Friday, May 7, 2010

Grappler Baki Workout- Orochi Doppo's Training

This workout is for the God of Karate, Orochi Doppo and is patterned after the real-life Karate Master, Masutatsu Oyama. Doppo killed a tiger bare-handed; Oyama killed a lot of bulls bare-handed. Oyama was the founder of Kyoukushinkai Karate (Shinshinkai in Baki) and was one of the great fighters of his era. This workout is based on some of his actual training. I'm not certain you'll be killing any tigers or bulls, but this will definitely make you tougher.
  1. Jump Rope- 10 Minutes
  2. 300 Knuckle Push-ups
  3. 100 Decline Push-ups OR (Instead 300 Push, 100 Decline Push, 100 Dips) Bodywt Bench 500 Reps
  4. 100 Dips
  5. Jump Rope- 10 Minutes
  6. 200 Sit-ups
  7. Side Hops Over 2 Cement Blocks- 5 x 2 Minute Rounds
  8. 25 Freehand Handstand Push-ups
  9. Front/Back Hops Over 2 Cement Blocks- 5 x 2 Minute Rounds
  10. "Stone Lifting"- 3 x 2 Minute Rounds
  11. Box Jumps- 5 x 2 Minute Rounds
  12. Hand Walking- 100 Yards Total
  13. 100 Squats w/200 lbs
  14. Run 2.5 Miles
  15. 200 Straight Punches to Striking Post (Total)
  16. 200 Shuto Strikes to Striking Post (Total)
  17. 200 Rear Front Kicks to Striking Post (Total)
  18. 200 Side Kicks to Striking Post (Total)
  19. 200 Round Kicks to Striking Post (Total)
  20. Additional Karate Practice- 1 Hour
  21. "X" x 3 Minute Rounds Karate Sparring
Notes:
  • This is a "Day Workout," so you can break up the workout however you like along the course of a day. All reps do not have to be without stopping, so if it says "300 Push-ups" you can break it up however you like and do them over the course of the day. 
  • As always, never attempt to do more than you can. Scale the workout back to fit your needs or only do part of it if you can't do the whole thing.
  • Push hard in jumping rope.
  • The "Stone Lifting" is quite literally lifting stones. If you can find a big rock that you can actually lift, pick it up off the the ground and set it back down as many times as you can in the time limit. If you do not have a stone, a sandbag can be supplemented. A stone is recommended, because they are generally more awkward to carry and will toughen up your hands and forearms. However, the benefit of the sandbag is that it is possible to lighten or increase the load.
  • For the side hops, lay the cement blocks on top of one another longways and, with your legs together, hop back and forth over the blocks. Do your best to jump back over the blocks as soon as your feet hit the ground.
  • Focus on trying to hold the handstand as long as you can freehand. After you feel confident enough in doing that, practice doing handstand push-ups freehand. Any you can't do freehand below the 25 prescribed, finish up against the wall.
  • The Front to Back hops are a lot more difficult than the side to side, so please be careful and have a mat behind you if possible.
  • Do the Knuckle Push-ups on the index and middle finger knuckles. You can do them in sets, but the eventual goal is to do them straight through.
  • For the Box Jumps, find a box/step/wall to which you can jump up. Make your jumps quick and try to push yourself in height.
  • Your handwalking goal is to go 100 yards non-stop, but if you can't, just break it up however you need to in order to get to 100 yards.
  • You can squat with a barbell or a weighted vest for your squats, but make sure you are going full depth (top of your thighs parallel to ground). Start with 100 lbs and work your way to 100 reps. It is not necessary to force the 100 reps if you can't even do 5 without stopping. You can do them in 10 sets of 10, but your eventual goal is 100 straight reps. After that, you can add weight. Or, if you are stronger, you can start with 200 lbs.
  • Really push yourself on your 2 mile run.
  • If you do not have a striking post for your punches, shuto, and kicks, you can use a smooth telephone pole, a smooth tree, or something along those lines. If you like, you may wrap the pole or tree or whatever in rope to soften it. You can also just use a heavy bag if you don't want to hit something that hard. Please work into this or you will hurt yourself. Gradually increase your strength over weeks of training and if you feel like your hands or feet are starting to really hurt, but you are only at 20, 40, or 50 reps-- STOP! You don't want to injure yourself.
  • By "X" x 3 minute rounds, I mean that you may do as many 3 minute rounds of Karate Sparring as you like. Karate Sparring uses no gloves or headgear, however there are no hands strikes to the face, no open-hand strikes, and no elbows. You can, however, kick to the head. Please be careful.
  • If you are just starting, it's alright to cut the reps or weight or whatever by 1/2 or 1/4 or whatever. The workout as listed is pretty much the top level.
  • You can do 300 Knuckle Push-ups, 100 Dips, and 100 Decline Push-ups altogether OR you can do 500 reps of Bodyweight Bench Press. Whatever you choose, I wouldn't do the same thing every time you do this workout.
  • Additional Karate practice can be kata, kihon (basic techniques), kumite (sparring of any kind), or body conditioning.
  • Also, these exercises do not have to be done in order.
That's all for today. As always, good luck and train hard.
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