I had previously started reading this manga a while ago and somehow got sidetracked. In any case, here's the workout!
Sun-Ken Rock: Chirisan Mountain Training
- Run 1 Mile
- Climb 50 Feet (Rope, Rock, or Tree)
- Army Crawl 100 Yards
5-6 Hours Later
- 1000 Weapon Strikes on Tree
- 1000 Punches on Tree
- Practice Handstands- 10 Minutes
- The running should ideally be done on mountainous terrain. You're looking for hills, uneven ground, and even streams to run through.
- Be careful with the climbing. If you do not have a rock wall or proper equipment, try to only climb about 10 feet at a time. Climb up a tree or a rope or a small rock face and then climb back down for the total distance.
- Remember to stay low on the army crawl.
- Ken's gang used knives against the logs/trees for their weapon training, but you can use whatever you like. Whatever you end up using, make sure that you are being safe. If at all possible, I recommend that you use practice weapons like wooden swords. You can use nunchaku, knives, swords, an ax or whatever you like.
- You do NOT have to do these punches on a tree. You can use a heavy bag or a makiwara or a hanging Iron Palm Bag. Whatever the case, you need to start slow, remember to punch with proper form, and stop when you need to. If your hands are done hitting at 100 reps, then you should stop. Also, if you are new to hitting things or are hitting a new material, you need to hit the material softly at first!!! Building bone density and hardness are not done over night and can take years to properly develop, so please take your time.
- On handstands, start the clock and just practice for ten minutes straight. Rest when you need to, but you need to push yourself during this ten minutes. Hold the handstand for as long as you can. When you get better at the handstand, you can try supporting yourself on all of your fingers and gradually removing one finger at a time. Just like hand conditioning, this will take a very long time and you should be patient!
That's all for today! Until next time, good luck and train hard!