01
No dojo near you
Traditional martial arts require commuting to a class and sparring with partners. You just want the physical practice and the mental focus.
For adult beginners: Martial arts posture and balance, built at home.
A karate kata workout for posture and balance, built one stance at a time. Samurai Flow programs five sessions a week of Japanese martial arts conditioning, standing meditation and strength work you do at home.
Samurai Flow is $15.99/mo · cancel anytime · secure checkout by Stripe
- training days a week
- 5
- per session
- 25–50min
- meals a day
- 4
- between deloads
- 4wk
Samurai Flow your coach · online
Today · Monday
Kihon and Kata
25–50 min · from your plan
You: My front knee is sore today. Can you take the split squats and seiza-to-stand out?
Your coach: Done. Today's split squats and seiza-to-stand are off; the carries and single-leg deadlifts stay. In any stance this week, stand a hand-width higher.
Plan updated · confirmed in chat
The problem
Why standard routines fail
02
Rushed movements
Standard fitness apps push you to move fast and sweat. They skip the slow, deliberate work that builds a stable stance and quiet balance.
03
Stiff hips and spine
Desk work locks up your joints. Generic stretches do not build the rotational strength needed for martial arts footwork.
The method
How Samurai Flow works
01
Precision over speed
Your coach builds your foundation slowly, starting with basic forms and footwork. You learn Heian Shodan one stance at a time.
RuleProgressions deepen your stances and extend holds before adding speed.
02
Budo strength work
Kata alone is not enough for an adult body. You get specific lifts to support the martial stances and build resilient legs.
RulePrograms split squats and loaded carries to build stance depth.
03
Washoku nutrition
The food plan follows the traditional Japanese pattern of one soup and three sides, adapted to your daily routine.
RuleFour daily meals with a protein target scaled to your bodyweight.
04
Managed fatigue
The app reads your sleep from Apple Health or Health Connect, and a short night or high fatigue in your check-in makes the next session lighter.
RuleDeloads trigger every four weeks or when fatigue stays high.
Your week
A typical training week
Sessions run 25 to 50 minutes. Ask your coach in chat to move one around the days you actually have.
- Mon: Kihon and Kata(Train)
- Tue: Budo Strength(Train)
- Wed: Suburi and Kendo Footwork(Train)
- Thu: Shinrin-yoku Recovery Walk(Active)
- Fri: Tai-sabaki and Single-Leg Balance(Train)
- Sat: Kata Integration and Ritsuzen(Train)
- Sun: Zazen and Makko-ho Restore(Active)
Built to adapt
A plan that moves when your week does.
It reads your recovery
Connect Apple Health or Health Connect. When sleep, HRV or resting heart rate say you are under-recovered, today's session gets lighter. Planned deloads follow your coach's schedule, and you can ask for one in chat.
Chat that changes the plan
Travelling, sore, short on time, missed a meal: tell your coach at any hour. It rebuilds the week or re-portions the day, and confirms the change in chat.
Check-ins it acts on
Daily check-ins and progress photos go to your coach, and your plan is adjusted from what actually happened, not what was scheduled.
Is it for you
Who this coach is built for.
Built for
- Adults who want martial-arts posture and balance without a dojo
- Desk workers whose hips and thoracic spine have stiffened
- People who sit zazen and want a body that supports the sit
Pick another coach if
- Acute knee or hip injuries without medical clearance
- Anyone wanting sparring, self-defense, or belt grading preparation
Pricing
One coach. One price. No contract.
Create your account, check out with Stripe and answer a one-minute intake. Samurai Flow writes your first plan before you sign in. Month to month; cancel in a tap.
Samurai Flow
$15.99/ month
- A week-by-week training plan, built from your intake
- A nutrition plan, with food swaps
- 24/7 chat that changes the plan, not just answers
- Apple Health and Health Connect sync
- Daily check-ins and progress photos
- Progression and deloads handled for you
Secure checkout by Stripe · cancel anytime
Questions
Straight answers.
Something else? Ask your coach in chat once you are in. It answers at any hour.
Do I need martial arts experience?
No. This AI coach builds the foundation from scratch. You learn the forms one stance at a time, with basic kihon counts and clear instructions.
What equipment do I need for this?
You only need a broomstick for the suburi cuts, a cushion for seated work, and basic weights for the budo strength days.
Will this prepare me for a belt grading?
No. This is a conditioning program for posture and balance. It is not a substitute for a dojo, sparring, or self-defense training.
How long is each daily session?
Sessions run up to 50 minutes, and the Sunday zazen and stretch day is 25. Ask your coach in chat for a shorter version when time is tight.
What if I miss a meal on the nutrition plan?
Just tell Samurai Flow in the 24/7 chat. It will re-portion your remaining meals for the day to keep you on track.
What do I get for free?
Your account is free — browse coaches, explore the app, and connect with a coach. Each AI coach is a monthly subscription (priced by coach); cancel anytime in a tap.
Is this a real coach or an AI?
It's an AI coach built on a real training methodology for this exact niche. It writes your plans, adjusts them from your check-ins and progress, and answers questions any time — no waiting for office hours.
What if it doesn't fit my situation?
Your plan is built from YOUR intake — goals, schedule, equipment, injuries, preferences. If something doesn't fit, tell your coach in chat and it adjusts. And you can cancel any subscription anytime.
What happens to my data?
Your data stays yours. We never sell it, and you can export or delete your account at any time. See our Privacy Policy for the details.
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