Body By
  • GET STARTED
  • My

​Body By Karate

The Karate community has come together to develop the art of conditioning empowering and inspiring a new era of human capability.


Who We Are -

Real moments captured at Body By Karate Affiliate Gojos during trainings, around the globe

​We are the Martial Artists aspiring to improve our craft

We are the human-beings aspiring to improve and discover our selves

We are the dreamers, the enthusiasts of action and adventure, who wish to train like our heroes

We are the tired - tired of the bland, the uninspired, the superficial -
who want more for ourselves out of our training

We are the adept who never stop exploring the possibilities of our own capability

​
​We are Bodies By Karate



What We Do - 

Try the “Firearms” KiC - for time.
Compare scores to other practitioners’ on the KiC Board.
*Scaled variations available for all levels; up for the challenge?

 KiC  ​

KARATE INTENSIVE CONDITIONING

KiCs are the Karate Community's secret weapon for effective, efficient conditioning

KiCs connect the art with conditioning in a deep, meaningful way, and develop a body that is not only fit, but fit with a skillset

KiCs are designed to supersede fitness workouts and exercise tradition by developing capabilities and processes of the mind, body, & spirit

KiCs often incorporate mindfulness, flow, interactive, perceptive, and visualization functions, as well as specific
reaction, distance perception, rhythm, pattern recognition, and accuracy of fundamental movements
​...
faculties that are as much mind as they are body


By providing the context of Karate as a functional basis for the training,
KiCs give our body purpose, rooted in a corporal art

​
​
We KiC
kic  the  new  wod
Inspired & Intensive; Human & Holistic
Mind Body Spirit
​Conditioning
​

KiC it Today

​

When I closed my eyes to sleep after my first workout, I had the (good) feeling of feeling every cell in the body, as if everything was active! I've never felt that before! - Ariane (Body By Karate RJ)

KiCs to Get Started:


"Firearms"

#QuickKiC     #BoulderShoulders     #RapidFire     #ArmedAndDangerous
  • 100 Shoulder Taps​
  • 100 Short Pushups
  • 100 Weightless Overhead Presses
  • 100 "MRAJ" Punches​
As Fast as Possible
​* Elite - Try Handstand Shoulder Taps
Shoulder taps

  • Assume a solid pushup position - hands and balls of the feet on floor, elbows and knees extended nearly 100%, fingers spread wide, legs, glutes, and core firm
  • Maintaining a balanced position, lift right hand off the floor and touch it to right shoulder
  • Place hand back floor, quickly, but softly, making as little noise as possible 
  • Repeat identical movement with the left arm
  • Keep core engaged, and maintain as balanced position as possible, with as little additional body movement as possible 
short pushups
  • From a pushup position, lower to one inch, or 3 cm off the ground
  • Legs, core, and glutes are engaged and firm
  • Triceps, shoulders, and chest are ready for action
  • Pushup, but stop before elbow and forearm reach 90 degrees
  • Repeat repetitions over as short a range of motion as possible, deliberately and explosively 
weightless overhead presses
  • Hands up, back straight, knees slightly bent
  • With hands in fists and palms facing in, punch straight upwards with both hands simultaneously
  • Just before 100% full elbow extension, retract arms suddenly, bringing them down, at least below eye level
  • Extend upwards again, quickly and forcefully  
  • Execute vigorously
* Imagine your Favorite Sports Team or Karate Athlete just won the Championships 
"MRaj" punches
"Maximum Reps And Jerk" Punches - Full Speed, alternating punching hand 
  • Assume a side stance, or a comfortable standing position with feet a little more than shoulder width apart and toes pointed forward, or slightly inwards
  • Bend knees and tighten fists
  • To start, place one fist on body, touching ever so slightly, about mid-torso level, with palm facing upwards, elbow bent considerably, and pointed straight backwards, but wrist straight and in line with forearm 
  • Hold the other fist extended out in front of the body around solar plexus height, with palm side facing either straight down or thumb knuckle twisted 45 degrees upwards (wrist remains straight)
  • Simultaneously shoot torso hand straight forward towards solar plexus position, and jerk extended hand back to torso position, both arriving at exactly the same time 
  • Fists tight
  • Twist hips rapidly and synchronously to generate torque to accelerate the punches
  • Engage lats and chest as a support and 'seat' for shoulders, ensuring that the punching force moves kinetically through the entire body, not isolating load in the shoulders
  • Keep elbows down and do not allow them to 'flair' out to the sides during punch
  • Punch in a straight line
  • Minimize any elapsed time between punches by maximizing the body mechanics efficiency and fluidity between consecutive reps 
  • Minimize the time each punch is at its most extreme position, maximizing the jerk, or change in acceleration at every increment 
Punch so fast that the movement becomes a blur to the naked eye, but try not to lose count
* Handstand shoulder taps
  • Assume a balanced handstand position - spine aligned and vertical (conscious not to arch back), arms and shoulders extended beside ears, gaze to a fixed point, belly in, legs glutes and core engaged, toes pointed to the sky
  • One at a time, lift each hand up and touch its corresponding shoulder
  • Be rhythmic and deliberate
  • As little unnecessary motion as possible
  • Quick reps, but soft impact rom the hands on the ground - silent reps
  • Breathe naturally

Note: Prep work can be done from a wall assisted handstand, same principles apply



"M.O.M." (Mind Over Matter)

#Mindfulness #Isometric #MentalToughness #StillnessCulture #HiMom
  • 2 minute Square Stance Hold
  • 2 minute Plank
  • 2 minute Leg Lift Hold
Repeat for 1 minute each

​* Elite - How many minutes can you hold?
​Square stance hold

Square Stance Hold
  • Knees bent, advanced to 90 degrees
  • Feet pointed outwards at 45 degrees from the central focal line 
  • Back straight and vertical
  • Tail bone tucked directly below spine, as in an upright, comfortable seated position
  • Abdominals engaged with navel retracted slightly inwards
  • Arms up 
PLANk
  • Resting on forearms and balls of the feet, hold body as steady as possible
  • Make sure legs, arms, shoulders, back, core, and glutes are all engaged
  • Do not allow lower back to dip and crumple, instead engage legs and abdominals more upon feelings of fatigue
  • Be conscious of whole body, and try to remain as still as possible, with steady, consistent breathing
  • Enjoy the stillness
LEG LIFT HOLD
  • Lying recumbent and seated on the hands, lift legs to about 6 inches (15 cm) off the floor 
  • Feet together, knees straight, back in complete contact with ground (no arch)
  • Hold this position, without rocking
  • Focus the gaze
  • Breathe



"QuadKramp"

#Legday     #ThunderThighs     #Plyos     #Explosiveness     #EveryMinuteOnTheMinute
5 minute EMOM of:
  • 20 Squat Jumps​
Then..
  • 10 Burpee Tuck Jumps - For Time
Score = Burpee Tuck Jump Time
​* Replace Tuck Jumps with Box or Pad Jumps, when available
 squat jump (SJ)
  • Hands up, back straight
  • Bend knees & lower center of gravity until thighs are at least parallel with the ground
  • Without hesitation, explosively spring upwards
  • Allow leg, feet, & core stabilizer muscles to quickly contract, ejecting entire body off the ground
  • Make as little noise as possible upon landing
burpee tuck jump 
  • Hands up, back straight, ready for action 
  • Drop to a pushup plank position, placing hands and balls of feet firmly on floor
  • Damp any impact by allowing prompt flexion of elbows, wrists and toes
  • Lower completely, allowing body to rest on the earth for a split second
  • Immediately push up, in no certain terms, simultaneously pop feet forward and hinge at the hips to return to a stand with knees slightly bent
  • When balanced, jump vertically as high as possible, raising both knees to the chest

* To replace tuck with (Box or Pad) Depth Jumps,  execute initial movement facing elevated surface and simply jump forward and upward, landing balanced upon that elevated surface; then jump back down, landing softly on the ground, to commence next rep. Work with an elevation suitable to your capability and preparation.

** Coach Sensei Hint: Softer landings mean better development of damping mechanisms within key, functional movement patterns via myofascial and musculoskeletal elasticity and nervous system (PNS & CNS) coordinated control. This can be effectively gauged by the amount of noise emitted upon landing, the less noise the better the conditioning result. 



​"Arm Me"

#5MinutesOrLess #RoundKiC #TwoSpeed #LeftBrainRightBrain #FitwithaSkillset
5 Rounds (5 minutes) of:
  • 15 seconds -  "MRAJ" Single Punches 
  • 15 seconds - "SSS" Single Punch
  • 15 seconds - "SSS" Single Punch Other Side
  • 15 seconds - Rest
* For an Extra Challenge- Go Twice (10 minutes)
"mraj" punches
"Maximum Reps And Jerk" Single Punches - Full Speed, alternating punching hand 
  • Assume a side stance, or a comfortable standing position with feet a little more than shoulder width apart and toes pointed forward, or slightly inwards
  • Bend knees and tighten fists
  • Hold one fist about mid-torso level, palm facing upwards, touching body ever so slightly, elbow bent considerably, pointed straight backwards, but wrist straight and in line with forearm 
  • Hold the other fist extended out in front of the body around solar plexus height, with palm side facing either straight down or thumb twisted 45 degrees upwards
  • Simultaneously shoot torso hand straight forward toward solar plexus position, and jerk extended hand back to torso position, both arriving at exactly the same time 
  • Fists tight
  • Twist hips rapidly and synchronously to generate torque to accelerate the punches
  • Engage lats and chest as a support and 'seat' for punches, assuring that the punch is emitted from the whole body, and not isolating load in the shoulders
  • Keep elbows down and do not allow them to 'flair' out to the sides during punch
  • Punch in a straight line
  • Minimize any elapsed time between punches by maximizing the body mechanics efficiency and fluidity between consecutive reps 
  • Minimize the time each punch is at its most extreme position, maximizing the jerk, or change in acceleration at every increment 
Punch so fast that the movement becomes a blur to the naked eye
"sss" single punch
"SSS" (Slow Strong Squeezed) Single Punch
  • Start in a side stance, or comfortable standing position, legs slightly wider than shoulder width and toes pointed forward
  • One arm out palm down, and one arm back palm up, touching torso, both fists tight
  • During the entire 15 seconds, one punch will travel from torso position with elbow pointing back, to full extension out in front, while the other hand will retract and rotate to that elbow back position
  • Slowly and strongly, using energy to contract and recruit all muscles
  • Execute a controlled and focused straight punch, notwithstanding excess muscle recruitment
  • The whole body should be solid, extremely stable and balanced
  • Everything is engaged from legs, core, glutes, chest, back, neck, feet and toes to the hands and forearms 
  • Steady breathing
  • The movement is one punch for 15 seconds, then the same on the other side


​

​"Baby Got Back Kick"

3 Rounds of:
  • 5 Spinning Back Kicks, Per Side
  • 10 Squat Back Kicks (Alternating)
  • 10 One-Legged Burpee - Back Kicks
  • 100 Superman Flutter Kicks

​* Elite - Spinning Back Kicks become
​ Jump Spinning Back Kicks
spinning back kick
squat - back kick
one legged burpee - back kick
superman flutter kicks
* jump spinning back kick
  • Start in a fighting stance or a side stance, with hands up and knees bent slightly
  • Jump and rotate body simultaneously
  • Begin to bend back knee and angle its kicking foot and lower leg to become parallel with ground
  • Pull in extremities, coiling skeleton pre-kick 
  • Rotate head and gaze in direction of path of kick
  • Pull back toes and ball of the foot, exposing heel in kicking direction
  • Right before the body reaches position with chest and abdomen facing away from desired kicking direction, at the height of the jump, launch kick backwards with concentrated force  
  • Upon full extension, retract kick suddenly, recoiling fully and bringing heel to buttocks
  • Land softly, and eliminate impact by avoiding any noise emission
  • Resume fighting stance on other side



ENGAGE THE COMMUNITY


​© 2021 Body By LLC. All Rights Reserved 
  • GET STARTED
  • My