Thursday, September 9, 2010

Valkyrie's Training (Kisara)

This workout is for Nanjo Kisara, AKA Valkyrie, from History's Strongest Disciple Kenichi. Her style is Tae Kwon Do, one of the world's most popular martial arts, so the workout will be more geared in that direction. I have very limited experience in Tae Kwon Do, so the majority of the exercises listed here are either used by people who practice the art or are useful to the martial art, given what it is: kicking--- lots and lots of kicking. 

To be fair, I know that TKD has punching, elbows, and locks, but all Kisara really every does is kick. Kisara trained her martial art so that she wouldn't lose to a man. Being "good for a woman" was not really her style, so she made sure that she was tough enough to dish out some damage to whoever she was fighting. This workout is in that spirit and should bring her up to the end of the anime (but not the manga).

Valkyrie's Training

LEVEL ONE

1. Run 1 Mile on Hilly Terrain
2. 50 Squats
3. 50 Horse Stance Punches
4. 25 Knuckle Push-ups
5. 20 Walking Lunges up Steps (Each Side)
6. 10 Minutes Air Kicking Practice
7. 10 Minutes Heavy Bag Kicking Practice
8. 5 Minutes Balance Practice
9. 5 Minutes Leg Stretching

LEVEL TWO

1. Run 2 Miles on Hilly Terrain
2. 20 Jump Squats
3. 75 Squats
4. 100 Horse Stance Punches
5. 50 Knuckle Push-ups
6. 30 Walking Lunges up Steps (Each Side)
7. 10 Minutes Air Kicking Practice
8. 10 Minutes Heavy Bag Kicking Practice
9. 5 Minutes Heavy Bag Fighting
10. 5 Minutes Balance Practice
11. 5 Minutes Leg Stretching

LEVEL THREE

1. Run 3.5 Miles on Hilly Terrain
2. 5 Deep One Legged Squats (Each Side)
3. 40 Jump Squats
4. 100 Squats
5. 150 Horse Stance Punches
6. 75 Knuckle Push-ups
7. 40 Walking Lunges up Steps (Each Side)
8. 10 Minutes Air Kicking Practice
9. 10 Minutes Heavy Bag Kicking Practice
10. 5 Minutes Heavy Bag Fighting
11. 5 Minutes Target Kicking Practice
12. 5 Minutes Balance Practice
13. 5 Minutes Leg Stretching

LEVEL FOUR

1. Run 5 Miles on Hilly Terrain
2. 10 Deep One Legged Squats (Each Side)
3. 50 Jump Squats
4. 200 Squats
5. 200 Horse Stance Punches
6. 100 Knuckle Push-ups
7. 50 Walking Lunges up Steps
8. 10 Minutes Air Kicking Practice
9. 10 Minutes Heavy Bag Kicking Practice
10. 10 Minute Heavy Bag Fighting
11. 5 Minutes Target Kicking Practice
12. 5 Minutes Balance Practice
13. 5 Minutes Leg Stretching

Notes:
  • You should not advance in Level until you can complete the whole workout in its entirety on three separate occasions.
  • This workout is very leg-intensive and for good reason. The purpose is to develop powerful legs for kicking and balance.
  • It's best if you have a very hilly area to do your run on, like the mountain or something like that. If not, make do with what you have.
  • For Deep One Legged Squats, it should almost be like you are trying to sit down on the floor. Your front leg and arms will be out in front of you and you will squat down like you are trying to sit, you'll go all the way down, and then come up. It's very rough, so please have patience.
  • For Walking Lunges up Steps, it's probably good if you had some bleachers to walk up, so you don't have to keep walking down to start over. Alternate legs until you reach your alloted reps. In general, you should be clearing two to three stairs with every step, depending on how they are laid out.
  • For Air Kicking, just practice kicking techniques in the air. For Bag Kicking, practice kicking on the bag. Preferably, you should be practicing TKD kicks, but you may do other kicks if you like.
  • Heavy Bag Fighting is just bag work, but preferably with TKD techniques.
  • Target Kicking can be a variety of things. A partner can hold an object or pad for you to kick for accuracy. They can throw it in the air and have you kick it. You can kick a balloon and keep it in the air. You can hang a tennis ball from the ceiling and kick it. Just work on your kicking accuracy. Use a variety of kicks, if you can.
  • Balance Practice is very simple. You can stand on one leg, you can stand or kneel on a balance ball, you can squat on a balance ball, practice kicking slowly, practice kicking slowly on a half-balance ball, walk a tightrope for all I care. You just need to work on your balance.
  • The 5 Minutes of Leg Stretching is just extra stretching for your workout. Pick any leg stretches. You can do them for 20-30 seconds and do a bunch of them, or you can do them for a minute and do less. Up to you. You should still do the Real Anime Training Stretching Routine after your workout, though.
  • For more references, Kwonkicker on Youtube (we've had a video up here before) is a great source for TKD kicks.
That's all for today. Until next time, good luck and train hard!
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