Live Action Hajime no Ippo

This is freaking awesome.



Seriously, I would watch a live action Hajime no Ippo series in a heartbeat.

Batman's Training Program- Phase 5

Batman's Training Program- Phase 5

This is a continuation from Batman's Training Program- Phase 4. Once again if you cannot do the prescribed training, scale it down until you are able to complete it. Please advance through the previous stages before attempting this one. Please reference previous posts if you have any questions.


Sunday:
Morning-

• 30 Minute Jog
• 30 Minutes Meditation

Evening-

• Clean and Jerk- 8 x 3 Reps (225#) OR Squat Clean- 8 x 3 Reps (225#)
• 5 Sets Metabolic Conditioning (1/4 Mile Run, 21 One Pood KB Swings, 12 Pull-ups)
• 30 Minutes Flexibility
• 30 Minutes Sparring

Monday:
Morning-

• 30 Minute Jog
• 30 Minutes Martial Arts- Forms or Shadowboxing

Evening-

• 5 Sets 20ft Rope Climb
• 30 Minutes Gymnastic Rings (Pick Two: Pull-ups, Iron Cross, Muscle-up, L-Sit, Dips)
• 36" Box Jumps- 8 x 12 Reps
• 5 x 50 Crunches
• 30 Minutes Heavy Bag
• 30 Minutes Flexibility
• 30 Minutes Target Practice (Mitt Work, Knife/Dart/Shuriken/etc Throwing, Hitting Moving Targets

Tuesday:

Morning-

• 30 Minute Jog
• 30 Minutes Yoga

Evening-

• 1/2 Mile Swim
• "Heavy" Deadlift- 5 x 5 Reps (510#)
• "Light" Deadlift- 30 Reps (255#)
• 30 Minutes Sparring

Wednesday (Off Day):

Morning-

• 20 Mile Run

Evening-

• 30 Minutes Target Practice
• 30 Minutes Flexibility
• 30 Minutes Hand Techniques
• 30 Minutes Leg Techniques
• 30 Minutes Observation (Watch fights, instructional videos, observe natural movement of people, animals, and objects in motion.)
• 30 Minutes Meditation
• 30 Minutes Grappling Techniques

Thursday:

Morning-

• 30 Minute Jog
• 30 Minutes Martial Arts- Forms or Shadowboxing

Evening-

• Squats- 9 x 5 Reps (465#)
• 50 Minutes Bouldering
• 30 Minutes Flexibility 
• 5 x 50 Crunches
• 30 Minutes Target Practice
• 30 Minutes Heavy Bag

Friday:

Morning-

• 30 Minute Jog
• 30 Minutes Meditation

Evening-

• Clean and Jerk- 8 x 3 Reps (225#) OR Squat Clean- 8 x 3 Reps (225#)
• 5 Sets of Metabolic Conditioning or Prescribed Crossfit WOD
• 30 Minutes Flexibility 
• 30 Minutes Sparring

Saturday:

Morning-

• 30 Minute Jog
• 30 Minutes Yoga

Evening-

• 5 x 50 Crunches
• Squats 8 x 5 Reps (405#)
• Push-ups- 5 x 50 Reps
• 30 Minutes Monkey Bars
• 30 Minutes Pommel Horse
• 30 Minutes Heavy Bag
• 1/4 Mile Swim

Notes:

• There is going to only be one more phase after this. 
• I want to re-iterate (again) how much volume this is an how much time it's going to take to get to it. After I post all the phases, I'm going to post how you will realistically start and move from one phase to the next, as well as rest periods for periodization. 
• The weights are only there as a reference to building toward how Bruce Wayne actually trained. If you are training in this fashion, please take the time to build up to these weights. Try to focus on the sets and reps and use your own strength as a general reference.
• Make sure you're taking adequate rest in between sets of lifting. For heavy sets, try to take at least one minute of rest, but up to five minutes, if necessary. The point is to focus on strength for your lifting. You can focus on conditioning with the metabolic conditioning, running, and martial arts. 
• If you'll notice, I am including some options for the lifts and other exercises at this point. 
• It's unlikely that any human could actually complete this routine for any real length of time without developing Overtraining Syndrome, so please take that into account and use your own judgment. If anything, use this for inspiration.
• You are probably not a billionaire with access to top tier supplementation, massage therapists, chiropractors, acupuncturists, doctors, and copious amounts of steroids (seriously, Bruce wouldn't have gotten as strong as he did without steroids given the sheer amount of work that he does). Since you are not a billionaire with access to all of these things, please do not act like one. This overall process will be extremely slow (i.e.- take years and years) and you will have to build your training volume slowly, not necessarily in line with these phases, either. If you have to omit days, omit days until you get used to the workload. If you have to drop the weight on something, drop the weight. If you have to do less reps or just decide that you need a break, take a break. Your body will give out if you do too much too fast.

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

OnePunch-Man: Superhero Registry Exam Workout

Saitama learns that he is not as famous as he would like to be since he is not listed in the National Superhero Registry, so he and Genos go to take the test head-on. There is a written portion and a physical capability portion. Genos scores perfect scores on both, but Saitama barely passes because of his written test. However, he crushes the physical portion, breaking every record the organization has. This workout is based on the Exam.


OnePunch-Man: Superhero Registry Exam Workout

1. Side-to-Side Jumps- 30 Secs
2. 1500 Meter Run
3. Clean and Press- 1 Rep Max, 3 Attempts
4. Squat High-Jumps- 50 Reps

Notes:

• This workout is more for testing than for training, but that doesn't mean you can't use it to train. 
• Go all out on the 1500 Meter Run. If you are not used to running, take your time and just get used to the distance. 
• If you aren't used to the clean and press, or if you've never done a 1 Rep Max, I would recommend using a very light weight and focusing on technique for 12-15 reps.
• On the squat high-jumps, you'll focus on jumping as high as you possibly can for each of the repetitions. Squat down, jump high into the air, and land immediately back into another squat and repeat. You should not be standing back up in between reps. 

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

One-Punch Man: Saitama's Training

This manga is great. It's just started, so there's not much to it, but it's very funny and I love the art style. The basic plot is that a guy became a super hero and ends up beating all of his enemies in a single punch, which leaves him feeling a little empty inside, because he just wants a good fight.

That's all his enemies. Even the ones as big as entire cities. This guy is ridiculous. At any rate, he reveals his super secret training regimen to his would-be disciple and one of his enemies.  It's pretty basic and there's really no way you could get anywhere near this guy's level of strength doing this type of training, but it's an alright program regardless. I'm waiting to see if the author reveals some other reason for his massive power up, perhaps that is really unknown to him, even. The main character did this training every day, without a day of rest, for three straight years.  I do not recommend this, as the point of training is to tear down the muscles and then rebuild them and if you do the same training every single day, you don't let that happen and can end up overtrained or with an overuse injury, especially since you'll end up with some muscle imbalances just doing these exercises.

Here's the workout (and video):


OnePunch-Man- Saitama's Training

1. 100 Push-ups
2. 100 Sit-ups
3. 100 Squats
4. Run 10k (6.2 Miles)

Notes:

• It doesn't explicitly say that he did all of this back to back or even if he did all of the reps of the exercises in one set each, so use that to your advantage. I'll list some options below.
• 10 Sets of 10 Reps or 5 Sets of 20 Reps for each body weight exercise. 
• Run 5k in the morning and 5k in the evening.
• Do everything back to back, non-stop.
• Put all the body weight exercises in your run. For instance, every kilometer, you do ten reps of each exercise. 
• Or you could just do them as you feel like doing them. It doesn't really matter as long as you get them done in the course of the day.
• If you're looking for some accessory exercises to balance out the muscle groups, try ring rows, pull-ups, rear delt flys, back extensions, supermans, good mornings and lots of foam rolling!
• Here's the video again!

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

Tekken: Lei Wulong- Jackie Chan's Real Life Training

Jackie Chan has been known to train a lot.  He favors high volume and endurance training, because it takes a lot of energy to shoot fighting scenes over and over and over again. Jackie's real life training is very simple, but it keeps him in the shape necessary to practice his skills and continue to film his movies. 

Just in case you needed a reminder what he looks like. 

Lei Wulong- Jackie Chan's Real Life Training

1. Run 3 to 5 Miles 
2. Knuckle Push-ups- 5 x 10 Reps
3. Decline Sit-ups- 5 x 20 Reps
4. Bench Press- 3 x 15 Reps
5. Pulldowns- 3 x 15 Reps
6. Incline Bench Press- 2 x 15 Reps
7. Seated Row- 2 x 15 Reps
8. Dumbbell or Cable Overhead Press- 2 x 15 Reps
9. Barbell Squat- 3 x 15 Reps
10. Dumbbell Lunges- 2 x 15 Reps
11. Leg Curls- 2 x 15 Reps
12. Dumbbell or Machine Biceps Curls- 2 x 15 Reps
13. Cable Triceps Pushdowns- 2 x 15 Reps
14. Focus Mitt or Thai Pad Work- 3 x 5 Minute Rounds
15. Practice Martial Arts- 30 Minutes (Focus on High Repetition of Basic Moves)

Notes:

• As you can see, there's not anything special here, but they say that the simplest training methods are the most effective. 
• When you are running, you can pick any distance in between 3 to 5 miles. If you are feeling sore, lower the distance and/or pace, but if you're fresh, you can up the distance and/or pace. 
• On your weightlifting exercises, make sure the 15th rep is the last rep you can do. 
• Try to rest approximately 30-60 seconds in between sets. 

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

Tekken: Lei Wulong's Modern Training

As time has progressed, Jackie Chan's movie counterparts have not stuck with the ancient kung fu brutality on which he was brought up. Instead, we see a modern representation of Wushu training that resembles some more Western styles of training.  We see this in a few movies, namely Wheels on Meals, Gorgeous, and Rumble in the Bronx. 

Look how modern this crap is!!

Fortunately, since these are so modern, a lot of the equipment you need for this workout can be found in a Boxing or MMA gym, a dojo, or many normal gyms. Even though Lei Wulong's style is overtly kung fu, since he's patterned after Jackie, I figured it would be good to throw this in here for both authenticity and to keep you guys from getting bored. Here we go!

Lei Wulong's Modern Training

1. Wing Chun Dummy*- 5 Minutes
2. Running Hills- 15 Minutes
3. Decline Push-ups- 3 x 20 Reps
4. Cable Chest Flys- 3 x 15 Reps
5. Cable Overhead Press- 3 x 15 Reps
6. Ab Wheel- 2 Sets MAX Reps
7. Sit-ups w/Twist- 3 x 25 Reps
8. Jump Rope- 5 Minutes
9. Jogging w/Jump Rope- 5 Minutes
10. Speed Bag Work- 5 Minutes
11. Double End Bag Work- 5 Minutes
12. Run 1 Mile
13. Sparring- 3 x 5 Minutes

Notes:

1. If you don't have access to a Wing Chun Dummy or you have no idea how to use one, feel free to sub out any other martial arts training, such as Kata practice, throwing individual techniques, or even additional bag work. 
2. When running hills, after you reach the top, you should be completely spent.  Naturally, if the hill is longer, you'll run slower and if it's shorter, you'll run faster, up to full speed. Walk down after each length up the hill. 
3. For the decline push-ups, you can start with your feet on a small bench and gradually work your way up to something taller.
4. If you don't have access to cable machines, you are welcome to use dumbbells for the flys and overhead press. Your 15th rep should be the last rep you can do. If you can do more than 15 reps with the weight, you need to increase the weight. 
5. If you are unable to do the ab wheel exercise from standing, you may do it on your knees. If you are unable to do it on your knees, you can do only partial reps and work your way up to full reps. 

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

A tie AND fighting gloves?
Somebody was gunning for a promotion.

Tekken: Lei Wulong's Old School Training

Lei Wulong, from the game and anime movie Tekken, is based on the real life kung fu movie superstar Jackie Chan. The training is broken up into three sections and will focus on the three different types of training that you generally see Jackie Chan doing in his movies as well as his real life. This particular workout is based on Jackie's "Old School" training in his kung fu movies, so you're likely to see some unconventional things, but you can rest easy knowing that the intensity will be nice and easy...

Wait, what am I saying? It's training from kung fu movies!  You'll be lucky to survive!!!

Workout comes with complimentary creep to screw with you during training.
(Don't ask about the thing under his butt. O_O)  

But that's why we break things into levels sometimes. :D

They're like twins!

Lei Wulong's Old School Training

LEVEL ONE

1. Horse Stance- 2 Minutes
2. Practice Handstands- 3 Minutes
3. 50 Push-ups
4. 100 Sit-ups
5. Hold Top of Push-up Position on Fingertips- 1 Minute
6. Hold Top of Push-up Position on Backs of Wrists- 1 Minute
7. Gymnastic Bridge- 1 Minute
8. Balance Walking- 3 Minutes (see notes)
9. Shoulder-to-Feet Reverse Plank- 2 x 1 Minute
10. Practice Cracking Nuts- 3 x 2 Minutes 
11. Pull 50# Sled with Various Arm Movements- 10 Yards
12. Practice Martial Arts- 30 Minutes

LEVEL TWO

1. Horse Stance- 5 Minutes
2. Handstand- 1 Minute (see notes)
3. 50 Push-ups w/15#
4. 100 Decline Sit-ups
5. Hold Top of Push-up Position on Fingertips- 3 Minutes
6. 20 Wrist Jumps on Pads
7. Gymnastic Bridge- 3 Minutes
8. Balance Walking w/Dumping Water- 3 Minutes
9. Neck-to-Feet Reverse Plank- 2 x 1 Minute
10. Practice Cracking Nuts- 3 x 2 Minutes
11. Pull 100# Sled with Various Arm Movements- 20 Yards
12. Practice Martial Arts- 30 Minutes

LEVEL THREE

1. Horse Stance w/2# on each wrist- 5 Minutes
2. 5 Handstand Push-ups
3. 50 Push-ups w/45#
4. 50 Hanging Sit-ups
5. Hold Top of Push-up Position on Fingertips w/25#- 3 Minutes
6. 25 Wrist Jumps on Soft Dirt
7. Moving in a Gymnastic Bridge- 10 Yards Forwards and Backwards
8. Balance Walking w/Dumping Water- 5 Minutes
9. Neck-to-Feet Reverse Plank to Hip Drive- MAX Reps in 3 Minutes
10. Practice Cracking Nuts- 3 x 2 Minutes
11. Pull 150# Sled with Various Arm Movements- 35 Yards
12. Practice Martial Arts- 30 Minutes

LEVEL FOUR

1. Horse Stance w/5# on each wrist- 5 Minutes
2. 5 Handstand Push-ups on fists
3. 50 Push-ups w/65#
4. 100 Hanging Sit-ups
5. Hold Top of Push-up Position on Fingertips w/50#- 3 Minutes
6. 50 Wrist Jumps on Soft Dirt
7. Moving in a Gymnastic Bridge- 50 Yards Forwards and Backwards
8. Balance Walking w/Dumping Water- 5 Minutes
9. Neck-to-Feet Reverse Plank to Hip Drive w/50#- MAX Reps in 3 Minutes
10. Practice Cracking Nuts- 3 x 2 Minutes
11. Pull 200# Sled with Various Arm Movements- 50 Yards
12. Practice Martial Arts- 30 Minutes

Notes:

• Don't do more than you can and always stop if you feel pain. You are not here to hurt yourself. 
• When on the backs of your wrists, the fingers of each hand should be facing the center line of your body and, therefore, each other.  The wrist jumps are shown here. 
• In the second level, you must do the handstand non-stop for 1 minute. If you cannot hold it for one minute, you must continue practicing for that session for an additional two minutes. If you cannot complete the reps of handstand push-ups listed, you must also go back and complete 3 minutes of handstand practice. 
• The balance walking should ideally be on the tops of giant jars, full of water (for authenticity's sake), but if you don't have access to that, I recommend laying on their sides a series of CMUs (concrete masonry units-- otherwise known as a concrete block) in a grid pattern. Essentially, you'll have three lines of blocks going in each direction, leaving a total of four open spaces. You'll walk like Jackie did in Drunken Master on top of the jars. In the later levels, you'll place a bucket in each of the spaces, one filled with water. At this point, you will dump the water from the first bucket into one of the others while walking, replace the empty bucket, pick up the full bucket and empty that new bucket into one of the other buckets for the allotted time period. The video is here.
• For the Shoulder-to-Feet Reverse Plank, you'll have two chairs facing one another underneath your shoulder blades (place your hands behind your head) and a chair at your heels. You'll stay completely straight during this exercise. Later, when you move up in levels, the two chairs will be underneath your neck only with your hands still in place underneath your head. The "hip drive" is done from this position as well. You'll lower your hips and then lift them back to the starting position. You may have to move the chair under your feet in just a little for this one. For an example, see here. 
• The technique for cracking nuts is shown here. This is very hard to do. 
• The example of the various types of arm movements for the sled pull are here. You can row or curl or pull while twisting. Lots of options here. 
• For practicing martial arts, you may do forms, techniques, work with the wooden dummy or a heavy bag, or shadowbox. 

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

Real Anime Training Shirts Are Here!!

If you want one, you can get them at our online shop!

It'll defend against attacks. Well... small ones.
 Like the wind or something. 

Danny Phantom: Danny's Fitness Test Workout

Okay, okay. Danny Phantom isn't an anime... but when I'm watching a cartoon with my son and a training sequence or two pop up, I can't just let it slip by.

The premise is that Danny was relying too much on his ghost powers and not on any of his natural abilities, evidenced by his inability to run very far or fast or do any pull-ups. This was brought up because the characters were getting ready for the Presidential Fitness Challenge. At any rate, Danny's powers end up getting taken away for a little while and he has to rely on his natural skills to survive and, thus, realizes that physical fitness it important.

The following workout is based on the Presidential Fitness Challenge exercises for the youth (there are other standards for adults... they are similar, but were going for authenticity, here).

The exercises for the test are (Click on the links for descriptions):

• Sit-ups (in a minute)
• Shuttle Run
• Sit and Reach
• One Mile Run 
• Pull-ups
• Push-ups

The workout is going to be preparing you for the test, not necessarily doing the test. What you'll need to do first is test your maximum number of push-ups, sit-ups, pull-ups, the sit and reach, and your mile and shuttle run times. Once you've establish those base lines (by actually performing the Presidential Fitness Test on your own), then you can use those results to do the following workout.

Danny's Fitness Test Workout

1. Sit-ups- 3 Sets MAX in One Minute
2. Pull-ups- 3 Sets (Rep Percent of Max Rounded Down: 50/60/80)
3. Push-ups- 3 Sets (Rep Percent of Max Rounded Down: 50/60/80)
4. Shuttle Run- 2 Sets
5. One Mile OR 1.5 Mile Run
6. Pick One Exercise from List (Not the One Mile or 1.5 Mile Run)- MAX Reps
7. Seated Hamstrings Stretch- 3 Sets of 30 Seconds

Notes:

• Make sure you do your normal warm-up, whatever it is, before you begin. I recommend the Real Anime Training Warm-up, but for the de-conditioned, that warm-up might feel like a workout itself. 
• Rest 60-90 seconds in between the sets of sit-ups.
• Rep Percent of Max Rounded Down means that if you initially could only do eleven push-ups, then you should do sets of 5, 6, and 8 for your workout, with 30-45 seconds of rest between sets. The same applies for the pull-ups: if you only get 3 initially, then your rep count for the workout would be 1, 1, and 2, because it's rounded down. 
• Rest 90-120 seconds in between sets of the Shuttle Run and rest a full 5 minutes before attempting the distance run after the Shuttle Run. 
• The reason for the last maximal set of body weight exercise after everything else, is just to further shock your body, especially if you know you want to work something a little more. 
• Rest 15 seconds in between sets of stretching.
• Follow your normal stretching routine after everything. I recommend The Real Anime Training Stretching Routine.
• I would only do this workout twice a week or split it up between three or four days of training to give your body proper rest.  If you want to train more than that, use another workout or method of training to avoid overworking muscle groups. 

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

Batman's Training Program- Phase 4

This is a continuation from Batman's Training Program- Phase 3. Once again if you cannot do the prescribed training, scale it down until you are able to complete it. Please advance through the previous stages before attempting this one. Please reference previous posts if you have any questions.


Sunday: 
Morning-

• 30 Minute Jog
• 30 Minutes Meditation

Evening-

• Clean and Jerk- 8 x 3 Reps (185#) OR Squat Clean- 8 x 3 Reps (185#)
• 4 Sets Metabolic Conditioning (1/4 Run, 21 Half Pood KB Swings, 12 Pull-ups)
• 30 Minutes Flexibility
• 30 Minutes Sparring

Monday:
Morning-

• 30 Minute Jog
• 30 Minutes Martial Arts- Forms or Shadowboxing

Evening-

• 4 Sets 20ft Rope Climb
• 20 Minutes Gymnastic Rings (Pick Two: Pull-ups, Iron Cross, Muscle-up, L-Sit, Dips)
• 36" Box Jumps- 8 x 12 Reps
• 5 x 50 Crunches
• 30 Minutes Heavy Bag
• 30 Minutes Flexibility
• 30 Minutes Target Practice (Mitt Work, Knife/Dart/Shuriken/etc Throwing, Hitting Moving Targets

Tuesday:
Morning-

• 30 Minute Jog
• 30 Minutes Yoga

Evening-

• 1/2 Mile Swim
• "Heavy" Deadlift- 5 x 5 Reps (420#)
• "Light" Deadlift- 30 Reps (200#)
• 30 Minutes Sparring

Wednesday (Off Day):
Morning-

• 15 Mile Run
• 5 Mile Walk

Evening-

• 20 Minutes Target Practice
• 20 Minutes Flexibility
• 20 Minutes Hand Techniques
• 20 Minutes Leg Techniques
• 20 Minutes Observation (Watch fights, instructional videos, observe natural movement of people, animals, and objects in motion.)
• 20 Minutes Meditation
• 20 Minutes Grappling Techniques

Thursday:
Morning-

• 30 Minute Jog
• 30 Minutes Martial Arts- Forms or Shadowboxing

Evening-

• Squats- 8 x 5 Reps (405#)
• 40 Minutes Bouldering
• 30 Minutes Flexibility 
• 5 x 50 Crunches
• 30 Minutes Target Practice
• 30 Minutes Heavy Bag

Friday:
Morning-

• 30 Minute Jog
• 30 Minutes Meditation 

Evening-

• Clean and Jerk- 8 x 3 Reps (185#) OR Squat Clean- 8 x 3 Reps (185#)
• 4 Sets of Metabolic Conditioning or Prescribed Crossfit WOD
• 30 Minutes Flexibility 
• 20 Minutes Sparring

Saturday:
Morning-

• 30 Minute Jog
• 30 Minutes Yoga

Evening-

• 5 x 50 Crunches
• Squats 8 x 5 Reps (365#)
• Push-ups- 5 x 50 Reps
• 20 Minutes Monkey Bars
• 20 Minutes Pommel Horse
• 20 Minutes Heavy Bag
• 1/4 Mile Swim

Notes:

• I want to re-iterate how much volume this is an how much time it's going to take to get to it. After I post all the phases, I'm going to post how you will realistically start and move from one phase to the next, as well as rest periods for periodization. 
• The weights are only there as a reference to building toward how Bruce Wayne actually trained. If you are training in this fashion, please take the time to build up to these weights. Try to focus on the sets and reps and use your own strength as a general reference.
• Make sure you're taking adequate rest in between sets of lifting. For heavy sets, try to take at least one minute of rest, but up to five minutes, if necessary. The point is to focus on strength for your lifting. You can focus on conditioning with the metabolic conditioning, running, and martial arts. 
• If you'll notice, I am including some options for the lifts and other exercises at this point. 
• It's unlikely that any human could actually complete this routine for any real length of time without developing Overtraining Syndrome, so please take that into account and use your own judgment. If anything, use this for inspiration.

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

Adventure Time Workout: Finn and Jake Train for "The Barn"

In one episode of Adventure Time with Finn and Jake, the two adventurers decide to challenge an undefeated, building-wearing giant by the name of "The Barn."  However, the two are quickly trounced by the massive opponent.

Finn decides they need to train if they are going to defeat The Barn, so they embark on a short-lived training session. It gets derailed by some infighting, but the two learn some valuable lessons on how to defeat the barn anyway: Fighting dirty. We won't be focusing on that aspect, though.

Here's the workout!


Finn and Jake Train for "The Barn"

1. Light Jog- 5 Minutes
2. Splits Stretch- 2 x 1 Minute Sets (Rest 30 seconds between sets)
3. Jumping Rope- 5 Minutes
4. Practice Martial Arts- 10 Minutes
5. Grappling- 10 Minutes
6. Sparring- 5 Minutes

Notes: 

• Practicing martial arts can be shadowboxing, bag work, kata, or technique practice.
• Grappling would preferably by submission grappling. If you are new to it, start slow and be careful. It would be best if you had mats. 
• For sparring, you can go no-contact to full contact. It's your preference. If you're going from medium to full contact you may want to wear gloves, a mouthpiece, a cup, and headgear. You may wear more gear if you so choose. The point is to practice your fighting, not to break your face or bones during practice. 

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

Supported Handstand Push-ups Demo

Doing them against a wall, with stairs behind me. Not a lot of room in my apartment to do this, but you make do with what you have.

Enjoy!

On Strength

If there is anything that I will impress upon my children, it will be the value of strength. Of course, they will be well-educated and morally instructed (for, in my opinion, those are kinds of strength); however, what I am referring to here is pure, unadulterated physical ability.

Run faster, jump higher, hit harder, lift more and do more for longer.

Without strength, the virtues of mercy and kindness and forgiveness are merely wishes. If no man or woman is strong enough to stand and defend those ideals, they will pass away at the hand of someone who wields his might to conquer and destroy.

If you lack the strength, there are those who will take that as an invitation to make theirs whatever it is you hold dear, be it territory, possession, or even your loved ones.

Frieza doesn't want to hear about "being reasonable."

Kenichi- Goodbye

Love sharing AMVs with you guys!

Hokuto Shinken's Handstand and Finger Training

The first real training scene we see for Kenshiro has him balancing upside down on just two finger of one hand. While that is not a lot of training for us to look at, just the process of getting to that level of skill and strength is far more training than many people will ever do in their entire lives. The progression is pain-staking and it is uncertain whether or not the average person can ever attain such a feat or if it is merely relegated to the realm of monsters like Kenshiro, Shaolin Monks, or Vass- The Super Saiyan. In any case, if you put the work in, you'll definitely get stronger. How much so is between you and your genetics. Don't worry, if you fail, I don't think you'll explode.

Hokuto Shinken's Handstand and Finger Training 

LEVEL ONE:

• GOAL: Continuous handstand for 1 Minute
• Practice Handstands for 15 Minutes or until you complete the goal. Every time you fall, do as many fingertip push-ups as you can. Try to keep working the entire 15 minutes. 

LEVEL TWO:

• GOAL: Continuous fingertip handstand for 1 Minute
• Practice Handstands on fingertips for 15 Minutes or complete the goal. Every time you fall, do as many fingertip push-ups as you can. If you are unable to stay up on your fingers during the handstand, continue practice using normal handstands. Remember, every time you fall, you must do as many fingertip push-ups as you can.

LEVEL THREE:

• GOAL: Continuous One-Arm Handstand on each side for 1 Minute
• Practice One-Arm Handstands for 15 Minutes or until you complete the goal. Every time you fall, do as many fingertip push-ups as you can. If you feel like you are unable to stay up very long on one arm, continue practice using fingertip handstands. If your fingers get tired, continue practice using normal handstands. Remember, every time you fall, you must do as many fingertip push-ups as you can.

LEVEL FOUR:

• GOAL: Continuous One-Arm Fingertip Handstand on each side for 1 Minute
• Practice One-Arm Fingertip Handstands for 15 Minutes or until you complete the goal. Every time you fall, do as many fingertip push-ups as you can. If you feel like you are unable to stay up on the fingertips of one hand for very long, continue practice using one-arm handstands. Make sure to train both sides. If your strength starts to fail, continue practice with fingertip handstands. If your fingers start to get tired, continue practice using normal handstands. Remember, every time you fall, you must do as many fingertip push-ups as you can.

LEVEL FIVE:

• GOAL: Continuous Two-Finger Handstand on each side for 1 Minute
• Practice One-Arm Fingertip Handstands for 15 Minutes, removing fingers as you are able, until you are using only your index and middle finger on one hand to support yourself. Every time you fall, do as many fingertip push-ups as you can. Utilize the previous method to continue practicing as you get tired. 

See? Doesn't look hard at all!

Notes:

• This is a long term workout. It will take years to get the strength and balance for you to be able to complete this feat. Do not train this every day. At the very most, train it three times per week and that's if you've been training for a while. 
• I would recommend practicing on a non-slip surface, but preferably not one that is super hard and definitely not a slick surface. 
• You're going to feel this in your hands, your chest, your shoulders, your back and your entire midsection. You may even feel it in your legs, as you get used to balancing. 
• This will not be easy. It will take a large amount of work and a great deal of time. 

Today's workout is a fun one! Until next time, good luck and train hard!

Fist of the North Star- The Sergeant's Training

Fist of the North Star is over the top, gory, and freaking awesome. It's "Mad Max" meets kung fu movie and it generally throws realism right out the window. However, that's not gonna stop us from pulling training methods out of it, now is it!? (The answer is no.)

Kenshiro, the main character, encounters a Sergeant, who leads a kill-or-be-killed military regiment from the world before the apocalypse. His soldiers are no match for the main character's Hokuto Shinken, but we still get to see some useful training. This workout is based on the small amount of training that we do see.

Fist of the North Star- The Sergeant's Training

1. 20 Push-ups w/135# (vest, backpack, weight plates)
2. Climb 20ft of Rope
3. Dumbbell Thrusters- 10 x 40#

--5 Rounds, then rest 10 minutes

1. 20 Minutes Martial Arts Practice
2. 20 Minutes Sparring

Notes:

• Obviously, if you need to scale this workout back by doing less weight or fewer rounds, please do so. Doing 20 push-ups with 135lbs on your back during a MetCon is not an easy thing. 
• If you don't have 20ft of rope, climb 10ft of rope twice or 5ft of rope four times. When it is listed as "X" ft of rope, that means that it starts at chest height. If your rope is only 20ft hanging, you need to subtract your height from below your chest from the length of the rope. 
• Dumbbell Thrusters start from a similar position as a Dumbbell Overhead Press or a Dumbbell Front Squat. You'll squat down to full squat depth and at the top of the squat you will do a push press. If you need some assistance on this one, reference here.
• Your martial arts practice can be forms, shadowboxing, bag work, technique or combo practice, or anything that you like, even weapons training.
• Be safe when sparring. Wear at least a mouthpiece and cup. It is recommended that you wear more gear for safety's sake, but at least those. If you wear less gear, pull back your contact. Only go full contact if you're at least wearing gloves, shin-pads, and headgear. 
• You can also grapple, instead of sparring. 

That's all for today. Hope you enjoy this one and hopefully, I'll be able to get some more out of Fist of the North Star. Until next time, good luck and train hard!

Samurai Champloo- Mugen Trains for Shoryu

Samurai Champloo has some really awesome fight scenes in it, but I was turned on to this particular training sequence by one of our readers. Mugen, one of the main characters, runs into a man named Shoryu, who has blended his Japanese sword style with Chinese Kung Fu to a startling effect. He is able to kill without causing external injury and his sword skills cause damage even though they don't hit. 

Mugen, met with the challenge of such a powerful opponent, trains for a month to meet the man in single combat. This workout is based on that training. 

Mugen Trains for Shoryu

LEVEL ONE

1. Splitting Wood w/Hatchet- 10 Minutes (see notes)
2. Handstand Practice- 5 Minutes
3. Walk Up Stairs Two at a Time- 1,000 Steps (2,000 Total Stairs)
4. Walk Down Stairs One at a Time- 2,000 Stairs
5. Practice Kicking Off Walls/Trees- 10 Minutes
6. Practice Standing on One Foot- 10 Minutes
7. Shuto (Knife-hand Strike) on Sandbag- 5 Minutes each side

LEVEL TWO

1. Splitting Wood w/Hatchet- 15 Minutes
2. Handstand Push-up Practice- 10 Minutes
3. Fingertip Push-up Practice- 10 Minutes
4. Walk Up Stairs Two at a Time- 1,000 Steps with 1/4 body weight (2,000 Total Stairs)
5. Walk Down Stairs One at a Time- 2,000 Stairs with 1/4 body weight
6. Practice Kicking Off Walls/Trees- 15 Minutes
7. Practice Walking on Upturned Logs and Bricks- 5 Minutes
8. Shuto on Sandbag- 10 Minutes each side

LEVEL THREE

1. Splitting Wood w/Hatchet- 20 Minutes
2. Handstand Push-up Practice- 10 Minutes
3. Fingertip Push-up Practice- 10 Minutes
4. Walk Up Stairs Two at a Time- 1,000 Steps with 1/2 body weight (2,000 Total Stairs)
5. Walk Down Stairs One at a Time- 2,000 Stairs with 1/2 body weight
6. Practice Kicking Off Walls/Trees, 2 Contacts- 20 Minutes
7. Practice Walking on Upturned Logs and Bricks- 10 Minutes
8. Shuto on Stone- 1 Minute Each Side (as is comfortable)
9. Shuto on Sandbag- 10 Minutes Each Side

LEVEL FOUR

1. Splitting Wood w/Hatchet- 20 Minutes
2. Fingertip Handstand Push-up Practice- 15 Minutes
3. Walk Up Stairs Two at a Time- 1,000 Steps with body weight (2,000 Total Stairs)
4. Walk Down Stairs One at a Time- 2,000 Stairs with body weight 
5. Practice Kicking Off Walls/Trees, 2 Contacts- 20 Minutes
6. Practice Walking on Upturned Logs and Bricks- 15 Minutes
7. Shuto on Stone- 10 Minutes Each Side (as is comfortable)

Notes:

• You'll need to reach the level requirements in each of the exercises, before you can advance to the next level. 
• When splitting wood with the hatchet, use only one arm to swing and try to cut the wood through with a single strike, which will be all that is needed for the first level. When you can cut a single piece in half with a single strike, place two of them side by side and, in rapid succession, attempt to cut them each with a single strike. That will complete level two. When you can do this, advance to three small logs and so on. 
• You should be able to hold a handstand for at least a minute straight before advancing to the next level.
• For handstand push-up practice, start where you are comfortable. You can use support at first, but since you should be able to hold a handstand in the second level, I would only make use of the support when first attempting the handstand push-up or when you are too tired to balance effectively. 
• For fingertip push-up practice, when you can do 25 fingertip push-ups with all fingers, don't use your pinkie finger. When you get to 25 again, drop the ring finger. which clears level two. When you get to 25 reps again, drop the middle finger, using on the index and thumb. When you get to 25 push-ups using on the index finger and thumb of each hand, you'll have cleared level three on this exercise.
• Fingertip handstand push-ups should follow the same rep count as fingertip push-ups. Drop fingers only when you reach 25 reps. If you're having trouble balancing, you may practice some with support. However, when you can no longer do fingertip handstand push-ups, make sure to finish the allotted time for training practicing normal handstand push-ups. 
• You should be walking up the steps relatively fast, but not running. 
• For the weight on the stairs, you can carry something on your back or in the front or wear a backpack or weighted vest. There is no prerequisite for moving on to the next level, except being able to complete the exercise. 
• When you are kicking off walls or trees, use a running start so you can generate the force for the jump and kick off. Later, you can try to jump from a walk and then a stand still. When you can jump and kick off from a stand-still that should be the end of level two. 
• You should be able to stand on one foot for 5 minutes on each foot without stopping before advancing to level two. 
• To advance to the next level of walking on the upturned logs or bricks (no more than about 12 inches in height), you'll need to walk without falling for the entire time period listed. 
• Practicing a knife hand strike on the sandbag will help build the muscles in your hand and prep them for striking the stone. When you finally advance to the stone, hit it softly at first so that you can build up slowly. 
• This is a complicated training menu and could potentially constitute the majority of someone's training, considering it's working most of the major muscle groups, as well as building some athletic skills. If you do make it your primary training schedule, try to space your training out so you don't over-train. 2 to 3 times a week as a primary training tool will be sufficient for the vast majority of people considering the difficulty and volume of the training. Don't expect to master it in a month.

That's all for today! Hope you guys enjoy this one! Until next time, good luck and train hard!

Can You (At Least) Save Your Own Life?-- Part II

In the first part of this series I laid out some of the dangers you may pose to yourself, such as risky behaviors or obesity. This next part, however, will take a step out from ourselves and look at the world around us. The world that we live in can be a dangerous place and, while some things like natural disasters are not so commonplace, there are some everyday dangers such as slipping and falling, drowning, fires, and various on-the-job accidents that all require some level of fitness in order to escape. This level of fitness is the topic of this second part. It's You vs. The Natural World... and it's got a hell of size advantage.

So, what is the level of fitness necessary to save your own life in a dangerous situation? What skills are necessary?

Earle Liederman, in a 1926 book called Endurance, mapped out five basic skills necessary for someone to save his or her own life.

1. Swim at least half a mile
2. Sprint for 200 Meters
3. Hurdle an object at waist height
4. Complete at least 15-20 pull-ups or chin-ups, with chin over the bar
5. Dip between two bars or chairs for at least 25 reps

You should probably listen to this guy.

These basic skills are what is necessary to keep you from drowning, what will allow you to escape a burning building or run from a dangerous area, while clearing obstacles in your path, and what will allow you to pull yourself to safety, if you are in danger of falling. These skills are your basic survival tools. The goal is to get out of harms way and to do it as quickly as possible.

These are obviously not beginner-level in terms of difficulty, but they are by no means on the world-class level. These are skills attainable by the average human being and it is only once your are capable of securing your own safety that you can effectively consider saving anyone else's life, which is the topic of Part III.

Can You (At Least) Save Your Own Life?-- Part I

Life can be dangerous. Little, seemingly harmless everyday things and situations can, with great speed and ease, be transformed into something life-threatening. The ability to save your own life is enormously important. Once you're dead, everything is done. You don't get any re-dos.

Unfortunately, the average man or woman does not possess the necessary tools to save his or her own life. In fact, some people are doing the opposite on a daily basis. The following are some things that you should know about saving your own life.

Part I: Save Yourself From Yourself

Before you can save your own life from accidents, random acts of violence, or natural disasters, it's best to look a little closer to home and see what things you might be doing to harm yourself. Things like smoking or drug use or excessive consumption of alcohol are some pretty common things we humans do to hurt ourselves; however, there is a rising issue in the United States and the world as a whole. Obesity in the United States affects approximately 1/3 of the population and an increasing number of children. Worldwide, over 1 billion people are overweight or obese. This is fast becoming one of the largest health concerns in the entire world, as heart disease and diabetes are more prevalent than ever, millions of man-hours are lost on the job every year, and the medical costs of obesity push into the hundreds of billions per year.

First things first, if you are obese, the first person from who you need to save yourself... is yourself. If you're happy being extremely overweight and nothing is going to make you change, then I wish you the best. However, modern science is revealing more and more detrimental effects caused by being overweight and obese. How do you fix this?

The simple answer is "Eat better, move more."  In the end, that's really all boils down to. Eat more fruits and veggies, choose lean meats and fish more often, add nuts and seeds into your diet, and if you eat grains, choose darker whole grains over bleached refined carbohydrates.

As far as movement goes, just do more of it. Walk. Take the stairs, when you can. Park further away from where you need to go. Play an active game, either outside or using a video game. If you need help, get active with friends or perhaps get a personal trainer, if you need one.

Or you can start here.

I'm not going to harp on this one for too long. After you've improved your health, you can then focus on your level of fitness, and move onto the next part.

Anime Fights AMV - Swords, Spears and Skillfulness - 5. Marz

We got a request for some weapons training, so use this to tide yourselves over while I do some research!

Kai Greene: A Day in the Life of a Bodybuilder (playlist)

Really great inspirational documentary. It's about bodybuilding, but it speaks to some universal truths concerning any dreams that you may have, especially in your training.

The Prodigal Son; Training sequence

I love old kung fu training sequences.

Sailor Moon- "The Beauty Workout"

In Episode 3 of Sailor Moon, Usagi and her friends go to a local gym, because Usagi has gained a little weight and is unhappy with her body. However, at the gym, they are met with Jadeite, who is using the gym's equipment to collect energy for Queen Beryl. However, while at the gym, the girls actually do some useful exercises, so I thought I would turn it into a workout, because first, it's a little bit of a change-up in terms of style of training and, second, because it's a Sailor Moon workout.

Sailor Moon- "The Beauty Workout"

1. Pull-ups (or assisted Pull-ups)- 3 x 10 Reps
2. Alternating Dumbbell Overhead Press- 3 x 15 Reps
3. Chest Fly Machine- 3 x 15 Reps
4. Rowing Machine- 10 Minutes*
5. Treadmill- 10 Minutes*
6. Exercise Bike- 10 Minutes*

Notes:

• If you are unable to do pull-ups, you may use an assisted pull-up machine, use a jumping pull-up or even a half-pull up in order to get to the appropriate rep count. 
• You should be selecting a weight or mode of resistance that you are unable to get more than 15 reps with. The 15th rep should be your final rep. If you can get 16 or 17 reps, you probably need to increase the weight. As with all weight-lifting, control the weight through the entire movement. 
• On the Alternating Dumbbell Overhead Press, you will start from the bottom position, with the weight at your shoulders, ready to press. Next, you will press either the left or the right arm to full extension and bring it back to the starting position. Repeat with the opposite side. That is one rep. 
• The instructions for the particular chest fly machine you are using should be on the machine. If not, make sure that you can position the arms of the machine in such a fashion that you are not having to reach behind you to lift the weight off the stack and make sure that when you squeeze your arms together that you are not banging the machine arms against themselves. 
• For the Rowing Machine, Treadmill, and Exercise Bike, you will be using the equipment non-stop for the allotted time-frame. Therefore, select a pace at which you can sustain for the entire time period, even if it is just a walk for the treadmill. 
• The * portion on the cardio equipment means that you will select one of the exercises, if your fitness allows, and do that particular machine for 30 minutes, instead of 10. It can be whichever machine you like, but you should ONLY do it if your fitness allows. 

Thought you guys (and gals) might like a change of pace and I'm always happy to find inspiration for training in new places. Hope you enjoyed this one! Until next time, good luck and train hard.

P.S.- In the name of the Moon, I will train you!!

Somehow this doesn't feel quite right.

Yujiro Hanma - Indestructible

If this doesn't make you want to get strong and smash things, I'm not sure anything will.

Yakitate Japan Fandub

So, yeah, I was in this. It's a parody of Yakitate! Japan.  I'm Kawachi.

Be warned. There is strong language and copious amounts of bread ahead.

Yakitate! Japan- Kawachi's Solar Gauntlet Training

"Yakitate! Japan" is an anime about making bread. An anime. About making. Bread.

But, seriously, this thing is freakin' hilarious. It has literally had me rolling on the floor. The cool part about it is that there are actually some training sequences, so I thought, "What the hell? Why not?!"

One of the main characters, Kawachi Kyousuke, is attempting to obtain "Solar Gauntlets," (which is just a fancy way of saying you have warm hands) in order to compete with the main character's natural-born "Solar Hands." He goes through a hellish training regime in order to put on the requisite muscle mass for the Gauntlets. It's pretty rough, so I've broken it down into levels, so you can build up to Kawachi's volume of training.


Kawachi's Solar Gauntlet Training

LEVEL ONE

1. Swim 1000 Meters
2. Stretch 10 Minutes

LEVEL TWO

1. Swim 5k
2. Stretch 10 Minutes
3. Wear 5lb Ankle and Wrist Weights During Normal Daily Activities

LEVEL THREE

1. Swim 10k
2. Stretch 10 Minutes
3. Wear 10lb Ankle and Wrist Weights During Normal Daily Activities

LEVEL FOUR

1. Swim 10k in the morning w/10lb weighted swimming vest or belt 
2. Stretch 10 Minutes
3. Swim 10k in the evening w/10lb weighted swimming vest or belt 
4. Wear 10lb Ankle and Wrist Weights During Normal Daily Activities

Notes:

• You may not advance to the next level until you are capable of swimming the allotted distance without stopping, as well as wearing the weights for all of your daily activities. 
• If you are unable to swim the entire distance, you are more than welcome to break it into sets of swimming, but you cannot advance until you swim it all at once. 
• Always swim with someone else present, be it a lifeguard or another friend who knows how to swim. 
• Kawachi trained nearly every day for a month, leading up to the New Hire Tournament, but that's obviously going to be counter-productive, because you won't get any rest. If you are doing this on a regular basis, I would recommend starting at two days a week, then moving to three days a week, and, at most, no more than five days a week. However, it will take a long time to build to being able to do the training five days a week, because it such a great distance for the swimming.
• I originally forgot that Kawachi did this training in the morning and the evening... that makes the last level completely ridiculous, so please take your time and progress as slowly as you need to. The sheer distance in the last two workouts is phenomenal. 

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

Ashita no Joe- The Juvenile Prisoner's Boxing Routine

After Joe's prison boxing match, the other prisoner's decide that they want to step in the ring, as well. The Warden agrees, since it seems like it will be something into which the boys can channel their energy. So, Danpei (Joe's trainer) shows the young delinquents how to train and the juvenile prison begins to prepare for a boxing tournament, where there will be representatives for each cell block fighting under amateur rules. These routines are based on the general training for the juvenile prisoners.

The Juvenile Prisoner's Boxing Routine

Workout A

1. 25 Push-ups
2. 50 Sit-ups
3. 50' Duck Walk
4. 10 Minutes Jumping Rope
5. 5 Minutes Shadowboxing
6. 1 Minute Each: Seated Hamstring Stretch, Butterfly Stretch, Side Bend Stretch

Workout B

1. Dumbbell Overhead Press- 3 x 15 Reps
2. Dumbbell Side Bends- 3 x 15 Reps
3. 3 x 3 Minutes Shadowboxing
4. 3 Minutes Bag Work
5. 3 Minutes Sparring
6. Medicine Ball to Abs- 15 Reps
7. 50 Bicycle Crunches

Notes:

• These are very simple and easy workouts, because the prisoners were all just beginning training. They didn't have very long to prepare for the fights, so these routines would be sufficient for getting them used to moving their bodies. 
• The Duck Walk (in a few different variations) can be seen here, here... and here.
• These are great beginner's boxing workouts, because they introduce you to a lot of things, while simultaneously not pushing any one thing too hard. 

I hope you enjoy this one. Until next time, good luck and train hard!

Spartan Race Motivational Video 2012

Check this out.

Fitocracy

If any of you guys have a Fitocracy account, you can follow me under the name RealAnime. I've only had the account for about a month and half, but it's a really cool way to track your workouts AND see where your fitness is at, because you level up according to the amount of work you put in.

There's also a group for Real Anime Training, where we'll have challenges and stuff. Hope to see you there. Will be posting a couple of workouts over the weekend for you guys, too!

Ashita no Joe- Joe's Prison Yard Training

This workout mimics Joe's work in the prison yard, as well as the extra limits he placed on himself in order to make himself stronger during his normal work. It's pretty tough if you're not used to manual labor, but it will definitely have good results. 

Joe's Prison Yard Training

1. Hand Digging- 30 Minutes
2. Pulling Weeds with 2 Fingers- 30 Minutes
3. Moving Stones by Hand (25 yards)- 1,000lbs
4. One Arm Pick-ax/Hoe Swing- 100 Yards

Notes:

• This is, of course, a very simple workout, but it is designed to toughen the muscles and the skin of your hands and wrists. It's necessary to have a strong wrist in order to be able to deliver a powerful punch. If your wrist is weak, no matter how much power you are able to generate, it won't properly transfer to your target. 
• Try to pick softer ground to dig at the very beginning of your training. You'll want to stop at about 6 inches in depth and dig in more of line, like you're plowing with your hands. 
• Pulling weeds with two fingers may not seem like a big deal, but it's a lot harder than it seems, especially when you do it for extended periods. Ideally, you shouldn't wear gloves during this, but do so if you must. (For instance, your hands are cut or already raw.)
• If you don't have stones to move by hand, you can use weights or logs or sandbags or whatever you have. Whatever the weights of the objects,  you'll carry them (no dragging) any way you like from point A to point B, which is 25 yards away. The lighter the objects, the more trips you'll make and, vice versa, the heavier the objects, the less trips you'll have to make. 
• Be very careful swinging the a pick-ax or a hoe with one arm. If you are unable to effectively swing it with one hand, try it with two until you get stronger. The depth of the trench should be about 6 inches deep and 100 yards long. 
• If you are unable to complete the whole workout, stop whenever you are tired, or scale the workout back (1/2 the amount of time, 1/2 the amount of weight, or things like that).

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

Naruto Ninja Movement 2.0- Workout #10

Naruto Ninja Movement 2.0- Workout #10

Climb 100ft of Rope Total, then

1. 10 Burpees (Push-up and Jump)
2. Run 400 Meters

--AMRAP, Add 10 Burpees every round. 

Notes:

• If you have 10ft of climbing space on your rope, climb it 10 times. All-in-all, you just need to cover all 100ft before moving on to the rest of the workout. Wear gloves for your hands if you need to prevent rope burns or torn hands.
• If you do 5 Rounds, your rounds will be like this: 1st- 10 Reps, 2nd- 20 Reps, 3rd- 30 Reps, 4th- 40 Reps, 5th- 50 Reps. Therefore, after 5 Rounds of this workout, you would have done 150 Burpees.
• When you cannot complete a set of Burpees or cannot run anymore, the workout is over. 
• There is no rest in between rounds.

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

Updates

After some application of some of the training in the Hajime no Ippo Training Program, I have made some adjustments to Phases 2 through 6. I added a set of MAX Push-ups and Sit-ups twice a week, so you guys won't end up losing any of your hard-earned muscle from the first Phase.

Thanks, guys!

Request: Mulan's Training (AKA: The "I'll Make a Man Out of You" Workout)

I got a request for a workout based on Mulan's training and I though, "Why the hell not?!"

Mulan is a legendary figure from ancient China and the subject of a number of poems and stories, as well as a Disney movie.

Somebody's about to catch a beat down.

Mulan becomes an amazing warrior, but like any good warrior, she needs a training montage and that's where this workout comes in. Really hope you enjoy this one!!

Mulan's Training (AKA: The "I'll Make a Man Out of You" Workout)

1. 30 Minutes Martial Arts Practice
2. 10 Minutes Blocking Practice (Strikes or Tennis Balls)
3. 10 Minutes Dodging Practice (Strikes or Tennis Balls)
4. 3 Mile Hike/Trail Run with 20lb Weighted Pole on Shoulders*
5. 10 Minutes Sparring Practice
6. 20 Minutes "Breaking" Practice/Body Conditioning

Notes:

• The martial arts practice can be reps of techniques, shadowboxing, bag work, mitt work, forms,  two-man sets, or weapons practice. 
• Use whatever blocking techniques you have for the blocking practice, but your primary goal is to  deflect or stop the incoming attack (or tennis ball) with an arm/hand or leg/foot.
• In the dodging practice you can stand against a wall or run around while your partner throws tennis balls at you. Alternatively, you can merely practice dodging incoming blows by swaying, bobbing, weaving, using your footwork, jumping, or any other movement. 
• Reference the video for an example of the Weighted Pole. You could also use a backpack or a weighted vest.
• Sparring can be No-Contact Sparring, Light to Full Contact Sparring, a two-man set, point sparring, grappling, or mixed sparring. If you're doing an kind of contact, it's better to wear gear for safety's sake, since it's just practice.
• For "Breaking" or Body Conditioning you can use an Iron Palm Bag, an Iron Claw Bag, do 3-Star Training on a pole or tree, hit a canvas bag, hit a hard heavy bag bare-handed, use a body-conditioning bar, or actually practice breaking pine boards or concrete blocks. Whatever you do, start slow and remember that this kind of training takes a long time, because bone hardens very slowly.

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

Ashita no Joe- Joe's Prison Workout

So, Joe, being the trouble-making kid that he is, ends up getting in quite a lot of trouble. He commits fraud, gets in several massive brawls, and even attacks police officers. Guess where that gets him? He goes to the Super-Max of Juvenile Detention Centers, where he decides he's going to bust out. However, in the process of it, he receives a straight-up ass-kicking from a former professional boxer. It is at this point he decides he's going to listen to his one-eyed boxing mentor on the outside and begins practicing according to the notes delivered to him.

This workout is based on those notes and the manual labor the prison has him do. He gets pretty inventive with his practice, though. He turns his bed into a punching bag!


Joe's Prison Workout

Morning

• 2 Hours Manual Labor (Pick two): Pick-axe, Shoveling, Wheel-Barrow Pushing, or Carrying Sand Bags

4-6 Hours Later,

1. 25 Jabs 
2. 25 Straights
3. 25 Double Jabs
4. 25 Jab-Straight Combinations
5. 25 Triple Jab-Straight Combinations (Circle to your where your opponent's outside hand would be.)
6. 10 Minutes Shadowboxing
7. 10 Minutes Heavy Bag Work

Notes:

• If you are unable, due to time or ability, to complete two hours of straight manual labor, you're welcome to break it into sets, take breaks, or even do a fraction of the time. 
• This is a lot of punching, but since it's combinations, it shouldn't be too monotonous for you guys. 
• Really try to push yourself during the manual labor, the shadowboxing and heavy bag work. 
• For your punching sets, focus on perfecting the form of the strikes instead of just blasting through the punches as quickly as you can. 

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

Scheduling

Hey, guys! I know the past couple of weeks have been a little slow, but I'm just getting used to my new schedule. I recently decided to go back to school and am in an Exercise Science Program and am also in the process of getting my personal trainer certification. I've studied fitness for years on my own, but I'm really looking forward to having new things to share with you guys and perhaps some new insights for Real Anime Training.

You guys are awesome! Thanks for reading!

Ashita no Joe- Joe's Basic Training

Ashita no Joe is a manga about a trouble-making, brawler of a kid. He really likes to fight and he LOVES to cause trouble. Along the way, an old, broken down boxer tries to take him under his wing and train him. Unfortunately, things don't go exactly as the old man plans. Check it out, it's worth a look.

This workout is based on the first training regimen given to Joe... whether or not he actually did this workout or just screwed around the whole time is up for debate, but (nevertheless) here's the workout.

Joe's Basic Training

1. 3 Mile Run
2. Jump Rope 3,000 times
3. 100 Sit-ups
4. 3 x 3 Minutes Heavy Bag Work
5. 3 x 3 Minutes Mitt Work

Notes:

• This is a very simple workout, but it's supposed to be. It's going to focus on your cardiovascular and muscular endurance, while building your midsection for taking punches and starting the skill work for boxing. 
• The run is a steady pace run.
• You should try to do all 3,000 without stopping. 

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

Naruto Ninja Movement 2.0- Workout #9

Naruto Ninja Movement 2.0- Workout #9

1. Swim 50 Meters
2. Run 100 Meters
3. 10 Pull-ups

--AMRAP in 30 Minutes

Notes:

• You may have difficulty with finding a place to swim, sprint, and do pull-ups. 
• If you have access to a lake, you might be able to do the swim there, sprint next to the lake, and maybe do some pull-ups on a tree limb. However you need to get it done. 
• If you can't do all 10 pull-ups in one set, stay there until you complete all ten reps. 
• There is no rest in between rounds. 
• I know there's not a lot of swimming in obstacle courses, but I thought it would be a good change-up for your cardio. 

That's all for today, guys! Hope you enjoyed this one! Until next time, good luck and train hard!

Random Training with James Shiba: Workout #5

Random Training with James Shiba: Workout #5 (Extreme Practical Boxing)

Morning

1. 5 Mile Run w/weighted vest, weighted backpack, or pulling a tire. (Weight for vest or backpack starts at 10# and increases as is comfortable in your sessions)
2. 100 Jumping Hindu Squats (w/ vest if you can do the reps normally)
3. 100 Yard Handwalk

3-4 Hours Later

1. 10 Minutes Shadowboxing w/Punching Bands (Like the LifeLine USA Power Punch)
2. 10 Minutes Heavy Bag w/Punching Bands 
3. 10 Minutes Speed Bag w/Punching Bands 
4. 10 Minutes Double-End Bag w/Punching Bands 
5. 10 Minutes Mitt Work w/Punching Bands 
6. 10 Minutes Jump Rope 
7. 10 Minutes Footwork Practice
8. 500 Non-stop Punches to Heavy Bag w/Punching Bands
9. 10 Minutes Practical Boxing Sparring (vs. Other Styles and/or Multiple Opponents)
10. 100 Push-ups
11. 200 Sit-ups
12. 200 Back Extensions

Notes:

• You may also wear a weighted vest for the shadowboxing, heavy bagwork, speed bag, double-end bag, mitt work, jump rope, footwork practice and exercises. Don't wear it for the sparring sessions. 
• You can make the push-ups even harder by using something like the Power Push-up from LifeLine USA. 
• Obviously, this is a lot to do, so feel free to do it without the punching bands to begin with and even to scale the workout back a little if you can't handle the volume. 

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

Random Training with James Shiba: Workout #4

Random Training with James Shiba: Workout #4 (Weights and Plyometrics)

Morning

1. 1 Mile Warm-up Jog
2. 8 x 100 Meter Sprints
3. 1 Minute Rest
4. 2 x 400 Meter Run

2-3 Hours Later

1. Back Squat- 3 x 8 Reps
2. Squat Clean- 3 x 8 Reps
3. 24" Box Jumps- 3 x 20 Reps
4. Overhead Press- 3 x 8 Reps
5. Clapping Push-ups- 3 x 25 Reps
6. Shrugs- 3 x 8 Reps
7. Dumbbell Front Raise- 3 x 8 Reps
8. Dumbbell Side Lateral Raise- 3 x 8 Reps
9. Weighted, Decline Sit-ups- 3 x 15 Reps
10. Medicine Ball Slams- 3 x 15 Reps
11. Russian Twists- 3 x 15 Reps
12. Weighted Back Extensions- 3 x 15 Reps
13. Jump Rope- 10 Minutes
14. Speed Bag- 5 Minutes
15. 3 x 3 Minute Rounds Shadowboxing
16. 3 x 3 Minute Rounds Heavy Bag Work
17. 3 x 3 Minute Rounds Sparring

Notes:

• This workout is made to build explosiveness and full body strength. 
• You can find more about Russian Twists here. 

Random Training with James Shiba: Workout #3

Random Training with James Shiba: Workout #3 (Old School Conditioning)

Morning

• Run 10 Miles

3-4 Hours Later

Conditioning (Pick Two) for 1 Hour:

• Wood Chopping 
• Lifts and Carries (Logs, Sandbags, Atlas Stone, etc)
• Tree Climbing
• Sledgehammer Work 
• Sawing
• Uphill Wheelbarrow Pushing 
• Sled/Big Tire Pulling (Front and Back)
• Any Calisthenics (Pull-ups, Push-ups, Dips, Hindu Squats, Sit-ups)
• Playing an Athletic Childhood Game (Tag, Leap Frog, Dodgeball)

Boxing for 1 Hour (pick any number):

• Heavy Bag
• Speed Bag
• Shadowboxing
• Mitt Work
• Sparring
• Rope Skipping

Other Cardio for 1 Hour (pick one):

• Swimming
• Biking
• Rowing
• Hiking with a 25-100lb pack
• Cross-training a Sport (Baseball, Basketball, Football, Soccer, Wrestling, Tennis)

Notes:

• This is high-volume training, so work your way up to this. Cut the distance for the run and the time for the exercises in half or more if you need to. 
• The intensity of these exercises and what you will do during each session will obviously vary, so pay attention to how your body feels and train accordingly. If your arms or legs are so sore you can't do anything, either go extremely easy on them or train something else entirely. 

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

Random Training with James Shiba- Workout #2

Here's the second workout! Sorry for the delay. I was without my computer for a few days.

Random Training with James Shiba- Workout #2 (Circuits and Intervals)

Morning

• Run 3 Miles, with 7 Sprints Throughout

2-3 Hours Later

1. Upper Body Push (See notes for examples of exercises in this workout)
2. Abs
3. Cardio
4. Upper Body Pull
5. Abs
6. Cardio
7. Legs
8. Abs
9. Cardio
10. Multi-Joint Movement
11. Abs
12. Cardio

-30 Seconds per Exercise, 3-5 Rounds Total. (1-2 Minutes Rest Between Circuits). 

2 Hours Later

HIIT on one (30 Seconds All-out Effort, 30 Seconds Moderate Effort):

• Heavy Bag Work
• Mitt Work
• Shadowboxing

(NOTE: There is no set round limit for High Intensity Interval Training, but most people should not be able to do more than 4 rounds of this without having to stop due to the all-out nature of the training. Highly conditioned people can handle more, but if you're doing "HIIT" for 20 minutes, you're not doing it right.)


Notes:

• You'll want to set up your circuit in advance in order to be able to transition through your exercises in time. It's probably good to use only one or two pieces of equipment each time you do the workout, so stuff isn't everywhere. One time you can use Barbells and Dumbbells and another you can use a Pull-up Bar and Dip Bar and, on another, Kettlebells and Sandbags. Be creative.
• Upper Body Push would be things like various types of Push-ups, Dips, Handstand Push-ups, overhead presses, Bench Press, etc. 
• Abs would be things like Crunches, Sit-ups, Decline Sit-ups, Hanging Sit-ups, Bicycle Crunches, V-Ups, Hanging Leg Raises, Twists with a weight, Medicine Ball Slams, etc. 
• Cardio would be things like Jumping Jacks, Running, Shadowboxing, an Exercise Bike, an Arm Bike, an Indoor Rowing Machine, Sled Drags, etc. Things that are generally deemed "cardio."
• Upper Body Pull would be things like various types of Pull-ups, Rows, Rope Climbing, Biceps Curls, etc. 
• Legs would be things like Squats, Deadlift, Lunges, Box Jumps, Tuck Jumps, Leg Press, Leg Curls, Leg Extensions, etc.
• Multi-Joint Movements would be things like Burpees, Kettlebell Swings, Snatches, Clean and Press, Squat Cleans, Olympic Weight Lifts.
• Example Circuit: Push-ups, Sit-ups, Sprint, Upright KB Rows, Crunches, Rowing, Walking Lunges, Medicine Ball Twists, KB Swings, V-Ups, Sprint

That's all for today! Hope you guys like these so far! Until next time, good luck and train hard!

Random Training with James Shiba- Workout #1

In History's Strongest Disciple Kenichi, the boxer character, Takeda, trains with the Master of Practical Boxing, James Shiba. In a conversation between Shiba and Akisame (the Jujitsu Master), Akisame remarks how random Shiba's training methods are. That's not necessarily a bad thing, though, because he sculpts Takeda into one of the strongest fighters in the Shinpaku Alliance.

The training methods in these workout are from old-time boxers conditioning routines such as Jack Dempsey, Jack Johnson, and Freddie Welsh and from modern boxers, such as Manny Pacquiao and Floyd Mayweather.  I imagine Shiba would be versed in a variety of training methods and takes great pleasure in beating them into Takeda's body. These workouts can be very, very difficult and I would recommend scaling them down as necessary (1/4, 1/2, or 3/4 of prescribed).



Random Training with James Shiba- Workout #1 (Calisthenics and Skill Work)


Morning

• Run 5 Miles (squeezing tennis ball in each hand or holding a brick in each hand)

3-4 Hours Later

1. 50 Pull-ups
2. 100 Push-ups
3. 200 Sit-ups
4. 300 Hindu Squats
5. 3 Minute Neck Bridge
6. 20 Minutes Jumping Rope
7. 3 x 3 Minutes Shadowboxing
8. 3 x 3 Minutes Heavy Bag Work
9. 3 x 3 Minutes Speed Bag Work
10. 3 x 3 Minutes Mitt Work
11. 3 x 3 Minutes Footwork Practice
12. 3 x 3 Minutes Sparring 
13. 500 Crunches or Bicycle Crunches

Notes:

• Keep in mind that practical boxing is boxing with no rules. You can hit your opponent anywhere, as long as it's with your knuckles, so practice with that in mind. It's boxing for real fighting. However, when you are sparring, it's probably best if you don't hit your partner in the groin or the spine or things like that. 

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

Naruto Ninja Movement 2.0- Workout #8

This is one of my old stand-by workouts that I do when I get bored.


Naruto Ninja Movement 2.0- Workout #8


Run 5 Miles. At every 1 Mile do:

• 30 Push-ups
• 30 Sit-ups
• 30 Squats

Notes:

• It make a big difference cardio-wise doing the bodyweight exercises in the midst of the 5 miles. It's a lot different than doing the exercises before or after the run. 
• OPTIONAL: You can also wear up to a 25lb weighted vest during this workout. 

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

Real Anime Training Demonstrations: Miscellaneous Wood Chopping

More videos!!

Real Anime Training Demonstrations: Hermit's Training- Arm Swings

Exercise demonstration for Hermit's Training.

I know some of you have been waiting a while for this and I appreciate your patience. I'll be better about posting videos.

Naruto Ninja Movement 2.0- Workout #7

Adapted from a workout on this site.


Naruto Ninja Movement 2.0- Workout #7


Warm-up:

1. Jog 1 Mile
2. 15 Burpees

Then,

1. 100 Meter Sprint
2. 30 Seconds Push-ups
3. 30 Seconds Pull-ups
4. 30 Seconds Dips

--5 to 10 rounds, depending on your fitness. No rest between rounds. 

Notes:

• This is a serious conditioning workout for some of the basic movements to clear obstacles. If you are unable to complete even 5 rounds of the workout, just complete as many as you can and build it up over time.
• The jog is a jog. Not a run. Pace at about a 10 minute mile or slower.
• It can take anywhere from 10-30 to complete the 100 Meter Sprint, depending on speed and fatigue during the workout, meaning that the workout's maximum time would probably run around 15-20 minutes. That with the warm-up, will put your time somewhere in the realm of 25-30 minutes, which would be shorter than the majority of mud runs or obstacle courses, but probably more intense.

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

Real Anime Training Demonstrations: Side Hatchet

Another demonstration video for you guys. I've got several more coming. :D

Real Anime Training Demonstrations: Wood Chopping

Oh, I'm a Lumberjack and I'm okay!  I'm quite fond of chopping wood. It's great for the midsection and conditioning in general, in my opinion.

Hope you guys are enjoying these demonstrations. There are more on the way.

Real Anime Training Demonstrations: Tire Pull

More videos on the way for you guys! Enjoy!

Real Anime Training Demonstrations: Tire Flips

Enjoy!

Dempsey Combo

I love Hajime no Ippo so much!

Jimmy Shisfa- Tenacity for Ten Rounds (7 months, with breaks)

Naruto Ninja Movement 2.0- Workout #6

1. 5 x 40 Yard Sprints
2. 10 Pull-ups
3. 20 Push-ups
4. 30 Sit-ups
5. 40 Squats
6. 50 Jumping Jacks
7. Pick a Distance to Run: 5k (3.1 miles), 5 miles, 10k (6.2 miles), 10 miles, 13.1 miles
8. 50 Jumping Jacks
9. 40 Squats
10. 30 Sit-ups
11. 20 Push-ups
12. 10 Pull-ups
13. 5 x 40 Yard Sprints

Notes:

• This workout is ideally for longer distance obstacle courses. It's a combination of strength movements, speed, and endurance. 
• For the sprints, rest for 30-45 seconds in between each set. 
• There is no rest in between anything else. 
• Build your way up to the longer distances. Advance when you can complete a previous distance at least a 10 min/mile pace. 
• Don't sacrifice form for speed, but the goal of the workout would be to complete it as quickly as possible, so keep that in mind. 

Have fun! Until next time, good luck and train hard!

Batman's Training Program- Phase 3

This is a continuation from Batman's Training Program- Phase 2. Once again if you cannot do the prescribed training, scale it down until you are able to complete it. Please advance through the previous stages before attempting this one. Please reference previous posts if you have any questions.

Sunday: 

Morning- 

• 30 Minute Jog
• 30 Minutes Meditation

Evening-

• Clean and Jerk- 8 x 3 Reps (135#)
• 3 Sets Metabolic Conditioning (1/4 Run, 21 Half Pood KB Swings, 12 Pull-ups)
• 30 Minutes Flexibility
• 20 Minutes Sparring

Monday:

Morning-

• 30 Minute Jog
• 30 Minutes Martial Arts- Forms or Shadowboxing

Evening-

• 4 Sets 20ft Rope Climb
• 20 Minutes Gymnastic Rings (Pick Two: Pull-ups, Iron Cross, Muscle-up, L-Sit, Dips)
• 36" Box Jumps- 6 x 12 Reps
• 5 x 50 Crunches
• 30 Minutes Heavy Bag
• 30 Minutes Flexibility
• 20 Minutes Target Practice (Mitt Work, Knife/Dart/Shuriken/etc Throwing, Hitting Moving Targets

Tuesday:

Morning-

• 30 Minute Jog
• 30 Minutes Yoga

Evening-

• 1/2 Mile Swim
• "Heavy" Deadlift- 5 x 5 Reps (350#)
• "Light" Deadlift- 30 Reps (155#)
• 30 Minutes Sparring

Wednesday (Off Day):

Morning-

• 10 Mile Run
• 5 Mile Walk

Evening-

• 20 Minutes Target Practice
• 20 Minutes Flexibility
• 20 Minutes Hand Techniques
• 20 Minutes Leg Techniques
• 20 Minutes Observation (Watch fights, instructional videos, observe natural movement of people, animals, and objects in motion.)
• 20 Minutes Meditation
• 20 Minutes Grappling Techniques

Thursday:

Morning-

• 30 Minute Jog
• 30 Minutes Martial Arts- Forms or Shadowboxing

Evening-

• Squats- 8 x 5 Reps (315#)
• 40 Minutes Bouldering
• 30 Minutes Flexibility 
• 5 x 50 Crunches
• 20 Minutes Target Practice
• 30 Minutes Heavy Bag

Friday:

Morning-

• 30 Minute Jog
• 30 Minutes Meditation 

Evening-

• Clean and Jerk- 8 x 3 Reps (135#)
• 3 Sets of Metabolic Conditioning or 3/4 Prescribed Crossfit WOD
• 30 Minutes Flexibility 
• 20 Minutes Sparring

Saturday:

Morning-

• 30 Minutes Jog
• 30 Minutes Yoga

Evening-

• 5 x 50 Crunches
• Squats 8 x 5 Reps (315#)
• Push-ups- 5 x 50 Reps
• 20 Minutes Monkey Bars
• 20 Minutes Pommel Horse
• 20 Minutes Heavy Bag
• 1/4 Mile Swim

Notes:

• Please read previous posts if you have any questions.
• If you did this or the previous programming every day of the week without any break, you'd quickly overtrain. So, after I complete all the Phases of the training for you guys, I'm going to post a breakdown of suggested rest periods and de-load stages.

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