Welcome to Putatan Karate Shitoryu

The style of Karate known as Shitoryu is one of the four major styles in the world. The two most well-known areas associated with Karate in Okinawa were Naha and Shuri. In the late 19th century the most famous grandmaster in Shuri was Itosu and in Naha the grandmaster was Higaonna. Kenwa Mabuni was a student of both grandmasters, and out of respect for his teachers named his style of Karate "Shito ryu".

Schedule Training

7pm - 9pm
Lot 4 -01 block 1, 1st floor putatan platinum plaza
3pm - 5pm
Kompleks Belia dan Sukan, Putatan
4pm - 6pm
Kompleks Belia dan Sukan, Putatan

Karate Store

Dojo Cafe

Up Coming Event

Wednesday, 18 May 2016

Grand Opening Team Karabaw Putatan

Karabaw Martial Arts & Fitness Center or Team Karabaw in short, is a one-stop center for learning, training for martial arts and also improving one's fitness in general. Team Karabaw aims to unearth new talents for Mixed Martial Arts (MMA).

Teamkarabaw is spreading its wings to putatan this time! So if ur living around putatan and want to learn martial art, then come down to karabaw putatan and join them there! We are one big happy family!! 

Team Karabaw Putatan
Lot 4 -01 block 1, 1st floor putatan platinum plaza penampang 88869 kk sabah


Tuesday, 17 May 2016

Technique Karate Atemi


Friday, 6 May 2016



There are two types of muscle fibers, fast twitch (FT) and slow twitch (ST). Fast twitch fibers are used for explosive type movements and are easily fatigued. Slow twitch muscle fibers contain more mitochondria than Fast twitch. Mitochondria are cell structures that contain specific enzymes which are required by the cell in order to use oxygen for energy production.

Fast twitch muscles fibers have less mitochondria and therefore less capacity for oxygen utilization in the production of energy within the muscle. This makes them better suited to anaerobic activities such as weight training, sprinting, jumping and other explosive type activities. FT fibers create energy anaerobically, that is, without oxygen. This system uses glucose as a prime energy source. The by-product of this anaerobic energy production is heat and lactic acid. Lactic acid accumulation in the muscle causes fatigue and soreness. The anaerobic energy system is a limited system for energy production.

Slow twitch fibers are used for endurance type activities and are particularly suited to aerobic type activities. These type fibers contain an increased number of mitochondria and therefore are capable of utilizing oxygen for the production of energy within the muscle. This system uses glucose or fat in combination with oxygen to produce energy. The by-product of this system is carbon dioxide, water and heat.

Each person has a specific ratio of FT to ST fibers. A person with a high ratio of FT fibers may find it easier to train for specific activities that involve explosive movements. Conversely, a person with a higher ratio of ST fibers might find it easier to train and excel at endurance type activities.

There is a third type of muscle fiber that exists only in humans. It is considered a FT fiber of type IIA. These fibers are less powerful than the type IIAB discussed above. What makes these type IIA FT fibers unique is that they can adapt somewhat to aerobic activities. These fibers provide the capability to alter our original genetic FT/ST ratio.


There are basically two types of energy systems that the body utilizes Aerobic and Anaerobic. Each energy system produces Adenosine Triphosphate (ATP) which is used by the muscles to contract.

The Aerobic System can utilize carbohydrates, proteins or fat to supply an unlimited amount of ATP as long as oxygen is present. The Aerobic system provides medium to very long duration energy production with low to dioxide.

The Anaerobic System can only utilize carbohydrates for ATP production. This system does not use oxygen in the metabolization of its fuel source. The Anaerobic System provides short duration (45 – 70 seconds) and high power. The by-product of the metabolization of glucose (glycolysis) in this system is heat and lactic acid, the cause of muscle soreness immediately after exercise. Muscle soreness 24 to 48 hours after exercise is due to torn muscle fibers and connective tissue. This type of soreness can be reduced by adequate warm-up and cool-down stretching exercises.

Aerobic capacity is the ability of the body to collect and transfer oxygen from the air through the lungs and blood to the working muscles. This is related to cardiorespiratory endurance and is referred to as Maximal Oxygen Consumption or VO2 max. Aerobic Capacity reduces at about 10% per decade after 30 years of age.

The Anaerobic Threshold is defined as that point where the body can no longer meet the oxygen demand and it’s anaerobic metabolism is accelerated. This point varies on an individual basis and is dependent on fitness level. For healthy individuals, this occurs between 50% and 66% of their maximal working capacity. This would be equivalent to running faster than half speed.


Air is inhaled into the lungs where oxygen is exchanged through tiny gas permeable sacs within the lungs for carbon dioxide from the blood. The heart pumps the oxygen rich blood from the left atrium through the arteries then through tiny vessels called capillaries to the tissues of the body. At the cell level, oxygen is given up for metabolism and the carbon dioxide produced by this action is picked up by the blood. The oxygen depleted and carbon dioxide rich blood is then pumped back to the heart, through the veins to the right atrium to the lungs where the process is repeated.

Aerobic activity increases the strength of the heart muscle. The result is a greater volume of blood per stroke. This is referred to as Stroke Volume or the amount of blood ejected from each ventricle of the heart during one stroke. Cardiac Output is a measure of the amount of blood pumped through each ventricle in one minute. Vital Capacity is the volume of air that can forcibly ejected from the lungs in a single expiration. Aerobic activity provides a Training Effect on Vital Capacity, Stroke Volume and Cardiac Output.

An artery carries blood away from the heart while a vein carries blood towards the heart.



Improve Your Speed (I)

To develop overall speed, there are several sequential steps in training:

  • Basic conditioning
  • Explosive power development
  • Skill refinement
  • Skill loading
  • Full speed training

Basic condition, including flexibility, strength and agility training, is a prerequisite for speed training. The completion of basic conditioning is signaled by a level of fitness that allows the athlete to begin the more intensive exercises that develop explosive power. Exercises for developing explosive power are detailed in “Chapter 2: Power” and the execution speed section of this chapter. Once the target muscles start to develop, begin working on skill refinement. Each skill should be examined to eliminate unnecessary movements and increase biomechanical efficiency. 

With highly refined movements and strong muscles, you can begin adding speed to each movement. Start skill loading gradually and observe your body’s reaction. If you can add speed and still maintain semi-refined movements, continue to increase your intensity. Eventually you will reach the final stage of speed training in which you can execute skillful movements at high speed.

Now let’s examine the four types of speed individually.

Perception speed can be increased by repeatedly exposing yourself to situations that require instant analysis. Law enforcement officers do this by participating in mock confrontations that require them to quickly analyze who demands to be responded to and how. The best drill for developing perception speed in martial artists is sparring.

Sparring teaches you what an attack looks like before it happen. Sparring also teaches you to be alert at all times by placing you in imminent physical danger. Alertness is one of the keys to perception speed. You cannot analyze the situation if you do not realize it exists.

Reaction speed is improved by a two pronged approach. First, you have to be aware of what types of situations may arise in any given environment. In sparring, your opponent does one of several things which are predetermined by the rules of the sparring match. You know in advance what is allowed and what is not.

In a defensive situation, you also have some idea what to expect. You can reasonably expect your assailant to try to harm you in some way. You do not expect him to start singing songs or reciting poetry. By estimating what to expect from the given environment, you narrow down your choice of possible responses.

Second, you have to have experienced an identical or similar situation before. If you have been attacked hundreds of times by a chudan zuki in sparring, your reaction becomes almost reflexive. If you are sparring for the first time, your reaction time is longer because you must formulate a response without a basis for comparison. If you have practiced self-defense techniques in a realistic way hundreds of times, you are much better prepared than if you spend all of your time beating up a stationary heavy bag.

Execution speed is the type of speed that most martial arts training focuses on. Executing techniques like kicks and punches with speed takes up a large part of the intermediate and advanced stages of training. Execution speed can best be improved through attention to detail. Shifting into a ready posture at the last minute wastes time. Begin each movement with a ready and relaxed posture. If you are going to punch, have your hands up and ready. If you are going to kick, shift your weight to supporting leg and relax your kicking leg. Shifting your weight and positioning your hands can take more time than the actual striking or kicking. Anticipate what is necessary and be prepared.

When you learn a new skill, practice slowly at first to train your muscles in the correct execution of the movement. When you can execute with little thought about the segments of the movement, speed up gradually. In speeding up the movement, take care not to loosen the precision you learned in the beginner stage. Strong basics are essential for speed training.

Observing the laws of motion is also important to execution speed. If you flail your arms and head wildly about when kicking, your kick will be slow. If you stabilize your posture, your kicking speed will increase. If you punch with your arm, your punching will be slow. If you punch from your hips, your punching speed and power will increase. If you spin with your upper body tilted to one side, you will lose kick, however, creates a continuous circle of whirling force, increasing the speed of the second kick.

Finally, relax to create speed. Tense muscles have more difficulty responding to your intense demands than relaxed muscles. Relax just prior to the movement and maintain a minimum amount of tension during the movement. Relaxation conserves energy and lessens the amount of force necessary to move your body quickly.

Recovery speed is the result of execution speed. The old adage “what goes up must come down” applies in other directions as well. If your fist shoots out in a punching motion, it must return along the same path to be efficient and effective. If you execute a side kick and drop your leg to the ground immediately following impact, you will be off balance and in danger. You must re-chamber the leg and then return to a natural stance.

If you do not execute the recovery portion of the technique, the action becomes “dead.” It does not have the dynamic quality associated with speedy movement. It also increases the risk of joint injury tremendously. A fast strike or kick that ends in a locked out position is a common case of knee and elbow injuries.

A complete technique has an initiation, execution, impact and recovery. Each phase must be executed correctly to create dynamic speed.

  • Never use complex skills for speed training.
  • Always master the basics before moving to speed training.
  • Never tense your muscles before executing a speed skill.
  • Muscles must be well trained before engaging in speed training. Weak muscles that cannot bear the intense requirements of speed training are easily injured.


Improving your speed (Part II)

Speed is a function of power and coordination. The more power you can generate to propel you forward the faster you will move from point A to point B. The more biomechanically correct you are, the smoother your movements will be resulting in greater efficiency.  The more efficient you are the less energy you use, resulting in increased ability to sustain faster speeds over longer distances.

In order to improve speed you need to pay attention to it. It takes years of focused training to improve the various physiologic systems that are required for running and techniques as well as the psychological aspects required to be successful. Nothing replaces a carefully planned, progressive and systematic speed program to improve your speeding. Speed drills can enhance the development of power and improve your biomechanics.   Speed drills and other exercises can improve the coordination of these two elements. They can also help reduce the chances of injury.

What follows are just some of the speed drills and exercises that can help your footwork performance dramatically.  There are many more not listed here. Some drills are best explained through demonstration. Of course, speed drills will only help if you are diligent in doing them. They can be used as part of a warmup, cool-down or as a specific workout.  In general, they are listed below from the easiest to the more difficult. Naturally, some of these exercises are dynamic – plyometric type – therefore caution is advised.  It is best to include a few of them very gradually at first. Start  by doing a lower number of repetitions of just a few of the drills and then gradually  build up to more repetitions and eventually add more of the drills to your daily routine. Make it a habit to include some of these during every one of your workouts.

Not included here is a discussion or description of basic stretching exercises that should be done once the body temperature has been raised.  Static or Active Isolation (AI) stretching exercises can be incorporated in between some of the speed drills or following them.  Also not included here is a discussion of other training strategies to improve speed and economy (The running program, weight training, other cross training activities).


Front lunge – feet together, hands on hips, step forward with one foot while, bending the knee until in a lunging position and opposite knee is 6-9″ off the ground. Push off the front foot and return to feet together position. The degree of effort can be varied but the amount of force you use to go forward and back. Repeat with other leg. do 5-10 per leg.

Side lunge – feet together, hands on hips, step sideward approximately 2″ with one foot while, bend the knee until in a lunging position. Repeat with other leg. Do 5-10 per leg.

Step ups – on a step or bench. step up with one leg follow with other leg. Step down with one, etc. You can add reps and eventually weights. The step should not be too high.

Two legged jumps – like a broad jump. This is an explosive dynamic movement. Do one jump at a time to begin with. When you have done these for a while – you would start doing several in a row to activate the rebound action. Over time it would look like a frog jumping quickly. But you are probably not ready for this stage for some time.

One legged jumps – as above however on one leg. This is more advanced in certain ways since you are putting all the forces into one leg instead of two. Short little jumps, flicking the ankle is what is desired and the eventual goal, however. For starters, little forward progress is needed. Much later, or with uninjured people I have them dash across 20-40 meters for speed doing this.

Mogul jumps – Again, in the beginning, very small lateral/forward jumps with feet    together. These can be done one at a time or in multiples like a slalom skier.

Stork stand – stand on one foot – grab knee to chest. Hold position and maintain balance. This is a good ankle and balancing exercise.


Fast feet – can be done while running or standing in place. On your toes – tap the front  portion of your feet in running motion to the ground as fast as possible. Do not lift your feet more than 1 – 2″ off the ground. Start with 3x 5 seconds and gradually buildup.

Fast feet ladder drill – with markings on the ground (socks, paper, and slats of wood) place 10-15 markers about 15″ apart. With a running start. Run between the markers. Speed can be varied depending upon degree of knee lift. The shorter the knee lifts the fast.

Skipping drills – basic skipping can be done in slow motion (walking) or at a faster speed. There are many variations that can be done.   Such as – explosive knee up lift, blocking of the thigh, short hop on opposite foot, snap foot down to ground in dorsiflexed position, repeat with other foot. This can be a slow, forward moving drill or have various speeds and movements.

Bounding drill – A high skipping movement , bounding high in the air off one foot, opposite are drives high to the sky . There are many variations of bounding drills that can be done. These are often done best on hills with moderate inclines.

Strides – Speed Mechanics drills (40-100 meter repeats at about mile race pace).

Running tall – focus on head straight, chest out, hips forward, tight tummy.

Heel recovery – focus on high heel recovery to the butt. These will not only emphasize the height of the heel (close to the butt) but also the speed of getting it there from the ground.

Recovery and block – focus on recovery of the thigh to the forward position and block the thigh in the upward position.

Pawing – focus on dorsiflexion of the foot and snapping the foot down to make contact with the ground. Start with the focus on one foot. Try to alternate with every other step. Eventually do one side every step, alternating. Conclude with both sides pawing.

All together – focus on putting all the above together or combinations of them.

*Note:  just add a few of these at a time – but do them regularly at the end of each karate training sessions.


Tanden & Kiai

Tanden refers to the human body’s center of gravity, which is the lower abdominal area below the navel. According to traditional Asian beliefs, this is the area from which the body relays a form of energy that is called Ki in Japanese, the energy that moves and changes all things in universe. Ki and tanden are essential elements in all forms of traditional East Asian medicine, from acupuncture and shiatsu to herbal medicine.

Tan refers to essence of Asian medicine, and Den means “rice field”. The tanden is not a single point but a field spread out across the lower abdomen which, like a rice paddy, can be divided into sections. The ideogram is a view of a rice paddy from above. People who actively develop their Ki, whether doctors of Asian medicine or martial artists, often refer to various section of the tanden.

A detailed description of the theories behind traditional Asian medicine is not within the scope of this article. It should be noted, however, that even if you are not believe in Ki, you should still be aware that any activity in Karate, from breathing to spinning kicks, should originate in the tanden.

A simple straight punch, for example, would not be very effective if you only moved your arm and shoulders. When you launch a straight punch toward an opponent in front of you, you should step forward and lower your weight onto your front knee and fully extend your back leg for the greatest power. In other words, should make certain that your tanden moves in coordination with your fist, arm, and shoulder. Even if you are punching from a stationary position, you must turn hips as you extend the arm, essentially twisting your upper body around the tanden, other strike will have very force behind it, like everything in Karate the greatest power comes from the lower body, where the tanden is located.
Similarly, when you breathe, you should use your lower diaphragm rather than your chest and shoulders. Using your upper body to breathe tends your shoulders, which hinders movement. By focusing your breathing toward your tanden, your breaths will be deeper and you’re more body relaxed and limber.

You don’t need to believe in Ki to apply your tanden in practice. In fact, the existence of Ki and its effectiveness in combat is the subject of much discussion in martial arts circle. Some are believers; others are not. Most martial artist, however, will agree regardless of their opinion of Ki, an awareness of one’s center of gravity, the tanden is essential in developing proper technique.


Anyone who has ever seen a Karate demonstration knows that Karate masters always shouts when they punch or kick. And they shout very loudly. You might even say they scream. This is called Kiai.

Many Asian believe that there is a force that flows through all things, making them move and change. This is called Ki in Japanese. The weather, for example, which is always changing, is called tenki, or “heavenly Ki”.

People have Ki as well, although most times we are not even aware of it. You may, however, have had the experience of being tired one minute and full of energy the next, just because something-a sudden invitation to a party, or a impending deadline for a term paper-stimulated you. And when people are very scared or very angry or excited, they sometimes find that are stronger than they’ve ever been. Some Asian explain this by saying that in these situations, people are intuitively focusing their Ki in just the right way to give themselves incredible energy. Some martial artists believe that with practice, you can learn to control your Ki to give yourself this energy whenever you want. A part of this is the screaming, the Kiai, which means “working with Ki” or “harmonizing Ki”.

But you don’t have to believe in Ki to understand why shouting might make your Karate techniques stronger. By shouting, you are making sure you are exhaling at the time of attack, which in turn ensure that you are relaxed, and experts in all sports say that you are your strongest and fastest when you are relaxed. This is why bodybuilders exhale when they are lifting weights, and why you can hear, even on television, the sharp exhalation of boxers whenever they punch. This also is why all Karate instructors. Whether or not they believe that Kiai is very important.

A proper Kiai comes not from the lung but from the lower abdomen, or Tanden. Do not repeatedly shout from your lung as this can tired you very quickly and even damage your throat.

As you continue your study, you may become more motivated in class whenever you and your classmates make loud Kiai during your drills. A good Kiai can also motivate you to retaliate when you are on the receiving end of a particularly daunting attack. When you become more aware of your breathing in general, you should also see an increase in your stamina and strength.


Rei & Osu

They say Karate begins and ends with REI, which means “respect,” as well as “courtesy.” Karate students treat not only people with respect, but also such things as their school and uniforms. What this mean that we do not take these things for granted. The left radical in REI means “deity” while the right signifies “bounty.” In other words, REI is the spirit of giving thanks for bounty. It is appreciation of good fortune.

What would Karate practice be like without REI? Certainly, students would not learn as much, for listening attentively to the instructor and not taking out is an important part of REI. It would also be more dangerous, because cooperating to ensure a Karate class is safe is a part of REI. Without it, people would be free to disrupt class or cause unnecessary injury. In Karate, as in society, smooth interaction relies greatly on courtesy and respecting social conversation.

The way in which Karate student express respect most is by bowing. Student bow to the teacher before and after class. They also bow to each other before starting to work together in drill or sparring. Even before and after competition matches, which contestant try their hardest to win, they bow to express their mutual respect. After all, it takes courage and determination to enter and train for competition.

By showing REI during Karate class, student and teachers are saying they appreciate the opportunity to learn from each other. And by treating their classmate with courtesy and respect, student also recognize the hard work and discipline that everyone is devoting to Karate. By treating thing such as their schools and uniforms with respect, they make certain they do not take these things for granted. Remember, not everyone is fortunate enough to be able to learn Karate.

Apply the principles of REI to life outside of Karate class, and you have simple etiquette. Thanking guests for coming to your party is an indication the effort they made to attend. Proper table manner are an expression of your respect for your dining partners right to enjoy a pleasant meal without being offended.

As you become accustomed to expressing REI in Karate class, see if you can show similar attention to the etiquette of daily living. And never take good people, nor good things, for granted. That is the spirit of REI.


People who study Karate can often be heard saying the word OSU. Sometimes they will say it in a normal speaking voice, but just as often, they will loudly shout this word, which can substitute for “hello”, “good bye”, “yes”, “okay”, or “I understand.” No matter how or when it is said, however, OSU reaffirms one of the most important lessons of Karate.

The first character, O, means to push, and symbolizes one hundred percent effort. The second Character, SU, means to endure. Combined, OSU is a pledge to do one’s very best and to endure. However, SU by itself can also mean “to be silent,” and the character is made up one of the radicals meaning “blade” and “heart.” The Japanese idea of endurance, therefore, encompasses being silent, even if your heart is cut with a blade.

It is very natural for people to seek positive reinforcement in return for their efforts. This is the very principal by which our society operates, after all. Professionals are paid for their work. Teachers reward hard-working students with high marks. Parents pay children compliments for their efforts.
But Karate is a discipline which involves a great deal of self-reflection, and self-reflection is more concern with irrefutable truths than with rewards. Unfortunately, there are some Karate students who pretend to work hard only when they believe their instructor is watching. These types of students devote more energy toward attracting their teacher’s attention than to learning Karate. In other words, their efforts are not “silent.”

What these students do not realize is that they are in class to learn Karate, not to impress the teacher. And how much they learn depends solely on how hard they work. If they give their best efforts only when the instructor is watching and are lazy the rest of the time, this will inevitably be reflected in their technique.

On the other hand, true Karate masters are usually humble and reserved. They realize their expertise in Karate and the amount of the effort they have devoted to it are irrefutable, independent of the recognition of others. After all, a flower blossoming deep in a secluded forest is no less beautiful than one growing in a garden where everyone can see. In fact many great Karate masters have spent time training on scheduled mountain in Japan, where they had to continually challenge themselves to work hard even though there was no one there to provide encouragement or reinforcement.

Each time you say OSU during Karate class, remember that is a pledge to work hard and to endure. If you can say it honestly and with pride each time, you can be confident you are doing well.