Saiyan Battle Training

The Saiyans aren't really seen training that often and the training we do see appears to be combat-related. In general, the 10x Gravity and a wealth of fighting and beating each other into Zenkai after Zenkai would likely be all the race would need to get stronger. (That is, until Goku and Vegeta used other training methods to become like a gazillion times stronger than ordinary Saiyans.)

Fighting with this cape is going to be difficult.
A Patreon donation would probably help procure better battle attire. 

This workout is designed to mimic the type of training a Saiyan might receive on the battlefield.


Saiyan Battle Training

1. Sprint 50 Meters
2. 10 Sprawls
3. Sprint 50 Meters
4. 30 Seconds Shadowboxing/Bagwork

--AMRAP to Failure, Rest 3 Minutes, then

1. Sprint 100 Meters
2. 10 Tuck Jumps
3. 10 Sandbag Throws (50+#)
4. 30 Seconds Shadowboxing/Bagwork

--AMRAP to Failure, Rest 3 Minutes, then

1. Sprint 400 Meters
2. Heavy Tire Flip OR Sled Pull/Push- 200 Meters
3. Walking Lunges- 100 Meters
4. Bear Crawl- 50 Meters
5. Army Crawl- 25 Meters
6. Shadowbox/Bagwork to FAILURE!!!

Notes:

1. This is not an easy workout. At the very beginning, you may only be able to do the first section. That's fine. You're just a budding Saiyan warrior! 
2. AMRAP to Failure means that you will keep doing that section of the training until you have to stop. So, if you fail in a sprint or have to fall on the ground and breathe during an exercise, that section is done. So, if you're new to all this, just stick to the first section and go it a little easy for the first few times.
3. Throw the sandbag any way you like. As it gets easier, use a heavier version.
4. Your shadowboxing and bagwork should be relatively fast.
5. The last section is to take you to the point of absolute exhaustion, so that you're ready to receive a Zenkai worthy of a Saiyan monster such as yourself. 

That's all for today! Until next time, good luck and train hard!  And if you like what you see, consider sharing this workout and becoming a Patron!

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.

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!

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.

The Goku Training Program- Phase 1

You should read the Introduction and Overview before this post. The workouts in Phase 1 will be performed Monday, Wednesday, Friday, and Saturday (ideally). The base of the training is Goku's Early Training, which will have some variations from day to day, with your off days filled with walking, stretching, or doing other easy activities. At 4 times a week for 2 months, you'll have about 32 instances of Goku's Early Training in the first Phase. It's the same workout, but it will be done with slight differences from day to day.

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:

1. Ax
2. Hatchet
3. Pair of hedge clippers
4. Pair of hand pruners
5. Handsaw
6. Heavy Bag
7. Sandbags for throwing
8. Barbell with various weights
9. 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. 1 Mile Run at Easy Pace
2. 30 Minutes: Woodchopping w/Ax  (Steady pace. Alternate sides every 10 Swings.)
3. 15 Minutes: AMRAP Power Clean and Press w/60% 1RM OHP 
4. 10 Minutes: Alternate 10 Punches and 10 Kicks per side to Heavy Bag (No gloves, use handwraps.)
5. 15 Minutes "Playing": AMRAP- Bear Crawl 25 Meters, 10 Pull-ups, 25 Push-ups
6. Martial Arts: 15 Minutes Straight Punch Practice, 15 Minutes Front Kick Practice
7. Walk 1 Mile

Version 2

1. 2 sets of 400 Meter Jog/400 Meter Run
2. 30 Minutes: Woodchopping w/Ax (30 Downward, 30 Side Chops/side, 30 Downward Hatchet Swings/side, 30 Inward Side Hatchet Swings/side)
3. 15 Minutes: AMRAP Deadlift @ 70% 1RM
4. 10 Minutes: Light knuckle and foot taps to striking post or very smooth tree. Very, very light.
5. 15 Minutes "Playing": Max Distance Walking Lunges
6. Martial Arts: 5 x 2 Minutes Shadowboxing and 5 x 2 Minutes Footwork (Rest 1 Minute Between Rounds)
7. Walk 1 Mile

Version 3

1. 4 Sets of 100 Meter Jog/100 Meter Run/100 Meter Jog/100 Meter Sprint 
2. 30 Minutes: Saw logs using a handsaw- 3 Minutes Left/3 Minutes Right x 5 Rounds
3. 15 Minutes: AMRAP Thrusters w/60% 1RM OHP
4. 10 Minutes: Alternate 1 Minute Punching and 1 Minute Kicking to Heavy Bag 
5. 15 Minutes "Playing": Swim Easy Laps 
6. 30 Minutes Martial Arts: Practice 3 Combinations on Each Side for Duration
7. Walk 1 Mile

Version 4

1. 1 Mile Easy Jog
2. 30 Minutes: Woodchopping w/Ax (Steady pace. Alternate every 10 Swings.)
3. 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)
4. 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!)
5. 15 Minutes "Playing": Climb Trees or Rock Wall
6. 30 Minutes Martial Arts: Practice as many types of kicks as possible
7. Walk 1 Mile

Version 5

1. 8 Sets of 200 Meter Sprints (2 Minutes Rest in Between)
2. 30 Minutes: 15 Minutes Hedgeclippers, 15 Minutes Hand Pruning
3. 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.)
4. 10 Minutes: Alternate Double Roundhouse Kicks to Heavy Bag 
5. 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
6. 30 Minutes Martial Arts: Practice combinations in chest-deep water.
7. Walk 1 Mile

Version 6

1. 8 Sets of 100 Meter Sprint/100 Meter Jog
2. 30 Minutes: Woodchopping w/Ax- Side Swings Left for 1 Minute, Side Swings Right for 1 Minute x 15 Rounds
3. 15 Minutes: Ground to Overhead (Start at 65# and increase in 10# increments every 5 reps. Rest as needed.)
4. 10 Minutes: Light knuckle and foot taps to striking post or very smooth tree. Very, very light.
5. 15 Minutes "Playing": AMRAP- 5 Back Squats @ 80% 1RM, 25 Meter Bear Crawl
6. 30 Minutes Martial Arts: 10 Minutes Head Movement, 10 Minutes Footwork, 10 Minutes Shadowboxing
7. Walk 1 Mile

Version 7

1. Run 1 Mile, as fast as possible
2. 30 Minutes: Downward Hatchet Swings- 1 Min Each Side x 15 Rounds
3. 15 Minutes: 50-150# Sandbag Lifts, as high as possible. Throw on 10th lift.
4. 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.
5. 15 Minutes "Playing": AMRAP- Sets of Max Reps Push-ups, Sit-ups, Squats. Cycle through until time is up. 
6. 30 Minutes Martial Arts: AMRAP- 10 Jabs Each Side, 10 Lead Side Kicks Each Side
7. Walk 1 Mile

Version 8

1. Run 1 Mile on Hilly Terrain
2. 30 Minutes: Downward Swings w/Ax 
3. 15 Minutes: Deadlift, increasingly heavier. Start at @ 30% 1 RM. Add weight after every rep.
4. 10 Minutes: 5 Minutes Punching to Heavy Bag, 5 Minutes Kicking to Heavy Bag
5. 15 Minutes "Playing": Practice rolling around in different ways.
6. 30 Minutes Martial Arts: Shadowboxing
7. Walk 1 Mile

Version 9

1. 4 Sets of 400 Meter Sprints (2 Min Rest Between Sets)
2. 30 Minutes: Side Sawing with Handsaw- 1 Min Left, 1 Min Right x 15 Rounds
3. 15 Minutes: Power Clean and Strict OHP, increasingly heavier. Start at 45#. Increase after every rep.
4. 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!)
5. 15 Minutes "Playing": Practice jumping over objects. Start small and be safe.
6. 30 Minutes Martial Arts: 15 Minutes Hook Punches, 15 Minutes Hook Kicks
7. Walk 1 Mile

Version 10

1. 100 Meter Sprint/200 Meter Sprint/300 Meter Sprint/400 Meter Sprint (Rest 2 Min Between Sets)
2. 30 Minutes: Hedgeclippers 
3. 15 Minutes: Power Clean and Front Squat, increasingly heavier. Start at 65#. Increase after every rep.
4. 10 Minutes: Favorite combinations to Heavy Bag
5. 15 Minutes "Playing": Burpee Broad Jump for Distance
6. 30 Minutes Martial Arts: 10 Minutes Heavy Bag Throwing, 10 Minutes Throwing Practice against a Tree, 10 Minutes Practicing Submissions on Tree Limbs
7. Walk 1 Mile

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!

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)

• 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.