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


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.
  • 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 )
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