Ryouzanpaku Master Workout #6: Sakaki Shio, the 100-Dan Brawler

Sakaki Shio is a man who lives and breathes Karate. He has fought against many different people in real battles as a "hero for hire" on occasion and just in his own brawls. He solves his problems with his fists, which is why he is often call the "100-Dan Brawler."  The spirit of this workout is full-on traditional Karate training. And it will beat you into shape.

That's not the sun, kid. You're dying.

Start slowly. This is a Master workout. Combined with the Ryouzanpaku Master Workout #2: Sakaki, you'll soon find yourself in a state of Karate bliss... also known as exhaustion.


Ryouzanpaku Master Workout #6: Sakaki Shio, the 100-Dan Brawler

Skill Training

1. Kihon Practice- Choose 10 Techniques to Perform 10 Reps on Each Side
2. Kata- 1 Hour (Any Kata, slow or fast)
3. One Step Kumite- 4 x 2 Minute Rounds
4. Three Step Kumite- 4 x 2 Minute Rounds
5. Free Sparring- 3 x 2 Minute Rounds

Strength and Conditioning

1. Nigiri Game (Gripping Jars) Lifting- 50 Lifts
2. Any Karate Footwork w/Nigiri Game- 100 Meters
3. Chishi (Stone Club/ sub out for sledgehammer) Lifting- 50 Lifts
4. Ishi Sashi Lifting (or KB Lifts)- 50 Lifts
5. Weighted Kicks- 50 Total Kicks
6. Awkward Heavy Object Lift- 10 Lifts

Striking Post Practice (Choose 3)

1. 100+ Straight Punches
2. 100+ Back Fists 
3. 100+ Elbow/Forearm Strikes 
4. 100+ Shuto/Knifehand Strikes
5. 100+ Haito/Ridgehand Strikes
6. 100+ Palm Heel Strikes
7. 100+ Hammer Fist Strikes
8. 100+ Side Kicks
9. 100+ Round Kicks
10. 100+ Front Kicks
11. 100+ Back Kicks

Additional Skill Training (Choose 1 to Practice Until Finished)

1. Free Sparring
2. Kata
3. One Step Kumite
4. Three Step Kumite

Notes:

• This workout is designed to be done throughout the day, so you definitely do not need to do all the sections back to back, but keep the sections together at least. Do skill in the morning, strength and conditioning later in the day and striking post work in the evening for example.
• Kihon practice is just the practice of your basic techniques. You can do them stationary or while moving.
• If you don't know any Karate Kata, I suggest you look some up or attend a Karate class. Also, if you don't know any Kata, why are you doing this workout?!
• One Step and Three Step Kumite or Sparring is a set attack/defense pattern repeated over and over between two partners.
• For Free Sparring, if you are going full force, be sure to wear some sort of gear for your own safety. If you are wearing minimal gear, like in Kyokushin Karate, don't punch to the face. 
• If you don't have gripping jars, you can fill a protein container with water or sand and use that or you can grip one end of a hexagonal dumbbell. Start light and work your way up.
• Make sure you control all weights and move relatively slowly to save your joints.
• Any time it just says "Lifts" in the Strength and Conditioning section, it just means some sort of lift. With the jars,  you'll raise the jars into various positions that you would find your arms in during kata or sparring. For the stone club (you can sub it out for various weights of a sledgehammer), you'll hold it out in front of you while in a deep sumo stance and raise and lower it in various fashions, trying to keep your wrist straight. You can also use it to lever to the left or right or front and back to train the wrist further. Try to maintain a good horse stance or some other karate stance while doing the majority of these lifts. You need to train those legs!
• The jars will be held down at your waist during the footwork portion.
• Ishi sashi resemble Shaolin stone locks and kettlebells to such a degree that any of them will be acceptable. The weight should always be held so that the heaviest part is furthest away from the body as you lift it. Try to mimic your karate movements as you lift the weight. 
• Weighted kicks are done relatively slowly and can be any kicks you like. You can weighted sandals, heavy shoes, or ankle weights for this portion.
• The awkward heavy object lifting can be rocks, atlas stones, logs, pieces of a car or whatever you have. The point is that you should switch between objects each time you do the workout and try to raise each object as high as possible on each lift, even if that means only a few inches.
• When practicing with the striking post, start out very light on your techniques and only complete a maximum of 100 reps for each technique that you choose for that day. As you get better, you can add a little more force and 5 or 10 reps per technique. Maybe one day, you'll get up to 10,000 full force strikes to the post like Sakaki, but for now, start slow and build up over a very, very long time.
• At the end of the day, if you have anything left, use it to come back and focus all of your attention on your Karate practice in the form of various types of sparring. Go for as long as you want, but once you start to throw out sloppy techniques, it's time to call it a day.

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. 

Furinji Saiga's Primal Strength Workout

Establishing good movement patterns in "Furinji Saiga's Primal Movement Workout" is only one half of the equation. It is also necessary to build the raw, primal strength that Saiga possesses, both as we've seen in the short time he's been in the manga, as well as what we can imagine based on the Elder. I find it likely that Saiga possesses the power to break his opponent in his hands without the use of any martial arts at all. That is the premise of this workout.

Furinji Saiga's Primal Strength Workout

Morning

-Practice Martial Arts- 1 Hour
-Primal Strength (Using various weights of logs and stones. As reps increase, weights should decrease.)

1. 10 Deadlifts
2. 10 Cleans 
3. 20 Shoulders
4. 20 Squats
5. 30 Clean and Press
6. 30 Thrusters
7. 40 Push Press
8. 40 Overhead Press
9. 50 Slams
10. 50 Biceps Curls/Chest Raises
11. Tree Striking/Rending- 15 Minutes
12. Sled Push/Pull- 5 x 100 Meters
13. Sprints (pick 2): 100 Meter Forward, 100 Meter Backward, 1 Set of 90 Degree Sprints, 40 Yard Suicide x 5 Sets of each chosen

4-6 Hours Later

-If you still feel good after the morning training, then repeat the entire workout over again. I don't mean, "Hey, I can still walk, let me make it so I can't anymore." What I mean is, if you breeze right through the workout and you still feel pretty strong, then attempt to complete the workout again in its entirety. This is less likely than during the "Primal Movement" workout, because you'll be lifting fairly heavy and the intensity should take your endurance out. However, in the case that it does not, please feel free to go at it again. You may have to adjust your weights down and you can feel free to stop whenever needed.


Notes:

• Once again, martial arts can be a variety of different things: techniques, sparring, forms, or a class for example.
• Covered Deadlifts in the Primal Movement workout.
• Cleans are performed similarly to a deadlift, but as the weight comes across the top of your thighs, you use pop your hips forward, shrug slightly, and jump slightly. You will then pull the bar up in a straight line up your body before diving/squatting underneath it, your arms rotating around the bar until it rests on your front delts, your elbows pointed out, and with you in the bottom of the squat position. Stand up to complete the movement. You may drop the bar/log in between reps. If you are using a log, you may have to have a very close, alternating grip and then release the top hand so that both arms catch the log as it comes up. For all squats and cleans, your goal is to have your butt get as low as possible. We're building functional strength and that means full range of motion.
• Shouldering is pick the log or rock up from the ground and placing it on your shoulder. It should still be a relatively heavy weight, so you shouldn't be able to just pick it up in your hands and put it on your shoulder. You should have to hug it close to you. 
• For the squats, you can do front squats, which would have the weight up on your arms and front delts or back squats, where the weight is sitting across your shoulders. You may have to clean the weight to get it into position, so it's not going to be a very heavy weight, especially since you're looking to do 20 reps with it. If you have to set it down in between reps, that's fine. The idea here is to build strength, so eventually, a heavy thing won't feel so heavy and you'll need to find something heavier to manipulate. 
• A clean and press is starts of the same as a clean, but at the top of the movement, you press the weight overhead.
• Thrusters start in a front squat position. You then squat down and, as you come up out of the bottom, you use the momentum of the squat to help you press the weight overhead.
• A push press starts with you holding the weight on your chess, you bend your knees and hips a little bit and forcefully explode upward, using the momentum to press the weight overhead. Make sure that your head comes forward ahead of your arms on each rep.
• An overhead press is similar to a push press, except that you are using pure strength to push the weight instead of momentum. Remember to keep your elbows tucked in slightly to ease the tension on your shoulders.
• For the slams, you will pick a rock up over your head and throw it forcefully to the ground. Pick it up and repeat. Be careful not to crush your toes. 
• For biceps curls, you can use two small rocks, one big rock, or a small log. At the start of the movement, you will be standing with your arms extended, elbows at your side, weight or weights in your hands. You will then bend at the elbows until your arms are fully flexed, but your elbows will not move from your side at any time during the movement. If you are holding one weight in each arm, make sure you do 50 reps on each side. 
• Tree striking/rending means hitting trees with any strikes the you like or grabbing them and trying to manipulate them. Your goal is to try to break branches (small at first) with strikes and by grabbing and trying to twist or snap them. In the anime, we see the elder pruning his trees with just two fingers. This is a ridiculous example of what I'm talking about. 
• You can push or pull a specially made weight sled or a tire or even a car if you want. The idea is you want to push or pull something very heavy for an extended period of time. Rest two minutes in between each 100 meter push/pull.
• 90 Degree Sprints are like running a baseball diamond. One set is each direction
• A 40 Yard Suicide will require you to place markers at 10, 20, 30, and 40 yards.  You will sprint to the 10 yard line and back to start, then immediately go to the 20 yard line and back to start, then the 30 yard line and back to start, then to the 40 yard line and back to start. That's one suicide. 
• If you end up having the energy to do the whole workout again, it includes the martial arts section. 

Furinji Saiga's Primal Movement Workout

We haven't seen much of Furinji Saiga's training in History's Strongest Disciple Kenichi, but we do know that he is the son of the "Invincible Superman," Furinji Hayato. Therefore, because of that, we can guess that he is similarly trained and/or skilled. The Elder uses a lot of "Ancient Martial Arts" and is also capable of ridiculous feats of strength such as trimming his trees with just his fingers or running across the tops of trees or even water.

When we first really get to see Saiga, he manages to defeat five Master-class fighters before a coat has time to fall to the ground and the remaining Fists of Yami are wary and possibly even afraid of him. I have based this workout on the concept of "Ancient Primal Power." I will probably do another workout for Saiga, if we ever get some concrete training scenes for him.

Furinji Saiga's Primal Movement Workout

Morning
-Practice Martial Arts: 1 Hour (see notes)
-Primal Movement (All Exercises are MAX Reps, one right after the next. Choose one from each group. Choose a different exercise each time you do the workout.)

1. Squat: Conventional, Sumo, Hindu, Split, or Pistol
2. Lunge: Forward, Side, Reverse, or Walking
3. Push: Push-up, One-Arm Push-up, Dip, or Handstand Push-ups
4. Pull: Pull-up, Body Row, Upside Down Row, or One-Arm Variations
5. Bend and Lift: Deadlift, Single-Arm Deadlift, Single Leg Deadlift(45#/25#)
6. Rotational Movement: Waist Twist or Wood Chop
7. Barefoot Walking/Running: 30 Minutes, as is comfortable
8. Swimming: 30 Minutes, any style
9. Climbing: 30 Minutes (Rope, Tree, Rock)

4-6 Hours Later

-If you still feel good after the morning training, then repeat the entire workout over again. I don't mean, "Hey, I can still walk, let me make it so I can't anymore." What I mean is, if you breeze right through the workout and you still feel pretty strong, then attempt to complete the workout again in its entirety. You're only required to do max reps of the the movements, so whenever you fail is fine; however, you are free to stop whenever you need to during the second run through.  

Notes:

• Practicing martial arts can be anything you like: it can be any type of bag work, forms, shadowboxing, sparring, a martial arts class, or even just practicing single techniques.
• Conventional Squats would be feet directly under hips, sumo would be feet wide and pointing out, hindu are feet right under hips, but knees come out over the toes, and a split squat is done from a lunge position. Remember to do each side for the split squats.
• For forward lunges, step out in front of you, bending at the forward knee until your rear knee almost touches the ground. Reverse the movement by pushing off the front foot and return to standing. One rep is each side. Side lunges require you to step out to the side and squat back, with the other leg straight. Return to the start by pushing off the lunging leg. A reverse lunge means the leg that is moving is the rear leg. The to return back to start, push off the rear leg and return to standing. A walking lunge just means that you will lunge forward and step through to the lunge on the opposite side. 
• Pull-ups and body rows can be any grip you like. Upside down rows are done by hanging upside down on a bar by your hands, with your feet straight up in the air. You will then pull yourself up by bringing your hands to your shoulders. This is a fairly difficult movement so be careful.
• For the deadlift, you can use a bar or a log. You will squat down and grab the bar or log with straight arms. Your head will be up, your butt will be down, and your back will be straight. Then, you will push down through your heels and drive your hips forward to lift the weight. The bar will travel up close to your shins and thighs for the whole movement. Your arms will stay straight and you will not shrug your shoulders. At the top of the movement, you will have your hips fully extended, shoulders back. Then, you will slowly reverse the movement and sit the weight down. That's one rep. The single arm variation has a weight on either side of the body. You'll complete the reps on your weakest side and then complete the same number of reps on the other. The single-leg variation is a little different, because your non-lifting leg will extend out behind you as you bend at the waist. Your lifting leg will be only slightly bent and the majority of the motion will come from your hip and waist movement.
• The waist twist is done with very little or no weight and is really just for loosening up. The wood chopping should be actual wood chopping with an ax. You can do swings from shoulder to hip or you can do sideways swings. 
• You'll notice a lot of differences in your stride in walking and running if you've never done it barefoot. At the beginning, you should try to stay on grass or sand, until you toughen your feet up some. 
• On the climbing portion, make sure that you only climb to a height with which you are comfortable. 10-12 feet is generally a good height when you are by yourself. If you have access to a rock wall with climbing support, that can be really helpful, too.
• If you decide to repeat the workout, that includes the hour of martial arts. 

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

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!

Ogata Isshinsai's General Strength and Conditioning

Ogata Isshinsai, often called Kensei, is a young member of the One Shadow, Nine Fists. He was previously the number one disciple of Ryouzanpaku and was trained by the Elder, Akisame, and Ma. He has mastered at least one of the Elder's 108 secret techniques. Through his disciples, we've managed to see several of Ogata's techniques and the skills that he possesses as a fighter. These workouts are based on the accumulation of everything seen of Kensei.

Ogata Isshinsai's General Strength and Conditioning

Morning
-Run 3 Miles
-500 Yard Bear Crawl

4-6 Hours Later

1. Up and Down Hill Sprints- 5 x 50-100 Meters
2. 50 Fingertip Push-ups+
3. 50 High Jump Squats
4. 50 Fingertip Pull-ups+
5. 50 Box Jumps (Start at 18")
6. 50 40-100# Sandbag Overhead Toss
7. 50 Depth Jumps (Start at 12")
8. 50 Sandbag Shoulder and Slams (25 each side)
9. Pick 5 calisthenic exercises and perform 100 reps of each.

Notes:

• For up and down hill sprints, you sprint up a hill of 50-100 meters and then, when you get to the top, you immediately turn and sprint back down. You have to be careful sprinting downhill, so you can just jog at first, then run, then work up to a sprint. The steeper the hill, the better. This is training the ability Rimi used to run up and down a wall. 
• On the fingertip push-ups and fingertip pull-ups, you'll work up to doing 50 non-stop repetitions. Once you get to 50, then you'll attempt 10 more without your pinky. After you accomplish that, you'll do ten more without your ring finger. You'll continue with this until you are just using your thumb. If you cannot complete 50 in one set, break it into as many sets as needed until you get to 50. 
• For high jump squats, you will perform a jump squat, but attempt to jump as high as you possibly can on each rep. 
• On the box jumps, you'll jump both feet up on top of the box at the same time and stand-up completely before jumping or stepping off the box. 
• For the sandbag toss, just toss the sandbag over your head as far as you can.
• For a depth jump, you will stand atop a box and step off like you are walking off a plank. As your second foot leaves, it will square up with your first foot and you will land in a half squat position. 
• For sandbag slams, you'll pick the sandbag up, then using your a knee and your arms, place the bag on one shoulder and then slam it down. You can do all 25 on one side and switch to the other side OR you can alternate on each rep. 
• I'll leave a list of sample calisthenic exercises you can do here: push-ups, sit-ups, squats, pull-ups, lunges, mountain climbers, burpees, jumping jacks, handstand push-ups, dips, body weight rows, etc. You could also do one-limb versions of these exercises. This is an opportunity for you to build from previous training however you need to. 

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

HSDK Workout Master Post

Shirahama Kenichi

1. Kenichi's Vacation Workout- Getting There
2. Kenichi's Seikuuken Training
3. Ryouzanpaku's Fundamental Training
4. Ryouzanpaku's Regular Training
5. Ryouzanpaku's #1 Disciple Workout
6. History's Strongest Disciple Kenichi

Takeda Ikki

1. Good Luck, Takeda
2. Random Training with James Shiba: Workout #1
3. Random Training with James Shiba: Workout #2
4. Random Training with James Shiba: Workout #3
5. Random Training with James Shiba: Workout #4

Fists of Ragnarok

1. Hermit's Training 
2. Thor's Basic Training (Chiaki Yuma)
3. Valkyrie's Training (Kisara)

Masters of Ryouzanpaku

1. Ryouzanpaku Master Workout #1: Apachai
2. Ryouzanpaku Master Workout #2: Sakaki
3. Ryouzanpaku Master Workout #3: Ma
4. Ryouzanpaku Master Workout #4: Akisame
5. Ryouzanpaku Master Workout #5: Apachai Hopachai, the Muay Thai God of Death
6. Ryouzanpaku Master Workout #6: Sakaki Shio, the 100-Dan Brawler

Thor's Basic Training (Chiaki Yuma)

Chiaki Yuma, or Thor, is the Seventh Fist of Ragnarok and a user of Sumo. He's massive, powerful, and fights "for all the fat men of the world."

"This body is the perfect blend of muscle, fat, and sex appeal!"

Sumo wrestlers go through some intense training. They live in "stables" with only other sumo practitioners, waking at 4 or 5 AM to train for several hours. Then, they eat a huge meal at around 11 AM or noon and then take a two hour nap before waking up to eat again and then going back to sleep. It's safe to say that the life of a sumo is 100% about the art. The training that these men undergo is all about building the raw strength, balance, and flexibility (yes, flexibility) to push another equally large man outside a ring.


Thor's Basic Training
Sumo-Kenko-Taiso Practice (You can find most of the exercises listed below here in PDF format.)

1. Kishizume no Kata (Concentration Exercises)
2. Chirichouzu no Kata (Clapping and Rubbing the Palms)
3. Shiko no Kata (Stamping)
4. Sliding Practice
5. Shinkyaku no Kata (Leg Stretching)
6. Matawari (Extreme Leg Stretching)
7. Shikiri no Kata (Preparing to Wrestle)
8. Seme no Kata (Attacking Exercises)
9. Fusegi no Kata (Defensive Exercises)
10. Yotsu Mi no Kata (Belt-Grabbing Exercises)
11. Sori no Kata (Bending Backwards)
12. Kinsei no Kata (Balance Exercises)
13. Douyo Iri no Kata (Entering the Ring)
14. Teppo (Stepping and Hitting Exercise)- Wooden Post
15. Teppo- 75#+ Heavy Bag
16. Butsukari-geiko (Hitting Practice)
17. Practice Matches

Start at 5 Minutes for each exercise. After you comfortable with this volume of training, increase the time for each exercise to 10 Minutes. When you are comfortable with the volume of training, which may take a while, increase it to 15 Minutes per exercise.

Notes:

• Reference the link at the top of the workout for anything not listed here in the notes. The PDFs will have descriptions of the exercises as well as some basic illustrations.
• This is a pretty long workout, even at the beginning level, so go easy if you aren't in shape.
• Check the above link for Shiko, but here is a video.
• Sliding is a form of footwork useful in Sumo matches. Here is a video of it.
• Teppo is stepping with the same hand and same leg for hitting against a wooden post or a heavy bag. The post is the traditional way, but the heavy bag gives a different feel and allows you to practice against a moving target and work on your timing. Here's a video of an American doing Teppo.
• Here is a video of some training and practice matches.
• Butsukari-geiko is pretty much slamming your body into the body of your training partner. You'll get a little bit of a running start (most likely using sliding footwork to move) and hit your chest/stomach area together. Be careful not to bash your heads together.
• Be careful with hitting your head together on the practice matches as well. You'll need a ring and you win by either pushing your opponent out of the ring or putting them on the ground.

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

Judo in Anime and Manga: Masahiko Kimura's Training

There aren't as many main characters in manga with judo backgrounds. There's Yawara (which is pretty awesome), but other than that, I've not come across too many judo manga. There are some judoka in Grappler Baki, Shamo, Holyland, and History's Strongest Disciple Kenichi; however, the judo players in these manga were secondary characters and are often taken out relatively early in whatever fight they are in. Poor Ukita in HSDK just gets the raw end of just about every deal he's involved in.

I mean, just look at the poor bastard.

I think this is unfair. Judo is badass.

Look at current UFC Women's Bantamweight Champion Ronda Rousey-- she's 11-0 in professional MMA and won a Bronze Medal in Judo at the 2008 Summer Olympics. Judo is the precursor to Brazilian Jiu-jitsu and Helio Gracie, the founder of BJJ, was beaten by a judo player. However, to be fair, it took the one of the greatest fighters, if not the greatest fighter, in the world at that time: Masahiko Kimura, to accomplish that feat. This man was ridiculous. His philosophy was that if he put more effort into his training than his opponents, he would be victorious-- he did... and he was. Kimura will be the basis for this workout.

So, this workout is dedicated to all the judoka who've been overlooked. This is for you guys!

Masahiko Kimura's Training

1. 1,000 Push-ups or Hindu Push-ups
2. Bunny Hop- 1 km
3. Headstand- 3 x 3 Minutes
4. Judo Practice- 100 Throws 
5. One-Arm Barbell Lift and Press- 15 Reps each side OR Bench Press- 3 Sets: 3, 2, and 1 Reps
6. 200 Sit-ups off Partner's Back or Decline Sit-ups
7. 200 Squats with Partner/Log/Barbell/Sandbag (150-200lbs)
8. Judo Practice- 100 Submissions
9. 500 Shuto (Knife-hand Strikes)
10. Judo Practice- 100 Entries
11. Judo Randori- "X" x 3 Minute Rounds
12. Practice Throws (particularly Uchi-mata) Against a Tree- 1 Hour
13. Additional Judo Practice- 1 Hour

Notes:

• This is a day workout and can be broken up throughout the day as needed. 
• The 1,000 push-ups can be in any number of sets and reps. 
• Bunny Hopping a kilometer will be pretty rough, so rest as needed during it. 
• Do the headstand against a wall or with a partner. Also, you should use a mat or a large folded towel. If you can't do the full 3 minutes, you can rest and do it in sets, but try to do the full time. 
• Examples of Judo Throws: Animated, Video/Pictures, Animated, and Video. Needless to say, you'll need a partner for this. 
• The One-Arm Barbell Lift and Press can be a single-arm Clean and Press, a deadlift followed by a curl followed by a press, or it even be a snatch (I know there is not a press in the snatch, but whatever.) Here are some examples: 1, 2, and 3 (content warning on this one!). Start off light and really focus on the form here.
• The bench press is here so that you can occasionally focus on some heavier upper body lifting. 
• The sit-ups off a partner's back will require a partner (no crap!) to be on all fours. You will sit with your butt across their shoulders and your legs wrapped around their body. You will do sit-ups from this position, but obviously be careful, since you'll be laying back over your partner's head. Alternatively, and possibly better, you can just do decline sit-ups. 
• This is a lot of squats with a lot of weight. What I'm going to suggest is to pick whatever weight you are going to squat with and just squat it as many times as you can. You can do it in whatever sets and reps you need to, but the eventual goal is to be able to do a 150-200lb squat 200 times without stopping. (Mind you, I did say eventually.) To keep from getting bored, it might be fun to switch it up and occasionally use a partner or a barbell or a log or a sandbag. Each will offer their own challenges and tax your body in a different way. 
• In case you didn't know, judo is not just throws. It has submissions, too. Unfortunately, due to the rules in judo, you don't get to see them as much. However, if you think about it, BJJ is essentially just judo with a crap-ton of newaza (ground techniques) in it. Check out some newaza here and pay attention to shimewaza (chokes) and kansetsuwaza (joint locks). Here's also a video. You're just practicing the techniques here, so you're going to need a partner.
• Kimura was also known to practice some Karate, especially the shuto or knife hand strike. You can just do it in the air or against a target. It's 500 total strikes, so 250 on each side. 
• Entering means just practicing the footwork before a throw, like the spin for a hip throw or the leg set up for an Uchi-mata. For example, this video here.
• Judo Randori is essentially just sparring. You're going for a decisive throw, a 25 second pin, or a submission. Old school example and new school. Do it for as long as you like, but do it for at least 3 minutes. 
• Kimura would often go into the forest late at night and practice his throws against a tree, particularly his entering techniques for those throws. Particularly, he would practice Uchi-Mata. Knowing the throw was one thing, but getting into the position to use the move is absolutely essential. That's why there is an additional hour of practice for this. 
• The additional judo practice can be randori, technique practice, or practicing the entering for your throws. Whatever it is, just fill the time slot. 

Hope you guys enjoyed this one! You guys have been asking for a judo workout for a while now, so here it is! Until next time, good luck and train hard!

Kimura is not impressed.

Random Training with James Shiba: Workout #4

Random Training with James Shiba: Workout #4 (Weights and Plyometrics)

Morning

1. 1 Mile Warm-up Jog
2. 8 x 100 Meter Sprints
3. 1 Minute Rest
4. 2 x 400 Meter Run

2-3 Hours Later

1. Back Squat- 3 x 8 Reps
2. Squat Clean- 3 x 8 Reps
3. 24" Box Jumps- 3 x 20 Reps
4. Overhead Press- 3 x 8 Reps
5. Clapping Push-ups- 3 x 25 Reps
6. Shrugs- 3 x 8 Reps
7. Dumbbell Front Raise- 3 x 8 Reps
8. Dumbbell Side Lateral Raise- 3 x 8 Reps
9. Weighted, Decline Sit-ups- 3 x 15 Reps
10. Medicine Ball Slams- 3 x 15 Reps
11. Russian Twists- 3 x 15 Reps
12. Weighted Back Extensions- 3 x 15 Reps
13. Jump Rope- 10 Minutes
14. Speed Bag- 5 Minutes
15. 3 x 3 Minute Rounds Shadowboxing
16. 3 x 3 Minute Rounds Heavy Bag Work
17. 3 x 3 Minute Rounds Sparring

Notes:

• This workout is made to build explosiveness and full body strength. 
• You can find more about Russian Twists here. 

Random Training with James Shiba: Workout #3

Random Training with James Shiba: Workout #3 (Old School Conditioning)

Morning

• Run 10 Miles

3-4 Hours Later

Conditioning (Pick Two) for 1 Hour:

• Wood Chopping 
• Lifts and Carries (Logs, Sandbags, Atlas Stone, etc)
• Tree Climbing
• Sledgehammer Work 
• Sawing
• Uphill Wheelbarrow Pushing 
• Sled/Big Tire Pulling (Front and Back)
• Any Calisthenics (Pull-ups, Push-ups, Dips, Hindu Squats, Sit-ups)
• Playing an Athletic Childhood Game (Tag, Leap Frog, Dodgeball)

Boxing for 1 Hour (pick any number):

• Heavy Bag
• Speed Bag
• Shadowboxing
• Mitt Work
• Sparring
• Rope Skipping

Other Cardio for 1 Hour (pick one):

• Swimming
• Biking
• Rowing
• Hiking with a 25-100lb pack
• Cross-training a Sport (Baseball, Basketball, Football, Soccer, Wrestling, Tennis)

Notes:

• This is high-volume training, so work your way up to this. Cut the distance for the run and the time for the exercises in half or more if you need to. 
• The intensity of these exercises and what you will do during each session will obviously vary, so pay attention to how your body feels and train accordingly. If your arms or legs are so sore you can't do anything, either go extremely easy on them or train something else entirely. 

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

Random Training with James Shiba- Workout #2

Here's the second workout! Sorry for the delay. I was without my computer for a few days.

Random Training with James Shiba- Workout #2 (Circuits and Intervals)

Morning

• Run 3 Miles, with 7 Sprints Throughout

2-3 Hours Later

1. Upper Body Push (See notes for examples of exercises in this workout)
2. Abs
3. Cardio
4. Upper Body Pull
5. Abs
6. Cardio
7. Legs
8. Abs
9. Cardio
10. Multi-Joint Movement
11. Abs
12. Cardio

-30 Seconds per Exercise, 3-5 Rounds Total. (1-2 Minutes Rest Between Circuits). 

2 Hours Later

HIIT on one (30 Seconds All-out Effort, 30 Seconds Moderate Effort):

• Heavy Bag Work
• Mitt Work
• Shadowboxing

(NOTE: There is no set round limit for High Intensity Interval Training, but most people should not be able to do more than 4 rounds of this without having to stop due to the all-out nature of the training. Highly conditioned people can handle more, but if you're doing "HIIT" for 20 minutes, you're not doing it right.)


Notes:

• You'll want to set up your circuit in advance in order to be able to transition through your exercises in time. It's probably good to use only one or two pieces of equipment each time you do the workout, so stuff isn't everywhere. One time you can use Barbells and Dumbbells and another you can use a Pull-up Bar and Dip Bar and, on another, Kettlebells and Sandbags. Be creative.
• Upper Body Push would be things like various types of Push-ups, Dips, Handstand Push-ups, overhead presses, Bench Press, etc. 
• Abs would be things like Crunches, Sit-ups, Decline Sit-ups, Hanging Sit-ups, Bicycle Crunches, V-Ups, Hanging Leg Raises, Twists with a weight, Medicine Ball Slams, etc. 
• Cardio would be things like Jumping Jacks, Running, Shadowboxing, an Exercise Bike, an Arm Bike, an Indoor Rowing Machine, Sled Drags, etc. Things that are generally deemed "cardio."
• Upper Body Pull would be things like various types of Pull-ups, Rows, Rope Climbing, Biceps Curls, etc. 
• Legs would be things like Squats, Deadlift, Lunges, Box Jumps, Tuck Jumps, Leg Press, Leg Curls, Leg Extensions, etc.
• Multi-Joint Movements would be things like Burpees, Kettlebell Swings, Snatches, Clean and Press, Squat Cleans, Olympic Weight Lifts.
• Example Circuit: Push-ups, Sit-ups, Sprint, Upright KB Rows, Crunches, Rowing, Walking Lunges, Medicine Ball Twists, KB Swings, V-Ups, Sprint

That's all for today! Hope you guys like these so far! Until next time, good luck and train hard!

Random Training with James Shiba- Workout #1

In History's Strongest Disciple Kenichi, the boxer character, Takeda, trains with the Master of Practical Boxing, James Shiba. In a conversation between Shiba and Akisame (the Jujitsu Master), Akisame remarks how random Shiba's training methods are. That's not necessarily a bad thing, though, because he sculpts Takeda into one of the strongest fighters in the Shinpaku Alliance.

The training methods in these workout are from old-time boxers conditioning routines such as Jack Dempsey, Jack Johnson, and Freddie Welsh and from modern boxers, such as Manny Pacquiao and Floyd Mayweather.  I imagine Shiba would be versed in a variety of training methods and takes great pleasure in beating them into Takeda's body. These workouts can be very, very difficult and I would recommend scaling them down as necessary (1/4, 1/2, or 3/4 of prescribed).



Random Training with James Shiba- Workout #1 (Calisthenics and Skill Work)


Morning

• Run 5 Miles (squeezing tennis ball in each hand or holding a brick in each hand)

3-4 Hours Later

1. 50 Pull-ups
2. 100 Push-ups
3. 200 Sit-ups
4. 300 Hindu Squats
5. 3 Minute Neck Bridge
6. 20 Minutes Jumping Rope
7. 3 x 3 Minutes Shadowboxing
8. 3 x 3 Minutes Heavy Bag Work
9. 3 x 3 Minutes Speed Bag Work
10. 3 x 3 Minutes Mitt Work
11. 3 x 3 Minutes Footwork Practice
12. 3 x 3 Minutes Sparring 
13. 500 Crunches or Bicycle Crunches

Notes:

• Keep in mind that practical boxing is boxing with no rules. You can hit your opponent anywhere, as long as it's with your knuckles, so practice with that in mind. It's boxing for real fighting. However, when you are sparring, it's probably best if you don't hit your partner in the groin or the spine or things like that. 

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

Real Anime Training Demonstrations: Hermit's Training- Arm Swings

Exercise demonstration for Hermit's Training.

I know some of you have been waiting a while for this and I appreciate your patience. I'll be better about posting videos.

MMA in Anime and Manga

Unfortunately, mixed martial arts does not always receive the warmest of welcomes in anime or manga. There are plainly some biases against it, even to the point of contradiction. Mixed martial artists are often portrayed as mere sportsmen, just playing at real combat (which I will allow this argument to a degree, but I will qualify it) or that they are strong, but have horrible attitudes and are beaten out of principle it seems.
In History's Strongest Disciple Kenichi, there is a scene that shows Odin, right before he meets Ogata Isshinsai, where he had just won a martial arts match that looks very similar to an MMA competition. He appears to make light of the competition and you do not see him use any common MMA skills in his later fights. Ryouzanpaku itself is set up to be for pure non-sport Masters. While there is nothing inherently wrong with this, the problem lies in the fact that it dismisses the combat effectiveness of MMA or its components just because they are used in sport.

Even Judo and Brazilian Jiu-jitsu are made to seem less than other martial arts. Ukita is a judoka, but always seems to be the weakest fighter in the group. And during the D of D tournament, the BJJ team got slaughtered by the Ancient Pancration team... Which should include wrestling as part of its skill set, but is never showcased. This is challenged slightly by the Command Sambo users, but it is an exception to the rule.
In Karate Shoukoushi Kohinata Minoru, Minoru learns Karate and a little BJJ and does very well and then Mutou just does Karate and is ridiculously more powerful; however, a fighter from the MMA club is taken down by a single front kick (mind you, from a very strong karateka, but all the same). In general, if someone does MMA in manga or anime, expect to see them get slaughtered.

There are exceptions to this in Grappler Baki, Tough, Teppu, All-Rounder Meguru, and some others, but in general, MMA catches a bad rap in anime and manga. There's nothing wrong with just Karate or just a style of kung fu or just boxing or whatever, but the problem is when an author belittles the fact that MMA has fundamentally changed martial arts for the better (another article) and that mixed martial artists defeat traditional martial artists on a regular basis. I've said this before and I'll say it again, if you want to be a pure karateka or boxer or wrestler or whatever you have got to push the limits of your fitness and strength and find ways to deal with your style's shortcomings. Don't blame your art. Pick your path and charge full speed ahead, but prepare for the trials and tribulations and don't expect to win just because you train hard. Scissors always beat paper, no matter how much you don't want it to.

Ultimate Anime Training Montage

We've got 100 Facebook fans, so here's your reward guys!



Enjoy!

Basic Training with James Shiba (Takeda Ikki)

James Shiba puts Takeda through hellish training. In truth, the training would have to be hellish, because Shiba's "Practical Boxing" uses only its fists to to fight, often matching up against other styles in the underground arena that kick, punch, throw, and use submissions. The training for this one is a little simple, but it's crazy at the same time.

Basic Training with James Shiba

1. Run 3 Miles- Goal: 21 Minutes (Add 10lbs to vest or backpack every time you reach 21 minute goal)
2. 500 Punches to Heavy Bag (see notes)
3. 100 Jumping Hindu Squats (see notes)
4. 5 x 3 Minute Rounds Shadowboxing 

Notes:

• You'll notice there's not too many exercises here, but there's definitely ways to make it more difficult.
• For the run, add a weighted vest or backpack when you reach the 21 minute goal. 
• On the punches, when you reach 500 punches without stopping, add 500 more punches.
• For the Jumping Hindu Squats I would recommend using LifelineUSA's Portable Power Jumping after you reach 100 straight reps of Jumping Hindu Squats to increase the difficulty.
• When you become comfortable with your shadowboxing, you can increase the difficulty using LifelineUSA's Power Punch.

Have fun with this one. I, personally hope they show more of Takeda's training in the rest of the series. Until then, this is what we've got. Enjoy!

Until next time, good luck and train hard!

Daily Training Update- 12/28/2010

Break
Real Anime Training Warm-up


Lunch
Good Luck, Takeda

1 Mile Run- 7:47
100 Hindu Squats- 3:35
1 Mile Run- 8:43

Total Time- 20:05

Notes:

• Completed this level today, which is awesome, because it shows my running is improving. I've never been the best runner, so it's good to see some growth.
• My last attempt at this workout saw a time of like 23 or 24 minutes, I can't remember.

Daily Training Update- 12/16/2010

Sick for two days! Yay! I knew something was up with my run the other day. Felt it today, too, but at least I was able to train.

Valkyrie's Training Level One

Notes:

• A little coughing during the run, but it wasn't bad.
• Stupid glute-ham tie-in injury was a little rough with my kicking practice, but I think toward the end, it actually started gaining more mobility.
• Balance training was on a half-balance ball. Stood on the flat side with both feet for half of the time and then each leg for the remaining time. One leg was difficult, but it got better when I thought about "rooting" myself, by really focusing on my weight pushing down through the half-ball to the ground.

Daily Training Update- 12/13/2010

Ryouzanpaku Fundamental Workout (Modified)

Break Time
-Deep Horse Stance- 5 Minutes Total (3 Failures)

Lunch Time
-2.5 Mile Run (21 minutes, 15 seconds)

Notes:

• Had to do these exercises on my work breaks, so I didn't really get to finish the whole workout or do it in order.
• Sore all over from yesterday's training, so I'm sure that didn't play into my run going well.
• Felt like I was having a little trouble breathing in the later part of the run. Hopefully, I'm not getting sick... was in the biting cold wind demonstrating some techniques yesterday.