fighting against swordsmen. The Densho mentions a ninja by the name Sarutobi Sasuke, who came from the Kumogakure Ryu. Sasuke used to jump from one tree to another by using a kamayari to hook onto a branch and then swing from one branch to another, just like a monkey. Another climbing device is the ippon sugi noburi (single cedar climbing tool). This is a metal tube 25cm long, with three rows of spikes on the outside and a chain running through the middle, with a metal hook at each end. Another specialty of this ryu is the Demon mask sometimes worn by members of the ryu. The

kikaku ken or "demon horn strike" (head butt), could also give rise to another theory of the demon mask, supposing that the mask, even when not worn, gave the idea to use the head during fighting. The ninja of the Kumogakure Ryu wore armored sleeves when going into combat to help protect them and also to use in attacking. Outdoor skills such as lighting fires in wet and damp weather and various other aspects of outdoor survival were included in Kumogakure Ryu training. A Kumogakure Ryu taijutsu skill is to do double blocks and strikes. Another Kumogakure Ryu taijutsu specialty is to jump while fightingIn the Bujinkan Dojo a chant/mantra, Shiken Haramitsu Daikomyo" is used to open and close the training sessions. As far as the Bujinkan is concerned it is thought that this was first used in the Kumogakure Ryu teachings. Although this sanscrit chant has its roots in the Vedic teachings some say it is waka (poetry), and shows both Buddhist and Shinto attitudes.

9th Kyu DVD - Ninjutsu Beginner's Level 1 DVD Building your Foundation. Learn the proper Ninjutsu bowing-in procedures, how to tie your belt, how to warm up and stretch before training. YOu learn the basic standing postures of Seiza, Hira & Ichimonji no kamae. This dvd teaches you basic forward & backward rolls and breakfalls (how to go to the ground without getting hurt) as well as the basic punches and kicks of Ninjutsu. Covers how to be out of the way of attacks with proper evasion by using your body effectively. You'll begin learning the Sanshin no kata, a set of 5 elemental movement forms which teach very important principles of movement and feeling. At 9th Kyu level you'll learn the basic Chi or earth feeling form of the Sanshin. Intro Level - Basic Body conditioning, Belt tying, Bowing, Movement Basics, Natural Postures of Shizen, Seiza & Ichimonji, Earth Form, Evasion, Rolling, Basic Punching and Kicking. 1 hour

8th Kyu DVD - Ninjutsu Beginner's Level 2 DVD

The focus of this DVD is taihenjutsu or basic falling, leaping & evasion skills. The foundation for all of the more advanced techniques you will learn rests upon

your ability to move fluidly and go to the ground without fear. In 8th Kyu you'll work more on your rolling & body movement skills as well as adding the postures of Hoko, Doko & Jumonji no kamae. You'll learn Omote & Ura Gyaku (inside and outside basic wrist grabs & reversals) as well as Tehodoki (basic wrist escapes) & basic Hanbo (3 ft staff) movements. Continuing the Sanshin no kata you'll learn the basic Sui or water feeling form movement. At 8th kyu you will be introduced to the Kihon Happo movements, the fundamental ways of moving upon which our art and most all of the martial arts are based. From this level on up you will need a partner to work out with. Ichimonji no kata is the first movement drill you will learn from the Kihon Happo. Wrist grabs - Locks and escapes, Cartwheels, Weapon- Hanbo (3ft wooden staff), Water form, Being a training partner (Uke), Blocks, Escape from grabs, Striking techniques. Jumonji, Hoko and Doko No Kamae. 1 hour

7th Kyu DVD - Ninjutsu Beginner's Level 3 DVD

Emphasis at this level is on having more flowing body movement with less effort. You need to be able to go to the ground effectively and be able to take your partner off balance using your body movement rather than muscle. You will learn side rolls, more advanced back rolls, standing, forward, backward & sideways breakfalls. The postures of Kosei, Hicho & Ihen no kamae are covered as well as Shuto (cupped hand) strikes & backward and sideways kicks. More punching drills, Kihon Happo & the Sanshin forms of Ka (fire) & Fu (wind) as well as the Gyaku Waza (wrist reversals) techniques of Omote Oni Kudaki & Hon Gyaku. Basic tanto (knife) techniques are also covered. Advanced Rolling methods, Breakfalls, Kicks, Fire & Wind feeling forms (SanShin), Beginning grappling (Kihon Happo), understanding knife attacks, Postures: Ihen, Kosei, & Hicho, Posture flow drill, Oni-

kudaki. 1 hour


Ninjutsu Intermediate Level 4 DVD




At this level in your taihenjutsu (body movement skills) you should be able to roll without using your hands so that you can either pick up a weapon or take down an attacker as you are rolling. This dvd covers how to do this as well as Shiho Tenchi Tobi (4-way leaping skills), Shiho Geri (4-way kicking) and Sokoyaku Ken (heel/sole foot dance). You'll learn the last set of the Sanshin no kata, the Ku or void feeling form. From the Kihon Happo you'll practice the Jumonji no kata (crossed hand posture movement drill) & Musha Dori. The Kusari fundo, a weighted chain, is the weapon focus for this level (we always use a rope version for safety when training with a partner). The importance of meditation & diet are briefly covered as well. Leaping skills in several directions, Thumb striking, Void feeling form, Medium level Grappling, Kusari Fundo(Rope/Chain) techniques, Advanced kicking including 4-way (Shiho tenchi Tobi). Meditation, Diet, More Kihon Happo. 1 hour

5th Kyu DVD - Ninjutsu Course Intermediate Level 5 DVD

The focus at this level is learning the Kihon Happo movements with efficiency and knowledge of the Japanese names for each technique. This level is a major step and accuracy as well as good body flow is a must. Advanced kicking & punching methods practiced while going to the ground as well as Muto

Dori Gata (empty handed sword evasion forms) are on this dvd. You will learn how to strike using the Boshi Ken (thumb fist) & Shako Ken (claw fist), and to kick using Kakushi Geri & Sampo Geri forms. Continuing the Kihon Happo you will learn Hicho no kata (flying bird form movement drill) and Ganseki Nage (beginning throwing forms). Basic grappling forms are also covered at this level and the weapon focus for this level is Shuriken (throwing stars). Sword evasion forms, Medium level Grappling (Kihon Happo), Body grab escapes, Shuriken techniques, Beginning throws (Nage), advanced kicking and punching methods also done while falling. 1 hour

4th Kyu DVD - Ninjutsu Course Intermediate Level 6 DVD

At this level you need to be proficient at taking your opponent off balance. This DVD reviews how important balance is in your training and in your life. You'll also find jumping kicks, jumping & diving rolls, running up surfaces, wrist breaking techniques, leg sweeps & how to counter kicks all on this dvd. The weapon focus for 4th Kyu is the Rokushaku Bo (6ft staff) and you will learn basic strikes & distancing for this weapon. Jumping kicks, Countering Kicking attacks, leg sweeps, wrist breaking techniques, 6ft bo staff training (basic and advanced), Rolls (jumping and diving), Flying techniques. 1 hour

3rd Kyu DVD - Ninjutsu Course Intermediate Level 7 DVD

At this point in your training your attention should be on your partner's body and the effects that your

movement and technique have on your partner. This dvd reviews the importance of this as well as introducing the sword, including how to hold it, 10 different sword kamae (postures) and the basic movements and cuts from each of the 10 postures. Advanced Taisabaki (body evasion) is covered on this tape, paying specific attention to distancing & timing, as well as advanced Ganseki Nage (throwing forms), power moves & damaging blows to crush your opponent. Sword postures (10 different kamae) , basic movement and cutting from each one, Throwing skills of ganseki forms, Silent movement, using nature, Fist and body harmony, power moves, damaging blows crush your opponent. 1 hour


Ninjutsu Advanced Level 8 DVD




This level focuses on advanced falling, leaping, and evasion skills. Kuten (front handspring), Noburi kata (climbing trees, buildings, poles), and Suwari gata (kneeling forms): wrist grabs, reversals, throws and kicks from a kneeling position are shown. You'll learn five new strikes: Shuki ken (hand start fist), Sakki ken (foot start fist), Shishin ken (finger needle strike) and Happa ken (eight leaf fist) as well as Tai ken, the use of the whole body as a fist. Koppo jutsu or bone attacks and Shime waza go kata (the five strangle hold/choking techniques) are also taught on this dvd. Weapon focus on this video is the proper use of Shuko (hand claws) and Kenjutsu Shinobi Iai the art of properly drawing a sword. Short discussion on using dreams as insight into things that are happening in your life. Choking and strangulation holds, Knee and elbow strikes, Bone attacks, Climbing trees skills, How to draw a Sword several ways, Fighting from sitting and kneeling, Hand claws, Dream work. 1 hour

1st Kyu DVD - Ninjutsu Course Advanced Level 9 DVD

This DVD covers Stealth movement and Gotonpo (body concealment methods using nature to escape). Koshijutsu (organ and muscle attacks) are taught using points on the wrists, arms, shoulders, throat, face, back, chest and legs etc. Advanced throwing variations (henka) from the Kihon Happo movements of Ura Gyaku, Omote Gyaku, Musha Dori and Ganseki Nage are shown as well as Koshi nage (hip throws), Itami nage (pain throws) and a rare demonstration of Kuki nage (throwing without touching your opponent by using energy and intent only- no body contact). Weapon focus is the Kyoketsu shoge (long rope with circular ring on one end and a double bladed dagger on the other) and how to use Metsubushi (blinding powder). Stealth, Escaping from danger using nature (Gotonpo), Advanced throws (Nage waza), Organ and muscle attacks of Koshijutsu, Variations of advanced grappling forms, Rare Shoge weapon, Metsubushi blinding powders. 1 hour.


Knife and gun disarms, how to deal with multiple attackers, Kihon Happo reversing and countering techniques as well as natural taijutsu (body movement) with a gun. Breaking body balance, flowing from technique to technique, capturing the essence of the techniques, and getting your life to work for you are all covered on this DVD. If you have really been practicing, by this level of your training your life should be very different than when you first started training. You will be more

confident, more relaxed and generally a happier, more aware, and more conscious human being. Knife and gun disarms, Handling multiple attackers, Reversing/countering techniques, Natural Gun shooting, breaking body balance, flowing technique to technique, capturing the feeling, Randori. Now you are ready to really train! 1 hour

Ninjutsu (?) ( )'is the collective name for numerous Japanese martial arts and techniques descended, derived or hypothesized from the practices of the historical Ninja (?) of medieval Japan.

[hide] 1 Background of Ninjutsu

1.1 Explanation of the Ninjutsu Japanese Name 2 Practicable Ninjutsu 3 Origins 4 Characteristics

0 1 2 3 0 1

4.1 Usability 4.2 Common principles of Ninjutsu 4.3 Inner values 4.4 Self defined characteristics 5 Framework of interpretation 5.1 Ninjutsu as another required skill in a Complete martial art 5.2 Ninjutsu as a complete martial art

6 The 18 Ninjutsu disciplines are: 7 Present day schools of Ninjutsu


7.1 The Takamazu den 8 Ryu practiced by the Bujinkan and Takamazu - den schools 9 Other Ninjutsu schools 10 Verified Japanese origins 11 Modern History of the Takamazu den schools 12 Unverified origins

12.1 Historical texts mentioning Ninjutsu 13 References

Background of Ninjutsu
Practices of several social groups involved in fighting, either for self defense or for martial purposes were the precursor of many medieval Japanese Koryu. The common myth concerning the origin of Ninjutsu tells of mountain dwelling warriors, who evolved their self defense practices into specific methods of fighting, non-detection and outdoor survival techniques. Those practices were influenced by Shugendo, the outside living tradition (?). The caste of ninjas does probably have some historical base, but the actual practices of a special branch of military and espionage were intermingled with the combat techniques of other, regular samurai practices. There is, however, no evidence to suggest that the Ninjas of feudal Japan practiced a distinct martial art called "Ninjutsu". Most likely they practiced the relevant combat skills and had a generic name for each of the espionage or stealth techniques they used.

Explanation of the Ninjutsu Japanese Name

The characters comprising the name Ninjutsu in Japanese are a combination of two signs (Kanji), nin and jutsu. The nin kanji - (?) depicts a heart (shin) under a blade (ha) together with the character of skill (jutsu) ( - - ?) it forms the complete term. The Ninjutsu Kanji has an ambiguous meaning that can be interpreted as the skill of imperturbable spirit or winning through silently enduring everything.

Practicable Ninjutsu
Ninjutsu in the common conception refers to the martial arts, practices and techniques that descended from the mythological ninja. The focus of practicable Ninjutsu is somehow different as techniques practiced in modern schools stem from a plethora of Koryu (?) and not singularly from Ninjutsu ryu. Most sources cite the syllabus of the Takamazu den (?) as a main link to historical Ninjutsu, but Schools having some Ninjutsu curriculum are numerous. Some of the Ninjutsu schools tend to shift the name and connotation of Ninjutsu to other, more neutral names see: Ninpo (?), Budo Taijutsu (?), Amaterasu (?) and Samurai jujitsu). Ninjutsu derived schools are proliferating in the west and in Japan. Takamazu den schools or schools derived from other more modern sources have gained popularity from the ninja boom of the 1980's.

The origins of Ninjutsu are shrouded in myth, from teachings originated by Tengu (?), the fierce mythical crow like demons, to martial skills given by runaway Chinese generals. What is certain concerns the historical evidence of Ninjutsu skills deployed during the military history of Japan. From this stems the presence of Ninjutsu as an unavoidable warrior skill in some renowned Koryu martial arts. The presence of a special tactical rational, revealed with Reverse kata

analysis of the Ninjutsu ryu Kata in Bujinkan (?), Genbukan ( ?) and Jinenkan (?) points to a Ninjutsu - like mind set when these Kata were created.

Ninjutsu syllabus includes a wide variety of techniques ranging from empty hand moves to an extensive Kata collection with weapons. This wide database holds a promise of a wide base of usability in variable conditions. Pure Ninjutsu techniques are hard to define; they intermingle with Other Koryu techniques that are present in the Takamazu den syllabus. The background of the ryu studied in the Takamazu den is very diverse. Some ryu use techniques fitted for urban environment and deal with low aggression situations, other ryu originated in battlefield and contain techniques with Japanese armor (?), use of the battlefield swords (?) and weapons like the Naginata (?). Some of the systems integrated into the Takamazu den, are complete martial arts and include many aspects of the martial spectrum. All together, they form an immense database of grappling, striking and armed techniques.

Common principles of Ninjutsu

One of the common principles to all the ryu that comprise the Takamazu den is the use of movement Sabaki (?) suited for outdoors and an "anything goes" attitude to combat.

Inner values
Ninjutsu in pre Hatsumi era, (see: Seishin teki kyo yo) (?) gave as its guidelines a vague humanistic point of view. Starting with love of nature and ending with love to other. It purports the inner values acquired by present day practitioners. Practicable Ninjutsu, as any other martial art that includes grappling skills, promotes socialization skills and

patience to the other. This is a martial art practiced mainly in the company of training opponents.

Self defined characteristics

While some modern day Ninjutsu practitioners maintain the ninja aura of practicing an invincible fighting art, the Takamazu den practitioners view themselves as preservers of an ancient fighting tradition. This outlook treats the Ninjutsu/ Budo Taijutsu syllabus as a starting point of martial arts practice In reality, most serious dojos and instructors practice with little myth, making no claims to usability in violent situations and treating it as a peaceful physical activity. Some Takamazu den try to augment the traditional techniques with randori (?) practice, techniques and training methods from other martial arts. The emphasis in the Budo Taijutsu dojos that gave up the combative value of the syllabus has shifted toward accuracy of the techniques and the spiritual values that stem from peacefully practicing a tradition of movements. Those dojos that preach usability of the Ninjutsu syllabus have to augment the techniques and Kata of the x-kans with research, fitness, modern training methods and sparring. The Ninjutsu techniques have an air of usability when done properly. In randori the able Ninjutsu practitioner uses a lot of Sabaki, or distancing to better his odds. Ninjutsu practitioner should, optimally, be able to control a wide variety of moves, from kicks and punches to weapons and ground fighting.

Framework of interpretation
There are two frameworks in which the Ninjutsu can be understood with:

Ninjutsu as another required skill in a Complete martial art

In some accredited martial arts koryu, Ninjutsu is just one part of the various skills that were needed to gain a comprehensive knowledge of the martial arts. In this framework, as just one specified skill inside a complete martial art, Ninjutsu depicts the skills that relate to espionage, disguise, concealment, camouflage skills, occult magic, enduring outdoor living and stealth fighting techniques.

Ninjutsu as a complete martial art

In this framework Ninjutsu is the generic name encompassing all the warrior skills of the Ninja. This framework is fostered by all the schools originated by Takamazu: the Takamazu den, or the X-kan. Viewing Ninjutsu as a complete martial art can be verified with a scroll (Makimono) from the Togakure ryu, one of the schools comprising the Bujinkan syllabus. In the Togakure ryu the Ninja Juhakkei (?) was studied together with Bugei Bugei Juhappan (?), the 18 Samurai martial art skills. The espionage techniques of Ninjutsu are rarely focused on in recent times, since they serve little purpose to the bulk of modern populations, and tend to attract negative publicity and students with unrealistic expectations.

The 18 Ninjutsu disciplines are:

Seishin-teki kyy (spiritual refinement) (?) Taijutsu (unarmed combat, using one's body as the only weapon) ( ?) Kenjutsu (sword fighting) (?) Bjutsu (stick and staff fighting) (?) Shurikenjutsu (throwing blades) (?) Sjutsu (spear fighting) (?)

Naginatajutsu (naginata fighting) (?) Kusarigamajutsu (chain and sickle weapon) (?) Kayakujutsu (pyrotechnics and explosives) ( ?) Hensjutsu (disguise & impersonation) ( ?) Shinobi-iri (stealth and entering methods) (?) Bajutsu (horsemanship) (?) Sui-ren (water training) (?) Bryaku (military strategy) (?) Chh (espionage) (?) Intonjutsu (escaping and concealment) ( ?) Tenmon (meteorology) (?) Chi-mon (geography) (?)

Present day schools of Ninjutsu

The Takamazu den
The Bujinkan Dj headed by Masaaki Hatsumi () is one of three organizations frequently accepted as teaching Ninjutsu by the Bujinkan's members (under the name Budo Taijutsu). However Hatsumi has stated that he has modified the art of traditional Ninjutsu to better suit modern ways. Hatsumi calls his derived martial art Budo Taijutsu. Hatsumi's Bujinkan Dj consists of nine separate streams (Ryu) of traditional Japanese martial arts, only three of which contain Ninjutsu teachings and of these three none passed the strict requirements for an authentic, living, martial art tradition. The other six martial art streams are verified Koryu and are also practiced separately out side Bujinkan. Hatsumi learned a variety of martial arts skills from Toshitsugu Takamatsu ().

The headmaster of Akban.

Two other Takamazu den organizations are teaching Ninjutsu, or techniques taken from the syllabus of Bujinkan but labeled with the

exact ryu they were taken from. These are the Genbukan headed by Shoto Tanemura (), who left the Bujinkan in 1984, and the Jinenkan headed by Fumio Manaka (), who left the Bujinkan in 1996.

Ryu practiced by the Bujinkan and Takamazu - den schools

1. Fudo Ryu 2. Gyokko ryu 3. Koto ryu 4. Kukishinden ryu 5. Takagi Yoshin Ryu 6. Togakure ryu

Other Ninjutsu schools

Other extant traditional martial arts such as the Tenshin Shoden Katori Shint-ry () contain some aspects of Ninjutsu in their curriculum, but are not Ninjutsu schools per se. Several other schools of Ninjutsu purportedly exist, some of which claim a genealogy traced back to Japanese origins..The last acclaimed Ninjutsu custodian of knowledge, Yumio Nawa (), passed away at the end of the 20th century without leaving any heir or an augmented body of knowledge.

Verified Japanese origins

Masaaki Hatsumi is Soke (Grandmaster) of the Bujinkan. According to the Bujinkan, Hatsumi is the inheritor of nine ryu (schools) some of which are Ninjutsu. He is recognized by many as the foremost authority on Ninjutsu, Bujinkan Budo Taijutsu, and Shinkentaijutsu. He also claims to hold the Densho ()(scrolls) of the ancient schools that trace his

lineage in the Togakure ryu 34 generations back.

Modern History of the Takamazu den schools

Ninjutsu in Japan went through several phases and the renaming of the system as Budo Taijutsu. several dojos and schools in the west opened up their own legitimate interpretation practice. Several western practitioners studied Ninjutsu with Hatsumi but none of those practicing with him at the 1960s and the beginning of the 1970s persisted. Israel was the first place where Bujinkan Ninjutsu was practiced outside Japan, with Doron Navon pioneering it there in 1974. Doron Navon, a fourth dan in Judo, was the first non Japanese Bujinkan Shihan. Mr. Navon no longer teaches from his current day residence in Japan, Bujinkan Israel is headed by Mr. Moti Nativ, one of the most experienced Ninjutsu/Budo Taijutsu teachers in the west. The AKBAN organization uses the Bujinkan curriculum the way it was used before the 1985 emphasizing randori and usability. Stephen K. Hayes studied intermittently under Masaaki Hatsumi for some years and is the person who first brought Ninjutsu as a teacher to America and the west, founding the first Ninjutsu dojo in the Americas in Atlanta, Georgia, in the end of the 1970s. Mr. Hayes relocated to Ohio around 1980, where he continued to teach the art for a number of years. He now teaches a Westernized system, To-Shin Do, in his Quest Centers. In Europe Mr. Bo Munte started the Scandinavian dojo and handed it to Mr. Sven Eric.

Unverified origins

There are several persons and organizations that teach martial arts which they identify as Ninjutsu but who lack any clear lineage to Japanese teachers. While such arts may still be effective, they lack authenticated Japanese lineage. Ashida Kim is an American martial artist that has made unverified claims of cross training into Ninjutsu, as well as unsubstantiated claims of being the last grandmaster. Frank Dux is another martial artist whose claims of origins are unverified. Neo-ninja is a term that refers to modern martial arts schools which claim to teach elements of the historic ninja of Japan, or base their school's philosophy upon traits attributed to the historic ninja of Japan. Some people believe Kga-ry () Ninjutsu to have survived into the mid-20th century, purportedly having been passed to Fujita Seiko ( ) by his own grandfather. Seiko had students, but did not pass on this legacy. Any actual direct lineage of the Kga-ry that might have existed ended with the death of Fujita Seiko on January 14, 1966. Koga-ryu arts are generally considered to have been similar to the Iga-ryu arts.

Historical texts mentioning Ninjutsu

Other historical origins are written texts which have survived to modern times. The three most important records of these are:
1. Bansenshkai ()(Historical record of Iga- and Koga-Ninjutsu)

from 1676
2. Shninki () ((Historical record of Kish-Ninjutsu) from 1681 3. Ninpiden ()(Historical record of Iga-Ninjutsu) from 1560

Most of these references contain folklore and insights and do not dive into historical aspects of Ninjutsu
1. Essence of Ninjutsu by Masaaki Hatsumi (ISBN 0-8092-4724-0) 2. Ninjutsu: History and Tradition by Masaaki Hatsumi (ISBN 0-86568-027-

2) Ninpo: Wisdom for Life by Masaaki Hatsumi (ISBN 1-58776-206-4 or


The AKBAN fitness program is unique; we want to tell you why. Of course, we've got all usual credentials: running half marathons with heavy backpacks, enduring grueling sparring sessions and sure, some of our veterans are Physical therapists, Medical Doctors etc. but this is not why it's distinct. - This fitness program is unique because we are average people who learned how to be extremely fit. We've been at it for years and we offer the data of our training regime freely so you can use it too. The AKBAN fitness program is one of the most gradual fitness programs in the world, it's slow, it's measured, and we have been honing it to be gradual for more then twenty years. We train hard, but most of us are just regular people, not Olympic medalists, we had to learn how to get into topshape and stay there for many years. We did not start as fitness experts; we turned into ones because we had to. In our martial art fitness is our safety envelope. The slow and superb results you get if you follow our fitness program are necessary. We do not allow ourselves any injuries.

Constant abilities are needed not only for annual occasions like the "dreaded 24" but for something much more grueling - our twice-a-week sparring and training. Get a thorough physical examination by a doctor, have your instructor tailor the program for you, and start today, it's that easy, even we succeeded:

AKBAN Guidelines Start here, use our tips to develop a lifelong habit. Begin training safely. The basic Strength routine See pictures of the basic stuff we do. The Phase 1 strength table - age under 25 Use our step by step easy strength regime with no weights. The phase 1 strength table - age over 25 Use this table if you are over twenty five years old. The beginners running table Use this table to begin running slowly. Only minutes at the beginning weeks will lead you easily to 20 kilometers at the end of the advanced table. The intermediate running table Use this table after you have finished the beginners table. The advanced running table Use this table if you are improving your speed running and want to run with a backpack.

Exercises strength table, age over 30

The physical preparation after the age of 30
Get checked by an M.D. - When you begin training or

resume training after more than a year of, you must undergo a physical examination by a medical doctor, passing a medical check is necessary, since the effort level is very high. We recommend that you undergo not only an EKG test, but also cardiac functions and blood pressure stress testing. Do get checked frequently, especially if members of your family have cardiac illness of any kind, if you are overweight, if you smoke or if you do not engage in regular physical activity. You must undergo an ergometric test (which is done on a treadmill) and consult with a cardiologist before and during training. This table should be used only under a certified instructor. Don't do this table on your own. If you don't understand, please ask your instructors here or an experienced instructor that you work with. We are here to help, if possible. How many repetitions? In order to start the training table, check how much you are doing usually. And not your maximum, be conservative, do not rush. If you have been doing one push up a month then do not start with ten push-ups on the table, start with one. If you haven't practiced strength exercises for more then a month, just start at the beginning. Your aim should be gradual and maintainable practice rather than a short explosive career. Strength training is not an option, it's a necessity, and therefore you have to start gradually in order not to burden your body and soul. Literally, hundreds of our practitioners

have checked these tables for more then fifteen years. Push-ups, using fists week No. of repetit ions
123456789 1 1 1 1 1 1 1 1 1 1 2 2 0 1 2 3 4 5 6 7 8 9 0 1


11 2 2 2 3 3 3 4 4 4 4 5 5 04 0 1 5 0 5 5 0 5 5 5 0 5

Push-ups are a much hated exercise because they stress not only the arm and chest muscles, but also the straight and diagonal abdominal muscles. The intra-abdominal pressure goes up considerably during this exercise, which necessitates contraction of the sphincters in the floor of the pelvis. In a similar exercise in a gym, the practitioners lie on their back and are given a bar to be pushed up. The gym exercise is easier (naturally depending on the weight), because the internal abdominal muscles and sphincters are not under as much stress. For this reason we prefer regular push-ups and, later in advanced levels, regular push-ups with a weight on the back.

Sit ups When doing sit-ups, do at least a third of them diagonally, reaching with your hand towards the opposite knee. week
1 2 3 4 5 6 7 8 9 1 1 1 1 1 1 1 1 1 1 2 2 0 1 2 3 4 5 6 7 8 9 0 1

No. of repetit ions

1 1 1 1 1 1 1 1 1 2 3 3 4 5 5 6 7 7 8 9 9 0 1 1 2 3 3 4 5 5 0 0 5 0 0 5 0 0 5 0 0 5 0 0 0 0 0 5 0 0 0

Back arches Back arching, from a prone position (lying on your belly), with the arms spread to the sides and the back arched, face looking forward. week No. of repetit ions
1 2 3 4 5 6 7 8 9 1 1 1 1 1 1 1 1 1 1 2 2 0 1 2 3 4 5 6 7 8 9 0 1

1 1 1 1 2 2 2 3 3 3 4 4 4 4 4 4 4 4 5 5 5 0 0 5 5 0 0 5 0 0 5 0 0 0 0 5 5 5 5 0 0 0

Side sit ups From lying on the side of the body, go up halfway. week No. of repetit ions ( )
1 2 3 4 5 6 7 8 9 1 1 1 1 1 1 1 1 1 1 2 2 0 1 2 3 4 5 6 7 8 9 0 1

1 1 1 1 2 2 2 2 3 3 3 3 3 3 4 4 4 4 4 4 5 0 0 5 5 0 0 5 5 0 0 5 5 5 5 0 0 5 5 5 5 0

Round push-ups For veteran practitioners: A third done on folded fingers (tzuki), a Third on the fists, a third on spread fingers. week No. of repetit ions
123 4 5 6 7 8 9 1 1 1 1 1 1 1 1 1 1 2 2 0 1 2 3 4 5 6 7 8 9 0 1


1 1 1 2 2 2 2 2 2 2 3 3 3 3 4 4 4 4 5 5 5 5 0 0 0 0 0 5 5 0 5 5 5 0 0 5 5 0

Wide, shallow squats Assume Wide posture, feet about twice the width of the shoulders with a natural half turn of the feet, going up and down maintain an erect upper body posture. week No. of repetit ions
123 4 5 6 7 8 9 1 1 1 1 1 1 1 1 1 1 2 2 0 1 2 3 4 5 6 7 8 9 0 1


1 1 1 2 2 2 2 2 2 2 3 3 3 3 3 3 3 4 4 0 5 5 0 0 5 5 5 5 5 0 0 0 0 5 5 5 0 0

Narrow squats Keep a narrow posture, feet at the width of the shoulders. Descend to a full crouch and stand up again. week
1234567 8 9 1 1 1 1 1 1 1 1 1 1 2 2

0 1 2 3 4 5 6 7 8 9 0 1

No. of repetit ions


11 1 1 1 2 2 2 2 2 2 2 2 3 3 00 2 5 5 0 0 0 2 5 5 5 5 0 0

Forward neck press With your hands keep a steady static pressure on the forehead, alternate with pressure on the chin. week No. of repetitions
12345 6 7 8 9 2235 1 0

11 1 1 1 2 01 5 5 5 0

Bridge on the head More than any other exercise, this exercise should be overseen and corrected by an instructor, which is why it is not detailed here week No. of repetit ions
123456789 1 1 1 1 1 1 1 1 1 1 2 2 0 1 2 3 4 5 6 7 8 9 0 1


11 1 1 1 1 1 1 1 1 1 1 2 00 2 2 2 5 5 5 8 8 8 8 0

Pull-ups Do it with the back of your hands facing you. week No. of pullups No. of sets, repetit ions of the pull-up sequen ce
123456789 11 1 1 1 1 1 1 1 1 2 2 2 2 2 2 2 01 2 3 4 5 6 7 8 9 0 1 2 3 4 5 6 1 1 1 1 1 0 0 2 2 5

11122233344 5 5 6 7 7 7 8 8 9 9

22334455555 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5

Always do pull-ups in three or four sets. This is the only exercise that will improve only if you repeat the number of chin ups again in the same session. If you cannot do even a single pull-up, begin by holding on to the bar with both hands. Using your hands, hang from the bar for 2-3 seconds. In two weeks you can be hanging from the bar for about 20 seconds. Next, try to achieve at least one pull-up while twisting your body to assist the hands. Pull-ups is an exercise that depends on regular training. If you perform it almost every day, your progress will be fine. Store-bought horizontal bars which have been installed at home have already caused some unpleasant injuries

because of incorrect installation. If you use one of those, be sure to straighten your legs while pulling, that way, in case you fall, you will not injure your kneecaps.

Priorities of the strength exercise - From the most important exercises to the less important
These requirements are AKBAN's minimum standard, but you will find that in some cases there is neither time nor energy to perform even the necessary minimum. Thus, assuming you have reached a reasonable level of training, this is the recommended priority, from the most important exercise to the also important, but not as much. If you have time for only one exercise do pull ups, if you have time for two exercises do pull ups and sit-ups, etc. Running - at the very minimum run twice a week according to our tables Technique - at the very minimum practice one technique a day

Pull-ups - first priority Sit-ups - second priority Push-ups on the fists - third priority Back arching - fourth priority Squatting, narrow posture, up and down - fifth priority Side sit-ups - sixth priority Round Push-ups - seventh priority

Squatting, wide Posture, up and down - eight priority Back bridge on the head (no arching of the neck) - ninth priority Forward neck stressing - tenth priority