Put your delimiters on the second parameter of the constructor.
*tokenize
StringTokenizer stk = new StringTokenizer(thePhrase,"-");
*load into an array
String[] StrArray = new String[stk.countTokens()];
int i = 0;
while(stk.hasMoreTokens())
{
StrArray[i]=stk.nextToken();
i++;
}
*use as you wish, using the index, starting at 0
System.out.println(StrArray[myIndex]);