He's so excited to train! |
On all non-workout days you will walk and stretch for 1 hour each.
You will need the following equipment for this phase:
- Ax
- Hatchet
- Pair of hedge clippers
- Pair of hand pruners
- Handsaw
- Heavy Bag
- Sandbags for throwing
- Barbell with various weights
- Big rock or log
Phase 1 is 2 months, in which you will workout 4 days a week, progressing through the following 10 variations of Goku's Early Training:
Version 1
- 1 Mile Run at Easy Pace
- 30 Minutes: Woodchopping w/Ax (Steady pace. Alternate sides every 10 Swings.)
- 15 Minutes: AMRAP Power Clean and Press w/60% 1RM OHP
- 10 Minutes: Alternate 10 Punches and 10 Kicks per side to Heavy Bag (No gloves, use handwraps.)
- 15 Minutes "Playing": AMRAP- Bear Crawl 25 Meters, 10 Pull-ups, 25 Push-ups
- Martial Arts: 15 Minutes Straight Punch Practice, 15 Minutes Front Kick Practice
- Walk 1 Mile
Version 2
- 2 sets of 400 Meter Jog/400 Meter Run
- 30 Minutes: Woodchopping w/Ax (30 Downward, 30 Side Chops/side, 30 Downward Hatchet Swings/side, 30 Inward Side Hatchet Swings/side)
- 15 Minutes: AMRAP Deadlift @ 70% 1RM
- 10 Minutes: Light knuckle and foot taps to striking post or very smooth tree. Very, very light.
- 15 Minutes "Playing": Max Distance Walking Lunges
- Martial Arts: 5 x 2 Minutes Shadowboxing and 5 x 2 Minutes Footwork (Rest 1 Minute Between Rounds)
- Walk 1 Mile
Version 3
- 4 Sets of 100 Meter Jog/100 Meter Run/100 Meter Jog/100 Meter Sprint
- 30 Minutes: Saw logs using a handsaw- 3 Minutes Left/3 Minutes Right x 5 Rounds
- 15 Minutes: AMRAP Thrusters w/60% 1RM OHP
- 10 Minutes: Alternate 1 Minute Punching and 1 Minute Kicking to Heavy Bag
- 15 Minutes "Playing": Swim Easy Laps
- 30 Minutes Martial Arts: Practice 3 Combinations on Each Side for Duration
- Walk 1 Mile
Version 4
- 1 Mile Easy Jog
- 30 Minutes: Woodchopping w/Ax (Steady pace. Alternate every 10 Swings.)
- 15 Minutes: Barbell Complex of Power Clean/Front Squat/Lunge Left and Right/Push Press/Back Squat/Push Press (Start at 65# and increase in 10# increments every cycle you complete)
- 10 Minutes: Punching and kicking to a smooth tree or striking post as is comfortable. (This should not hurt. If it hurts, you're hitting too hard. Wrap your hands!)
- 15 Minutes "Playing": Climb Trees or Rock Wall
- 30 Minutes Martial Arts: Practice as many types of kicks as possible
- Walk 1 Mile
Version 5
- 8 Sets of 200 Meter Sprints (2 Minutes Rest in Between)
- 30 Minutes: 15 Minutes Hedgeclippers, 15 Minutes Hand Pruning
- 15 Minutes: Heavy Log/Rock Lifts (As Heavy As Possible. Lift in various ways. Try to lift weights overhead. Throw Log or Rock on 10th lift.)
- 10 Minutes: Alternate Double Roundhouse Kicks to Heavy Bag
- 15 Minutes "Playing": AMRAP- 20 Box Jumps to a 24" Box, 5 Handstand Push-ups, and 5 Muscle-ups OR 15 Pull-ups and 15 Dips
- 30 Minutes Martial Arts: Practice combinations in chest-deep water.
- Walk 1 Mile
- 8 Sets of 100 Meter Sprint/100 Meter Jog
- 30 Minutes: Woodchopping w/Ax- Side Swings Left for 1 Minute, Side Swings Right for 1 Minute x 15 Rounds
- 15 Minutes: Ground to Overhead (Start at 65# and increase in 10# increments every 5 reps. Rest as needed.)
- 10 Minutes: Light knuckle and foot taps to striking post or very smooth tree. Very, very light.
- 15 Minutes "Playing": AMRAP- 5 Back Squats @ 80% 1RM, 25 Meter Bear Crawl
- 30 Minutes Martial Arts: 10 Minutes Head Movement, 10 Minutes Footwork, 10 Minutes Shadowboxing
- Walk 1 Mile
Version 7
- Run 1 Mile, as fast as possible
- 30 Minutes: Downward Hatchet Swings- 1 Min Each Side x 15 Rounds
- 15 Minutes: 50-150# Sandbag Lifts, as high as possible. Throw on 10th lift.
- 10 Minutes: 3 Minutes Punching to Heavy Bag, 3 Minutes Kicking to Heavy Bag, 4 Minutes Light Tapping of knuckles and feet to striking post or very smooth tree.
- 15 Minutes "Playing": AMRAP- Sets of Max Reps Push-ups, Sit-ups, Squats. Cycle through until time is up.
- 30 Minutes Martial Arts: AMRAP- 10 Jabs Each Side, 10 Lead Side Kicks Each Side
- Walk 1 Mile
Version 8
- Run 1 Mile on Hilly Terrain
- 30 Minutes: Downward Swings w/Ax
- 15 Minutes: Deadlift, increasingly heavier. Start at @ 30% 1 RM. Add weight after every rep.
- 10 Minutes: 5 Minutes Punching to Heavy Bag, 5 Minutes Kicking to Heavy Bag
- 15 Minutes "Playing": Practice rolling around in different ways.
- 30 Minutes Martial Arts: Shadowboxing
- Walk 1 Mile
Version 9
- 4 Sets of 400 Meter Sprints (2 Min Rest Between Sets)
- 30 Minutes: Side Sawing with Handsaw- 1 Min Left, 1 Min Right x 15 Rounds
- 15 Minutes: Power Clean and Strict OHP, increasingly heavier. Start at 45#. Increase after every rep.
- 10 Minutes: Punching and kicking to a smooth tree or striking post as is comfortable. (This should not hurt. If it hurts, you're hitting too hard. Wrap your hands!)
- 15 Minutes "Playing": Practice jumping over objects. Start small and be safe.
- 30 Minutes Martial Arts: 15 Minutes Hook Punches, 15 Minutes Hook Kicks
- Walk 1 Mile
Version 10
- 100 Meter Sprint/200 Meter Sprint/300 Meter Sprint/400 Meter Sprint (Rest 2 Min Between Sets)
- 30 Minutes: Hedgeclippers
- 15 Minutes: Power Clean and Front Squat, increasingly heavier. Start at 65#. Increase after every rep.
- 10 Minutes: Favorite combinations to Heavy Bag
- 15 Minutes "Playing": Burpee Broad Jump for Distance
- 30 Minutes Martial Arts: 10 Minutes Heavy Bag Throwing, 10 Minutes Throwing Practice against a Tree, 10 Minutes Practicing Submissions on Tree Limbs
- Walk 1 Mile
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