[2019.12.18] Akira Kikuchi - 30 Methods to Train Yourself to Be Strong and Beautiful

[yuzurujenn]

*machine translation, inaccuracies exist*

 

Source: https://weibo.com/ttarticle/p/show?id=2309404508055734714456

Alt: https://www.tumblr.com/yuzusorbet/632294503364132864/continuing-kikuchi-senseis-book-strongly

 

Chapter 5.4 - Communicating Through the Five Senses

 

Spoiler

It is the trainer’s responsibility to help athletes face competition in the best possible physical and mental condition. However, in my opinion, no matter how outstanding a trainer may be, they cannot turn an athlete in a Minus state into a Plus.

 

In Yuzuru’s case, before a competition, he adjusts his physical condition to a very high level. Because he is a professional athlete, he is able to prepare his body and mind to compete in peak condition. What I can do is merely help maintain that high level until the actual competition. Either help him stay at the current level or, at worst, minimize any decline. That’s all there is to it.

 

Furthermore, changes in physical condition are very subtle. For example, when playing golf, there are days when you feel in top form. But the next day, even though you try to swing the club the same way, you can’t seem to find that same feeling.

 

That’s because your physical condition is completely different from the day before. When you think you're in good form and try to swing just like before, you may find yourself using too much force or your timing is off. These changes in physical condition are difficult for a person to notice on their own.

 

Weather, temperature, atmospheric pressure—these environmental factors; the atmosphere of the competition venue and audience, which differ from everyday training; time zone differences—these external factors, along with psychological factors like pressure and nervousness, and physical factors like muscle fatigue—can all subtly influence an athlete’s physical state. These can lead to slight distortions in the body’s alignment and shifts in the body’s axis.

 

I observe the athletes while casually chatting with them, identifying and correcting any misalignments. It’s really that simple. A trainer’s true role may not lie in their level of medical skill, but rather in their ability to notice the subtle signals the athlete is giving off.

 

Only about 5% of an athlete’s condition is visible to the eye, while the remaining 95% is invisible. If their condition starts to decline, the trainer uses all five senses to identify the cause and make small adjustments accordingly.

 

I want to use every sense available to understand everything related to that athlete. I stretch out my emotional antennae to the fullest, gathering as much information as I can. For this to work, the athlete must be someone the trainer finds compelling. If the trainer doesn’t feel, “I want to help this person no matter what,” then even the most skilled trainer won’t be able to work effectively.

 

In the end, it all comes down to the bonds between people. I believe the same can be said about relationships between people in general—whether family, romantic partners, or friends.

 

With the advent of computers and smartphones, the world has become more and more convenient. We now live in an age where it's easy to connect with many people. But at the same time, it’s often said that human relationships have become more superficial.

 

That’s why I believe that communication through the five senses has become even more important.

 

[yuzurujenn]

*machine translation, inaccuracies exist*

 

Source: https://weibo.com/ttarticle/p/show?id=2309404508055734714456

Alt: https://www.tumblr.com/yuzusorbet/632294503364132864/continuing-kikuchi-senseis-book-strongly

 

Chapter 5.7 - The Power to Change an Unruly Teen

 

Spoiler

When I was in elementary school, I was both a mischievous troublemaker and completely hopeless at sports. In races, I would always come in dead last or second to last. Even so, I kept daydreaming, “I’m going to the Olympics!” Just thinking back on it now makes me cringe with embarrassment.

 

When I entered junior high, I joined the table tennis club at my older brother’s suggestion. However, the so-called "training" there was just running laps around the school grounds. Thanks to that, running became the one thing I was good at. By the time I graduated junior high, I had become fairly competent in nearly all sports. That experience taught me something important: the foundation of all athletics is running.

 

Because of my father’s job, I transferred schools frequently. Back in those days, transfer students always stood out and were easy targets for bullying. I had to say goodbye to friends again and again, constantly starting over and looking for kindred spirits in unfamiliar environments. Over time, my misbehavior escalated, and I caused a lot of trouble for my teachers.

 

Then, in high school, I met a teacher straight out of a manga—a passionate, hot-blooded type. That encounter changed the course of my life.

 

That teacher had studied Shorinji Kempo in college, and he quickly set his sights on me, the delinquent student. Under the pretense of "training," he gave me quite the harsh lesson. Let’s just say he didn’t hold back (laughs).

 

Not long after, the teacher said to me, “I’m starting a Shorinji Kempo club. You, wanna join?” At the time, I agreed, secretly vowing I’d get back at him someday.

 

But that teacher had an incredibly charismatic personality. He gave everything he had to help me change, and eventually, I began to trust him.

 

Before long, the way I spoke changed. I began using respectful language with teachers. The threatening look in my eyes disappeared. The way I walked became normal... “Kikuchi seems different lately,” became a common remark in the teachers’ office.

 

When it came time to think about university,  I could not get the letter of recommendation needed for entry to universities due to my bad conduct in the first year of high school. But it was that same teacher who objected to the school's  policy on my behalf. “Everyone makes mistakes. But he’s changed. Isn’t it unfair to treat him like this?” he argued. Other teachers joined in and said, “If Kikuchi isn’t getting a recommendation, then don’t recommend anyone else either.”

 

That teacher gave me his all. He put everything into guiding me. And because of that, I was able to change. Thanks to him, I even received the award for Most Outstanding Student at the graduation ceremony.

 

From that teacher, I learned something truly important: people can change. And to change someone, you have to be ready to give them your whole heart and soul.

This has remained the core of who I am—something I always keep in mind when working with athletes and patients as a trainer and therapist.

 

[yuzurujenn]

*machine translation, inaccuracies exist*

 

Source: https://weibo.com/1746783312/J11wcbfQT

 

Examples of Practical Methods introduced by Kikuchi

 

Spoiler

[Practical Method 18: Deep Breathing and Reality-Based Visualization Training – Imagery Training for Mental Adjustment]

 

Before competitions and during training, Yuzuru often closes his eyes to perform visualization exercises. He imagines the ideal jump and then mentally rehearses it, trying to get as close to that ideal jump as possible in his mind.

 

This kind of imagery training involves vividly and specifically imagining down to the finest details. It includes clearly visualizing a flawless performance and perfect, error-free jumps, as well as envisioning yourself as someone who has successfully achieved that performance.

 

By repeatedly doing this type of imagery training, your goal shifts from being just an “ideal” to something that “might be possible,” and eventually into something you “can actually do.” This process may also help build self-confidence.

 

When imagining your best possible performance, deep breathing naturally occurs. You may also enter a state of focus intense enough that you can hear your own heartbeat. During this calm and centered state, it helps regulate the autonomic nervous system. It not only promotes relaxation, but also enhances concentration.

 

 

[Practical Method 22: Believing in Inner Calm Is Also Key – Carry Something That Can Serve as a Personal Talisman]

 

Even now, the pendant that still sways around Yuzuru’s neck bears a symbol I created when designing the logo for my osteopathic clinic. It was inspired by something I encountered at a temple in Thailand, which I then transformed into a visual form.

 

I had pendants made with that symbol printed on them and gave them to friends and patients. After receiving feedback like, “It helps me stay balanced” or “My pain disappeared,” Yuzuru started wearing one as well.

 

The four letters on the pendant—K·I·H·J—are taken from the first letters of four words: Kibou, Iji, Hakai, Jiai.

希望（きぼう / Kibou） – Hope

維持（いじ / Iji） – Maintain

破壊（はかい / Hakai） – Destroy

慈愛（じあい / Jiai） – Compassion

 

Although it’s something I made myself, I don’t believe the pendant has any miraculous powers. Yuzuru probably wears it because it reminds him of his younger days, when he was completely absorbed in figure skating and trained with single-minded devotion to improve.

 

Maybe just putting it on, as if making a wish, helps to calm his mind.

 

By the way, it seems that a number of counterfeit versions of this pendant are being sold on the market—and the first person to tell me “This one’s a fake” was none other than Yuzuru himself.

 

[yuzurujenn]

*machine translation, inaccuracies exist*

 

Source: https://weibo.com/1746783312/J3rvjmSNp

Alt: https://www.tumblr.com/yuzusorbet/632500298085269504/last-part-of-kikuchi-senseis-book-strongly

 

The Afterword

 

Spoiler

I stepped away from “Team Yuzuru” before the start of the 2018–2019 season, after the PyeongChang Winter Olympics.

 

Right after the Olympics ended, Yuzuru said to me, “Sensei, I’ll be counting on you from now on, too.” Without thinking, I immediately replied, “Ah—sure!” But after returning to Japan, I changed my mind. I didn’t want to become a burden to Yuzuru anymore.

 

To deliver the best possible performance, Yuzuru can’t afford a single second of disruption in the moments leading up to a competition. Every minute and every second must go according to a perfectly maintained routine.

 

And I know very well the grueling discipline he puts himself through, all for the sake of maintaining that sharp sensitivity and focused concentration.

 

But for me—both mentally and physically—I’d grown too old to be the trainer responsible for fine-tuning him in those critical moments. If I ever made a mistake that disrupted his routine... and now that kid is working on new quad jumps. He’s still evolving. I didn’t want to hold back someone who was pushing forward like that.

 

After the PyeongChang Olympics, at the end of the email I sent Yuzuru, I wrote: “From now on, walk forward on your own two feet.”

 

Well, I never got a reply to that message. But that’s perfectly okay.

 

Someday, somewhere at a competition venue, when he spots me watching from the stands, he’ll probably just say: “Ah, Sensei—thank you for your message back then.”

 

In this book, whenever I talk about Yuzuru Hanyu, I refer to him simply as “Yuzuru.”

Some may feel uneasy about an old man like me calling the reigning world champion by his first name, but to me, even now, he’s still that same innocent, warm, and friendly boy I met when he was eight years old.

 

Even though he now bears the title of “recipient of the People’s Honor Award,” to me, Yuzuru is still just Yuzuru.

Even after having “graduated” from Team Yuzuru, that hasn’t changed one bit.

 

To Yuzuru—
Thanks to you, I got to experience the Olympic Games, the pinnacle of competitive sport. I’m truly grateful. Everyone dreams of going to the Olympics even just once, and you took me there twice. I can’t thank you enough. After Sochi, because you kept climbing, always striving higher and higher, I had no choice but to chase after you. For an old guy like me, I’ll be honest, it was tough. But it’s only because of your relentless pursuit of growth that I was able to polish my skills as a therapist. Thank you, truly. I hope you’ll continue being the kind of athlete who is deeply loved by many.

 

To Yuzuru’s countless fans—
Whenever you cheer for him, I find myself overwhelmed with emotion, thinking, “Ah, Yuzuru’s grown into an athlete so deeply loved and supported by so many people.” Seeing your devotion strengthened my own resolve to give everything I had as his trainer. Please continue to support him in the future as well.

 

To former Sendai Ikuei Gakuen High School teacher, 大場幸先生 (Oba sensei)—
During my troubled high school years, when I had lost my way and couldn’t trust anyone, you taught me the importance of believing in others, and what real courage looks like. I’m deeply grateful to you. Thanks to you, I’ve become a man capable of writing a book like this. What you taught me still remains deeply treasured in my heart to this day.

<omitted>

 

To the Hanyu family—
I sincerely thank you for allowing me to write this book in this way. Over the 15 years I spent with Yuzuru, I had an incredibly happy time. Being called to the Olympics twice, something that most people would consider a dream, I am a fortunate person. I will never forget this gratitude. Although I have graduated from “Team Yuzuru,” I will continue to cheer for you from behind the scenes as a devoted supporter, praying for your continued success. Please keep going strong.

 

To my wife, I am also deeply grateful—
When we discussed the matter of me accompanying the team to the Olympics, my wife said, “You’ve chased your dreams and come this far, isn’t it great that you can keep pursuing them? Go ahead and do it,” and with that, she bore my selfishness, always smiling and supporting me. I know that when I’m away for long periods, you must feel lonely. I’m sorry for that. Even so, every time I leave for a major competition, you send me off with a smile. I truly thank you. Though I know words can’t fully express my gratitude, I feel very fortunate to be with you. Thank you for everything. From this point onward, I’ve decided to dedicate the rest of my life to you. If I say any more, it will be too embarrassing, so I’ll leave it for the final moments (laughs).

 

 

Not as the neighborhood therapist uncle, but as a trainer connected to Yuzuru, I have a strong feeling that one cannot predict what someone will become.

 

When I first met Yuzuru at the age of 8, I never imagined he would become an Olympic gold medalist. However, he always held onto his belief and kept working hard, which led him to become the Yuzuru we know today. As for me, when I was a mischievous kid in elementary and middle school, I could never have imagined that I would experience the Olympics twice and still be called "Sensei" by others.

 

Because of this, there is always potential. Please, never think to yourself, "I can’t do it," and destroy that potential. Among those of you who are already raising children, there might be some who think, "My child will just turn out like this." But that’s not the case. The potential is always there. Please don’t crush that young bud.

 

If this book can help you discover this, it would be my happiness.

 

Finally, there are a few words I absolutely must say—
Yuzuru! Jump!
Yuzuru! Win!

 

November 2019, at the Sendai Osteopathic Clinic
Kikuchi Akira

 

[Martina]

On 5/5/2025 at 6:28 AM, yuzurujenn said:

*machine translation, inaccuracies exist*

 

Source: https://weibo.com/1746783312/J11wcbfQT

 

Examples of Practical Methods introduced by Kikuchi

 

  Hide contents

[Practical Method 18: Deep Breathing and Reality-Based Visualization Training – Imagery Training for Mental Adjustment]

 

Before competitions and during training, Yuzuru often closes his eyes to perform visualization exercises. He imagines the ideal jump and then mentally rehearses it, trying to get as close to that ideal jump as possible in his mind.

 

This kind of imagery training involves vividly and specifically imagining down to the finest details. It includes clearly visualizing a flawless performance and perfect, error-free jumps, as well as envisioning yourself as someone who has successfully achieved that performance.

 

By repeatedly doing this type of imagery training, your goal shifts from being just an “ideal” to something that “might be possible,” and eventually into something you “can actually do.” This process may also help build self-confidence.

 

When imagining your best possible performance, deep breathing naturally occurs. You may also enter a state of focus intense enough that you can hear your own heartbeat. During this calm and centered state, it helps regulate the autonomic nervous system. It not only promotes relaxation, but also enhances concentration.

 

 

[Practical Method 22: Believing in Inner Calm Is Also Key – Carry Something That Can Serve as a Personal Talisman]

 

Even now, the pendant that still sways around Yuzuru’s neck bears a symbol I created when designing the logo for my osteopathic clinic. It was inspired by something I encountered at a temple in Thailand, which I then transformed into a visual form.

 

I had pendants made with that symbol printed on them and gave them to friends and patients. After receiving feedback like, “It helps me stay balanced” or “My pain disappeared,” Yuzuru started wearing one as well.

 

The four letters on the pendant—K·I·H·J—are taken from the first letters of four words: Kibou, Iji, Hakai, Jiai.

希望（きぼう / Kibou） – Hope

維持（いじ / Iji） – Maintain

破壊（はかい / Hakai） – Destroy

慈愛（じあい / Jiai） – Compassion

 

Although it’s something I made myself, I don’t believe the pendant has any miraculous powers. Yuzuru probably wears it because it reminds him of his younger days, when he was completely absorbed in figure skating and trained with single-minded devotion to improve.

 

Maybe just putting it on, as if making a wish, helps to calm his mind.

 

By the way, it seems that a number of counterfeit versions of this pendant are being sold on the market—and the first person to tell me “This one’s a fake” was none other than Yuzuru himself.

 

 

In the book there is also the image of the pendant: