Karate Training Programs PDF

Karate Training Programs:
How to build striking power on a shoestring budget

Authored and published by Owen Johnston
For more details on the progressions, view my full guide, which is also
available for free at my website: www.bodyweight.biz
Owen Johnston https://www.youtube.com/bodyweightbiz
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Copyright Information
Karate Training Programs

Fitness Instruction
Authored and published by Owen Johnston
Owen Johnston, 2017. Licensed under the Attribution NonCommercial
NoDerivatives 3.0 License - http://creativecommons.org/licenses/by-nc-nd/3.0/
You are encouraged to share the book, print it out, and upload it to other sites. I want
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About the author
I have over 10 years of teaching experience, including martial arts instruction, strength
coaching, and personal training. I have worked with many types of athletes, including
professional boxers, amateur wrestlers, karate students, and gymnasts of varying levels of
ability. Visit my site for more information, free downloads, and strength training playlists:
http://www.bodyweight.biz/
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Disclaimer
This guide is intended for people of good health and physical condition. The training
methods and advice in this guide may not be for everyone. Always consult your physician
before starting a new exercise program. I am not a physician, and as such, nothing in this
guide should in any way be taken as medical advice or a substitute for medical advice. Also,
this guide should not be used to replace advice from your personal physician.
Physical activity always carries with it a risk of injury. When you practice the training
methods in this guide, always practice proper safety precaution, use proper technique, and
apply common sense. The author can not assume any responsibility for any injury, illness, loss
or damage that may result from following the training methods in this guide.
Lastly, this guide is not a replacement for formal instruction. Be sure to seek out a
competent, qualified instructor who may carefully observe your progress and provide
feedback. This guide is intended primarily to be a supplement to, not a replacement for,
formal training.
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Table of Contents
Karate Approach to Calisthenics - 9

Karate Approach to Calisthenics, part 2 - 13
Hojo Undo - Supplementary training exercises for karate - 17
Wall mounted car tire makiwara board project - 19
Karate Training Programs - 25
Beginner Karate Training Program Full Body - 27

Intermediate Karate Training Program 1 Full Body - 29
Intermediate Karate Training Program 2 Upper / Lower Split - 31
Advanced Karate Training Program 1 Upper / Lower Split - 35
Advanced Karate Training Program 2 Three Way Split - 39
Short and Brutal Karate Training Program (abbreviated advanced program) - 45
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A Karate Approach to Calisthenics
To view my video on this subject, visit my YouTube channel, where you will find my
playlist titled Karate Training.
https://www.youtube.com/bodyweightbiz
Like many of my generation, I grew up watching movies like The Karate Kid,
Kickboxer, Enter the Dragon, Drunken Master, and Rocky. The larger-than-life characters
from these films wowed us with their fighting skills and never-give-up attitudes.
A common theme they all share is that the main character is an underdog who must
train hard to become a better fighter and overcome his seemingly invincible opponents. The
training methods employed often include some tough calisthenics skills. Im sure we all
remember seeing Rocky do uneven pull-ups in the second film, and dragon flags in the fourth.
The perseverance of our heroes, the amazing skills they learned, and the rigorous training
methods they endured inspired many of us to take up martial arts and training ourselves.
Bruce Lee popularized the dragon flag as well as other difficult bodyweight feats, like
his two finger push-ups. He espoused improving your athletic performance in order to
improve your martial performance, as well as to help fully express the human body. Certainly,
the martial-calisthenics connection is as old as man, yet Bruce was a great catalyst in the
popularization of martial arts in America, inspiring many to train hard like he did. He said,
Life is never stagnation. It is constant movementas well as constant change. Things live by
moving and gain strength as they go.
I didnt fully understand the implications of these words until I got into Progressive
Calisthenics. There are certainly comparisons to be made between learning progressive
calisthenics and martial arts. Coach Wade made some of these comparisons in The Tao of
PCC. He brought up some important similarities to martial arts. nobody can remember a
hundred techniques in a fight. What matters are the principles you absorb. You learn the
form, you absorb the form, you discard the form.
Our training shouldnt keep us stuck in a rigid form, but instead be directed to the
fullest expression of ourselves with utmost efficiency and simplicity. In Jackie Chans older
films, many of his characters often went through a transformation from a struggling student
to a graceful, efficient and powerful athlete. The training was generally harsh, but once he
absorbed the principles of his masters art, he was ready to face the next challenge!
Like the progressive calisthenics approach, traditional power training and body
conditioning methods in Okinawan karate focus on bulletproofing the joints, improving
flexibility, and building holistic strength.
There are a number of progressive bodyweight movements taught in Okinawan

karate, including knuckle push-ups, fingertip push-ups and ultimately, wrist push-up
variations. The exercises have very direct benefits for bunkai or application of kata.
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Of course, these exercises shouldnt replace previous progressions, but supplement

them. Also, dont overdo it with directly training the joints. Be sure to allow plenty of
time for your connective tissues to adapt.
To regress any of these variations, you can practice them using an incline (wall,
chair etc) or you can simply create less demanding leverage by kneeling instead of
performing them from your toes. You could also adapt the Convict Conditioning push-up
progression to these variations. (Coach Wade has already covered this for fingertip push-
ups in Convict Conditioning 2.)
Warm up your hands and forearms properly before working knuckle, fingertip or
wrist push-ups. Afterwards, shake your hands out, and stretch your fingers and wrists.
Like most push-up variations, knuckle push-ups strengthen most of the muscles
used in straight punches. Knuckle push-ups also strengthen the wrists and knuckles, and
help toughen up the skin. A course of fingertip push-ups, grip work, pull-ups, and proper
use of a heavy bag will help you punch as hard as Rocky Balboa!
Fingertip push-ups strengthen the finger extensor muscles. Naturally, they provide
direct benefits to strikes using extended fingers. Fingertip push-ups can be progressed by
doing push-ups on fewer fingers.
Wrist push-ups strengthen the wrists for various strikes, and have very specific
benefits for ox jaw and crane techniques. This push-up variation is done on the backs
of the hands. You can also regress this exercise (make it easier) by having one palm on
the training surface instead of having both on the backs of the hands. Practice this way on
both sides to maintain symmetry in training.
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A stretch commonly done in gymnastics will be useful in preparing for a wrist

push-up progression. Sit in a kneeling position, look straight down at your knees, lean
forward slightly and place the back of your hands on the ground, directly in front of your
knees. Naturally, leaning forward will put some of your weight onto the backs of your
hands, with the fingers turned inward. Cautiously lean into your hands until you feel mild
discomfort. Hold this stretch for 10-30 seconds, then come up and shake your hands out.
Repeat 1-3 times.
There are hidden steps between this stretch and a wrist hold in the top position
of a kneeling push-up. First, gradually build strength and flexibility in the wrists with the
stretch until you can put moderate pressure onto the backs of your hands with little to no
discomfort. The next part of the progression is to move your hands a few inches forward
from the starting position and unfold your hips slightly as you start putting pressure on
the backs of your hands. Imagine that you are trying to move a little closer to perfect form
for push-ups (hips locked out, weight carried through arms and hands). Find the most
difficult position that you can hold for 10-15 seconds when you put mild to moderate
pressure on your hands. Gradually work towards the full kneeling push-up wrist hold.
Wrist pushup progression with beginner goal and progression goal for each exercise:
Beginner: Seated wrist hold on back of hands 1x5 seconds; 2x15 seconds
Novice: Incline wrist hold 1x5 seconds; 2x10 seconds
Intermediate:
Wall wrist push-ups 1x10 reps; 2x10 reps
Incline wrist push-ups 1x5 reps; 2x7 reps
Kneeling wrist push-up hold 1x5 seconds; 2x7 seconds
Kneeling wrist push-ups 1x5 reps; 2x7 reps
High intermediate:
Wrist push-up hold 1x5 seconds; 2x7 seconds
Advanced:
Half wrist push-ups 1x5 reps; 2x7 reps
Full wrist push-ups 1x5 reps; 2x7 reps
Elite: One arm wrist pushups - 1 rep each side

You can regress any of the above exercises by performing them one palm on contact
surface and the back of the other hand on the contact surface. You can progress any of these
exercises by balling your hands up into fists as you ascend to lockout. Press through the backs
of the hands as you do this as you straighten your wrists out, squeeze your fingers, and make
fists. Pattern this movement from a seated wrist stretch on the backs of the hands (as done in
gymnastics), to get used to it.
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Programming and volume for wrist pushups are straightforward. Since the joints
dont adapt as quickly as the muscles, and the wrists can tend to be injury prone, be
conservative about volume. Practicing wrist push-ups once a week for low sets of low reps
is a good rule.
A few options for programming wrist training:

1) Adding it to an existing joint specialization session; see Convict Conditioning 2 for a
template
2) Doing some wrist stretches, holds and/or pushups as part of your warm-ups for
practice (whether karate or a sport that needs strong hands/wrists)
3) Doing some light stretches and other exercises as part of rehabilitating your wrists (of
course, this will depend on what exercises your physician recommends)
4) Training wrist holds after a session of pushups
5) There are many other possibilities depending on your own needs, goals, experience,
etc.
Martial arts and calisthenics can work hand-in-hand to develop all of the qualities
needed for the development of strength and technique. I hope that you, dear reader, find
my examples of this to be clear and useful. The Okinawan martial arts and the methods
that Coach Wade wrote about are ancient, but are still around because they work, and can
work well together!
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A Karate Approach to Calisthenics, part 2
To view my video on this subject, visit my YouTube channel, where you will find my
playlist titled Karate Training.
Getting to a high level in martial arts requires balance, power, flexibility, and strength.
In striking oriented arts such as karate, ones joints and connective tissues must also be
directly trained. Lastly, the body must be trained holistically in order to develop the needed
coordination and power in techniques.
In the previous article, I discussed karate style training for the upper body. Now, I
would like to go into detail about specific calisthenics exercises that strengthen the lower body
and midsection. These exercises also help with balance, tension-flexibility, and coordination.
This helps to prepare the student for more advanced training methods, including power
training, which I will detail later.
Lastly, the exercises I detail will start with general strengthening exercises such as
squats, and gradually become more and more specific to karate techniques and stances. This
helps develop focus in ones strikes as well as rooting and smooth transitions in stances and
footwork. Of course, it also helps develop coordinated, full body strength against resistance,
which sets the stage for training a makiwara board or heavy bag, and for power training.
Lower body exercises - quads, glutes, calves

Squats train not only the legs, but also the back to some degree when performed with
proper alignment. The importance of posture cannot be overstated for exercise, as well as for
combat. When training squats, look forward, keep your elbows in tight to the torso, and
visualize protecting your centerline from your opponent. Breathe deeply on the way down,
brace your abdomen, and slowly exhale on the way up. When breathing out, make sure to
keep your abdomen braced and engage it as fully as possible in exhalation. Imagine that you
are collecting energy on the way down and filling up your abdomen with it. Lastly, try pulling
both hands back into a karate hikite position (fists chambered at hips) as you lower and
inhale. As you stand and exhale, open your hands and slowly extend your arms in front of you
while rotating your fingers so that they point straight up. This is like performing a slow and
controlled palm strike with both arms.
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Coach Wades amazing progressions for squats and bridges in Convict Conditioning, as
well as the calf raise progression Convict Conditioning 2, can give your lower body all the
strength it needs. Work up to the progression standard for squats (step 5), while performing
them karate style as detailed above. Also work up to the progression standard for short
bridges (step 1 of the bridge progression) and for standing calf raises (also step 1). These will
prepare you for the exercises to come. Of course, if you want a massive calves and a back made
of steel, aim for the master steps of calf raises and bridges! For now, lets move on to
specialized karate-style calisthenics training for the lower body.
Glute and hamstring training

Many martial arts practitioners seem to forget the importance of paying attention to
this area of the body. The glutes act as the antagonist to the hip flexor muscle group, called the
Iliopsoas. Its important to train both to maintain muscular balance and prevent injury. Both
muscle groups are incredibly important in stances and kicking. This goes back to the idea of
training for holistic strength. Below is a short progression of exercises to help develop the
glutes and hamstrings. All of these can be performed without a partner or any special
equipment.
Glutes / hamstrings progression with beginner goal and progression goal for each
exercise:
Beginner: Short bridges 1x10 reps; 3x50 reps
Novice: One leg short bridges 1x10 reps; 3x40 reps
Intermediate: Foot elevated short bridges 1x10 reps; 3x30 reps
High Intermediate:
Foot elevated one leg short bridges 1x10 reps; 3x20 reps
Hip thrusts 1x7 reps; 2x20 reps
Advanced: Foot elevated hip thrusts 1x5 reps; 2x15 reps
Stance training
Now were ready to apply your strength to stances! These methods will drastically
improve your rooting, balance, and coordination. Also, the deeper you go with each of these
stances, the harder they become, and the more of a deep, isometric stretch you get. This helps
develop tension-flexibility, which is an integral part of the striking oriented arts, especially
kicks!
Even if you are strong at squats, dont be afraid to work on wall sit along with squats to
start getting ready for the isometric work to come. After a tough lower body session, just put
your back to a wall and slide down while bending your knees until your hamstrings are at a 90
degree angle to your feet. Aim to hold this for 20-60 seconds, then take a short rest, and
perform the exercise once more. Build up to at least 2 minutes total time in wall sit.
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This exercise is also useful as a remedial exercise if youre coming off an injury and
your physician has cleared you for training. Just remember to ease into it slowly and practice
safely. Dont let your knees go past your toes during wall sit, or go below a 90 degree bend at
the knees. Take deep breaths, brace your abdomen during the exercise, keep your heels
planted, and your back straight. If any pain develops, immediately stop the exercise.
Stance Training Progression Build up to

Beginner: Wall sit 2 minute hold
Intermediate: Horse stance 10 minute hold
High Intermediate: Lunge / front stance 2 minute hold
Advanced: Tree pose 30 second hold per leg
Advanced: Cossack squat / back stance 2 sets of 10 per leg
Power in techniques
Once you have built up the requisite foundation of strength in stances and movement,
it is time to work on power. To throw powerful strikes and kicks, one must be able to utilize
strength quickly and in a coordinated way. The bodyweight exercises given previously helped
to not only build strength, but coordination. What we need now is to work on acceleration!
Below is a progression of techniques that may be used to build power in kicks. It can be
modified to include roundhouse kicks instead of front kicks. Keep the sets high, but the
repetitions low to moderate. An exception can be made for bunny hops, if you would like to
build endurance. When practicing, remember to block. Blocking involves quickly pushing
off the floor in order to transfer your momentum upwards. Keep your knees pointed forward
when youre in the air, and keep them bent when landing, so that they dont absorb too much
of the shock.
You will be ready to move up to the next exercise in the progression when you are able
to consistently perform a skill with confidence, improved power, and little to no technical
flaws. In the jumps and bunny hop, you may measure your performance by the height of the
jump or hop.
Front Kick Power Progression

Beginner: Straight jump
Novice: Tuck jump
Intermediate: Bunny hop
High Intermediate: Front kick from squat
High Intermediate: Front kick from lunge
Advanced: Jumping front kick
Advanced: Lunge to jumping front kick
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Abdominal training and tension-flexibility

Karate also requires a strong core and the ability to contract your muscles throughout a
range of motion. Midsection holds and leg raises are incredibly helpful in developing
contractile tension in the muscles needed for kicking. I cover progressions for both in my
Calisthenics Progressions article in my full guide.
The side kick progression trains the sides of the abdomen (obliques) and develops
tension-flexibility in the legs. Before beginning the progression, build up your legs with squats
and your abdominals with midsection holds and/or leg raises. This will give you the holistic
strength needed.
Side Kick Progression Build up to

Side plank 2 minute hold on each side
Side elbow plank 2 minute hold on each side
Side plank hip raises 2 sets of 20 on each side
Side leg raises 2 sets of 20 on each side
Standing side leg raises 2 sets of 10 on each side
Standing side leg hold 10-30 second holds on each leg
Side kick 50 per side
Exercises performed in the video -

Foot elevated short bridges
Foot elevated one leg short bridges
Hip thrusts
Horse stance
Tree pose
Lunge
Vertical bunny hop
Front kick from lunge
Side leg raises
Standing side leg hold
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Hojo Undo - Supplementary training exercises for karate
"Hojo Undo", or "supplementary exercises", is a Japanese term that refers to training

methods commonly used in traditional Okinawan karate. The exercises were designed to be
very specific to karate training and helped develop breathing, posture, coordination,
functional ambidextrous strength, and conditioning. The tools have traditionally been simple
and improvised with some creativity and materials that are affordable or readily found for free
- mostly wood, rope, straw, and stone.
If you want more ideas on the old school Hojo Undo methods, including how to
construct your own equipment, view my Google+ collection on the subject -
https://plus.google.com/collection/0xyZWB
I have a playlist on my YouTube channel titled Karate Training, which includes the
videos mentioned in this article.
Now, I will list and shortly describe the Hojo Undo implements that I have personally
taught and worked with.
"Chi ishi" - weighted levers; aka "strength stones"
"Makiage kigu" - wrist rollers, normally a weight hung from a wooden handle via rope,
and used to develop the wrists and forearms.
Tan it is like a modern barbell, and made from a wood post that has concrete
weights on each end. I used a steel barbell for the exercises recommended in 'The Art of Hojo
Undo.' It is also a good idea to train bojutsu (staff technique) movements with a barbell that is
light enough for you to use.
Impact Tools of Hojo Undo that I personally use.
Jari Bako - A bowl or bucket filled with sand, smooth stones, marbles, or even rice or
beans. It is used by striking your fingers into it, in order to condition your fingers and
fingertips.
"Makiwara" - Padded striking post. Traditionally, rope is used to bind a pad of rice
straw to the top to create a striking surface. (Maki = roll; Wara = straw.) Other materials such
as duct tape are suitable, however. Other traditional types of makiwara include age-makiwara
(hanging), ude-makiwara (round on all sides), tou-makiwara (bamboo stalks or cane). The
smaller and more commonly seen makiwara boards are usually made of a pad that is covered
with canvas and fixed to a board, then mounted to a wall. There are some variations, such as
clapper and portable makiwara.
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In my video Poor Mans Strength Training Hojo Undo Lifting Tools, I demonstrate
some Hojo Undo exercises. In order of appearance, the objects and tools I use are bricks, an
old gear on an axle, and two chi ishi (strength stones). We made the chi ishi from
materials we had in the tool shed. Both use a grind stone as the weight. A pool stick was used
for one chi ishi and an axe handle was used for another. The wrist rollers were made from
dowel rods, electrical wire, old vacuum cleaner cords, and rubber tarp straps with S hooks.
Instead of wires or cords, you could use rope. For weight, you can use weight plates (start with
3 to 5 pounds if youre a beginner), or a milk or juice jug at least partially filled with water.
Make sure you wash the jug well before use. You could also pour some gravel or sand into the
jug.
Hojo Undo also includes the use of bag work. Old car tires may be taped together
(gorilla tape is recommended) and used as a replacement for a heavy bag. Auto repair shops
usually give car tires away for free if you ask nicely since they normally have to pay for the
tires be hauled off. We have put together two tire setups for kicking, and for weather
protection, we use tarp secured with bungee cords. Instead of bungee cords, you can use
rubber tarp straps with S hooks.
We also constructed a wall mounted car tire makiwara board. A description of the
project, along with pictures of it, starts on the next page. I have recorded videos of uses of the
car tire setup and the makiwara board.
It didn't cost us a cent to put these together, except for the weight plates I use with the
wrist rollers, and the gorilla tape. The rest of the materials we already had, except for the car
tires, which I obtained from auto repair shops.
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Wall mounted car tire makiwara board project
This project is fairly simple and straightforward. The design is sturdy and resistant to
water damage, as well as very cost effective, as the materials can often be found at thrift shops
and home improvement stores. The tire provides a bit of "give", allowing the user to deliver
powerful blows without risk of injury to joints (as long as proper technique and caution are
used). Auto repair shops will usually give you old car tires for free if you ask nicely, since they
will often be throwing out old tires on a regular basis.
There are various types of makiwara that have historically been used in various karate
styles. Makiwara are Okinawan in origin and traditionally consisted of a wooden board or pole
padded with rice straw tied on with rope. Foam is an excellent alternative form of padding.
Duct tape, leather, and canvas work quite well as coverings, and are quite durable. The
makiwara can be free standing (via a pole placed in the ground or attached to something
heavy) or mounted to a wall. The primary purposes of the makiwara are to condition one's
striking tools and "kime", which in the context of karate, means focus of technique.
If you use canvas, make sure you have enough to fold around the foam and around to
the back of the board a few inches so that it can be stapled on.
Our materials and tools:

3 feet of plyboard cut into two pieces with power saw
Pieces of foam from old flotation devices, trimmed down to fit the board (to provide cushion)
Elmer's Glue and Shoe Goo to keep the foam in place and protect the board from
water damage. Shoe Goo is sturdy enough to take a lot of beating.
Heavy weights to help flatten out the foam
Painting canvas wrapped around the wood and attached via staples to provide a striking
surface
Old car tire to mount the finished board on via screws
Wall to mount the tire on, using old wiring and screws
For more Karate equipment projects and video tutorials -

https://plus.google.com/collection/0xyZWB
Pictures of the project start on next page
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Practice kata and sparring drills as separate workouts, before a workout, or after a
workout. You may practice kata, bunkai (application of kata), and sparring / drills alone or
with a partner. Of course, I cannot emphasize enough the need for formal instruction and
proper technique. Seek out a qualified teacher as well as an experienced strength and
conditioning coach to help with learning the techniques and exercises.
Refer to the Karate Approach to Calisthenics articles for these progressions -

Wrist pushups
Glutes / hamstrings
Stance training
Front kick power
Side kickover
Refer to the progressions article in my full guide (available at my website) for the rest of
the progressions www.bodyweight.biz
I also have a progression video playlist on my YouTube channel, as well as many other
playlists - https://www.youtube.com/bodyweightbiz
Table of Contents
Beginner Karate Training Program Full Body - 27

Intermediate Karate Training Program 1 Full Body - 29
Intermediate Karate Training Program 2 Upper / Lower Split - 31
Advanced Karate Training Program 1 Upper / Lower Split - 35
Advanced Karate Training Program 2 Three Way Split - 39
Short and Brutal Karate Training Program (abbreviated advanced program) - 45
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Beginner Karate Training Program Full Body
The workout should be performed 2 or 3 times a week on non-consecutive days. Start

with once a week if necessary. Warm up and stretch for at least 5 minutes before each
workout. Perform light stretching of the muscles you worked after you finish training. Take at
least one rest day each week. The other days may be used for calisthenics only, sports practice,
or an activity of choice.
Start with a beginner or novice exercise from each of the progressions. Work with an
exercise until you can perform the set and rep range given beside its progression, using good
technique. Move to a harder exercise in that progression, and repeat the process. When you
are working with intermediate exercises in each of the progressions, and consistently
performing 4 circuits in this workout, you are ready for the next program.
Workout
Warmup sets Perform

Cardio and general mobility / stretching 5 minutes each
Early pushup progression 8-12 reps
Early pullup progression 6-10 reps
Early squat progression 6-10 reps
Working exercises Perform

Basic stance work 2-3 sets of 30 seconds to 3 minutes
Basic techniques 2-3 rounds of 1-3 minutes
Pushup progression 2-3 sets of 6-10 reps
Pullup progression 3-4 sets of 5-8 reps
Leg raise progression 2-3 sets of 10-20 reps
Squat progression 2-3 sets of 10-20 reps
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Intermediate Karate Training Program 1 Full Body
The workout should be performed 2 or 3 times a week on non-consecutive days. Start

Start with a beginner or novice exercise from each of the progressions that you are new
to. Work with an exercise until you can perform the set and rep range given beside its
progression, using good technique. Move to a harder exercise in that progression, and repeat
the process. When you are working with intermediate exercises in each of the progressions,
and consistently performing 4 circuits in this workout, you are ready for the next program.
Where (Various) is listed, this means that the time or reps will depend on the exercise
and your current level of conditioning.
Workout
Warmup sets Perform

Pushup progression 8-12 reps
Pullup progression 6-10 reps
Hold lunge 10-15 seconds each side

Stance training progression 3-5 sets (Various)
Shadow boxing 2-3 rounds of 1-3 minutes
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Intermediate Karate Training Program 2 Upper / Lower Split
Each workout should be performed 2 or 3 times a week on non-consecutive days. Start

For the progressions, start with a beginner or novice exercise from each of the
progressions that you are new to. Move to a harder exercise in that progression when you can
perform the set and rep / time range given, using good technique. The exception is the front
kick power progression. You will be ready to move up to the next exercise in this progression
when you are able to consistently perform a skill with confidence, improved power, and little
to no technical flaws. In the jumps and bunny hop, you may measure your performance by the
height of the jump or hop.
Remember to still practice skills for multiple sets in each workout, but for low reps in
each set. This way you can practice fresh and make sure that each performance is as close to
the ideal as possible.
For the rest of the exercises, aim to perform the set and/or rep / time range given.
When you are working with at least high intermediate exercises in each of the progressions,
and your hands have toughened up from performing twisting knuckle pushups, you are ready
for the next program. A video on twisting knuckle pushups, with explanations, is included in
my Karate Training playlist. All of my playlists are at my YouTube channel, linked above.
Where (various) is listed, this means that the time or reps will depend on the exercise
Workouts on page 33
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Intermediate Karate Training Program 2 Upper / Lower Split
Day 1
Warmup sets Perform


Chi ishi work 1-3 sets of 5-10 reps per exercise
Twisting knuckle pushups 2-3 sets of 5-10 reps
Wrist pushup progression 2-3 sets of 3-7 reps or
2-3 sets of 8-12 second holds
Finger extensor work 2-3 sets of 3-7 reps or
Day 2
Warmup sets Perform


Bridging progression (Various)
Front kick power progression (Various)
Calf raise progression (Various)
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Advanced Karate Training Program 1 Upper / Lower Split
Each workout should be performed 2 or 3 times a week on non-consecutive days. Start

For the progressions, start with a beginner or novice exercise from each of the
progressions that you are new to. Move to a harder exercise in that progression when you can
perform the set and rep / time range given, using good technique. The exception is the front
kick power progression. You will be ready to move up to the next exercise in this progression
when you are able to consistently perform a skill with confidence, improved power, and little
to no technical flaws. In the jumps and bunny hop, you may measure your performance by the
height of the jump or hop.
For the rest of the exercises, aim to perform the set and/or rep / time range given.
When you are working with advanced exercises in each of the progressions, you are ready for
the next program.
I have videos of demonstrations and explanations of the progressions and exercises at

my YouTube channel, linked above.
Workouts on page 37
35
36
Advanced Karate Training Program 1 Upper / Lower Split
Day 1
Warmup sets Perform


Chi ishi work 1-3 sets of 5-10 reps per exercise on
each side
Pushup progression (performed on knuckles) 2-3 sets of 6-10 reps
Hang grip work (Various)
Makiwara work 2-3 rounds of 1-3 minutes, or
3-5 sets of 10 strikes per technique, or
30-50 combinations
Day 2
Warmup sets Perform


Glute / hamstring progression (Various)
Side kick progression (Various)
Bag work or kicking a tire setup 2-3 rounds of 1-3 minutes, or
3-5 sets of 10 roundhouse kicks/side, or
30-50 combinations
37
38
Advanced Karate Training Program 2 Three Way Split
Each workout should be performed once or twice a week on non-consecutive days.

Warm up and stretch for at least 5 minutes before each workout. Perform light stretching of
the muscles you worked after you finish training. Take at least one rest day each week. The
other days may be used for calisthenics only, sports practice, or an activity of choice.
For farmers walks, you can hold a brick, cinder block, weighted bag, or other heavy
object in each hand. Ideas include weightlifting bars, kettlebells, and filled buckets. For added
difficulty and motivation, add a 10 pushup penalty every time you drop the bag(s) or blocks
during the farmers walks or lunges.
Move to a harder exercise in a progression when you can perform the set and rep / time
range given, using good technique. The exception is the front kick power progression. You will
be ready to move up to the next exercise in this progression when you are able to consistently
perform a skill with confidence, improved power, and little to no technical flaws. In the jumps
and bunny hop, you may measure your performance by the height of the jump or hop.
Workouts start on page 41
39
40
Day 1
Warmup sets Perform


Chi ishi work 1-3 sets of 5-10 reps per exercise on
each side
Twisting knuckle pushups 2-3 sets of 5-8 reps
41
Day 2
Warmup sets Perform


Bag work or kicking a tire setup 2-3 rounds of 1-3 minutes, or
3-5 sets of 10 roundhouse kicks/side, or
30-50 combinations
42
Day 3
Warmup sets Perform

Handstand pushup progression 8-12 reps
Horizontal progression 6-10 reps

Handstand pushup progression (Various)
Horizontal pullup progression (Various)
Hang grip work (Various)
Makiwara work 2-3 rounds of 1-3 minutes, or
3-5 sets of 10 strikes per technique, or
30-50 combinations
Wrestlers bridge 3-5 sets of 5-8 reps
Midsection holds progression 3-5 sets of 5-30 second holds
Farmers walk 2-3 sets of 100-300 feet
43
44
Short and Brutal Karate Training Program

(Abbreviated advanced program)
This program is for athletes who have worked with an advanced program for 8 weeks or
more. Always use a load that challenges you to complete a set with good form. Take a short
rest between exercises. Warm up and stretch for at least 5 minutes before a workout. Perform
light stretching of the muscles you worked after you finish training. When you first start this
program, perform each workout once a week on non-consecutive days. Build up to performing
this program 2 or 3 times per week. Take at least one rest day each week. Rest about 2
minutes between sets, except during a pyramid. Where (various) is listed, this means that the
time or reps will depend on the exercise and your current level of conditioning.
A pyramid is a series of sets with decreasing numbers of repetitions. For example, you
might perform a set of 5, rest, then perform a set of 3, rest again, and finish with a set of 1.
Rest only as long as you need between sets in a pyramid. You can use the same weight across
sets in a pyramid, or add weight between sets. You can also perform descending pyramids, in
which you remove weight between sets. A third option is performing a reverse pyramid, in
which you remove weight between sets, and perform more repetitions each set instead of less.
It all depends on your goal strength, hypertrophy, or endurance training. Example pyramids
5/4/3/2/1; 10/8/6/4/2; 20/16/12/8/4
One way to add weight to pushups is to wear a sturdy backpack filled with sand or
gravel. Ways to add weight to pullups include: 1) wear a filled backpack, and 2) use a dipping
belt with weight plates, kettlebells, and/or old jugs filled with either sand or gravel. Clean the
jugs out before filling them. Hold a sandbag or weight plate during wrestler's bridges to add
resistance. Wear iron boots or ankle weights during leg raises to add resistance.
Two brutal options for weighted squats: 1) Two or more cinder blocks on a broomstick,
long plank, wooden dowel rod, or metal rod. Make sure the same number of cinder blocks is
on each side of your broomstick, plank, or rod. Add cinder blocks as you get stronger. 2)
Duffle bag with 60-80 pounds of sand and/or gravel. Gradually add weight to the duffle bag as
you get stronger. You can instead fill two duffle bags with varying amounts of sand or gravel.
For farmers walks, you can hold a brick, cinder block, weighted bag, or other heavy
object in each hand. Ideas include weightlifting bars, kettlebells, and filled buckets. For added
difficulty and motivation, add a 10 pushup penalty every time you have to drop the load.
Wrist roller maximal effort: Use a load that will make it challenging to roll the load all
the way up and down two or three times. Roll the load up and down repeatedly, until you have
to drop the wrist roller. Do this with an overhand (pronated) grip and again with an
underhand (supinated) grip, to develop both sides of the forearm. This completes a set of
maximal effort. To exhaust the muscles further, add a drop set (perform the same exercise
again with less weight).
Workouts on page 47
45
46
Short and Brutal Karate Training Program
Day 1
Warmup sets Perform


Chi ishi work At least 1 set of 5-10 reps per exercise on
each side
Weighted pushups Pyramid
Weighted pullups Pyramid
Twisting knuckle pushups Pyramid
Day 2
Warmup sets Perform


Weighted squats Pyramid
Bag work or kicking a tire setup 3-5 sets of 10-20 roundhouse kicks/side
Or 100 combinations
Or 2-3 rounds of 2-3 minutes

Makiwara work 50-100 strikes per technique
on each side
Or 2-3 rounds of 2-3 minutes
Farmers walk 200 feet to a half mile
47
48
49
50
51
Owen Johnston
Karate training equipment requires little to no financial investment if you construct
your own DIY area. You just need some creativity and repurposed materials! There are
endless exercises you can perform if you know at least a few progressions and have equipment
to work with.
You are encouraged to share the book, print it out, and upload it to other sites. I want
to change the world one life at a time, and help people ditch the gym! You can build muscle
and strength with just your bodyweight. Work out for free anywhere! Don't buy the scams and
misinformation of the fitness industry.
You can order a professionally printed edition of the book through Simple Print
Service. Visit the page below, upload a PDF, and follow the simple ordering process. I do not
make a single cent from orders made through this service.
www.simpleprintservice.com
About the author
I have over 10 years of teaching experience, including martial arts instruction, strength
coaching, and personal training. I have worked with many types of athletes, including
professional boxers, amateur wrestlers, karate students, and gymnasts of varying levels of
ability. Visit my site for more information, free downloads, and strength training playlists:
http://www.bodyweight.biz/

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How to build striking power on a shoestring budget

Karate Training Programs

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Karate Approach to Calisthenics - 9

Beginner Karate Training Program Full Body - 27

A Karate Approach to Calisthenics

There are a number of progressive bodyweight movements taught in Okinawan

Of course, these exercises shouldnt replace previous progressions, but supplement

A stretch commonly done in gymnastics will be useful in preparing for a wrist

Elite: One arm wrist pushups - 1 rep each side

A few options for programming wrist training:

A Karate Approach to Calisthenics, part 2

Lower body exercises - quads, glutes, calves

Glute and hamstring training

Advanced: Foot elevated hip thrusts 1x5 reps; 2x15 reps

Stance Training Progression Build up to

Front Kick Power Progression

Abdominal training and tension-flexibility

Side Kick Progression Build up to

Exercises performed in the video -

Hojo Undo - Supplementary training exercises for karate

"Hojo Undo", or "supplementary exercises", is a Japanese term that refers to training

"Chi ishi" - weighted levers; aka "strength stones"

Impact Tools of Hojo Undo that I personally use.

Wall mounted car tire makiwara board project

Our materials and tools:

For more Karate equipment projects and video tutorials -

Pictures of the project start on next page

Karate Training Programs

Refer to the Karate Approach to Calisthenics articles for these progressions -

Beginner Karate Training Program Full Body - 27

Beginner Karate Training Program Full Body

The workout should be performed 2 or 3 times a week on non-consecutive days. Start

Warmup sets Perform

Working exercises Perform

Intermediate Karate Training Program 1 Full Body

The workout should be performed 2 or 3 times a week on non-consecutive days. Start

Warmup sets Perform

Working exercises Perform

Intermediate Karate Training Program 2 Upper / Lower Split

Each workout should be performed 2 or 3 times a week on non-consecutive days. Start

Intermediate Karate Training Program 2 Upper / Lower Split

Warmup sets Perform

Working exercises Perform

Warmup sets Perform

Working exercises Perform

Advanced Karate Training Program 1 Upper / Lower Split

Each workout should be performed 2 or 3 times a week on non-consecutive days. Start

I have videos of demonstrations and explanations of the progressions and exercises at

Advanced Karate Training Program 1 Upper / Lower Split

Warmup sets Perform

Working exercises Perform

Warmup sets Perform

Working exercises Perform

Advanced Karate Training Program 2 Three Way Split

Each workout should be performed once or twice a week on non-consecutive days.

Workouts start on page 41

Advanced Karate Training Program 2 Three Way Split

Warmup sets Perform

Working exercises Perform

Advanced Karate Training Program 2 Three Way Split

Warmup sets Perform