Daily Training- 4/30/12

3 mile recovery run

5 Minutes Mitt Work

Daily Training-4/29/2012

Deadlift:
-3 x 10 Reps  125/175/215 #
-2 Reps, 20 sec rest x 5 rounds w/245#
Ball Squats
-3 x 10 reps  60#
2 Sets of 100 yard hill sprints
Super set:
-Alternating Biceps Curls- 10 Reps 30#/hand
-Nosebreaker Push-ups- 10 Reps
-15 second punch sprint
4 ROUNDS
Super set:
-Reverse curls- 10 Reps 50#
-Push-ups- 10 Reps (4-0-2 tempo)
3 ROUNDS
20 seconds punching with 3# weights
10 seconds rest
4 ROUNDS
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Training with Dad was fun.

Miyata's Basic Training

Before Miyata was the God of Lightning, he was the resident genius of counter-punching at Kamogawa Gym. Trained by his father from a young age in the art of technical boxing, Miyata is the ideological opposite to Makunouchi Ippo's hardcore in-fighting style. This workout is based on the beginning levels of Miyata's training. It's super technical and focuses on the basics of boxing. 

Miyata's Basic Training

Morning

Run 3 Miles

Afternoon

1. 10 Minutes Speed Bag
2. 30 Push-ups
3. 30 Sit-ups
4. 3 Minutes Rest
5. 10 Minutes Double-End Bag
6. 30 Push-ups 
7. 30 Sit-ups
8. 3 Minutes Rest
9. 10 Minutes Heavy Bag
10. 30 Push-ups
11. 30 Sit-ups
12. 3 Minutes Rest
13. 10 Minutes Footwork Practice
14. 3 x 3 Minutes Jump Rope
15. 3 x 3 Minutes Shadowboxing
16. 3 x 3 Minutes Mitt Work

Notes:

• As you'll see, the main focus here is basic fitness combined with a great deal of skill work. This training is supposed to be Miyata's training up until he leaves Kamogawa Gym. 
• The speed bag work builds timing and hand-eye coordination, which is useful for the Counter.
• The double-end bag will have a similar purpose as the speed bag, except for the fact that it will also include some head movement and slipping, which is especially useful for the Counter. 
• On the heavy bag, focus on well-placed punches for the set-up for the Counter. 
• For footwork practice, work on advancing, retreating, circling, and shifting or bouncing. 
• You're not going to get super strong with this workout, but you're going to build a base level of fitness and sharpen your skills so that hitting someone with accuracy at the right time will be much easier. 

This workout is the last one for the beginning Kamogawa workouts. I'll post the later workouts for each of these characters at a later time. Hope you enjoyed this one. Until next time, good luck and train hard!

Daily Training- 4/24/2012

MMA Conditioning Class at Blackforce MMA

5 Minutes Jump Rope
Circuit Training:

1. 1st Circuit- 10 x 1 Minute Rounds, 30 Sec Rest
2. 3 Minutes Rest
3. 2nd Circuit- 6 x 2 Minute Rounds, 30 Sec Rest (I assumed it would be 10 rounds again, so I didn't count, so I'm not sure how many it actually was)
4. 3 Minutes Rest
5. 3rd Circuit- 5 x 3 Minute Rounds, 30 Sec Rest
6. Cool Down Jog/Lateral Movement/Backpedaling- 3 Minutes

Kind of an open circuit including conditioning ropes, sit-ups w/medicine ball throw, push-up plank walk, sledgehammer work, weighted lunges, squats on unstable surface, pull-ups, dips, bodyweight rows, squat stance with plate front lateral raises, plyometric push-ups on a medicine ball, walk outs/push-ups/crunches on BOSU ball, and some ab work. I pretty much did everything at least once in the course of the workout. The last three minute round was squat jumps, which sucked after all the rest of that stuff and my roadwork and sprints from yesterday. 

I took some pictures of the place and spoke to the Instructor. Going to post some about it in the next couple of days. Hopefully you guys enjoy that. :)

Daily Training 4/23/2012

Ippo Prepares for Miyata
---------------------------------
During the jump rope rest periods, held a plank for 45 seconds. During the shadowboxing rest periods, did ten sprawls.

My body tried to play a trick on me today. I have just gotten over being mildly sick and before my run, I felt very weak in the legs and like my chest was tight. About half way through the run, the weak legs disappeared and right before hill sprints, my lungs felt better. The human body is weird sometimes.

Safe Sparring: Todai Shunyuan (My Problem with Freddiie's Modern Kung Fu)

This is Freddie.



He teaches martial arts, among other things. He's in good shape and he seems like a very nice (his oversimplification and tearing down of MMA and MMAists notwithstanding) and intelligent man. He appears to have a love for the technical side of martial arts and likes to incorporate fitness and doing things like bag work. He even says that you shouldn't compete in things like MMA, because of the attitude involved and I can understand a non-competitive mindset as far as trying to teach not fighting within a set of rules. I love that he teaches his students how to be fit and even teaches about nutrition!

However, I have a problem with Freddie.

He only teaches safe sparring to his students. If he teaches anything else, I haven't seen it in the great long while I've been subscribed to him on YouTube. There's nothing inherently wrong with this style of training, just like shadowboxing or forms, perhaps, but if it's the only way that you train to fight, then there is a serious problem. It's not reasonable to believe that when the time comes to defend yourself you'll be able to do so effectively when all you've ever done is throw strikes at a person without any fear of getting hit or hitting. (Yes, I said fear of hitting. Sometimes people have a hard time hitting others.)

You will fight like you train. So, if you are trained to have your kick at full extension when your opponent is still six inches to two feet out of range, you'll most likely do this in a fight. I have never witness Freddie fight and, hell, he might be amazing! However, he would have to be a genius (and he might be) of martial arts to only ever practice "safe sparring" as his method of pressure testing and still be able to fight well.

But, I'm willing to bet his students are just like everybody else. They put their faith in him to teach the best ways to train their skills and I believe he is doing them a disservice. I'm not attacking Freddie, but it does seem a little strange, though, when you teach a method of combat and refuse to have it tested in sparring or competition. This is a reasonable thought process given what we know about sparring and competitive combat on the progress of martial arts to date. I would challenge Freddie to have his students use even light contact in sparring and I don't mean light touches. What I mean by "light contact" is actually striking the other person and putting some of your weight behind it, but at a reasonable pace and learning to control your strikes.

But, I don't think he'll do it, unfortunately. And that's my problem with FMK.

Piguaquan [劈挂拳]

For those of you who want more information about Hermit's style, this style is where you see a lot of his attacks coming from.

Daily Training 4/18-19/12

On both days, Push-ups, Sit-ups, Squats, and Neck Work from Ippo Prepares for Miyata.

-------------------------------------

The people in my house are sick... so, now I'm sick. I feel like I'll come out of it pretty quick, so hopefully I can squeeze in the running and rounds from these workouts in the next couple of days. If not, c'est la vie. I'll just try to recover as best I can, in the worst-case scenario.

Minoru's Okinawan Training Camp

This workout is actually a series of workouts for the three week training camp that the Kaburagi-ryu guys went through getting ready for the National Tournament. The training is not explicitly show for the entirety of the camp, but they talk about it a lot and we get to see a little, so some of this is extrapolated from the things the characters talked about. 

Minoru's Okinawan Training Camp 

Morning

1. 50 Knuckle Push-ups
2. Kihon Practice- Pick Three Basic Techniques (e.g.- Straight Punch, Front Kick, High Block, etc) for 50 Reps Each Side
3. Combination Practice- Pick Two Combinations (e.g.- Jab-Front Kick, Jab-Cross-Hook, etc) for 25 Reps Each Side 
4. Kata Practice or Heavy Bagwork- 15 Minutes (You can shadowbox if you don't know any kata)
5. Kumite- 5 Sets of 3 x 2 Minute Rounds (In between sets, do 10 Knuckle Push-ups, 10 Sit-ups, and 10 Jump Squats, then rest 2 Minutes)

Evening

1. Pick One: 3 x 100 Yard Shuttle Sprint OR 2 Mile Run 
2. Kata Practice or Heavy Bagwork- 15 Minutes
3. Pick One: 100 Yard Handwalk Practice OR 100 Sit-ups OR 100 Jump Squats)
4. Kumite- 5 Sets of 3 x 2 Minute Rounds (In between sets, do 10 Knuckle Push-ups, 10 Sit-ups, and 10 Jump Squats, then rest 2 Minutes)

Notes:

• This is not for someone just starting out. This is a difficult training menu and is meant to be done every now and again as a shock to yourself. If you'll remember, the schedule was followed for no more than 20 days. 
• "Kihon" is just "Basic" practice. You can do the techniques in the air, on a heavy bag, with focus mitts or with any other striking practice tool. Same thing for the combination practice. 
• If you are practicing Kata, really think about the applications of the moves that you are doing and not only the flow of the Kata. It is not a dance. It's like choreographed shadowboxing, but the point of it is to see yourself executing the techniques efficiently and effectively against the imaginary opponent and feeling the intensity of each attack. Feel it in every part of your body and let it touch your eyes and your breathing. There has to be emotional content (as Bruce Lee put it). 
• Your Kumite is going to be Full Contact Karate Rules, so no striking to the face, unless you have headgear and at least MMA gloves. 
• For the Shuttle Sprints, you'll place two cones 50 yards apart. You'll sprint down to the cone 50 yards away and then immediately sprint back. You'll rest 20-30 seconds in between sets of sprints. 
• On the handwalk, you need to travel the whole 100 yards, even if you have to stop for a bit and continue and do the distance in sets. 
• When you're doing the jump squats, make sure that you squat down to at least your hamstrings being parallel to the ground. 
• You need to warm up before and cool down and stretch after each session. 

Hope you guys enjoy this one. There's not a lot of training scenes in the manga, but it's got some really nice fight scenes. In any case, until next time, good luck and train hard!

Daily Training- 4/17/12

Sparring- 45 minutes

-------------

Good session. Tried out some kicks I don't normally throw. However, it was outside and I ended up tearing a blister open on a piece of ceramic that decided to magically appear in my yard. Yay...

Hopefully it will heal fine for my roadwork and all my other stuff.

Daily Training- 4/16/12

Gangryong's Basic Training- Level 1

----------------- Distance running... How I sometimes hate you...

Real Anime Training Inspiration Contest

Thanks so much for reading, everyone!

Daily Training 4/14/12

Ippo Prepares for Miyata

------------------

Totally forgot to post this yesterday.

Batman's Training Program- The Analysis and Phase One

One of the main things that's going to strike you when you look at Batman's training is that he never seems to stop. He's running, swimming, climbing, lifting, practicing-- go, go, GO!!!  In order to even consider tackling the Batman's training menu, the first (and continuing) thing you're going to be building is "Work Capacity," which is essentially just your ability to "do work." It's the culmination of all of your physical ability.

Work Capacity is how much you can do, how long you can go, and how quickly you can do each individual task. It's the real-world application of your fitness. It's something that is built over time and, often, needs to be thought of in terms of being its own attribute, along with strength, speed, endurance, and the like.

Batman's training, then, will begin by laying the foundation all of his further training. It will build and grow and develop into the Hell that is his final training regimen. If you'll look at the original post, you'll see that there is a method to the madness. Every day has a morning run and a something following it, but the evening workouts are all centered around a goal. Here's the breakdown.

Sunday:

• Weightlifting
• Metabolic Conditioning
• Flexibility
• Martial Arts Training
• Mind Training

Monday:

• Rope Climbing
• Gymnastic Work
• Plyometrics
• Ab Work
• Flexibility
• Martial Arts Training

Tuesday:

• Yoga
• Swimming
• Weight Lifting
• Martial Arts Training

Wednesday:

• Distance Running
• Flexibility
• Martial Arts Skill Training- Basics, Accuracy, Grappling

Thursday:

• Weight Lifting
• Rock Climbing
• Flexibility
• Ab Work
• Martial Arts Training

Friday:

• Weight Lifting
• Metabolic Conditioning
• Flexibility 
• Martial Arts Training
• Mind Training

Saturday:

• Ab Work
• Yoga
• Weight Lifting
• Calisthenics
• Gymnastics Work
• Martial Arts Training
• Swimming

As you can see, Batman has pretty much every aspect of fitness covered here. He's not going to get tired, he's strong as hell, and he can kick your ass. 

For Phase 1, we are going to assume a base level of physical conditioning. Not necessarily the level of an athlete, but not someone sedentary either. There is not a set time frame, either. You will advance to Phase Two only when ready. 

Batman's Training Program- Phase One

Sunday:

Morning-

• 30 Minute Jog
• 10 Minutes Meditation

Evening

• Clean and Jerk- 8 Reps (45#)
• 1/4 Mile Run
• 21 Kettlebell Swings (Half Pood= 8kg= ~16lbs)
• 12 Pull-ups 

Monday:

Morning

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

Evening

• Climb 20ft Rope
• 5 x 50 Crunches
• 30 Minutes Heavy Bag

Tuesday:

Morning

• 30 Minute Jog
• 30 Minutes Yoga

Evening

• Swim 1/4 Mile
• "Heavy" Deadlift- 5 Reps (135#)
• "Light Deadlift"- 30 Reps (45#)
• 30 Minutes Sparring

Wednesday (Off Day):

Morning

• 5 Mile Walk

Evening

• 15 Minutes Hand Techniques
• 15 Minutes Leg Techniques
• 15 Minutes Flexibility
• 15 Minutes Grappling Techniques

Thursday:

Morning

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

Evening

• 30 Minutes Bouldering
• 30 Minutes Flexibility
• 5 x 50 Crunches
• 15 Minutes Mitt Work or Throwing Weapons Practice
• 15 Minutes Heavy Bag

Friday:

Morning

• 30 Minute Jog
• 10 Minutes Meditation

Evening

• Clean and Jerk- 8 Reps (45#)
• Run 1/4 Mile
• 21 Kettlebell Swings (1/2 Pood)
• 12 Pull-ups

Saturday:

Morning

• 30 Minute Jog
• 30 Minutes Yoga

Evening

• 5 x 50 Crunches
• Squats- 3 x 5 Reps (135#)
• 10 Minutes Monkey Bars
• 10 Minutes Heavy Bag

Notes:

• All of the phases will not necessarily be dumbed-down versions of the original workout. However, this is just to give a base understanding of the sheer amount of work you will be doing. I realize that some of the weights in the weightlifting are not impressive, but you're trying to adapt to the workload first and the fact that you are training yourself to have very little rest. When you are training Work Capacity, everything else is going to have to suffer. 
• When you feel as though Phase One is coming to you fairly easily, it will be time to move up to Phase Two. Phase Two will be a little looser with some of the Metabolic Conditioning and other movement based training, so that will help you in dealing with monotony, as well as shock your body by making it do new things. 
• This is essentially 1 to 2 hours a day of varied levels of intensity. We want to train everything and, because we want to train everything, it's going to take a long time to get good at all of it. However, it's a long road to become the Dark Knight. 

That's all for today. Hopefully you guys enjoy this foray into something not entirely anime! Until next time, good luck and train hard!

RedCloud - "When Kenpo Strikes"

Not sure why I love this so much. I really do have a soft spot for Kenpo, despite all of its rehearsed technique practice. My old instructor was kind of scary.

Daily Training 4/12/12

Ippo Prepares For Miyata

------------------------------------------

The push-ups, sit-ups, and bridging sucked today, because I'm still so sore from weightlifting. Also, I couldn't punch very well, so I ended up kicking and sprawling a lot during shadowboxing. (Yes, I know Ippo doesn't kick. :P)

The Anime Inspiration Contest

We now have over 150 "Likes" on Facebook and in thanks to you guys, we're going to have a contest!

The contest is going to ask two very simple questions, the first being: "What anime most inspires you to train?"
And the second: "What is your ultimate goal in getting fit?"

I'm going to post the official rules of the contest to YouTube in a few days (such as video length and deadlines), but the format of the contest is going to be very open. You can do a video essay, an inspirational montage, an AMV (Anime Music Video), or anything else you can think of that would answer both of the questions above.

The winner will receive the first ever Real Anime Training T-Shirt and have their winning video posted to the main blog. Really looking forward to see what you guys can do and if we continue to gain more readers, we'll have more contests with cooler prizes!

(I'll also be revealing details about the shirt as the contest goes along to get you guys motivated!)

Good luck, everyone!

Daily Training- 4/10/12

1. Incline Dumbbell Bench
-5 Sets of 10 w/ 55#, 60#, 65#, 70#, 75# (per hand, of course)
2. Dips
-5 Sets of 10
3. Flat Dumbbell Bench
-5 Sets of 10 w/50#, 55#, 60#, 65#, 70#
4. Pull-ups
-10, 10, 7
5. Heavy Pull-downs
-10, 10, 3 (to make up for the 7 on pull-ups) w/200#
6. Seated Cable Rows
-5 Sets of 10 w/150#, 150#, 170#, 210#, 150#
7. Ab Wheels (from knees)- 26 Reps Straight
8. Cable Crunches
-20 w/70#
-10 w/70#


----------------------------------------------
Sorry for the delay on this one. Got to work out with my Dad yesterday and I haven't lifted weights in a while, so that was interesting.

Daily Training- 4/9/12

Ippo Prepares for Miyata


------------------------------------

In Greenville, so it was a little more hilly than Charleston, which was a good change of pace. However, I forgot my jump rope, so I just had to jump in place... -_-.

Mike Tyson' s Defense

For those of you who didn't know. Ippo's style is very very similar to Tyson's. Take a look and see if you can pick out the similarities!

Hajime no Ippo Training Program (Part 5)

Continued from Part 4. Remember to read the notes in each section.

Phase 19: Evolving the Dempsey Roll (Three Months)
-This workout is three times a week.
-On two of your off days, run 3 miles at a light pace and choose 1 exercise: 1 set of MAX Push-ups, 1 set of MAX Sit-ups, 1 set of MAX squats, or 10 x 3 minutes shadowboxing. The reason I'm not putting a rep count on the exercises is because I if you're tired and you can only do 20 squats or 30 sit-ups or something, that's all I want you to do. Your off days are recovery days. The shadowboxing is at whatever pace your body can handle with the level of training you're currently doing. Listen to your body. If you've come this far in your training, I'm certain you know what "too much" feels like. There's another longer rest period here, because Ippo  sustained a fair amount of damage in the Sawamura fight due to overuse of the Evolved Dempsey Roll. I'm shortening it, though, because it's not likely that anyone actually used the technique multiple times in a row during a fight.


Transition(a): Rest Two Weeks
Transition(b): 3 Mile Run, 5 x 3 Minute Rounds Shadowboxing, 3 Sets of MAX Push-ups and Sit-ups MWF (Two Weeks)  




Phase 20: Back to Basics (Three Months)
-This workout is three times a week.
-On two of your off days, run 3 miles at an easy pace and shadowbox for 10 x 3 minute rounds. Once again, use this as a day to feel where your body is in between the days of hell you'll be putting yourself through. I realize that Ippo only had a month to prepare for the Karasawa fight, but he was training like this beforehand with Itagaki.



Transition(a): Rest One Week
Transition(b): 3 Mile Run, 5 x 3 Minute Rounds Shadowboxing, 3 Sets of MAX Push-ups and Sit-ups MWF (One Week)




Phase 21: Tenacity for Ten Rounds (Three Months)
-This workout is three times a week.
-On two of your off days, run 3 miles at an easy pace and shadowbox 10 x 3 minute rounds.



Transition(a): Rest One Week
Transition(b): 3 Mile Run, 5 x3 Minute Rounds Shadowboxing, 3 Sets of MAX Push-ups and Sit-ups MWF (One Week)


----------------------------------------------------------


This is a little shorter than a year, but it works out, because a couple of the other Parts were longer than a year. In the end, this brings us through Ippo's 5th year of training. Really, about 5 and a 1/2 years.

Daily Training- 4/6/12

Ippo Prepares for Miyata

---------------------------------

Feeling some fatigue building up, so I'm glad I've got two off days coming up. (Well, as close to off days as I get.)  I'm excited to see how this workout is going to go with a couple of rest days. Even though the muscle fatigue is there, the cardiovascular improvements are quite apparent, so I'm looking forward to see if I can't stomp this workout's ass on Monday.

Still got several more months of this, so maybe I'm getting ahead of myself. :P

Batman's Training- A Snapshot

At the request of a reader, I'm going to be posting some of Batman's training. The training schedule below is a week's worth of Batman's workouts. It contains a general outline of the exercises completed by Bruce Wayne and doesn't necessarily mean that this is all that he does. I'll do my best to start from the basics and build up to the level presented in this schedule, which is at a level that (in my opinion) absolutely above world class. Batman pushes all aspects of fitness to their absolute maximum. His strength, speed, balance, flexibility, accuracy, power, endurance, and skills have been honed through hours of constant, deliberate training and a defined goal of having a body capable of defending the streets of Gotham. 

Here's the snapshot. Over the next few weeks, I'll be posting the stages leading up to this starting from a base level of fitness and athleticism. You've heard of going from "fat to fit," now see how you go from "fit to Bat." (Corny? Yes. Awesome? Absolutely.)

Ponder this one for a while, why don't you? Until next time, good luck and train hard!

[AMV] Training of Brave Nakama

Think about where you can be in two years.

Get out and train!

Daily Training- 3/4/2012

Ippo Prepares for Miyata

---------------------------------------------------

Definitely feeling some fatigue building from days of training, so I'm going to take tomorrow mostly off so I can recover. Also, I'm currently working on a training program for Batman (not anime, but it was a request) and I'm having a lot of fun with it. I'm going to try to post the first part of it in the next few days!

Daily Training- 4/3/2012

Ran around with Isaiah at the park for a little while. Around 5pm, a guy I met yesterday came over and we got to spar, which was a lot of fun!

Stand-up Sparring- Approx 45 Minutes

Hopefully, I'll get to spar with him a lot more, because he's got a bit of an unconventional style and he's got at least 30lbs on me (but he's still pretty fast). We didn't really do rounds or anything. The sparring was mostly light to medium, but had it's harder moments. I'm really looking forward to seeing if we can get a few more people together to spar on a regular basis. I'll spar with anyone! :D

Caught an elbow to the foot, so I've got some swelling there (it's not too bad) and I had a little bit of bloody nose at the end. It was good to hit and get hit again. I've had a general lack of sparring partners due to my work schedule, because I have been unable to get to an MMA gym or a dojo on a regular basis. However, that will hopefully be changing soon.

Daily Training 4/2/12

Afternoon


Ippo Prepares for Miyata


Evening


Starting the Journey- Level 2

Did the walk barefoot on concrete. Feet a little after all the stuff today.

----------------------------------------------


Sorry for the delay. I didn't get a chance to post this one for you last night.

Hajime no Ippo Training Program (Part 4)

Continuing from Part 3. Remember to read the notes from each section.


Phase 16: Ippo's First Two Title Defenses (Three Months)
-This workout is 3 times a week.
-On two of your off days, run 3 miles at an easy pace and shadowbox 10 x 3 minute rounds.


Transition: Rest 1 Week




Phase 17: Ippo's First Two Title Defenses (Four Months)
-This workout is 3 times a week.
-On two of your off days, run 3 miles at an easy pace and shadowbox 10 x 3 minute rounds.


Transition(a): Rest Two Weeks
Transition(b): 3 Mile Run, 5 x 3 Minute Rounds Shadowboxing, 3 Sets of MAX Push-ups and Sit-ups MWF (One Week)




Phase 18: Building Up the Dempsey Roll (Four Months)
-This workout is 3 times a week.
-On two of your off days, run 3 miles at an easy pace and either shadowbox 10 x 3 minute rounds or do 3 Sets of MAX of Push-ups and Sit-ups and practice hitting a tire with a sledgehammer for 3 x 3 minute rounds.
-There is no transition period here, because Ippo sustained no damage in his third title fight.


Transition(a): Rest Two Weeks
Transition(b): 3 Mile Run, 5 x 3 Minute Rounds Shadowboxing, 3 Sets of MAX Push-ups and Sit-ups MWF (Two Weeks)


----------------------------------------------------

This takes us through year four of Ippo's training and it's going to get a lot tougher from here on in. After Ippo fought Sendo the second time, there was a slight decline (in my opinion) in the level of his training. This is natural, because he had been putting himself through quite a lot in general. However, he finally picks the intensity back up toward the later portion of this year.