Saturday, December 31, 2016

One-Punch Training Program- Week 55

Week 54 is here!

Day 379

  1. 10 One-Arm Hindu Push-ups (Per Side)
  2. 90 Hindu Push-ups
  3. 10 One-Leg Hindu Squats (Per Side-- Use a box if you have to)
  4. 90 Hindu Squats
  5. 10 km Running 
--Complete in as few sets as possible



Day 380

  1. 100 Ring Push-ups
  2. 100 Decline Sit-ups (at least 45 Degrees)
  3. 100 Jump Squats
  4. 10 km Running on Hilly Terrain
--Complete in as few sets a possible


<<HERO EVENT-- 10,000 Cat-Sized Bees are attacking the city. Blow them all away with a single strike while dodging stings!
  1. 100 Full Power Strikes (Any) to Heavy Bag
  2. 1 Burpee
--100 Rounds>>




Day 381

  1. 100 YTW Push-ups w/10# Wrist Weights
  2. 100 Sit-ups to One-Leg Glute Bridge w/10# Ankle Weights (50 per side)
  3. 100 Jump Squat Pull-ups (Use the momentum of your jump to help you pull yourself over the bar. If you cannot get your chin over the bar on all the reps, just give your best attempt.)
  4. 10 km Running at Easy Pace
--Complete in as few sets as possible



Day 382

  1. 15 Push-ups
  2. 15 Sit-ups
  3. 15 Squats
  4. 10 Push-ups at + 5# from Last Week
  5. 10 Sit-ups at + 5# from Last Week
  6. 10 Squats at + 5# from Last Week
  7. 5 Push-ups at + 5# from Last Week
  8. 5 Sit-ups at + 5# from Last Week
  9. 5 Squats at + 5# from Last Week
  10. 3 Push-ups at + 5# from Last Week
  11. 3 Sit-ups at + 5# from Last Week
  12. 3 Squats at + 5# from Last Week
  13. 1 Push-up at + 5# from Last Week
  14. 1 Sit-up at + 5# from Last Week
  15. 1 Squat at + 5# from Last Week
  16. 10 Push-ups @ 50% Heaviest Weight Lifted Today
  17. 10 Sit-ups @ 50% Heaviest Weight Lifted Today
  18. 10 Squats @ 50% Heaviest Weight Lifted Today
  19. 56 Push-ups
  20. 56 Sit-ups
  21. 56 Squats
--Complete in as few sets as possible, then
  1. 100 Meter Jog
  2. 100 Meter Sprint
  3. 100 Meter Jog
  4. 100 Meter Backpeddle
  5. 100 Meter Sprint
--20 Rounds



Day 383

  1. 100 T-Push-ups
  2. 100 Sit-ups w/3 Punches
  3. 100 Squats to Side Bend (50 Each Side)
  4. 10 km Running
--Complete in as few sets as possible



Day 384

  1. 10 Push-ups w/105#
  2. 10 Sit-ups w/105#
  3. 10 Squats w/105#
  4. 1000 Meter Run w/45# Vest
--5 Rounds, then
  1. 5 Push-ups w/105#
  2. 5 Sit-ups w/105#
  3. 5 Squats w/105#
  4. 500 Meter Run w/45# Vest
--10 Rounds



Day 385

Same as Day 336 on Week 48.

Friday, December 23, 2016

5 Times Anime Taught Us the Gift of Giving

With Christmas quite literally around the corner, I began to mentally scroll through my head all those precious scenes in various anime devoted to the trope of buying your loved one that something special. I'm sure the trope is familiar to many of you. Person A needs that extra special something for Person B. Person A wracks their brain, asks all their friends for advice, goes to every store in town, etc., to come up with something that is just right. Hilarity and heartfelt moments to follow.

With that picture in mind, here are 5 Times Anime Taught Us the Gift of Giving.

5. Shiro plays the piano with Hina - Ouran High School Host Club

In a "reverse-harem" anime that takes great joy at mixing heartfelt moments with making fun of itself, we have episode number 6, "The Grade School Host is the Naughty Type!" an episode devoted to the story of a young boy named Shiro.

Shiro is a young boy who is deeply upset over the fact that his crush, Hina, will be moving away soon. In his desperation to show her how much he cares about her, he seeks out one of our main characters, Tamaki, a vain, lady's man who, believe it or not, actually has a heart of gold. It takes the majority of the episode for Tamaki to realize that Shiro's pleas of trying to "woo women" were really just his poor worded attempts at trying to find a way to win the heart of the classmate he adored. Once our slow, but lovable Tamaki realized this, it was easy to discover that all Hina wanted was to play the piano with Shiro again before she had to move, but Shiro was unskilled at the piece Hina had been wanting to play with him. Tamaki, a rather adept piano player himself, then devotes serious attention to teaching Shiro how to play the piece. In the end, Shiro was able to play with Hina before she had to move, thus giving her the only gift she really wanted from him to begin with.


She is ready to be wooed.

The Lesson ~ Nothing is more valuable than quality time.

4. Shingo makes Mika a pig...I mean...a Sailor Moon figurine - Sailor Moon

In this magical girl series, Sailor Moon, aka Usagi, has a little brother to whom this episode, "Shingo's Love: The Grieving Doll", is largely devoted. Her little brother, Shingo, in a moment of insecurity from being picked on, makes a mistake that causes the a doll to shatter to pieces on the floor. It just so happens that this doll was carefully crafted by his friend, and was so precious to her, especially since it had recently won a very renowned reward for its design.

Shingo's heart is immediately broken but he fails to properly apologize for his action. As he's walking home, he remembers to himself how much Mika, his friend, loves Sailor Moon. He decides to use clay to make her a Sailor Moon figurine. He works very hard on it and works up the nerve to bring it to her, in the hopes that it makes it up to her. Unfortunately, a monstrous youma shatters it before it can ever be received, but he was able to help save her life instead, which Mika was, of course, very grateful for.

In the end, Mika ended up making Shingo a Sailor Moon figurine, and isn't that what Christmas is really all about?

The Lesson ~ Sometimes you have to be brave to give to others.

3. Ikaros buys a watermelon...for herself... - Heaven's Lost Property

Heaven's Lost Property is a wonderful mixture of ecchi silliness and science fiction drama. In, "Shoot Out! Fishing At the Jumbo Carnival of Dreams", episode nine of this series, an angeloid named Ikaros is given an allowance by her "master". She is so thankful that, despite him telling her to spend it in whatever way she wants, she asks each of their friends advice on what to get for Tomoki, the one she calls master, to show her appreciation for him.

After a great deal of emotional turmoil over the decision, Ikaros finally buys herself a watermelon, the one thing she loves most, after her master, of course. Tomoki ends up being so pleased that she spends the money on herself, that that ended up being a gift to him in and of itself, in its own strange way.

If you've not seen the series, I promise you're underestimating just how much she loves watermelons.

The Lesson ~ The best gifts think first of what the recipient wants.

2. Trunks and Goten give Videl "cosmetics" - Dragon Ball Super

Dragon Ball Super (if there are even any of you that aren't watching this amazing series right now) extends the story of Dragon Ball into a time period where all is at relative peace and our beloved collection of protagonists have come together to live happy, fulfilled, and interconnected lives.

In episode one of Dragon Ball Super, "The Peace Reward - Who Will Get the 100 Million Zeni?", we're privy to a precious scene where Goten tells Trunks that he wants to get Videl something nice now that she's married to his big brother. They first try the jewelry store and are completely unimpressed by the size of the gems that are available. Next, after some pondering, they try a cosmetics store, but it's all too expensive (as if the jewelry wouldn't be!). At the jewelry store, they overhear an old man talking about the regenerative properties of the springs in his home village. Elated, the boys head off to find it and eventually return to Videl's and Gohan's home with a big glass jug of water they call "cosmetics". Videl's very kind, plays along, and thanks them greatly for the excellent skin care they've given her.

Nothing says "Congratulations on your marriage!" like...water......

The Lesson ~ It's always the thought that counts.

1. Juvia knits Gray a scarf - Fairy Tail

Fairy Tail is an amazing series that combines excellent character development with highly interconnected stories while still taking time to be absolutely, off-the-wall, ridiculous from time to time. It's the story of a wizard guild of closely knit wizards who always have each other's backs. In this world, wizard guilds are sought out for various jobs that need doing, but sometimes the series takes a break to do slice of life, wizard style.

In episode 45, 413 days, a very excitable and cheerful young psychopath woman named Juvia reveals that it's the 413th anniversary of the day she met her dear Gray-sama. Now, to be clear, there is no "official" relationship between Juvia and Gray, but, just try telling Juvia that. She asks everyone advice but everyone is far too eager to say what they'd want instead of being helpful as to what Gray would want, you know, for the 413th anniversary that he doesn't know about. After trying and positively failing to make a cake, Juvia realizes that making her precious Gray-sama a gift doesn't have to be done in a way that she has absolutely zero skill in, and thus, sits down to knitting him a rather handsome, gray scarf. (Get it? It's gray. Hahahaha!)

I love Juvia to death but I have to admit she's just a tad obsessive.

Unfortunately for Juvia, this particular date was also the anniversary of a rather painful memory for Gray, the death of someone who practically raised him. He rebuffs her gift rather coldly and she's left confused until the weight of the date is explained to her.

Fortunately, later in his wandering sorrow, Gray recalls the first time his teacher, Ur, gave him a scarf, well before he learned ice magic and became largely impervious to the cold. In his moment of grief he rushes to where Juvia had given him the scarf, scoops it up, and puts it on, and promptly apologizes to her the next day.

The Lesson ~ Gifts from the heart touch the deepest.


So here, on Christmas Eve's eve, remember that the gifts we give and receive this holiday season come from the heart in the best way we each know how, and cherish them for that reason in and of itself. Anime has taught us so much about training these past few years, but it has so much more to offer us. Merry Christmas, everyone.

Thursday, December 22, 2016

Embracing Brutality

Living in a civilized society, it's rather easy to forget that brutality is part of life.  We are sheltered from the constant conflict that exists in many places in the world.  There are places that haven't known a real peace in thousands of years and people that have lived their entire lives, however short, in the devastating wake of war and tyrannical oppression.

We get glimpses of it.

A man kidnaps a couple and forcibly cages a woman in his home, the authorities finding several dead bodies on his property. National news brings your attention to a woman who has drowned her own children in cold blood. Gunshots ring out in an historic church in a coastal city, leaving faithful attendees as casualties.  These events all happened in my own State of South Carolina.  Just think for a moment of the things you've heard of in your own towns and cities.

Riots. Police brutality. Gang violence. Rapes. Human trafficking. Terrorism.

These are the atrocities of human existence!  And, yet, how many of us have actually encountered these things face-to-face?  Some, to be sure, but the majority of people in civilized society have been spared (thank God) the horrors of which the human species is capable.  We are protected from them to the point that we turn a blind eye to even their possibility and, as such, fail to recognize when they are occurring or fail to guard ourselves against them being thrust upon us. You turn a corner and find yourself face-to-face, ready or not, with violence and death.

Violence comes whether you prepare or not.
But there are people whose memories are painted with blood and punctuated with tragedy. They understand something about life that most of you reading this will never truly understand (and if you do, I'm sorry):

Life is fucking brutal. 

Thomas Hobbes referred to this state of nature as being "nasty, brutish, and short."  Humanity, for all its structures of government, teachers of morality, and religious fervor, maintains its status as a species full of violent reprobates. It earns these accolades with flying colors.

In every place humanity has existed, we've enslaved our fellow humans; we've ignored the cries of the innocent; we've left the destruction of towns and cities and animal habitats and entire species as a monument to our depravity. No matter where you look, no matter where you go, no matter what you do-- danger is there. There are no safe spaces. 

What, then, do we do when faced with this truth of existence?

I propose that we accept it as a part of life. To deny it is naivety to the highest degree. Instead of ignoring or rejecting brutality, we ought to embrace the brutality of life as one of its primary features.

Embrace the brutality, you say?

Now, please understand that I am not saying that we ought to participate in the brutality that leaves such devastation upon the pages of our history. I'm saying that it would do us good to recognize that brutality is merely an ever-present, innate aspect of living in a world where creatures have to devour each other to survive, even down to the smallest single-cell organisms. Knowledge of this brutality is a weapon against it. To prepare for war is to preserve the peace.

Think about the movies you've seen where there's a town under the control of a despot and the hero (or heroes), after understanding the reality of the situation, fight back and unseat the tyrant from his high place and free the people. Without the acceptance that there are some people who do not care about the preservation of life or who they hurt, as long as their own passions are sated, we sit in weakness, hoping to reason with those we've already posited do not care about the same types of values we have.

In the movie, Enter the Dragon, the character Han speaks these words, which have always resounded within me:

"It is difficult to associate these horrors with the proud civilizations that created them: Sparta, Rome, The Knights of Europe, the Samurai... They worshiped strength, because it is strength that makes all other values possible. Nothing survives without it. Who knows what delicate wonders have died out of the world, for want of the strength to survive."

While spoken by the villain of the movie, Han understood that strength is the tool by which civilizations maintain order and promote the values of love, mercy, forgiveness, tolerance, and equality.

If you'll remember, Frieza cares little for any of those values.

Once you've accepted that brutality is an inevitable part of life, you'll probably be affected by the weight of that realization. You might be terrified, which is reasonable in understanding that, as the Joker put it,

"All it takes is one bad day to reduce the sanest man alive to lunacy. That's how far the world is from where I am. Just one bad day."

Think about all the people in your life. Parents, siblings, friends, and lovers alike. They all have dream and aspirations, but they all have fears and that one thing that if someone said or did to them that they would be broken or snap. They don't always know what it is, but it's there. All it takes is that one thing to be laid, stinging-bare, open to the world and even the most civilized person will turn into as much of a savage as a human can be.

Let's review, shall we?


Life is fucking brutal and we're not that far away from that brutality. 

Alright. Now that we've covered the reality of living in our world, past all the sugar-coatedness that is Society, and our possible reaction to it, let's talk about what our reaction should be.

If you were terrified or if you weren't, that's fine. Your next step after understanding that brutality is just a part of being alive in a world with 7 billion other human beings is very simple. Go back and read the words of Han.

That's okay. I'll wait.

Those words may have awoken a fear in you, but the beauty of those words and the words of those who have shared the horrors of this world with us, is that the answer lies in the same place as the problem. Theodore Roosevelt said, "Speak softly and carry a big stick; you will go far."

Carry the stick or become the stick.

Live in society. Build it up. Maintain the positive values of love, peace, charity, tolerance and every other good and pure thing you can think of. Eschew the expression of brutality on a grand scale.

Heal the sick. Feed the hungry. Clothe the poor. Protect the weak. Avoid war, if possible.

BUT, on a personal level-- EMBRACE BRUTALITY!

Subject yourself to the things that will create the type of strength that the wicked would use to kill and destroy and subjugate. Move your body. Lift things. Gain combat and survival skills.  Crush your comfort zone and burn the safe spaces.  Shape your body into a weapon for your own protection and the defense of others. If you never have to use that power, society has done its job and we can all live another day, thankful we live in the time and geographical location that we do.

But, understand something, please:  If there comes a day that calls for power that you could have provided, you'll curse the weakness in your bones and will wish that you'd reached out of the glorious lie we get to live every single day and embraced the truth of brutality. You can't bank on anyone else coming to save you or to stand in between you and the ever-present, faceless Enemy.

SGT Rory Miller said, "The only defense against violent, evil people are good people who are more skilled at violence."

Be more skilled at violence. Know your enemy by embracing the brutality that they will force upon you. As Jesus put it, "be wise as serpents and innocent as doves."

It is only the strong person that has the privilege of giving mercy to an enemy, for the weak will be overcome and his mercy will die with him.

Now that you've read this, you can either go back to what you were doing or you can go embrace brutality. I'll leave you with one last thing:

Good luck and train hard.



Sunday, December 18, 2016

Shingeki no Kyojin (Attack on Titan) Workout Master Post


  1. Cadet's Strength and Conditioning Workout
  2. Cadet's Movement Workout

Centurion Method Workout #8: The Village Idiot

The following workout is enough to make you feel like a blithering idiot. And if you can't be smart, the least you can do is be strong! Your arms, shoulders, legs, and lungs will be viciously burning at the end of this training session.

You might think so in the middle of this.


Workout #8: The Village Idiot
(Rest 30 Seconds between sets and exercises)
  1. Burpees- 3 Sets of 30
  2. Strict Pull-ups- 3 Sets of 5
  3. Push-ups- 2 Sets of 50
  4. Pistol Squat- 2 Sets of 10
  5. Triceps Dips- 3 Sets of 20

Notes:
  • Beginners do burpees without the jump. Pull-ups can just be negatives or half pull-ups. Push-ups can be on your knees, if necessary. Squats can be done with both legs or pistols to a box.
  • Advanced can use a weighted vest or do 2 or more rounds, as your fitness improves.
  • Don't attempt harder variations of the exercises until you can do the easier versions without stopping. If you're still having to do your sets of 50 push-ups in 2 sets of 25, you're not ready to add rounds or wear a weighted vest. 

Wednesday, December 14, 2016

Vegeta's Gravity Room Training- 500 x Gravity

This workout is a complement to Vegeta's Gravity Room Training and will help build further body control and strength in the movements from that previous workout. It can, of course, be used on its own or in conjunction with your current programming. This is a workout, but the principles found within this workout could theoretically be applied to any of your strength training sessions.

The concept that you'll be introduced to in this workout is referred to as Quasi-Isometric Training (or QI Training). You can find a great article written by Nate Morrison here.

Whereas Isometric training has you holding a particular position without moving or acting against an immovable object, the gist of it is that QI is moving slowly-- very slowly-- throughout the range of motion of an exercise. At the very beginning, we're talking 30 seconds concentric and 30 seconds eccentric, but it could potentially be as long as you wanted. The exercises can be loaded or unloaded, but loaded movements shouldn't go over about 60-70% of your 1RM.  Weighted or not, you're going to get very, very strong.

More gains than you can even hold.

QI can be further separated into "Active" and "Passive" QI.  Active QI will require you to squeeze muscle fibers intentionally throughout the range of motion of the exercise, which will help with muscle size, and will leave you shaking like crazy at the end of your set.  Passive QI involves relaxing as much as possible during the movement so that you are focusing on the neuro-muscular connections of your muscles to draw out the maximum amount of strength. This will take some practice. QI is said to support joints and strengthen muscles through the full range of motion of a movement, making you more resistant to injury.

My friend, James Whelan, who wrote the Avatar: The Last Airbender Waterbending Workout described to me a similar concept in the practice of taiji (Tai Chi).  When performing the forms for that martial art, the goal is to do the movements slower and slower until a form that takes a few short minutes to complete at the beginning of training takes as long as 45 minutes.  Apart from the low stances being absolutely killer on your legs, the practitioner is encouraged to imagine the slow movements of the arms and waist to be moving through water or some other thick fluid. This sounds very similar to Passive QI and would help to build the neuro-muscular connections for the movements that would later be used at high speed in combat. James once told me that in Tai Chi, you go slower to go faster, which would make sense in granting the practitioner greater strength and resistance to injury during combat.

Don't worry, I didn't forget Vegeta!!  With Vegeta training in such high levels of gravity, he would have to move very slowly at the beginning to make sure that he didn't tear his muscles, crack his bones, or destroy his joints. This workout is designed to mimic this concept. You'll start each of the following movements with the goal of 30 seconds concentric and 30 seconds eccentric for all sets before increasing time or load. Remember to breathe, with shorter, quicker breaths seeming to be more useful for this type of training.

Vegeta's Gravity Room Training- 500 x Gravity

Bodyweight Exercises (Choose 3 Exercises to apply QI for 3 Sets Active QI and 3 Sets Passive QI.)

  1. 5 Push-ups
  2. 5 Handstand Push-ups
  3. 5 Squats
  4. 5 Split Squats (each side)
  5. 5 Pull-ups
  6. 5 Body Rows
Combat Skills (Choose 1)
  1. Active QI Shadowboxing- 30 Minutes
  2. Passive QI Shadowboxing- 30 Minutes
  3. Active QI Movement Training- 30 Minutes
  4. Passive QI Movement Training- 30 Minutes
Notes:


  1. When you can perform any of the above bodyweight exercises at 30 seconds concentric and 30 seconds eccentric for all the reps and sets, increase the difficulty by either 15 seconds on each portion OR adding 5-10# in the form of a weighted vest. Eventually, you may end up doing very long set wearing a lot of weight, but progress slowly and ONLY increase the time on the movements OR the weight at one time, but not both. 
  2. Active QI Shadowboxing is very similar to the Dynamic Tension forms found in several kung fu styles, such as Hung Gar. You will perform whatever techniques you would normally practice during shadowboxing, but you will purposefully squeeze all of your muscles as you move through your strikes, blocks, footwork, and parries. If you start to cramp, back off a bit or call it a day. It will take a while before you can keep the tension in your muscles for 30 minutes at a time while practicing. Remember to breathe!
  3. Passive QI Shadowboxing is more similar to Tai Chi.  You will practice your techniques like normal, but slowly and with as little tension as possible in your muscles. Imagine yourself moving through quicksand, but do your best not to tense your muscles any more than is necessary to complete your movements. The goal in both Active and Passive QI Shadowboxing will be to take longer and longer to do movements. You will not be able to throw as many techniques, but there are other workouts for speed and increased reps. 
  4. Active QI Movement Training will involve things like bending over, crawling, kneeling, raising your hands over your head, twisting or any other type of movement you can think of. Just have fun with it. 
  5. Passive QI Movement Training is very similar to Yoga, but instead of holding positions, you will be moving through them at a very slow rate. A good place to start, if you aren't quite sure what to do, is to run through something like the Sun Salutation or doing a distance of bear crawl using Passive QI.

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

Tuesday, December 13, 2016

The Goku Training Program- Phase 2

You should go back and check out the Introduction and Overview and Phase 1 for Goku's Training Program before continuing.

You'll need all your previous equipment from the last Phase, as well as

  1. 8-16# Sledgehammer
  2. Wheelbarrow, Sled, or Prowler
  3. Barbell or Heavy Logs 
  4. Weight Plates or Heavy Rocks 
  5. Dumbbells, Kettlebells, Empty Buckets, or Farmer's Carry Bars
  6. Pool or Lake
Phase 2 is two months long and will be a stepping stone to the next Phase.  You'll add a few extra days of training that will prepare you for the type of training you'll encounter in Phase 3. You'll still do Goku's Early Training, but it will only be twice a week.  

This is you. Get used to it.
You will do Roshi's Training on Monday, Wednesday and Friday. Goku's Early Training will be on Tuesday and Saturday and will progress through the variation of that workout in the same fashion as Phase 1. 


Monday: Roshi's Training + Walk 1 Hour and Stretch
Tuesday: Goku's Early Training
Wednesday: Roshi's Training + Walk 1 Hour and Stretch
Thursday: Walk 1 Hour and Stretch
Friday: Roshi's Training + Walk 1 Hour and Stretch
Saturday: Goku's Early Training
Sunday: Walk 1 Hour and Stretch


Progression of Roshi's Training
(Rest 30 Seconds Between Sets and 1 Minute Between Exercises)
  1. Front Carry w/50 lbs 5x25 yards (Bar, Weight Plates, Rock, or Filled Bucket)
  2. Sledgehammer Swings- 25 each side
  3. Wheelbarrow Push w/100 lbs 5x25 yards (Sub out Sled or Prowler)
  4. Overhead Carry w/50 lbs 5x25 yards (Bar, Rock, or Log)
  5. Farmer’s Walk 50 lbs/hand 5x25 yards (Bar, Dumbbells, Filled Buckets or KB)
  6. Sprints 2x50 yards
  7. Swim 1/4 Mile


Above is Level 1 of Roshi's Training.  To progress, every time you complete the workout (which will be three times a week), you will increase weights and/or distance on every exercise you complete without failure.  Follow the progression below.

  1. Add 5-10# to each "Carry" until you double the weight you are using
  2. Once you double the weight using the above increments, double your distances. (25 yards becomes 50 yards)
  3. Once you've doubled the weight and the initial distances, continue to add weight to each exercise in 5-10# increments until Phase 2 is complete. REMEMBER: Only add weight if you complete the movement without failing. If you drop the weight before the set is over, you do not go up on the next workout!!!!
  4. Add 10 Swings of the Sledgehammer per side each workout during this Phase.
  5. For the sets of Sprinting, add an additional set of 50 yards to progress, until you reach 8 sets.
  6. Keep the distance on the swim the same.

At the end of Phase 2 (Two Months), take a week off the above program for one week. Still walk 1 hour every day and stretch, but feel free to do leisure physical activity, like pick-up games of sports or hiking.

Articles and Writings Master Post


  1. Martial Arts and Fighting
  2. The Limit
  3. 10,000 Hours to Mastery
  4. Can You (At Least) Save Your Own Life
  5. Can You (At Least) Save Your Own Life: Part 2
  6. On Strength
  7. Training to Go Super Saiyan
  8. The Daily Grind: Why You Don't Need a Rest Day
Posts will be added to this list as they are completed.

Wednesday, December 7, 2016

Centurion Method Workout #7: Cuchullain

Named after a hero of Scottish Folklore, who was known to transform in the heat of battle into a ravenous monster of a warrior, unable to separate friend from foe. By the end of this workout, you'll have the same problem.  Through the sweat in your eyes, you'll see images of things that just need to be crushed and tossed out of your way.  This workout will help sculpt the warrior beast scratching in the back of your brain until he becomes strong enough to tear the door down and make his way across the threshold of your psyche.

Until then... enjoy!

Workout #7: Cuchullain
(30 Seconds Rest Between All Sets)

  1. Weight Lift Burpees- 3 x 10 Reps 
  2. Weighted Bag Box Jumps- 4 x 5 Reps
  3. High Jump Squats- 3 x 20 Reps
  4. Broad Jump Squats- 3 x 10 Reps
  5. Single Leg Squat Hops- 3 x 8 Reps
  6. Jumping Pull-ups- 3 x 5 Reps

Notes:
  1. If you are new to exercise, do all the exercises without jumping and replace the box jumps with step-ups.
  2. For Weight Lift Burpees, perform a Burpee with a 20kg (~45#) weight in front of you. As you stand up, grab the weight and jump with it as you raise it overhead.
  3. You will wear a backpack of some sort for the Box Jumps with at least 20kg of soft weight (like a sandbag). You will squat down to full depth, jump on the box, stand up all the way and then jump off the other side into a squat. That is one rep.
  4. You should be trying to jump as high as possible on each High Jump Squat. 
  5. For the Broad Jump Squats, make sure you squat first before jumping as far as you can ahead of yourself, landing in a squat. Stand up all the way to complete the rep. 
  6. For Single Leg Squat Hops, you will stand on one leg, with the other out in front of you. If you've done Pistol Squats, this is the same thing, however, as you come out of the bottom of the squat, do so explosively so that you hop at the top. Switch legs and repeat for 1 Rep. If you cannot do one-legged squats, you may do them to a box as a one-legged box squat/sit and stand.
  7. For jumping pull-ups, squat down and jump up to the pull-up bar, pulling until your chin reaches over the bar. 

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

Friday, November 25, 2016

Centurion Method Workout #6: That Awful Sneer

This workout is a ton of fun, because it just leaves you dripping with sweat, muscles burning, and with that awful sneer of you beating your ass during a training session. You'll need a pull-up bar or something to do pull-ups on, but no other equipment.

Workout #6: That Awful Sneer

  1. 5 Strict Pull-ups
  2. 10 Push-ups
  3. 10 Squats
  4. 5 Burpees
--10 Rounds

Notes:
  • For beginners, you can do negative pull-ups or jumping pull-ups, kneeling push-ups, and half squats.
  • To make the workout harder, do harder variations of the exercises above, such as clapping push-ups, jump squats, or burpees with various jumps like broad jumps, high jumps, or star jumps. You can also add a weighted vest.
  • Make sure you keep your form perfect on all of these exercises, because once you get a few rounds in, if you're trying to get through it super fast, but your form is slipping, you're likely to hurt yourself. 

Tuesday, October 18, 2016

Issei's Beginner "Devil's Pawn" Training (Highschool DxD)

Highschool DxD is a mix of supernatural/religious lore thrown right along side a generous helping of fan-service. The main character, Issei, is blessed with a special ability that makes him very valuable, but he's extremely physically weak and, therefore, not particularly useful.  At first he decides that he's going to train himself to get stronger, but quickly gives up on that, before his training is taken up by Rias, the heiress to a high-ranking devil family.

This workout is based on the things we see both Issei and Rias program for training.

He looks pretty badass here.
Don't expect a lot at the beginning. 


Issei's Beginner "Devil's Pawn" Training

  1. Pull-ups to Failure
  2. Deadman Hang to Failure
  3. Run 1 Mile, as fast as possible
  4. Seated Split Stretch- 5 Minutes
  5. Push-ups to Failure
  6. Plank to Failure

Note:
  • This is a very beginner-level workout. 
  • Do as many pull-ups as you can, then hang from the bar until your grip gives out (Deadman Hang)
  • If you cannot perform any pull-ups at all, just hang from the bar as long as you can until you fall. Do this twice. Once for the set of pull-ups and once for the set of Deadman Hang.
  • If you have to walk during the run, that's fine. Just do your best to get the mile done in as fast a time as possible.
  • On the Seated Split Stretch, slowly try to push your legs out wider and lean forward as much as you can during the 5 minutes. Do not hurt yourself, but try to push your flexibility. 
  • Finally, do as many push-ups as possible, before finally holding the top of the push-up position as long as possible. 
That's all for today! Until next time, good luck and train hard!





Saturday, October 15, 2016

Centurion Method Workout #5: Couple's Night

This Centurion Method workout is a partner workout! If you don't have a partner, keep a timer handy so that you can know how long you need to do the corresponding exercise.

Workout #5: Couple's Night

  1. 3 x 20 Burpee Clock --- Plank 
  2. 3 x 20 Pull-up Clock --- Bear Crawl
  3. 3 x 1 Minute of Slow Leg Raises --- Rest
  4. 3 x 1 Minute of Inch Worms --- Rest
  5. 3 x 1 Minute of Frog Leaps --- Rest
Notes:
  • To explain, you will perform 20 Burpees while your partner is planking. When you get to 20 Burpees, you will switch and you will plank while your partner does 20 Burpees. Same thing for Pull-ups and Bear Crawls. Repeat 2 more times for a total of 3 sets per partner.
  • On the last three exercises, one partner will exercise for the listed time and the other partner will rest. You will then switch. 
  • You can do leg raises lying flat on the ground or hanging from a bar. Try to do them as slow as possible.
  • For Inch Worms, you will hinge at the hips with your legs straight, walk your hands out to the push-up position, then walk your feet up to your hands while keeping your legs straight. Stand up to complete one rep. Repeat for listed time.
  • Frog Leaps are performed by squatting until your hands are on the ground and then exploding up into the air. Land and repeat.
  • To make this harder, double the sets. 

Sunday, October 2, 2016

Weedle Line Yoga Set

Check out Bri doing Pokemon Yoga with the Weedle Line Yoga Set! This is perfect for your mobility training or just doing it one it's own as a workout!





Good luck and train hard!

Saturday, September 17, 2016

The Gravity Room Method 2.0

The original Gravity Room Method was built as a way for people to introduce heavy weights into their training and how to effectively add weighting clothing into their other workouts. The program is designed to allow the user to combine it with other workouts to develop whatever level of fitness they are pursuing. The strength workouts increase maximal strength and the remaining workouts would increase cardio-respiratory or muscular endurance, flexibility, speed, or skill.

But the Gravity Room Method has been upgraded and More. Lifting. Has. Been. Added.

Mother. F***ing. Upgrade.

If you're new to lifting head back to the original Gravity Room Method and start there. Phase 1 is really the only thing that is any different, because you'll still have the Maximal Weight Exposure and Daily Weight Exposure Phases remaining the same in execution. In Phase 1 you will now have 1 major lift, five days a week, that will generally follow this progression:

  1. 10 x Bar
  2. 5 x 50%
  3. 5 x 60%
  4. 3 x 70%
  5. 3 x 85%
  6. 1 x 90-95%
  7. 1 RM Attempt
  8. Additional 1RM Attempts (if necessary)

The remaining changes will be that core exercises and Real Anime Training workouts will also be 5 days a week and Saturdays will be for cardio. The choice of Real Anime Training workouts will allow you to choose to work on cardio, speed, endurance, skill, or additional strength training or muscle building in accordance with your own goals, while being under heavy weights most days of the week. Go read the original post for all the notes on Phases 2 and 3.

Phase 1


Mon
 Tues
 Wed
 Thurs
 Fri
 Sat
 Sun
 Week 1
 Back Squat
10/5/5/3/3
1/1+
Decline Sit-ups
10/5/5/3/3
1/1+
Choice
 Pull-up
10/5/5/3/3

1/1+
Good Mornings
10/5/5/3/3
1/1+
Choice
OHS
10/5/5/3/3
1/1+
Phase 2 Workout
and
Choice

Bench Press
10/5/5/3/3
1/1+
Side Bends
10/5/5/3/3
1/1+
Choice
Deadlift
10/5/5/3/3
1/1+
 Hyperext.
10/5/5/3/3
1/1+
Choice
Cardio
and
10-Minute Metcon
 Recovery
Week 2 
Front Squat
10/5/5/3/3
1/1+
Decline Sit-ups
10/5/5/3/3
1/1+
Choice
Chin-up
10/5/5/3/3
1/1+
Good Mornings
10/5/5/3/3
1/1+
Choice
 OHS
10/5/5/3/3

1/1+
Phase 2 Workout
and
Choice
OHP
10/5/5/3/3
1/1+
Side Bends
10/5/5/3/3
1/1+
Choice
Pendlay Row
10/5/5/3/3
1/1+
 Hyperext.
10/5/5/3/3
1/1+
Choice
Cardio
and
10-Minute Metcon
Recovery

Notes:
  1. The Pendlay Row is different from the Bent Over Row in that it touches the ground after every rep, allowing you to maintain your parallel to the ground posture more easily and making it more transferable to the Deadlift. 
  2. Make sure that you're using the Choice everyday to work on things related to your goals. If you're going for strength and muscle building, do some of these. Check out your Endurance options. Here are your options for Mobility and Recovery. Alternatively, you could use those days to follow a Training Program, like the Hajime no Ippo Training Program or The Goku Training Program.
As a refresher, here are the remaining Phases:

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
New Notes: 
  1. You will now base your initial holding weights on 80% of your 1RM and will increase according to the same pattern as in the previous Gravity Room Method. 
  2. A 100# 1RM would have you holding 80% at the beginning. However, as you progress, it might go to your new 1RM being 120, with you holding 90% of that for your hold. 
Check back to the previous version of the Gravity Room Method for further explanation of this Phase. 


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.
  7. Not sure what your Power Level is? Find out!
If you have any questions about Phases 2 or 3, please go back and read the Original Gravity Room Method!

Friday, September 9, 2016

Looking for Forum Admins and Moderators

We've had a Forum up for a while now, but we've not really done anything with it. We are looking for people to help be Admins and Moderator of particular boards. Check out the Forum here and if you are interested, please shoot me an e-mail stating what board you would like to Moderate and what qualifications you have.  Thanks!

Sunday, August 28, 2016

The Goku Training Program Master Post


  1. Introduction and Overview
  2. Phase 1: Goku's Early Training
  3. Phase 2: Roshi's Training

Content will be added as it is created. Support us on Patreon!

Goku's Training Program- Introduction and Overview

About a year ago, we released Goku's Training Program in PDF or Google Docs version. Many people have emailed to receive this program and we've gotten a great response from it in general. Now, however, it has dawned on me (duh) to just post the program in pieces to the blog so that you can just read it here!

Goku trained his ass off to get here.
So will you.

But there's something else!! I'm going to start posting it with greater detail than the original program possessed, so that those following it will have greater understanding of the programming. Below is an overview of the general programming. It's going to be similar to the One-Punch Man Training Program, but without the need for weekly updates.  The program is very, very long, but we will be breaking it down into sections for you to use as needed. At the beginning, it will follow relatively close to the Dragon Ball timeline, but will diverge later on for the sake of not doing the same thing for years on end. Also, addition of weighted clothing will be addressed in the program proper and not in the introduction.

You should be using the Real Anime Training Warm-up and Stretching Routine for all of this program. There's nothing wrong with running through the Stretching Routine a couple of time a day, either.

Rest weeks should be filled with walking, stretching, and doing activities that you enjoy, like hiking or playing a game of basketball or something along those lines. It won't be as difficult as your normal training, but it keeps you active and won't have you killing the same movements all the time. If a day has an "OR" in between two workouts, it means that one week you will do the first listed workout and the next week you will do the next listed workout.

Phase 1: Goku’s Early Training (2 Months)
  • Do this workout 4 times a week .
  • On your off days, go for a walk and stretch. (All non-training days for the rest of the program)


Phase 2: Roshi’s Training (2 Months)


Transition: Rest One Week


Phase 3: The Turtle Hermit’s Training (4 Months)


Transition: Rest One Week


Phase 4: The Turtle Hermit’s Training, Revisited (4 Months)


Transition (a): Rest One Week
Transition (b): “Korin’s Training” every day for a week.


Phase 5: Travel the World with Goku (5 Months)


Transition: Rest One Week


Phase 6: Travel the World with Goku, Remix (6 Months)

Transition: Rest One Week

Phase 7: Repeat "Travel the World with Goku, Remix" (including Transition) 4 times. (2 Years Total)

Transition: Rest One Additional Week

Phase 8: Kami’s Training (6 Months)


Transition: Rest Two Weeks

Phase 9: Goku's Peace Time Training ( 6 Months)

Transition: Rest One Week

(Note: We will be skipping the running on Snake Way for the sake of the program.)

Phase 10: King Kai’s Training (3 Months)


Transition (a): Rest One Week
Transition (b): Goku’s Gravity Room Workout MWF and 100Gs Add-on Tues, Thurs, and Sat


Phase 11: Goku Trains in Space (3 Months)


Transition: Rest One Week


Phase 12: Training for the Androids (6 Months)


Transition: Rest Two Weeks

Phase 13: Repeat Training for the Androids and above Transition period 4 more times. (2 Years)


Transition: Rest Two Weeks


Phase 14: Room of Spirit and Time (6 Months)


Transition: Rest Two Weeks


Phase 15: Goku's Training in Other World (6 Months)

Transition: Rest Two Weeks

Phase 16: Goku's Godly Training (6 Month)

For training beyond this, you have two options: begin to use the Gravity Room Method (read the WHOLE POST) utilizing the following format, which is slightly different from the normal programming or use the Gravity Room Method 2.0. Do not use the 10-Minute MetCon List, because you'll already be doing your MetCons with the previous workouts.

Gravity Room Method Version

Week 1

Week 2


Gravity Room Method 2.0 Version


Week 1

Week 2



This is a long and tough program, but if you take your time and follow the entire thing, you'll get through it safely and with insane fitness. REMEMBER, this is just the overview and not the program proper, so please don't just start it without looking at the actual programming and definitely DO NOT just start in the middle, because you absolutely will injure yourself.

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