Thursday, December 29, 2011

Mini-vacation and Moving

Been taking a little break this Holiday season and will be moving to Charleston, SC very soon, so that's the reason for my internet absence. I'm looking forward to the beginning of 2012.  Going to make some more workouts, write some more articles, and finally be consistent with videos.  Also trying to get a couple of side projects up for you guys.

Definitely would like to thank all of our long time readers and anyone who just happens to stumble across us here at Real Anime Training. The goal of this blog has met a fair amount of success and people seem to be more and more interested in both anime and fitness/martial arts and I'm excited to be a part of that movement.

Look forward to more in 2012! Until then, good luck and train hard!

Tuesday, November 22, 2011

MMA in Anime and Manga

Unfortunately, mixed martial arts does not always receive the warmest of welcomes in anime or manga. There are plainly some biases against it, even to the point of contradiction. Mixed martial artists are often portrayed as mere sportsmen, just playing at real combat (which I will allow this argument to a degree, but I will qualify it) or that they are strong, but have horrible attitudes and are beaten out of principle it seems.
In History's Strongest Disciple Kenichi, there is a scene that shows Odin, right before he meets Ogata Isshinsai, where he had just won a martial arts match that looks very similar to an MMA competition. He appears to make light of the competition and you do not see him use any common MMA skills in his later fights. Ryouzanpaku itself is set up to be for pure non-sport Masters. While there is nothing inherently wrong with this, the problem lies in the fact that it dismisses the combat effectiveness of MMA or its components just because they are used in sport.

Even Judo and Brazilian Jiu-jitsu are made to seem less than other martial arts. Ukita is a judoka, but always seems to be the weakest fighter in the group. And during the D of D tournament, the BJJ team got slaughtered by the Ancient Pancration team... Which should include wrestling as part of its skill set, but is never showcased. This is challenged slightly by the Command Sambo users, but it is an exception to the rule.
In Karate Shoukoushi Kohinata Minoru, Minoru learns Karate and a little BJJ and does very well and then Mutou just does Karate and is ridiculously more powerful; however, a fighter from the MMA club is taken down by a single front kick (mind you, from a very strong karateka, but all the same). In general, if someone does MMA in manga or anime, expect to see them get slaughtered.

There are exceptions to this in Grappler Baki, Tough, Teppu, All-Rounder Meguru, and some others, but in general, MMA catches a bad rap in anime and manga. There's nothing wrong with just Karate or just a style of kung fu or just boxing or whatever, but the problem is when an author belittles the fact that MMA has fundamentally changed martial arts for the better (another article) and that mixed martial artists defeat traditional martial artists on a regular basis. I've said this before and I'll say it again, if you want to be a pure karateka or boxer or wrestler or whatever you have got to push the limits of your fitness and strength and find ways to deal with your style's shortcomings. Don't blame your art. Pick your path and charge full speed ahead, but prepare for the trials and tribulations and don't expect to win just because you train hard. Scissors always beat paper, no matter how much you don't want it to.

Monday, November 7, 2011

Shootfighter Tekken

So... had no idea, but apparently there is an anime version of Koko Tekken-den TOUGH. It's pretty awesome, too, since it tends to cut through all the fluff and get straight to the action.

Definitely worth a look and it will give you a closer look at some of the training described in the previous posts.

Saturday, November 5, 2011

Kiichi's Iron Kiba Training B

Kiichi's prep for Iron Kiba also included endurance training-- super endurance training. This is absolutely ridiculous, but there are some people who run ULTRA-MARATHONS!  In short, an ultra-marathon is anything over a marathon, but generally go in increments like 30, 50 and 100 miles. You'll run slower during these types of events, but for longer periods of time. Kiichi went on a run that lasted more than 24 hours in order to both push his physical and mental endurance to their limits and reach a super runner's high. So, this training is not to be entered without a fair amount of prep work. Ultra-marathoning, like any elite sport has the potential to be very dangerous, so keep that in mind as you progress.

Kiichi's Iron Kiba Training B

The Goal:

  • Run continuously (if possible) for 24 hours. 
The Progression:
  • Stage 1: Alternate running and walking 30 minutes each for as many rounds as possible.
  • Stage 2: Alternate running 1 hour and walking 30 minutes each for as many rounds as possible.
  • Stage 3: Alternate running 1 and a half hours and walking 30 minutes each for as many rounds as possible.
  • Stage 4: Alternate running 2 hours and walking 30 minutes each for as many rounds as possible.
  • Stage 5: Alternate running for as long as possible and walking 30 minutes for as many rounds as possible.

  • There are no predefined terms for you to get to each level, however, in general you should have several rounds under your belt of each level before progressing to the next stage. 
  • Your feet will take the brunt of this training. If possible run on grass or dirt for as much as possible to spare yourself the beating. The first stage will really give you the ability to rest in between the pounding of your feet against the ground and you'll be able to build it gradually. 
  • You will need to eat. Sports drinks, carb gels, and protein-type bars are going to be essential to keep you going in the later rounds. 
  • This training is not to be done all the time and is designed to be just another workout thrown into the mix of Real Anime Training workouts. 

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

Friday, October 7, 2011

Karate Shoukoushi Kohinata Minoru- Promotion Examination Workout

This workout is based on the belt promotion examination that Kohinata participated in during Chapter 30 and 31. It's not terribly difficult, but can be made more so. In the spirit of Karate, improving oneself, and really, really long names of things-- here's the workout!

Karate Shoukoushi Kohinata Minoru- Promotion Examination Workout

1. Basics Practice

  1. 20 Horse Stance Punches 
  2. 20 Lunge Punches 
  3. 20 Reverse Punches 
  4. 20 High Blocks 
  5. 20 Low Blocks 
  6. 20 Middle Blocks 
  7. 20 Front Kicks 
  8. 20 Side Kicks 
  9. 20 Roundhouse Kicks 
  10. 20 Back Kicks 
2. Conditioning
  1. 10 Reps Tennis Ball Kicking 
  2. 10 Reps Stick Jumping
  3. 3 x 20 Yards Handstand Walking
3. Skill Practice
  1. Kata Practice- 10 Minutes
  2. Full Contact Karate Sparring- 3 x 3 Minute Rounds
  • All basics are both sides. 
  • If you guys will check back with the Shamo workouts, you'll see a description of most of the Karate basics listed here. However, the ones you won't see are the lunge punch, the reverse punch and the back kick.  
  • The lunge punch is done from a forward stance, with your rear leg stepping forward and that same side punching. The moment your foot lands should be the same moment your fist lands against your target. 
  • The reverse punch is also from a forward stance, but is stationary, with just the rear arm punching. 
  • For the back kick, from your fighting stance, look behind you and lift your knee up. Aiming with your glute on the leg you are kicking with, extend out and strike your target with your heel. 
  • For Tennis Ball Kicking, you hang a tennis ball from the ceiling on a string and jump up to kick it with a front kick. Obviously, if you are not used to this, you will have to have a fairly low target and increase it as time progresses. 
  • You may just use a broom handle for stick jumping. Essentially, you hold the stick in each hand, arms fully extended and jump over it. Be very careful to get your knees up or you might end up face-planting. So... maybe do it somewhere with soft grass or a mat... just saying. 
  • We've covered hand walking before. 
  • If you know any Kata, practice them. If not, devise a set of 15-20 movements in arrangement that mimic you responding to invisible opponents. The point of Kata is to ingrain basic movements and to develop a mindset of fighting being nothing more than just another practice. 
  • The Full Contact Karate Sparring has been covered before. Please be very careful with your training partner. Ease up if it's your first time. 
Thanks for reading, guys! That's all for today! Until next time, good luck and train hard!

Saturday, September 17, 2011

Sena's Basic Training (Eyeshield 21)

In Eyeshield 21, Sena is beyond frail, but he has ridiculous speed from being an "errand boy" for so many years. Because of this, he gets roped into playing for the American Football team in his high school. The training he undergoes at the beginning of the series is very simple, mostly because of his lack of ability to do anything other than run really fast. 

Here's the workout.

Sena's Basic Training (Eyeshield 21)
  1. Jog- 5 Minutes
  2. Crossover Step with Agility Ladder- 30 Times Each Direction
  3. 40 Yard Dash- 3 Sets
  4. Pushing- 3 x 30 Yards (1 Minute Rest Between Sets)
  5. Bench Press- 3 x 10 Reps (1 Minute Rest Between Sets)
  6. 40 Yard Agility Dash- 5 Sets (1 Minute Rest Between Sets)
  7. Run and Catch- 5 Sets
  • An agility ladder is laid flat on the ground and each step goes in between two rungs of the ladder without skipping a space. You'll move laterally with your steps, crossing one foot in front of the other. Moving laterally is important to becoming more agile. 
  • You'll really have to push yourself in the 40 yard dash. It's all about acceleration. You need to be fast RIGHT NOW. You don't have time to get in a groove or build up speed.  So, think about exploding off the line, dig in, and run as fast as you can!
  • For pushing, it's best if you had an actual American Football sled, with the pad on it, but if not, you can push against a weight sled or even some larger tires. 
  • On your bench press, the amount of weight you pick should be so that the first two sets are build-ups to the last set and on the final rep of your final set you are pushing as hard as you can. 
  • The 40 Yard Agility Dash- You sprint your 40 yards and immediately turn around and sprint back. That's one set. 
  • The Run and Catch is very simple. You run out ahead of someone with a football and have them throw it so that you have to turn around and catch it. This will help with your hand-eye coordination and agility. 

That's all for today. Hope you guys enjoy this workout, since it's a little bit different. Until next time, good luck and train hard!

Saturday, September 10, 2011

Hajime no Ippo - Hearts on Fire AMV

Can't remember if I posted this before or not. If I did, it deserves a re-post. :D

In an AMV mood. Will pick back up with workouts soon!

Kung Fu music video-Training 'Drunkenmaster'

I forgot about this. This album is great. Look up Juice Lee. You'll be glad you did.

Friday, August 26, 2011

Tenacity for Ten Rounds (Hajime no Ippo)

In his next bout, Ippo goes up against a veteran, with around 30 fights under his belt. According to Coach Kamogawa, this is to be Ippo's last fight before he battles Miyata. Ippo was originally not focusing on the this match, until Date brought to Ippo's attention that this particular fighter Take Keiichi, has a wealth of experience and a history of being able to wear fighters down, because he is notoriously difficult to knock out. After that conversation, Ippo kicks it into high gear for the next month to build the stamina to punch continuously for 10 rounds straight.

Tenacity for Ten Rounds


  • 3 Mile Run, 7 Sprints Throughout (Shadowbox for 15 seconds at the end of each sprint)
  • Weaving Practice- 5 x 1 Minute Rounds
  • Shadowboxing- 3 x 3 Minute Rounds
4-6 Hours Later
  • 20 Push-ups
  • 20 Sit-ups
  • 20 Squats
--10 Rounds OR
  • MAX One Arm Push-ups (Each Side)
  • MAX Decline Sit-ups
  • MAX Jumping Hindu Squats 
--5 Rounds, then
  • 10 x 800 Meter Sprints (Goal: < 3 Minutes/sprint)
  • 5 x 100 Meter Hill Pushing
  • 2 Mile Run with Tire(s)
  • 3 x 3 Minute Rounds Mitt Work 
  • 3 x 3 Minute Rounds Heavy Bagwork
  • 3 x 3 Minute Rounds Shadowboxing
  • 10 x 3 Minute Rounds Mitt Work
  • 10 x 3 Minute Rounds Heavy Bagwork 
  • Neck Bridging- 3 Minutes
  • Horizontal Sledgehammering- 100 Strikes Left, 100 Strikes Right
  • Vertical Sledgehammering- 100 Strikes Left, 100 Strikes Right, 100 Strikes Together
  • This is very similar to the last workout, except for those two little 10 Rounders thrown in there. You can use your normal pace for the 3 Rounders, but on the 10 Rounders, I want you to focus on going non-stop. Don't think, just punch. 
  • Once again, like last time, this stuff is getting ridiculous. So, on that note, I am currently developing a plan for you guys to build up to this level. Ippo is one of those series that you can't really pick a workout and just do it-- you need to have the foundations built from the earlier training in order to complete or succeed in the later training.

I have been really, really busy recently, so I apologize for the delay. However, like I said, I have been working on a pretty cool project that I think you guys will enjoy. I am currently modifying my own training for the project as well. I really hope you guys enjoy it, when it's done. 

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

Monday, August 8, 2011

Bowling King- Shautei Lei's Basic Training

Shautei Lei, a kid with an enormously strong left arm and a knack for bowling (although he doesn't know it) takes up the sport to help the girl he like and has some hilarious matches against various professional bowlers. Eventually, Shautei Lei ends up being drafted by a rich tycoon and is trained by two world-class bowling coaches.  They put him through training specifically designed to make his lower body stable and able to effectively utilize the power of his left arm.

This is enormously leg intensive, so you probably shouldn't do it in conjunction with any other hard leg day.

Shautei Lei's Basic Training

-Run 30 Minutes
-Walk 5 Minutes
--As Many Rounds As Possible, Max Time 4 Hours

4-6 Hours Later
-Static Half Squat- 30 Minutes (Count times you fall, less times equals better score)
-Practice bowling at least 2 games.


  • I realize this workout is a bit much for basic training, so you are more than welcome to scale it down. If you are done after 30 minutes of running-- then stop. Pick up with the rest of the workout after the prescribed rest period. 
  • Really focus on recovery during the walking periods: breathe deep and move your upper body around to loosen up. 
  • The Static Half Squat is kind of like standing in a horse stance, but instead you'll take a basic air squat, go half way down (where the tops of your thighs are about 45 degrees with the ground) and hold it for as long as you can. Whatever you do, don't come up. You can fall all day long, just don't come up from the position. The point is to train yourself to absolute failure.
  • The running combined with the static squat stance will help to build stability in your lower half. Also, don't expect to do much the next day. :D
  • You are welcome to bowl as many games as you like at the end of the workout, but do at least two, so you can see what it's like to toss the ball when your lower body is completely trashed. 

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

Saturday, July 30, 2011


Here  is a friend of mine's blog. She's very insightful and has some different viewpoints that you may find interesting. Check it out!

Monday, July 18, 2011

On Mastery (Part 2)

(Part 1)

When I sat down to type out my thoughts on Mastery last time, I wasn't sure that I was going to continue. Not because I said all there was to be said (certainly not), but because I was quite certain that whatever I said next (if anything) ought to be worth saying. This is far from an obvious conclusion, for people often ramble on about a subject far longer than necessary, in much the same fashion as I am currently doing. However, this is not without purpose, and serves as an example of what Mastery is not.

Primarily, Mastery is not superfluous. It does no more than is necessary. It does not write a paragraph when a sentence or a single word will do. Mastery is not just the ability to know what is necessary, but the ability to do that very thing at will. In fact, they are one and the same to the person in possession of Mastery.

That leads me to the second thing Mastery is not: contemplative (with exception). It is possible to reason over time what is the necessary action and then complete that action based upon the outcome of your contemplation, but that is not Mastery. If asked a question, a Master mathematician does not ponder the problem at length and then give sufficient answer.  He merely answers, because the rules of the mathematics are so deeply ingrained in him, he cannot help it. It is the same as tossing a ball to someone and seeing them catch it without thought. They did not calculate the trajectory and position themselves in such a fashion to be able to catch the ball-- they just caught it. To be fair, I'm certain there are Master mathematicians who use calculators or must consider a problem shortly before answering extraordinarily complex problems.  Indeed, things of sufficient difficulty can force any Master to struggle or even fail. This may seem like a contradiction, but only if you think of Mastery in completely finite and blanketing terms. Depending on the subject or the method, Mastery may mean different things. I use such a complex thing as math to lay out my next point.

Mastery is not definitive. What I mean here is that Mastery can change over time. In the scope of an overarching concept such as math, which is constantly evolving, it is only possible to attain Mastery if one has Mastery over the concept's parts. Math can be as basic as adding and subtracting or simple algebra or as complex as is necessary to explain the most detailed of physical or non-physical representations. This then means that if you can count to 100 without thought, you've gained Mastery of the ability to count to 100. It seems overly simple, I realize, but it is necessary to think in these terms because of the sheer vastness of the concept of mathematics (granted, math is not the only thing that is horribly, horribly complex).  To have Mastery of such a thing, one must be expected to be enormously skilled at a variety of different mathematical procedures, often without having to really think about them. The other side of Mastery not being definitive is that, Masters often expand the field in which they specialize. The Master mathematicians or martial artists of 500 years ago are not the same, for things that exist today did not exist at that time (though are the product of those men and women's pursuits).  In this way, Mastery is not definitive, because it expands and develops as it goes.

This post and its predecessor are not the be-all, end-all word on Mastery. There is much more that has can be said and has been said by far better men than myself. As far as your own journeys go, I hope I have been able to shed some light to whatever paths you are following.

Wednesday, July 13, 2011

Back to Basics (Hajime no Ippo)

For Ippo's next fight against Karasawa he decides to put a hold on the Dempsey Roll and "start over" by building the basics and pushing his training even further (as always). Ippo's goal is to build a body strong enough to handle an evolved Dempsey Roll and so he just focuses on the basics. And, for the record, I include some things even though they are not always shown, just because they are likely to be included in basic training.

Back to Basics


  • 3 Mile Run, 7 Sprints Throughout (Shadowbox 15 Seconds and the End of Each Sprint)
  • Weaving Practice- 5 x 1 Minute Rounds
  • Shadowboxing- 3 x 3 Minute Rounds
4-6 Hours Later
  • 20 Push-ups
  • 20 Sit-ups
  • 20 Squats
--10 Rounds OR
  • MAX One Arm Push-ups (Each Side)
  • MAX Decline Sit-ups
  • MAX Jumping Hindu Squats
--5 Rounds, then
  • 10 x 800 Meter Sprints (Goal: < 3 Minutes/Sprint)
  • 5 x 100 Meter Hill Pushing
  • 2 Mile Run w/Tire(s)
  • 3 x 3 Minute Rounds Heavy Bagwork
  • 3 x 3 Minute Rounds Mittwork
  • 3 x 3 Minute Rounds Shadowboxing
  • 3 x 3 Minute Rounds Mittwork
  • Neck Bridging- 3 Minutes
  • Horizontal Sledgehammering- 100 Strikes Left, 100 Strikes Right
  • Vertical Sledgehammering- 100 Strikes Left, 100 Strikes Right, 100 Strikes Together
  • If you weren't aware that this stuff is getting really, really hard-- this should remind you. Lots of reps, lots of rounds, lots of running and sprints. Of course, if you've been training with Ippo up to this point, you might be ready for it. Then again...
  • Hill Pushing can be done with a wheelbarrow, a person (or two) in a shopping cart, or even a small vehicle. Obviously the steeper the hill the harder it will be, so please be careful.
  • Start with 1 tire on the 2 mile run and then add as you need to.
  • For Horizontal Sledgehammering, you wanna make sure that you have a good base and enough room to turn into the strike. Make sure you hit squarely so it doesn't bounce off and hurt you. I would recommend just hitting a standing tree rather than burying logs in a hillside... because you'll probably get in trouble, too.
That's all for today! Until next time, good luck and train hard!

Friday, July 8, 2011

Evolving the Dempsey Roll (Hajime no Ippo)

Ippo's next fight is against Sawamura Ryuuhei, a powerful counter-puncher with a penchant for torturing his opponents and no real qualms about illegal techniques. Makunouchi does not accept Sawamura's boxing and vows to defeat him. To prepare for this bout, Ippo works on developing the Dempsey Roll even further-- to a point of evolution. In order to push this already destructive technique to new heights, Ippo pushes himself even further in his training.

Evolving the Dempsey Roll

  • 3 Mile Run, 7 Sprints Throughout (Shadowbox 15 seconds at the end of each sprint)
  • Weaving Practice- 5 x 1 Minute Rounds
  • Shadowboxing 3 x 3 Minute Rounds
4-6 Hours Later
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats
  • 3 Minutes Neck Bridging
  • 3 Minutes Headstand Work
  • 3 x 3 Minute Rounds of Jump Rope
  • 3 x 3 Minute Rounds of Heavy Bagwork
  • 3 x 3 Minute Rounds of Mitt Work
  • Running with Tire(s)- 2 Sets (5 Minutes Rest in Between)*
  • Practice Stopping and Reversing Dempsey Roll- 10 Reps Each Direction
  • 3 x 3 Minute Rounds Hard Sparring
  • Sledgehammer Swings- 100 Left, 100 Right, 100 Both Hands
  • You'll start pulling one tire on your run and will eventually get to point where you are pulling three. The pace is going to be a hard run for the entire set. Not a sprint, but not a jog, either. You'll keep up this pace until you are just barely able to jog, then that will end the set. Rest five minutes and start the second set in the same fashion. Since the point is to build stamina, there is not a time limit, nor a distance to this training.
  • For the Dempsey Roll Practice, you will start in the the typical Dempsey Roll figure-8 pattern and will suddenly stop and reverse the direction. You can even start punching, stop mid-punch, and reverse it. You'll do this ten time in each direction.
  • For the Hard Sparring, it is recommended you wear headgear, even though Ippo and Vorg did not.
  • For the left and right swings, you will swing the sledgehammer one-handed. It is recommended that you start with a 2lb sledge and eventually move to a 4lb, a 6lb, and so forth. However, you want to be very comfortable with the weight of the sledge before moving up at all. You will be striking down into a tire for this training. This will build the muscles in your hands, forearms, arms, and back. 
That's all for this today, guys! Until next time, good luck and train hard!

Tuesday, July 5, 2011

Super Mario Workout (Submission)

You guys can thank Blackeroni on YouTube for this one. I'm going to post his exact workout and then my modified version, so you can pick which one you'd like to do.

Super Mario Workout (Submission Version)

  1. Running- 6 Minutes
  2. Jump Squats- 3 x 10 Reps
  3. Jumping over obstacles- 10 Minutes
  4. Gymnastics Training- 30 Minutes
  • On the run, you should be going full speed. You've only got six minutes to go as far as you possibly can, so get moving!
  • These can be any version of jump squat you like- sumo, conventional, hindu... whatever. Rest for 30 seconds in between sets.
  • For jumping over obstacles, you can use bricks, buckets, stairs, boxes or whatever. You want to push yourself, but don't try something so tall or long that you can't make the jump and end up hurting yourself. You can try static jumps from standing or you can get a running start. Just practice jumping over things.
  • For gymnastics training, if you have access to a gymnastics facility, use it. However, if you do not, please use mats if you are going to be flipping around. Broken necks don't heal quickly...

Super Mario Workout (Real Anime Training Version)

1. As many rounds in 6 minutes as possible
-Sprint 100 Yards
-10 High Jump Squats

Rest 5 Minutes

2. 21-15-9 Reps
-24" Box Jumps
-Sledgehammer Swings to tire

Rest 5 Minutes

3. Jump and Pull Climb- 5 Minutes
4. Practice Gymnastics- 10 Minutes

  • This is designed to be relatively intense for the time period you are doing it. 
  • We've covered high jump squats, box jumps, and sledgehammer stuff previously.
  • For Jump and Pull Climb, you'll need to have a wall or small structure that you can jump and pull your self onto. It's essentially like in Mario 64, when you have to jump and climb on obstacles. You'll climb onto the obstacle, climb back down, and repeat for the time limit.
  • See the other versions notes for gymnastics practice. 

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

Sledgehammer Edit

Kaio-sama's Training
Added some stuff about sledgehammers.

Thursday, June 23, 2011


Sorry for recent delays, guys. A lot of crazy stuff on my end and busy, busy schedule. In other news, I'm toying with a new Real Anime Training project that I think you guys will enjoy. I'm putting some research and time into in right now, so hopefully that will turn out well.

Looking to post a workout for you guys tomorrow, so until then, good luck and train hard!

Tuesday, May 31, 2011

One Piece: Zoro's Training

In One Piece, if anybody trains, Zoro trains. He is always doing something and he borders on the ridiculous with how much effort he puts into things, even when he's injured. He's always looking to get stronger and will do anything to become the World's Greatest Swordsman. This training gets relatively complicated, so I broke it into levels, so that you could build up to it.

One Piece: Zoro's Training


  1. Run 2 Miles (Goal: 14 Minutes)
  2. Alternating Cable Chest Press- 100 Reps Each Side with 20lbs (2lb weight in mouth)
  3. Horse Stance (10lb weight in mouth)- 5 Minutes
  4. Handstand Practice w/Wall Support- 2 Minutes Total
  5. "Sword Work"- 30 Minutes
  1. Run 2 Miles with 1/4 Bodyweight (vest or backpack) 
  2. Alternating Cable Chest Press- 100 Reps Each Side with 50 lbs (2lb weight in mouth)
  3. Horse Stance (20lb weight in mouth)- 5 Minutes
  4. Dumbbell Levering, Front- 30 Reps Each Side with 10lbs
  5. Dumbbell Levering, Side- 30 Reps Each Side with 10lbs
  6. One Arm Barbell Curls- 3 Sets of 5 Reps Each Side with 45lb Barbell (Work up to it if needed.)
  7. Freehand Handstand- 2 Minutes
  8. 10 Handstand Push-ups w/ Wall Support
  9. "Sword Work"- 30 Minutes
  1. Run 2 Miles with 1/2 Bodyweight (vest or backpack or partner)
  2. Alternating Cable Chest Press- 100 Reps Each Side with 100 lbs (2lb weight in mouth)
  3. Horse Stance (30lb weight in mouth)- 5 Minutes
  4. 20 Jump/Spin Squats
  5. Dumbbell Levering, Front- 30 Reps Each Side with 20lbs
  6. Dumbbell Levering- 30 Reps Each Side with 20lbs
  7. One Arm Barbell Curls- 3 Sets of 5 Reps Each Side with 70lb Barbell 
  8. 10 Freehand Handstand Push-ups
  9. "Sword Work"- 30 Minutes
  1. Run 2 Miles with Bodyweight (vest/backpack/partner)
  2. Alternating Cable Chest Press- 100 Reps Each Side with 150lbs (2lb weight in mouth)
  3. Horse Stance (50lb weight in mouth)- 5 Minutes
  4. 50 Jump/Spin Squats
  5. Dumbbell Levering, Front- 30 Reps Each Side with 30lbs
  6. Dumbbell Levering- 30 Reps Each Side with 30lbs
  7. One Arm Barbell Curls- 3 Sets of 5 Reps with 100lb Barbell
  8. 20 Freehand Handstand Push-ups+ (see notes)
  9. "Sword Work"- 30 Minutes
  • The other One Piece workouts don't necessarily have levels, but are adapted to your level of fitness and can be extremely tough in and of themselves. This one is just the same-- it gets absolutely insane as far as the level of strength and endurance required to complete the upper levels. 
  • You shouldn't advance until you are able to complete each level on three separate occasions. 
  • For the first level of the run, you just need to complete the two miles in 14 minutes or less. After that, when weight starts to be a factor, the 14 minute or less goal still stands. It is difficult and you may not be able to advance, but it is better to be conditioned to the weight before trying to advance to quickly and injuring yourself. 
  • Alternating Cable Chest Press is done while standing. There should be two separate cables that you care pulling from and you merely press the weight away from your body. You can also use bands if you like. 
  • For the 2lb weight in your mouth, I don't really recommend a dumbbell, so here's what you can do. Take a six or seven inch piece of 1/4" or 3/8" PVC pipe, thread a durable rope through it, and tie a weight to the other end. A piece of the rope should be coming out either side, so the weight pulls straight down and not to either side.If you don't feel comfortable doing this portion, you can put the weight on your back like a back squat or on your front delts like a front squat.
  • The horse stance should be more of a "Squat Stance", perhaps even a "Sumo Stance," with your feet turned a little ways out and your knees in line with your toes. To hold this weight, since it is a little heavier (or a lot heavier, depending on the level), I recommend using a thick towel to bite down on, as it will be less likely to hurt you by breaking or putting hard pressure on your teeth.  
  • You need to be able to hold the first level handstand for the whole two minutes without stopping. The second level needs to be the same in the freehand handstand and all 10 reps of the supported handstand push-ups should be done in one set. Same goes for the freehand handstand push-ups in level three. Once you reach 20 freehand handstand push-ups in level four, you can start to add weight in the form of ankle weights or a weighted vest. You can also opt to do more reps. 
  • "Sword Work" is kind of an open term. You can actually practice with a wooden sword (or two... not sure if three is a good idea) or you can just practice your own martial art. You can work on individual techniques, shadow spar, or spar with a partner. Always remember to be safe and use the necessary safety equipment. Also, try not to hit your partner with a wooden sword unless you're wearing Kendo gear... teeth don't grow back.
  • We've covered dumbbell levering previously, but here's a refresher. Remove the weights from one end of a dumbbell and then use that space as a handle. For front levering, extend the weight forward as far as you can and then flex your arm, bringing the weight back to an upright position. For side levering, the dumbbell moves in an arch as you turn your hand from one side to the other. 
  • One arm barbell curls are exactly what they sound like. Place your hand in the very center of a barbell and complete a curl using full range of motion. Which means full extension of the arm at the bottom and complete contraction at the top. If you need to work up to a 45lb bar (which you probably will) you can use a lighter barbell (like one normally used for curls) and work your way up to a 45lb bar (like one normally used for bench press). 
  • This workout is meant to be extreme. I'm sure there are people out there capable of doing the fourth level with relative ease, but we are concerned with building strength/fitness and not necessarily already having it, although I am confident that level four should be taxing enough for just about anybody. 
That's all for today. Until next time, good luck and train hard!!

(P.S.- I'm still accepting workouts for other anime if you feel like submitting them. Credit will be given. :D )

Thursday, May 26, 2011


Show this guy some love! Subscribe and check out his other vids. I expect some great stuff from him soon!

All-Rounder Meguru (Meguru's Workout)

This is a really cool MMA manga. I really recommend it to anyone interested in the martial arts, because it is pretty realistic and informative. I won't give the story away, but there's competition and Yakuza and girl fights to be had. Check it out!

The first workout I'm bringing you is not the first workout that we come across in the manga. The reason behind this is because the first workout is the Pro workout and I figure it's best to start a little simpler than that, so we'll go with the training that Meguru undertakes, himself, in order to get stronger. He is also attending grappling and kickboxing classes during this time, so he's not just doing this training.

Meguru's Workout

(Meguru does the majority of this workout at an outside fitness course, but you could do it at a gym or a playground)

  1. Run 3 Miles
  2. 3 Sets of MAX Push-ups
  3. 3 Sets of 1 Minute "X" Hops
  4. 3 Sets of MAX Pull-ups
  5. 3 Sets of MAX Decline Sit-ups 
  • For "X" Hops, all you need to do is draw a plus sign on the ground (with chalk or lay it out with a string or tape) and hop, with your feet together randomly from section to section. They are going to be short hops and you won't bend your knees much.
  • If you don't have a decline bench, you can just do the sit-ups on the ground or a mat. 
  • Very simple workout, but it is toward the beginning of Meguru's strength and conditioning training. 
This manga has some really nice stuff in it, so expect some more out it! Until next time, good luck and train hard!

Tuesday, May 17, 2011

Retsu Kaioh's Training- Part 9

I figured it's time to throw another piece of the 72 Arts of Shaolin out here for you guys. Let's go!

#23: Luohan's Exercise- This is a kung fu skill used to build your eyesight. Before starting to train this art, the author recommends that the practitioner make a habit of staring at the moon while in a horse stance (called "Contemplation of the Moon."  Apparently, this is supposed to prepare your eyes for the beginning stages of Luohan's Exercise.

So here's the training-- whenever you wake up, don't open your eyes. Instead, rub your thumbs together until they grow warm and then rub your eyes with the back sides of your thumbs 14 times. Then, with your eyes still shut, roll your eyes seven time (from the left, going clockwise).  After finishing this portion, do not open your eyes for a few minutes and then, open them only a little. Massage the point where your brows begin to come into contact with your nose with the bent portion of the backs of your thumbs 70 times. Next, rub your cheekbones with your hands and rub the lower part of the back of your ears 36 times with circular movement. Then, you will rub your forehead with your hands, starting from the center, moving along the eyebrows, "as if a hairdresser is combing or arranging hair," until you reach the end of your hair at the bottom of your neck. Complete the forehead motion 72 times. Finally, swallow a great amount of saliva from your mouth. This should be carried out immediately after you wake up.

The next stage of the training involves a small lantern or lamp with a small flame.  You place the lantern in the darkest part of the room, stand or stand about 20-25 feet from it, calm your mind and regulate your breathing and focus on the lantern.  You are supposed to look at the flame through the shade and, when your eyes tire, you can open and close them several times and roll them as you would in the first part of this training. The training is supposed to be done for one our in the morning and evening.

After about three months, you can darken the shade a little and back up a few inches. You will gradually work down to a dark blue shade on the lamp or lantern and then work on increasing the distance up to 100 feet. Obviously, you will need a large room of some sort if you are going to continue this training to mastery. At the point you reach this stage of training, the morning session is increased to two hours. After you are able to train in this fashion, the author states you should be able to see many times better at night and be able to see a man in the dark at over 100 feet.  The author also recommends eating some mutton liver every day, boiled in water. I'm not entirely sure why, because he doesn't say.

This is a very specific skill and doesn't do much for the body, so I would say if you are going to pick this skill to train, perhaps couple it with the beginning stages of another skill by practicing a horse stance.

#24: Lizard Climbs the Wall- This skill is for climbing and maneuvering along a wall. This is a very difficult art, says the author, in that "only two or three men out of a hundred who start to acquire the movements succeed in mastering the technique to perfection."

For the first stage of training, you will lie on your back, facing upwards and then support yourself up on your elbows (and forearms, I believe) and then attempting to move and jump. The author does not say that the knees are bent, so I will assume that the legs are straight and the body is relatively straight as well. After you are able to move "like a snake" in this position, you move up to practicing against a brick wall, that is preferably not smooth. You press your elbows and forearms into the wall, and press your back to the wall "as if glued to it," take in a deep breath and expand your stomach, trying to flatten your chest and attempt to move yourself. I'm sure at this point you are also suppose to move your feet.  It takes a long time to acquire the ability to move up and down on a wall and even longer to move left and right. The author says that you can rub sand on yourself to make it easier, but I think you could probably use lifting chalk.

If you need to increase the difficulty, use a smoother wall. This skill takes ten years of diligent practice to attain.

#25: The Art of Lash- This exercise is similar to "Iron Arm" training, but it focuses on pressure on the forearms, rather than strikes. At the beginning of this training, you will lean with both forearms on a horizontal wooden stick at about just below chest height. You will press your forearms into it will all the strength you can, as if you are trying to life yourself off the ground. When you can lift yourself off the ground to where your waist is at the bar, you should work on holding it there for a moment and slowly lowering yourself. You will need to fix the stick in that position, either with wooden posts or fastening it to a couple of close trees or something of the sort. You will train yourself in the morning and evening, doing ten reps each time.  Gradually the reps will increase, but you shouldn't (my opinion) increase the reps you do until you can do all ten without stopping. It is recommended to use some kind of healing liniment in this training, as well.

After a year of training, you will move up to bamboo sticks that are bundled together in a line (like a raft). You stand in a horse stance and press on the bamboo with great force until tired, rest a little while and then continue. Repeat this process. After you are able to move the bamboo down 5 or 6 inches, you will place another bundle of bamboo on top of the first. You will continue this until you have up to ten layers of bamboo and the training is completed when you can move all ten layers a distance of about 2 and a half feet. This is supposed to take three or four years of training to accomplish. This training will allow you to apply a great deal of pressure with your forearms and you will take less damage from this pressing or hitting your arms.

That's all for this installment of the 72 Arts of Shaolin. There's a lot more of them on the way!
Until next time, good luck and train hard!

Monday, May 9, 2011

Super Training Schedule

I may have a fight coming up soon, so I am in Training mode, currently. I will try to be as frequent as possible with posting, I promise!!  Working the living crap out of my ground game and hopefully looking to get some sparring in when I can. It's a poor substitute for China, but I'll try to make up for it as best I can. 

Pretty much, I've got Brazilian Jujitsu 6 days a week, Kickboxing 1 day a week, my personal practice (boxing, kickboxing, Karate, and some things I've stolen/traded for with other people) most days, and conditioning 5-6 days a week. I'm supplementing like crazy and being very, very clean with my diet, so I am hoping that will help my recovery, especially since I'm operating at about 6 hours a day sleep. 

Trying to use a bunch of Real Anime Training workouts for my personal practice and conditioning. Gonna train hard and we'll see what happens. I will try to video the fight for you guys so I can post it (I'll try not to embarrass myself too much!).

If any of you compete in anything, please feel free to submit upload your videos to YouTube and then either e-mail them to me at or post them in the comments of a blog post. Would love to see it!

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

Saturday, May 7, 2011

Eyeshield 21- Play the Game Workout

Just started into Eyeshield 21. So far, it's pretty good, but we'll see what training I can get out of it. I'm going to start watching the other sports anime as well, so I can throw some more sport-oriented workouts out here for you guys. This workout, like the other "Play the Game" workouts, is pretty simple.

2 x 40 Yard Sprints
2 Minutes Passing/Catching Practice
Play Football for 1 Hour


  • If you don't have gear, I probably wouldn't recommend tackling with the people you're playing with because you guys could really get injured.  Tackling without gear is done, however, so if you're going to do it, at least work your way up to it. 
  • Play with as many players as you can. Obviously if you don't have a full team for each side, you'll have to improvise a little. 
  • American Football Rules- In case you don't already know.
  • Football will help you with agility, speed, power (if you're tackling/blocking), accuracy, and coordination. 

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

Wednesday, May 4, 2011

Street Fighter- Fei Long Add-on #2

Here is the last add-on for Fei Long's training. It's not something that should be done by itself, but in addition to the main Fei Long workouts, if you are up to it.  

Fei Long Add-on #2
  1. 3 x 3 Minutes Shadow Kicking
  2. Front Kick- 3 Sets of 12 Reps (each side)
  3. Side Kick- 3 Sets of 12 Reps (each side)
  4. Round Kick- 3 Sets of 12 Reps (each side)
  5. Back Kick- 3 Sets of 12 Reps (each side)
  6. Hook Kick- 3 Sets of 12 Reps (each side)
  7. Splits Stretch- 2 Minutes
  8. Front Kick Stretch- 1 Minute (each side)
  9. Side Kick Stretch- 1 Minute (each side)
  10. Splits Stretch- 1 Minute
  • Shadow Kicking is just like shadowboxing, except you are only going to kick during the round times. You can use any and every kick in your arsenal during this time period, so have fun!
  • At first glace, 3 sets of 12 reps on the kicks don't seem that daunting... until you realize that 1) You've already done 9 minutes of kicking before that, and 2) It's 3 sets of 12 reps on each side, which means it's 72 total kicks per type of kick.
  • You can use either the front or rear leg when doing the sets of kicks and kick low, middle, or high, but do only one type per set. So, you can do 12 front leg side kicks to a low target one set and then, 12 front leg side kicks to a high target the next. And remember, it has to be 12 reps of that kick on each leg. Plus, you could also practice spinning or jumping variations of the kick during this time. AND, you can also do them in the air, on a heavy bag, against a double-end bag, or a pads that someone is holding. There are a ridiculous number of options here!
  • I'm pretty sure you'll find that not only will your legs be wiped out after this workout, but most of your mid-section as well, since kicking activates your core muscles to a high degree, because that's where a lot of your power is going to come from.

I hope you enjoyed Fei Long's training. I realize it is not an exhaustive list of Bruce Lee's training methods during his lifetime, but I tried to make the best of it without creating 15 different Fei Long workouts...  I realize Retsu Kaioh has a lot of training already, but they aren't workouts, but just training methods and... (going to shut up now).

Until next time, good luck and train hard!

Tuesday, April 26, 2011

Hajime no Ippo- Building Up the Dempsey Roll

This workout is based on the training Ippo did in order to strengthen the Dempsey Roll before his third and fourth title defenses. He did a lot of training on his own to increase the speed, but Coach Kamogawa pointed out that he neglected the technique's devastating power, so he revamped the fledgling Champion's training to better suit the perfection of the Dempsey Roll.

Building Up the Dempsey Roll


  • 3 Mile Run, 7 Sprints Throughout (Shadowbox 15 seconds at the end of each sprint)
  • Weaving Practice- 5 x 1 Minute Rounds
  • Shadowboxing- 3 x 3 Minute Rounds
4-6 Hours Later
  • 100 Push-ups
  • 100 Sit-ups
  • 3 Minutes Neck Bridging
  • 3 Minutes Headstand Work
  • Zig-Zag Hill Sprints- 5 x 100 Yards
  • Catching Tennis Balls- 300 Balls
  • Twist and Reach- 300 Touches
  • One Legged Toe Squats- 30 Reps Each Side
  • Shadowboxing- 10 x 3 Minute Rounds
  • Heavy Bagwork- 3 Minutes
  • Sparring- 3 Minutes
  • 3 Mile Run, as fast as possible (Focus on pushing with your big toe)

  • Weaving practice is essentially just the figure-8 movement of the Dempsey Roll. Try to push the speed as best you can for the minute. The rest period is also 1 Minute.
  • For Zig-Zag Hill Sprints, you should find sprint up a hill at a 45-degree angle and then turn 90 degrees in the other direction. The width of the Zig-Zag should be about the width of a road, or about 20 feet. The point of the exercise is to build the ability to shift your weight and make quick changes in direction.
  • For Tennis Ball Catching, have a partner throw tennis balls to either side of you, alternating sides. Your goal is to catch and drop each one. You should catch the ball, not just knock it out of the air. Eventually, you should be doing this very quickly. The key will be twisting at the waist and shifting your weight on your feet.
  • For the Twist and Reach, you will reach to the right with your left hand and to the left with your right hand to a point that is almost out of your reach, so that you really have to shift your body to reach it. This training should also be done in a fairly quick manner. The key to shifting your body weight will be your ability to stay on the balls of your feet or your toes.
  • The One Legged Toe Squats are rough. If you can't do them at first, try doing them with both legs. After you feel comfortable with that, you can attempt them with one leg. You'll need to bend your upper body a little more forward to counter-balance yourself since you'll really only be on your toes (ideally, just your big toe).  After you can successfully complete the required reps on each side, you can bite down on a cloth tied to a small dumbbell (start with a light weight, like 2 or 3 pounds). After you can do the reps with that dumbbell, you can hold a small dumbbell in each hand, as well. 
  • If you don't have a sparring partner, you can do more bagwork or shadowbox. 
  • On the last run, I really want you to focus on kicking off the ground with your big toe. Trying to drive yourself forward with every step. It will be more tiring to run this way, but you are doing it for a reason-- to build the strength of your big toe, which will strengthen your ability to shift your weight and transmit power from the ground. 

That's all for today guys. For those of you at this level, I hope you enjoy this one. If you aren't there yet, just keep pushing!! Until next time, good luck and train hard!

Sunday, April 24, 2011

Street Fighter- Fei Long Add-on #1

This add-on is meant to be done with one of the three main Fei Long workouts. It is not necessary that you use an one of these add-ons, but it just to throw in some variety and to make things more challenging when you need them to be. So, here's the first one!

Street Fighter- Fei Long Add-on #1

  1. 500 Punches
  2. Sit-ups- 6 Sets
  3. Side Bend- 6 Sets
  4. Leg Raises- 6 Sets
  5. Flag- 2 Sets
  6. Twist- 6 Sets
  7. Back Bend- 2 Sets
  8. Splits Stretch- 2 Minutes
  9. Front Kick Stretch- 1 Minute each side
  10. Side Kick Stretch- 1 Minute each side
  11. Splits Stretch- 1 Minute
  • For the punches, they can be done in the air, a heavy bag, into sand, or whatever your level of conditioning will allow. The can also be any type of punch that you like, but stick with one type for each workout. And it's 500 reps total, not on each side.
  • Sit-ups can be done on the ground, on a decline bench, or hanging depending on your fitness or your current level of fatigue/soreness. You could also hold a weight if you like. If you are going to do less reps, you should generally use weight or a decline bench to increase the difficulty. Otherwise, you can stick with just bodyweight.
  • The side bends can be done with weight or without. If you are going to do them with weight, you can either hold a dumbbell in one hand for a number of reps and then switch, or you can have a barbell (just the bar) across your back and alternate left and right sides.
  • Bruce Lee's Flag
  • Twists can be done with just your arms swinging or a stick across your shoulders. If you are going to use weight, you can hold a weight in your hands in front of your body, remembering to just twist at the waist and not swing your arms around too much. 
  • For back bends, you put your hands on your hips, just above your glutes and bend back as far as you can without falling over.
  • You'll notice that there are no set reps or weights for any of these. This is primarily so that you can modify it to fit your needs for that particular day.

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

Tuesday, April 12, 2011

Retsu Kaioh's Training- Part 8

Yet more 72 Arts of Shaolin madness!

#20: Sluice Shutter Weighing 1000 JINs- This is a fairly simple, full-body exercise. The first stage does not require any equipment at all. To perform the first stage, you begin in a horse stance (like you didn't see that coming), both hands lifted high above your head and your palms facing upward like you are holding something above your head (or starting an awkward, squatting Genki Dama). When you can stay in this stance for half an hour with relative ease, it is time to move to the second stage.

The second stage of this exercise, you will maintain the same stance, but this time you will be holding a 22-33lb (10-15kg) weight above your head. The author references a stone drum, but I imagine anything with sufficient width to be held with both hands at the same time will be effective. In the same fashion as before, when you are able to hold the position for half and hour with relative ease, you begin to add weight in increments until you reach 220lbs (100kg). When you are able to hold this weight in the stance for half an hour without "gasp[ing] for breath" and "not sweat[ing]" you may move to the third stage. However, I imagine it will be quite some time before you make it to the third stage.

In the third stage, the stone drum (or other weight) is replaced with a "sluice shutter," which would essentially be something used to block off water in a sewer of some sort. In order to build this, the other says that slots should be put into two wooden posts and long rectangular slabs of stone weighing about 15kg a piece should be slid into them, along with the initial slab weight 100kg and gradually add the 15kg slabs to the 100kg slabs. The slab should be positioned above the ground in the slots about 1.3 meters above the ground, or about 4 feet. You squat underneath the weight and lift it up into our initial stance to continue training.  However, this seems like an awful lot of cost and work to me, so I have another solution. Replace the "sluice shutter" with a Smith Machine (pictured below) and you get around having to figure out where you're going to get slabs of stone and all that jazz... also, you're less likely to kill yourself with home-constructed equipment if you aren't used to it. In any case, eventually, after a long time of training, you should be able to hold a weight of 250kg (or about 550lbs) or more. The ideal point of this training is to get to be able to hold 1,000 JINs (500kg or 1,100lbs) in this fashion. This, I think is truly bordering on the limits of human capabilities and I think would take quite some time (and natural talent) to achieve.

#21: Covering with a Gold Bell- This is apparently the most important "hard" exercise of all the 72 Arts, according to the author. The author says you start hitting your body, front and back, with a mallet made of "stuff." I have no idea what this is supposed to mean, so I imagine a softer rubber mallet will suffice. Eventually (the author says "a long time"), the pain of striking yourself with this should disappear and you can replace that mallet with a wooden one and repeat the training until you feel no pain. When this occurs, you can use an iron mallet and continue until you feel no pain from any of the blows.  Apparently, if you practice for two to three years, your torso become strong like stone or iron and you can take attacks all day long. The author says to use tinctures to cure bruises of muscles and bones from training like this. He is probably referencing some type of dit da jow, but if you don't have access to any herbal things like that, you can use things like horse liniment or Bio-Freeze if you start to feel banged up. Also, massaging bruised areas can help.

#22: Exercise "Finger Lock"- At the first stage of this skill, squeeze together two fingers- your middle and forefinger and press the tips up against your bent thumb tip. Your fingers should make a circle in this fashion. Press them together with "force like a cook taking seasoning" and keep them in that position for a little while and then have a rest. Repeat the exercise. This is one of the exercises that can be done in your spare time without any concern for limiting reps or anything. Think about using the strength of your whole arm in this training.

After a year of training, take a piece of wood 4cm (2.5 inches or so) and squeeze it between your fingers as if you are trying to press a hold through the wood. It can take up to two years to accomplish this in your training. After you are able to do so, move up to an iron plate. The goal of this is to be able to dent the metal with your fingers, which at this point, you've mastered the skill and should be able to severely damage an opponent merely by grabbing him.

That's all for today. I hope you guys are enjoying all of the crazy Kung Fu exercises. Until next time, good luck and train hard!

Thursday, April 7, 2011

Street Fighter- Fei Long's Circuit Training

The next workout in the Fei Long series is based on a circuit training routine used by Bruce Lee during his life. This particular routine is supposed to simultaneously tax your muscles and cardiovascular system, much in the same way that real-world activities may do. There are four versions, but I collapsed them into two.

Fei Long's Circuit Training

Version A:
  1. Rope Jumping- 1 Minute
  2. Forward Bend and Stretch- 1 Minute
  3. Hindu Push-ups- 1 Minute
  4. Jumping Jacks- 1 Minute
  5. Hindu Squats- 1 Minute
  6. High Kick Leg Swing - 1 Minute (each side)
  7. Waist Twisting- 1 Minute
  8. Barbell Wrist Curls- 1 Minute
  9. Roman Chair Sit-ups- 1 Minute
  10. Knee Drawing- 1 Minute
  11. Dumbbell Side Bends- 1 Minute
  12. Barbell Reverse Wrist Curls- 1 Minute
Version B:
  1. Butterfly Groin Stretch- 1 Minute
  2. Side Leg Raise- 1 Minute
  3. Jumping Squat- 1 Minute
  4. Shoulder Circles- 1 Minute
  5. Alternating Splits- 1 Minute
  6. Leg Stretch- 2 Minutes
  7. Leg Raise- 1 Minute
  8. Barbell Reverse Curl- 1 Minute
  9. Sit-up Twist- 1 Minute
  10. Leverage Bar Twist- 1 Minute
  11. Alternate Leg Raise- 1 Minute
  12. Wrist Roller- 1 Minute
  • We've previously covered a lot of the exercises in this routine, so I'll just cover the new ones. If you have any questions about how to do the ones that I am not covering, just use the search function on the side bar to look up how to do them. 
  • For High Kick Leg Swing, you will lock your leg and swing it up in front of you as high as you can. Your other leg can have a slight bend to it, if you need it. Careful at first, if you aren't used to this movement. You don't want to end up pulling a muscle. 
  • For the Waist Twist, you'll hold a stick on your shoulders when you twist your body from side to side.
  • For Roman Chair Sit-ups all that is required is that your body go beyond normal range of motion for a "on-the-ground" sit-up. You can use a decline bench or an actual Roman Chair, if you have one. 
  • For Knee Drawing, you will lay on your back, with your hands under your buttocks, your feet a few inches off the ground. Bending at the knees, pull your legs up to your stomach and them extend them back out with your feet still a few inches off the ground.
  • For the Side Leg Raise, you will lift your leg as high as you can to the side, like you were trying to throw a side kick, and hold it for 30 seconds on each side.
  • For Alternating Splits, you start with one leg forward and one leg back. Simultaneously, you shift the rear leg to the front and front leg to the rear. Do this repeatedly for the time allotted, in as fast a manner as possible. 
  • For the Leg Stretch, you place your foot on something like a chair or higher and then bend forward for the stretch for 30 seconds. Then, you shift to a side kick position raised up and lean over to stretch for 30 seconds. Repeat on the other side.
  • For Leg Raises, lay on your back with your legs straight and knees locked about 3-4 inches from the ground. Raise your legs until they are 90 degrees with your torso and then lower them back to about 3-4 inches off the ground.
  • In the Sit-up Twist, you complete a normal sit-up motion, but you alternate touching your opposite knee and elbow together on each rep. 
  • For the Leverage Bar Twist, use a dumbbell with the weights taken off one side and grasp on to the empty side. Place your arm on a bench or across your knee and move the weight in a windshield wiper motion for 30 seconds on each side.
  • Alternate Leg Raises are also called "Butterfly Kicks" sometimes. Essentially, you are flat on your back, hands under your buttocks, with both feet 3-4 inches off the ground. Raise one leg to about 12 inches and then alternate moving the two legs from starting position to the 12 inch height. 
  • A wrist roller is just a thick-handled bar with a rope or cord attached to it with a weight on the other end. You hold your arm out at shoulder height and roll it up and then back down and then reverse directions. You should be able to roll and unroll it 2 times either way in 1 minute. If you can't do it, lower the weight. If you are doing more than that, increase the weight. Don't bend your elbows while doing this exercise. 
That's all for today, guys. Until next time, good luck and train hard!

Tuesday, March 29, 2011

Street Fighter- Fei Long's Weight Training

Street Fighter has a lot of different martial arts styles in it, but there is one fighter is particular who is definitely based on a real-life person. Fei Long is based on real-life martial artist, author, and action star Bruce Lee. So, I'm going to post a few workouts for Fei Long based on some of the training Bruce Lee is credited with doing during his life. Even though this workout doesn't seem like a lot, you have to remember that Bruce also practiced martial arts each day, regardless of his strength or cardiovascular training. At the end of the Fei Long series, I will also post a couple of bolt-on martial arts workouts to be added to the end of whatever workout you are doing for that day.

Fei Long's Weight Training

Clean and Press- 2 Sets of 8 Reps
Barbell Squat- 2 Sets of 12 Reps
Barbell Pullovers- 2 Sets of 8 Reps
Bench Press- 2 Sets of 6 Reps
Good Mornings- 2 Sets of 8 Reps
Barbell Curls- 2 Sets of 8 Reps


  • Clean and Press:  
  • Barbell Squats: 
  • Barbell Pullovers: 
  • Bench Press: 
  • Good Mornings: 
  • Barbell Curls: 
  • For rest periods, you should rest no more than 2 minutes between each set of each exercise.
That's all for today, guys! Until next time, good luck and train hard! 

Monday, March 21, 2011

Comments and Thoughts

So, thanks to some of our readers, I have had to start moderating our comments. I didn't want to do that, but since we do actually have younger readers, I'd rather keep inappropriate content unassociated with the blog.

In other news, anyone who doesn't know who Jon Jones is should totally go look him up right now. This guy is an anime character incarnate. He operates, quite literally, on a freakin' Grappler Baki level in terms of skill and physical ability. I am so looking forward to seeing what he becomes in his reign as Champion. I highly doubt he will be dethroned any time soon.

Thursday, March 17, 2011

Earthquake Relief for Japan

If you haven't already done so, please help with the disaster relief efforts for the country of Japan. Donate to the Red Cross, the Salvation Army, or any other relief effort going out to help the Japanese public!

Wednesday, March 16, 2011

Ippo's First Two Title Defenses

Ippo defeated Sendo for a second time to become the Japanese Featherweight Champion. However, that is not the end of the journey. At this point, Ippo has a target on his back and every Featherweight in the country has his sights set on him. There isn't really anything new shown for Ippo's training during this time, so this will kind of just be a modification of the last workout. Ippo did a little bit more running and bag work on screen, so that has been adjusted for.

Ippo's First Two Title Defenses

  • 3 Mile Run, 7 Sprints Throughout (Shadowbox 15 seconds at the end of each sprint)
  • 3 x 3 Minutes Heavy Bagwork (Focus on Full-Power Punching)

4-6 Hours Later
  • 20 Push-ups
  • 20 Sit-ups
  • 20 Squats
--10 Rounds OR

  • MAX One Arm Push-ups (Each Side)
  • MAX Decline Sit-ups
  • MAX Jumping Hindu Squats
--5 Rounds, then
  • 3 Mile Run, (Sets of 3 Minutes of Running, Followed by All-Out Sprint, repeated throughout the course)
  • 3 x 3 Minutes Heavy Bagwork
  • 3 x 3 Minutes Mitt Work
  • 3 x 3 Minutes Heavy Bagwork
  • 3 x 3 Sparring or Sledgehammer to Tire
  • Neck Bridging- 3 Minutes
  • Headstand Work- 3 Minutes
  • 1 Mile Run, as fast as possible
  • If you are going to attempt this training (or any of the other upper-level Ippo workouts... or other upper-level Real Anime Training workouts, for that matter!), please have a well-built foundation of the lower-level workouts. If your fitness is not adequate, not only will you not get as much out of the workout, but you may actually end up injuring yourself. 
  • If you don't have someone to time you on the run, it may be in your best interest to have some kind of stopwatch or timer to determine when it's been three minutes. Alternatively, I suppose this run could be completed on a treadmill. 
That's all for today. I'm glad to be getting back into some Ippo, although I would certainly appreciate just a tad bit more variety in it. It is coming, we just need to get a little further into the series.

Until next time, good luck and train hard!

Sunday, March 13, 2011

Retsu Kaioh's Training- Part 7

The next installment of the 72 Arts of Shaolin:

#17: Cinnabar Palm-  This training is a "soft" gong fu, with a rather simple training method. All that is required, at least initially, is a tub filled with very fine sand.  You must immerse your hands within the sand and rub your hands together underneath the sand until exhausted. This training should be completed in this manner every day until, eventually, the author states, you should be able to move the sand by rubbing your hands together above the sand at a distance of about 12 inches.

After achieving this level of skill, it is necessary to replace the sand with iron or steel shot and, I imagine (because it is never explicitly stated), you return to immersing your hands in the steel shot. After you are able to move the shot from a distance in a similar fashion to the sand, you apparently should replace the steel shot with iron or steel balls weighing approximately a quarter of a pound a piece.  When you are able to move these balls without touching them, the author says that killing a man without touching him is possible. However, mastery can take as long as 15 years! This one is a little far-fetched in my opinion, but I have never trained anything with such intensity for the length of time it apparently takes to master this skill.

#18: Exercise Lying Tiger- I've heard this exercise called "Tiger Push-ups" and starts in a push-up position, with the palms flat on the ground underneath the shoulders and the with the toes flat on the ground. To begin, move your body forward and upward, your back arching. Then, pushing back on your hands, return to the starting position. Rather than go on and on about it and still have you not understand. I will post of video of the exercise.

The progression of training after about a year is to replace palms with fists. After some time, fists are replaced with the thumb and middle and forefingers. Then, having only one foot in contact with the ground, using your toes to support you, alternating which foot every so often. Eventually, you will do the exercise with a weight of up to about 100 lbs on your back. The form of the exercise will change, unless of course you use a weighted vest of some sort.

#19: Swimming and Diving Skill- This is essentially knowing how to swim, however it is not exactly like a crawl or butterfly or anything. It is apparently a group of specific kinds of swimming skills. The first one is pretty much the Dog Paddle, the second is very much like how Link swims in "Twilight Princess," the third involves sitting at the bottom of the pool in a horse stance, learning how to keep yourself vertical while under the water, then walking on the bottom of the pool before (finally) learning how to "walk" amidst the water as if you are on land, with your head and shoulders above water.

Truthfully, the author doesn't really express a detailed knowledge of these skills, himself. So, my advice is to learn how to swim in as many ways as your can, on top of the water and fully submerged. Get used to moving in the water as if you were going to have to fight under the water. Become very comfortable in the water and have no fear of it. The author himself says, "one has to oneself and everything will be all right."

Example of Link swimming in "Twilight Princess"

Well, that's all for today. I hope you guys are enjoying the 72 Arts of Shaolin! Let me know if you guys are doing any of these and which ones. I would also be happy if you would record your successes and report in!

Until next time, good luck and train hard!

Friday, March 11, 2011

On Motivation

On Motivation

This isn't necessarily about the motivation to train or to get stronger, although it can be applied to it, without a doubt. It's obvious what motivation is: it's what keeps us going. Why we continue to do something over a long period of time. However, motivation can come and go.  You don't always feel like training, for one reason or another. It's not always fun to workout or to do things we may have to do to achieve our goals, but, if we don't do those things, nothing gets accomplished.

Sure, I try to keep things fun. I change it up with new training ideas and cool new anime workouts or sparring sessions, but, even then... sometimes, you just aren't feeling it. There are some ways that you can stay motivated, though.

  1. Keep it fresh!- Don't always do the exact same thing. Things can get boring in a hurry and to avoid that, it's always best to throw in some variety.
  2. Goals- Set both short-term and long-term goals. You'll be surprised at how much faster the long term goal seems to get achieved, when you are continuously achieving smaller ones.
  3. Remember why you're training- If it's to look good, post a picture of what you'd like to look like in a place where you can see it a lot. If you want to be stronger, remind yourself why you want to be strong on a daily basis. It's a great way to motivate yourself.
  4. Just do it- Sometimes you don't want to train. Sometimes you aren't motivated. To those times, I say-- just train anyway! Seriously, if you don't want to train, just go ahead and get ready to do it and just do it! You'll thank yourself later. 

Sometimes life is going to get in the way of your training. It will stifle your motivation and drive you into stagnation. During these times, motivation is more about choosing to persevere, rather than a feeling. Many times, feelings will follow action. Let me tell you, my recent personal experience is certainly reflective of this sentiment.

I'll try to post a lot more things for you guys this week. A lot of crap has been going on, but I'm not going to let it get in the way of posting. Thanks for your patience, guys. You guys are amazing!

Until next time, good luck and train hard!

Monday, February 28, 2011

The past week.

Wow, it's just been a crazy week for me. I spent part of the week training in Columbia with the author of Martial Arts and Rainbow Magic. We went to a boxing class and did some nice sparring, then he and I sparred for like an hour, I trained some Taiji, we worked some other techniques and then he showed me some really cool grappling moves that I'm dying to try on someone.

I'm pleased to say that my sense of timing and rhythm has not suffered too badly, given my lack of sparring partners, and my punching power has actually increased, which is also nice. It has been a busy and a stressful month, but I'm going to try to be really, really good for you guys this month with workouts and some other interesting things.

Hopefully, you guys are getting a lot stronger and learning a lot from whoever you're training with. If any of you are ever in the Upstate of South Carolina, drop me a line at and we can train together. I'm attempting to kick my own training up a notch, because I'm really itching to fight again. If any of our readers are martial artists, I would love to see videos of your training or fights that you may have, including boxing, kickboxing, grappling, MMA, full contact Karate or Tae Kwon Do, Judo or whatever! Anything you send in has a very real possibility of being featured in a post on the blog!

Saturday, February 19, 2011

Holyland: Kamishiro Yuu's Wrestling Practice

A little further into Holyland, Yuu starts to practice wrestling, although we've yet to see him really apply it in a fight. I'm looking forward to the type of complete fighter that he's starting to become. Hopefully, we'll get to see him use more and more skills as time progresses. In any case, this is a very simple workout. The wrestling should be done in a grassy area or on sand, instead of a mat, to simulate fighting in real-life environments. I wouldn't really practice on anything too hard, especially not at first, because you can really hurt yourself.

Kamishiro Yuu's Wrestling Practice

Practice Shooting (AKA: Penetration Step), no partner- 10 Minutes
Practice Sprawling, with or without partner- 10 Minutes
Practice Wrestling: 30-60 Minutes


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

Training with Dad

Here's my Dad training with me and my friend James. He's taught me a lot and he's got a lot of really cool skills, as well as being ridiculously strong and very tough. Thanks to James for posting this!


Wednesday, February 16, 2011

Gohan's Wilderness Training (AKA: Real Anime Parenting)

I put some thought into it and I decided to do another Dragonball workout, drawing from the first part of Gohan's training under Piccolo. Piccolo has the young boy survive out in the wilderness, by himself (mostly) for about the span of six months. During this time, Gohan deals with a lot of crap. He makes some friends... they die. He gets chased by dinosaurs on a pretty regular basis. He has to scrounge for food to stay alive. His life pretty much sucks at this point. He's a little kid, use to nothing more than being taken care of by his mommy. Apparently, Piccolo does not believe in weak-minded, love-based parenting. The optional name of the workout is thanks to my good friend Allen. Thanks, buddy. You're a great American.

Anyway, this workout is something that is not so cut-and-dry. There are a couple of versions of it, not necessarily for difficulty reasons, but more for time's sake.

Version 1: The Short One (30 Minutes)

Pick any number of these activities to perform in the time limit.
-Sprints (Flat or Hill Sprints)
-Tree or Rock Climbing (please use gear, if possible... climb at own risk!)
-Free Running through woods
-Carrying Logs

Version 2: The Workout

  1. Run 1 Mile
  2. Climb 50 Feet
  3. Any Type Carry 50lbs for 200 Meters
  4. Climb 50 Feet
  5. 3 x 100 Meter Sprint (Flat or Hill)
  6. 1 Mile Free Running through Woods
  7. Swim 500 Meters

Version 3: The Real Thing- 

OK, this is a little more in-depth and has the potential to be slightly dangerous as well as be moderately time-consuming. If you lack basic survival skills, you should probably not attempt this at all. I'm not telling you to forage for food in the woods, however if you want-- for a week's time, at most, I'd say-- you can go on a camping trip  (go with other people!) and attempt to do several of the activities listed above the whole time you are out there. You'll have to gather firewood, possibly hike to fish for food (please take food with you in case you are a horrible fisherman...), and you can even go on long hikes. Truthfully, the training will not be as intense, but the duration will be much longer, so it's a different kind of fitness. The fitness required for long hikes with a big-ass pack is not the same as running wind sprints. In any case, be careful, take safety equipment, take food, take protection (preferably something big enough to kill a bear), and DO NOT go alone. 

This is something you could ease into, if you wanted. You can take a weekend and just go camping and then gradually build time out in the wilderness. A lot of people who hike make a lifestyle out of that kind of activity, so if it interests you, check it out!

  • Please use safety equipment when climbing. Never climb higher than you feel you can jump if you do not have safety equipment. Seriously. 
  • When possible, please have a training partner for safety's sake.
  • For the Any Type Carry, you can carry anything you want-- Rocks, Sandbags, Logs... whatever. You can also use any means to carry it, such as a shoulder carry, a front carry, or farmer's carry.
  • When Free Running, please do so carefully, especially in the woods. It is easy to lose your footing and fall, possibly injuring or even killing yourself. Never do more than your ability and always take it easy when you are in a new area. If you've never done any Free Running, that goes triple for you. 

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

Wednesday, February 9, 2011

Retsu Kaioh's Training- Part 6

After a short break from the Kung Fu madness that is the 72 Arts of Shaolin, we're back at it with the next installment of Retsu Kaioh's training. And, here we go!

#14: Raising a Weight of 1000 JINs- The author suggests you create a pear-shaped tool out of stone and hold the tool on the narrow end with a pinch grip consisting of the fore-finger, middle finger, and ring finger. The tool should weigh approximately 10 lbs at the beginning of the training and should be raised and held at shoulder height for as long as possible. Do not swing the weight up to that height.

I've thought long and hard about how to make something like this, but I am not entirely sure what to do. I'm sure you can fashion something like this out of stone or metal and then tie a weight to it to increase the difficulty. You can have various implements, I would say, as long as they are difficult to hold and require a pinch grip. After you are comfortable holding it for some time, you can move in a circle, making sure to hold the weight tightly as you move.

Eventually, you can increase the weight by 3-5 lbs per time, but it is necessary to do so gradually. Eventually, you can get to the stage of holding 60 or 70lbs in this fashion, ideally for over an hour, at which time you will be able to grasp your foe so that he can not escape and wound him with ease.

#15: Celestial's Palm- This is kind of like Diamond Finger, except you press all four fingers of your hand together tightly and jab your hand at various object throughout the day. It is not important that it be a definite objects at first, but eventually, you will be able to make a dent in wood. Then, you can make a hole. Then you can do it with a big stone. It is essential to train both the left and right hands so the enemy does not know which hand will strike. With this skill, you can overcome even the toughest of bodies.

#16: Method of Hardness and Softness- This is an interesting little exercise. You'll need to take some bundled up paper, perhaps newspaper and form it into a little brick by wrapping string around it. Tie a small cord to the brick and place it on a table. Assume a horse stance or a bow stance and strike at the paper brick with with one hand, pushing it back with the air and pulling it back to its starting position with the other hand. Do this until exhausted on one side and then switch. The author says to do this in the morning and the evening.

After a while, you will make a larger brick, until it weighs about 20lbs. After you can move the brick at this weight for a good distance, you can add small weights to the brick gradually until it gets up to as much as 100lbs. At this point, your focus is the distance you can move the brick and how far it jumps in one strike. You can make lines on the table of where you want the brick to jump, to measure your success.  When you can make the brick jump about a meter and come back to its original position, you have achieved success in this art and should be able to throw a man back with a single strike. Although it is not quite as damaging as some strikes, it should toss him nearly two meters.

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

Crazy schedule

Sorry for the slackness, guys. I'll try to be better about posting in the next few days. It's been crazy in the real world, so I haven't really even had time to do any research. Hopefully will get something out for you tomorrow.

Friday, February 4, 2011

One Piece: Sanji's Training

So, yeah, I probably should have started with Luffy, but I was prompted to even start doing One Piece workouts by one of our readers: Rtardx on YouTube. This workout is actually developed mostly by him, I just modified it.  So, if any of you other's have ideas for anime workouts for anime I haven't covered, be sure to send me an email at or shoot me a message on YouTube.

Sanji's Training

Light Jog- 5 Minutes
Gymnastic Bridge- 1 Minute
Splits Stretch- 1 Minute
Lying Quadriceps Stretch- 1 Minute
--then, pick one of the following workouts...

1. Conditioning Workout

Run 1 Mile, then

High Knees- 100 Meters
Skipping- 100 Meters
Sprint- 100 Meters
Jump Rope- 5 Minutes
--1 to 3 Rounds, depending on fitness

Rest 5 Minutes, walk lightly

100 Jump Squats
1 Minute 24" Box Jumps
1 Minute Side Hops (as high as you can)
1 Minute Footwork (various)
1 Minute High Jump, Knees to Chest
-1 to 3 Rounds, depending on fitness

50 Sit-ups
50 Side-Bends
50 Twists
50 Hanging Leg Raises
Practice Handstands for 5 Minutes

2. Kicking Workout

20 Roundhouse Kicks (each side)
20 Side Kicks (each side)
20 Front Kicks (each side)
20 Back Kicks (each side)
20 Double Kicks (each side... see notes)
20 Axe Kicks (each side)
--1 to 10 Rounds, depending on fitness, then...
100 Kicks of Choice


  • Still do the Real Anime Training Warm-up and Stretching Routine with this. 
  • For high knees, it's a lot like doing them during the Real Anime Training Workout, but you are moving forward.
  • Double kicks are any combination of two kicks on the same leg or one on each. Doesn't matter, be inventive.
  • Kicking can be done in the air, on a heavy bag, or pads.
  • These two workouts can be pretty tough, so take your time and scale it back if you need to. 
  • The exercises were not originally broken into rounds like this, but I modified it this way for extra cardiovascular training. 

That's all for today. Thanks for your patience, recently, guys!  Thanks to all of our readers and a special thanks to Rtardx from YouTube!!

Until next time, good luck and train hard!!

Monday, January 31, 2011

Daily Training Update 1/29/2011-1/31/2011


Light Boxing Sparring
Practiced punches and kicks
50 Sit-ups
20 Ab Wheels


1/4 Mile Jog
100 Meter Sprint
100 Meter Bunny Hop
100 Meter Sprint
100 Meter Skipping
1/4 Mile Walk
Light Mitt Work
Practiced Grappling


15 Jumping Jacks
"Sweeping with and Iron Broom" Level 1
Handstand Practice


  • I'm gonna start doing this in bursts, so they don't take up as many posts.

Friday, January 28, 2011

Daily Training Update 1/28/2011


Trainer put me through a circuit involving a spin bike, box jumps, push-ups on dumbells combined with shoulder raises, jumping lunges combined with jump squats, some footwork with a half bosu ball, mountain climbers, push-ups with oblique work, and a plank on a bosu ball. Went through twice.  It was pretty intense.

Walked for ten minutes.


Real Anime Training Warm-up
Practiced footwork, punches and kicks for ten minutes.
Walked for ten minutes.


  • Crazy random day. 

Wednesday, January 26, 2011

Give Blood!

Gave blood today, so no real training done.  I did stand in some bajiquan stances for a while at work, but that's about it.

I want to take a minute to encourage you guys to give blood, if you can. It's a great way to help people in need and requires little sacrifice on your part. A little pain in the arm, a few minutes of your time, and a day of rest.  A lot of people need blood every day, so it's something with which we all have the power to help.

Thanks, guys. Got some cool stuff planned for the next couple of days. Until then, good luck and train hard!

Tuesday, January 25, 2011

Daily Training Update 1/25/2011

Real Anime Training Warm-up

"Sweeping with a Iron Broom"- Stage 1

Random Bajiquan stance training with random "Twin Lock" training throughout the day.


  • If you can't tell, I'm kind of on a kung fu kick (no pun intended).

Monday, January 24, 2011

Grappler Baki- Oliva's Training (Part 3)

Here are Oliva's Friday and Saturday training routines.  Enjoy!

Sergio Oliva's Friday Routine

Overhead Press- 3 Sets of 5 Reps
Extending Heavy Curls- 3 Sets of 5 Reps
French Curls- 3 Sets of 5 Reps
Scott (Preacher) Curls w/bar- 3 Sets of 5 Reps

Scott (Preacher) Curls w/DB/Triceps Press Downs
-3 Sets of 5 Reps
-No specification given for Triceps Press Downs

Chinning Behind the Neck- 5 Sets of 5 Reps
Close Grip Pull-downs- 5 Sets of 5 Reps

Sergio Oliva's Saturday Routine

Sit-ups- 5 Sets of 10 Reps
Leg Raises- 5 Sets of 10 Reps
Side Bends with Bar Behind Neck- 3 Sets of 50 Reps
-3 Sets of 3 Reps with Medium Weight
-2 Sets of 3 Reps with Heavy Weight
-3 Sets of 20 Reps with Medium-Light Weight
Front Squats- 5 Sets of 10 Reps
Seated Calf Raises- 5 Sets of 5 Reps


  • Realize that if it is a low rep count for a set, that you need to be having a heavier weight for whatever it is. 
  • For sit-ups, you can increase the difficulty by using a decline bench, before using weights.
  • Front Squats are done with the bar held in front, resting on your upper arms and shoulders, your hand crossed high across your body.

That's all for today. I'm going to post one more workout for Oliva that is more inspired by Biscuit, than Sergio. Hopefully you enjoyed the training of the real-life version, though!! He was a monster. I'll post the pictures I have with the last workout. 

Daily Training Update 1/23/2011 and 1/24/2011


Climbed a tree and a small building early in the day while filming a sketch.

1 Mile Run w/sprints
1 Muscle-up
8 Pull-ups
25 Push-ups
50 Sit-ups


Real Anime Training Warm-up

25 Ab Wheels
25 Push-ups
15 Ab Wheels
15 Push-ups
1 Minute Side Plank Each Side
Practiced full power body hooks on heavy bag
12 Side Bends each side with 35#
Practiced handstands and handwalking


  • I felt very random the past couple of days, so that's why the training is like it is. 

Friday, January 21, 2011

Daily Training Update 1/21/2011


Run 2 Miles- 15:45


  • Had some chest congestion, which sucked.  Hopefully that doesn't last long. 

Wednesday, January 19, 2011

Daily Training Update 1/19/2011

20 Minutes Boxing Bagwork


  • Tried to go mostly all-out during this session. Really focused on pouring it on in bursts and driving in hard shots.
  • Hands took the abuse well, considering it's the first solid bagwork I've done since I sliced my finger. 

Tuesday, January 18, 2011

Daily Training Update- 1/18/2011

4 Back-to-Back Tabata (20 sec on/10sec off for 8 rounds x 4= 32 Total Rounds)


  • I think it goes without saying that the burpees kicked my ass after the other stuff.

Grappler Baki- Oliva's Training (Part 2)

Today we're going to cover the Wednesday and Thursday workouts for Sergio Oliva and his anime counterpart Biscuit Oliva.

Sergio Oliva's Wednesday Routine

Sit-ups- 10 Sets of 50 Reps
Leg Raises- 5 Sets of 20 Reps
Sidebends with Bar Behind Neck- 5 Sets, No Specification on Reps

Barbell Squats
-5 Sets with increasingly heavier weight
-5 Reps on Sets 1-4 and 4 Reps on Set 5.

Calf Raises- 10 Sets of 8 Reps

Sergio Oliva's Thursday Routine

Bench Press- 7 Sets of 5 Reps, increasingly heavier weight

Press Behind Neck/Machine Rows Super Sets
-5 Sets
-5 Reps on Press
-No Rep Specification for Machine Rows

Seated Shoulder Press with Dumbbells- No Rep or Set Specification
Dips- 5 Sets of 8 Reps (No Weight)


  • If the exercise does not say the weight increases, pick a weight to stick with for the exercise.
  • If an exercise does not have reps or sets specified, use your own judgement on how you feel that day.
  • For the sit-ups, it is conceivable that at some point you can add weight, but I would say not to until you can do all 10 sets of 50 reps without fail.
  • The leg raises, I suppose, are hanging leg raises. The legs need to remain straight as you do them and come up as high as you can.
  • When doing sidebends with a bar behind your neck, please collar the bar well and try not to do too much weight too soon.
  • The first time you do any of these workouts will be a learning experience of how much weight you should use. I was going to list Oliva's weights, but they are really quite ridiculous with the sets and reps he does. I will, however, post the photos that have them listed on them. 

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

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