640 Stanyan St, San Francisco, CA 94117

(415) 221-5425 info@zanshinsf.com

Adult Karate

For adults, Goju Ryu Karate is a fun, challenging way of gradually getting into the best shape of your life. It can be practiced at any age, does not require exceptional flexibility or natural talent, and demands no special equipment, facilities , or even other people to practice with. You can expect to lose weight, gain greater energy, and develop a stronger, better-toned, healthier body. With Goju Ryu Karate, not only do you develop top notch self defense abilities, you fight premature aging, and enjoy a healthier and more rewarding life.

Adult Karate Class Schedule

Zanshin Dojo hosts indoor and outdoor classes in compliance with San Francisco Health Department Guidelines.

Adult class schedule:

    • Monday 6:00 – 7:30 pm (all levels)
    • Wednesday 6:00 – 7:30 pm (all levels)
    • Thursday 6:00 – 7:30 pm (all levels)
    • Saturday 11:00 am – 12:30 pm (Outdoor, all levels)


A Typical Class

Warm Up

Martial ArtsThis is the first step in a karate class. Stretching exercises are performed to warm up the joints, tendons and muscle groups. Usually lasting about 5-10 minutes, these stretches start with the toes and work upward, finishing with the neck exercises.


After finishing the warm up we follow with some strength and conditioning exercises, usually broken down into upper body, mid section and lower body routines. These exercises are done at a gradual pace so that over the course of time your body becomes stronger, more toned, and has cardiovascular circulation. This builds your ability to develop your karate technique to its full potential. Typical exercises include push ups (upper body) sit ups (mid section) & squats (lower body).

Basics (Kihon)

Having stretched out and warmed up, the class begins to basic techniques, the true foundation of your karate training. This is where students learn all the building blocks of karate: kicks and footwork; locks and throws; and punches and blocks. These are practiced in four basic fashions: stationary; moving; with a partner; and single and combination techniques.

Forms (Kata)

The central component of Goju Ryu Karate, Kata are prearranged forms that allow a student to practice alone, and appreciate the interaction of numerous basic techniques. As students progress they are taught more intricate and complex kata. These forms have been handed down from century to century and can be practiced one’s whole life. Within the movements of a kata are many “bunkai” or self-defense applications that can be broken down and practiced with a partner. Kata is a concrete manifestation of technique, embodying the essence of traditional Karate.

Power / Stamina Training

We use punch bags (hanging bags), focus pads (hand held body shields) and focus mitts (hand-sized targets) to develop and feel our power. In karate many combinations of kicks and punches can be practiced on the pads. This is an excellent way to develop stamina, distance, and power and tone the body.

Free Sparring / Self Defense

This is something that some students like and some prefer not to participate in. It’s up to the individual. Sparring or ‘kumite’ as its called is the ultimate cardiovascular workout – you will break a real sweat during these classes. Sparring develops your understanding of the distance and timing needed for offensive and defensive movement in a loose, non-contact format. Protective equipment is worn by all participants and is practiced in a safe and controlled atmosphere. Free sparring is also excellent self-defense training. Not only does it help build one’s confidence, it helps one develop the physical and emotional reactions needed to deal with a potentially violent situation on the streets.

To safely spar at Zanshin dojo you will need the following equipment:

  • Helmet
  • Boxing gloves
  • Shin guards
  • Cup (male only)
  • Mouth guard

Sparring equipment can be purchased online or at the dojo. Please ask at the front desk.

Mental Development

mokusoToday’s society has become more complex and competitive. But while technology and science are hitting new highs, people are hitting new lows in terms of physical conditioning and truly ‘free’ time. This has resulted in staggering amounts of illness in society due to stress. Training in karate gives one a sense of inner focus and emotional balance in life. When you come to train, you have a real opportunity to alleviate stress, focus one yourself and your develop and truly leave the day’s worries at the door of the dojo.