Tuesday, October 25, 2011

Kiichi's Iron Kiba Training A

This is most of the training that Kiichi did to prepare to face "Iron" Kiba in the stead of his father, after he is injured in a car accident. Some of his previous opponents and friends come to help him train for this match. The training contains power, endurance, and skill.

Kiichi's Iron Kiba Training- Workout A


  1. Power-chan #1- 3 x 3 Minute Rounds
  2. No-hands Bull Riding- 3 x 1 Minute Rounds
  3. Continuous Sparring- 20 Minutes
  4. Continuous Grappling- 20 Submissions
  5. Run- 30 Minutes
  1. Power-chan #1- 5 x 3 Minute Rounds
  2. No-hands Bull Riding- 3 x 2 Minute Rounds
  3. Continuous Sparring- 20 Minutes
  4. Continuous Grappling- 20 Submissions
  5. Run- 40 Minutes
  1. Power-chan #1- 5 x 5 Minute Rounds
  2. No-hands Bull Riding- 4 x 2 Minute Rounds
  3. Continuous Sparring- 20 Minutes
  4. Continuous Grappling- 20 Submissions
  5. Run- 50 Minutes
  1. Power-chan #1- 5 x 5 Minute Rounds
  2. No-hands Bull Riding- 5 x 2 Minute Rounds
  3. Continuous Sparring- 20 Minutes
  4. Continuous Grappling- 20 Submissions
  5. Run- 60 Minutes

  • This workout will require some equipment. Some of it is relatively expensive, so this may be one of those workouts you rarely get to do. 
  • Power-chan #1 is an apparatus created by Kiichi's father to help him train. It is a series of springs attached to Kiichi's limbs and body and connected to the wall. This provides resistance for punches and kicks. But that's just the first part. There is a long heavybag about twenty feet away that he has to get to before he can actually throw any of those strikes. You would probably have to build something like this using bands, like from LifelineUSA, whose products I've mentioned previously.
  • No-hands Bull Riding is not to be done as it is in the manga. Kiichi actually used a real bull... yeah, don't do that. Instead, you can tie your arms and then use a mechanical bull to simulate the training. What you'll have to do is really squeeze your legs together, which will build stability, leg strength and the ability to stay on a squirming opponent. If you can find a mechanical bull, start slow and please have large mats around to catch you when (notice I didn't say if) you fall. 
  • For continuous sparring, you may do any kind of sparring you like, but do not stop for 20 whole minutes. As this gets easier, you can up the intensity of the spar or add more people. Whatever you'd like to do. 
  • For continuous grappling, it is not twenty total submission, but the first one to twenty submissions. These do not have to be in a row, mind you. 
  • This final run is a continuous, even pace. You won't add any sprints in here. The main purpose of this run is to build muscular endurance after all the other training. The low-end aerobic cardio is just a plus.
  • If you wish to do this workout, but lack the necessary equipment, please feel free to modify it as you see fit. 

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

Friday, October 21, 2011

Kiichi's Growth Workout (Koko Tekken-den TOUGH)

This workout is a collection of the training the Kiichi did in preparation for several fights from the beginning of Koko Tekken-den TOUGH, as well as some insight based on what Kiichi is capable of. The training is unique in some fashions, but also rather simple. Fitting for the heir of the Nadashinkage.

Kiichi's Growth Workout (Koko Tekken-den TOUGH)

  1. Underwater Punching- 5 Rounds to Failure 
  2. Sprinting and Dodging- 10 x 20 Yards
  3. Run 1 Mile with Heavy Bag on Shoulders
  4. Kicking and Punching Tires- 3 x 3 Minute Rounds
  5. Continuous Grappling- 20 Submissions

  • There's not much here, but there really doesn't need to be. The underwater punching is going to build lung capacity and stamina.  Sprinting and dodging is obviously speed and agility. The run with the heavy bag is going to build strength and stamina. The tires will help with toughness and power. The continuous grappling will push your skills and finish up your stamina. 
  • Each of these things can be pushed to become more and more difficult. 
  • For underwater punching, you will need a swimming pool; weighted sandals, shoes, or a weighted belt; and you'll need a rope to help pull yourself out of the water and a spotter so you don't drown. You'll be completely submerged for the round and so you will be holding your breath for the entire time you are throwing punches. Kiichi was hitting a punching bag under the water, but it would be difficult to submerge a bag and the equipment for it. After a time, you'll be able to stay under longer and longer. Rest for 1 minute in between rounds. 
  • Sprinting and dodging is going to be slightly different than in the manga.  Instead of using metal pipes attached to rope (because cause that is absolutely insane!), you can put tennis balls on the ends of rope (you can add more as you need) and work your way on sprinting and slipping through them. 
  • You can start with a 50lb heavy bag (or if you need to go lighter, you can use a sand bag), then move up to a 70lb, and maybe a 100lb. However, stick with the 50lb for a long time, because running a mile with a 50lb heavy bag across your shoulders is pretty freakin' ridiculous. 
  • You can stack tires on top of one another (preferably with tougher edges, but you can always word up to that) and maybe bolt them together so they don't move and then you can perhaps bury it, two or three tires deep in order to keep it from moving. Be easy at first and then work up to hitting it harder. Punch, kick, knee and elbow. Focus on kicking it with your shins to build up the toughness of them. 
  • Continuous grappling means no breaks at all until somebody gets 20 submissions.  After each submission, reset, and immediately begin again. 
That's all for today. Until next time, good luck and train hard!

Friday, October 14, 2011

Retsu Kaioh's Training- Part 11

More of the 72 Arts today. At some point, we're gonna actually get half way through this thing! Retsu Kaioh, if you mastered all of these things, you might just be the scariest guy in history.

#29: The Art of the Stone Padlock- The author goes to some pretty serious lengths, describing what a stone padlock is: a U-shaped bar attached to a stone padlock. It's heavy and you lift it, and (by God!) it is pretty much the same thing as a kettlebell, so if you can't (or don't want to) create an exact replica of an old stone padlock, then you can very easily find kettlebells at most sporting goods stores and most definitely online. I won't waste too much time with further description of the apparatus.

You'll start with a kettlebell somewhere around the size of 10kg (approx 22 lbs) and then gradually increasing to 30-35kg (approx 66-77 lbs). The first start of the training is very simple. You will lift the kettlebell at arm's length, and chest height and then bending at the wrist, much like doing a reverse wrist curl. The fist will start with the palm facing down and, as you lift, your palm will face out in front of you. Focus on keeping a tight grip on the weight. Repeat this exercise "many times" according to the author. That's not exactly the most descriptive rep count, so I'll just go ahead and say that you should do three sets on each arm until failure. Start on one arm, do reps until failure, and then switch arms.

Then, move to the next phase of the training. (This is still the same level of training as the above prescription.) You'll then start lifting the weights out in front of you in a vertical line, alternating arms, and stopping when your arm is even with the top of your shoulder. There is not a rep count or anything for this one either, so I will go ahead and say three sets to failure again.

The next part of the training, once you've gotten to a point where you are easily manipulating very heavy kettlebells, will be to start including "turns of you body and other movements simultaneously." As this is very vague, I'm going to attempt to elaborate. What I suggest, is practicing lifting the kettlebells while doing a slow twist of the waist or maybe trying to walk forward, sideways, or backward. Eventually, you could try to coordinate yourself a little more with a crossover step or a squat or alternating leg lifts while you are lifting the weights. Essentially, what I gather from this training is that you should be able to move the rest of your body with relative ease while performing your repetitions. This will increase your balance immensely, as well as your coordination.

After you have gotten the hang of this, you should begin to include slight tosses of the kettlebells into your movements (I imagine you will not be able to move quite as fluidly while tossing a kettlebell). At first, just toss it into the air a little and catch it by the handle.  After you've done this effectively for a while, try to get the kettlebell to make a single revolution when you release the handle and then catch it. Work toward increasing the number of revolutions with each toss.  The author says, at this point, while you are manipulating a weight of about 22lbs, while moving, and tossing it into the air, you should be able to control how many revolutions the weight makes at will. This designates control over the weight.

Finally, you can begin "accepting" the falling weight. Essentially, after a great deal of training and where you are sufficiently comfortable (note, I say "comfortable," because I don't want you getting to the previous stage and then just jumping to this one) What you'll do, is that on one of your tosses, where the weight will reach the height of the top of your head, you will catch the flat part of the kettlebell on the top side of your fist, while the other hand grabs the handle. It has the potential to be rather painful, so maybe start this with a lower weight and without the movement at first. The top hand is only for balance and the majority of the weight should land directly on your fist.

But, there's more!! You can now begin tossing the weight up behind your back, turning your body, and then catching it with the opposite hand, sort of like a basketball player... but with a heavy piece of metal.  The use of body movement will be very important in the execution of this technique. Remember to alternate sides and just practice until tired.

And... nope, we aren't done,  yet... this last part is not very clear, but what I can gather is that the weight should be held at your side and then, using the twisting of the waist and the movement of your arm, toss up the weight and catch it with your other arm. Alternate sides. This is supposed to increase the power of your mid-section.

Your end routine can start with some wrist work from the beginning, then the lateral raises while moving and tossing and spinning the weight randomly, then "accepting" the weight,and finally ending on the back and waist training.

And here's the kicker-- after you get to the end of this training with the lowest weight, you have to start over with a heavier one! However, I doubt you'll spend as much time on learning movements as you did with the first one. Just make sure you are comfortable on each stage before continuing. The author says when you complete this training, you will be able to lift a weight of 50-150kg (approx 110-330 lbs... note he does not say with ease).  Also, your punching, pushing, and throwing should show a marked improvement.

#30: "Skill of the Iron Arm" (Tie bi gong)-  The first stage of this training involves striking at poles with the inside and outside of your arms. Every day, if you are not sufficiently bruised, you should increase the force of your strikes gradually. Eventually, you can move to harder poles and trees with rough bark, preferably uneven in some places.

After a year of training, you should be able to break wooden objects and some stone objects. You should strike side-to-side, downward, diagonally, and even upward into various uneven, hard objects. The ultimate goal is to be able to swing with full force with your arm into an object and, if it does not break, at least you will be uninjured.

This skill can be acquired in one year and mastered in three and you will be able to break bones with ease and push past your opponent's defenses without regard for their set-up.

#31: "Fist Like a Bullet" (Danzi Quan)- This training method trains the joints of the second finger phalanges set in a flat surface. The fist is not completely closed, but the inside of the palm is a flat surface and your finger are bent at the first joint with the thumb placed on the outside of the hand, bent to the center of the hand. The first stage of this training is just forming the appropriate fist.

The next stage of the training is to deliver blows to a flat, wooden board. When you make contact, your elbow should still be bent. You will need to work up to delivering harder strikes, because you can really injure your hands. You should also use some form of hand salve or dit da jow. The first stage of training will be accomplished when you can make a depression in the wood. Then, you can move to a stone until it makes a depression in the stone. Finally, a piece of steel. The author says that it takes up to 4 or 5 years of "stubborn" training to achieve this skill.

At the end of your training, it is possible to deliver a fatal blow to an enemy with a strike like this. Your hand essentially becomes a bullet. If you acquire this skill, please do not employ with, unless absolutely necessary!  You don't want to kill anyone and have that on your conscience.

That's all for today, guys! 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!

One-Punch Man Training Program- Week 157 (FINAL THREE DAYS OF TRAINING)

Week 156 is here! This week is three challenge days and a bonus 4 easy days to finish out the training program. Day 1093 (Test Day) 1...