Wednesday, July 9, 2014

Baki's "Iron Will" Workout

During the fight with Yujiro, Baki talks about the amount of training that he put himself through to develop his ability to endure pain. It showed him doing various exercises, drenched in sweat, and grimacing in pain. This workout is taken from those exercises shown and also with a little elaboration. Like most Baki workouts, this is NOT a beginner workout. This is supposed to break you down no matter how tough you are.

Get ready for pain, pain, and more pain.


Baki's "Iron Will" Workout

Go as far as you can, following this same pattern (please see notes):

  1. 5 Handstand Push-ups*
  2. 25 Hindu Squats
  3. Run 400 Meters
  4. 10 Handstand Push-ups
  5. 50 Hindu Squats
  6. Run 800 Meters
  7. 15 Handstand Push-ups
  8. 75 Hindu Squats
  9. Run 1200 Meters
  10. 20 Handstand Push-ups
  11. 100 Hindu Squats
  12. Run 1600 Meters
  13. etc.

Notes:
  • For the Handstand Push-ups, the ultimate goal would be to do them on your thumbs and without any wall support. Now, I understand that this is unreasonable, so please start just on your palms and feet against the wall if necessary. The progression would be palms-->palms, with no support-->five fingers-->minus pinky-->minus ring finger-->minus middle finger-->minus index finger.
  • During the workout, there will come a time that you are not able to do any more Handstand Push-ups. You may transition to Fingertip Push-ups at this point to get you ready for Fingertip Handstand Push-ups. 
  • You may stop the workout at any time you feel like you can't go on. Please stay hydrated and, if you are going longer than 30 minutes, take in some carbs, too. 
  • You do not have to do the exercises unbroken to continue the workout and you can break them into sets. There will come a point that you will eventually say, "I'm done. I can't do it anymore." That is the end of the workout, unless you find the will to push through that. 
  • This will wreck your back, your arms, your legs, and your lungs. Be prepared.




That's all for today! Until next time, good luck and train hard!

Monday, July 7, 2014

Pokemon Workouts #07-#09: Squirtle-Blastoise

Hello, there! Welcome to the world of Pokemon workouts! My name is Stephen. People call me the Anime Trainer! This world is inhabited by workouts inspired by creatures called Pokemon! For some people, Pokemon workouts are a hobby. Others use them as a way to get in shape. Myself... I create Pokemon workouts as a profession.

Your very own Pokemon workout legend is about to unfold! A world of dreams and adventures with Pokemon workouts awaits! Let's go!



Pokemon Workouts #07-#09: Squirtle-Blastoise

Squirtle 
  1. Run 200 Yards w/10# pack or vest
  2. 10 Squirtle Squats w/10# pack or vest
  3. 10 X-Crunches/side
  4. 10 Squirtle Squats to Push-up w/10# pack or vest
  5. 10 Squirtle Dips w/10# pack or vest
  6. 50 Yard Shallow Swim w/10# pack or vest
--5 Rounds


Wartortle
  1. Run 200 Yards w/16# pack or vest
  2. 16 Squirtle Squats w/16# pack or vest
  3. 16 X-Crunches/side
  4. 16 Squirtle Squats to Push-up w/16# pack or vest
  5. 16 Squirtle Dips w/16# pack or vest
  6. 50 Yard Shallow Swim w/16# pack or vest
--5 Rounds


Blastoise
  1. Run 200 Yards w/36# pack or vest
  2. 36 Squirtle Squats w/36# pack or vest
  3. 36 X-Crunches/side
  4. 36 Squirtle Squats to Push-up w/36# pack or vest
  5. 36 Squirtle Dips w/36# pack or vest
  6. 50 Yard Shallow Swim w/36# pack or vest
--5 Rounds


Mega Blastoise Add-on (If you are able to complete the Blastoise workout in its entirety without stopping, you can add on this workout.)
  1. 100 Squirtle Squats to Push-up w/36# pack or vest
  2. 100 Yard Farmer's Carry w/50# per hand and 36# pack or vest
  3. 100 Yard Shallow Swim w/36# pack or vest

Notes:
  • You may not advance to the next workout until you are able to complete the current level without rest. (Grabbing water is okay, just don't hang out.)
  • Make sure that your vest or pack is secured tightly so that it doesn't bounce around or slide during the workout.
  • Squirtle Squats begin as a normal squat. As you reach the bottom of the squat, rock forward onto your hands, arms slightly bent and in between your legs, placing as much of your weight on your hands as possible before rocking back into the bottom of the squat and standing up. That is one repetition. To do the push-up variation, when you place your hands of the ground, move your feet back and perform one push-up before returning to the previous position and completing the remainder of the motion.
  • X-Crunches require you to lie on your back with arms flat and legs flat on the ground so your body looks like an X. You will raise one arm and the opposite leg up and toward each other until they touch, before returning them to the ground. Repeat on the opposite side to complete one rep. 
  • Squirtle Dips require you to climb into or jump into a pool with water at waist or chest height water. After this, place both hands on the edge of the pool and, without leg motion, press yourself out of the water fully and then climb out of the pool completely and come to standing. 
  • The Shallow Swim is in waist or chest height water, so that your feet will always be able to touch the bottom of the pool firmly. Swim as best as possible, but walk if you need to. Please do this workout with a spotter or lifeguard.
That's all for today! Until next time, good luck and train hard!

Sunday, July 6, 2014

Luffy's Early Training

When Luffy was a kid, he wasn't all that strong and even when he ate the Gomu Gomu no Mi, he had a really hard time controlling the ability. This workout is the beginning of Luffy's path to being one of the strongest pirates in the world. It is simple, but it is a good build up to be able to handle the other Luffy workouts.

Look how damn cute he is! 


Luffy's Early Training
  1. 5 Pull-ups
  2. 10 Dips
  3. 20 Push-ups
  4. 30 Squats
  5. Run 800 Meters


If you can complete the workout in less than 10 minutes, do another round. Continue to do rounds until you fail to do the workout in less than 10 minutes. If you cannot do the workout in less than 10 minutes, complete it in however long it takes you. At the end, cool down with a 10 minute walk and stretch for 15 minutes.

Notes:
  • This is simple, but for some of you, it still might be difficult, so you may reference Level 0 if you need to scale it down. 
  • If you are really looking to improve your flexibility and mobility as well, I would recommend doing Luffy, the Rubber Man before and/or after this workout.
Until next time, good luck and train hard!

Saturday, May 3, 2014

Black Leg Sanji's Training

In the time skip, Sanji seeks to increase both his power and his cooking ability. Now, while cooking isn't my thing, what I can do is relay to you the hell that Sanji endured. Both of these are/can be relatively long workouts. They are mimicking the time that Sanji spent on Okama Island running from and fighting a bunch of Okama Kempo masters. In this process, his leg strength and his fighting prowess increased greatly, so much so that he could literally run. on. the. air. 

Run, Sanji! RUN!


Workout A

  1. 100 Meter Sprint
  2. 100 Meter Back Peddle
  3. 100 Meter Sprint
  4. 100 Meter Side Shuffle (Each Way)
  5. 100 Meter Sprint
  6. 100 Meter Zig-Zag Run
  7. 100 Meter Sprint
  8. 100 Meter Jog
  9. 2 Minutes Shadowboxing/Bag Work/Sparring
  10. 200 Meter Jog
--1 to 10 Rounds, depending on fitness


Workout B
  1. Run 1 to 10 Miles
  2. 3 Minutes Shadowboxing/Bag Work/Sparring
  3. 10 Meter Hand Walk
  4. 2 Minutes Shadowboxing/Bag Work/Sparring
  5. 20 Meter Hand Walk
  6. 1 Minute Shadowboxing/Bag Work/Sparring
  7. 30 Meter Hand Walk
  8. 30 Seconds Shadowboxing/Bag Work/Sparring
  9. 40 Meter Hand Walk
  10. Run 1 to 5 Miles
  11. 50 Meter Hand Walk
  12. Run 1 to 5 Miles
  13. 40 Meter Hand Walk
  14. 30 Seconds Shadowboxing/Bag Work/Sparring
  15. 30 Meter Hand Walk
  16. 1 Minute Shadowboxing/Bag Work/Sparring
  17. 20 Meter Hand Walk
  18. 2 Minutes Shadowboxing/Bag Work/Sparring
  19. 10 Meter Hand Walk
  20. 3 Minutes Shadowboxing/Bag Work/Sparring
  21. Run 1 to 10 Miles

Notes:

  • The first workout is about speed, acceleration, and the ability to keep speed for a long period of time. The second workout is about endurance and skill. These are not workouts that I would just jump into if you are not already in shape or used to running. Make sure that you become fairly acquainted with Sanji's Training. If you are attempting to train like Sanji, use these two workouts in addition to the other two that Sanji workouts after you've done the first two for a while. 
  • Increase your number of rounds or distances on your longer runs gradually. After you complete a workout two or three times, add a round or a mile to the workout.
  • Walking on your hands can be very frustrating. When I first started working on handstand walks, I would pick a distance to travel, no matter how many times I fell down. It sucked, but I made pretty quick improvements. 
  • One way that you can change up the workout or adjust the difficulty is changing where your run and when. You can run in the rain or the snow or in the night. You can run on hills or on the beach or in the woods or in the mountains or waist-deep in water. It will help work your muscles in a lot of different ways, while training your mental toughness. 

Thursday, April 17, 2014

Luffy, the Rubber Man

This is a general workout for Luffy to emulate his flexibility and mobility. It's not necessarily anything he would have done, but more of a workout to help you attain a greater level of stretchy-powers. You can do this workout by itself or even before/after another workout as a supplement to your mobility.

He's really, really stretchy.


Luffy, the Rubber Man

Foam Rolling

  1. Length of Spine- 30 seconds
  2. Glutes/Lower Back- 30 Seconds
  3. Glutes/Hip Abductors- 30 Seconds Each Side
  4. Hamstrings/Hip Adductors- 30 Seconds Each Side
  5. Quads/Hip Abductors- 30 Seconds Each Side
  6. Calves- 30 Seconds Each Side
  7. Outside of Lower Leg- 30 Seconds Each Side
  8. Chest- 30 Seconds
  9. Lateral Delts- 30 Seconds Each Side
  10. Upper Spine/Shoulders- 30 Seconds
General Stretching (1-2 Minutes/stretch)
  1. Anterior Hip Stretch
  2. Posterior Capsule Stretch
  3. External Rotation Hip Stretch
  4. Squat Stretch- Squat down, driving your knees out, sitting as low as you can.
  5. Straight-Leg Kicking- Put one leg back, keeping it straight. Swing that leg up in front of you as high as you can, but don't hurt yourself. Ease yourself into the movement. 
  6. Side-to-side Leg Swinging- Brace yourself against something, with one leg forward and one leg back. With the forward leg, swing the leg to the left and right of your body, allowing it to open up your hip. 
  7. Seated Turn Stretch- With one leg extended, place the opposite foot on the outside of the knee of the extended leg. Then place your opposite elbow against that knee, brace your other hand against the ground, and turn as far as you can.
Range of Motion Exercises
  1. 10 Pass-Throughs
  2. 10 Squats w/3 Second Pause at the Bottom
  3. 10 Wall Walks
  4. 10 Reverse Push-ups
  5. 10 Hindu Push-ups
  6. 10 Dowel Twists
  7. 10 Front-to-Back Arm Swings

Notes:
  • If you are really looking to increase your flexibility and mobility, start this workout with the Real Anime Training Warm-up and end it with the Real Anime Training Stretching Routine
  • Pass-Throughs are when you hold a wooden dowel or PVC pipe in your hands, with a wide grip, and reach overhead and then behind you as far as you can. As you get more mobile, you can move your hands in closer on the stick or pipe.
  • Make sure that when you squat, that your are keeping tension in your abdominals and driving your knees out to the side. This should help you get deeper in the squat and you should feel a stretch in your groin. 
  • Dowel Twists bring back the dowel from the pass-throughs. You'll hold it on your back, like you would for a back squat and then twist at the waist in both directions. If you need to, make sure that you twist easily at first. 
  • All the rest of the exercises have been previously shown. Use the search function if you need an explanation. 

Wednesday, February 26, 2014

Fighting on Saturday!

I've got an amateur kickboxing match on Saturday! I've put a lot of work into preparing for it, so we'll see how it goes. I'll hopefully post some videos for you guys after, but until then, here are some random pictures from training.

Me with boxing coach, Xavier Biggs.

It's a little blurry, because of the lighting in this part of the gym.

Look, you can kinda see abs. :P

Nothing left, but to get in the ring and go to work! It's gonna be a blast!

Wednesday, February 12, 2014

Pokemon Workouts #04-#06: Charmander-Charizard

Hello, there! Welcome to the world of Pokemon workouts! My name is Stephen. People call me the Anime Trainer! This world is inhabited by workouts inspired by creatures called Pokemon! For some people, Pokemon workouts are a hobby. Others use them as a way to get in shape. Myself... I create Pokemon workouts as a profession.

Your very own Pokemon workout legend is about to unfold! A world of dreams and adventures with Pokemon workouts awaits! Let's go!


Pokemon Workouts #04-#06: Charmander-Charizard



Charmander

  1. 50 Yard Sprint
  2. 10 Squats
  3. 1 Minute Downward Wood Chopping
  4. 10 Thai Squats (180 Twist Squats)
  5. 1 Minute Side Wood Chopping (30 seconds each side)
--5 Rounds

Charmeleon
  1. 100 Yard Sprint
  2. 16 Squats
  3. 1 Minute Downward Wood Chopping
  4. 16 Thai Squats
  5. 1 Minute Side Wood Chopping (30 seconds each side)
  6. 16 Jump Squats 
  7. 1 Minute Downward Wood Chopping 
--5 Rounds

Charizard
  1. 100 Yard Sprint
  2. 36 Squats
  3. 1 Minute Downward Wood Chopping
  4. 36 Thai Squats
  5. 1 Minute Side Wood Chopping (30 seconds each side)
  6. 36 Jump Squat to Pull-ups
  7. 1 Minute Downward Wood Chopping
--5 Rounds

Mega Charizard X Add-on (If you are able to complete the Charizard workout in its entirety without stopping you may add on either Mega Charizard X or Y)
  1. 100 Yard Dragon Crawl
  2. 100 Jump Squat Pull-ups
Mega Charizard Y Add-on
  1. Muscle-ups- As many reps as possible in 10 minutes. (If unable to do muscle ups, do pull-ups and dips, instead)

Notes:
  • You may not advance to the next level of the workout until you are able to complete the current level without rest. (Grabbing water is cool, though. Just don't hang out.)
  • Thai squats are just like a normal squat, but you explode into a jump and twist 180 degrees in the air, landing in the opposite direction and squatting again. The idea is to go back and forth without stopping. 
  • Try to get as many swings as possible during the 1 minute time period for the wood chopping. 
  • Jump squat to pull-ups just means that you perform a normal jump squat, but do it underneath a pull-up bar. You'll use the momentum from the squat to help you on the pull-up and the momentum from the drop from the bar to help you rebound from the bottom of the movement back to the bar. 
  • The Dragon Crawl has you on your hands and feet, with one side being long and the other being short. The long side has your arm and leg fully extended and the short side has your hand and foot directly next to each other. You'll take a step by switching sides and dropping the shoulder of the long side toward the ground in a push-up-like motion. Repeat for the distance. 
  • Muscle-ups are a pull-up, where you pull your body up and over a bar and then press yourself over it. Here is an example. 

That's all for today! Until next time, good luck and train hard!!

Friday, February 7, 2014

Be Back Soon Guys!!

Apologize for the delays, once again, but I should be posting again soon!!