Natsu's Combat Workout (Fairy Tail)

This workout is designed with the specific techniques that we see Natsu perform during the course of the series. Only the ones that have potential real-life analogs were included (for obvious reasons).

Natsu's Combat Workout 

1. Fire Dragon's Claw- 100 Roundhouse Kicks to Heavy Bag (each side)
2. Fire Dragon's Iron Fist- 100 Straight Punches to Heavy Bag (each side)
3. Fire Dragon's Wing Attack- 50 Throws of Heavy Bag from Bear Hug/Underhook 
4. Fire Dragon's Sword Horn- 20 Headbutts (top of head) to Heavy Bag
5. Crimson Lotus: Fire Dragon's Fist- 30 Sec On/30 Sec Off All-Out Punching to Heavy Bag (until tired)
6. Free Fight Training- 3 x 5 Minutes of Shadowboxing/Heavy Bag/Mitt Work/Sparring (pick any)

Notes:

• Make sure you keep good form for this workout. The main point of the first part of the workout is just perfecting technique and building strength. You should set up each strike and make sure your form is perfect and then hit the bag with full force. You can build cardio and your rhythm and everything else during the last part.
• You may land kicks with your foot or shin, your choice.
• Your straight punches can be boxing-style, karate-style, or whatever style of martial arts you practice.
• Try to throw the heavy bag over your head if you can. If that is not possible, try to throw it behind you over your shoulder or around your body.
• On the headbutts, try to start light and build up to being able to hit hard. You don't want to injure your neck or your brain by slamming your skull into the bag super hard right off the bat.
• The 30 sec all-out/30 sec off just means you will hit the bag as hard and fast as possible for 30 seconds and then rest for 30 seconds. You will repeat this until you are unable to continue another round.

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

Stephen "The Wonderboy" Thompson's UFC Debut

Props go out tonight to Stephen "The Wonderboy" Thompson of Upstate Karate in Simpsonville, South Carolina for his first UFC victory, via head kick.

I really had no doubt he would win, because he's got kickboxing skills from forever. Congratulations to him and everyone at Pitch Black MMA. All you guys' hard work for all this time is coming to fruition and I really look forward to Thompson's rise to the top of the Welterweight Division in the UFC.

It's nice to see your hometown get a little more put on the map. XD

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!

Street Fighter- Fei Long Add-on #2

Here is the last add-on for Fei Long's training. It's not something that should be done by itself, but in addition to the main Fei Long workouts, if you are up to it.  

Fei Long Add-on #2

1. 3 x 3 Minutes Shadow Kicking
2. Front Kick- 3 Sets of 12 Reps (each side)
3. Side Kick- 3 Sets of 12 Reps (each side)
4. Round Kick- 3 Sets of 12 Reps (each side)
5. Back Kick- 3 Sets of 12 Reps (each side)
6. Hook Kick- 3 Sets of 12 Reps (each side)
7. Splits Stretch- 2 Minutes
8. Front Kick Stretch- 1 Minute (each side)
9. Side Kick Stretch- 1 Minute (each side)
10. Splits Stretch- 1 Minute

Notes:

• Shadow Kicking is just like shadowboxing, except you are only going to kick during the round times. You can use any and every kick in your arsenal during this time period, so have fun!
• At first glace, 3 sets of 12 reps on the kicks don't seem that daunting... until you realize that 1) You've already done 9 minutes of kicking before that, and 2) It's 3 sets of 12 reps on each side, which means it's 72 total kicks per type of kick.
• You can use either the front or rear leg when doing the sets of kicks and kick low, middle, or high, but do only one type per set. So, you can do 12 front leg side kicks to a low target one set and then, 12 front leg side kicks to a high target the next. And remember, it has to be 12 reps of that kick on each leg. Plus, you could also practice spinning or jumping variations of the kick during this time. AND, you can also do them in the air, on a heavy bag, against a double-end bag, or a pads that someone is holding. There are a ridiculous number of options here!
• I'm pretty sure you'll find that not only will your legs be wiped out after this workout, but most of your mid-section as well, since kicking activates your core muscles to a high degree, because that's where a lot of your power is going to come from.

I hope you enjoyed Fei Long's training. I realize it is not an exhaustive list of Bruce Lee's training methods during his lifetime, but I tried to make the best of it without creating 15 different Fei Long workouts...  I realize Retsu Kaioh has a lot of training already, but they aren't workouts, but just training methods and... (going to shut up now).

Until next time, good luck and train hard!

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.

Dragonball- The Super Saiyan Workout

This is kind of a combination workout of Goku, Vegeta, Gohan, Future Trunks, Goten, and Trunks. It focuses on the training they did just before and beyond becoming Super Saiyans. If you like the training, support us on Patreon!

It's the a tough workout that will take the things you've done in Goku's Gravity Room Workout, Vegeta's Gravity Room Workout and their variants and put them all together into a really rough workout!

The Super Saiyan Workout


1. MAX One Arm Push-ups
2. MAX Pull-ups
3. MAX Handstand Push-ups
4. MAX Hanging Sit-ups
5. MAX Push-ups
6. MAX Sit-ups

--3 Rounds, then
7. 3 Minutes Punching
8. 3 Minutes Kicking
9. 3 x 5 Minutes Shadowboxing
10. 3 x 5 Minutes Sparring
11. 3 x 3 Minutes Dodging Practice
12. 3 x 3 Minutes Agility Practice

Notes: 

• The One Arm Push-up should be done with your feet together and your shoulders parallel with the floor. Place the hand that is not pushing behind your back. If you have to start with your feet spread apart, that's fine, but work your way to having them together.
• Your Handstand Push-ups should be done freehand (that means no support). If you can't do any like that, practice staying in a handstand for as long as you can.
• I'm giving the option of pull-ups to make it a little more rounded as a workout and to give a little bit of an option if someone were to make this workout a staple in his or her training.
• We've covered Hanging Sit-ups, Push-ups, and Sit-ups previously.
• You may do any punches or kicks for the Punching, Kicking, and Shadowboxing Rounds
• If you don't have a sparring partner, you may use a heavy bag, shadowbox, or merely skip that part of the workout.
• If you don't have a partner for your Dodging Practice, you can skip that portion. You may either do Dodging 1, which is essentially dodgeball, or Dodging 2, which is pretty much having someone throw tennis balls at you while your back is against a wall.
• Agility is essentially practicing flips, rolls, and other "flashier" movements while punching and kicking. It also applies to practicing your techniques while running and jumping.
• If you start banging out this workout with 100s of reps of the exercises and beasting your way through the rounds, you can start wearing weighted clothing such as vests, ankle weights, or wrist weights, but please advance slowly.

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

Here is a Muay Thai kick example for the Kamishiro Yuu Kicking Workout



And... here is a Karate Roundkick



And... here is the spinning back kick a couple different times!



#2!



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