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.
Until next time, good luck and train hard!
4 comments:
Should this workout be done everyday or once a week
You really shouldn't do anything every single day. And it depends on what level of fitness you possess. Two to three times a week is a good place to start.
I have a question
Do you think it's good if I do the Kenich's masters workout once a week and this workout once a week
Or is better to stick with one and do it twice to three times a week
And my level of fitness is good
Apple, what level are you on for this workout? In general, the Master workouts are very difficult, so I wouldn't do them on a regular basis unless you are at a very good level of fitness.
Can you give me a more specific idea of your level of fitness? The sheer volume of some of the Ryouzanpaku Master workouts could lead to overtraining if you aren't resting sufficiently.
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