Sunday, August 28, 2016

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: Kami’s Training (6 Months)


Transition: Rest Two Weeks

Phase 8: 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 9: 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 10: Goku Trains in Space (3 Months)


Transition: Rest One Week


Phase 11: Training for the Androids (6 Months)


Transition: Rest Two Weeks

Phase 12: Repeat Training for the Androids and above Transition period 4 more times. (2 Years)


Transition: Rest Two Weeks


Phase 13: Room of Spirit and Time (6 Months)


Transition: Rest Two Weeks


Phase 14: Goku's Training in Other World (6 Months)

Transition: Rest Two Weeks

Phase 15: 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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