Good Spar Today, Random Thoughts

I had a good time sparring/grappling with some guys down the street today. And, as such, I am constantly reminded that I need more training. Distance, timing, rhythm, endurance, sports specific strength-- if you don't practice fighting, you'll never be the best you can be. Drills, kata, mitt work, heavy bags, wooden dummies and what-have-you are all great, but if you fail to actually practice fighting, you are missing something very valuable.

Sparring is not the end-all-be-all of combat, but it is a very useful tool and is closer to actual combat than some other training you can do. I believe that if a teacher tells you not to spar, he is doing you a disservice and I would actually question whether or not his system was effective. Now, I understand that it is impractical to jab your sparring opponents in the eyes or rip out their trachea with an eagle claw in training, but sparring with rules or gear builds the skills (such as timing, distance, and rhythm) for the other techniques to be used in actual combat. Also, if you don't know what it's like to move around an opponent or have him really try to attack you and you don't (God forbid) know what it's like to take a hit, you're in for a heck of a surprise when you actually have to defend yourself.

Also, spar with anyone you can: big, small, strong, weak, fast, slow, trained, untrained, long limbs, short limbs, fat, thin-- whatever you can get. Doing so will allow you to understand what can and can't be done on certain people and will help you to develop overall skills that will be useful in real life combat, because you don't always fight somebody in your weight class in reality. Also, think about sparring in different places-- the dojo or the gym is not the only place you fight. Try to spar outside sometime, but be aware of your surrounding and be careful of slamming your training partners. Also, where long sleeves and pants if you plan on grappling outside.

Whatever style you practice, you need to spar. You don't have to spar all the time, but you do need to do it. Trust me, if you paired off martial artists who spar and those who don't, you'd find that more often than not the ones who spar would come out on top in a fight.

That's all I have for you today. Until next time, good luck and train hard.

The All-Japan Rookie Champ Workout

This workout is for the Ippo vs. Sendo match at the All-Japan Rookie Championship. It's in-fighter vs. in-fighter, but Ippo's fist is broken, so he can't hit anything for the entire training period. He made up for it by strengthening his muscles and working on his speed and stamina. Hope you enjoy!

The All-Japan Rookie Champ Workout

Morning

• 3 Mile Run, 7 Sprints Throughout (Shadowbox 15 seconds at the 1, 2 and 3 mile marks.)

4-6 Hours Later

>3 Minutes Neck Bridging
>3 Minutes Headstand Work
>Getting to the One Arm Push-up (Eventually, do 50 OAPUs each side, with feet elevated)
          -3 Sets MAX Triangle Push-ups
          -Hold Top Position of One Arm Push-up- 3 x 1 Minute Each Side
          -Push from Bottom Position of OAPU- 3 x 20 sec Each Side
          20 Push-ups
>100 Sit-ups
>100 Squats
>One Arm Alternating Cable Press- 30 Reps
>Crab Walk- 3 Sets of 50 Meters Forward, 50 Meters Backward
>Shadowboxing 4 x 3 Minute Rounds
>3 Mile Run, 7 Sprints Throughout (Shadowbox 15 seconds at the 1, 2 and 3 mile marks.)

Notes:

• For Triangle Push-ups, place your hand under your chest with the index fingers together and the thumbs together in the shape of a triangle or a diamond. Make sure your chest touches your hands as you go down.
• Make sure your shoulders are square and your feet are together in the One Arm Push-ups
• One Arm Alternating Cable Press is something you'll need to do at a gym. It's essentially a standing one arm bench press using a cable machine. If you don't have access to one, you may do one arm bench press with dumbbells. Use a weight you can get 30 reps with and increase it as necessary.
• For the Crab Walk, you'll be on your hands and feet, with your body facing toward the sky. Don't let your body sag as you move. Go as fast as you can, because it gets brutal going slow.
• This is a pretty rough one, so use your own judgment on how much you can do.
• Added neck work to this workout, as well.

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

AMV- The Great Takamura

One of my favorite Hajime no Ippo AMVs. My son and I used to watch it repeatedly, until he learned he could find Barney and Chuggington on Youtube! Haha. Hope you enjoy it!



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

Teppu Workout Demonstrations

BREAKFALLS (Pay attention to the Backward Breakfall)
http://www.youtube.com/watch?v=JgoLO1riEe0&feature=PlayList&p=10C7768E30C2A7EC&playnext_from=PL&index=2&playnext=2

GETTING UP
http://www.youtube.com/watch?v=KkhwsFG4LRo&feature=related

SHRIMPING:
http://www.youtube.com/watch?v=lGFBmVw8KGM

REVERSE SHRIMPING:
http://www.youtube.com/watch?v=-g8l9BadwUI

GORILLA HOP: (It's at the bottom of the page. Notice the placement of the fists and the short forward hop.)
http://www.onemanga.com/Teppu/6/09/

CRAWL: (Extend forearms out in front, and drag body up to them.)
http://www.onemanga.com/Teppu/6/10/

KNEE LOCK WALK: (Have partner hook both ankles behind your knees. Walk backwards, while partner shifts hips to follow. It's balance training for you and hip movement training for your partner.)
http://www.onemanga.com/Teppu/6/10/

FORWARD ROLL TO BREAKFALL:
http://www.youtube.com/watch?v=l2d14cWPKPw&feature=PlayList&p=2FEEC4D3131EE7F9&playnext_from=PL&playnext=1&index=4

FORWARD TUMBLE TO JUMP: (Jump up at the end)
http://www.youtube.com/watch?v=YIL8dT5HGr8

TURNING: (Slight bounce with your calves, turn in mid air, and land facing opposite direction.)
http://www.onemanga.com/Teppu/6/12/

LOW SWEEP: (Posting with one hand, sweep the same side leg toward the outside of your body. Remember to keep the opposite foot on the floor as you swing your leg and twist your hips to the side your hand is posted on. Use the picture as a reference.)
http://www.onemanga.com/Teppu/6/12/

JUMPING ANKLE CROSS: (Jumping to Guard)
http://www.youtube.com/watch?v=ARGAalNWxX0

JUMPING ANKLE CROSS TO TAKEDOWN (You'll let your shoulders hit the mat and grab and pull at the ankles, while pushing back and down with your feet on your opponent's hips. You'll eventually want to spring up and forward with them to get mount.)
http://www.onemanga.com/Teppu/6/11/

SINGLE LEG TAKEDOWN:
http://www.youtube.com/watch?v=_XthltpaNaQ

DOUBLE LEG TAKEDOWN:
http://www.youtube.com/watch?v=BNUoE3nQu30&feature=related

SPRAWL PRACTICE: (Helps one partner learn to defend the takedown and allows the other to work on getting the takedown.)
http://www.youtube.com/watch?v=B5cz2Y-vZS0&feature=related

There's a lot of videos and things to look at here. Make sure you understand the drills before you attempt any of them. Ideally, you should receive some training at a BJJ gym, a Judo dojo, or Sub. Grappling class.

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

Teppu- Solo and Team Training

Teppu is a really cool manga that centers around MMA-- more specifically, women's MMA. The story is about a genius of sports who discovers that she can't dominate the world of Mixed Martial Arts like she does all the other sports she tries. This intrigues her and drives her to try her best-- something she hasn't done in a long time. If you guys don't have a partner to train with, you can do the solo workout.

Solo Training

1. Back Fall and Get Up- 2 Minutes
2. Shrimping- 2 Minutes
3. Reverse Shrimping- 2 Minutes
4. Gorilla Hop- 1 Minute
5. Elbow Crawl- 1 Minute
6. Forward Shoulder Roll to Breakfall- 1 Minute
7. Forward Tumble to Jump- 1 Minute
8. Turning- 1 Minute
9. Low Sweep- 1 Minute
10. V-Ups- 2 Minutes
11. Shadowboxing Complex
      -3 Minutes Shadowboxing
      -30 Seconds Push-ups
      -3 Minutes Shadowboxing
      -30 Seconds Squats
   ---As Many Rounds as Possible

Partner Training

1. Shrimping w/Partner- 1 Minute each
2. Reverse Shrimping w/Partner- 1 Minute each
3. Knee Lock Walk- 1 Minute each
4. Jumping Ankle Cross- 1 Minute each
5. Jumping Ankle Cross to Takedown- 2 Minutes each
6. Single Leg Takedown Practice- 2 Minutes each
7. Double Leg Takedown Practice- 2 Minutes each
8. Sprawl Practice- 2 Minutes each
9. Grappling- 3 x 5 Minute Rounds
10. No Contact/Very Light Sparring Complex
      -3 Minutes No Contact/VL Sparring
      -30 Seconds Push-ups
      -3 Minutes NC/VL Sparring
      -30 Seconds Squats
  ---As Many Rounds as Possible, then Rest 2 Minutes
11. Sparring- 3 x 3 Minutes

Notes:

• Rather than go into long-winded explanations of some of the things I've posted here and still not have you understand, I will instead post videos of the drills. Haha.
• The good thing about these two workouts is that they progress with your level of fitness and they give you options if you have a partner or don't.

That's your workout for today. I'll try to post the exercise demonstrations either later tonight or tomorrow. It depends on how much I have to do today, not to mention, there's a lot of videos.

Until next time, good luck and train hard!

Who Would Win #1: Hanma Yujiro vs. Furinji Hayato

In this epic battle, it appears that Furinji Hayato would come out on top 5 to 1. Even though the Elder would not kill his opponent, he is armed with unreal power and 108 secret techniques he developed. The Elder is easily Yujiro's equal in physical prowess, so it would eventually boil down to the level of skill each possesses. This, I believe, would be Yujiro's downfall, because he tends to favor using strength rather than tactics or abilities. I think it would be a hard-fought battle on both sides, but Furinji Hayato would eventually come out on top.

10,000 points to anyone who can draw a really good doujin (fan-comic) about this epic battle.

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

Veritas- Gangryong's Basic Training

Veritas is a great manhwa (Korean manga) and is full of super-powered fights and humor. If you get a chance to read it, I'm sure you'll enjoy it. This workout may be the only workout we actually get from Veritas, because after just a little while in the story, it starts to focus on more training for the fictitious martial arts in the manhwa. Don't feel too bad, though, because this workout is very hard and will take a very long time to master. You won't follow the training program of the story exactly, because Lightning Tiger has Gangryong do a serious of training exercises over the course of a whole year, so we'll just mix these workouts in with the rest of the Real Anime Training workouts. Also, remember to read the notes at the bottom of the post.

Gangryong's Basic Training

LEVEL ONE
-Run 2 Hours (Complete run three times on separate occasions to advance to next level.)

LEVEL TWO
-Run 3 Hours (Complete run six times on separate occasions to advance to next level.)

LEVEL THREE
-Run 3 Hours
-25 Hanging Sit-ups

LEVEL FOUR
-Run 3 Hours
-50 Hanging Sit-ups
-25 One-Armed Push-ups Each Side

LEVEL FIVE
-Run 3 Hours
-75 Hanging Sit-ups
-35 One-Armed Push-ups Each Side
-Front and Side Split Practice (1 Minute Each)
      >Seated Hamstring Stretch
      >Standing Hamstring Stretch
      >Standing Raised Hamstring Stretch
      >Standing Quadriceps Stretch
      >Splits Stretch- Left, Middle, Right, Middle
      >Butterfly Groin Stretch
      >Lunge Stretch- Both Sides
      >Practice Easing into Side Split
      >Practice Easing into Front Split- Both Sides
      >Spread Eagle Stretch- Left, Middle, Right, Middle

LEVEL SIX
-Run 3 Hours
-100 Hanging Sit-ups
-50 One-Armed Push-ups Each Side
-Front and Side Split Practice (1 Minute Each)
      >Seated Hamstring Stretch
      >Standing Hamstring Stretch
      >Standing Raised Hamstring Stretch
      >Standing Quadriceps Stretch
      >Splits Stretch- Left, Middle, Right, Middle
      >Butterfly Groin Stretch
      >Lunge Stretch- Both Sides
      >Practice Easing into Side Split
      >Practice Easing into Front Split- Both Sides
      >Spread Eagle Stretch- Left, Middle, Right, Middle
-30 Minutes "Non-dominant" Arm Practice

Notes:

• This workout assumes you are in good shape. If you can't hack the run, just do it for 30 minutes and walk the last 90 minutes. Then, as you get better, you can try for 60 running and 60 walking or alternate 30 minutes running and 30 minutes walking for the time frame. Once you hit Level Two, you'll follow a similar method, but since you'll be able at this point to run 2 hours straight, you'll probably just start off running for 120 minutes and walking 60. Then, you'll increase the amount of time you're running until it gets to three hours. Honestly, this is one of those things that is going to take you a long time to do, so don't freak out if you feel like you'll never get far in the workout.
• There are quite a lot of Real Anime Training workouts that have running in them, from as little as 100 yards to a full marathon (potentially with this one, even longer than a marathon), so try not to put any other workouts with longer distances too close together. If you're going to do this workout or another long distance run, don't do any other super long distances that week. If you're an experienced long distance runner, use you're own judgement, because you probably know how your body operates and how long it takes you to recover.
• You'll have to slow your pace down in order to run for such a long time. Remember to eat good-quality carbs and some protein an hour before your run and remember to eat 25-50 grams of protein within 30 minutes of finishing your run. You may actually have to take a sports drink with you during the run, because of the extended duration. Also, this is not a workout to be taken lightly and should not be done back to back or maybe even in the same week.
• For the levels containing listed repetitions, complete the reps in as many sets as necessary to finish the number (or as many as you can), but do not advance to the next level until you can do the reps non-stop in one go.
• The hanging sit-ups in the manhwa are demonstrated by Gangryong by hooking his feet over the bar and doing them without any assistance. This is not recommended. If you can, do them with some kind of anti-gravity boots (you hook them over the bar), or you can hook your feet over bar with some kind of additional support or wrap. However, I'm sure some of you will try to do it Gangryong's way, so please be careful. On any of these attempts, whatever method you choose, it is recommended to have a thick mat underneath you and a spotter.
• For one-armed push-ups, it makes it easier to spread your legs for balance, but you may want to make the exercise harder eventually, so your ultimate goal would be to do one-armed push-ups with your feet together like a normal push-up.
• You'll probably be stuck on Level Five for a very long time, maybe forever. The ultimate goal is to be able to do both a full front (on both side) and full side split. You shouldn't practice stretching too long and if you feel pain, you should stop. You'll spend one minute on each of the stretches, for a total of 18 minutes. If your legs feel up to it and you don't feel any pain, you could actually repeat the cycle one more time. However, remember that you should also be doing the Real Anime Training Stretching Routine after the workout. If, after numerous numerous times of doing this workout you still cannot do a full front or side split, you can move on to the next level, but it's entirely up to you when that happens.
• "Non-dominant" Arm Practice means practicing punching, blocking, tossing a ball, other coordination movements all with your "Non-dominant hand," which if you are "Right-handed" would be your left hand and vice-versa. It's up to you what you do, but try to improve your use of your "Non-dominant" arm.

That's all for today. I know this one seems a little daunting, but just take it in stride. Mix this in with your other workouts and, when it shows up, take the beating and move on.

Until next time, good luck and train hard!

Great "History's Strongest Disciple Kenichi" AMV

For those of you that are into AMV's, this one's fast-paced and full of action... with a hint of uplifting inspiration. Haha.



Until next time, good luck and train hard!

TUF Finale- Conclusion

Great showing by everyone in the Ultimate Fighter Finale! Many impressive fights and truly an inspirational event. Congratulations to Court McGee for winning by submission!

Have a good night. Until next time, good luck and train hard!

TUF Finale Tonight on Spike

I'm excited to see the fights tonight. Don't forget to tune in and check 'em out. Good luck to all the fighters. The outcome of the Liddell vs. Franklin fight wasn't quite what I'd wanted-- although I'm not super upset about who won, I'm more disappointed it ended so quickly. It was refreshing to see Chuck being aggressive with his grappling, however.

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

Grappler Baki: The Japanese Pro Wrestler Workout

Anyone who has seen Grappler Baki knows that there are a LOT of Professional Wrestlers in the anime. So, I would be remiss not to delegate a workout to these men of the squared circle.

There are obviously a wide variety of ways that Professional Wrestler's have trained themselves-- like body builders, like super athletes, like gymnasts-- however, there is one way of training that exploded in Japanese Professional Wrestling. That way of training, my friends, is calisthenics and was championed by the late and great Karl Gotch, the God of Pro-Wrestling. He often did high repetitions of bodyweight exercises in order to be in condition for his matches and we're gonna go that route for this workout.

LEVEL ONE: The Basics

1. 50 Hindu Push-ups
2. 100 Hindu Squats
3. Wrestler's Bridge-- 1 Minute, 30 Seconds
4. Grappling- 20 Minutes Total

LEVEL TWO: Intermediate

1. 100 Hindu Push-ups
2. 200 Hindu Squats
3. Rope Climbing-- 3 Laps or 15 Pull-ups
4. 50 Sit-ups
5. Handstand-- 3 sets to Failure
6. Wrestler's Bridge-- 3 Minutes
7. Grappling- 30 Minutes Total

LEVEL THREE: Advanced

1. 150 Hindu Push-ups
2. 300 Hindu Squats
3. Rope Climbing- 6 Laps or 30 Pull-ups
4. 100 Sit-ups
5. 15 Handstand Push-ups
6. Headstand- 2 Minutes Total
7. 25 Reverse Push-ups
8. Wrestler's Bridge-- 3 Minutes, Pressing 15 lbs
9. Grappling- 30 Minutes Total

LEVEL FOUR: Super Advanced

1. 200 Hindu Push-ups
2. 400 Hindu Squats
3. Rope Climbing- 9 Laps, or 45 Pull-ups
4. 200 Sit-ups
5. 30 Handstand Push-ups
6. Headstand-- 3 Minutes Total
7. 40 Reverse Push-ups
8. Wrestler's Bridge-- 3 Minutes, Pressing 30 lbs
9. Grappling- 30 Minutes

LEVEL FIVE: The God of Pro-Wrestling

1. 250 Hindu Push-ups
2. 500 Hindu Squats
3. Rope Climbing- 10 Laps, or 50 Pull-ups
4. 200 Decline Sit-ups
5. 50 Handstand Push-ups
6. Headstand- 3 Minutes Total
7. 50 Reverse Push-ups
8. Hindu Push-ups-- MAX REPS
9. Hindu Squats-- MAX REPS
10. Wrestler's Bridge-- 3 Minutes Total, Pressing 45 lbs
11. Grappling-- 30 Minutes

Notes:

• Don't move forward to the next workout until you are able to complete all of the prescribed reps without failure.
• We've previously covered Hindu Push-ups, Squats, and the Wrestler's Bridge. You may use your hands in the first level until you can do the time without your hands. Remember to touch your nose to the mat.
• The distance you cover in your rope should be about 12-15 feet. That means 12-15 feet from your chest height.
• Everything else has been covered in other workouts.
• For the Grappling, you may wrestle, do submission grappling, judo, sambo, or whatever grappling style you prefer.
• This is not an unbeatable workout, but it will take you a long time to get to the top. Karl Gotch once did 9001 straight Hindu Squats (to best the Great Gama's record), so don't feel so bad about a measly 500.
• That last set of Hindu Push-ups and Hindu Squats is designed to be the part of the workout that keeps it difficult, because it is maximum reps. If you are such a beast that the other parts of the workout don't whip you, you can wear yourself out on those before the bridging and grappling.

That's all for today. I hope you enjoy this one. Until next time, good luck and train hard!

Goku Training Montage

Here's a little motivation I found for you guys on YouTube. Enjoy!



Good luck and train hard!

Edit- "Ryouzanpaku Master Workout #2- Sakaki"

I've made a change to Master Sakaki's Workout to make it a little easier. All the kicks were previously 25 each of:

• Front Kick
• Round Kick
• Side Kick
• Back Kick

And that's on each side! So, because that ended up being 800 kicks over the course of the workout, not even counting the bagwork at the end, I decided to scale it down a little bit. So, now, you'll only be doing 10 each on both sides for a total of 320 kicks.

That's all for right now. Until next time, good luck and train hard!

Best in the World Highlights #5- Old School with Masahiko Kimura

Kimura was a monster.  He was an absolute marvel of physical strength and sharpened skill. For this, we'll give him two videos.



Here's a short documentary with Kimura in it--



None before Kimura, none after. Until next time, good luck and train hard!

Best in the World Highlights #4- Manny Pacquiao

And here we have the best pound-for-pound boxer in the world-- Manny Pacquiao. If that wasn't enough, his nickname is "Pac-Man." I guess there is something to be said for all those Power Pellets (no, that was not a steroid reference).

Hope you enjoy the pure dominance that is Pacquiao.



I'm gonna try to top out the best in the world highlights at 10, with maybe two or three old-school highlights.

Starting the Journey (AKA: The Random Easy Day)

This workout has a dual purpose. First of all, the purpose of this workout is to be a stepping-stone for those not quite ready for the intensity of the other workouts or who may need to increase their fitness at a slower rate than others. The secondary purpose is to serve as a random easy day amidst the several grueling workouts that we have in the Real Anime Training roster.

Most anime either start with a character going on a journey or have a saga where a character disappears to go on a journey, so we did this workout in that spirit. It's easy and it's meant to be that way.

Starting the Journey

Walk 1 Mile.

After you complete this workout on three separate occasions, add 1 Mile to the distance and repeat that cycle. If you are cycling this workout in a random fashion with all the other workouts, it should be a long time before are walking any significant distance. However, if you are extremely out of shape/overweight, you can use it 2-3 times a week and try a normal Real Anime Training Workout once a week, until you feel like you are in good enough shape to do the other workouts on a regular basis.

In terms of this workout being a "rest," imagine if you'd randomly done three long, massively difficult workouts over three days and one day of rest isn't enough. You could throw in this workout for an opportunity to rest, but still keep your body moving.

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

Best in the World Highlights #3- Old School with Masutatsu Oyama

This man was ridiculous. He turned his body into a piece of stone and then broke people with it. There are more videos out there of him, so check them out if you get a chance. I find it unfortunate that we do not have more footage of him, because I'm sure watching him fight would have been amazing.



Hope you enjoy the video. Until next time, good luck and train hard!!

Here is a Muay Thai kick example for the Kamishiro Yuu Kicking Workout



And... here is a Karate Roundkick



And... here is the spinning back kick a couple different times!



#2!



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

Kamishiro Yuu's Kick Training

Since this is a Holyland workout, looks like we're back to lots of repetitions of techniques. Yay! Considering this workout will be centered on kicking, there won't be near as many reps as the punching version. In any cases, so far Yuu has only exhibited the ability to do two kicks-- a roundhouse and a spinning back kick. And those will be the only two we'll cover. You can do them on a heavy bag, with a partner using Thai Pads, or on a tree, like Yuu did... however, he also wrapped the living heck out of his leg in order to do it. Honestly, a heavy bag is sufficient. Remember to check the notes at the bottom.

Level One
-200 Round Kicks (100 Each Side)

Level Two
-400 Round Kicks (200 Each Side)

Level Three
-600 Round Kicks (300 Each Side)
-100 Spinning Back Kicks (50 Each Side)

Level Four
-700 Round Kicks (350 Each Side)
-200 Spinning Back Kicks (100 Each Side)

Level Five
-800 Round Kicks (400 Each Side)
-300 Spinning Back Kicks (150 Each Side)

Level Six
-900 Round Kicks (450 Each Side)
-400 Spinning Back Kicks (200 Each Side)

Level Seven
-1000 Round Kicks (500 Each Side)
-500 Spinning Back Kicks (250 Each Side)

Level Eight
-1000 Round Kicks (500 Each Side)
-650 Spinning Back Kicks (325 Each Side)

Level Nine
-1000 Round Kicks (500 Each Side)
-800 Spinning Back Kicks (400 Each Side)

Level Ten
-1000 Round Kicks (500 Each Side)

-1000 Spinning Back Kicks (500 Each Side)

Notes:

• You do not have to do all the reps on one side before doing the reps on the other. You can break them into sets of 25, 50, 100 or whatever. I don't really even see the problem of mixing up the round kicks and the spinning back kicks, so you don't get too tired or bored with the same move. Just make sure you keep track of your reps and you do all the ones listed.
• I understand that this seems a little excessive, but also understand that you aren't doing this workout all the time. However, it is a nice little shocker for your body every now and again when thrown in the mix of the rest of the workouts. 
• The round kicks, at least for being true to the manga, should all be done off the rear leg and should be "turn-kicks." That is to say that if you didn't have a target to hit, your body would spin all the way around. I'll post a few examples of the types of kicks. However, if you want to adapt it to your style and use just a normal roundhouse or split up the roundhouse reps into lead and rear legs, that is entirely up to you.
• I'll also post videos for the spinning back kick.
• You should be able to complete your current level of this workout and not be destroyed before advancing to the next level. Use your own judgement, or you can move ahead after three successful completions of your current level (remember that means three separate occasions of using this workout, not three times at once).
• This workout will help your build strength in these movements and also build the neural pathways required for the proper execution of the techniques.
• Remember to stretch!

That's our workout. I'll post some videos for it shortly. Until next time, good luck and train hard!

Best in the World Highlights #2- Anderson Silva

Next up is arguably the best pound for pound fight in the entire world. He's a fighter that, oftentimes, just plays with his opponents, for better or for worse. In any case, here's the "Spider," Anderson Silva.



Hopefully I'll have something else up for you today, but enjoy the craziness that is the "Spider." Until next time, good luck and train hard!

Best in the World Highlights #1- Fedor

For everyone out there that is looking for the beasts out there that manga authors turn into characters-- it's guys like this. Going to be posting several highlight videos of some of the badass guys that have walked and do walk the earth today. And, we're starting off with a good one--

Ladies and Gentlemen, Mr. Fedor Vladimirovich Emelianenko.




Gonna put a few more up over the next few days, along with our normal content. So, until next time, good luck and train hard!

Baki Does Bagwork

As Champion of the Underground Fighting Arena, Baki has to stay in shape and train on a constant basis. Therefore, on almost every occasion we see him at his rented-out apartment, he's hitting the heavy bag. Here, then, is a workout in just that spirit! You may use a boxing heavy bag, a Muay Thai long heavy bag, a sand-filled bag, a water-filled bag or change it up every time you do the workout. It's probably best if you wrap your hands and/or wear bag gloves to prevent tearing the skin and possibly damaging your hand, if your bones are not already conditioned for taking hits. If you like, you could also wear a heavier glove to protect your hand.

Baki Does Bagwork

First, do 1 Minute of light bagwork to warm-up. Then, you'll move on to the rest of the workout.

1. 30 Seconds Medium Pace
2. 30 Seconds All-Out (Fast!)

--As many rounds as possible, rest 2 minutes, then...

1. 1 Minute Full Power Punching/Elbows
2. 1 Minute Full Power Kicking/Knees
3. 1 Minute Speed Punching
4. 1 Minute Speed Kicking
5. 1 Minute Medium Pace

--As many rounds as possible with 1 Minute rest in between rounds.

Notes:

• Medium pace means the normal pace at which you would fight or do bagwork. It should overly wind you, but your not just walking around the bag hitting it every now and again.
• All-Out Pace means that you should not stop hitting the bag for even one moment. Hit AS FAST AND AS HARD AS YOU CAN!
• There is no rest in between rounds for the first section of the workout.
• Full Power Punching/Elbows and Kicking/Knees means that every strike will strive to have the most amount of power you can generate. We're not looking for speed, so don't worry about hitting it a lot, just hit it with strong blows. However, don't sit there and wind up the punch for 20 seconds... you still need to be hitting it in a continuous manner.
• Speed Punching is pretty simple. Get your right distance from the bag and hit the bag as quickly as you can for the allotted time. Jabs, straights, hooks, uppers... whatever-- just make it fast. Don't worry about rocking the bag back and forth with each strike, just strive to impact as many times as you can before the time runs out.
• The length of this workout will depend solely on your level of fitness. Don't cheat yourself and remember to put in 100% effort when it's time to go all out.

That's our workout for today. Until next time, good luck and train hard!!

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Muay Thai Mitt Work Example #2

More examples of Muay Thai Pad Work from an Australian Seminar. There's some good stuff here.

Until next time, good luck and train hard!

Muay Thai Mitt Work Example #1

Rob Mccullough showing some basic combinations using Thai Pads. Will put up some other examples of Muay Thai padwork later.

Until next time, good luck and train hard!

Ryouzanpaku's Regular Training

This is some of the training that Kenichi gets into once he's gone beyond the Fundamentals at Ryouzanpaku.

LEVEL ONE
-Run 2.5 Miles (The same rules for the run from the Fundamental workout apply here)

4-6 Hours Later
-50 Push-ups
-50 Sit-ups
-50 Back Extensions
-Muay Thai Mitt Work- 2 x 3 Minute Rounds
-50 Punches to Striking Post
-50 Yard Wheelbarrow Hand Walk
-Walk 1 Mile with 30lb Backpack

LEVEL TWO
-Run 2.5 Miles (The same rules for the run from the Fundamental workout apply here)

4-6 Hours Later
-One Arm Push-ups- MAX Each Side
-50 Push-ups
-50 Decline Sit-ups
-50 Back Extensions
-Muay Thai Mitt Work- 3 x 3 Minute Rounds
-50 Punches to Striking Post
-100 Yard Wheelbarrow Hand Walk
-Walk 1 Mile with 35lb Backpack and 5lbs in Each Hand and 5 lbs on Each Ankle

LEVEL THREE
-Run 2.5 Miles (The same rules for the run... blah blah blah)

4-6 Hours Later
-50 One Arm Push-ups Each Side
-Hanging Sit-ups/Back Extensions- MAX Reps
-Muay Thai Mitt Work- 3 x 3 Minute Rounds
-100 Punches to Striking Post
-150 Yard Wheelbarrow Hand Walk
-Walk 1 Mile with 40lb Backpack, 10 lbs/Hand, and 15 lbs/Ankle

LEVEL FOUR
-Run 2.5 Miles (You know the drill)

4-6 Hours Later
-50 One Arm Push-ups Each Side on Blocks
-50 Hanging Sit-ups/Back Extensions
-Muay Thai Mitt Work- 3 x 3 Minute Rounds
-200 Punches to Striking Post
-200 Yard Wheelbarrow Hand Walk
-Walk 1 Mile with 45lb Backpack, 15lbs/Hand, and 20lbs/Ankle
-Sparring- Until one partner is too tired to continue.

Notes:

• We covered the run in the Fundamental Workout.
• Back Extensions are performed lying on a raised flat surface or on an angled pad used for extensions. It should have something to hook your feet in. Your pelvis will be face down on the pad and, hands behind your head, you will bend your body down and then lift back to straight or slightly farther than straight. If you are on the angled pad, you'll not be parallel with the floor, but parallel with the pad at the end of the movement.
• Muay Thai Mitt Work involves punching, kicking, elbows and knees. If you need some help on form, check out some videos on YouTube. I'll try to post a few examples I can find.
• We've covered punches to striking posts before. Go as hard as is comfortable.
• You'll need a partner for the wheelbarrow handwalk.
• For Hanging Sit-ups/Back Extensions, it would be best if you had something made specifically for hangin upside down, like Anti-Gravity Boots or a locking Inversion Table. However, if you do not have something like that, you can attempt to tie your feet and ankles to any bar tall enough to let you hang from it. Try to use some kind of soft material to tie yourself up and maybe pad the bar. Please have a spotter.
• The point of doing One Arm Push-ups on blocks is so you can actually go further down.
• On the sparring, if either one of you feels like it's enough even after just one minute of sparring, stop. Use gear if you want to go harder, otherwise keep it light, or use full contact karate rules (still mouthpiece and cup). Also, you can grapple.

That's all for today. The training here is relatively simple, but if applied correctly, it should make you much stronger. Until next time, good luck and train hard!!

Calisthenicskingz Video

This guy is absolutely insane. The video takes a little while to load, but it's well worth the wait. Comment and let me know what you think.

Until next time, good luck and train hard!

The East Rookie Champ Workout

This workout will focus on the semi-finals and finals of the East Japan Rookie Championship. Ippo duels against two lightning quick opponents: Hayami, user of the "Shotgun" and Mashiba, user of the "Flicker Jab." In order to be able to deal as much damage as possible while simultaneously avoiding damage, Ippo worked on developing his evasion and dashing speed in order to get on the inside of his opponent and dish out his power punches. The workout bears some similarities to previous Ippo workouts, but that is only because they are all boxing workouts.

East Rookie Champ Workout
Morning

• 3 Mile Run, 7 Sprints Throughout (Shadowbox 15 seconds at the 1, 2 and 3 mile marks)

4-6 Hours Later

• 20 Push-ups
• 20 Sit-ups
• 20 Squats

4 Rounds, then

• 3 Minutes Neck Bridging
• 3 Minutes Headstand Work
• 3 Minutes Jump Rope
• 3 Minutes Mitt Work
• 3 Minutes Shadowboxing
• 3 Minutes Dodging/Blocking
• 3 Minutes Heavy Bagwork
• 3 Minutes Rope Drill

Then, choose one:
-4 x 3 Minutes Sparring (Hayami)
-Sprint Complex: (Mashiba)

• 5 x 40 Yard Suicide Runs
• 3 x 50 Yard Sprints
• Hill Sprint to Failure
• 3 x 40 Yard Suicides

Notes:

• The Dodging/Blocking imitates Coach Kamogawa throwing rocks at Ippo. You can use Bouncy Balls or Tennis Balls, for safety's sake. Your goal here, is to evade with upper or lower body movement, block with your guard, or snatch the balls out of the air. It's best if you use some combination of the four. Bouncy Balls are best, because they are smaller and can be thrown for a "shotgun" effect. Use 10-20 balls.
• Suicide Runs are the DEVIL. Now, that being said, here is what they are. You'll have 40 yards marked out in 10 yard increments. You'll sprint to the 10 yard line, back to start. Then, sprint to the 20 yard line, back to start. Then to the 30 and back. Then to the 40 and back. That is 1 (count it- ONE) suicide. You may choose to rest for a time period of 1 minute in between suicides or until your breathing returns to almost normal.
• A note on sparring: WEAR GEAR! Headgear, mouthpiece, gloves, and a cup. If you are doing kickboxing, put shin guards on as well. If you don't use gear, you won't be able to spar as hard.
• Needless to say, there is a LOT of sprinting in this workout. Please don't overdo it. If you feel overtired, please back off or stop. Just because this is one of our workouts, doesn't mean you have to do it the first time... or second (or tenth). It's all about getting there.
• The rope drill is ducking under the rope and throwing punches while moving forward and backward.
• Added neck work drills to this one, too.

In any case, have fun with this one. Until next time, good luck and train hard!

Ninja Lessons--Preemptive Strikes

Here's a video a comedy group I'm in did a while back. I figured it would be useful for your training... also, it allows me to stall for time until I post again later this evening. :D