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