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!

Sunday, July 12, 2015

Maito Gai's Basic Training

Before Rock Lee was the king of training, Maito Gai paved the way with his self-rule and devotion to Taijutsu. His father, though not a strong ninja, imparted to Gai the importance of hard work and effort and with very little talent, the young boy grew into the rival of the genius Kakashi.

Somebody had to be this awesome.
Guess it's me.
This workout is based on the training that we see Gai doing during flashbacks. As in everything, know your own body and stop if you have to.  You can always make the workout easier!

Maito Gai's Basic Training

  1. Run 10km
  2. Handwalk 500 Meters
  3. 500+ Push-ups/Fingertip Push-ups 
  4. One Leg Forward Hops- 100 Meters Each Side
  5. Wall Sit- 5 Sets for MAX Time
  6. Double Lateral Hops- 100 Each Side
  7. 500 Punches to Striking Post/Heavy Bag
  8. 500 Kicks to Striking Post/Heavy Bag

Notes:
  • Do the workout in this order with 3-5 minutes rest in between each exercise. This workout will take you a few hours, so make sure you have water, electrolytes, and carbs to get you through it. Eat a good meal about two hours before you start training. Eat well after. 
  • Feel free to scale this back, as it is quite a bit of volume. Try a quarter of the distances and reps at first and then work your way up. If that's too much, try 1/10th of distances and reps. 
  • You may choose to use the concept of the Self-Imposed Rule during this workout. If you feel as though you may be coming close to a Personal Record on a particular exercise, but you are not sure if you can complete it, that would be a good time to challenge yourself. You can add it directly after whatever exercise you're doing or you can tack it on to the end of this workout.
  • Vary your course on your run. Run on flats sometimes, run on trails, run on roads, run up hills. Make it different. 
  • For the handwalking, it is very unlikely that you will be able to do all 500 meters of it in one go (at least not for a very long time).  Break it up as much as you need and remember that you can scale the whole workout back if you need to. 
  • On the push-ups, you should try to do as many as you can before you fail. Getting 500 push-ups is one set is going to be very, very hard, so you can try to break it up into as many sets as you need. You can mix up the push-ups between normal and fingertip as you like. If you ever get to be able to do 500 normal push-ups in one set add a total of 500 fingertip push-ups following the completion of the 500 normal push-ups for a total of 1,000 push-ups. 
  • One Leg Forward Hops are pretty simple. Stand on one foot and hop forward for the listed distance. Switch sides and repeat. 
  • For the wall sit, your hand can be behind your head, crossed over your chest, or held out in front of you. Your thighs must maintain 90 degrees the entire time. Rest 30-60 seconds between sets. 
  • For Double Lateral Hops, you'll get in a slightly lowered stance with your feet a little wider than shoulder width. Use on leg to push off to one side two times and then immediately spring off in the other directions twice. That will be 1 rep on each side. 
  • With at least hand wraps on, hit a heavy bag or a striking post with 500 total punches and then 500 total kicks. 
That's all for today! 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

First Steps | Origin Story | Episode 1

It's like an anime montage, but slowed down!  Watch as John Duffy becomes the hero he was always meant to be, while saving his own life ...