One Piece Workout Master Post

Straw Hat Luffy's Training
Zoro's Training
Sanji's Training

Hajime no Ippo Workout Master Post

Makunouchi Ippo

1. Ippo's Basic Training
2. Ippo Prepares for Miyata
3. Ippo's First Three Fights
4. Ippo on the Beach
5. The East Rookie Champ Workout
6. The All-Japan Rookie Champ Workout
7. Class A Tournament- First Round Workout
8. Class A Tournament- The Finals
9. Facing the Champ Workout
10. Ippo's Recovery Time
11. Ippo's Comeback Workout
12. Ippo's Mountain Training Camp
13. Ippo vs. Sendou (Redux)
14. Ippo's First Two Title Defenses
15. Building Up the Dempsey Roll
16. Evolving the Dempsey Roll
17. Back to Basics
18. Tenacity for Ten Rounds

Takamura Mamoru

1. Takamura's Beginning Boxing Routine
2. Takamura's Pre-Fight Blitz

Misc. Characters

Sendou's Basic Training

Date Eiji's Training

Miyata's Basic Training

Itagaki's Training

Aokimura's Basic Training

HSDK Workout Master Post

Shirahama Kenichi

1. Kenichi's Vacation Workout- Getting There
2. Kenichi's Seikuuken Training
3. Ryouzanpaku's Fundamental Training
4. Ryouzanpaku's Regular Training
5. Ryouzanpaku's #1 Disciple Workout

Takeda Ikki

1. Good Luck, Takeda
2. Random Training with James Shiba: Workout #1
3. Random Training with James Shiba: Workout #2
4. Random Training with James Shiba: Workout #3
5. Random Training with James Shiba: Workout #4

Fists of Ragnarok

1. Hermit's Training 
2. Thor's Basic Training (Chiaki Yuma)
3. Valkyrie's Training (Kisara)

Masters of Ryouzanpaku

1. Ryouzanpaku Master Workout #1: Apachai
2. Ryouzanpaku Master Workout #2: Sakaki
3. Ryouzanpaku Master Workout #3: Ma
4. Ryouzanpaku Master Workout #4: Akisame

Grappler Baki Workout Master Post

Baki

1. Baki's Technique Workout- "50 Reps"
2. Baki's Shadowboxing Extravaganza
3. Baki's "Upside Down" Workout
4. Baki Does Bagwork
5. Baki's Worldwide Training Menu
6. Baki's Sledgehammer Workout
7. Baki's Mountain Training
8. Baki's Trainer Workout
9. Baki, the Sportsman

Retsu Kaioh

1. Retsu Kaioh's Training- Part 1
2. Retsu Kaioh's Training- Part 2
3. Retsu Kaioh's Training- Part 3
4. Retsu Kaioh's Training- Part 4
5. Retsu Kaioh's Training- Part 5
6. Retsu Kaioh's Training- Part 6
7. Retsu Kaioh's Training- Part 7
8. Retsu Kaioh's Training- Part 8
9. Retsu Kaioh's Training- Part 9
10. Retsu Kaioh's Training- Part 10
11. Retsu Kaioh's Training- Part 11
12. Retsu Kaioh's Training- Part 12

Biscuit Oliva

1. Oliva's Training- Part 1
2. Oliva's Training- Part 2
3. Oliva's Training- Part 3

Jack Hanma

1. Jack Hanma Workout #1: Weight Training
2. Jack Hanma Workout #2: Fight Training
3. Jack Hanma Workout #3: Athletic Training

Shinogi Kureha

1. Shinogi Kureha's Flexibility Workout
2. Shinogi Kureha's Endurance Workout
3. Shinogi Kureha's Power Workout
4. Shinogi Kureha's Speed Workout

Misc. Workouts

1. Himokiri Karate Workout
2. The Chained Patriot's Training (Karelin)
3. Hanayama's Workout: A and B
4. Japanese Pro-Wrestler Workout
5. Orochi Doppo's Training
6. Gaia's Basic Military Training
7. Sikorski's Prison Climb Workout

Dragon Ball Workout Master Post

(In Chronological Order)

1. Goku's Early Training
2. Roshi's Training
3. The Turtle Hermit's Training (Roshi on Steroids)
4. Run, Swim, Climb (AKA: Travel the World with Goku)
5. Find the Dragon Balls: Run, Swim, Climb (Remix)
6. Korin-sama's Training
7. Kami-sama's Training
8. Gohan's Wilderness Training
9. Kaio-sama's Training
10. Goku's Gravity Room Workout
11. Dragon Ball: The Super Saiyan Workout

I will be adding to this post as needed.

Stephen Makes Stuff Up #1: Burpee Workout

I made this workout for a class I teach and it turned out pretty awesome, so I figured that I wouldn't let this one just float on by without passing it onto you guys. I'm going to start posting some of the workouts that I have previously made or make for the classes that I teach, just to give you guys some variety and because I can! :P

See? I just kind of make stuff up as I go along!

I'll be listing all of those workouts under "Stephen Makes Stuff Up," so there won't really be any association with an anime or anything, but I hope you enjoy them anyway.

Stephen Makes Stuff Up #1: Burpee Workout

1. 10 Burpee Pull-ups
2. 10 Burpees
3. 10 Manmakers w/25# DBs
4. 8 Burpees
5. 10 Double Burpees
6. 6 Burpees
7. 10 8-Count Bodybuilders
8. 4 Burpees
9. 10 Wall Burpees
10. 2 Burpees
11. 10 Squat Thrusts
12. 1 Burpee
13. 10 Mountain Jumps

Notes:

• To perform a burpee pull-up, you'll need a pull-up bar at least a couple of inches higher than your hands can reach when fully extended over your head. Ideally, it should probably be about 8-12 inches, so you have to put some effort into your jumping. You begin doing a standard burpee, including the push-up and then, at the top, you jump up and do a pull-up. That's 1 rep. Repeat until the listed rep count is completed. 
• A Manmaker begins with a Dumbbell in each hand pressed over head, followed by the squatting motion of the burpee, placing the weights on the ground and then you jump your feet back just like a burpee, but with your feet wider than shoulder width. However, this is where the movement deviates. With your hands still on the handles of the weights, do a push-up. When you reach the top of the first push-up, perform a row with one of the dumbbells, making sure your shoulders stay parallel with the ground. Then, when the weight is lowered to the ground, perform another push-up and then row on the other side. You will then perform one more push-up. That's three total push-ups and a row on each side. Then, you hop your feet back in and return to standing with the weights pressed over your head. That is one rep. Have fun!
• A Double Burpees is the exact same movement as a normal burpee with the push-up and jump, but each move is done twice before moving onto the next one. Squat down twice, legs out twice, two push-ups, legs in twice, two jumps from the bottom of the movement. 
• We've covered 8-Count Bodybuilders in Gaia's Basic Military Training.
• Wall Burpees are the exact same as a normal burpee, except that you will stand with your back facing a wall and when, you shoot your feet out, your feet end up going up high on the wall instead of the ground. The closer you get to the wall, the harder the movement.
• Squat Thrusts are just a burpee without a push-up or a jump. Squat down, feet out, feet in, stand up. You're welcome.
• Mountain Jump are just the bottom portion of the burpee. Start from the squatted position, hands on the ground and shoot your feet out to the top of the push-up position and then return to the start. That's one rep and probably a welcome exercise after all of the burpees from before. 
• Rest as you need to, but try to get through this as quickly as possible. 

That's all for today! Hope you guys enjoyed this one. Until next time, good luck and train hard!

Daisuke Naito, Dempsey Roll (Hajime no Ippo)

This is awesome. This guy was actually the WBC Flyweight and OPBF Flyweight Champ.

Baki's Sledgehammer Workout

Baki is known for putting himself through insanely tough workouts. Going through "New Grappler Baki," I noticed that some chapters began with Baki performing some feat or activity. Therefore, I decided to save those that seemed appropriate and turn them into workouts.

Awww, yeah!

Baki works all day, railroad or no railroad.

Baki's Sledgehammer Workout

1. 25 Sledgehammer Swings (each side)
2. 100 Meter Sprint w/Hammer
3. 50 Sledgehammer Swings (each side)
4. 50 Meter Lunge Walk w/Hammer
5. 100 Sledgehammer Swings (each side)
6. 100 Meter Sprint w/Hammer
7. 250 Sledgehammer Swings (each side)
8. 50 Meter Lunge Walk w/Hammer
9. 500 Sledgehammer Swings (each side)
10. 100 Meter Sprint w/Hammer 
11. 1000 Sledgehammer Swings (each side)
12. 50 Meter Lunge Walk w/Hammer 
13. 100 Waist Twists w/Hammer (each side)
14. 50 Side Bends w/Hammer (each side)
15. 1 Mile Run w/Hammer
16. 1 Mile Walk w/Hammer
17. Alternate 25 Sledgehammer Swings each side until failure.

Notes:

• This is pretty high volume, but would you expect from Baki? If you can't handle this workout right off the bat, you can stop at any time. You could stop after the first couple of exercises or in the middle. Just do what you can. You could also use a lighter sledgehammer, like a 6 pound sledge and then work your way up to 8, 10, 12, or 20 pounds. 
• With the Sledgehammer Sprint, it's probably best to alternate how you hold it between sets, so you are working both sides equally.
• For the Lunge Walk with the hammer, you can hold the handle in one hand and put the head on one shoulder and then alternate every step or you can hold it out in front of you, underneath the head, with the handle pointed down. 
• For the waist twists you can hold the hammer parallel to the ground, but you'll need to switch sides at the half way point or you can hold it underneath the head with both your hands and have the handle pointing down. 
• For the side bends, you can either hold the hammer above your head and bend to either side or you can hold the hammer underneath its head on one side of you and then do one side at a time. 
• For the run and walk, it's probably best to hold the hammer in both hands in front of you, one high and one low or to have it resting on your shoulder. Either way, you'll need to change sides periodically. 
• The last portion of the workout is to push your endurance and toughness. You could just not do it at all, do one last set of swings on each side, or see how long you can go. Potentially, the workout could go for hours, if you could handle it, but it's certainly not required. 

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

Sikorski's Prison Climb Workout (Grappler Baki)

The start of New Grappler Baki introduces us to some seriously dangerous convicts. They are immensely strong and kill without warning. All of them escape from Maximum Security Prisons and some of them even defy the Death Penalty. One inmate of particular interest is the Russian inmate, Sikorski, who possesses a finger strength and climbing ability that is likely unrivaled in the entire world. He used a single finger on each hand to scale the the nearly-smooth walls of a 100-Meter tall missile silo! This workout is going to focus on finger and arm strength and rock climbing ability.

Because in prison, what else are you gonna do besides try to escape?

Sikorski's Prison Climb Workout

LEVEL ONE:

1. Rock Climb 100 Meters

LEVEL TWO:

1. 25 Pull-ups 
2. Rock Climb 100 Meters

LEVEL THREE:

1. 10 Triangle Pull-ups 
2. 25 Pull-ups 
3. Rock Climb 100 Meters

LEVEL FOUR:

1. 10 Two Finger Pull-ups 
2. 10 Triangle Pull-ups 
3. 25 Pull-ups
4. Rock Climb 100 Meters

LEVEL FIVE:

1. 10 One Finger Pull-ups 
2. 10 Two Finger Pull-ups
3. 10 Triangle Pull-ups 
4. 25 Pull-ups
5. Rock Climb 100 Meters

LEVEL SIX:

1. 5 One Arm Pull-ups (each side)
2. 10 One Finger Pull-ups
3. 10 Two Finger Pull-ups
4. 10 Triangle Pull-ups 
5. 25 Pull-ups
6. Rock Climb 100 Meters

LEVEL SEVEN:

1. 5 One Arm Two Finger Pull-ups (each side)
2. 5 One Arm Pull-ups (each side)
3. 10 One Finger Pull-ups
4. 10 Two Finger Pull-ups
5. 10 Triangle Pull-ups 
6. 25 Pull-ups
7. Rock Climb 100 Meters

LEVEL EIGHT:

1. 5 One Arm One Finger Pull-ups (each side)
2. 5 One Arm Two Finger Pull-ups (each side)
3. 5 One Arm Pull-ups (each side)
4. 10 One Finger Pull-ups
5. 10 Two Finger Pull-ups
6. 10 Triangle Pull-ups 
7. 25 Pull-ups
8. Rock Climb 100 Meters

LEVEL NINE:

1. 10 Fingertip Pull-ups 
2. 5 One-Arm One-Finger Pull-ups (each side)
3. 5 One-Arm Two-Finger Pull-ups (each side)
4. 5 One-Arm Pull-ups (each side)
5. 10 One Finger Pull-ups
6. 10 Two Finger Pull-ups
7. 10 Triangle Pull-ups 
8. 25 Pull-ups
9. Rock Climb 100 Meters

LEVEL TEN:

1. 10 Two Finger-Fingertip Pull-ups 
2. 10 Fingertip Pull-ups
3. 5 One-Arm One-Finger Pull-ups (each side)
4. 5 One-Arm Two-Finger Pull-ups (each side)
5. 5 One-Arm Pull-ups (each side)
6. 10 One Finger Pull-ups
7. 10 Two Finger Pull-ups
8. 10 Triangle Pull-ups 
9. 25 Pull-ups
10. Rock Climb 100 Meters

LEVEL ELEVEN:

1. 10 One Finger-Fingertip Pull-ups
2. 10 Two Finger-Fingertip Pull-ups
3. 10 Fingertip Pull-ups
4. 5 One-Arm One-Finger Pull-ups (each side)
5. 5 One-Arm Two-Finger Pull-ups (each side)
6. 5 One-Arm Pull-ups (each side)
7. 10 One Finger Pull-ups
8. 10 Two Finger Pull-ups
9. 10 Triangle Pull-ups 
10. 25 Pull-ups
11. Rock Climb 100 Meters

LEVEL TWELVE:

1. 5 One Arm Fingertip Pull-ups (each side)
2. 10 One Finger-Fingertip Pull-ups
3. 10 Two Finger-Fingertip Pull-ups
4. 10 Fingertip Pull-ups
5. 5 One-Arm One-Finger Pull-ups (each side)
6. 5 One-Arm Two-Finger Pull-ups (each side)
7. 5 One-Arm Pull-ups (each side)
8. 10 One Finger Pull-ups
9. 10 Two Finger Pull-ups
10. 10 Triangle Pull-ups 
11. 25 Pull-ups
12. Rock Climb 100 Meters

LEVEL THIRTEEN:

1. 5 One Arm-Two Finger-Fingertip Pull-ups (each side)
2. 5 One Arm Fingertip Pull-ups (each side)
3. 10 One Finger-Fingertip Pull-ups
4. 10 Two Finger-Fingertip Pull-ups
5. 10 Fingertip Pull-ups
6. 5 One-Arm One-Finger Pull-ups (each side)
7. 5 One-Arm Two-Finger Pull-ups (each side)
8. 5 One-Arm Pull-ups (each side)
9. 10 One Finger Pull-ups
10. 10 Two Finger Pull-ups
11. 10 Triangle Pull-ups 
12. 25 Pull-ups
13. Rock Climb 100 Meters

LEVEL FOURTEEN:

1. 5 One Arm-One Finger-Fingertip Pull-ups (each side)
2. 5 One Arm-Two Finger-Fingertip Pull-ups (each side)
3. 5 One Arm Fingertip Pull-ups (each side)
4. 10 One Finger-Fingertip Pull-ups
5. 10 Two Finger-Fingertip Pull-ups
6. 10 Fingertip Pull-ups
7. 5 One-Arm One-Finger Pull-ups (each side)
8. 5 One-Arm Two-Finger Pull-ups (each side)
9. 5 One-Arm Pull-ups (each side)
10. 10 One Finger Pull-ups
11. 10 Two Finger Pull-ups
12. 10 Triangle Pull-ups 
13. 25 Pull-ups
14. Rock Climb 100 Meters

LEVEL FIFTEEN:

1. 20 Minutes One Finger Rock Climbing Practice
2. 5 One Arm-One Finger-Fingertip Pull-ups (each side)
3. 5 One Arm-Two Finger-Fingertip Pull-ups (each side)
4. 5 One Arm Fingertip Pull-ups (each side)
5. 10 One Finger-Fingertip Pull-ups
6. 10 Two Finger-Fingertip Pull-ups
7. 10 Fingertip Pull-ups
8. 5 One-Arm One-Finger Pull-ups (each side)
9. 5 One-Arm Two-Finger Pull-ups (each side)
10. 5 One-Arm Pull-ups (each side)
11. 10 One Finger Pull-ups
12. 10 Two Finger Pull-ups
13. 10 Triangle Pull-ups 
14. 25 Pull-ups
15. Rock Climb 100 Meters

Notes:

• If you have to break the Rock Climb distance into pieces due to lack of a 100 Meter rock wall (which is likely), that's fine. Just make sure that you are able to complete the distance comfortably before you advance to the next level. Also be sure to use the appropriate gear and assistance in your training and, if possible, have an instructor handy. 
• You will need to be able to do all 25 pull-ups in a row before you advance to the Third Level of the workout. 
• Triangle Pull-ups start with a standard pull-up grip. You'll pull your body up along the line of one of your arms, then when your chin is over the bar you will move your body toward your other hand and then back down the line of your other arm. You are essentially tracing a triangle with your chin along both your arms and the bar. Alternate the direction you go, but count each triangle you make as 1 rep. 
• Two finger pull-ups will require you to use the index and middle finger of each hand to suspend yourself from the bar. It will be remarkably more difficult, because your palm and thumb will not be able to press against the bar. This is very important for increasing the strength of your fingers. 
• One finger pull-ups will require you to use just the middle finger of each hand to suspend yourself from the bar. You'll use the middle finger because it is the longest finger and will be very useful in climbing. 
• The One-Arm Pull-up is going to be difficult. You may have to start with doing negative reps, where you might jump up to the top of the movement and then fight the descent. Eventually, the strength for the movement will come on its own, with enough of this training. 
• The One-Arm Two Finger Pull-up is just what it sounds like. You will do a One-Arm Pull-up with just two fingers on one hand. At this point, the main issue will be if you have the finger strength to hand to movement, because you've already done the One-Arm Pull-up. 
• Same thing goes for the One-Arm One Finger.
• Fingertip pull-ups are best done on the frame of a door or a small ledge, but make sure that you are not far off the ground for safety's sake. 
• Two finger fingertip pull-ups are done using the index and middle fingers. 
• One finger fingertip pull-ups are done using the middle finger. 
• One-Arm Fingertip, One-Arm Two Finger, and One-Arm One Finger Pull-ups are a combination of everything you've done up to this point and they will be immensely difficult, so be patient and do what you can. Everything will come in time, as long as you've built the base with the previous exercises. 
• The One-Finger Rock Climbing is you purposely using only the middle finger of each hand to climb on a rock wall. Ideally, you wouldn't even use your feet, but you can build up to that over a long, long time. There is no given distance to travel, so just do as much as you can in the allotted time frame. 
• This will most likely take a long time to reach the highest levels, so be very patient. 

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

Thor's Basic Training (Chiaki Yuma)

Chiaki Yuma, or Thor, is the Seventh Fist of Ragnarok and a user of Sumo. He's massive, powerful, and fights "for all the fat men of the world."

"This body is the perfect blend of muscle, fat, and sex appeal!"

Sumo wrestlers go through some intense training. They live in "stables" with only other sumo practitioners, waking at 4 or 5 AM to train for several hours. Then, they eat a huge meal at around 11 AM or noon and then take a two hour nap before waking up to eat again and then going back to sleep. It's safe to say that the life of a sumo is 100% about the art. The training that these men undergo is all about building the raw strength, balance, and flexibility (yes, flexibility) to push another equally large man outside a ring.


Thor's Basic Training
Sumo-Kenko-Taiso Practice (You can find most of the exercises listed below here in PDF format.)

1. Kishizume no Kata (Concentration Exercises)
2. Chirichouzu no Kata (Clapping and Rubbing the Palms)
3. Shiko no Kata (Stamping)
4. Sliding Practice
5. Shinkyaku no Kata (Leg Stretching)
6. Matawari (Extreme Leg Stretching)
7. Shikiri no Kata (Preparing to Wrestle)
8. Seme no Kata (Attacking Exercises)
9. Fusegi no Kata (Defensive Exercises)
10. Yotsu Mi no Kata (Belt-Grabbing Exercises)
11. Sori no Kata (Bending Backwards)
12. Kinsei no Kata (Balance Exercises)
13. Douyo Iri no Kata (Entering the Ring)
14. Teppo (Stepping and Hitting Exercise)- Wooden Post
15. Teppo- 75#+ Heavy Bag
16. Butsukari-geiko (Hitting Practice)
17. Practice Matches

Start at 5 Minutes for each exercise. After you comfortable with this volume of training, increase the time for each exercise to 10 Minutes. When you are comfortable with the volume of training, which may take a while, increase it to 15 Minutes per exercise.

Notes:

• Reference the link at the top of the workout for anything not listed here in the notes. The PDFs will have descriptions of the exercises as well as some basic illustrations.
• This is a pretty long workout, even at the beginning level, so go easy if you aren't in shape.
• Check the above link for Shiko, but here is a video.
• Sliding is a form of footwork useful in Sumo matches. Here is a video of it.
• Teppo is stepping with the same hand and same leg for hitting against a wooden post or a heavy bag. The post is the traditional way, but the heavy bag gives a different feel and allows you to practice against a moving target and work on your timing. Here's a video of an American doing Teppo.
• Here is a video of some training and practice matches.
• Butsukari-geiko is pretty much slamming your body into the body of your training partner. You'll get a little bit of a running start (most likely using sliding footwork to move) and hit your chest/stomach area together. Be careful not to bash your heads together.
• Be careful with hitting your head together on the practice matches as well. You'll need a ring and you win by either pushing your opponent out of the ring or putting them on the ground.

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