Thursday, December 31, 2015

One-Punch Man Training Program- Week 1

This is the first week of the One-Punch Man Training Program. The purpose of this program is to take Saitama's simple training program of 100 Push-ups, 100 Sit-ups, 100 Squats and 10km of Running and apply it in a way to get the most out of the movements in terms of strength, endurance, and speed.

You shall gain the ultimate in simple, yet effective fitness with this program!!!!!!!!

In any case, here's Week 1 of the Program.

Day 1-

  1. 100 Push-ups
  2. 100 Sit-ups
  3. 100 Squats
  4. 10 km Running
--Complete in the order listed, in as few sets as possible. Rest as necessary.

Day 2
  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 1 km Running
--10 Rounds, 2 Minutes Rest between Rounds

Day 3-
  1. 100 Close-Grip Push-ups
  2. 100 Butterfly Sit-ups
  3. 100 Sumo Squats
  4. 10 km Running 
--Complete in the order listed, in as few sets as possible. Rest as necessary.




Day 4-
  1. 800 Meter Run
  2. 200 Meter Backwards Run
  3. 10 Wide Push-ups
  4. 10 Sit-ups
  5. 10 Hindu Squats
--10 Rounds, 2 Minutes Rest between Rounds

Day 5-
  1. 5 km Running
  2. 100 Push-ups
  3. 100 Sit-ups
  4. 100 Squats
  5. 5 km Running
--Complete in the order listed, in as few sets as possible. Rest as necessary.

Day 6-
  1. Sprint 200 Meters
  2. 10 Hindu Push-ups
  3. 10 Sit-ups w/Twist
  4. 10 Close-Stance Squats
  5. Jog 800 Meters
--10 Rounds, 2 Minutes Rest between Rounds

Day 7-
  1. 5 Push-ups
  2. 5 Sit-ups
  3. 5 Squats
--20 Rounds, no rest between rounds. Rest 5 Minutes after 20 Rounds, then
  1. Run 10 km at Easy Pace

If you have any questions about the above exercises, use the search function on the blog or ask a question in the comments. I will be posting this every week, building the program as we go. 

That's all for today! Until next time, good luck and train hard! If you enjoy this program, consider becoming a Patron!





Friday, October 9, 2015

ONE PUNCH MAN KNOCKOUT TRAINING!! | Tough Like The Toonz: EP 6

This is JaxBlade's take on Saitama's training from One Punch Man.  Check it out and let him know what you think. If you like his stuff, remember to subscribe to his channel.







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

Sunday, September 20, 2015

Real Anime Training: Pushing

Another video from one of our long time readers, Blackeroni.  If you haven't checked out his stuff, please take the time to do so.  I'll be posting some of his videos here for the time being for our current posting hiatus.



Enjoy!







Isometrics are a great way to build strength in different positions. I would recommend that you also change your body position when practicing these pushing exercises. You can push with arms fully extended, arm bent, with your shoulder, with your back against the wall, or perhaps even between two walls in a hallway (Made of brick, please. Don't smash your drywall).  Whatever you have to push against, put your all into it and eventually you'll see great gains.



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

Friday, August 28, 2015

Real Anime Training: Jump like a Ninja

This is a video made by one of our long time readers. If you're looking to train your jumping skills, you should check out this video.



Props to blackeroni for making this. Hopefully, we'll see a lot more people taking Real Anime Training and making it their own.  If you have a Real Anime Training video of a workout or a concept that you'd like to submit, email me at realanimetraining@gmail.com.







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

Thursday, August 13, 2015

Sorry for the delay, guys!

I've just started a new job at a great gym, so I've been acclimating to the new schedule. Be patient with me, I'll be back at it soon!

Wednesday, July 29, 2015

Goku's Leg Day with King Kai

A couple of episodes into Dragon Ball Super and it delivers with another short training sequence. Goku heads to King Kai's planet and takes advantage of the 10x Gravity by pulling massive weights and squatting them repeatedly. I think it's safe to say that the weights combined weigh more than 40 tons , even without the gravity increase. So, in celebration of Dragon Ball Super, here is a brand new Goku workout.  (The Goku Training Program will be updated when Dragon Ball Super ends.)

Hey, Bubbles! It's leg day!


Goku's Leg Day with King Kai

  1. Heavy Sled Pull- 100 Meters
  2. Back Squat- 20 Reps @ 50-60% of 1 RM
  3. Run- 400 Meters
-AMRAP in 24 Minutes, then
  • Jog at an easy pace for 30 Minutes.

Notes:
  • The first portion is a rough strength and conditioning workout, while the second portion is so you can run on tired legs and recover a little.
  • The sled pull should be so heavy that you cannot run while pulling it. This should be a grind. 
  • Make sure that you're using the appropriate amount of weight for the back squat. This should be something that feels a little heavy, but you should be able to rep it out at this percentage. 
  • Your 400 Meter Run should be quick. Don't take your time.  Your conditioning may force  you to slow down, but do your best to keep the speed up. 
That's all for today! Until next time, good luck and train hard!

Friday, July 3, 2015

Real Anime Training is Changing

Hey, guys!

So, for a long time, Real Anime Training was a completely free website. We didn’t sell training programs or fitness consultations or anything like that. All we did was post workouts and write fitness articles. The original goal of the blog was to inspire and teach and help people and I really did not want that kind of thing to be limited by someone’s ability to buy things.

However, there are these things called bills.

Due to staggering financial crisis that is adulthood, I started offering Personalized Training Programs and (more recently) pre-made Character Training Programs. This was moderately helpful, but was truthfully a little frustrating for me, because it made me feel like I was not able to help people who needed help. I also do not want to feel like I’m constantly selling things to people.

I felt a strong conviction from God (ALERT: Religious Content) that I needed to bring the site back to its roots, both for the sake of people who needed help and for my own sanity. As such, Real Anime Training will no longer be selling training programs, pre-made or personalized, but will be instead making them available upon request. This may take a little longer than normal, but the upside is that the training programs, once made, will be available to everyone.

I’m gonna move in the direction I feel God is moving me. Thus, Real Anime Training will return to being free. If you feel led to donate to our cause, by all means, please do so. The more our readers donate, the easier it will be for me to put out content instead of, you know, working more hours.

Last month, between the main blog and Tumblr alone, over 150,000 people benefited from Real Anime Training workouts and content. At bare minimum, if 1% of those people donated just $1/month, I’d be able to start blogging full time– putting out content on a daily basis, meaning workouts and articlesand videos and answering questions, while simultaneously being able to build and post training programs for free. (For those of you who have moral objections to math, that’s $1,500/month that we would need donated for me to be able to blog full time.)

So, as of today, whether or not anybody actually donates, we’ll be taking down our training program page. I want to be here for YOU. I want to help as many people as I can and I cannot do that in the way that I would like if I am constantly concerned with whether or not you can pay me for it. If you want to donate, please do. You can donate with our PayPal “Donate” button at realanimetraining.com or on Real Anime Training’s Tumblr. Donate one time or set up a recurring monthly donation. Either way, you can be sure that you are supporting better content all the time that is focused on helping and inspiring people in their fitness journeys.

I will keep you guys updated on our donations and what we’re doing. If we start receiving a slew of donations that goes above and beyond our current needs as a website and my personal needs, I have some really great ideas on expanding the free services that we will provide, the first of which is bringing on a certain someone as a full-time writer, video-maker, and trainer. I’ll let you guys argue amongst yourselves about who that certain someone is. :D

Monday, June 22, 2015

The Crystal Gem Workouts

The Crystal Gems from "Steven Universe" have a variety of abilities and are very strong. These workouts are designed to mimic the look and movements of Garnet, Amethyst, and Pearl... and Steven! Garnet is primarily about strength, Amethyst's workout focuses on her carefree attitude and how much she jumps around, Pearl's is centered around graceful movements.

They'll always save the day.


Garnet
  1. 21 Thrusters @ 95#
  2. 15 Front Squats @ 95#
  3. 9 OHP @ 95#
  4. 6 Sumo Deadlift High Pulls @ 95#
  5. 3 Barbell Curls @ 95#
--AMRAP in 10 Minutes


Amethyst 

  1. 25 Meter Bear Crawl 
  2. 25 Meter Cartwheels
  3. 25 Meter Long Jump Burpees
  4. 25 Meter Sled Push-Pull @ 2 x BW
--AMRAP in 10 Minutes


Pearl

  1. 100 Meter Run
  2. 50 Meter Walking Lunge to Single Leg Deadlift w/Bar (see notes)
  3. 25 Meters Skipping
--AMRAP in 10 Minutes


Steven

  1. 5 Minutes Walking
  2. 30 Seconds High Knee Marching
  3. 30 Seconds Raise Arms-Lower to Sides-Calf Raise
  4. 30 Seconds Side Bends
  5. 30 Seconds Dumbbell Deadlift to Side Lateral Raise @ 5#/Hand
  6. 30 Seconds Holding Dumbbells Out to Side w/Squat @ 5#/Hand
  7. 30 Seconds Jogging
  8. 5 Minutes Walking
--Complete at an easy pace


Notes:

  • These workouts can be completed one after another or separately. 
  • Make sure you keep good form, even if you are trying to go fast. 
  • Make sure you alternate your cartwheels.
  • When you go to jump on the burpees, you'll need to jump as far a possible forward before completing the next rep. 
  • On the walking lunge to single leg deadlift, hold the bar in the front rack position. Lunge forward and, as you stand,  bring the bar down until it is down at your hips. Bending at the hips, keep one foot on the ground and the other straight out behind you so that your body is parallel to the ground and the bar is near or touching the ground. Return to standing, clean the bar back into position and repeat on the other side until you complete the listed distance. 
  • Steven's workout is meant to be very easy. 
  • For the third exercise, raise your arm over your head, then lower them to your sides like in a jumping jack in an easy motion. Then perform a calf raise. Repeat until the time is up. 
  • Make sure your hands are over your head during the side bends. 
  • Pick up the dumbbells in in front of you, perform a side lateral raise and then lower the dumbbells back to the ground. 
That's all for today! Until next time, good luck and train hard!

Saturday, June 20, 2015

The World Martial Arts Tournament (AKA: The Tenkaichi Budokai)

 Who is the strongest fighter in the world? (Click the link to donate now!)


Is it you?


Fans of Dragon Ball will recognize the Tenkaichi Budokai (or World Martial Arts Tournament) as the pinnacle of martial arts display.

The goal of this project is to attempt to re-create the Tournament in a real-life setting, bringing fighters from all around the world (hopefully) to compete on a large, raised, open platform tournament. The tournament will ideally consist of an application round, a series of preliminary matches, and the main 8 man-tournament. The rule-set will have to be modified from the original rules in the series, but will be as close as possible, given any legal limitations.

Exactly What is the Money Being Raised For?

The $20,000 goal listed for the creation of the project will take care of the rental of the grounds for 1 to 3 days (depending on how large the tournament is), the acquistion of seating, audio and lighting equipment, payment of officials and tournament workers, video equipment for the creation of the Tournament DVD, promotion of the event (in the form of a website, radio spots, and other ads), and prize money for the winning participant. The more that is raised, the better the event and the prizes will be for the winner and runners-up. Everyone who makes it to the final 8-man tournament will recieve a prize, but not necessarily monetary in nature.

Long-Term Goals of the Project

Hopefully, upon the success of the tournament, we will immediately begin planning the next one, with the goal of seeking out stronger and stronger fighters to determine the strongest fighter in the world and increasing the prizes available to the fighters. The eventual goal is to create a promotion that will fairly compensate its fighters, while providing top-notch, action-packed matches for all in attendance and viewing at home (via DVD, streaming, or otherwise.)

There are many fighters who put a lot of work into their craft and fight hard for the fans, but aren't able to train as they'd like, due to monetary issues. One of the long-term goals of this promotion is to fix that problem.

We Want to Give Back

10% of the profit made from the ticket sales and sponsorships of the tournament will go to help the homeless and those affected with PTSD, particularly veterans.


We need your help to get started! (Click the link to donate now!)

Friday, June 19, 2015

Itagaki's KBG Training

Itagaki's Kamogawa Boxing Training is similar to his pre-gym training, but a little more difficult. The volume is up and there's a little more intensity, so it is good to use as a hard day, if you're new to the workout or use Itagaki's earlier training as an easy day once you're used to this workout.

Even geniuses need to work hard.

Itagaki's KBG Training

Morning
  • 3 Mile Run, 7 Sprints Throughout (Shadowbox 15 seconds at the 1, 2, and 3 mile marks.)

Afternoon (4-6 Hours Later)
  • 20 Push-ups
  • 20 Sit-ups
  • 20 Squats
--5 Rounds, then
  • 3 x 3 Minute Footwork
  • 3 x 3 Minute Shadowboxing
  • 3 x 3 Minute Heavy Bag Work OR Mitt Work OR Sparring
  • 3 x 3 Minute Jump Rope
  • 3 x 3 Minutes Speed Bag Work
OR
  • 4 x 100 Meter Sprint (15 seconds rest between sets)
  • 30 Seconds on/30 Seconds off x 5 Rounds Speed Punching
  • 3 x 200 Meter Sprint (20 seconds rest between sets)
  • 20 Seconds on/20 Seconds off x 4 Rounds Speed Punching
  • 2 x 400 Meter Sprint (30 seconds rest between sets)
  • 15 Seconds on/15 Seconds off x 3 Rounds Speed Punching
  • 800 Meter Run (1 Minute rest between sets)
  • (CONTINUE ONLY IF 800 METER <  3 MINUTES)
  • 10 Seconds on/10 Seconds off x 2 Rounds Speed Punching
  • 1600 Meter Run 
  • Speed Punching to Failure
Notes:
  • You have the option of skill work and conditioning or speed work and conditioning.
  • This workout is very similar to the Itagaki's last workout, so use that as a guide.
  • For speed punching, your goal is to throw as many punches as possible in the listed time. 
  • Speed punching to failure means that you punch at high speed until you can't handle it anymore. 
  • If you are unable to complete the 800 Meter Run in less than 3 minutes, finish the workout and do not continue to the next exercise. 

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

Saturday, June 13, 2015

"Fishing Boat Makunouchi" Workout

Ippo was in shape before he began his boxing journey. His strength and stamina were cultivated in his daily work at his family's fishing business. Makunouchi's leg strength and balance were built by loading and carrying heavy coolers of ice for his fishing customers and by standing on a moving boat. This workout is designed to mimic the type of training that Ippo endured during this time.
Do you even lift, Itagaki?



"Fishing Boat Makunouchi" Workout

Early Morning, before any Roadwork
  1. Farmer's Carry- 25 Meters x 10 Sets
  2. Pull-ups- MAX Reps
  3. DB Bent Over Row- 10 Reps (same weights as Farmer's Carry)
  4. Back Squat OR Front Squat- 10 Reps (use choice for remainder of workout)
  5. Barbell Weighted Carry- 100 Meters
  6. Barbell Weighted Walking Lunges- 10 Reps each side
  7. Dumbbell Deadlift- 10 Reps (same weights as Farmer's Carry)
Notes:
  • This workout is to mimic loading and carrying the coolers for the Makunouchi Fishing Boat.
  • The farmer's carries should start off at a relatively light weight and you should gradually add weight over the course of many workouts. For this workout, you'll want to add weight only when you are able to do all 10 sets of Farmer's Carry with the same weight with about 1 minute rest in between sets. 
  • For the squats, you can unrack the weight from the squat rack or you can clean it into position (with as push press to get it to your back for the back squats.) The weight will be less than your 10 Rep Max, so that you are able to control the weight throughout the remainder of the workout. Make sure your form is good and get as deep in the squat as possible. 
  • For the weighted carry, make sure that you keep your core tight and your steps sure so you don't slip or trip on anything. Try to do this in an area that is uncluttered and uncrowded. 
  • With the same weight as the squats and the carries, you'll perform 10 walking lunges on each leg before putting the weight down or re-racking it. 
  • The same weights will be used for the DB Deadlifts as for the Farmer's Carry. The weights will be in front of you or right beside your legs. Break your hips back and squat down to the weights. Drive your hips forward and heels through the floor to lift the weights.  Repeat for 10 reps to end the workout. 
  • It is best to start light, especially if you are doing this workout in conjunction with other Ippo workouts or as part of the Hajime no Ippo Training Program.

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

Wednesday, June 10, 2015

What is "Team Kratos??" -Plus Deadlifts

This is a video from my good friend Mike's YouTube Channel, Ironback Fitness.  In this video, Mike talks about his new non-profit venture to help homeless veterans and people suffering from PTSD. At the end, Mike talks us through the conventional and sumo deadlift forms (as I demonstrate).

MIke is a retired Marine with PTSD, so he's completely aware of the stresses placed on the men and women who serve in the military, and he wants to use his channel as a way to give back to veterans. If you guys like lifting and supporting veterans, specifically those who are homeless and with PTSD, go ahead and subscribe to his channel and stick with him. He's got some serious plans in the future.




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

Monday, June 8, 2015

Anime Training Theory, Episode 1: Why Weren't The Saiyans the Strongest?

This is the first episode in our new series "Anime Training Theory."  Do me a favor and share the crap out of it so I'll know that we should make more of them.



This time, we discuss why the Saiyans weren't very strong, despite their potential to become Super Saiyans and beyond.







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

Tuesday, June 2, 2015

The Daily Grind: Why You Don't Need a Rest Day

Do you need rest days?  Do you need days where you do absolutely nothing?  We've been told that rest days are necessary, and your body certainly does need to recover, but I think we've been going about this entirely the wrong way.

What images pop into your head when you think about a rest day?  Is it going for a nice walk in the park or the beach or is it you laying on the couch with dried cheese snack powder (you know the one) and a soda the color of radioactive sludge?  Whatever the case is, it's probably not what you should be thinking.

You've got this perfectly good day and you're not training?

(*too)  That's a damn shame.


At this point, I've probably got you wanting to comment or write me a nasty e-mail telling me about Overtraining Syndrome, DOMS, lactic acid, and micro-tears in the muscles.  That's fine. Write the e-mail if you need to: I'll be here when you get back.  However, wait to push send until you hear me out okay?

Recovery is Important

I'm not saying that recovery is not important. Of course recovery is important. We eat the right amounts of good, nutritious foods and drink a river of water to recover properly, relax when it's time to relax during the day, and sleep like a baby for 8-10 hours a night (if you're not sleeping, you're not recovering).  That's not even counting things like massage, ice baths, supplements, PEDs, compression, foam rolling, and however many additional things people do to speed recovery on a daily basis.  You have all of those things and you're telling me that I need to skip a day where I could be training?

I'mma go ahead and say, "No."



If you are doing all of those things, there should be no reason for you to take a day off from training, as long as you are doing the appropriate amount of work at the appropriate intensity. Obviously, if you train to the point that you can't even move the following day, you're going to have to take a day off. However, if you've pushed your body to such a point, you're no longer training effectively.  The purpose of training is to stimulate growth, not annihilate your body to the point that you can no longer use it. Acute overtraining keeps you from being able to continue your training and improving.
And the entire point is to continue improving.


One time, in middle school, I remember that I did legs so hard that I literally couldn't walk the next day. It was some stupid amount of volume like 6 sets of Squats, 8 sets of Leg Press, 4 Super-sets of Leg Extensions and Leg Curls, 4 sets of Calf Raises, 4 Sets of Weighted Bench Step-ups, and all of these were like 10-12 reps sets. I wasn't prepared for the volume by any means, but more must be better in a single training session, right?

Not at all. Unfortunately, because of that training session, I couldn't train at all for two or three days.  How much of a set back is that?!  I want to have the opportunity to improve something every single day.

Always Be Improving

There is always something that you can be working on. Think about all of the things you can improve during your training: strength, endurance, flexibility, mobility, technical skills, agility, balance, stamina, accuracy, coordination, and power.  You don't need a rest day, you need to work on something else. It really depends one what type of athlete you are or what your goals are that will determine how you change up your routine.  The times when you feel as though you've done too much of one thing, you need to work on other aspects of your fitness that falls into line with your goals.  Having an easy day of working on something is not the same thing as a "rest day," in my opinion, because you're still drilling motor patterns and working out the stiffness in the muscles and joints.  You don't need rest, you need to stop skipping important training days.

Athletes have been doing this for decades.  Training splits where an athlete trains different body parts is something that is seen in bodybuilding and various strength sports.  In team sports, athletes split up speed work, agility training, strength training, and skill work to develop every aspect of whatever game they are playing. With the every day athlete, however, you have so many more options, because you're not limited to improving performance for a game. If you find that a training session leaves you incapable of working on some aspect of your fitness, either by accident or design, merely switch to a different component of your fitness and train that.

Splitting up body parts and changing up the components of fitness are two ways that you can continue to improve while pushing your limits on a daily basis, but they are not the only ways. And that's where the next part comes in:

The Daily Grind

If you are specializing in something to any degree, be it strength, skill, or whatever, you would do well to adopt the concept of "The Daily Grind."  You see it in the training methodology of the Shaolin Temple and martial arts around the world and in various strength training camps from powerlifting to Olympic lifting. The concept of day-in day-out physical exertion bringing about an increase physical abilities is not a new concept.

I remember working on construction sites during summer and winter breaks throughout high school and college.  Even though I stayed in shape during the school year, the first week back doing hard framing or roofing was always hell.  Everything hurt and you just felt beat up.  Two weeks into it, though, you didn't even notice anymore and you're already back to doing your normal workouts on top of hard 10 hour days in the hot sun.  Your body is enormously adaptive and capable of so much more than we give it credit for, as long as we give it the tools and the time necessary to improve.

There are things that you could do every day that seem hard right now, but in a few weeks will just become another routine part of your life. In order to push yourself in your training, think about what things you could do. I'll give you some examples of training programs and workouts:

  1. Cory Gregory's Squat Every Day- At first glance, this sounds insane. Squatting heavy, in some form or another, every day of the week. And, yet, there are athletes around the world who do just that and make monumental gains in strength, size, and mobility from doing just that.  The argument is that the squat is a primal human movement and we were made to do it, just like walking. It follows a plan of using 11 variations of the barbell squat in a relatively short session every day. It really is quite amazing how your legs feel. Cory Gregory did not invent the idea of squatting heavy every day, but he's certainly spreading the news about it. If you're a strength athlete, I recommend you look into it.  I've recently begun adapting it to the Gravity Room Method, myself. 
  2. Narushimo Ryo's Basic Training- If you are a martial artist and not practicing your techniques every day, you are doing yourself a disservice. That doesn't mean that you have to practice them all or that you have to be beat up all the time, but it does mean that you should be training them. Starting off with a smaller number every day and then gradually adding volume to your skill work is a great way to improve without overdoing it by trying to jam 100,000 reps into two hours.  Life is not a montage.  These things take time. 
  3. Kamishiro Yuu's Basic Training- Drilling your techniques will make you better. Drilling them tens of thousands of times will make you a master. You will have to start slowly, but you'll be able to do more and more over weeks and months of training. 
  4. Saitama's Training- There are some basic movement patterns that we just do all the time. Push-ing yourself off the ground, sitting up from laying down, squatting down, and running are some of the most basic things that we can do.  As a beginner, those things can be a little daunting, but in just a few months, those movement become as natural as breathing and you wonder how you ever lived your life so sedentary. Here's a video to show you options to increase the variety of your training. 
  5. The 72 Arts of Shaolin- (Look under "Retsu Kaioh") These specialized exercises are the pinnacle of the Daily Grind. Taking a very simple exercise and using it to gradually turn your body into a weapon is trademark of the Shaolin Temple, kung fu, and martial arts in general. The author of the "72 Arts" recommends that you do not try to do them all, but instead commit yourself fully to two or three training methods to achieve greatness. (I've not yet posted all of the parts to this.)
  6. The Self-Imposed Rule- Pushing yourself in your daily training comes in many forms.  The Self-Imposed Rule is a way to push yourself when you aren't meeting your own standards of performance. Your mental and physical prowess can become much greater when you set your mind to the idea that you can always train yourself beyond your failings and limitations. 

Using these methods directly or as an example, you can take your normal program and push it into the realm of extraordinary.  Starting gradually and adding volume and intensity over time will allow you to take simple movements and techniques and absorb them into your very being. Bruce Lee said, "If you always put a limit on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them."

You don't need a rest day: You need consistency, proper nutrition and sleep, and the drive to always be improving, even if it's just by one more rep. If you push yourself a little too hard in a training session, remember that you can always train another aspect of your fitness. 

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

Master Post for Hajime no Ippo Training Program


  1. The Hajime no Ippo Training Program- Part 1
  2. The Hajime no Ippo Training Program- Part 2
  3. The Hajime no Ippo Training Program- Part 3
  4. The Hajime no Ippo Training Program- Part 4
  5. The Hajime no Ippo Training Program- Part 5

Parts will be added as they are finished/I have time to add them.

Make sure you have a mouthguard when you're training!

Sunday, May 31, 2015

Holyland Workout Master Post


  1. Kamishiro Yuu's Basic Training
  2. Kamishiro Yuu's Kick Training
  3. Kamishiro Yuu's Wrestling Practice
  4. Kamishiro Yuu- Thug Hunter Workout

Workouts will be added to this as they are completed/I have time. 

My Current Training Library

  1. Underground BODYOPUS by Daniel Duchaine
  2. Jeet Kune Do by Bruce Lee
  3. The Art of Expressing the Human Body by Bruce Lee and John Little
  4. Fighter’s Fact Book by Loren W. Christensen
  5. The Fighter’s Body by Loren W. Christensen and Wim Demeere
  6. Kung Fu Elements by Shou-Yu Liang
  7. Ultimate Fighting Techniques Volume 1: The Top Game by Royce Gracie
  8. NSCA’s Essentials of Personal Training
  9. ACE Personal Trainer Manual, 4th Edition
  10. Jiu-jitsu University by Saulo Ribeiro
  11. Complete Triathlon Book by Matt Fitzgerald
  12. Running Tough by Michael Sandrock
  13. Combat Conditioning by Matt Furey
  14. Combat Abs by Matt Furey
  15. The Centurion Method (Idk if it’s even in print anymore)
  16. Special Ops Fitness Training by Mark DeLisle
  17. The Unfettered Mind by Takuan Soho
  18. The Book of Five Rings by Miyamoto Musashi
  19. Zen and Swordsmanship from the Yamaoka Tesshu Archives
  20. Sun and Steel by Yukio Mishima

This is every training resource that is on my shelf currently. I’ve got a few things loaned out and a few things I sold at some point. I did find out that my “Zen and Swordsmanship” book is worth about $300, though. That’s pretty crazy since I bought it for 6 bucks. Cool to find out that I have a rare book. 

Just thought I would share these books with you guys in case you were looking for any additional training info or inspiration.   

Thursday, May 28, 2015

IIFYM with Mike!

A video my friend and I did for his new YouTube channel. 50% of everything he makes from his YouTube channel and future gear is going to help Veterans. He’s a retired Marine with a head injury disability and he uses lifting to help deal with PTSD and depression. This man is like my brother and he is awesome.

If you already follow me, follow him and share his stuff. If you don’t follow me, follow me and then follow him and share his stuff. If you don’t wanna follow me, still follow him and share his stuff. He’s got an awesome long term plan to help veterans and I’m happy to be a part of it.

This video is about your macronutrient breakdown needed for weight loss or weight gain. Mike is hardcore. He weighs and measures everything and he is all about macros.





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

Current Available Programs

Take your training to the next level and kick boredom in the ass with Real Anime Training!

We offer Personalized Training Programs based on any characters, using any equipment that you have, geared toward your goals.

You have several options available:
  1. You can get 4 weeks of training for only $80!
  2. You can get 8 weeks of training for just $120!
  3. You can get 16 weeks of training for $200!
  4. 24 weeks of training is $240!
  5. 52 weeks of training is only $340! A full year of training!!

Want something just as nerdy, but a little more friendly to your wallet? Get a pre-made Character Training Program (there’s only Goku right now) for $10!!!! If you need a little extra help with the pre-made program, additional consultation for the program is just $10 a month!

We also provide Program Consultations via e-mail for $30 a month. You send me your program and your goals and I will help you restructure it and your daily schedule to help be more in line with your goals. I’ll help keep you accountable and encouraged. It’s similar to the Character Training consultations, but it’s a little more involved, because I’ll be restructuring your program or helping you build one. You can donate via PayPal and send me an e-mail at realanimetraining@gmail.com so we can get started.

If you need something more involved, we also offer Online Personal Training for $40 for 1 session, $175 for 5 sessions, and $300 for 10 sessions. These sessions are 1 hour long, held over Skype, and also include the ability to ask questions via e-mail and receive video critiques. These sessions can be used to talk about your goals, your gameplan, to critique form, or learning about fitness in general. It’s your session and I’m happy to help you reach your goals.

Being a trainer is my life.  I am the Anime Trainer and I wouldn't have it any other way. It’s what I enjoy and I love helping people online and around the world. Depending on your needs, I hope I can offer things that will help you at a price you can afford. I’m an ACE Certified Trainer and I’ve spent the majority of my life experimenting and challenging myself with many different kinds of fitness programs and training methods. I’ve been writing about fitness for over 8 years and I’m happy to keep going and teaching and learning. I look forward to working with you.  I love all of my readers and I thank you so much for coming on this journey with me.

Good luck and train hard!

Friday, May 22, 2015

Waterbending Strength and Conditioning

Dear Reader,

I thought about trying to take advantage of you, but I’ve been through some profound life changing experiences recently and it’s altered my moral outlook. After having my perspective altered, by a series of painful near death experiences, I have changed and grown. Just like Aang and Korra probably did in their respective cartoon narratives. Which leads me to my point. With my new found maturity comes the understanding that this relationship is not going to work unless we are totally honest with each other.

The following exercise regime is based on a lie. I don’t actually know any “water bending,” and I don’t know very much about “The Legend of Korra.” More or less everything I do know was a learned in the process of researching this article. I can’t move water with my mind despite the fact that I do know some Tai Chi Chuan (which is a Chinese martial art that uses movements similar to those involved in water bending). I don’t even know who Kya is, or how her water bending prowess fits into the overall narrative, but I do know this: Korra would not want you to be out of shape! Korra would want you keep the promises you made to yourself not to eat things that you know are bad for you and she would want you to enjoy the social and health benefits that come from regular exercise.
So please, for Korra’s sake, give this workout a try. It might be hard at first, but when the Lion Turtle withdrew it’s protection from the people of the Water Tribe, that must have been pretty hard for them too. I bet it wasn’t easy for them to learn the secrets of water bending by observing the relationship between the moon and the tides. They probably had tons of other things they could have been doing besides staring at the ocean, but they kept up the effort. Why? Because the ancient people of the Water Tribe knew what Korra knows, and what we all need to learn: Short term pleasures must be put aside, so that we can achieve our long term goals!

And our goals are to get as close to Waterbending as possible.

The Moon Spirits don’t reveal their secrets easily, but don’t forget the powerful metaphor that I assume was referenced at some point in an episode of “Legend of Korra” involving Water Bending. “Water is the softest thing in the world, but with enough time it can wear down mountains or dig out the Grand Canyon. It always finds the most efficient path as it flows towards its destination, but if you struck it spontaneously becomes hard.” After reading that I think you’ll have to admit that water has great intrinsic value, and that so does physical health. Therefore, and without further disclaimer. I present to you this low impact but highly effective “Water Bending Workout!”

Please do it! I told the Lion Turtle you would. You wouldn’t want to make me a liar would you? Did I mention that I almost died?

Yours,


James



Water Bending Workout

Fighting Back With Water:

It’s a common misconception that water bending makes you vulnerable to electrical attacks. Nothing could be further from the truth. It’s actually the impurities in water that conduct electricity, master water benders learn to remove the impurities in water thus making it an effective insulator. Therefore, let us honor the legacy of the Moon Spirit by drinking lots of pure water throughout the day and cutting out all sodas and energy drinks. Dehydration often feels like fatigue, and many of us find that by simply staying hydrated we can avoid tired feelings that we previously fought with caffeine.
Caffeine is dehydrating, and only makes you more tired in the long run. That’s a vicious cycle, of destruction unlike the life giving cycle of the moon and the tides which form the basis of water bending. So when you are in training, drink water not beer, not soda, not energy drinks, and not fruit juice which is loaded with calories, has no protein and doesn’t alleviate hunger. Water does alleviate hunger, so when you feel like having a snack, fight the urge with water. Water Benders know that the cycle of nature will bring lunch to them in the fullness of time, and they know the power of water. That’s why they don’t need to give up on their dreams just to feel full now and guilty later. Even if you can’t fight entire armies with water, you can use water to fight hunger and fatigue!

What fatigue?


Balance and Fluidity:

Water bending requires balance, fluidity, and core strength. The following routine will allow you develop those attributes while getting a surprisingly strenuous cardio vascular workout. All you need is two Dixie cups, some open space, and a piece of string.

Fill your cups with water and hold one in each hand. Hold them out at arm’s length. Now take three steps backwards and three steps forwards. Try not to spill any water.

Close your eyes and repeat your steps without spilling any water.

Hold your arms out to sides, and stand on one leg. Close your eyes and lower your foot to the floor and switch legs. Try to switch legs 10 times without opening your eyes or spilling the water. It should take you about a month to get the hang of doing this right. After a month, you can vary your hand positions to make it harder. For example holding both arms straight overhead.

Sit down on the floor without spilling your cups of water. The only rule is that you cannot spill the water. You can use any motions you want. This will be very hard at first but it will also teach you a lot about balance and mobility.

Now stand up without spilling the water. If you find it easy to do this progress to the next level by doing it with closed eyes. Sit down and stand up 10 times.

Now put your water aside and stand with your toes touching a wall and your feet touching. Now squat down as far as you can without falling backward. At first your body will hit the wall and push your back. As you become more flexible you will be able to perform squats in this way. It takes very high level balance and flexibility to do this, which is why it is a staple of traditional Tai Chi training. The beauty of this is that the knees never go past your toes so there is never a risk of knee injury. Try to do 10 wall squats, but be aware that you will have to practice every day until you can get one wall squat. If you can do all ten easily then close your eyes. If you can do ten with your eyes closed try to work your way up to 20. However, doing 10 wall squats already puts you in pretty rare company. The only secret is regular practice.

Regular practice yields results.

Next, tie a rope to something sturdy that weight at least 45 lbs. Traditionally we would just use a tree, but feel free to be creative. Stand naturally (feet parallel) with your eyes closed, and pull on the rope as hard as you can with one hand without moving your feet or leaning your head forward or backward. Gradually pull harder until you lose your balance then switch hands. Try to pull the object towards you even if the object is immobile. Perform this exercise 10 times on each side. Then turn so the tree is behind you and perform the same exercise 10 times each side.

Next, stand on your right leg and touch your left big toe with your right hand alternate between your left and right legs. See how many switches you can make without falling and try to beat your number next time. Now have some water.

Unfortunately, the last part of this workout is a bit harsh. However, it is necessary to push your limits a little bit in order to extend your limits.

To get ready close your eyes and lie down on your back. Stand up without using your right arm or opening your eyes, then lie back down on your back and stand up again without using your left arm or opening your eyes. This counts as one rep for the last exercise. Your goal is to perform 100 reps to end your workout.

There are only two rules eyes closes and only one arm at a time. Besides those two rules you can rest as much as you want between reps or use any technique you want to stand up. You will find that standing up and sitting down with your eyes closed is very hard and that it will test your entire nervous system as well as ware your entire body out in a matter of minutes. You will find that your brain has to work overtime to discover new motor patters to help your keep your balance and use your body efficiently. You will also be shocked and how hard this workout is on your abdominal muscles. However, because this workout trains both your mind and body, you will make rapid gains as your brain adapts to the challenge and you will keep the extra physical confidence you acquire for the rest of your life.


Take the Water Bending challenge and try this routine and the diet recommendations above every day for a month. Then, switch to doing it the routine three times a week to maintain your coordination, mobility, and core strength as you use them to pursue other goes. If you do this routine all the way through even once you will never see your body the same way again and will have a solid foundation for internal Kung Fu training (the poor man’s air bending) as a collateral benefit.  

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(Edit from Stephen:  Support us on Patreon!

Start with the above training before you begin any of the things I am about to write. Do it for 1 month, three times a week. At the end of the month, you may do the above training, plus one of the following trainings.  You will continue to train three days a week for at least another month. 

After that, you may attempt to add more days of training, until you reach 6 days of training (this should be gradual and take you about a year).   After a year, you will be doing the above training with one of the following groups of exercises six days a week. 

Over the next year, you can experiment with doing 2 of the following or all three of the following during the week in addition to the above training.  However, please start slowly and don't overdo it. 

1. Combat Training:

Here is a video of the Yang Style Tai Chi Short Form (Part 1) and Long Form.  Practice these forms starting at 15 minutes a day, adding time gradually. Eventually, I've been told the Long Form should take you about 45 minutes to complete because will be doing the form so slowly. If the videos I have linked are not the correct forms for Yang Style Tai Chi, I apologize.
I can certainly add more for reference, if needed.)

2. Stance Training:

Here is also a list of the stances of Tai Chi. If you're looking to mimic the style of the other workouts, you may practice each of these stances for 10 minutes a piece. 

3. Additional Conditioning: (Choose 2)

  1. Swim for 1 Hour (any stroke, take breaks if needed)
  2. 200 Kettlebell Swings (start at a light weight and build up)
  3. 200 Side Switch Kettlebell Swings (see picture below)
  4. 50 Sets of Atlas Stone Lift and Carry for 20 Meters (start light)
  5. 25 Butterfly Stretch Squats  (about half way down the page)
  6. Low Horse Stance for 2 Hours Max

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


(James has written several articles for various Martial Arts resources and has trained in Tai Chi, Karate, and Brazilian Jiu-jitsu.)


Thursday, May 21, 2015

Sand Therapy- How to Fix Tendon Pain in Forearms

Great for tendon pain and strengthening the hand and forearm! If you do a lot of grip training, this is a fantastic exercise to help prevent and remedy the tendon pain that can come with it. This is something you can do after any lifting session where you have trained your gripping, especially deadlifts and pull-ups. Prevent and help relieve the pain of tendonitis.


This is also a great exercise to strengthen the hand for sports like baseball and boxing and if you're looking to prep for The Turtle Hermit's Training.






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

Friday, May 15, 2015

Korra's Body Training | Tough Like The Toonz: EP 5

In this episode of "Tough Like the Toonz,"  JaxBlade shows us the exercises he would do to get a body like Korra. The key here is not magical exercises, but simple exercises done with consistency and decent form. I don't normally have criticism for Jax, but I would like to stress that you should go all the way down (full extension) on your pull-ups.






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

Monday, May 11, 2015

How to Do a One-Arm Push-up

Some tips on doing a one-arm push-up. Let me know if you have any questions. Please remember to like and subscribe on our YouTube channel as well!!



Sunday, May 10, 2015

Character Training Programs

1. Goku

Goku is one of the most famous heroes in modern fiction. He's a powerhouse and a fantastic martial artist who always wants to push himself to new levels of strength and technique. This training program will seek to emulate his training with two different approaches. If you follow either program, you'll find yourself pushing to be stronger and stronger every day. You won't always be in the gym-- most days, you'll be out in the world, using nature and training partners to become better. Goku's Training Program is a good program for those lacking the majority of gym equipment. However, if you have access to a gym, one of the programs will make full use of that, as well.  Facility or not, this is a great program to make you into the hero of tomorrow.

This program will soon be added to the Real Anime Training main blog in much greater detail than previously existed in the PDF version!

If you could donate any amount, it would be greatly appreciated. 

Friday, May 8, 2015

Airbending Strength and Conditioning

Airbending is based on the real-life martial art of Bagua Zhang.  Apparently, Bagua Zhang was never meant to be taught to beginners (Source).  Most people who would come to learn the art would have already trained extensively in another art. I think that is a testament to how technical Bagua actually is and that lines up pretty well with the fluidity and power present in the Airbenders, themselves.

If you like the training, please consider supporting us!

Just look at the little guy, concentratin' and stuff.

It is recommended that you find a qualified instructor to help you along in your training, just as with the Earthbending and Firebending versions. This workout, like the others, is not an exhaustive list of training for this martial art, but is merely a place to begin.


Airbending Strength and Conditioning

Warm-up and Stretch (Examples of from #3 on: Part 1/Part 2)

  1. Walk- 5 Minutes
  2. Basic Movements- 15 Minutes Total
  3. Waist Twists- 20 Each Side
  4. Waist Twists with Heel Turn- 20 Each Side
  5. Front-to-Back Arm Swings- 20 Reps
  6. Small Arm Circles- 20 Each Way
  7. Big Arm Circles- 20 Each Way
  8. Forward Bend Arm Swing to Overhead Arm Swing- 20 Reps
  9. Bounce and Shake- 20 Reps
  10. Forward-to-Back Quick Weight Shifts- 20 Reps Each Side
  11. Look Up and Down- 20 Reps
  12. Ear to Shoulder- 20 Reps Each Side
  13. Neck Circles- 10 Each Way
  14. Shoulder Shrugs- 10 Reps
  15. Open and Close the Chest- 10 Reps
  16. Forearm Wave- 10 Reps Each Way
  17. Wrist Twist- 10 Reps Each Way
  18. Palm-in Wrist Stretch- 10 Reps Each Side
  19. Patting the Air- 5 Reps Each Side
  20. Hip Circles- 10 Each Way
  21. Torso Circles- 10 Each Way
  22. Knee Circles- 10 Each Way
  23. Knee Rotations- 10 Each Way
  24. Knee Slap and Hip Raise- 10 Reps
  25. Ankle Rotations- 10 Each Way
  26. Standing Single Leg Hamstring Stretch- 30 Seconds Each Side
  27. Palms-up Overhead Stretch to Forward Bend and Stretch- 1 Rep
  28. Standing Meditation- 1 Minute
Then, Choose 1 of the Following (see notes for exception),


1. Stance and Movement Training

  1. Walking the Circle- 20 Minutes (References: One/Two/Three)
  2. Bow Stance- 2 Minutes Each Side
  3. Horse Stance- 2 Minutes 
  4. Kneeling Stance- 2 Minutes Each Side
  5. Cat Stance- 2 Minutes Each Side
  6. Single Leg Stance- 2 Minutes Each Side
  7. Low Side Stance- 2 Minutes Each Side
  8. Twisting Stance- 2 Minutes Each Side
  9. Bladed Stance- 2 Minutes Each Side
  10. Stance Flow- 5 Minutes

2. Combat Training

  1. Palm Change Practice- 5 Minutes
  2. Reeling Silk- 5 Minutes
  3. Forms Practice (One/Two/Three/Four/Five/Six/Seven)- 30 Minutes Total
  4. Two Person Form Practice- 10 Minutes 
  5. Bagua Sparring- 10 Minutes

3. Physical Conditioning (Choose 3)
  1. 100 Squats
  2. Plank- 3 Sets x MAX Time
  3. Straight Bridge- 3 Sets of MAX Time
  4. Planche- 3 Sets of MAX Time
  5. Practice forms with Weights (bricks, hang weights from arms, weighted vest)- 30 Minutes
  6. Walk the Circle with Weights (shot put/heavy bag over head/bricks/weighted vest)- 30 Minutes
  7. Climbing- 20 Minutes (Rock, Rope, or Tree)
  8. Distance Running/Walking- 2 Hours 
  9. Run an Obstacle Race- At least 30 Minutes

Notes:

  • I've listed a great deal of video sources for forms and the warm-up exercises, so please make use of them. 
  • This workout will always start with the warm-up and stretch section and then you will choose one of the workouts below to begin. You will advance in the same fashion as the Firebending and Earthbending workouts. Eventually, you may get to the point where you are training all three workout sections in a single day, moving up to training all three sections most days of the week. 
  • In the Stance and Movement section, you can increase the difficulty of walking the circle like in the History's Strongest Disciple Kenichi workout.  Please walk the circle for several months before attempting to make walking the circle any more difficult. Make the movement second nature.
  • Add weight to any exercise you are doing at an extremely slow pace. Practice your forms and circle walking and know them extremely well before you even attempt to add external resistance. Maintaining the form is more important than the amount of weight you are holding. If your form is degrading, the weight is too heavy. 
  • For the Stance Flow, you will merely attempt to flow from one stance in the training list to another. You can stay in each stance for a few breaths or just a moment. It's your time to experiment with how the movement flow into one another. Do it slowly at first and until you become more comfortable with the movements and positions in general.
  • You may add weight to the squats when you feel relatively comfortable doing 100 full-depth repetitions. Add only 1 to 2 pounds at a time, however. 
  • The Planche is performed by placing your hands down toward your hips, while fulling extended, and raising yourself off the ground completely, with nothing touching the ground but your hands. If you cannot do this, you can start with a Tuck Planche, which means you curl your body up into a ball and raise yourself off the ground. In this way, you will not need as much core strength to get into the position. Eventually, you will be able to extend your legs more and more until you are able to hold the Planche normally. This, however, may take some time. 
  • The last three exercises are taken more from the show than actual Bagua training methods.
  • For climbing, you can break it into sets, if need be. Always climb with a partner, whether you are using a rope, a rock wall, or a tree. If possible, wear a helmet and use some sort of pad underneath where you are climbing to keep yourself as safe as possible. Ideally, you should be using climbing equipment in case you slip and fall. 
  • Distance running is to build massive endurance so that you get used to continuous movement for a long period of time. Also, endurance training will give you the lean body type that most Airbenders seem to have, as well as building your "air" as many old-fashioned trainers would say.
  • The Obstacle Course training is right out of the show. The new Airbenders in Legend of Korra are shown to run through numerous obstacles that push their ability to move and dodge. If you have a short obstacle course, just repeat it for the time listed.  You could also run a Spartan Race or a Tough Mudder, as well. If you are lacking an obstacle course, make do with what you have by trying to navigate around natural or man-made obstacles as best you can. However, please be cautious. 
That's all for today! Until next time, good luck and train hard!


Wednesday, May 6, 2015

Deadlift Demonstration Video

Demonstration of the deadlift. If you have any questions, please leave a comment here or on the YouTube video itself.  During one portion of the exercise, I do round my lower back intentionally (but not exaggerating it, because I don't wanna snap my spine) to give you an idea of what you should not do.







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

Monday, May 4, 2015

Overhead Press Demonstration

The overhead press is an extremely important movement that translates to other exercises such as the push press, the jerk, wall balls, thrusters, and handstand push-ups.






If you have any questions, leave them in the comments here or on the video. That's all for today! Until next time, good luck and train hard!

Thursday, April 30, 2015

Gray's Ice Mage Conditioning | Tough Like The Toonz: EP 4

Today, JaxBlade shows us how to lose some additional fat and condition our bodies and minds to deal with extreme cold, all in the spirit of Gray Fullbuster.  Watch the whole video to make sure you get all the tips about easing into the ice bath and warming up from the process.



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

Wednesday, April 29, 2015

Batman Workout: How to get built like the Bat | Tough Like The Toonz: EP 3

Today, on Tough Like The Toonz, Jax is taking us through a strength routine to get you big and bad like the Batman. You also get to see Jax have a bit of a conversation with himself, which is fun. Fortunately, the majority of this workout will require relatively little equipment, but there is some need of a gym if you want to do it in its entirety.







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

Tuesday, April 28, 2015

How to "Jump Good", Samurai "Jack"ed Workout | Tough Like The Toonz: EP 2

Another "Tough Like the Toonz" workout from JaxBlade. This time, Jax talks about Samurai Jack and increasing your vertical leap. Prepare to be shown how to "jump good," my friends.

Jax has got an amazing springiness to his legs, so you can definitely bet that he knows what he's talking about in this department.





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

Monday, April 27, 2015

How to Get Fast like Sonic and Rainbow Dash | Tough Like The Toonz: EP 1

JaxBlade is a long-time reader of Real Anime Training and is a Certified Personal Trainer.  Some time ago, Jax started putting together some workouts/training videos for cartoon characters.  In this first episode of the series, he tackles the speedsters Sonic and Rainbow Dash and gives us a good breakdown of exercises necessary to build speed, endurance, and agility.

Also, he reminds us to run... because f#$%ing zombies.






Pay my boy some love and go subscribe and share his stuff all over.  That's all for today. Until next time, good luck and train hard!

Monday, April 20, 2015

Check out this awesome website devoted to Sun-ken Rock!

Sun-ken Rock is about a Japanese guy that moves to Korea to be near a woman but ends up getting involved in crazy shenanigans involving rival gangs. It's funny and badass. We've even done a couple of workouts for it: Chirisan Mountain Training and Ken's Morning Routine

The guys at sunkenrock.com were awesome and posted our workouts on their home page, so you guys should do me a favor and check out their website and all of their Sun-ken Rock updates!


Tuesday, April 14, 2015

10-Minute MetCons List

Unless otherwise stated, all of these MetCons are 10 Minute AMRAPs for use with the Gravity Room Method.

MetCon #1

  1. 8 Deadlifts @ 225#
  2. 12 Pull-ups

MetCon #2

  1. 5 Thrusters @ 135#
  2. 10 Handstand Push-ups
  3. 10 Double Unders


MetCon #3

  1. 9 Deadlifts @ 185#
  2. 6  Cleans @ 185#
  3. 3  Front Squats @ 185#


MetCon #4

  1. Bodyweight Bench Press- 21 Reps
  2. Pull-ups- 21 Reps
  3. 100 Meter Farmer's Walk @ 70#/hand


MetCon #5

  1. 15 Kettlebell Swings- 2 Pood (70#)
  2. 100 Meter Sprint
  3. 15 Clap Push-ups
  4. 100 Meter Sprint

MetCon #6


  1. 20 Box Jumps @ 24"
  2. 20 Overhead Walking Lunges/side @ 115#
  3. 20 Strict Overhead Presses @ 115#


MetCon #7

  1. 10 Barbell Biceps Curls @ 135#
  2. 20 One-Arm Dumbbell Deadlifts @ 90#  (10 Each Side)
  3. 30 Weighted Sit-ups @ 45#


MetCon #8

  1. 10 Bent Over Rows @ 155#
  2. Row 250 Meters
  3. 5 Burpees

MetCon #9
  1. 12 Sandbag/Log Cleans @ 60#
  2. 50 Meter Sandbag Drag/Log Flip

MetCon #10

1-2-3-4-5-6, etc, reps until the time runs out. 1 for all three. 2 for all three. 3 for all three and so on.
  1. Bench Press @ Bodyweight
  2. Squat @ 1.5x Bodyweight
  3. Deadlift @ 2x Bodyweight



MetCons will be added to this list over time. Feel free to comment below if you'd like to get one added to the list!





Sunday, April 12, 2015

Firebending Strength and Conditioning

In the world of Avatar: The Last Airbender and Avatar: The Legend of Korra, firebenders are fast, explosive, and hot-headed (see what I did there?).  Their style of combat is based on Northern Shaolin, which relies on flexibility, power, and speed in combat.  It is very beautiful, but it can also be very brutal.

If you like the training, support us on Patreon!

That's fire.
Coming out of his foot.

And a brutal style of combat needs an equally brutal level of training. This training is based on the training a young martial artist at the Shaolin temple would receive in order to master his or her kung fu properly.


Warm-up and Stretch

  1. 1 Mile Easy Jog
  2. Stretch Kicking- 15 Each Side
  3. Forward Bend and Stretch- 1 Minute
  4. Side Splits Stretch- 1 Minute
  5. Front Splits Stretch- 1 Minute/side
  6. Big Arm Circles- 15 Each Way
  7. Arms Overhead Side Bends- 15 Each Side
  8. Trunk Rotations- 15 Each Way
  9. Choice of Stretching- 5 Minutes (see notes)
  10. Run Up Stairs and Bear Crawl Down- 10 Minutes
Then, Choose 1 of the Following (see notes for exception)

1. Stance Training (Rest 30 seconds in between each stance)
  1. Horse Stance- MAX Time
  2. Bow Stance- MAX Time Each Side
  3. Sliding Stance- MAX Time Each Side
  4. Cat Stance- MAX Time Each Side
  5. Twisting Stance-MAX Time Each Side

2. Combat Training

  1. Forms Practice/Shadowboxing- 30 Minutes
  2. Heavy Bagwork- 10 Minutes
  3. Two Person Forms/No Contact Sparring- 10 Minutes
  4. Sparring- 10 Minutes
  5. Body Conditioning- 20 Minutes

3. Physical Power and Conditioning (Choose 3)
  1. 100 Push-ups w/Feet and Hands on Blocks
  2. 50 Lengths Wrist Roller w/20# while in Horse Stance
  3. 25 Clap Push-ups/15 Pullups x 3
  4. 50 Pull-ups
  5. 300 Sit-ups
  6. 100 Sit-ups, 100 Side Bends, 100 Back Extensions
  7. 100 Strict Toes-to-Bar
  8. 50 Pistol Squats/side
  9. 200 Jump Squats
  10. 200 Squats w/partner
  11. Handstand Hold Practice- 15 Minutes Total
  12. 5 x 100 Meter Walk w/Gripping Jars

Notes:

  • If you are a beginner, please do the warm-up and stretch portion and only 1 of the three workouts.  If you want to do the other workouts, you may do so on another day. I recommend a beginner train three days a week for the first couple of months. After that, you can move to four for a couple of months and then five days a week.  You can even move to six days a week if you feel up to it, but that may be too much for you.  You will not want to do the same workout back to back in the beginning. #1 on Monday, #2 on Wednesday, and #3 on Friday, for example. This will allow you to practice each of the disciplines and advance in them without beating yourself to death or injuring yourself right off the bat. 
  • If you have been training for several months, you can do two of the workouts together, if you like. 
  • After a year or more of training, if you have grown comfortable to doing two of the workouts in one day, you may try all three in one day. 
  • I have linked a description of all the stances for the first workout, in case you are not familiar with them. 
  • If you are just beginning with the stances and cannot hold them for very long, put 5 minutes on the clock for each stance and hold each stance for as long as possible during that time limit. Once you can hold each stance for five minutes without stopping, you can revert to doing one set for maximum time.
  • In the second workout, if you don't know any Northern Shaolin forms, you can just shadowbox. You can also look up forms from that style on Youtube and practice them as best you can.
  • I recommend that you at least wrap your hands for the bag work to keep your skin from ripping.
  • Once again, if you don't have any knowledge of two person forms, you can just do no-contact sparring with a partner. This means that you will practice your techniques without making any contact with your partner and keeping an appropriate distance not to accidentally make contact. 
  • For sparring, it can be light to heavy, but try to wear gear to keep yourself and your partner from getting hurt.
  • Your body conditioning can be a variety of things from hitting and getting hit by your partner, to lightly hitting stones or wooden posts, doing knuckle push-ups, or anything that puts hard force on your body. Please start light and both volume and intensity over a long period of time. If you rush, you will hurt yourself.
  • The calisthenics do not need to be done in a single set. Just complete the total number in as few sets as possible before moving on to the next exercise.
  • It is good to vary your hand position on the push-ups and pull-ups.
  • The push-ups on blocks will increase the range of motion of the movement for you.
  • The wrist roller will be held out in front of you at shoulder height as you move the weight up and down. Make sure your horse stance is tops of thighs parallel.
  • Your side bends should have your fingers interlaced and raised above your head, palms facing up. 1 rep is bending in each direction.
  • Don't swing your body on the toes-to-bar. Raise your legs slowly until they touch the bar and then lower them slowly to the starting position. If you cannot touch the bar, raise them as high as possible.
  • Do assisted pistol squats at the beginning if you have to. You could also do very high step ups.
  • Make sure you are squatting as low as possible on all of these squats.
  • Be very careful with the jump squats and the weighted squats. If your form is not good on your squat, you could easily hurt yourself, so please stop short of the listed number of squats as a beginner.
  • For your handstand hold practice, put time on the clock and try to hold the handstand for as long as possible. It doesn't matter how many times you fall, just keep practicing. If you can get to the point of holding the position for the whole time, then try holding the handstand on your fists or fingertips sometimes just to change it up. 
  • The gripping jars should start with no more than about 20# in each jar and weight should be added slowly over time in the form of sand or steel shot. 

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

Friday, April 10, 2015

The Gravity Room Method

Training in a gravity room has long been a dream of mine and every other person who has watched Dragon Ball Z and dreamed of becoming stronger. Unfortunately, technology is not quite at the level necessary to create such a glorious masterpiece (and I don't have a few billion dollars lying around for R&D).  So, it's my job as the Anime Trainer to develop a training program to help mimic the effects and benefits of training in a gravity room. Using a Gravity Room is how Goku and Vegeta became Super Saiyans, after all.

30 times gravity can't be that bad, right?


Obviously, the answer lies in weightlifting and weighted clothing, but I can't just leave it at that. People lift weights and wear weighted clothes all the time. For example, George does 3 sets of 10 reps for Back Squat every Tuesday and Sally wears a weighted vest while she jogs and does sit-ups.  I'm sure each of you has done some sort of weight training at one point in your life and there are obviously many roads to strength depending on what your goals are.

Ideally, before starting this program, you should already be active. Preferably, you will have an understanding of the basic movement patterns found in the lifts and have already been employing them in body weight training or otherwise. If you lack mobility, fix it with Luffy, the Rubber Man, Kureha's Flexibility Workout, or check out MobilityWOD. If you possess muscular imbalances, identify what they are and correct them.

This program is about strength and mimicking being in a gravity chamber. This program may not fit your goals if you just want to run or swim or get huge.

Please read all of the notes. At the end of the post, an example of the overall schedule will be laid out.

Phase 0: Pre-Gravity Room Training

If you have not been training regularly, I do not want you to continue with the Gravity Room Method. You need to have an understanding of human movement and have experience using those movements in a training setting.

If you are new to exercise, you should begin here:

  1. Starting the Journey
  2. Ippo's Recovery Time
  3. Goku's Gravity Room Workout
  4. Luffy's Early Training
  5. Yamcha's Weight Training
  6. Sailor Moon- The Beauty Workout
  7. SNK: Cadet's Strength and Conditioning Workout
  8. Lei Wulong- Jackie Chan's Real Life Training
  9. Strength Training- The Basics- General rules for strength training.
  10. Level Zero- Apply concept for any other Real Anime Training workout. 
If you've been training on a regular basis, especially with weights, starting with the next Phase shouldn't be an issue for you at all. 

If you need help, you can comment on the post or you can send me an e-mail at realanimetraining@gmail.com.

Don't end up like Yamcha.


Phase 1: Basic Strength Program (Please read all of the notes)

  1. Lower Body: Back Squat/Deadlift/Front Squat- 5 x 5* (See notes about rep schemes)
  2. Push: Bench Press/Overhead Press- 5 x 5 
  3. Pull: Pull-up/Bent Over Row/Chin-up- 5 x 5 
  4. Abs/Core: Decline Sit-up/Good Mornings/Overhead Squat/Hyperextensions/Weighted Side Bends- 5 x 5
  5. Choice: Choose 1 exercise for any body part- 5 x 5 OR 5 x 25 Meter Carry OR 10 Minute Heavy MetCon
(Notes:

  1. If you are an absolute weight-lifting beginner, start with very light weights for the first few sessions, so that you are properly training the movement pattern of each of the lifts and only stick with the 5 x 5 rep scheme. 
  2. Your Phase 1 workout will be 2 of the first three exercise selection groups, then abs/core, and your choice of exercise. First workout would be Lower Body and Push. Second Workout would be Push and Pull. Third would be Pull and Lower Body. It would recycle from there. After you've advanced a little while into Extended Sets, it alters slightly (see Note #10).
  3. These lifts are with a barbell.  
  4. 5 sets of 5 reps, building up to 85-90% of your 5 rep max.  For instance, 1 set at 50%, 1 at 60%, 1 at 70%, 1 at 80% and 1 at 85-90%.  
  5. Begin with a warm-up set of 10 reps at about half of your first set's weight. 
  6. Rest 2-3 minutes in between each set. 
  7. You will cycle through the exercises in each group in each Phase 1 workout you do. 
  8. If you fail on your final set, drop back to your 3rd set's weight and perform 8 repetitions. Do not however, do this on days that you have extended rep schemes (see Note #9).
  9. *REP SCHEMES- On each Phase 1 Workout that you do, choose one of the first three groups of exercises to do additional work beyond 5 x 5.  The sets will be 1 x 3 and 3 x 1. That means for that one exercise for that day you will do sets of the following: 5/5/5/5/5/3/1/1/1+.  Your weight should increase, even if just 5# on each of the last 4 sets.That last set may or may not be your absolute maximum, but will be your heaviest weight of the day.  However if you still feel like you can go a little bit heavier beyond those sets, go ahead and try for additional singles, or you can start doing rack pulls or half or quarter squats. On upper body, you can use a power rack to do additional singles with a limited range of motion by only doing the top portion of the lift. On days you are scheduled for extended rep schemes, if you only get 3 reps on your fifth set (where you should have been doing 5 reps), go ahead and continue on up with another set of three and then the sets on 1. 
  10. If you do Lower Body for an extended rep scheme in one session, the next session will be Push, and the one after that will be Pull. You will then take a session off from the extended sets and start again on the following session with Push, moving to Pull, then Lower Body, then rest. The next cycle would be Pull, Lower Body, Push, rest. See the chart at the bottom of this article.
  11. When it looks as though your Extended Push sessions are going to be the same exercise, just switch to the other one. You'll see an example of it in the chart below. You don't want to only be doing extended sets on Bench or OHP.
  12. If you succeed on your final set of 5 x 5, increase your weight on the final set in the next training session by 5 pounds. Use this new weight as the basis for your build up.  If you've added 20# to your lift, your build up sets should also be slightly heavier, at least in proportion to what your initial sets were. Your extended rep scheme sets should be recorded, but will have no bearing on your weight increase for the next workout, except the next time you do the extended rep sets.
  13. The last portion, labeled "Choice," is an opportunity for you to do a heavy version of whatever exercise you would like to do. The only catch is that it cannot be one of the exercises in the rest of the Phase 1 workout. You could do Barbell Lunges, Dumbbell or Barbell Curls, Leg Press, or whatever. The main point is that it is heavy like the rest of the workout. You could even do heavy sled pushes or drags. I recommend throwing single-limb movements in here to make sure both sides of your body are doing equal work. Also, you have the option of doing a 10 minute heavy MetCon, which means you'll be doing multiple heavy lifts or one-arm/one-leg movements in rapid succession for the time period. The MetCons can be whatever exercises you like, but try to focus on heavier lifts or harder bodyweight movements. 
  14. You can add weight to the side bends by holding a dumbbell on one side or by having a barbell on your back. 
Phase 2: Maximal Weight Exposure

  1. Back Squat Hold: Top Position- 10 Seconds 
  2. Back Squat Hold: Bottom Position- 10 Seconds 
  3. Front Squat Hold: Top Position- 10 Seconds 
  4. Front Squat Hold: Bottom Position- 10 Seconds
  5. Overhead Press Hold: Top Position- 10 Seconds
  6. Overhead Press Hold: Bottom Position- 10 Seconds
  7. Bench Press Hold: Top Position- 10 Seconds
  8. Bench Press Hold: Bottom Position- 10 Seconds
  9. Pull-up Hold: Top Position- 10 Seconds
  10. Chin-up Hold: Top Position- 10 Seconds
  11. Pull-up Hold: Bottom Position- 10 Seconds
  12. Chin-up Hold: Bottom Position- 10 Seconds
  13. Bent-Over Row Hold: Top Position- 10 Seconds
  14. Bent-Over Row Hold: Bottom Position- 10 Seconds
  15. Deadlift Hold: Top Position- 10 Seconds
  16. Pick One Position Above- Max Time Hold
  17. Front Rack or Back Rack or Overhead Positions- 50 Meter Walk

(Notes:
  1. Do not move into Phase 2 until you have been lifting regularly for at least six months. Static holds of this nature should not be done by absolute beginners due to the amount of weight being worked with. 
  2. Ideally, you should be using a power rack with self spotters to do this portion of the training. It will make your life a million times easier. Do not do these movements on a Smith Machine.
  3. Use only weights for Phase 2 that correspond to at least tops-of-thighs-parallel squat, a competition height deadlift, and a normal bench press, overhead press, and pull-up. 
  4. The weight on each of these positions is going to be different. However, there will be a thread of consistency running through the training. On each of these positions, your starting weight will be 100% of whatever weight you were using to train those movements during the Basic Strength Program. However, you will be calculating the weights for this Phase based on the final set of the 5 x 5 and NOT the extended sets. Once you are able to complete this session using 100% of the weight of the lifts from the Basic Strength Program (which, I'm sure that you will be able to, because you will be moving that weight for 5 repetitions already), increase the weight of each of these positions to 105% of the weight of your current lifts in the BSP. That means the weights will be higher due to the percentage increasing and because your poundages should be increasing in your Strength Sessions. If your 5 reps on the BSP was done with 100# this week, that means you will be holding the positions for that lift with 100#. However, next time, due to the increase of the weight (105#) and the percentage (105%), you will be holding 110# instead of 105#. 
  5. Maintain proper body alignment at each position on this list. Keep your core braced. 
  6. You may treat each lift's hold (top and bottom) as separate from the other lift's holds, e.g.- back squat vs. pull-up. You may be at 120% on one lift, but 110% on another. 
  7. You will be able to hold more weight on the top position of squats and presses and the bottom position of the pulls than you will their counterparts.This is natural. Just remember to keep track of each individual position's percentage. You may be at 105% at the bottom of your squat and 120% at the top. This is normal.  At the bottom of the bench press and the overhead press, the bar should be supported by your hands and NOT your chest. It may touch your chest, but the weight should not rest there. 
  8. To get into the bottom of the squat, you'll most likely want to start in the top position and lower yourself into the bottom. If you try to get into position from the bottom, you'll have a very hard time getting your body properly braced and you'll most likely be trying to hold that weight from a broken-down position. When you lower yourself, make sure you maintain a tight core and muscular tension in the legs, glutes, and hips.
  9. The bottom of your squat should ideally be with the crease of your hips below your knees. Tops of thighs parallel is the bare minimum for a successful lift in the squat. 
  10. To get into the top position of the deadlift, use the power rack and do a very short Rack Pull to get to the top of the motion. Your Rack Pull should be only about 2-3 inches.
  11. This workout should be paired with another workout during the day, but should be shorter or of lower intensity than other regular workouts. You can do the workout before or after the Phase 2 training session. You can either pair the Phase 2 session with a normal workout with volume or weights cut in half or you can pick a shorter workout that is higher in intensity. 
"This was a terrible idea!!"



Phase 3: Daily Weight Exposure

  1. You may not start this section until you have reached an average of 1.5x your bodyweight on all of your main lifts, i.e.- the first three groups. The pull-up and chin-up just have to add half your bodyweight in addition, since you're already pulling your bodyweight up, but not on the squats, because (well) squats. After all, your lower body is super strong, so don't cheat it.  Average out all the weights of all your lifts and see if it equals 1.5x your bodyweight. The goal of this is to make sure that you are not neglecting any of your lifts. 
  2. Wear 5% of the highest weight you have held in the Maximal Weight Exposure section. Your first weights should be added center-of-mass up to at least the first 25#.
  3. Examples of weighted clothes you can wear are: vests, ankle weights, wrist weights, weighted shorts, weighted shirts, weighted shoes, weighted gloves, weighted helmets, and weighted belts. The preferable weights are ones that are going to be more center-of-mass, like the shirts, shorts, vests, and belts. Acquire and add weight to those first and then acquire and add weight to the extremities. 
  4. Ideally, this weight will be worn the majority of the day and may be worn while you train, but not during your Phase 1 and Phase 2 workouts or any other workout that is about lifting maximal weights. Workouts that are not about lifting maximal weights, however, are fine, e.g.- bodyweight, running, sprinting, climbing or non-maximal lifting workouts. If you have a job where you cannot wear a weights or you are absolutely sedentary at work, just wear them while you are at home, running errands, doing chores, and during your training. 
  5. The weights will obviously make your non-lifting workouts more difficult. That is the point. We are adding additional resistance to your other workouts to increase your performance on top of your previously built strength base. 
  6. As you can see, you will not be wearing a ridiculous amount of weight here: even if you were able to hold 1,000# at the top position of the squat, you would only be wearing 50 pounds around on a regular basis. But imagine what you would feel like after wearing weights for weeks or months during all of your non-maximal lifting training and then not wearing them. How light would you feel? How much faster would you be? How much higher could you jump? How much longer could you go? Studies show that wearing a weighted vest during your training can improve speed, vertical leap, and endurance and that wearing a weighted vest during your every day activities improves basic agility. For instance, at the beginning of DBZ, Goku is wearing (arguably, depending on the source) anywhere from 140-250#. Now, he can plainly lift far more than this, as he has lifted huge trees, cars, and stones over his head. If you were to calculate the highest weight Goku would hold following the strategy I laid out, he could have held upwards of 5,000# as a maximum hold. That's a reasonable amount given that his power level was around 400 without the weights on when he fought Raditz.
That moment when you take off the weights and your power level jumps 70 points.


The Program


Example (please note that "Other" is a choice of exercise or MetCon)-


Mon
 Tues
 Wed
 Thurs
 Fri
 Sat
 Sun
 Week 1
 BS
5/5/5/5/5/
3/1/1/1+
Bench Press
5 x 5
Decline Sit-up
5 x 5
Other: Overhead Lunges
5 x 5


 Cardio
OR
Recovery
OR
Mobility
(Can do 2 of above together if easy)
OHP
5/5/5/5/5/
3/1/1/1+
Pull-up
5 x 5
Good Mornings
5 x 5
Other: Muscle-ups
5 x 5
Phase 2 
Workout
+
Choice
Choice of 
Real 
Anime Training Workout
 Cardio
OR
Recovery
OR
Mobility
 Recovery
Week 2 
Deadlift
5 x 5
Bent Over Row
5/5/5/5/5/
3/1/1/1+
Overhead Squat
5 x 5
Other:
8 Deadlifts @ 225# and 12 Pull-ups
10 Min AMRAP
Phase 2
Workout
 +
Choice
 Cardio
OR
Recovery
OR
Mobility
(Can do 2 of above together if easy)
Front Squat
5 x 5
Bench Press
5 x 5
Hyperext.
5 x 5
Other:
One-arm Push-up
5 x 5
 Cardio 
OR
Recovery
OR
Mobility
OR
Choice
Choice of
Real Anime Training Workout
Recovery


Mon
 Tues
 Wed
 Thurs
 Fri
 Sat
 Sun
 Week 3
 Bench Press
5/5/5/5/5/
3/1/1/1+
Chin-up
5 x 5
Weighted Side Bends
5 x 5
Other: Sled Pull
5 x 25 Meters


 Cardio
OR
Recovery
OR
Mobility
(Can do 2 of above together if easy)
Back Squat
5 x 5
Pull-up
5/5/5/5/5/
3/1/1/1+
Decline Sit-up
5 x 5
Other: Pistol Squats
5 x 5
Phase 2 
Workout
+
Choice
Choice of 
Real 
Anime Training Workout
 Cardio
OR
Recovery
OR
Mobility
(Can do 2 of above together if easy)
 Recovery
Week 4 
Deadlift
5/5/5/5/5/
3/1/1/1+
OHP
5 x 5
Good Mornings
5 x 5
Other:
Barbell Push Press
5 x 5

Phase 2
Workout
 +
Choice
 Cardio
OR
Recovery
OR
Mobility
(Can do 2 of above together if easy)
Bench Press
5 x 5
Bent Over Row
5 x 5
Overhead Squat
5 x 5
Other:
Standing Ab Wheel Rollout
5 x 5
 Cardio 
OR
Recovery
OR
Mobility
OR
Choice
Choice of
Real Anime Training Workout
Recovery
Notes:

  1. Cardio, Recovery, Mobility, or "Choice" workouts can be Real Anime Training workouts or another workout.  
  2. Cardio Workouts to choose from.
  3. Recovery Workouts to choose from.
  4. Mobility Workouts to choose from.
  5. Your Recovery/Mobility Days are good days to work on muscular imbalances such as an anterior/posterior/lateral tilt of the hips or rounding of the thoracic spine (upper back). 
  6. Remember to warm-up and work on mobility before your workouts and to cool down and stretch afterwards. 
  7. If you don't recover, you don't get stronger. Remember that. 
  8. Pick your other workouts in accordance with your goals, be they sport, strength, endurance, or otherwise. If the workout doesn't fit your goals, don't do it. 
  9. Please understand that trying to simultaneously increase everything at once (speed, strength, endurance, flexibility), specifically in one workout, will not work as well as increasing one, then another, then another, while the ones you are not increasing are merely at a maintenance phase. 
  10. Your chosen workouts should also seek to hit your muscles from another angle, so try to pick workouts that have exercises in them that hit the same muscle groups, but differently. For instance, you could select a workout with heavy lunges or carries for your legs and back, you could select a workout that has one-arm push-ups or handstand push-ups for your pushing, and choosing a workout with seated rows, climbing, or even grappling for pulling.  Don't kill the same movement patterns over and over again. You'll notice that if you branch out and train hard and heavy with the same muscle groups in different ways, that you can continue to progress without a rest longer than if you just used a single movement pattern. 
  11. If you are not in Phase 2 yet, then just do whatever workout you would choose for that day. 
  12. The days on and off repeat every two week in the same fashion. That does not mean that the exercises or the Extended Sets repeat in the same way, however. 
  13. At 12 or 16 weeks of training, it is recommended that you take a de-load/recovery week, or one of each, if you need it. During the de-load, you will perform all of your normal movements, but at no more than 50% of what you normally would do. Keep the reps the same, just lighted the load. During a recovery week (if it is a separate week from your de-load), you would focus on each movements, light cardio, foam rolling, stretching, and getting additional rest or sleep. However, if you feel as though you are stagnating or getting burnt out, please take a de-load or recovery day, so that you can heal and get back to it. Most times, if you are recovering properly during your normal training schedule de-loads are not needed unless you have been training for a few years.
  14. I left a lot of room for choice in this program, specifically so that people could modify it to their own needs or desires, while still training strength and getting acclimated to heavy weights. If you need to recover, make sure you use the days listed in the schedule for recovery.
  15. If you have to modify this program due to your sport, please feel free to do so. You may need to collapse all of the lifting (Legs-Push-Pull-Core) into a single day because you're already doing so many other things. Many martial artists have to only lift 1 day a week in order to preserve their energy for skill training. 
  16. You may also completely drop off the additional "Other" exercise if you have sports practice or if you need to get in additional skill work instead. Remember: strength training is secondary in high skill sports!!
  17. Please feel free to ask any questions you may have about the program, it's implementation, or about how it might relate to your goals. However, if you are not quite sure where to begin, you may benefit from a Personalized Training Program.

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

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