Earthbending Strength and Conditioning

Earthbending is based on Hung Gar kung fu (except for Toph, which is Praying Mantis based, apparently).  Hung Gar trains in low stances and has large powerful movements. Practitioners build tough bodies for combat through years and years of training. 

Earthbenders are tough and powerful.  They can launch stones at high speed or move slabs of earth with just a few movements.  And it's not just rocks and dirt-- there are earthbenders who can manipulate sand and even metal.  Their training forces them to be sturdy and unbending against oncoming forces. They move the earth and so, they become like it.

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Behold! A rock!

Warm-up and Stretch (Follow Stretches in Order)

1. 1 Mile Easy Jog
2. Neck Turning- 15 Reps Each Way
3. Forward Bend and Stretch- 1 Minute
4. Palms-up Overhead Reach- 1 Minute
5. Palms-in Arms Behind Reach- 1 Minute 
6. Waist Twisting- 15 Reps Each Way
7. Side Bends- 15 Reps Each Way
8. Standing Back Bend to Forward Bend and Stretch- 15 Reps
9. Wide-Leg Back Bend to Forward Bend and Stretch- 15 Reps
10. Wide-Leg Standing Hamstring Stretch- 1 Minute Each Side
11. Side-Lunge Groin Stretch- 1 Minute Each Side
12. Forward Lunge/Runner's Stretch- 1 Minute Each Side
13. Low Lunge Stretch- 1 Minute Each Side
14. Standing Side Split Stretch- 1 Minute
15. Seated Side Split Stretch- 1 Minute
16. Butterfly Stretch- 1 Minute
17. One-Leg Seated Hamstring Stretch- 1 Minute Each Side
18. Seated Turn and Stretch- 1 Minute Each Side
19. Lying Knee-Pull- 1 Minute Each Side
20. Front Splits Stretch- 1 Minute Each Side
21. Standing Quad Stretch- 1 Minute Each Side
22. High Foot Hold- 1 Minute Each Side

Then Choose 1 of the Following (see notes for exception)

1. Stance Training    (Rest 30 seconds between each stance)

1. Horse Stance- MAX Time
2. Long Stance- MAX Time Each Side
3. Scissor Stance- MAX Time Each Side
4. Cat Stance- MAX Time Each Side
5. Crane Stance- MAX Time Each Side

2.  Combat Training

1. Taming the Tiger Fist- 3 Sets
2. Tiger Crane Double Style Fist- 3 Sets
3. Five Animals/Five Elements Fist- 3 Sets
4. Iron Wire Fist- 3 Sets
5. Heavy Bagwork- 20 Minutes
6. Sparring- 10 Minutes

3. Physical Conditioning and Iron Body (Choose 3)

1. Horse Stance w/Gripping Jars to Side- 10 Minutes
2. Horse Stance w/Gripping Jars to Front- 10 Minutes
3. Three Star Training- 10 Minutes
4. Turn and Punch (Slow) w/Kettlebells- 100 Each Side
5. Front-Overhead-Lateral Circles with Kettlebells- 100 Each Way
6. Spearhand into beans/sand/steel shot- 100 Each Side (notes)
7. Forms Practice with Iron Rings- 20 Minutes
8. Iron Palm Practice- 20 Minutes
9. 100 Push-ups/One-Arm Push-ups
10. 100 Squats/One-Leg Squats
11. 50 Pull-ups
12. Heavy Stone Lifting- 50 Lifts
13. Barbell Ground-to-Overhead- 50 Lifts

Notes:

• I have provided links to the stretching, stances and forms for your convenience.
• There is quite a lot of stretching, but it will be necessary to build the supple body necessary to handle all of the stances. 
• After the warm-up and stretching, beginners should pick one of the three workouts below to train for the day. The progression and inclusion of other workouts will follow the same progression as the Firebending Strength and Conditioning.
• The heavy bagwork can be broken up into rounds or you can push straight through. Work a single technique or combination or work your conditioning through High Intensity Intervals. 
• As always, wear gear during your sparring and try not to strike vital areas. 
• Your gripping jars will be held at shoulder height either in front or out to the side. If you cannot hold it for the whole 10 minutes, hold it for as long as you can during the 10 minute time period, resting when needed. After you can complete the whole time without stopping, add a cup of sand to the jars. Do this every time you can hold the position for 10 minutes. 
• Three star training can be done with a partner or a pole. Please start light and work your way up to hitting harder. The first hit is on the inner arm low, the second is on the inner arm high, as if performing an outside middle block, and the last is outer arm low, as if performing a low block. This training can be done standing or in a horse stance.
• The Turn and Punch with the kettlebells starts with a kettlebell in each hand, with a vertical fist so that the handle is vertical. You arms start at your waist and then, as you shift your weight to one leg and move into a bow stance, slowly punch out with the same vertical fist with the opposite arm of whichever leg has weight on it. Your punch will go in the same direction you were facing in horse stance, even though you have shifted to a forward bow stance facing another direction. Repeat on the other side without returning to horse stance. Start with a very light weight and only raise the weight when you can complete all 100 punches/side without stopping.
• Front-Overhead-Lateral Circles are performed with a kettlebell in each hand. Perform a front delt raise until the kettlebells are overhead, then lower them as if performing a side-lateral raise. When the kettlebells return to the bottom, reverse the motion, beginning with a side-lateral raise up, until the weights are overhead and then lowering them in the fashion of a front delt raise until they are in front of you. That is one rep. Only raise the weight when you can perform all 100 reps in each direction without stopping.
• The spearhands into beans/sand/steel shot can be done while standing or in a horse stance. Using a five-gallon bucket or large drum, fill it with the appropriate material and make sure that you cannot reach the bottom of the container with a strike. You will start with dry beans, thrusting your fingers into the container over and over until the reps are completed. You will not advance to the sand until you have performed this training at least 50 separate times. At this point, you will have two containers. One with beans and one with sand. You will do 100 reps on each hand in both of the materials from this point forward. You may not advance to steel shot until you have performed this training at least 50 separate times. At this point, you will have three containers. You will do 100 reps on each hand in all three of the materials from this point forward. 
• The Iron Rings for your forms practice can be found here. The rings are worn on your forearms. You should start slow and gradually add weight over time. 
• Here's an article I previously wrote on Iron Palm training.
• For the Push-ups and Squats, the idea is to do as many one-arm push-ups and one-leg squats as you can and then finish up the workout with normal push-ups and squats. This way you can work strength first and then work endurance after. 
• I recommend using many different hand positions for pull-ups throughout your training.
• The heavy stone lifting is very open. Find as heavy a stone as you can and attempt to lift it. If you can lift it even just a little bit, that's great!  Spend as much time as you need on the training session and lift it 50 times. Rest as often as needed. If it's a little bit lighter of a stone and you can lift it to chest height or over your head, that's fine, too. The idea is to find a heavy stone and lift it as high as possible 50 times. Once you can lift it over your head, though, you might want to find a heavier stone. I recommend that you find a smooth stone or make an atlas stone or you can wear long sleeves if you can't find a smooth stone. 
• Ground-to-overhead means you can use whatever technique you need to get a weight overhead. You can deadlift it, then curl it, then press it. You could even do that with just one arm.  You can clean and press/push press/jerk the weight. You can snatch it with both hands or just one. If the weight is lighter, you can use more muscle. If the weight is heavier, you may need to employ more technical lifts like the clean and jerk or snatch. Do this in however many sets with however much rest you need to get through it. Do yourself a favor and try to lift the weight in many different ways, so you can understand how the same weight can feel different in a very similar movement (i.e.- Ground-to-Overhead).

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

The Gravity Room Method

Training in a gravity room has long been a dream of mine and every other person who has watched Dragon Ball Z and dreamed of becoming stronger. Unfortunately, technology is not quite at the level necessary to create such a glorious masterpiece (and I don't have a few billion dollars lying around for R&D).  So, it's my job as the Anime Trainer to develop a training program to help mimic the effects and benefits of training in a gravity room. Using a Gravity Room is how Goku and Vegeta became Super Saiyans, after all.

30 times gravity can't be that bad, right?

Obviously, the answer lies in weightlifting and weighted clothing, but I can't just leave it at that. People lift weights and wear weighted clothes all the time. For example, George does 3 sets of 10 reps for Back Squat every Tuesday and Sally wears a weighted vest while she jogs and does sit-ups.  I'm sure each of you has done some sort of weight training at one point in your life and there are obviously many roads to strength depending on what your goals are.

Ideally, before starting this program, you should already be active. Preferably, you will have an understanding of the basic movement patterns found in the lifts and have already been employing them in body weight training or otherwise. If you lack mobility, fix it with Luffy, the Rubber Man, Kureha's Flexibility Workout, or check out MobilityWOD. If you possess muscular imbalances, identify what they are and correct them.

This program is about strength and mimicking being in a gravity chamber. This program may not fit your goals if you just want to run or swim or get huge.

Please read all of the notes. At the end of the post, an example of the overall schedule will be laid out.

Phase 0: Pre-Gravity Room Training

If you have not been training regularly, I do not want you to continue with the Gravity Room Method. You need to have an understanding of human movement and have experience using those movements in a training setting.

If you are new to exercise, you should begin here:

1. Starting the Journey
2. Ippo's Recovery Time
3. Goku's Gravity Room Workout
4. Luffy's Early Training
5. Yamcha's Weight Training
6. Sailor Moon- The Beauty Workout
7. SNK: Cadet's Strength and Conditioning Workout
8. Lei Wulong- Jackie Chan's Real Life Training
9. Strength Training- The Basics- General rules for strength training.
10. Level Zero- Apply concept for any other Real Anime Training workout. 

If you've been training on a regular basis, especially with weights, starting with the next Phase shouldn't be an issue for you at all. 

If you need help, you can comment on the post or you can send me an e-mail at realanimetraining@gmail.com.

Don't end up like Yamcha.

Phase 1: Basic Strength Program (Please read all of the notes)

1. Lower Body: Back Squat/Deadlift/Front Squat- 5 x 5* (See notes about rep schemes)
2. Push: Bench Press/Overhead Press- 5 x 5 
3. Pull: Pull-up/Bent Over Row/Chin-up- 5 x 5 
4. Abs/Core: Decline Sit-up/Good Mornings/Overhead Squat/Hyperextensions/Weighted Side Bends- 5 x 5
5. Choice: Choose 1 exercise for any body part- 5 x 5 OR 5 x 25 Meter Carry OR 10 Minute Heavy MetCon

(Notes:

1. If you are an absolute weight-lifting beginner, start with very light weights for the first few sessions, so that you are properly training the movement pattern of each of the lifts and only stick with the 5 x 5 rep scheme. 
2. Your Phase 1 workout will be 2 of the first three exercise selection groups, then abs/core, and your choice of exercise. First workout would be Lower Body and Push. Second Workout would be Push and Pull. Third would be Pull and Lower Body. It would recycle from there. After you've advanced a little while into Extended Sets, it alters slightly (see Note #10).
3. These lifts are with a barbell.  
4. 5 sets of 5 reps, building up to 85-90% of your 5 rep max.  For instance, 1 set at 50%, 1 at 60%, 1 at 70%, 1 at 80% and 1 at 85-90%.  
5. Begin with a warm-up set of 10 reps at about half of your first set's weight. 
6. Rest 2-3 minutes in between each set. 
7. You will cycle through the exercises in each group in each Phase 1 workout you do. 
8. If you fail on your final set, drop back to your 3rd set's weight and perform 8 repetitions. Do not however, do this on days that you have extended rep schemes (see Note #9).
9. *REP SCHEMES- On each Phase 1 Workout that you do, choose one of the first three groups of exercises to do additional work beyond 5 x 5.  The sets will be 1 x 3 and 3 x 1. That means for that one exercise for that day you will do sets of the following: 5/5/5/5/5/3/1/1/1+.  Your weight should increase, even if just 5# on each of the last 4 sets.That last set may or may not be your absolute maximum, but will be your heaviest weight of the day.  However if you still feel like you can go a little bit heavier beyond those sets, go ahead and try for additional singles, or you can start doing rack pulls or half or quarter squats. On upper body, you can use a power rack to do additional singles with a limited range of motion by only doing the top portion of the lift. On days you are scheduled for extended rep schemes, if you only get 3 reps on your fifth set (where you should have been doing 5 reps), go ahead and continue on up with another set of three and then the sets on 1. 
10. If you do Lower Body for an extended rep scheme in one session, the next session will be Push, and the one after that will be Pull. You will then take a session off from the extended sets and start again on the following session with Push, moving to Pull, then Lower Body, then rest. The next cycle would be Pull, Lower Body, Push, rest. See the chart at the bottom of this article.
11. When it looks as though your Extended Push sessions are going to be the same exercise, just switch to the other one. You'll see an example of it in the chart below. You don't want to only be doing extended sets on Bench or OHP.
12. If you succeed on your final set of 5 x 5, increase your weight on the final set in the next training session by 5 pounds. Use this new weight as the basis for your build up.  If you've added 20# to your lift, your build up sets should also be slightly heavier, at least in proportion to what your initial sets were. Your extended rep scheme sets should be recorded, but will have no bearing on your weight increase for the next workout, except the next time you do the extended rep sets.
13. The last portion, labeled "Choice," is an opportunity for you to do a heavy version of whatever exercise you would like to do. The only catch is that it cannot be one of the exercises in the rest of the Phase 1 workout. You could do Barbell Lunges, Dumbbell or Barbell Curls, Leg Press, or whatever. The main point is that it is heavy like the rest of the workout. You could even do heavy sled pushes or drags. I recommend throwing single-limb movements in here to make sure both sides of your body are doing equal work. Also, you have the option of doing a 10 minute heavy MetCon, which means you'll be doing multiple heavy lifts or one-arm/one-leg movements in rapid succession for the time period. The MetCons can be whatever exercises you like, but try to focus on heavier lifts or harder bodyweight movements. 
14. You can add weight to the side bends by holding a dumbbell on one side or by having a barbell on your back. 

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

(Notes:

1. Do not move into Phase 2 until you have been lifting regularly for at least six months. Static holds of this nature should not be done by absolute beginners due to the amount of weight being worked with. 
2. Ideally, you should be using a power rack with self spotters to do this portion of the training. It will make your life a million times easier. Do not do these movements on a Smith Machine.
3. Use only weights for Phase 2 that correspond to at least tops-of-thighs-parallel squat, a competition height deadlift, and a normal bench press, overhead press, and pull-up. 
4. The weight on each of these positions is going to be different. However, there will be a thread of consistency running through the training. On each of these positions, your starting weight will be 100% of whatever weight you were using to train those movements during the Basic Strength Program. However, you will be calculating the weights for this Phase based on the final set of the 5 x 5 and NOT the extended sets. Once you are able to complete this session using 100% of the weight of the lifts from the Basic Strength Program (which, I'm sure that you will be able to, because you will be moving that weight for 5 repetitions already), increase the weight of each of these positions to 105% of the weight of your current lifts in the BSP. That means the weights will be higher due to the percentage increasing and because your poundages should be increasing in your Strength Sessions. If your 5 reps on the BSP was done with 100# this week, that means you will be holding the positions for that lift with 100#. However, next time, due to the increase of the weight (105#) and the percentage (105%), you will be holding 110# instead of 105#. 
5. Maintain proper body alignment at each position on this list. Keep your core braced. 
6. You may treat each lift's hold (top and bottom) as separate from the other lift's holds, e.g.- back squat vs. pull-up. You may be at 120% on one lift, but 110% on another. 
7. You will be able to hold more weight on the top position of squats and presses and the bottom position of the pulls than you will their counterparts.This is natural. Just remember to keep track of each individual position's percentage. You may be at 105% at the bottom of your squat and 120% at the top. This is normal.  At the bottom of the bench press and the overhead press, the bar should be supported by your hands and NOT your chest. It may touch your chest, but the weight should not rest there. 
8. To get into the bottom of the squat, you'll most likely want to start in the top position and lower yourself into the bottom. If you try to get into position from the bottom, you'll have a very hard time getting your body properly braced and you'll most likely be trying to hold that weight from a broken-down position. When you lower yourself, make sure you maintain a tight core and muscular tension in the legs, glutes, and hips.
9. The bottom of your squat should ideally be with the crease of your hips below your knees. Tops of thighs parallel is the bare minimum for a successful lift in the squat. 
10. To get into the top position of the deadlift, use the power rack and do a very short Rack Pull to get to the top of the motion. Your Rack Pull should be only about 2-3 inches.
11. This workout should be paired with another workout during the day, but should be shorter or of lower intensity than other regular workouts. You can do the workout before or after the Phase 2 training session. You can either pair the Phase 2 session with a normal workout with volume or weights cut in half or you can pick a shorter workout that is higher in intensity. 

"This was a terrible idea!!"

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.

That moment when you take off the weights and your power level jumps 70 points.

The Program

Example (please note that "Other" is a choice of exercise or MetCon)-

	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Week 1	BS 5/5/5/5/5/ 3/1/1/1+ Bench Press 5 x 5 Decline Sit-up 5 x 5 Other: Overhead Lunges 5 x 5	Cardio OR Recovery OR Mobility (Can do 2 of above together if easy)	OHP 5/5/5/5/5/ 3/1/1/1+ Pull-up 5 x 5 Good Mornings 5 x 5 Other: Muscle-ups 5 x 5	Phase 2  Workout + Choice	Choice of  Real  Anime Training Workout	Cardio OR Recovery OR Mobility	Recovery
Week 2	Deadlift 5 x 5 Bent Over Row 5/5/5/5/5/ 3/1/1/1+ Overhead Squat 5 x 5 Other: 8 Deadlifts @ 225# and 12 Pull-ups 10 Min AMRAP	Phase 2 Workout  + Choice	Cardio OR Recovery OR Mobility (Can do 2 of above together if easy)	Front Squat 5 x 5 Bench Press 5 x 5 Hyperext. 5 x 5 Other: One-arm Push-up 5 x 5	Cardio  OR Recovery OR Mobility OR Choice	Choice of Real Anime Training Workout	Recovery

	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Week 3	Bench Press 5/5/5/5/5/ 3/1/1/1+ Chin-up 5 x 5 Weighted Side Bends 5 x 5 Other: Sled Pull 5 x 25 Meters	Cardio OR Recovery OR Mobility (Can do 2 of above together if easy)	Back Squat 5 x 5 Pull-up 5/5/5/5/5/ 3/1/1/1+ Decline Sit-up 5 x 5 Other: Pistol Squats 5 x 5	Phase 2  Workout + Choice	Choice of  Real  Anime Training Workout	Cardio OR Recovery OR Mobility (Can do 2 of above together if easy)	Recovery
Week 4	Deadlift 5/5/5/5/5/ 3/1/1/1+ OHP 5 x 5 Good Mornings 5 x 5 Other: Barbell Push Press 5 x 5	Phase 2 Workout  + Choice	Cardio OR Recovery OR Mobility (Can do 2 of above together if easy)	Bench Press 5 x 5 Bent Over Row 5 x 5 Overhead Squat 5 x 5 Other: Standing Ab Wheel Rollout 5 x 5	Cardio  OR Recovery OR Mobility OR Choice	Choice of Real Anime Training Workout	Recovery

Notes:

1. Cardio, Recovery, Mobility, or "Choice" workouts can be Real Anime Training workouts or another workout.  
2. Cardio Workouts to choose from.
3. Recovery Workouts to choose from.
4. Mobility Workouts to choose from.
5. Your Recovery/Mobility Days are good days to work on muscular imbalances such as an anterior/posterior/lateral tilt of the hips or rounding of the thoracic spine (upper back). 
6. Remember to warm-up and work on mobility before your workouts and to cool down and stretch afterwards. 
7. If you don't recover, you don't get stronger. Remember that. 
8. Pick your other workouts in accordance with your goals, be they sport, strength, endurance, or otherwise. If the workout doesn't fit your goals, don't do it. 
9. Please understand that trying to simultaneously increase everything at once (speed, strength, endurance, flexibility), specifically in one workout, will not work as well as increasing one, then another, then another, while the ones you are not increasing are merely at a maintenance phase. 
10. Your chosen workouts should also seek to hit your muscles from another angle, so try to pick workouts that have exercises in them that hit the same muscle groups, but differently. For instance, you could select a workout with heavy lunges or carries for your legs and back, you could select a workout that has one-arm push-ups or handstand push-ups for your pushing, and choosing a workout with seated rows, climbing, or even grappling for pulling.  Don't kill the same movement patterns over and over again. You'll notice that if you branch out and train hard and heavy with the same muscle groups in different ways, that you can continue to progress without a rest longer than if you just used a single movement pattern. 
11. If you are not in Phase 2 yet, then just do whatever workout you would choose for that day. 
12. The days on and off repeat every two week in the same fashion. That does not mean that the exercises or the Extended Sets repeat in the same way, however. 
13. At 12 or 16 weeks of training, it is recommended that you take a de-load/recovery week, or one of each, if you need it. During the de-load, you will perform all of your normal movements, but at no more than 50% of what you normally would do. Keep the reps the same, just lighted the load. During a recovery week (if it is a separate week from your de-load), you would focus on each movements, light cardio, foam rolling, stretching, and getting additional rest or sleep. However, if you feel as though you are stagnating or getting burnt out, please take a de-load or recovery day, so that you can heal and get back to it. Most times, if you are recovering properly during your normal training schedule de-loads are not needed unless you have been training for a few years.
14. I left a lot of room for choice in this program, specifically so that people could modify it to their own needs or desires, while still training strength and getting acclimated to heavy weights. If you need to recover, make sure you use the days listed in the schedule for recovery.
15. If you have to modify this program due to your sport, please feel free to do so. You may need to collapse all of the lifting (Legs-Push-Pull-Core) into a single day because you're already doing so many other things. Many martial artists have to only lift 1 day a week in order to preserve their energy for skill training. 
16. You may also completely drop off the additional "Other" exercise if you have sports practice or if you need to get in additional skill work instead. Remember: strength training is secondary in high skill sports!!
17. Please feel free to ask any questions you may have about the program, it's implementation, or about how it might relate to your goals. However, if you are not quite sure where to begin, you may benefit from a Personalized Training Program.

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

History's Strongest Disciple Kenichi (Workout)

This is the culmination of all of Kenichi's training that we get to see. This workout will not be in the same format as the other HSDK workout, as it will not focus on increasing levels, but on a steady increase in abilities and strength for as long as you continue to do the workout. Use this workout in conjunction with the other Kenichi workouts, as this one is a little more technique heavy.

Training never ends.

History's Strongest Disciple Kenichi 

Run 2.5 Miles (Same rules as Fundamental Workout)

4-6 Hours Later

1. Walking the Circle- 10 Minutes 
2. Treadmill/Hill Sprints- 20 Seconds On/10 Seconds Off x 8 Rounds
3. Balance Running- 10 Minutes
4. Brick Balancing- 5 Minutes (each side)
5. Splits- 3 x 1 Minute 
6. Banded Strikes on Pad/Post/Bag- 100 Strikes
7. Technique Practice (Choose 3)- 15 Minutes
8. Continuous Sparring- 10 Minutes
9. "Stone Dummy" Training- 10 Minutes
10. Daily Activities w/10# Backpack and 2# Arm Weights

Notes:

• Below are some links about Walking the Circle. When you get better at walking the circle, you can Walk the Circle on red bricks laying flat on the ground. After that, you can turn the red bricks on their sides. When you are able to perform the skill with the bricks on their sides, you may turn the bricks up on their end. This will be require a lot of balance and a lot of time to get to this point. You should practice Walking the Circle for several months before even attempting to raise the difficulty. You can also walk the circle while holding bricks in your hands.
• Walking the Circle 1 
• Walking the Circle 2
• The sprinting is most effective on the treadmill because it is often hard to find a hill that is both steep and long enough to do 4 minutes worth of sprinting. This is high intensity work called the Tabata Protocol. Tabata is designed to raise your fitness very quickly and push your conditioning. 
• Balance running is just like walking on a balance beam, but running. You don't actually want to use a balance beam, because it is very short, but if you have a curb that is relatively long and away from traffic, that would be very useful. Start off slowly. The increase here over time is your speed. If you must, start out walking, then jogging, then running. Your goal is to cover as much balance distance as possible without falling. It doesn't matter how fast you're going if you keep falling. This mimics the training that Kenichi did with the Elder, running across the the tops of buildings. You definitely don't want to fall off one of those. 
• Brick balancing is best done with a partner. Your partner tosses a brick down on the ground and your job is to run to the brick and stand on it as fast as possible. Once you stand on the brick, in whatever position it lands, raise the knee of the leg you are not standing on as high as you can and hold it for three seconds. On the next brick, switch legs.
• When practicing for the splits, spread your feet as far as possible and lower yourself to the ground slowly. Hold the widest position you can get for 1 minute and then slowly bring your legs together. Shake your legs out and walk around for 30 seconds to 1 minute and repeat the process again two more times. 
• Using exercise bands, starting with a very low tension, tie your waist, each wrist, and each ankle to a stationary object behind you like a tree or a wall. Walk out until all the bands have no slack. This doesn't mean they are fully extended, just that they are now straight with tension. At this distance, the pads, striking post, or heavy bag should be just out of reach of your kicks. That will force you to push just a little further in order to connect with any strikes that you will throw. I recommend using a heavy bag or pads, because very few people would be conditioned enough to throw repeated full power strikes at a post. Do 100 total strikes. When you are able to complete all 100 strikes without being pulled back, I recommend getting a higher tension exercise band to increase the difficulty. 
• Your technique practice can be solo or with a partner. You select three techniques, striking or grappling, and practice only those three for the allotted time period. You could practice strikes on a target or a pad or a heavy bag, you could practice throws on a throwing dummy or a partner, or you could drill a combination or movement with a partner. You may also do them slowly with dynamic tension, in the water, or in other environments as well. Change it up so you develop your techniques in new ways and fight off boredom.
• For continuous sparring, you put 10 minutes on the clock and go as hard as you and your partner feel like you can go. I do recommend sparring gear during this process. 
• The idea for this training is to take an object and hold it from the top or bottom so that it is awkward to hold, like holding the stone dummies from the tops of their heads, as Akisame does. You will hold one in each hand, lifting in as many different ways as you can think, in a variety of body postures and stances and using the rotation of your waist. At the beginning, the movements may be as simple as raising and lowering the weights and they may be as difficult as performing a martial arts form, dance, or other intricate pattern while holding the weights. You probably do not have access to Akisame's stone dummies, so there are some alternatives you can use for this training.  You can use dumbbells held at one end, big jars with a lid on them to keep anything from spilling out of them, an upside down kettlebell to mimic grabbing the head of the dummies, sandbags, or a long stone in each hand. If you can't mimic all of the things exactly in one training session, it does well to try to train each of the things with several different tools. Try to change up what you are using each training session and increase the weight slowly over time. 
• After your workout, for the remainder of the day, wear the backpack and arm weights. Every time you do this workout, add 2# to the backpack and 1# to each of the wrist/arm weights. 

Ogata Isshinsai's Martial Arts Conditioning

Ogata is amazingly versatile in his martial arts. He can grapple just as well as he strikes and he possesses all manner of inventive techniques in each type of discipline he engages in.  This workout, while not giving you the martial skills of Kensei, will help cultivate the attributes that he possesses as a martial artist: balance, toughness, flexibility, and strength.

Ogata Isshinsai's Martial Arts Conditioning

1. Round Kicks for Balance- 100 each side
2. Nukite (Spear Hand) into Sand*- 100 each side
3. Side Kicks for Balance- 100 each side
4. Short Power Strikes- 100 each side (see notes)
5. Back Kicks for Balance- 100 each side
6. Tree Striking- 200 Strikes, as is comfortable
7. Front Kicks for Balance- 100 each side
8. Diamond Finger- 100 Strikes each side
9. Side Split Stretch- 3 x 2 Minutes
10. Gliding Step Foowork- 5 Minutes
11. Front Split Stretch- 3 x 1 Minute each side
12. 40-100# Sand Bag Throwing- 15 Minutes
13. Heavy Bag Work- 15 Minutes
14. Seikuuken Training- 30 Minutes
15. Sparring

Notes:

• You may do the kicks for balance with support to begin with, but ideally you should not use support for all 100 kicks. Your goal should be to not put your foot down at all during any of the balance kicking.
• For the spear hand strikes, it's best to fill a 5 gallon bucket or a big blue wash bin with sand for the strikes. After 100 workouts, remove a cup of sand and add one cup of steel shot and mix it all together. Continue to remove one cup of sand and add one cup of steel shot every other workout after that. In order to not dump out any of your steel shot, you should dump the scoop of sand into a strainer atop another bucket to make sure you catch any shot you may have picked up. There are 16 cups in a gallon, so once you start the process of removing a cup of sand every other workout (after the first 100), you should be completely steel shot somewhere around workout 260, if you were using the 5-gallon bucket. This should be long enough for you to build up a good base for your hand training and a gradual enough increase to keep you from hurting yourself.
• Short power strikes means that you will practice hitting a target from 3 or less inches away. You are working to activate all of your muscles involved in the strike as quickly as possible. Eventually, you should work up to being able to strike the target from point-blank range. If you're looking for an example of this power, check out a demonstration I did with a friend of mine a couple of years back. 
• For tree striking, you may use any strike you like-- punches, kicks, knees, elbows, shoulder bumps, chops or whatever. Do them as comfortably as you can and you will be able to build upon that later. This will take time, so be patient and don't get overzealous, because injury is a very real possibility if you hit the tree to hard. It's best if you start on softer, flatter trees. 
• For the side split stretch, you will spread your legs as wide as possible and reach forward for 30 seconds. Then reach to the left for 30 seconds. Then reach to the right for 30 seconds. Then reach back to the the center, trying to stretch just a little farther for 30 seconds. Rest by walking around and shaking your legs out for 1 minute. Repeat for the listed sets.
• For the front split stretch, you will put one foot forward as far as possible and one foot back as far as possible. You will place the back of your heel down on the front foot and the knee down on the opposite leg behind you. You will lean forward, the heel of your front foot sliding away from you, while your opposite hip is moving toward the ground. Stretch this way for 1 minute, then switch sides. Rest for 1 minute by walking around and shaking out your legs. Repeat for the listed sets.
• The footwork for the gliding step is not very clear in the manga, however, what you should practice is shuffling your feet to one side or the other as quickly as you can. One foot will reach out to the side in a step, the other foot will slide to meet it and you will repeat the motion as quickly as possible. You can also do this movement in a circle or change directions abruptly as well.
• For the sand bag throws, you can fill a canvas laundry bag with sand (it leaks, though), rubberized mulch or real wood chips, pea gravel, or steel shot. I think your best option is rubberized mulch, because it is the middle ground for cost, as well as not being super messy. You'll want to secure the bag with a good line or rope or even have it sewn up with fishing line. The actual technique of the exercise is up to you. You can throw the bag overhead, you can pick it up and throw it down, you can try to spin and toss it for distance, or you can practice any body throws from Judo or Wrestling that you may know. 
• The heavy bag work is time for you to play with your techniques. Throw whatever you like as fast or as slow or as soft or hard as you like. You can use it as a cardio or strength session or purely just to play with new strikes. I recommend bag gloves if you are not used to hitting a heavy bag, to save the skin on your knuckles. Eventually, you may remove the gloves as your hands toughen up from the other training, but always err on the side of caution with training, because injuries can sideline you for extended periods of time.
• Reference Kenichi's Seikuuken Training for the Seikuuken portion of this workout. 
• There are no limits or rules for your sparring. You may do no contact, full contact, just grappling or striking, multi-person sparring or whatever you feel. Just be careful and work up to more difficult things as you feel comfortable. I recommend wearing gloves, a cup, and a mouthpiece in order to keep yourself safe. The sparring sessions are really about skill. You've toughened yourself up with the rest of your training.

That's all for today! Good luck and train hard!

Shinogi Kureha: The Ultimate Athlete (Grappler Baki)

This workout takes all of Kureha's attributes and throws them into a single training session. Strength, speed, endurance, flexibility-- the whole package. It is very hard, but can be scaled down. I will put the scaled version of each of the exercises in the notes.

Shinogi Kureha: The Ultimate Athlete

3 Minute Iron Cross

Then,

1. 20 Ring Pull-ups
2. 20 Ring Dips
3. 20 Handstand Push-ups
4. 20 Widowmaker Squats
5. 20 Wall Walks
6. 400 Meter Run (Meters= 400 x Round #)

--AMRAP

Notes:

• If you cannot do an Iron Cross, which is very difficult, you may start by holding yourself up on the rings for as long as possible. Eventually, you may begin to move your arms further and further out, until you are able to hold both arms completely straight out on each side of your body. 
• During the Rounds, if you fail during any of the exercises, you may not advance to the next round. Go ahead and complete whatever round you are on with full reps, but stop after the run on that round. 
• If you cannot do Ring Pull-ups or don't have rings, you can do normal pull-up or assisted pull-ups with a band or assisted pull-up machine.
• If you cannot do Ring Dips or don't have rings, you can do dips at a dip station, in between two chairs or something similar. 
• Widowmaker Squats are squats where you use a weight you would normally do 12 repetitions with and you push yourself to get 20 reps. It's going to be difficult, but you will have to rest at the top position and push through. 
• Wall Walks begin with you facing away from a wall and bending back, while walking your hands down the wall until your hands are on the ground and you are in a gymnastic bridge. You then walk your hands up the wall in the same fashion. That's one rep. 
• For the run, depending on what round you're on, it may be 400 Meters or more. The first round is 400 Meters, the second is 800, the third is 1200, the fourth is 1600 and so on and so forth. It's doubtful that you would be able to get more than two or so rounds into the workout, due to the possibility of failing on the other exercises.

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

Grappler Baki: Gaia's Basic Military Training

Gaia is a character with a split personality. His normal personality, Nomura, likes to kill, but he's not the strongest or the most skilled warrior. During combat, Nomura was captured and put in front of a firing squad. However, as fate would have it, he was rescued at the last second, but the rush of adrenaline and fear caused a split in his personality and all his hair fell out. As a result, whenever Nomura experiences an adrenaline rush, he switches to Gaia-- a warrior who controls the body's natural limit-breaker of adrenaline to push himself to whatever level of strength, speed, and awareness that the situation requires. His belief is that he does not need to put on the additional muscle mass in order to be stronger, because he can merely manipulate the level of adrenaline his body is putting out.

"Take your bulging biceps elsewhere, mister!"

Baki, however, shows him the error of his ways by stomping a mud hole in the hairless Gaia. Score one for training! Nomura, at some point, would have had to undergo military PT and, I imagine, probably still continued those exercises, since they don't really build much mass, but are good for developing basic strength and good muscular endurance, which is very important for a soldier. As such, this workout is based on general military PT.


Gaia's Basic Military Training, Workout A

1. 100 Jumping Jacks
2. 50 8-Count Bodybuilders
3. Run 3 Miles
4. Stretch- 10 Minutes

Then,

1. 5 Pull-ups
2. 10 Push-ups
3. 20 Sit-ups
4. 30 Squats
5. 40 Flutterkicks
6. 50 Mountain Climbers
7. 60 Second Plank

--5 to 10 Rounds, depending on fitness, then stretch 10 Minutes:


Gaia's Basic Military Training, Workout B

Pick one:

• Ruck Training: 25-70lbs, depending on level. 2-15 miles, depending on level. If you are just starting out, do 25lbs and 2 miles and increase either the weight OR the distance when you get stronger. If you can, you should do this in very hilly or mountainous terrain. You can increase either the distance or weight when you are able to finish the given course with the given weight at a 4 minute/mile pace. 
• Swim Training: Sets of 400 Meters, any stroke. Increase number of sets as your fitness allows. Rest 1 to 2 minutes in between sets. If you cannot swim 400 Meters without stopping, you can break it into however many sets you need to, but do not do more than 400 Meters in a workout if you cannot swim it in one go.
• Long Run Training: Run 5-20 miles at a slow, easy pace. You're going for the distance, not speed. If you're not sure if you can take it, pick 3 miles. If you're not sure you can take that, alternate jogging and walking for the distance. Obviously 20 miles is going to take a long time to get to, so increase your mileage gradually. 

Notes:

• 8-Count Bodybuilders are kind of like burpees, but a little different. 1) You squat down and put your hands on the ground next to your feet. 2) With your hands flat on the ground, shoot your feet out behind you to go into the top position of a push-up. 3) Jump your feet out into a Y position. 4) Jump your feet back together in the top of the push-up position. 5) Lower yourself into the bottom of the push-up position. 6) Push-up from the floor back to the top of the push-up position. 7) Jump your feet back in between your hands. 8) Explode from the bottom position into a jump, with hands overhead.  That's one rep. 8-Counts. Get it?
• Flutterkicks are done by lying on your back, with your hands underneath your hips and your feet about six inches off the ground. Then, you alternate your feet up and down from 6-12 inches off the ground. Up and down on each side is one rep.
• Mountain Climbers are done by placing both hands on the ground, with one foot leg bent underneath you, foot on the ground and the other leg straight behind you. Your butt is up in the air and you alternate the position of your feet. Moving each leg back and forward is one rep.
• Plank is done at either the top position of the push-up or on your forearms. Focus on keeping your abs tight and your body straight. Your butt with want to go either up or down from straight to make it easier, but focus on a straight line all the way down your spine and legs. 
• Make sure if you are going on a long ruck or a long run that you have drink water regularly, take in about 30g of carbohydrates every 30-45 minutes, and wear comfortable clothing and shoes. No matter what your level of fitness is, if you don't fuel and hydrate yourself or keep yourself comfortable, you'll end up failing a lot sooner and that's not what we're going for at all. 

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

Batman's Training Program- Final Phase

This is a continuation from Batman's Training Program- Phase 5. Continue to scale the workouts as necessary. This is pretty much the same program that was initially posted here, however, I am going to post some variances in the workout, so that you don't always end up doing the same thing. Please reference previous posts if you have any questions.


Sunday:
Morning-

• 30 Minute Jog
• 30 Minutes Meditation

Evening-

• Clean and Jerk- 8 x 3 Reps (262#) OR Squat Clean- 8 x 3 Reps (262#)
• 5 Sets Metabolic Conditioning (1/4 Mile Run, 21 Two Pood KB Swings, 12 Pull-ups)
• 30 Minutes Flexibility
• 30 Minutes Sparring

Monday:

Morning-

• 30 Minute Jog
• 30 Minutes Martial Arts- Forms or Shadowboxing

Evening-

• 5 Sets 20ft Rope Climb
• 30 Minutes Gymnastic Rings (Pick Two: Pull-ups, Iron Cross, Muscle-up, L-Sit, Dips, Levering)
• 40+" Box Jumps- 8 x 12 Reps
• 5 x 50 Crunches
• 30 Minutes Heavy Bag
• 30 Minutes Flexibility
• 30 Minutes Target Practice (Mitt Work, Knife/Dart/Shuriken/etc Throwing, Hitting Moving Targets)

Tuesday:

Morning-

• 30 Minute Jog
• 30 Minutes Yoga

Evening-

• 1/2 Mile Swim
• "Heavy" Deadlift- 7 x 5 Reps (620#)
• "Light" Deadlift- 30 Reps (310#)
• 30 Minutes Sparring

Wednesday (Off Day):

Morning-

• 20 Mile Run

Evening-

• 30 Minutes Target Practice
• 30 Minutes Flexibility
• 30 Minutes Hand Techniques
• 30 Minutes Leg Techniques
• 30 Minutes Observation (Watch Fights, Instructional Videos, Observe Natural Movement of People, Animals, and Objects in Motion.)
• 30 Minutes Meditation
• 30 Minutes Grappling Techniques

Thursday:

Morning-

• 30 Minute Jog
• 30 Minutes Martial Arts- Forms or Shadowboxing

Evening-

• Squats- 10 x 5 Reps (525#)
• 1 Hour Bouldering
• 30 Minutes Flexibility
• Crunches- 5 x 50 Reps
• 30 Minutes Target Practice 
• 30 Minutes Heavy Bag

Friday:

Morning-

• 30 Minute Jog
• 30 Minutes Meditation

Evening-

• Clean and Jerk- 8 x 3 Reps (262#) OR Squat Clean- 8 x 3 Reps (262#)
• 5 Sets Metabolic Conditioning or Prescribed Crossfit WOD
• 30 Minutes Flexibility 
• 30 Minutes Sparring

Saturday:

Morning-

• 30 Minute Jog
• 30 Minutes Yoga

Evening-

• Crunches- 5 x 50 Reps
• Squats- 10 x 5 Reps (525#)
• Push-ups- 5 x 50 Reps
• 30 Minutes Monkey Bars
• 30 Minutes Pommel Horse
• 30 Minutes Heavy Bag
• 1/4 Mile Swim

Notes:

• We've come full circle. Now all that's left to do is to make the commentary on how to successfully navigate and implement this program.
• Any one of these days is not necessarily a problem to a hardcore athlete, but the biggest thing is that there aren't any real rest days and that is where the tricky implementation comes in. 
• Remember, the only reasons that Bruce Wayne would even remotely be able to keep this up for any length of time are because he worked up to it slowly, he probably has access to top tier supplementation, massage therapists, chiropractors, and doctors, and Bats is probably juicing just as hard as any professional body builder ever.

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

He didn't get this jacked going Vegan and doing Zumba, that's for sure!

Battle Club: Wrestling Club Training Camp

Battle Club is a crazy, over-the-top manga about high school amateur wrestling. It's not for kids, considering there is some nudity and sexual themes, but it's got some pretty good moves in it (some realistic and some not). Early on, the characters go to a beach training camp where they ended up doing some hard training and one of the girls on the team suplexes a shark.

A shark.

Just let that sink in for a second. In any case, here's the workout!

Battle Club: Wrestling Club Training Camp

LEVEL ONE

1. Swim 500 Meters w/10# swim weights
2. Rest and stretch 10 Minutes
3. Swim 500 Meters w/10# swim weights

If you fail to swim either of the 500 Meters without stopping, you must do 100 Push-ups.

LEVEL TWO

1. Swim 1000 Meters w/10# swim weights
2. Rest and stretch 10 minutes
3. Swim 1000 Meters w/10# swim weights

If you fail to swim either of the 1000 Meters without stopping, you must do 500 Push-ups.

LEVEL THREE

1. Swim 5000 Meters w/10# swim weights
2. Rest and stretch 10 Minutes
3. Swim 5000 Meters w/10# swim weights

If you fail to swim either of the 5000 Meters without stopping, you must do 1000 Push-ups

LEVEL FOUR

1. Swim 10,000 Meters w/10# swim weights
2. Rest and stretch 10 Minutes
3. Swim 10,000 Meters w/10# swim weights

If you fail to swim either of the 10,000 Meters without stopping, you must do 5000 Push-ups

Notes:

• This is a very difficult and insane workout. You might be able to do the first level, but the second level will probably get you if you aren't a competitive swimmer. 
• You may use any stroke you like to swim the distance, so the positive part is you can do the backstroke when you get tired. 
• You can do any hand position for the push-ups. 
• This is a serious endurance workout, so take your time with it and be patient. 

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

Sun-ken Rock: Ken's Morning Routine

After the Chirisan training, Ken gets in the habit of waking up at 6 AM every morning, without an alarm clock, and he decides to use that extra time to train. This workout is his morning training.

Ken's Morning Routine

LEVEL ONE

1. Light Stretching- 5 Minutes
2. 100 Sit-ups
3. 100 Push-ups
4. Light Stretching- 5 Minutes

LEVEL TWO

1. Light Stretching- 5 Minutes
2. 100 Decline Sit-ups (45 Degrees)
3. 200 Push-ups
4. Light Stretching- 5 Minutes

LEVEL THREE

1. Light Stretching- 5 Minutes
2. 100 Decline Sit-ups (65 Degrees)
3. 100 Assisted One Arm Push-ups (each side)
4. Light Stretching- 5 Minutes

LEVEL FOUR

1. Light Stretching- 5 Minutes
2. 100 Hanging Sit-ups
3. 100 One Arm Push-ups (each side)
4. Light Stretching- 5 Minutes

Notes:

• On the stretching, be very easy since you are just waking up and are not warmed up. Treat it more like yoga, if you are familiar with it. Also, try to stretch your whole body during each set of 5 minutes. 
• Assisted one arm push-ups are pretty simple. You start in a push-up position, hands just below your shoulders. Then, keeping one hand in the same place, you move one hand out a few inches. You still need to keep the stationary hand underneath your shoulder. You are not shifting your entire center of gravity. The only thing that is moving is your other hand away from your body. On each rep, you should move the other hand just a little further away, until you can't do the rep and then start over. Keep counting your reps up to 100 and then switch sides. 
• There are many different ways to do hanging sit-ups. For descriptions, check the search function for "hanging sit-ups."
• Ken also did these push-ups on his knuckles, so that is an option, as well. 

That's all for today! I know this is a very simple workout, but Ken does this same workout every morning. I would not recommend doing this every day in order to let your muscles recover and to make sure you are not creating a muscular imbalance.

Until next time, good luck and train hard!

Tekken: Lei Wulong's Old School Training

Lei Wulong, from the game and anime movie Tekken, is based on the real life kung fu movie superstar Jackie Chan. The training is broken up into three sections and will focus on the three different types of training that you generally see Jackie Chan doing in his movies as well as his real life. This particular workout is based on Jackie's "Old School" training in his kung fu movies, so you're likely to see some unconventional things, but you can rest easy knowing that the intensity will be nice and easy...

Wait, what am I saying? It's training from kung fu movies!  You'll be lucky to survive!!!

Workout comes with complimentary creep to screw with you during training.
(Don't ask about the thing under his butt. O_O)  

But that's why we break things into levels sometimes. :D

They're like twins!

Lei Wulong's Old School Training

LEVEL ONE

1. Horse Stance- 2 Minutes
2. Practice Handstands- 3 Minutes
3. 50 Push-ups
4. 100 Sit-ups
5. Hold Top of Push-up Position on Fingertips- 1 Minute
6. Hold Top of Push-up Position on Backs of Wrists- 1 Minute
7. Gymnastic Bridge- 1 Minute
8. Balance Walking- 3 Minutes (see notes)
9. Shoulder-to-Feet Reverse Plank- 2 x 1 Minute
10. Practice Cracking Nuts- 3 x 2 Minutes 
11. Pull 50# Sled with Various Arm Movements- 10 Yards
12. Practice Martial Arts- 30 Minutes

LEVEL TWO

1. Horse Stance- 5 Minutes
2. Handstand- 1 Minute (see notes)
3. 50 Push-ups w/15#
4. 100 Decline Sit-ups
5. Hold Top of Push-up Position on Fingertips- 3 Minutes
6. 20 Wrist Jumps on Pads
7. Gymnastic Bridge- 3 Minutes
8. Balance Walking w/Dumping Water- 3 Minutes
9. Neck-to-Feet Reverse Plank- 2 x 1 Minute
10. Practice Cracking Nuts- 3 x 2 Minutes
11. Pull 100# Sled with Various Arm Movements- 20 Yards
12. Practice Martial Arts- 30 Minutes

LEVEL THREE

1. Horse Stance w/2# on each wrist- 5 Minutes
2. 5 Handstand Push-ups
3. 50 Push-ups w/45#
4. 50 Hanging Sit-ups
5. Hold Top of Push-up Position on Fingertips w/25#- 3 Minutes
6. 25 Wrist Jumps on Soft Dirt
7. Moving in a Gymnastic Bridge- 10 Yards Forwards and Backwards
8. Balance Walking w/Dumping Water- 5 Minutes
9. Neck-to-Feet Reverse Plank to Hip Drive- MAX Reps in 3 Minutes
10. Practice Cracking Nuts- 3 x 2 Minutes
11. Pull 150# Sled with Various Arm Movements- 35 Yards
12. Practice Martial Arts- 30 Minutes

LEVEL FOUR

1. Horse Stance w/5# on each wrist- 5 Minutes
2. 5 Handstand Push-ups on fists
3. 50 Push-ups w/65#
4. 100 Hanging Sit-ups
5. Hold Top of Push-up Position on Fingertips w/50#- 3 Minutes
6. 50 Wrist Jumps on Soft Dirt
7. Moving in a Gymnastic Bridge- 50 Yards Forwards and Backwards
8. Balance Walking w/Dumping Water- 5 Minutes
9. Neck-to-Feet Reverse Plank to Hip Drive w/50#- MAX Reps in 3 Minutes
10. Practice Cracking Nuts- 3 x 2 Minutes
11. Pull 200# Sled with Various Arm Movements- 50 Yards
12. Practice Martial Arts- 30 Minutes

Notes:

• Don't do more than you can and always stop if you feel pain. You are not here to hurt yourself. 
• When on the backs of your wrists, the fingers of each hand should be facing the center line of your body and, therefore, each other.  The wrist jumps are shown here. 
• In the second level, you must do the handstand non-stop for 1 minute. If you cannot hold it for one minute, you must continue practicing for that session for an additional two minutes. If you cannot complete the reps of handstand push-ups listed, you must also go back and complete 3 minutes of handstand practice. 
• The balance walking should ideally be on the tops of giant jars, full of water (for authenticity's sake), but if you don't have access to that, I recommend laying on their sides a series of CMUs (concrete masonry units-- otherwise known as a concrete block) in a grid pattern. Essentially, you'll have three lines of blocks going in each direction, leaving a total of four open spaces. You'll walk like Jackie did in Drunken Master on top of the jars. In the later levels, you'll place a bucket in each of the spaces, one filled with water. At this point, you will dump the water from the first bucket into one of the others while walking, replace the empty bucket, pick up the full bucket and empty that new bucket into one of the other buckets for the allotted time period. The video is here.
• For the Shoulder-to-Feet Reverse Plank, you'll have two chairs facing one another underneath your shoulder blades (place your hands behind your head) and a chair at your heels. You'll stay completely straight during this exercise. Later, when you move up in levels, the two chairs will be underneath your neck only with your hands still in place underneath your head. The "hip drive" is done from this position as well. You'll lower your hips and then lift them back to the starting position. You may have to move the chair under your feet in just a little for this one. For an example, see here. 
• The technique for cracking nuts is shown here. This is very hard to do. 
• The example of the various types of arm movements for the sled pull are here. You can row or curl or pull while twisting. Lots of options here. 
• For practicing martial arts, you may do forms, techniques, work with the wooden dummy or a heavy bag, or shadowbox. 

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