Pokemon Trainer Workout #2: Hit the Bricks

After you gain some basic strength, endurance, and balance from the Pokemon Trainer Workout #1: Preparation, it's time to add in some additional endurance training to your regimen. The following training will be progressive endurance training to help you prepare for the rigors of day in and day out travel-- running, biking, and rucking at the very least. So, let's get started!

Well, I'm waiting...

Pokemon Trainer Workout #2: Hit the Bricks

Level One: Leaving Home

1. 20 Minutes Walking
2. 8 Sets of 30 Seconds of Jogging/1 Minute of Walking
3. 5 Minute Cool Down Walk

Level Two: Getting to the Gym

1. 10 Minutes Walking
2. 10 Sets of 1 Minute of Jogging/1 Minute of Walking
3. 5 Minutes Continuous Jogging
4. 5 Minute Cool Down Walk 

Level Three: Adventuring Farther

1. 10 Minutes Walking
2. 10 Sets of 1 Minute Jogging/30 Seconds Walking
3. 10 Minutes Continuous Jogging
4. 5 Minute Cool Down Walk

Level Four: Adding a Bike

1. 5 Minutes Walking
2. 20 Minutes Continuous Jogging
3. 15 Minutes Cycling
4. 5 Minute Cool Down Walk

Level Five: Pushing the Pace

1. 5 Minutes Walking
2. 20 Minutes Continuous Jogging
3. 20 Minutes Cycling
4. 10 Sets of 30 Seconds Sprint/30 Seconds Easy Pace of Running OR Cycling
5. Walk 1 Mile with 20# Pack
6. 5 Minute Cool Down Walk

Level Six: Climbing the Mountain

1. 5 Minutes Walking
2. 30 Minutes Continuous Jogging
3. 30 Minutes Cycling
4. 10 Sets of 30 Seconds Sprint/30 Seconds Easy Pace of Running OR Cycling
5. 5 Minute Recovery Jog OR Cycle
6. 10 Minutes Hill Repeats at a Moderate Pace of Running or Cycling (Walk Back Down)
7. Pick One: Climb 30 Feet on Climbing Wall or Rope OR Walk 2 Miles with 30# Pack
8. 5 Minute Cool Down Walk

Level Seven: Victory Road

1. 5 Minutes Walking
2. 45 Minutes Jogging OR Cycling
3. 10 Sets of 30 Seconds Sprint/30 Seconds Easy Pace of Running OR Cycling
4. 5 Minute Recovery Jog OR Cycle
5. 10 Minutes Hill Repeats at a Sprint (Walk Back Down)
6. Pick One: Climb 50 Feet on Climbing Wall or Rope OR Walk 4 Miles with 40# Pack
7. 5 Minute Cool Down Walk

Level Eight: Free Travel the Region

1. 5 Minutes Walking
2. 60 Minutes Jogging OR Cycling
3. 10 Sets of 30 Seconds Sprint/30 Seconds Easy Pace of Running OR Cycling
4. 5 Minute Recovery Jog OR Cycle
5. 10 Minutes Hill Repeats at a Sprint (Walk Back Down)
6. Pick One: Climb 100 Feet on Climbing Wall or Rope OR Walk 6 Miles with 50# Pack
7. 5 Minute Cool Down Walk

Notes:

• Jogging should be done at a "conversational pace," meaning that you should be able to talk normally during this time period. This also applies to anything labeled as an "Easy Pace."
• A "Moderate Pace" is something where you can talk, but you have to take a breath every few words. You should not be able to talk during sprints, as they are at least 90% of your effort.
• When you have the option of running or cycling, you should change it up between workouts or within the same workout. This will help you avoid overtraining, because you will be changing the movement pattern, but still working on endurance. 
• Walk back down when doing your hill sprint repeats, so that you can recover enough to give a good effort on the next sprint.
• To advance in this training, you should be able to complete your current level without failing on any of the steps.
• This workout is designed to be done in conjunction with a strength program, such as the Preparation workout listed above. 
• You can also use a stationary bike for your cycling.

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

Pokemon Trainer Workout #1- Preparation

This workout is based solely on what it would take to make you a Pokemon trainer on a world-wide journey. It's an endurance workout utilizing a few different kinds of training. It starts out slow and gradually adds things, just like the game. You'll be walking, running, hiking, climbing a little, and swimming. However, the workouts are not exactly just doing what you would do on a journey, but also what it would take to get your prepared for that daily grind. The first workout is that preparation.

That's a long-ass way to walk, if you ask me. 

Pokemon Trainer Workout #1- Preparation

1. Walk 1 Mile OR Cycle 2 Miles
2. Deadlift, Squat, OR Clean- 5 x 5 Reps
3. 30 Step-ups on 12-18" box/bench (each side)
4. 1 Minute Plank
5. Dumbbell Shrugs- 5 x 5 Reps
6. 30 Step-downs on 12-18" box/bench (each side)
7. 1 Minute Side Plank (each side)
8. 30 Push-ups
9. 30 Lunges w/Rotation (each side)
10. 1 Minute Plank
11. 5 x 100 Meter Farmer's Walk
12. 30 Squats
13. 1 Minute Side Plank (each side)

Notes:

• For the bodyweight exercises, when you can do all 30 reps without stopping, it's time to add weight in the form of a weighted vest, a backpack, or dumbbells. Try 10# at a time to begin with.
• The weights are at the beginning of the workout to make sure that you're able to lift as much as possible. Remember to go up in weight if you are able to complete all five sets. You can either pick a weight and stay there for each set or go up after each one. I recommend starting a little lighter and adding weight, so that at the end, the 5th rep is the last possible rep you could have done. 
• For the step-ups, make sure both feet make it to the top of the bench before you step down. You can alternate legs each rep or just power through one side and then do the other. 
• The step-downs start from the top of the bench or box. You'll bend your knee, allowing your other foot to go toward the floor. As soon as the foot touches the floor, press with the leg on the bench or box and come back to standing.
• On DB shrugs, just hold a weight in each hand and shrug your shoulders as high as you can.
• This workout is useful for building your leg and back strength and core endurance, so that you can stay strong during runs, hikes, and long days out biking or swimming. 
• When you lunge forward, rotate over the leg that is stepping out, making sure to keep your body straight up and down and turning as far as you can over that leg. Reverse the twist as you come back to standing.
• Start light on the farmer's walk and work your way up. You should be relatively spent at this point. 

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

Yu Yu Hakusho: Yusuke's Manic Bike Ride

I've been re-reading Yu Yu Hakusho and there is a scene where Yusuke is using a bike to chase a truck to get back Kuwabara from Sensui's gang.  He passes a sports car in the process (which I imagine was very confusing for the driver) and chases his enemies for several miles. Since Real Anime Training does not have any cycling workouts, I figured this was the opportunity I needed to go ahead and add one. This workout should preferably be done on a real bike, but you may do it on a Spinning or stationary bike if that's all you have.

Yusuke's Manic Bike Ride

Bike 10 Miles as quickly as possible


Notes:

• This is an extremely simple workout, but the first bike workout for Real Anime Training probably shouldn't be outrageous. 
• At the beginning, you'll have to focus on just getting through the miles, which shouldn't be too bad, since it equates to about three miles of running and you could always go very slowly or stop when you need to. 
• The faster you do the workout or the more hills that are on your course, the more difficult it will be, so you can modify it as necessary. 
• If you're on the road, I recommend wearing a helmet for safety. 

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