Kaoru-chan Training Special (Submission for KSKM)

This workout was submitted by Adam Gorman for "Karate Shoukoushi Kohinata Minoru." I liked it, so I didn't really feel like I needed to make modifications and so the text is almost entirely as it was submitted to me. 

Kaoru-chan Training Special:

Physical Conditioning

1. 25+ Knuckle Push-ups (build up to say 100 then do 1 handed)
2. 25+ Sit-ups (if you reach 100 do decline or weighted)
3. 25+Jump Squats (build up to 100 then 1 legged)
4. 20+ Split Squats (build up as high as you can)
5. 15 Dumbbell Punches (each side)

Technique

1. 4 x 3 min Speed Ladder Work
2. 4 x 3 min Slip Bag Work
3. 4 x 3 min Thai Pads
4. 4 x 3 min Boxing Mitts
5. 5 x 3 min Muay Thai Sparring, Kumite or Heavy Bag
6. 50 reps of "Kaoru-chan Missile" (http://mangafox.me/manga/karate_shoukoushi_kohinata_minoru/v14/c148/2.html) see through this chapter for explantion
7. 50 reps of "Hyakuman Goku Upper" (http://mangafox.me/manga/karate_shoukoushi_kohinata_minoru/v14/c149/10.html) same as above
8. "Kaoru-chan Machine Gun" (1-2s as fast as possible)
9. Lunging upper to an overhand right (later becomes his signature technique) (http://adamg8.tumblr.com/post/54476183806)
10. Shrimp Attack (http://adamg8.tumblr.com/post/54477001004/hamadas-prawn-shrimp-combo)
11. 2-4 x 3 min of "Speed Hell"  (http://adamg8.tumblr.com/post/54476614310/footwork-used-by-hamada-shadow-patterns-similar-to)

Notes:

• This workout is aimed at building the speed and explosive power Hamada had as well as conditioning your body in a way similar to his, as well as having you practice his signature techniques.
• It's likely he weight trains as he goes from a lightweight to middle in a year.
• (From here on the notes are all from Real Anime Training)
• We've pretty much covered everything in the first part, except for split squats. A split squat is done from the top of a lunge position. You squat down to the bottom of the lunge, with knee touching the floor, then you stand up. You feet will remain with one leg out front and one leg back. When you complete all of the reps, do the other side. 
• The punches with the dumbbell should start out light, like 1 or 2 lbs. 
• For the speed ladder, here is a video with some good drills.
• Below is a picture of a slip bag, if you didn't know what it was. You hit it and then practice slipping to the side like a punch is coming in. 

That's all for today! Until next time, good luck and train hard! If anyone has character or anime workouts they want to submit, please do so at realanimetraining@gmail.com! 

Mutou's Basic Training (KSKM)

Mutou's Karate training was built on a combination of basic technique and kata practice, as well as a high volume of sparring. I'm fairly certain, with the musculature that he possesses, that he also performed regular strength training. The main idea behind Mutou is that he has burned Karate into his soul and that means endless practicing of the basics, kata, and kumite. His bulging muscles came with time, gradually adding to his training, but the main bulk of his training should have been his Karate.

1. 25 Pull-ups
2. 50 Knuckle Push-ups
3. 100 Sit-ups
4. 150 Squats
5. Kihon- 10 Techniques at 100 Reps each side (Using makiwara, heavy bag, or in the air)
6. Kata- 100 Times 
7. Kumite- 10 x 2 Minute Rounds
8. Run 10k (6.2 miles)
9. Pick One Technique: 1000 Reps each side

Notes:

• If you need help with the exercises, you can do negative, jumping, or assisted pull-ups; you may do knee push-ups or not use your knuckles for all of them; you can start with crunches; and you can do half squats to start. You can break them into as many sets and reps as you need to in order to complete the reps or you can just cut the reps entirely. Make it work for you. 
• Pull-ups can be any grip. When you are able to do all 25 in a row, you can add weight or try to do pull-ups to your sternum instead of just under your chin. 
• For the sit-ups, you can use a decline bench or weight to make them more difficult. 
• For the squats, you can add weight to make them more difficult once you reach the 150 rep mark.
• Kihon is "basic training." You just pick individual techniques and hammer them out. 
• If you don't know any kata, you can find any number of kata online. Kyokushin, Shotokan, Goju-ryu, Uechi-ryu, or whatever style of Karate you like. Find a kata or two and practice the hell out of them.
• If you don't have a sparring partner, you may do bag work or shadowboxing. If you are sparring, try to use gloves, a mouthpiece, and headgear if you are striking to the face. Otherwise, you can go bare knuckle if you feel like you can handle it. 
• After the rest of the training, running the 10k is probably going to be more an exercise in endurance instead of how fast you can actually run it. 
• After all is said and done, maybe even a few hours later, you can pick a single technique and do 1,000 reps of it on each side. If you've never done 1,000 reps of a technique, let me tell you, it becomes very meditative and you begin to understand how you can throw the move more efficiently as you begin to tire. 
• You can always scale back any of these workouts as far as the number of reps or weights or anything.  Make things easier, so that you can do them and then you can eventually do the full version. 

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

Karate Shoukoushi Kohinata Minoru Workout Master Post

1. Basic Karate Training
2. Promotion Examination Workout
3. Minoru's Okinawan Training Camp
4. Mutou's Basic Training

Minoru's Okinawan Training Camp

This workout is actually a series of workouts for the three week training camp that the Kaburagi-ryu guys went through getting ready for the National Tournament. The training is not explicitly show for the entirety of the camp, but they talk about it a lot and we get to see a little, so some of this is extrapolated from the things the characters talked about. 

Minoru's Okinawan Training Camp 

Morning

1. 50 Knuckle Push-ups
2. Kihon Practice- Pick Three Basic Techniques (e.g.- Straight Punch, Front Kick, High Block, etc) for 50 Reps Each Side
3. Combination Practice- Pick Two Combinations (e.g.- Jab-Front Kick, Jab-Cross-Hook, etc) for 25 Reps Each Side 
4. Kata Practice or Heavy Bagwork- 15 Minutes (You can shadowbox if you don't know any kata)
5. Kumite- 5 Sets of 3 x 2 Minute Rounds (In between sets, do 10 Knuckle Push-ups, 10 Sit-ups, and 10 Jump Squats, then rest 2 Minutes)

Evening

1. Pick One: 3 x 100 Yard Shuttle Sprint OR 2 Mile Run 
2. Kata Practice or Heavy Bagwork- 15 Minutes
3. Pick One: 100 Yard Handwalk Practice OR 100 Sit-ups OR 100 Jump Squats)
4. Kumite- 5 Sets of 3 x 2 Minute Rounds (In between sets, do 10 Knuckle Push-ups, 10 Sit-ups, and 10 Jump Squats, then rest 2 Minutes)

Notes:

• This is not for someone just starting out. This is a difficult training menu and is meant to be done every now and again as a shock to yourself. If you'll remember, the schedule was followed for no more than 20 days. 
• "Kihon" is just "Basic" practice. You can do the techniques in the air, on a heavy bag, with focus mitts or with any other striking practice tool. Same thing for the combination practice. 
• If you are practicing Kata, really think about the applications of the moves that you are doing and not only the flow of the Kata. It is not a dance. It's like choreographed shadowboxing, but the point of it is to see yourself executing the techniques efficiently and effectively against the imaginary opponent and feeling the intensity of each attack. Feel it in every part of your body and let it touch your eyes and your breathing. There has to be emotional content (as Bruce Lee put it). 
• Your Kumite is going to be Full Contact Karate Rules, so no striking to the face, unless you have headgear and at least MMA gloves. 
• For the Shuttle Sprints, you'll place two cones 50 yards apart. You'll sprint down to the cone 50 yards away and then immediately sprint back. You'll rest 20-30 seconds in between sets of sprints. 
• On the handwalk, you need to travel the whole 100 yards, even if you have to stop for a bit and continue and do the distance in sets. 
• When you're doing the jump squats, make sure that you squat down to at least your hamstrings being parallel to the ground. 
• You need to warm up before and cool down and stretch after each session. 

Hope you guys enjoy this one. There's not a lot of training scenes in the manga, but it's got some really nice fight scenes. In any case, until next time, good luck and train hard!

Karate Shoukoushi Kohinata Minoru- Promotion Examination Workout

This workout is based on the belt promotion examination that Kohinata participated in during Chapter 30 and 31. It's not terribly difficult, but can be made more so. In the spirit of Karate, improving oneself, and really, really long names of things-- here's the workout!

Karate Shoukoushi Kohinata Minoru- Promotion Examination Workout

1. Basics Practice

1. 20 Horse Stance Punches 
2. 20 Lunge Punches 
3. 20 Reverse Punches 
4. 20 High Blocks 
5. 20 Low Blocks 
6. 20 Middle Blocks 
7. 20 Front Kicks 
8. 20 Side Kicks 
9. 20 Roundhouse Kicks 
10. 20 Back Kicks 

2. Conditioning

1. 10 Reps Tennis Ball Kicking 
2. 10 Reps Stick Jumping
3. 3 x 20 Yards Handstand Walking

3. Skill Practice

1. Kata Practice- 10 Minutes
2. Full Contact Karate Sparring- 3 x 3 Minute Rounds

Notes:

• All basics are both sides. 
• If you guys will check back with the Shamo workouts, you'll see a description of most of the Karate basics listed here. However, the ones you won't see are the lunge punch, the reverse punch and the back kick.  
• The lunge punch is done from a forward stance, with your rear leg stepping forward and that same side punching. The moment your foot lands should be the same moment your fist lands against your target. 
• The reverse punch is also from a forward stance, but is stationary, with just the rear arm punching. 
• For the back kick, from your fighting stance, look behind you and lift your knee up. Aiming with your glute on the leg you are kicking with, extend out and strike your target with your heel. 
• For Tennis Ball Kicking, you hang a tennis ball from the ceiling on a string and jump up to kick it with a front kick. Obviously, if you are not used to this, you will have to have a fairly low target and increase it as time progresses. 
• You may just use a broom handle for stick jumping. Essentially, you hold the stick in each hand, arms fully extended and jump over it. Be very careful to get your knees up or you might end up face-planting. So... maybe do it somewhere with soft grass or a mat... just saying. 
• We've covered hand walking before. 
• If you know any Kata, practice them. If not, devise a set of 15-20 movements in arrangement that mimic you responding to invisible opponents. The point of Kata is to ingrain basic movements and to develop a mindset of fighting being nothing more than just another practice. 
• The Full Contact Karate Sparring has been covered before. Please be very careful with your training partner. Ease up if it's your first time. 

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

Karate Shoukoushi Kohinata Minoru- Basic Karate Training

This is a pretty cool manga. There is not a lot of training in it, but there are a few workouts I can pull from it. A couple of you guys have actually suggested this manga to be reviewed here, so who am I to disappoint? The story follows Kohinata Minoru, a student at Reinan University (a school where academics take a back seat to sports and physical clubs). After getting kicked out of the gymnastics club, he finds a place at the University's Second Karate Club.  Overall, there's some good fighting and decent humor in the manga, so it's definitely worth a read.

Karate Shoukoushi Kohinata Minoru- Basic Karate Training


1. 50 Knuckle Push-ups
2. 50 Squats
3. 10 Jump Squats
4. 50 Sit-ups
5. 50 Back Arches
6. 100 Horse Stance Punches (each side)
7. Splits Stretch- 3 sets of 1 minute
8. Full Contact Karate Sparring- 3 Minutes

Notes:

• There are a bunch of things that could've been included in this workout, but weren't because it's supposed to be for someone who has never practice Karate before, but is kind of used to physical activity, much like Minoru.
• Back arches are essentially like a sit-up, just lying on your stomach and arching your back, instead of lying on your back and rolling up into the sit-up position. It is a good exercise for your back, especially if you've never done any back exercises.
• For the Karate Sparring, I recommend that you wear a mouthpiece and a cup. Remember, no strikes to the face with your fists. However, if we are using the style of Karate in this manga, strikes with fists to the face are fine, as are elbow strikes... but just start with a Kyokushin style of sparring first and then maybe you can build up to something a little more rough.

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