Saturday, December 20, 2014

Pirate Hunter Zoro's Training

Before the Straw Hat Pirates break back out on the scene of the pirate world, they split up for two years in order to train themselves to meet the dangers of the New World head on. Zoro sought out his self-proclaimed rival and the strongest swordsman in the world, Dracule Mihawk, for his tutelage. After proving himself, Zoro embarked on a difficult path that would leave him scarred and immensely powerful upon his return to the crew. 

Zoro's training seemed to be more focused on fighting than anything else, but I sincerely doubt that the man doing handstand push-ups with a gigantic barbell on his feet is skipping gym time. Therefore, this workout is not to designed to be done by itself, but included in an overall program, at least consisting of Zoro's Training and some sort of strength workout. Remember to warm-up before the workout and cool down and stretch afterward.

Three swords, two scars, one badass dude.

Pirate Hunter Zoro's Training

Technical Warm-up
  1. 100 Downward Sword Swings
  2. 100 Horizontal Sword Swings
  3. 100 Sword Thrusts
  4. 2 Minutes Shadow Sword Fighting
Drills and Sparring

Note: If you do not have sword-fighting practice gear and experience with sword-fighting sparring, please do not attempt this. Also, it is recommended that you do this under the supervision of a reputable, certified sword instructor.
  1. Attack/Defense Drills- 3 Minutes
  2. Sparring- 1 Minute
  3. Footwork Drills- 3 Minutes
  4. Sparring- 2 Minutes
  5. Technique Experimentation- 3 Minutes
  6. Sparring- 3 Minutes
--Repeat as many times as desired

  • There are a lot of resources out there for sword fighting. You may practice Kendo, a Chinese style of sword, a European style or some other form. I recommend you study as much as possible with whatever style you practice. However, if you do not currently have a style of sword fighting, there are plenty of resources to help you choose and understand them. Best Kendo has some good basic info on Kendo, ARMA is great for European styles, many kung fu schools include sword training in their practice, and here is some from Kali/Escrima. When in doubt, YouTube whatever style you want and practice like crazy!
  • For the technical practice, you can use a wooden or dull-bladed sword. If you use more than one sword (like Zoro) you may use them here as well. Use whatever footwork and striking style is present in your system. Really focus hard during your shadow sword fighting. Imagine your opponent as vividly as possible. Don't focus so much on moving super fast, but on the intensity of your imagination of the movements of an opponent.
  • The drills listed above will vary depending on your style. This is not a race. Your drills can be as slow or as fast as you need them to be in order to burn the movement pattern into you. This is a time for these movements to become second nature. 
  • Your footwork can also include strikes, but the main purpose of this section is to drive home however your style moves as it attacks and defends.
  • Technique experimentation is a time for you and your partner to branch out and see what does and does not work for each of you. It's also a time for you to play with your style and see what is realistic. There are limits to what you can and cannot do. With practice, you will find what those limits are.
  • Sparring NEEDS gear. If you don't have gear or at least foam weapons, DO NOT SPAR! A wooden sword can kill. Don't believe me? Read Musashi.  
  • Your sparring also does not have to be all out. Vary your intensity. The slower spars will allow you to practice your techniques, the faster ones will test your abilities. 
That's all for today! Until next time, good luck and train hard!

Wednesday, September 17, 2014

Centurion Method Workout #3: Conan

This is the third workout in the Centurion Method Training Program, which is the patron training deity of both Berserk and Vinland Saga.

Workout #3: Conan

  1. 13 Push-ups
  2. 13 Strict Pull-ups
  3. 13 Hanging Leg Raises
  4. 13 Jump Squats
  5. 13 Hill Climbers

  • To make this workout harder, you can use a weighted vest. 
  • To make this workout easier, check out our Level Zero post for ideas on scaling exercises down.
  • For the Hanging Leg Raises, hang from a bar or a tree limb and (without swinging) raise your legs up to parallel with the ground and then straight back down. 
  • On the Jump Squats, squat first and then jump. As you land, immediately drop into the squat again. Make sure you are breaking parallel with your squat.
  • On Hill Climbers, you start in a plank position on your hands. Pull one knee up toward your elbows and then put it back next to your other leg. Repeat on the other side for one total rep. As you get more coordinated, you'll be able to go a little faster. 
  • As you do this workout, put yourself into a warrior mindset and channel the Barbarian Spirit within! 

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

Monday, September 1, 2014

Support Real Anime Training's Gym

We have an opportunity to open a gym to be the permanent home for Real Anime Training! I've been a little absent recently trying to work out a lot of the details here, but I am back and ready to get to work! Let's get back to posting bad-ass workouts, training like anime characters, and bringing the pain!

If you would, please share this link and/or donate to our cause! There are a lot of really good prizes available for donors, including having a workout named after you, free training programs and shirts, and you can even get a week long training camp at our facility before it even opens!

Thanks for all your help and your continued readership and support!! Let's give Real Anime Training a permanent home, guys!!

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.

  • 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

  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

  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

  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

  • 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.

  • 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


  • 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

  • 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.