Friday, June 4, 2010

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!!
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