Find the Dragonballs Workout: Run, Climb, Swim (Remix)

This isn't so much a re-do of the Run, Climb, Swim workout as it is an evolution of the previous workout.  That doesn't mean you'll stop doing the other one, but just as we made a harder version of Master Roshi's workout, we're doing the same thing here.

As Goku searched for the Dragonballs, he covered a lot of distance over hills, mountains, and long stretches of land and water.  He used this opportunity to find new ways to train, constantly trying to push himself, so that's where I tried to take this workout. There aren't any levels to it, just like The Turtle Hermit Workout, so it's at your own pace. So, let's find those Dragonballs, shall we?

Find the Dragonballs Workout

1. Handwalk 200 Yards
2. Run 5 Miles
3. Bear Crawl 200 Yards
4. Climb 250 Feet
5. Crab Walk 200 Yards
6. Swim 1 Mile
7. Sparring

Notes:

• For the Handwalk, try to get to the point where you can do the 100 yards without your feet touching the ground. When you get really good at it, you can try to do it on uneven ground.
• For your run, if you want to push it, try to find a very hilly area for your course.
• You can Bear Crawl downhill, if you want to mix it up.
• For climbing, you can use a rock wall, a rope, or a tree. Please be careful and use safety equipment where available.
• For the Crab Walk, make sure you keep your body parallel with the ground. If you want, you can go very slow to make it more difficult.
• I know there isn't a lot of swimming in Real Anime Training, so go easy on this, if you aren't adept at swimming.
• You'll notice there's nothing next to Sparring.  No restrictions, so you make it how you want it. If you want to point spar or grapple or box or spar 5 on 1, then go for it. Just be safe in whatever it is you're doing. I want to make this part open, so you can challenge yourself a little.

That's all for today. Hope you guys enjoy it. I always relish an opportunity to throw out another Dragonball workout. Until next time, good luck and train hard!

Tell Your Friends!

We're starting a readership drive for Real Anime Training. Our first goal is we want to have 100 fans on Facebook and 25 people following the blog. We'll set our next goal from there. So tell your friends, your family,   any one you talk to online, your neighbors, your classmates, whatever! Just get the word out in any way you can... but, keep it legal, of course.

I'm going to try to have a set schedule for posting:  Monday, Wednesday, and Friday. Unfortunately, my work schedule is probably going to keep me from posting any more than that; however, I'll try my hardest to do more, if I can.

Until next time, good luck and train hard!

Ryouzanpaku #1 Disciple Workout

Here's a workout for Kenichi, Ryouzanpaku's #1 Disciple!


LEVEL ONE

Run 2.5 Miles (Same rules as Fundamental Workout)

4-6 Hours Later
-50 Weighted, Feet-Elevated Push-ups- 25 lbs (weighted vest is preferrable)
-Handwalking- 500 Steps (can take breaks)
-Muay Thai Mitt Work- 3 x 3 Minute Rounds
-Muay Thai Bag Work- 3 Minutes
-50 Punches to Striking Post
-20 Front Kicks in Waist-Deep Water (Each Side)
-Sparring- Until one partner is too tired to continue.

LEVEL TWO

Run 2.5 Miles (Same rules as Fundamental Workout)


4-6 Hours Later

-50 Weighted, Feet-Elevated Push-ups- 50 lbs (weighted vest is preferrable)
-Handwalking- 500 Steps (Non-stop)
-Muay Thai Mitt Work- 3 x 3 Minute Rounds
-Muay Thai Bag Work- 2 x 3 Minute Rounds
-100 Punches to Striking Post
-30 Front Kicks in Waist-Deep Water (Each Side)
-Sparring- Until one partner is too tired to continue.

LEVEL THREE

Run 2.5 Miles (Same rules as Fundamental Workout)


4-6 Hours Later

-50 Weighted, Feet-Elevated Push-ups- 75 lbs (weighted vest is preferrable)
-Handwalking- 500 Steps, Uneven surfaces (Can take breaks. Steps, hills, rocky ground)
-Muay Thai Mitt Work- 3 x 3 Minute Rounds
-Muay Thai Bag Work- 3 x 3 Minute Rounds
-200 Punches to Striking Post
-40 Front Kicks in Waist-Deep Water (Each Side)
-Sparring- Until one partner is too tired to continue.


LEVEL FOUR

Run 2.5 Miles (Same rules as Fundamental Workout)


4-6 Hours Later

-50 Weighted, Feet-Elevated Push-ups- 100 lbs (weighted vest is preferable)
-Handwalking- 500 Steps, Uneven Surfaces (Non-stop)
-Muay Thai Mitt Work- 3 x 3 Minute Rounds
-Muay Thai Bag Work- 3 x 3 Minutes
-250 Punches to Striking Post
-50 Front Kicks in Waist-Deep Water (Each Side)
-2 on 1 Sparring- Until one partner is too tired to continue
-Sparring- Until one partner is too tired to continue.

Notes:

• For your weighted feet-elevated push-ups, you really need to use a weighted vest. Shigure sat on Kenichi's back, but that's not the route we're going to go since we're working up to heavy weights. You can have your feet spread out for stability if needed.
• The handwalking is rough. At first, you can take breaks to get to 500 steps, but in the second level you need to be able to do all 500 without stopping to be able to advance. The uneven ground handwalking is dangerous, so you need to be really comfortable being on your hands before you attempt it and also go easy when you first find something uneven. Go for a slight grade or just a couple of steps to practice on. It will come with time, just like learning to walk on your feet.
• Muay Thai Bag Work is just like Muay Thai Mitt Work, but with a heavy bag, preferably a long bag.
• We've covered punches to a striking post.
• When you are kicking in the water, focus on making your kicks explode out of the water. Every kick needs to be full power, so don't worry about speed.
• Be easy with the two on one sparring, until you are comfortable. When one partner is unable to continue, the two other partners should proceed to the next one on one sparring.

That's all for today. Hope you like this one, because it's some of the last training you get to see from the anime. The next one is for the Seikuuken, which should be fun.

Until next time, good luck and train hard!

Updates for the Weekend

Tomorrow is the next UFC event, so I'm going to post a summary on that and I'll also try to put another workout up tomorrow. 

For those of you who read Naruto and Bleach, it seems like they are finally getting interesting again. I'm really looking forward to the next few chapters.

In any case, until next time, good luck and train hard!

Who Would Win #5: Kurosaki Ichigo vs. Urameshi Yusuke

Ok, so this is a little late, but here it is, anyway. If these two fight, it's gonna get crazy, because both of them have "darker" sides, although Yusuke is kind of in control of his demon blood, with Ichigo not-so-much with his Hollow powers.  In any case, Ichigo comes out on top for a few reasons.

First of all, he's got a sword, which improves his reach and ability to inflict damage. Second, he's got a crap-ton of reiatsu (which he will need against Yusuke) and the ability to use Bankai and activate his Hollow powers. Essentially, it would start out evenly, but Ichigo would gradually gain the upperhand as he changed forms, before finally finishing it with Getsuga Tenshou. Unfortunately, the Spirit Detective's Spirit Gun falls a little short against the the Shinigami's Zanpakuto.

That's all for that.

So far, the battles have been:

1. Hanma Yujiro vs. Furinji Hayato (w)
2. Makunouchi Ippo (w) vs. Takeda Ikki
3. Master Roshi (w) vs. The Third Hokage
4. Ryu vs. Hanma Baki (w)
5. Kurosaki Ichigo (w) vs. Urameshi Yusuke

When we do a few more, we might have a tourney with the winners... some people will be horribly outclassed, but that would be fun to see, anyway!

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

Hermit's Training (History's Strongest Disciple Kenichi)

Hermit, Tanimoto Natsu, is one of Kenichi's rivals, former enemies, and uncertain friends. His style is kung fu, although he specifically uses Piquazhang, a style utilizing broad and sweeping movements and is more long range in nature. It is likely that he also knows Bajiquan since he's familiar with Kenichi's use of it during their second encounter and since he's practiced Iron Palm skills. Bajiquan is ultimately a close-quarters combat system that is linear and very forceful. The two arts are complementary toward one another and are referenced as being quite unstoppable when added together.

Although my knowledge of these two arts is cursory at best, I will attempt to relay, through the anime and what research I have done, a decent workout based on the arts and their principles. This workout is based on Piquazhang and Bajiquan. So... here we go.

Hermit's Training

LEVEL ONE

1. Small Arm Circles- 25 Each Direction
2. Arm Swinging (Shoulder Height)- 25 Reps
3. Arm Swinging (High-Low)- 25 Reps
4. Arm Swinging (Low-High)- 25 Reps
5. Large Arm Circles- 25 Each Direction
6. Bajiquan Horse Stance- 2 Minutes
7. Alternating Low Stance- 25 Reps
8. Pushing- 25 Reps
9. False-Grip Monkey Bar Walk- 25 "Steps"
10. Iron Palm Training (Slap, Back Slap, Knife Hand, Ridge Hand)- 30 Minutes
11. Sweeping Three Star Training- 10 Minutes

LEVEL TWO

1. Small Arm Circles- 50 Each Direction
2. Arm Swinging (Shoulder Height)- 50 Reps
3. Arm Swinging (High-Low)- 50 Reps
4. Arm Swinging (Low-High)- 50 Reps
5. Large Arm Circles- 50 Each Direction
6. Bajiquan Horse Stance- 2 Minutes, Holding 5lbs in each hand
7. Alternating Low Stance- 50 Reps
8. Pushing- 50 Reps
9. False-Grip Monkey Bar Walk- 50 "Steps"
10. Iron Palm Training (Slap, Back Slap, Knife Hand, Ridge Hand)- 30 Minutes
11. Sweeping Three Star Training- 10 Minutes

LEVEL THREE

1. Small Arm Circles- 100 Each Direction
2. Arm Swinging (Shoulder Height)- 100 Reps
3. Arm Swinging (High-Low)- 100 Reps 
4. Arm Swinging (Low-High)- 100 Reps
5. Large Arm Circles- 100 Each Direction
6. Bajiquan Horse Stance- 2 Minutes, Holding 10lbs in each hand
7. Alternating Low Stance- 100 Reps
8. Pushing- 100 Reps 
9. False-Grip Monkey Bar Walk- 50 "Steps" w/25lbs on body or ankles
10. Iron Palm Training (Slap, Back Slap, Knife Hand, Ridge Hand)- 30 Minutes
11. Sweeping Three Star Training- 10 Minutes

LEVEL FOUR

1. Small Arm Circles- 100 Each Direction, w/2lbs each hand
2. Arm Swinging (Shoulder Height)- 100 Reps, w/2lbs each hand
3. Arm Swinging (High-Low)- 100 Reps, w/2lbs each hand
4. Arm Swinging (Low-High)- 100 Reps, w/2lbs each hand
5. Large Arm Circles- 100 Each Direction, w/2lbs each hand
6. Bajiquan Horse Stance- 2 Minutes, Holding 15lbs in each hand
7. Alternating Low Stance- 150 Reps
8. Pushing- 150 Reps
9. False-Grip Monkey Bar Walk- 50 "Steps" w/50lbs on body or ankles
10. Iron Palm Training (Slap, Back Slap, Knife Hand, Ridge Hand)- 30 Minutes
11. Sweeping Three Star Training- 10 Minutes  

Notes:

• The Small and Large Arm Circles are the same type of Arm Circles found in the Real Anime Training Warm-up.
• Shoulder Height Arm Swinging means that your arms are at shoulder height at the sides of your body, palms up. You should feel relatively stretched out across your ribcage. Then, you'll swing your arms to the inside of your body, having them cross very tightly in front of your chest. They will be slightly bent at this point, but then you will swing them back out to the sides of your body.
• High-Low Arm Swinging is done in a kind of forward stance. Your lead hand will be high, palm facing toward your center line and your rear hand will be low, palm facing your center line. You will swing your arms in front in a similar manner to the Arm Swinging mentioned prior and then back to High-Low. 
• Low-High just means do the opposite side.
• Will post a site with a picture of the bajiquan horse stance. There will be other reference pictures as well.
• For alternating low stances, your feet will be about two shoulder widths apart. You will squat down to one side, raising an outward turned palm to the side of your face with the elbow pointed up on the side being squatted on and an open hand along the same path as the straightened leg. This will make more sense when you see the picture. It's on the first page I'm going to post. One on each side is one rep.
• Pushing starts with your feet together, hands at your hips. You will jump out to a horse stance, thrust your hands out straight, the fingers rotating to face one another while your palms face away from you. It's like you're trying to push someone away. The rhythm is kind of like jumping jacks and is kind of cardio in nature. Think of the move Kenichi used to defeat Hermit in their second fight.
• The False Grip Monkey Bar Walk is taken straight from the anime. You'll go across the monkey bars utilizing a variation of the False Grip. Essentially, you are going to hold yourself up using the bottom part of your palm and the strength of your wrist. Truthfully, it's turned a little bit, with the palm facing inward, so you are pretty much using the side of the hand as well. You can find an example of this in History's Strongest Disciple Kenichi, Chapter 133. If you have monkey bars, go on every other bar. If you don't have monkey bars, you can use a pull-up bar, just alternate your hands on the bar.  If this ever gets easy, you can add weight through a weighted vest or ankle weights.
• For your Iron Palm Training, if you are not already trained in this skill, please go easy and start only using sand. If you want to make any real progress you have to do it on a daily basis. I'm not saying destroy your hands every day, but you need to train them in some form or fashion every day. I'll make a post outlining some daily hand conditioning I would recommend. It doesn't always have to be the same thing, but I'll get into that for that post.
• We've covered Three Star Training before, but do it with a much more sweeping motion, like you'd see Hermit do.
• http://www.wutangcenter.com/wt/bajipigua.htm
• http://www.wutangcenter.com/wt/bajipigua2.htm

I know this workout is a little different, but it seems like all the kung fu workouts I've done have been that way. But, this should be good for a change of pace and to make your body move in new ways. Really use those two pages I posted, because they will give you a better understanding of bajiquan and piquazhang (I've found a few different ways to spell that, so I'm not sure if that's right).

Hope you have fun. Until next time, good luck and train hard!

Thoughts on Steroids

You don't see steroids being used very often in anime or manga, but the times they are used, they are not fairly represented. Steroid use is one of those things that is the subject of much controversy and quite a lot of propaganda.

For instance, in Shamo, Narushima Ryo uses steroids to add more muscle mass before his heavyweight Lethal Fight match. However, apart from doing that, in the short time he uses them, Ryo's body almost collapses under the strain. Apparently in this universe, even short-term use of steroids causes massive liver damage and moderate insanity. 

Also, in Grappler Baki, Jack Hanma uses steroids (and I'm sure a lot of other drugs) to be able to train non-stop and still get stronger. Although, I'm certain it would be physically damaging to take oral steroids like they were Skittles, the sheer stigma surrounding "doping" leads one to believe that it's the worst thing in the world. One is essentially "giving up tomorrow" when taking anabolic steroids. 

Many athletes use steroids (whether they admit to it or not) and many private citizens do as well (more than you'd think), but we don't have mass murdering going on because someone popped a couple of anadrol or put a needle in his hip.  People prone to violence while on steroids were probably prone to violence while not on steroids-- the only difference is that now they feel a greater sense of empowerment because of this extra "help."  The physical ramifications of using steroids are generally blown out of proportion. If anabolic steroids are cycled properly, there has been shown to be little long-term side effects.

Moving on, anabolic steroids are not magic spells that give you muscles. On the contrary, the main function of anabolic steroids is to speed recovery so that you can train harder and more frequently, thereby adding more muscle, faster. It is slightly more complex than that, but that's what it essentially boils down to.  If you sit on your butt all day and take steroids... you're still going to be out of shape, regardless of how many pills you pop.

As far as the morality of steroids go, I don't really see the problem with private citizens using them. As far as professional sports goes, if the organization wants to ban them, that's up to the organization and the players or athletes in that organization should abide by those rules.

What's wrong with steroids? Is it cheating? No, I think not. Is it cheating to eat healthy foods and train properly to pack on muscle mass? Anabolic steroids are just another tool for increasing your performance. If people would let go of the stigma and the emotional response they have attached to steroid use, I think they would realize that there's not really anything wrong with it. If you abuse them and you can't produce any more testosterone of your own, that's your problem-- your own stupidity. However, if you want to use them intelligently, just like any other tool, then great! Too much of anything is bad.

Knowledge is power. Don't take my word for it. Research it for yourself and see what you come up with. I don't use, nor have I ever used, steroids, but it is the principal of the thing. I can't stand to see something demonized for no reason. I also do not advocate the taking of anabolic steroids if it is illegal in your country. Don't break the law, because there are consequences for your actions, whatever you think the truth may be.

Sorry for the rant. If you disagree, feel free to post a response. :)

Until next time, good luck and train hard!

Baki's Shadowboxing Extravaganza!!

This workout is based on Baki's training to defeat Retsu Kaioh. I realize that we're skipping the workouts of some of the other Maximum Tournament characters, but we'll get back to them.  This workout is simple, but can be very tough if you give 100% the whole time. You can cater this workout to your needs: if you want to go hard the whole time, by all means do so. However, if you need an easy day and want to slow it down a little bit and focus on perfecting the techniques in your shadowboxing, you can do that, too.

The goal here is to build your imagination, which is important, so you can imagine what an opponent is going to do. You need to see your opponent. Baki went so far as to feel his opponent's strikes and his image of the fighter was so crisp, the audience could even see it. Now, I realize this is a bit crazy, but if you can form an image that is so believeable people think you are fighting an invisible man, you've got one heck of an imagination and you understand the mechanics of combat. Have fun with this workout. Play a role, if that suits you. You can bob, weave, punch, kick, sprawl, jump, roll, spin, pretend to grapple, use elbows, knees, shoulder strikes, fight on the ground, against a wall, in the water-- this workout goes wherever you want it to and becomes whatever you put into it.

You can find the companion video to this workout here!

Baki's Shadowboxing Extravangza

Shadowbox for 30 Minutes Non-stop.

That's it. It's simple. It's easy. It's fun. Now, go do it! Gonna try to toss another workout up tomorrow night, either a History's Strongest Disciple workout or another character from Grappler Baki.

Until next time, good luck and train hard!

No workout today... long day.

Ok, so I'm not going to put up another workout today, because work/family/errands are really keeping my time for posting down, but I'm gonna try my hardest to get something good up for you guys tomorrow.

Until then, good luck and train hard!

Updates Tomorrow

Hey, guys! Just want to let you know I'm not dead, just working a lot. I'm gonna try to get up another workout tomorrow night.

Until then, good luck and train hard!

Class A Tournament- The Finals

The Finals of the Class A Tournament pit Ippo against Vorg, a merciless fighter who ruled the world of amateur boxing with his vicious style and power. In order to beat Vorg, Kamogawa had Ippo learn a new punch: the Gazelle Punch. This punch is built on the spring of the fighter's legs and was used by Heavyweight Champ Floyd Patterson. To build this spring, Kamogawa pushed Ippo to his limits, but through massage and proper rest, he was able to forge a weapon against the White Fang of Russia.

Class A Tournament- The Finals Workout

Morning

• 3 Mile Run, 7 Sprints Throughout (Shadowbox 15 seconds at the end of each sprint)

4-6 Hours Later

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

8 Rounds, then

• 200 Jump Hindu Squats (or Jump Hindu Squats in water)
• 3 Minutes Neck Bridge
• 3 Minutes Headstand Work
• 8 x 800 Meter Sprints (Goal: 3 Minutes/Set)
• 4 x 3 Minutes Non-stop Mitt/Bag Hitting
• 3 Minutes Jump Rope
• 3 Minutes Shadowboxing
• 3 Minutes Heavy Bagwork
• 3 Minutes Taking Body Blows
• Pushing to Failure

Lastly,

• 2 Mile Run (Shadowbox 15 seconds every 3 minutes of running)

Notes:

• First of all, this is killer, you probably won't finish it and it's one of those things you will have to work up to gradually. However, you have to remember that Ippo had two years of hard training under his belt before attempting this hellish training menu.
• For Hindu Jump Squats, you'll do a normal Hindu Squat, but you need to focus on exploding out of the bottom and, as you jump into the air about 1-3 inches off the ground, lift your hands into the air. As you come back down, immediately go into the next rep. Don't do a rep, land, and reset before you do another rep.
• We've covered neck bridging before.
• For the 800 Meter Run, just do it as fast as you can. Your goal is 3 Minutes/set, but don't freak out if don't get it for a while.
• For Non-stop Mitt/Bag Hitting you need to be going as hard as you can for the entire 3 minutes. Try to keep your hands up, but don't worry too much about your form because you're going to be going all-out.
• When taking body blows, you can have someone put on a boxing glove and hit you all across your midsection. Do it as is comfortable and build up.
• For Pushing to Failure, you can push against another person or two or something else that can provide active resistance against you and is not just a heavy or an immovable object. Essentially, if you stop pushing, it should push you back.
• Be careful and proceed with caution.

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

Class A Tournament- First Round Workout

In the Class A Tournament, we get to see some really talented boxers. The first fighter Ippo faces is Saeki, also known as "The Speed Star." He's an extremely fast fighter who relies on dodging, counters, and outpacing his opponent. Ippo took a little bit of a break before this fight, because his mother was ill, but he came back on strong to meet up with his first opponent of the Class A Tournament.

On a side note, we're kind of skipping the fight with Okita Keigo, just because we really didn't see anything new.

Class A Tournament- First Round Workout

Morning

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

4-6 Hours Later

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

6 Rounds, then

• 3 Minutes Neck Bridging
• 3 Minutes Headstand Work
• 3 Minutes Jump Rope
• 3 Minutes Shadowboxing
• 3 Minutes Footwork Practice
• 3 Minutes Heavy Bagwork
• 3 Minutes Mitt Work
• 3 Minutes Footwork Practice

Lastly

• 2 Mile Run: Cycle through 1 Minute of Running, All-Out Sprint, 10 Seconds of Shadowboxing until course is finished.

Notes:

• For Footwork Practice, you can throw punches, but mainly you should be concerned with the movement of your feet. You need to move in multiple directions and your feet should be very light and touch the ground for just a moment.
• If you don't have anyone to hold mitts for you, you can sub out for any of the other listed 3 minute activities.

That's all for today. The next workout is ridiculous, so enjoy this one! Muhahahahahaha. No, but seriously, the Second Round Workout is sick-hard.

Until next time, good luck and train hard!!

UFC 117 Thoughts (SPOILERS)

Ok, first of all, the card was very nice. There were some fabulous displays of striking, wrestling, submissions, and just plain heart.

Roy Nelson, Ultimate Fighter 10 Winner, went up against Junior dos Santos in a Heavyweight match-up and, although Nelson was mostly outmatched, he stood toe-to-toe with dos Santos and never gave up, forcing Santos to win by decision. He took a hell of a beating and I tend to agree with Joe Rogan that Nelson should probably lose his gut and drop a weight class. That kind of power and toughness in the 205 division would be amazing, not even considering that he has a black belt in BJJ.

UFC Hall-of-Famer, Matt Hughes went up against Ricardo Almeida (student of Renzo Gracie, whom Matt Hughes recently defeated). Almeida sought to avenge his Master's loss (man, I love the sound of that-- it's so old school kung fu movie), but his attempts were frustrated when Matt Hughes choked him into unconsciousness in the first round. Looks like Hughes might be making another rise through the ranks.

Clay Guida fought Rafael dos Anjos in a Lightweight bout, defeating him via a submission due to Anjos sustaining a jaw injury during the fight. Amazing fight, by the way.

Jon Fitch and Thiago Alves went to war, but Fitch dominated with an amazing display of wrestling to win via unanimous decision.

The Middleweight Championship fight between Anderson Silva and Chael Sonnen was very suspenseful. Honestly, Silva didn't seem himself for most of the fight. When he was on his back (Sonnen is a VERY good wrestler), Silva made hardly any real attempts to sweep and took to mainly throwing short strikes from the bottom. Now, it may be, as Silva said at the end of the fight, that he had a rib injury that slowed him down for most of the match, or it may be that he was lulling Sonnen into a false sense of security so he could slap that nasty triangle on with 2 minutes left in the fifth round. Whatever the case, Silva is still the Champ and I very much would like to see a rematch with a healthy Silva.

I didn't get a chance to watch any of the prelims, unfortunately. For the most part, though, I'm excited to see the level that many of these cards are at recently. Everything is high-level. People are doing new things all the time-- the sport is still evolving and I'm glad to see that. In the UFC events to come, we'll get a chance to see people like James Toney (an amazing boxing Champ) make the transition to MMA, along with other athletes from other sports. How this will affect the game, if at all, I'll be excited to see.

I'm gonna attempt to throw another workout up here tonight and perhaps that Jack Hanma steroid rant, but we'll see. In any case that's all for now. Until next time, good luck and train hard!

UFC 117 Thoughts (Preamble)

All in all, UFC 117 was an amazing event. Congrats to all who won, especially the two fighters who won with comeback victories. I'll post more in depth thoughts on it tomorrow, along with a workout, and maybe that steroid rant I keep talking about.

In any case, it was a good night for fights! Until next time, good luck and train hard!

Jack Hanma Workout #3: Athletic Training

For the third workout for the monster known as Jack Hanma, we have athletic training. It's kind of CrossFit-ish, but I figured that kind of fits for Jack.  I'm trying to figure out if I want to do a final workout for the eldest Hanma boy, but we'll see.


Jack Hanma Workout #3: Athletic Training

1. Run 400 Meters
2. 21 Muscle-ups
3. Run 400 Meters
4. 21 Handstand Push-ups
5. Run 400 Meters
6. 21 Box Jumps (24")
7. Run 400 Meters
8. 21 Burpees w/Push-up and Jump

Notes:

• You should try to go through this workout as fast as you can. Obviously don't sacrifice form for speed, but zoom through it, nonetheless.
• Muscle-ups are crazy. You do a pull-up and, at the top of the movement, you pull yourself above the bar and push up like you are doing a dip. That's one rep. If you can't do muscle ups, do 21 pull-ups and 21 dips. When you can do 21 pull-ups and 21 dips, do 42 pull-ups and 42 dips. At this point, you should be able to do a muscle-up. You should be able to do the 21 pull-ups straight before the muscle-ups, but it's not necessary to do 42 straight.
• You should do your handstand push-ups supported, but in between chairs or parallel bars, so you have full range of motion. When you can do 21 with support, practice without support, but be careful, since you'll be higher than normal.
• Touch and go on your box jumps.
• For the burpee with a push-up and jump, you squat down. Then, you place your hands next to your feet and thrust your feet out until you are in a push-up postition. Next, you do a push-up. Then, you jump your feet back in between your hands. Lastly, you spring up from this postion, with your hands reaching upward. When you come back down, you should immediately go back into a burpee.

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