Saturday, September 26, 2009

Hanayama's Workout

This is a character workout for Hanayama Kaoru from Grappler Baki. It is a powerlifting/strongman workout. Please note that 5x5 means 5 sets of 5 reps.

Hanayama's Workout A

1. Squats 5 x 5 Reps
2. Bench Press 5 x 5 Reps
3. Pull-ups 5 x 5 Reps
4. Biceps Curls 5 x 5 Reps
5. Sit-ups 5 x 5 Reps
6. Grip Work
-Wrist Curls 2 x 15 Reps
-Reverse Wrist Curls 2 x 15 Reps
-Hand Grippers (if available) to failure
-2 Sets of Grip Hang to Failure

Hanayama's Workout B

1. Deadlift 5 x 5 Reps
2. Overhead Press 5 x 5 Reps
3. Farmer's Walk 5 Sets of 50 Yards
4. Front Carry 5 Sets of 50 Yards
5. Sled Pull 5 Sets of 25 Yards
6. Grip Work
-Wrist Curls 3 x 8 Reps
-Reverse Wrist Curls 3 x 8 Reps
-Hand Grippers (if available) to failure
-2 Sets of Grip Hang to Failure

This workout is about power and grip strength. We've covered the squat, deadlift, and bench earlier in the Dragonball Training Manual, as well as the Front Carry and Farmer's Walk. Some notes:
  • Make sure you get full depth on your squats-- that means the top your thighs should be parallel with the ground at the bottom of the squat.
  • Use a controlled motion on all the lifts, especially the bench press. I've seen too many people bounce the weight off their chests to get the rep out at high speed. Not only is that not doing any good for your strength, it definitely isn't any good for your sternum.
  • Your pull-ups should have a full range of motion, from a split-second hang at the bottom to your chin coming over the bar (or touching your chest to the bar). Any grip is acceptable. Add weight to this exercise with a weightlifting belt, or (if you want it be more difficult) hold a plate in between your knees as you do the pull-up.
  • For the curls, you can use straightbar curls, alternating biceps curls, or (my personal favorite) bands. There are lots of places to get bands, but here's the kind I have. LifelineUSA has a lot of really awesome stuff, so check them out if you get the chance.
  • Hold a plate on your chest or behind your head for the sit-ups. If possible, do them on a decline bench.
  • Make sure that on the deadlift, you have a complete relaxation at the bottom. It's a "dead" lift for a reason.
  • On the overhead press, you can use a barbell or dumbbell, it's up to you.
  • You can use dumbbells or 5 gallon buckets for the Farmer's Walk.
  • For the front carry, I would recommend using some type of sandbag (going to have a post on making your own sandbag soon) or, if you have a bunch of smaller weights (like the old concrete-type weights) you can use a bunch of duct tape to make a makeshift atlas stone.
  • The sled pull is obviously done with a weight sled, but if you don't have one, pulling a tree stump or a tire with weights on it is acceptable also. You won't be going fast on this one, you should really, really have to dig in a pull hard for this exercise, so adjust the weight accordingly. If you're zipping along with the sled on you (good luck with that), you don't have enough weight on it.
  • The grip work is a given for Hanayama's workout. Not only will all these heavy lifts and strongman exercises tax your grip, we've added a little extra at the end of each workout. A quick note on the rest of the exercises: you should not be using any sort of hand wraps (chalk is fine) for these lifts. If you cannot pick up a weight without hand wraps, you shouldn't be lifting with it. You don't have hand wraps in the real world (or weight belts for that matter), so why should you use them in the gym? I understand using a weight belt every now and again for single rep maxes, but anyone you see wearing hand wraps, knee wraps, a belt, and weight lifting gloves all the time isn't going to see much in the way of improvement.
  • On to the grip work (For real, this time)!! The wrist curls should be done with a barbell or a dumbbell, with the rest of your forearm resting on a bench for support. You're really trying to isolate the forearm muscles to strengthen the grip.
  • The grip hang is obvious. Grab onto a pull-up bar and hang there until you can't anymore.
  • Grippers are a must for hand training. I've heard that the best grippers on the market are the Captains of Crush.
  • Control all your lifts.
  • Lift with a partner! You NEED a spotter for this heavy stuff. You wanna die?! Huh?! (Ok, I'm calm now...)
  • The last reps of the last set of 5 should be one that you really have to dig for. If 250lbs is your 5 rep max on squat, put that as your last set and adjust your first sets accordingly. For instance, it could look like. 5 x 135lbs; 5 x 165lbs; 5 x 195; 5 x 225; and 5 x 250. Lift smart. Ask questions in the gym if you can't remember what to do, and research like hell if you're a newbie (or pay for a couple of sessions with a trainer, if you don't have a knowledgeable person to show you proper lifting form).
That's all for now. Hope you enjoyed the new workout. Until next time, good luck and train hard.
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