Baki's Worldwide Training Menu

In the manga, before Baki fights Shinogi Koushou, he is shown training in his basement gym. It shows him using (or owning) various training equipment from around the world. I imagine he learned these training methods while traveling the world before coming back to Japan. The workout is a bit extreme, because (well) it is Baki we're talking about here. Please feel free to scale it down. Hope you guys like it!

Baki's Worldwide Training Menu 

1. Run 18.5 Miles*
2. Wing Chun Dummy Practice*- 10 Minutes
3. 3 Sets of MAX Reps Pull-ups
4. Bench Press- 3 x 5 Reps 
5. Alternating Dumbbell Curls- 3 x 10 Reps
6. Indian Club Training- 5 Minutes
7. 3 Sets of MAX Reps Decline Sit-ups
8. Double-end Bagwork- 10 Minutes
9. Makiwara Punching- 50 per hand
10. L-Rope Climb- 10 Laps
11. Speed Bagwork- 10 Minutes
12. Conditioning Bag Striking- 50 Strikes per hand
13. Heavy Bagwork- 10 Minutes

Notes:

• For the run, you have a few options. You can just do the run, you can run and shadowbox, you can alternate sprinting and jogging, you can carry a weight (preferably not a dog... if you've actually read the manga, you know what I'm talking about), or pull a tire. Of course, 18.5 miles is a long, long way, but you don't have to start there. Start where you are comfortable and work your way up. This is the routine for the Champion of the Underground Fighting Arena, after all. 
• More than likely, you do not have access to a Wing Chun Dummy on a regular basis and, if you do, you may not know the forms for using it, so... here's my solution. You can do a Karate kata, a kung fu form, shadowbox, or just practice techniques. You really want to focus on your form here, making sure that every aspect of it is absolutely perfect. 
• You can use any grip you like for the pull-ups. You can even add weight with a vest or a belt. 
• For the bench press, we're going for power. You want to be struggling to complete the fifth rep on these sets. Please use a spotter for this. I'd hate for you to drop a barbell on your neck or face or chest.
• We've previously covered Alternating Dumbbell Curls.
• Here is what Indian Club Training looks like. It is all about circular movement with the weights. If you don't have Indian Clubs, you can substitute them with anything of a similar shape. You don't need much weight to get a great workout. 
• We've covered decline sit-ups before. 
• If you'll remember, a double-end bag is a bag with an elastic cable at the top and bottom and, when you hit it, it bounces all over the place. It will train your accuracy and your dodging ability. 
• We've covered Makiwara punching before.
• For the L-Rope Climb, you only use your hands to climb the rope. You start out seated on the ground, with your legs straight out in front of you. As you climb, your legs will stay out in front of you, with your body in a "L" position. This will tax your arms and your core. You will climb up and down ten times, without resting at the bottom. Your rope should have about 10 feet worth of climbing room. 
• For the speed bag, focus on getting a rhythm and remember that it's all about timing. 
• With the conditioning bag, you can fill it with sand, pebbles, river rocks, or steel shot. Start with softer materials and work your way up. When you can hit the softer materials with almost full force, you can move up to the harder ones. 
• You guys know the drill for the Heavy Bag. Go hard, go fast, and use lots of different techniques. This is your time to practice combinations and movement, so use it wisely. 
• This workout is so insane, I imagine at first, you may even have to break it up between a couple of days. If you can actually complete the workout, I would say you'd have some world-class fitness to brag about. 
• If you have any questions about exercises not explained, use the search function on the side of the blog. :D

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