Body conditioning is essential in any martial art that takes place at close quarters.  The differences are quite apparent between a non-conditioned martial artists and a conditioned martial artist who has taken the extra time required to adequately condition their body. Okinawa Uechi Ryu  & Isshin Ryu Karate are close quarter fighting system so the abdomen, hands (including knuckles/tsuki, extebded knuckle/keikoken, palm/shotei/hirate, back of the hand/haishu, side of the hand/shuto, fingers/nukite and thumb/boshi), forearms, thighs, shins, calves, feet and big toe need to be conditioned correctly to avoid damage at this range.  Correct conditioning should be carried out over a long period of time and should be practised at least twice weekly to get any benefit.  It is possible to condition every day.
     (a)   Day one the left side, day two the right side, day three abdominal and then start again or rest from conditioning on the fourth day.
 

or

     (b)   Day one the upper body, day two the lower body, day three abdominal and then start again or rest from conditioning on the fourth day.
     At first the conditioning should be soft and emphasis placed on repetition rather than power.  At this stage it is preferable to do a hundred light punches on the machiwara than ten power punches.  There are many bones in the hand and wrist and they take time to get used to this type of onslaught.  The more experienced student should always condition at the less experienced partners pace and power.  An over zealous experienced, conditioned student may easily cause damage to a less experienced, less conditioned student.  Be careful.     
      Before any conditioning session an adequate warm up of the body should take place.  You should be slightly out of breath, muscles warm, tendons stretched, bones correctly manipulated and the heart rate slightly faster than normal.  
     After a conditioning session massage the conditioned area, especially the knuckles using oils such as Zheng Gu Shui or herbal ointments Arnica or your own preparation.  This will help to bring our any possible bruising and keep the area supple and free from any possible scarring.  Also cod liver oil, devils claw and GlucOsamine are also good for joint, ligament and tendon health.  Important.  Don't forgot conditioning is used to toughen the body parts.  Any kind of self injury is counter productive.
 

Some of the benefits of "correct" conditioning are:

Stronger techniques

Correct techniques

Stronger wrists, hands and elbows

Stronger abdominal muscles

Correct breathing

Stamina

Speed

Coordination

Karate principles

Safe full contact

     It would take a complete book to go into all the condition exercises.  So I'm only skipping over the surface of a few conditioning exercises and conditioning tools.

CONDITIONING EXERCISES

     The following are just a few of the usual exercises used in a basic conditioning class:

Sit ups     Crunches     V-sits    Weighted     Hip raises    Ab twists   Medicine ball

Press ups - flat,  wide,  narrow,  knuckles,  clapping,  one handed,  Tricep dips

Star jumps    Squats   Hack squats    Ski jumps    Burpees   Skipping

Heavy bag    Speed bag    Swinging bag

Shadow sparring    Neck raises

CONDITIONING TOOLS

Natural 

Trees, soft bark moving onto harder materials.  These can be used for knuckles, side of the hand, back of the hand and palm.  A good tree with sturdy lower branches can be used for arms/legs.   Rocks, can be used for slapping with the palm and side of the hand.  Stones, light to heavy for squeezing and finger strength. Sand, gravel, used for knuckles, fingers.  Bamboo and bamboo bundles, used for punching tearing and pinching.  Straw bundles, for pulling and twisting techniques. 

Chiishi

     The Chiishi is a stone lever weight.  A wooden handle, thick enough to be held comfortably, approx 20 inches long weighted at one end.  This is used to strengthen the wrists, elbows, upper back and grip.  It can also be used to condition the forearm muscles and the outer surface of the forearms.

Ishiashi

     The Ishiashi are used in pairs and are stone padlocks.  The hand fits through the arm of the weight.  They are primarily used for punching practice.  The weight turns from a downward to an upward position.  The wrist is also strengthened.

Nigiri-gama

     The Nigiri-gama again are used in pairs and are pots with an outward turning rim.  The weight of the pots can be altered by adding or subtracting sand or peebles.  They are used for strengthen the grip and the forearm.  Excellent for rooting practice during Kata Sanchin.

 Tou

     The Tou is a bamboo bundle held together by string.  Nukite can be practiced and also pinching.  The shins can also be rolled using the Tou.

Machiwara

     The Machiwara is a striking post/pad.  This makes for powerful punches and techniques.  The hand including the knuckles (especially the two large knuckles), palm, side of the hand, thumb and fingers can be conditioned.  The wrists, forearms, elbows, shoulders and upper back are exercised.  All Karate stances can and should be used whilst striking the Machiwara.

Kongoken

     The Kongoken is a heavy iron oval weight and can be between 5 and 6 feet in height.  The Kongoken is very heavy so it is advisable that it is always practiced in pairs.  This implement strengthens the entire body.  Also all types of throws can be simulated.  All blocks can also be practiced with the kongoken. ouch!

Makiage Kigu

     The Makiage Kigu is a wrist rolling device used to strengthen the wrists, forearms and grip.

Geta

The Geta are used in pairs and are weighted shoes.  It is quite a rarity to see them used.  With use all types of kicks are exercised.

Tou

Tan

Jari-bako

Jari-amibukuro

Enjin

Dosshiri-gyuunokaban

Kusuri-mari

Sutorecchingu

Mook jong

     A wooden man is an excellent implement for all over body conditioning and can be cheap and easy to make.  All you need is a good log and a bit of time.

UDE TANDEN or KOTE KEITE

     This type of training is used to condition the forearms enabling the conditioned martial artist to block with maximum power and have no fear of receiving damage to the tool used for blocking, in this instant the forearm.  Great care should be used when first starting this type of training and it should be carried out under supervision.  As with Machiwara training it should be conducted lightly in the beginning with repetition.  Full power arm conditioning should only be conducted by experienced practitioners.  Please see the page below for further information on forearm conditioning.  

REMEMBER THIS IS FOR INFORMATION ONLY.   ANY CONDITIONING SHOULD BE CARRIED OUT ONLY WITH EXPERIENCED SUPERVISION.