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


LEVEL ONE

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

LEVEL TWO

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

LEVEL THREE

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

LEVEL FOUR

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

Notes:

• 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 )

VassTheSuperSaiyan

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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 

Notes:

• 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!

Basic Training with James Shiba (Takeda Ikki)

James Shiba puts Takeda through hellish training. In truth, the training would have to be hellish, because Shiba's "Practical Boxing" uses only its fists to to fight, often matching up against other styles in the underground arena that kick, punch, throw, and use submissions. The training for this one is a little simple, but it's crazy at the same time.

Basic Training with James Shiba

1. Run 3 Miles- Goal: 21 Minutes (Add 10lbs to vest or backpack every time you reach 21 minute goal)
2. 500 Punches to Heavy Bag (see notes)
3. 100 Jumping Hindu Squats (see notes)
4. 5 x 3 Minute Rounds Shadowboxing 

Notes:

• You'll notice there's not too many exercises here, but there's definitely ways to make it more difficult.
• For the run, add a weighted vest or backpack when you reach the 21 minute goal. 
• On the punches, when you reach 500 punches without stopping, add 500 more punches.
• For the Jumping Hindu Squats I would recommend using LifelineUSA's Portable Power Jumping after you reach 100 straight reps of Jumping Hindu Squats to increase the difficulty.
• When you become comfortable with your shadowboxing, you can increase the difficulty using LifelineUSA's Power Punch.

Have fun with this one. I, personally hope they show more of Takeda's training in the rest of the series. Until then, this is what we've got. Enjoy!

Until next time, good luck and train hard!

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!

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 realanimetraining@gmail.com 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!

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

Notes:

• 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!

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

Notes:

• 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!