Tuesday, July 6, 2010

Ryo Narushima's Lethal Fight Training

We're doing another Shamo workout. There aren't going to be very many of these, especially since the authors decided to bail on the project during a really good story arc, but that's another story. This workout is patterned after the training Narushima did to prepare himself for fighting in the professional ring. He fought a fierce Muay Thai fighter and the King of Fists, Naoto Sugawara. I would go on my steroid rant here, but I think I'll wait for Jack Hanma's workout in Grappler Baki.  In any case, here's the workout.  It can be rough, so scale it back if needed. This is a day workout, so space it out accordingly.

Ryo Narushima's Lethal Fight Training
  1. Run 3 Miles
  2. Bench Press- 3 x 15 Reps (1 Minute Rest between sets)
  3. Squats- 3 x 15 Reps (1 Minute Rest between sets)
  4. Biceps Curls- 3 x 15 Reps (1 Minute Rest between sets)
  5. Sit-ups- MAX REPS (Do on a decline bench if available, increase decline with progress)
  6. Heavy Bagwork- 3 x 3 Minute Rounds*
  7. Sparring- 3 x 3 Minute Rounds*
  8. Climbing- 50 Feet
  9. Waterfall Punching- 100 Punches
  10. Candle Striking- 100 Strikes
  11. Bag Work- 500 Total Strikes
  12. Sparring- 3 x 3 Minute Rounds
  • We've covered running, bench press, squats, sit-ups, and curls. If you have questions, check back to some of our other workouts.
  • For the Heavy Bagwork and Sparring,  you may increase your round time and number of rounds according to your level of fitness or as you get better at this workout.
  • For the climbing, I recommend using a rock wall (please don't do this unsupervised, especially if you are new to climbing) at a climbing gym or something like that. If you don't have that, a rope will have to suffice. We've covered that on another post as well.
  • Waterfall punching is essentially standing under running water while throwing punches. The key is to try to keep your eyes open the entire time, while the water is stinging your eyes.
  • For Candle Striking, you'll light at least one candle and throw punches, kicks, or whatever at it, trying to make it go out. At first, just use one candle and only punch. You'll probably have to get very close to it to make the candle go out, but you should be able to increase the distance over time. Then, you can add other strikes and, eventually, more candles to strike at. Please be careful not to burn your house or dojo down. It is recommended to do this training either outside or in a concrete-floored room with nothing flammable around.
  • For the second Bagwork, throw whatever strikes you want as long as they add up to 500.
  • You'll be pretty blasted in your last spar, so go easy if you're tired. Also, if you can't spar, because you have no partner, you can shadowbox or do more bagwork.
That's all for now. Hope you have fun with this one. Until next time, good luck and train hard!
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