Run, Sanji! RUN! |
Workout A
- 100 Meter Sprint
- 100 Meter Back Peddle
- 100 Meter Sprint
- 100 Meter Side Shuffle (Each Way)
- 100 Meter Sprint
- 100 Meter Zig-Zag Run
- 100 Meter Sprint
- 100 Meter Jog
- 2 Minutes Shadowboxing/Bag Work/Sparring
- 200 Meter Jog
--1 to 10 Rounds, depending on fitness
Workout B
- Run 1 to 10 Miles
- 3 Minutes Shadowboxing/Bag Work/Sparring
- 10 Meter Hand Walk
- 2 Minutes Shadowboxing/Bag Work/Sparring
- 20 Meter Hand Walk
- 1 Minute Shadowboxing/Bag Work/Sparring
- 30 Meter Hand Walk
- 30 Seconds Shadowboxing/Bag Work/Sparring
- 40 Meter Hand Walk
- Run 1 to 5 Miles
- 50 Meter Hand Walk
- Run 1 to 5 Miles
- 40 Meter Hand Walk
- 30 Seconds Shadowboxing/Bag Work/Sparring
- 30 Meter Hand Walk
- 1 Minute Shadowboxing/Bag Work/Sparring
- 20 Meter Hand Walk
- 2 Minutes Shadowboxing/Bag Work/Sparring
- 10 Meter Hand Walk
- 3 Minutes Shadowboxing/Bag Work/Sparring
- Run 1 to 10 Miles
Notes:
- The first workout is about speed, acceleration, and the ability to keep speed for a long period of time. The second workout is about endurance and skill. These are not workouts that I would just jump into if you are not already in shape or used to running. Make sure that you become fairly acquainted with Sanji's Training. If you are attempting to train like Sanji, use these two workouts in addition to the other two that Sanji workouts after you've done the first two for a while.
- Increase your number of rounds or distances on your longer runs gradually. After you complete a workout two or three times, add a round or a mile to the workout.
- Walking on your hands can be very frustrating. When I first started working on handstand walks, I would pick a distance to travel, no matter how many times I fell down. It sucked, but I made pretty quick improvements.
- One way that you can change up the workout or adjust the difficulty is changing where your run and when. You can run in the rain or the snow or in the night. You can run on hills or on the beach or in the woods or in the mountains or waist-deep in water. It will help work your muscles in a lot of different ways, while training your mental toughness.
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