Ryo Narushima's Lethal Fight Training
- Run 3 Miles
- Bench Press- 3 x 15 Reps (1 Minute Rest between sets)
- Squats- 3 x 15 Reps (1 Minute Rest between sets)
- Biceps Curls- 3 x 15 Reps (1 Minute Rest between sets)
- Sit-ups- MAX REPS (Do on a decline bench if available, increase decline with progress)
- Heavy Bagwork- 3 x 3 Minute Rounds*
- Sparring- 3 x 3 Minute Rounds*
- Climbing- 50 Feet
- Waterfall Punching- 100 Punches
- Candle Striking- 100 Strikes
- Bag Work- 500 Total Strikes
- 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.
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