FITT Principle for Flexibility/Stretching

Flexibility is the key.

Bujutsu is kicking off stretch classes for the very first time.

Our stretch classes will be led by Leah Meleng who as well as being a personal trainer is an experienced dancer, with over a decade of dance and stretch experience.

Our stretch classes are iedal for:

  • increasing flexibility
  • injury rehab
  • injury prevention
  • pain relief


Leah teaches the FITT Principle for Flexibility/Stretching.

The FITT principle is a great way to keep track of your exercise program. This principle can be applied to any manner of exercise. In this example, stretching/flexibility.


F- Frequency (How often to do)

– 2-3 times a week, daily is best.

I- Intensity (How hard you’re exercising/working)

– Stretch to the point of feeling tightness or to the point of slight discomfort but not pain.

T- Time (How long you exercise/work for)

– Hold a static stretch for 10-30 seconds, for most adults. You want to perform a total of 60 seconds stretching time for each flexibility exercise.

– Hold a static stretch for 30-60 seconds may be more suitable for older individuals.

T- Type (The style/variety of exercise)

– Best to incorporate a variety of flexibility exercises for each of the major muscle groups.

– Static flexibility (active or passive)

– Proprioceptive Neuromuscular Facilitation (PNF) stretching

– Dynamic flexibility

– Ballistic flexibility

– It is recommended to warm up the muscle through light to moderate intensity aerobic activity before commencing stretching.


Check out our timetable and jump in and try one of our stretch classes.

December 2017 Grading Dates and Class Disruptions

December 2017 Grading Dates:


Saturday 2nd December 2017

BJJ 10am to 12pm

Karate Black Belt Grading 12.30pm to 3.30pm


Monday 4th December 2017

Kids BJJ 5pm to 6pm

BJJ 7pm to 8pm


Saurday 16th December 2017

Kobudo 11am to 12.30pm


Monday 18th December 2017

Kids Karate 4pm to 5pm


Tuesday 19th December 2017

Kids Muay Thai 4pm to 5pm

Muay Thai 5.15pm to 8pm


Wednesday 20th December 2017

Kids Karate 4pm to 5pm

Karate 5.15pm to 8pm



The following classes are cancelled in order to facilitate our quarterly gradings.

Monday 18th December 2017

4.30pm Kids Karate


Tuesday 19th December 2017

4pm Kids Karate

4.30pm Kids Muay Thai

5pm Karate

7pm JKA Karate


Wednesday 20th December 2017

4.30pm Kids Karate

5pm Karate

7pm Muay Thai



Additional Kids Martial Arts Classes

Additional Kids Martial Arts Classes

Bujutsu Martial Arts and Fitness Centre has one of the largest and most successful kids martial arts programs in the southern hemisphere.

Now we are going to make it even bigger by adding further kids karate classes to our timetable.


Our Karate for Toddlers classes run every Monday, Thursday and Friday morning and are ideal for kids aged 2 years to kindergarten.

Our Kids Karate classes run Monday to Friday afternoons. Ideal for 3 years and up.

Commencing Saturday the 21st of October 2017, we are adding two kids karate classed to our program. The classes will run every Saturday morning at 10am and 10.30am.

Our Kids Muay Thai Kick Boxing classes run Monday to Friday afternoons, as well as Saturday mornings at 9am and 9.30am. Ideal for 3 years and up.

Our Kids BJJ classes run every Monday and Wednesday afternoon. Ideal for 7 years and up.


Not only will your kids have fun and get fit, we will bully proof them.


Try a FREE lesson and receive a FREE uniform.


For further information email:


Girls of Bujutsu

Bujutsu affiliates with Japanese Karate Association JKA

Well it’s official!

I have now affiliated with the Japanese Karate Association through the JKA/WF Australia. Thank you Jason Naylor Sensei for welcoming me. I look forward to a very long relationship.

I first started karate in 1988 in my high school hall, back then my school was affiliated with JKA. I left that school when I had to move to Goulburn to join the NSW Police Force.

For those that don’t know, JKA is the LARGEST and OLDEST karate association in the WORLD! They set and maintain the standard of real Shotokan Karate.

This means that in the very near future, as well as offering our Bujutsu Shotokan grades, we will also be able to offer JKA grades.

JKA grades are internationally recognised grades. Nobody can question them. They are accepted right around the world.

For those who want to know more about JKA please refer to their website.

I pride my organisation Bujutsu on providing our members with the best there is to offer in the martial arts world. As far as traditional Shotokan Karate goes, JKA is widely accepted right around the world as the leading body.

Remember, martial arts is not something we dabble in. For the real martial artist, it is a way of life.

See you on the mats.


Kancho Mark Szalajko

Bujutsu Anti Bullying and Child Safety Program

Bullying is a significant problem within our society. Recently, an Australian study reported that 1 in 4 kids ageted between 8 and 14 years reported being bullied every few weeks or more, with the highest prevalence rates being reported by children in Year 5 (age 10-11 years).

This means that 25% of children admitted to being bullied, not just once but regularly. It is unknown how many more kids were bullied but were not confident enough to report being bullied in the study.

Many parents rightly turn to martial arts when trying to help their children to cope with bullying. However, most parents do not realise the full benefits that their children will receive from martial arts training. Furthermore, they have no idea what to look for in a martial arts school. Many parents blindly join the nearest martial arts school to them in the hope that the school owner knows what he/she is doing.

You can a really good insight into the benefits of your children will receive from martial arts training by reading 24 reason why your child should train martial arts.

A significant problem for parents who are seeking help for their children is that many martial arts schools will tell parents, “Yes, we can help your child who is being bullied at school” and “We have an anti bullying progam that will help”.

The reality is most martial arts schools owners, have no formal training in this area, no real life experience in this area and despite their claims they do not have an anti bullying program. They think that just teaching a child how to kick and punch as well as say, “Stop I don’t like it”, is an anti bullying program. An anti bullying program needs to contain much more than that.

Many parents are being tricked into paying for martial arts lessons by some schools who really have no idea what they are doing.

Bujutsu Martial Arts and Fitness Centre has an established Anti Bullying and Chid Safety Program that I personally developed. The program is run through our Karate for Toddlers, Kids Karate, Kids Muay Thai Kick Boxing and our Kids BJJ programs. Our program gives kids the skills they need to live a successful and happy life.

In terms of my own professional experience, I was a member of the NSW Police Force for 23 years, and held the rank of Detective Superintendent, and performed the role of Local Area Commander. As a police officer, I investigated many forms of bullying and assaults, from cyber bullying, to minor physical assaults, to sexual assaults of children and adults, as well as homicides.

I started training martial arts in 1988. I have helped dozens of children who have been the victim of bullying. I have many success stories, including one child who could not look me in the eyes, let a lone talk to me when he first started training Karate with me. Six years later, that child has developed into a confident teenager who holds a black belt in Karate.



What is Bullying?

Bullying includes acts or verbal comments that could ‘mentally’ hurt or isolate a person. Bullying can also involve negative physical contact. Bullying usually involves repeated incidents or a pattern of behaviour that is intended to intimidate, offend, degrade or humiliate a particular person or group of people.
Some examples of bullying include:
  • Spreading malicious rumours, gossip, or innuendo.
  • Excluding or isolating someone socially.
  • Intimidating a person.
  • Physically assaulting or threatening abuse.
  • Making jokes that are ‘obviously offensive’ by spoken word or e-mail.
  • Intruding on a person’s privacy by pestering, spying or stalking.
  • Yelling or using profanity.
  • Criticising a person persistently or constantly.
  • Belittling a person’s opinions.
In today’s environment bullying does not just happen in the school yard or work environment. Thanks to social media, our children can be bullied 24 hours a day, even whilst they sit in the lounge room or their bedroom.

Effects of Bullying

Bullying can have numerous effects on children including; depression and anxiety, increased feelings of sadness and loneliness, low self esteem, suicidal thoughts, anger, aggression, changes in sleep and eating patterns, and loss of interest in activities they used to enjoy. These issues may persist into adulthood.

Relevant Legislation

Within New South Wales, there is criminal legislation that can be used to stop bullying. Some of the relevant legislation includes:


Section 474.17   Using a carriage service to menace, harass or cause offence – Criminal Code Act 1995 (Cth)

             (1)  A person commits an offence if:

                     (a)  the person uses a carriage service; and

                     (b)  the person does so in a way (whether by the method of use or the content of a communication, or both) that reasonable persons would regard as being, in all the circumstances, menacing, harassing or offensive.

Penalty:  Imprisonment for 3 years.


Section 61 Common Assault – Crimes Act (NSW) 1900

Whosoever assaults any person, although not occasioning actual bodily harm, shall be liable to imprisonment for two years.

Some examples of common assault include, pushing, punching, kicking, throwing an object at a person or spitting on them. It can also include threateing to do these things.



Section 545B Intimidation or annoyance by violence or otherwise – Crimes Act (NSW) 1900

(1) Whosoever:

(a) with a view to compel any other person to abstain from doing or to do any act which such other person has a legal right to do or abstain from doing, or

(b) in consequence of such other person having done any act which he had a legal right to do, or of his having abstained from doing any act which he had a legal right to abstain from doing,

wrongfully and without legal authority:

(i) uses violence or intimidation to or toward such other person or his wife, child, or dependant, or does any injury to him or to his wife, child, or dependant, or

(ii) follows such other person about from place to place, or

(iii) hides any tools, clothes, or other property owned or used by such other person, or deprives him of or hinders him in the use thereof, or

(v) follows such other person with two or more other persons in a disorderly manner in or through any street, road, or public place,

is liable, on conviction before the Local Court, to imprisonment for 2 years, or to a fine of 50 penalty units, or both.


(2) In this section:

“Intimidation” means the causing of a reasonable apprehension of injury to a person or to any member of his family or to any of his dependants, or of violence or damage to any person or property, and
“intimidate” has a corresponding meaning.

“Injury” includes any injury to a person in respect of his property, business, occupation, employment, or other source of income, and also includes any actionable wrong of any nature.


Anti Bullying and Child Safety Program

Bujutsu Martial Arts and Fitness Centre does have a formal anti bullying and child safety program that takes a holelistic approach to tackling the problem of bullying.

Our Karate for Toddlers, Kids Karate, Kids Muay Thai Kickboxing and Kids BJJ classes teach children the following:

  • What bullying is
  • The effects bullying has on people
  • It is okay to say no
  • To use the phrase stop I don’t like it
  • To walk away
  • To tell a teacher
  • To tell your parents
  • To step in when they see a friend being bullied
  • We encourage parents to talk to their children about what bullying is and what to do if it happens to them
  • We encourage parents to be good role models
  • To stay calm and always be polite
  • Not to be afraid to defend yourself if you have no choice
  • To only ever use the minimal amount of force necessary to save yourself from harm
  • To recognise that just because someone is bullying you, you do not have the right to physically harm them
  • Not to fall victim to peer pressure and get involved in the bullying of others
  • And of course, how to control and restrain people who attack them
  • We also teach children simple things like making sure they know mum and dad’s mobile phone number
  • Stranger Danger
  • What to do if they are being followed home from school
  • What to do if they are approached by a stranger
  • Fire Safety issues are also covered, such as what to do if your house is on fire, what to do if your clothes catch on fire


Our martial arts programs are based on my many years of experience as a police officer and martial artist. Our program covers so much more than just how to kick and punch.

Please do not hesitate to contact me if you feel that we can assist your family.


Kancho Mark

Director/Chief Instructor

Bujutsu Martial Arts and Fitness Centre

Smeaton Grange H.Q.

Ph: 02 4647 1776



2017 Bujutsu Annual Presentation Day – Book your spot now!

Don’t miss out on this event. Book your spot now!!!!!!!

2017 Bujutsu Annual Presentation Day

This years Annual Presentation Day will be held at the, Mount Annan Australian Botanic Gardens at the Lakeside Pavillion.

Sunday 10th December 2017  10am to 1pm

We received so much positive feedback on last years presentation that we are going to follow the same format this year.

Once again it will be a B.Y.O picnic.
There will be limited under cover seating available and 3 BBQ’s for cooking.
There will be a large grassed area that can seat several hundred people.
We recommend that you bring the following, a cold picnic lunch, or take your chances on using the BBQ, but you could be waiting a while to get hold of one. Remember, it will be 3 BBQ’s for 500 people.
In addition to your normal beverages, you are able to bring your own alcohol to this event, if you so desire.
A picnic blanket is a must to sit on.
Please note that the area will be patrolled by Council Rangers who have informed us that if anyone sticks anything into the ground, such as tent poles, or table poles, they will be fined. Apparently, it is a prohibited act in the Gardens.

Cost: $22 per student
All other family members will be free.

See reception to book a spot.

Every student who attends will receive a trophy.
Additionally, 16 major awards will be presented.

The $22 per student will be used to purchase trophies.

In order to assist with paying for the use of the venue and entertainment of the kids, we will run a Cadbury Chocolate Fundraiser.
Please support this fundraiser if you can. Boxes of chocolates will be available from this Friday. All proceeds will be used to pay for venue hire, entertainment and trophies.

Don’t forget to pop this into your calender. This is the same date that advised everyone of back in December 2016. So long term students have had 12 months notice of this date.

RSVP and payment will be due by: Thursday the 23rd of November 2017.
Please note that we will need to know the number of family members who are attending as numbers are limited.

We hope these arrangements are in line with your expectations.

Please note that we do not issue trophies to students who do not attend the presentation day, so please do not ask.

Also, please be aware that if you miss the RSVP, you will not be able to attend this function.

Shotokan or Shotokai


In view of my son’s and my impending travel to Japan for the 60th anniversary of the establishment of Master Kawanabe Kenjiro’s dojo in Tokyo, I thought I would briefly discuss a topic that is generally not properly understood in Shotokan circles.

Master Kawanabe, now in his 86th year, is a 10th Dan Shotokai Karate who still teaches budo (martial arts) at his Atsugi dojo. His approach is based on study directly under Master Funakoshi Gichin, the founder of Shotokan-ryu and widely acknowledged as the father of modern karate, and other luminaries in the arts of Shin’eiTaido (Jujitsu) and Kendo. From 1950 to 1954 Master Kawanabe studied English Literature at Waseda University, joining the University Karate Club where he first met Master Funakoshi. In 1953, Master Kawanabe became captain of the Waseda University Karate Club. His studies under, and association with, Master Funakoshi were to have a significant impact on his martial development, and the posture and direction he adopted later in life.


The roots of Japanese karate are to be found in Okinawan-Te – Naha-Te, Shuri-Te and Tomari-Te; styles that were based on a confluence of socio-cultural values, and close-quarter battle methods developed under Chinese influence and in accordance with Chinese fighting methods. Okinawa-Te did not develop the massive following that karate would later acquire. Te was centred exclusively in the school education system and training was restricted to the performance of kata.

Shotokan (松濤館), or more particularly Shotokan-ryu, is a style of karate developed from various martial arts by Master Funakoshi Gichin (1868–1957) and his son Gigo (Yoshitaka) Funakoshi (1906–1945). Master Funakoshi was born in Okinawa and is widely credited with popularising Karate-Do through a series of public demonstrations, and by promoting the development of university karate clubs, including those at Keio, Waseda, Hitotsubashi (Shodai), Takushoku, Chuo, Gakushuin, and Hosei. However, Shotokan is not a karate style; it is actually the name of the first official dojo built by Master Funakoshi; a dojo that was destroyed in 1945 as a result of allied bombing during World War II.

Shotokai (松濤會) is the organisation formed in 1930 by Master Funakoshi to teach and spread the art of Karate-Do. The association promotes a style of karate that adheres to Funakoshi’s teachings, in particular the notion that competition is contrary to the essence of karate.

Shotokai, Shotokan and JKA

In the early 20th century Master Funakoshi Gichin re-located from Okinawa to ‘mainland’ Japan, where he conducted karate exhibitions. The first was in 1916 at the Butoku-Den in Kyoto. In 1924 he established the first University Karate club at Keio University, and eventually went on to establish Clubs at Keio, Waseda, Hitotsubashi (Shodai), Takushoku, Chuo, Gakushuin, and Hosei universities.

In 1938, at the age of 70 years, Master Funakoshi’s first dojo was inaugurated in Tokyo. While reference is made to Shotokan-ryu (ryu meaning ‘school’), Master Funakoshi never gave his system a name; he just called it Karate. However, in honour of their Sensei, his students created a sign reading shōtō-kan which they placed above the entrance to the hall where Master Funakoshi taught. The name ‘Shotokan’ is composed of ‘Shoto’, Master Funakoshi’s pen name which literally means ‘the sound that the wind produces when it goes through pine needles’, and ‘Kan’, which means house or meeting place.

Master Funakoshi also founded the ‘Shotokai Association’, the suffix ‘kai’ meaning group, meeting or method. The original name was Dai Nihon Karate-do Kenkyukai, but since 1936 it has been known in Japan as Dai Nihon Karate-do Shotokai. Although Shotokai is not an official style of karate, the students who trained at the Shotokan were members of this association.

In 1949, a student and friend of Master Funakoshi, Isao Obata, founded the Japanese Karate Association (Kyokai), appointing Master Funakoshi in an honorific post as chief instructor, although he remained director of the Shotokan Dojo and the Shotokai group.

The ‘Split’

Unlike other Masters, dissension among his various groups commenced during Master Funakoshi’s lifetime. Differences not only included technical aspects but also the way the martial art was being focused. In 1950 the Kyokai began to develop the rules for competition, and in 1951 began the practice of Jiyu Kumite (free sparring). Master Funakoshi, who favoured kata practice and paired practice (Yakusoku kumite, Kihon kumite) was opposed to this new approach. The Kyokai’s inclusion of free sparring was intended to further popularise the art beyond Japan’s borders, and to establish a competitive (sports) element within karate.

On the very day of Master Funakoshi’s passing on 26 April 1957, his students split into two dominant factions: the Nihon Karate Kyokai (Japan Karate Association, JKA – headed by Masatoshi Nakayama) and the Shotokai (headed by Shigeru Egami). While there were other contributing factors, it appears that one of the primary reasons for the split was Shotokai’s notion, in accordance with Master Funakoshi’s philosophy, that competition is contrary to the essence of karate.

In 1957, following Master Funakoshi’s death, the first Japanese Karate championship was held. Master Funakoshi, who was opposed to tournaments, also maintained an opposition to the differentiation of schools. In his words:

“There is no place in Modern Karate for different schools. I know that there are instructors that claim the right to call themselves founders of ‘schools’. I myself have heard people talk about our schools as Shotokan but I firmly oppose this type of differentiation.”

The Distinction

Shotokai continues to refrain from competition because its founder, Master Funakoshi, was also a Confucianist philosopher and scholar, who taught that there are ‘no contests in karate’.

The Shotokan (Nihon Shotokai Headquarters), while fundamentally maintaining the style taught by Master Funakoshi, now encompasses more fluid and elastic movements, using low stances and positions, together with long and interconnected attacks with a long influence radius. This evolution required each attack or defence to extend to its maximum; a positional exaggeration intended to accumulate maximum energy.

Shotokai Karate differs much from other Shotokan branches (JKA, SKI, ITKF, SKA) in that it also emphasises spiritual practice over competitive tournaments. The traditional 15 kata proposed by Master Funakoshi are practiced in the same way as in other forms of karate, although Shotokai emphasises smooth, flowing movements rather than the sharp, snappy, rigid movements of other styles. This does not mean that the style is gentle, but rather it emphasises ‘decontraction’ for effective hand and foot strikes. Master Egami found that executing movements in a relaxed state of mind and body, focusing on suppleness and relaxation, was superior to an approach that focuses on tenseness to generate force.

While competition (sports karate) is shunned, kumite practice certainly exists in Shotokai schools; although it does not form the basis for karate practice. Shotokai kumite often emphasises full strength / full contact attacks; activities that are tightly controlled in order to reduce the chance of injury.

However, the essence of Shotokai is found in the tactic of ‘sen no sen’ – ‘irimi – the ability to predict an opponent’s intent. A seasoned practitioner should be able to predict, anticipate and, if necessary, respond to a threat often before there is any visible movement. This is the ultimate representation of Master Funakoshi’s statement: ‘there is no first attack in karate’.

L.S. Gray
Hanshi, 8th Dan

Bujutsu fighters dominate the ISKA NSW Open – winning 23 State Titles

On Sunday the 12th of March 2007, Team Bujutsu attended the ISKA Australia NSW Open which was held at the Whitlam Centre – Liverpool.

The team included, Karate fighters, Muay Thai fighters and Brazilian Jiu Jitsu fighters. I am very proud to report that Team Bujutsu dominated the tournament across a wide range of categories.

Team Bujutsu ended up with 23 State Titles, 9 second places and 5 third places.


These results are testament to the quality of training Bujutsu students receive, along with hours and hours of dedicated training put in by our competitors.


I could not be happier with the results our students have obtained.


Results as follows:

Kancho Mark Szalajko

1st place: Synchronized Kata and Self Defence

2nd place: Traditional Forms


Senpei Jessica Graydon

1st place: Synchronized Kata, Traditional Forms, Sumo

2nd place: Points Sparring

3rd place: Traditional Weapons, Clash Sparring and Sword Combat


Nicole Stoddart

1st place: Synchronized Kata and Traditional Forms

2nd place: Points Sparring

3rd place: Traditional Forms


Nathan Simpson

1st place: Extreme Forms, Extreme Weapons and Showmanship


Cooper Najjar

1st place: Traditional Forms and Traditional Weapons


Polly Charlton

2nd place: Brazilian Jiu Jitsu


Blair Geraghty

1st place: Point Sparring, Clash Sparring, BJJ, Koshiki and Light Kick

2nd Light Kick one age bracket up, Sword Combat

3rd Sumo

Rodney Kelly

1st place: Brazilian Jiu Jitsu

Jessica Garzaniti

1st place: Brazilian Jiu Jitsu


Jon Healy

1st place: Brazilian Jiu Jitsu


Tim Wardrop

2nd place: No Gi Jiu Jitsu


Adrian Castro

1st place: Brazilian Jiu Jitsu


Cade Melia

2nd place: Continuous Sparring


Jake Stevenson

1st place: Continuous Sparring


Isabell Everitt

1st place: Continuous Sparring


Billie-Charlotte Roberts

2nd place: Point Sparring


Jayce Roberts

3rd place: Point Sparring


Ian McCarvil

3rd Brazilian Jiu Jitsu


Kancho Mark Szalajko



Polly 120317      Jon 120317 Rod 120317 Adrian 120317 Jess 120317 Mark Szalajko 120317 isabell 120317 nathan 120317 Nicole 120317 Cade and Jake 120317  Cooper 120317 Jessica Graydon 120317

Blari 120317 Billie 120317



Bujutsu admitted into the Australian Karate Federation

Today we received formal advice that Bujutsu Martial Arts and Fitness Centre has been admitted into the Australian Karate Federation.

The Australian Karate Federation:

is the national governing body of karate in Australia recognised and endorsed by the federal government, the Australian Olympic Committee and the Australian Sports Commission. The AKF is a member of the World Karate Federation (WKF). The WKF is recognised by the International Olympic Committee as representing the sport of Karate.
The AKF is the Australian Government recognised body to conduct NCAS (coaching) and NOAS (officiating) accreditation courses for karate.


Furthermore, that Kancho Mark Szalajko has been recognised as the Head of Style at the rank of 4th Dan.


Our members will be aware that Bujutsu was already a member of the NSW Karate Federation.


This is a significant achievement for Bujutsu. Bujutsu is the only school in our area that can now offer its karate students the ability to make the NSW Karate Team, the Australian Karate Team and a pathway to the Tokyo 2020 Olympic Games. For those that don’t know, the 2020 Olympics will be hosting Karate at the Olympic games for the very first time. Both Kumite and Kata will be on display.


Bujutsu students are currently competing in an attempt to make both the NSW Karate Team and the Australian Karate Team.


You can learn more about our karate at:



From little things, big things grow.




Kancho Mark


AKF Australia