The Goku Training Program Master Post

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

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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)

• Do this workout MWF
• “Goku’s Early Training” on Tuesday and Saturday

Transition: Rest One Week

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

• Do this workout MWF
• “Goku’s Early Training” on Tuesday and Saturday

Transition: Rest One Week

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

• Do this workout MWF and Saturday
• "Goku’s Early Training" on Tuesday OR Thursday

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

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

• “Run, Swim, Climb” MWF
• “The Turtle Hermit’s Training” on Tuesday
• "Korin's Training" on Thursday
• “Goku’s Early Training” on Saturday

Transition: Rest One Week

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

• “Find the Dragon Balls” MWF
• “The Turtle Hermit’s Training” on Tuesday
• "Korin's Training" on Thursday
• “Goku’s Early Training” on Saturday

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)

• Monday: “Turtle Hermit’s Training” and Meditate
• Tuesday: “Goku’s Early Training” and Sparring
• Wednesday: “Korin’s Training” and Meditate
• Thursday: “Find the Dragon Balls”
• Friday: “Turtle Hermit’s Training” OR “Goku’s Early Training”
• Saturday: Meditate and Spar
• Sunday: Meditate and Walk

Transition: Rest Two Weeks

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

• Monday: “Turtle Hermit’s Training” and Meditate
• Tuesday: “Goku’s Early Training” and Sparring
• Wednesday: “Korin’s Training” and Meditate
• Thursday: “Find the Dragon Balls”
• Friday: Alternate weeks of "Turtle Hermit's Training" and “Goku’s Early Training”
• Saturday: Choice of any previous workout
• Sunday: Meditate and Walk

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)

• Do this workout MWF
• Choose from one of the previous workouts Tuesday and Thursday
• Saturday, do "The North Kaio-sama's Training"
• Meditate every day

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)

• Monday: “Goku’s Gravity Room Workout” and Meditate
• Tuesday: “Turtle Hermit’s Training” and Meditate
• Wednesday: “Goku’s Early Training” and Meditate
• Thursday: “Korin’s Training” OR "The North Kaio-sama's Training" and Meditate
• Friday: “Find the Dragon Balls” and Meditate
• Saturday: “Gokus Gravity Room Workout w/100Gs Add-on” and Meditate
• Sunday: Meditate, Walk, and Stretch

Transition: Rest One Week

Phase 12: Training for the Androids (6 Months)

• Monday: “The Super Saiyan Workout” and Meditate
• Tuesday: “Turtle Hermit’s Training” and Meditate
• Wednesday: “Goku’s Early Training,” Meditate, and Spar
• Thursday: “Korin’s Training” OR "The North Kaio-sama's Training" and Meditate
• Friday: “Find the Dragon Balls” and Meditate
• Saturday: “Goku’s Gravity Room Workout w/100Gs Add-on” and Meditate
• Sunday: Meditate, Walk, and Stretch

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)

• Monday: “The Super Saiyan Workout,” Meditate, and Spar
• Tuesday: “Turtle Hermit’s Training,” Meditate, and Spar
• Wednesday: “Goku’s Early Training,” Meditate, and Spar
• Thursday: “Korin’s Training” OR "The North Kaio-sama's Training" and Meditate, and Spar
• Friday: “Find the Dragon Balls,” Meditate, and Spar
• Saturday: “Goku’s Gravity Room Workout w/100Gs Add-on,” Meditate, and Spar
• Sunday: Meditate, Walk, Stretch

Transition: Rest Two Weeks

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

• Monday: “The Super Saiyan Workout,” Meditate, and Spar
• Tuesday: “Turtle Hermit’s Training,” Meditate, and Spar
• Wednesday: “Goku’s Early Training,” Meditate, and Spar
• Thursday: “Korin’s Training” OR "The North Kaio-sama's Training" and Meditate, and Spar
• Friday: “Find the Dragon Balls,” Meditate, and Spar
• Saturday: “Goku’s Gravity Room Workout w/100Gs Add-on,” OR "Goku's Leg Day with King Kai," Meditate, and Spar
• Sunday: Meditate, Walk, Stretch

Transition: Rest Two Weeks

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

• Monday: “The Super Saiyan Workout,” AND "Goku and Vegeta's Training with Whis: Walk Around the World", and Meditate
• Tuesday: “Turtle Hermit’s Training,” AND "GVTW: Bodyweight Training," and Meditate
• Wednesday: “Goku’s Early Training,” AND "GVTW: Yard Work and Chores," Meditate
• Thursday: “Korin’s Training” OR "The North Kaio-sama's Training" and Meditate, and Spar
• Friday: “Find the Dragon Balls,” AND "GVTW: Sparring," and Meditate
• Saturday: “Goku’s Gravity Room Workout w/100Gs Add-on,” OR "Goku's Leg Day with King Kai," Meditate, and Spar
• Sunday: Meditate, Walk, Stretch

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

• Monday: "The Gravity Room Method: Lifting" AND “The Super Saiyan Workout,” and Meditate
• Tuesday: “Turtle Hermit’s Training,” AND "Goku and Vegeta's Training with Whis: Walk Around the World" and Meditate
• Wednesday: "The Gravity Room Method: Lifting" AND “Goku’s Early Training,” and Meditate
• Thursday: “Korin’s Training” and Meditate
• Friday: “Find the Dragon Balls,” AND "GVTW: Sparring," and Meditate
• Saturday: “Goku’s Gravity Room Workout w/100Gs Add-on,” OR "Goku's Leg Day with King Kai," and Meditate
• Sunday: "GVTW: Yard Work and Chores," Meditate, Walk, Stretch

Week 2

• Monday: "The Gravity Room Method: Lifting" AND "GVTW: Bodyweight Training," and Meditate
• Tuesday: “Turtle Hermit’s Training,” AND "Goku and Vegeta's Training with Whis: Walk Around the World" and Meditate
• Wednesday: “Goku’s Early Training,” and Meditate
• Thursday: "The Gravity Room Method: Lifting" AND "The North Kaio-sama's Training" and Meditate
• Friday: “Find the Dragon Balls,” AND "GVTW: Sparring," and Meditate
• Saturday: “Goku’s Gravity Room Workout w/100Gs Add-on,” OR "Goku's Leg Day with King Kai," Meditate
• Sunday: "GVTW: Yard Work and Chores," Meditate, Walk, Stretch

Gravity Room Method 2.0 Version

Week 1

• Monday: GR Method 2.0- Back Squat and Sit-ups AND “The Super Saiyan Workout,” and Meditate
• Tuesday: GR Method 2.0- Pull-ups and Good Mornings AND “Turtle Hermit’s Training,”
• Wednesday: GR Method 2.0- OH Squat and Phase 2 Workout AND “Goku’s Early Training,” and Meditate
• Thursday: GR Method 2.0- Bench Press and Side Bends AND “Korin’s Training” and Meditate
• Friday: GR Method 2.0- Deadlifts and Hyperextensions AND “Find the Dragon Balls,” and Meditate
• Saturday: “Goku’s Gravity Room Workout w/100Gs Add-on,” OR "Goku's Leg Day with King Kai," and Meditate
• Sunday: "GVTW: Yard Work and Chores," Meditate, Walk, Stretch

Week 2

• Monday: GR Method 2.0- Front Squat and Sit-ups AND "GVTW: Bodyweight Training," and Meditate
• Tuesday: GR Method 2.0- Chin-ups and Good Mornings AND "Goku and Vegeta's Training with Whis: Walk Around the World" and Meditate
• Wednesday: GR Method 2.0- OH Squats and Phase 2 Workout AND “Goku’s Early Training,” and Meditate
• Thursday: GR Method 2.0- OHP and Side Bends AND "The North Kaio-sama's Training" and Meditate
• Friday: GR Method 2.0- Pendlay Row and Hyperextensions AND "GVTW: Sparring," and Meditate
• Saturday: “Goku’s Gravity Room Workout w/100Gs Add-on,” OR "Goku's Leg Day with King Kai," Meditate
• Sunday: "GVTW: Yard Work and Chores," Meditate, Walk, Stretch

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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One-Punch Man Training Program- Week 35

Week 34 is here!

Day 239

1. 100 Push-ups to Downward Dog (Peform a push-up and then press back into the yoga position Downward Dog for 2 Seconds. Repeat until reps are completed.)
2. 100 V-Ups
3. 100 Squats to Calf Raise (Squat and then perform a calf raise at the top of the squat.)
4. 10 km Running

--Complete in as few sets as possible

Day 240

1. 5 x 5 Push-ups @ Last Week's 80%+ Weight (2 Min Rest Between Sets)
2. 5 x 5 Sit-ups @ Last Week's 80%+ Weight (2 Min Rest Between Sets)
3. 5 x 5 Squats @ Last Week's 80%+ Weight (2 Min Rest Between Sets)
4. 75 Push-ups
5. 75 Sit-ups
6. 75 Squats

--Complete Final Calisthenics in as few sets as possible, then

1. 400 Meter Run, as fast as possible
2. 1600 Meter Run at Easy Pace

--5 Rounds

Day 241

1. 30 Wide Push-ups
2. 30 Wide Leg Sit-ups
3. 30 Sumo Squats
4. 5 km Running
5. 30 Wide Push-ups
6. 30 Wide Leg Sit-ups
7. 30 Sumo Squats
8. 2500 Meter Run
9. 30 Wide Push-ups
10. 30 Wide Leg Sit-ups
11. 30 Sumo Squats
12. 2500 Meter Run
13. 10 Wide Push-ups
14. 10 Wide Leg Sit-ups
15. 10 Sumo Squats

--Complete as fast as possible

Day 242

1. 100 YTW Push-ups w/2.5# Wrist Weights
2. 100 Sit-ups w/Ceiling Reach w/2.5# Wrist Weights
3. 100 Overhead Squats w/Dowel and 2.5# Wrist Weights
4. 10 km Running at Easy Pace

--Complete in as few sets as possible

Day 243

1. 10 Push-ups w/feet in TRX or Rings
2. 10 Decline Sit-ups
3. 10 Squats w/TRX or Ring Row (Squat will be easier because you will be at an angle for the row.)

--10 Rounds, then

1. 5 km Running, as fast as possible
2. 5 km Running at Easy Pace

Day 244

1. 15 Push-ups w/80#
2. 15 Sit-ups w/80#
3. 15 Squats w/80#

--6 Rounds, then

1. 10 Push-ups w/80#
2. 10 Sit-ups w/80#
3. 10 Squats w/80#

Then,

10 km Run at Easy Pace

Day 245

Same as Day 203 on Week 29.

Boxing Workout Master Post

Hajime no Ippo

1. Master Post for the Hajime no Ippo Training Program
2. Fishing Boat Makunouchi Workout
3. Ippo's Basic Training
4. Ippo Prepares for Miyata
5. Ippo's First Three Fights
6. Ippo on the Beach
7. The East Rookie Champ Workout
8. The All-Japan Rookie Champ Workout
9. Class A Tournament- First Round Workout
10. Class A Tournament- The Finals
11. Facing the Champ Workout
12. Ippo's Recovery Time
13. Ippo's Comeback Workout
14. Ippo's Mountain Training Camp
15. Ippo vs. Sendou (Redux)
16. Ippo's First Two Title Defenses
17. Building Up the Dempsey Roll
18. Evolving the Dempsey Roll
19. Back to Basics
20. Tenacity for Ten Rounds
21. Takamura's Beginning Boxing Routine
22. Takamura's Pre-Fight Blitz
23. Sendou's Basic Training
24. Date Eiji's Training
25. Miyata's Basic Training
26. Itagaki's Training
27. Itagaki's KBG Training
28. Itagaki's "Go-Go Mode" Workout
29. Aokimura's Basic Training

Holyland

1. Kamishiro Yuu's Basic Training

Ashita no Joe

1. Joe's Basic Training
2. Joe's Prison Workout
3. Joe's Prison Yard Training
4. The Juvenile Prisoner's Boxing Routine
5. Nishi's Weight Loss Workout

History's Strongest Disciple Kenichi

1. Good Luck, Takeda
2. Random Training with James Shiba #1: Calisthenics and Skill Work
3. Random Training with James Shiba #2: Circuits and Intervals
4. Random Training with James Shiba #3: Old School Conditioning
5. Random Training with James Shiba #4: Weights and Plyometrics
6. Random Training with James Shiba #5: Extreme Practical Boxing

Ashita no Joe Master Workout Post

1. Joe's Basic Training
2. Joe's Prison Workout
3. Joe's Prison Yard Training
4. The Juvenile Prisoner's Boxing Routine
5. Nishi's Weight Loss Workout

Karate Workout Master Post

1. KSKM- Basic Karate Training
2. KSKM- Promotion Examination Workout
3. KSKM- Minoru's Okinawan Training Camp
4. Mutou's Basic Training
5. Ryouzanpaku Master Workout #2: Sakaki
6. Ryouzanpaku Master Workout #6: Sakaki Shio, the 100-Dan Brawler
7. Kamishiro Yuu's Kick Training
8. Orochi Doppo's Training
9. Himokiri Karate Workout
10. Full Contact Workout
11. Narushima Ryo's Basic Training