Ryouzanpaku Master Workout #5: Apachai Hopachai, the Muay Thai God of Death

Apachai is the Underground Muay Thai God of Death. He has fought Muay Thai since he was a young boy and has tested his art against many opponents. His strength is amazing, but his technique and stamina are also impeccable. The goal of this workout is to focus on the techniques (and the muscles necessary for using the techniques) of Muay Thai. This workout, combined with the Ryouzanpaku Master Workout #1: Apachai, is an excellent way to get yourself into shape if you are interested in fighting Muay Thai.

He's Apachai.

Ryouzanpaku Master Workout #5: Apachai Hopachai, the Muay Thai God of Death

Morning

1. Cardio (Choose 1):

• Run 15 Minutes (5 easy, 5 moderate, 5 easy)
• Run 30 Minutes, easy pace
• Jump Rope for 15 Minutes 

2. Technique Practice (Choose 1):

• 15 Minutes Single Technique on Heavy Bag- Focus on Technique and Power. Switch sides every 10 strikes.
• Combinations on Thai Pads (4 x 3 Minutes w/1 Min Rest)- 2 to 4 strikes per combination
• 20 Minutes Shadowboxing- Focus on good form

3. Bodyweight Exercises (Choose 1 from each group, Max Reps/Distance in 1 Minute) 

• Push-ups (Wide, Close, Hindu, Divebomber, plyo, Spider-man, Handstand, etc. Change it up!)
• Legs (Squats, Lunges, Jump Squats, Jump Lunges, Thai Squats, Tuck Jumps, etc.)
• Pull (Pull-up, Chin-up, Body Rows, Muscle-up, Wide or Close Grip variations, etc)
• Abs (Sit-ups, Crunches, Leg Raises, Hanging Leg Raises, V-Up, Toes-to-Bar, Plank, etc)
• Cardio (Jumping Jacks, Mountain Climbers, Burpees, Burpee+Push/Pull/Box Jump/etc, Jump Rope, Double Unders, Sprinting, Bear Crawl)
• Rest

--Repeat Bodyweight Cycle 3 to 5 times depending on fitness

Evening (6-8 Hours Later)

Run 2 to 3 Miles, then  (1 Minute Rest for All Rounds- start minute with 10 Push-ups)

1. 4 x 3 Minute Rounds Shadowboxing
2. 4 x 3 Minute Rounds Heavy Bag 
3. 4 x 1 Minute Rounds Clinch Work
4. 4 x 3 Minute Rounds Sparring

Notes:

• It is recommended that you find a Muay Thai gym and learn some basics before you crash headlong into this workout. 
• Your rounds of work can be steady state/even pace or you can do HIIT (High Intensity Interval Training) with them and go 30 seconds easy, 30 seconds hard or some other split. 
• If you are new to training, please pace  yourself and remember to scale everything back accordingly. Check out Level Zero if you need some assistance. 
• Try to change up your exercises in the bodyweight exercises section as much as possible. You will already be doing a lot of push-ups later in this workout, as well as many squats, push-ups, and sit-ups if you are doing the first Apachai Workout. Your body will thank you. 

Muay Thai: Pure Striking, at its finest.

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

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! 

Blackforce MMA (Charleston, SC)- Facilities Review

About a week ago, I went to train with the guys at Blackforce MMA down here in Charleston, SC. I came in for an MMA Conditioning Class. I posted the workout to the blog at that time and I was pretty satisfied with the overall intensity of the workout. It was a good circuit with a lot of options. There weren't too many people training that night, but the people who were there at least seemed like they wanted to be there (except for some random kids that were "training"). 

Something tells me they've worked out before. 

I was mostly impressed with the facility. There was a huge wrestling mat in the main section (which you can see on their main site), with padded walls. I imagine some kick-ass sparring could go on here. Upstairs, there were numerous hanging heavy bags and a couple of heavy bags lying around for GnP, I'm guessing.

Look at that poor little guy in the corner.

I love the fact that they actually have a weight room, because that's something you don't see in some MMA gyms and almost never see in traditional martial arts dojos. It's not huge, but they have a good selection of equipment, both weight-wise and cardio equipment. There's also a big-ass tire out back and some sand-filled PVC sections to tote around. So, yeah, as far as conditioning equipment goes, I'm loving this place.

Ain't no Cardio Theater here, fellas!

I'm eager to get back into this place as soon as my schedule clears up a little, so I can take advantage of the classes available here: Japanese Jujitsu, Muay Thai, Catch Wrestling, and Sambo. (And you never see Sambo freakin' anywhere!) The head trainer is Dwight Decker, who possesses black belts in Karate and Jujitsu and has been involved in martial arts for a long, long time.

So much awesome, my camera wouldn't take a clear shot. Trust me, I tried.

In any case, I only have one experience with Blackforce, but I'm very impressed. I'm eager to see the skill-set they have in action, because it's so very different from what most places have. Since my strengths generally lie in fitness/conditioning and my striking anyway, I'll be expecting to get my ass handed to me in grappling. We'll see what happens and I look forward to keeping you guys updated with this place and anywhere else I can visit. 

Until next time, good luck and train hard!

Baki's Worldwide Training Menu

In the manga, before Baki fights Shinogi Koushou, he is shown training in his basement gym. It shows him using (or owning) various training equipment from around the world. I imagine he learned these training methods while traveling the world before coming back to Japan. The workout is a bit extreme, because (well) it is Baki we're talking about here. Please feel free to scale it down. Hope you guys like it!

Baki's Worldwide Training Menu 

1. Run 18.5 Miles*
2. Wing Chun Dummy Practice*- 10 Minutes
3. 3 Sets of MAX Reps Pull-ups
4. Bench Press- 3 x 5 Reps 
5. Alternating Dumbbell Curls- 3 x 10 Reps
6. Indian Club Training- 5 Minutes
7. 3 Sets of MAX Reps Decline Sit-ups
8. Double-end Bagwork- 10 Minutes
9. Makiwara Punching- 50 per hand
10. L-Rope Climb- 10 Laps
11. Speed Bagwork- 10 Minutes
12. Conditioning Bag Striking- 50 Strikes per hand
13. Heavy Bagwork- 10 Minutes

Notes:

• For the run, you have a few options. You can just do the run, you can run and shadowbox, you can alternate sprinting and jogging, you can carry a weight (preferably not a dog... if you've actually read the manga, you know what I'm talking about), or pull a tire. Of course, 18.5 miles is a long, long way, but you don't have to start there. Start where you are comfortable and work your way up. This is the routine for the Champion of the Underground Fighting Arena, after all. 
• More than likely, you do not have access to a Wing Chun Dummy on a regular basis and, if you do, you may not know the forms for using it, so... here's my solution. You can do a Karate kata, a kung fu form, shadowbox, or just practice techniques. You really want to focus on your form here, making sure that every aspect of it is absolutely perfect. 
• You can use any grip you like for the pull-ups. You can even add weight with a vest or a belt. 
• For the bench press, we're going for power. You want to be struggling to complete the fifth rep on these sets. Please use a spotter for this. I'd hate for you to drop a barbell on your neck or face or chest.
• We've previously covered Alternating Dumbbell Curls.
• Here is what Indian Club Training looks like. It is all about circular movement with the weights. If you don't have Indian Clubs, you can substitute them with anything of a similar shape. You don't need much weight to get a great workout. 
• We've covered decline sit-ups before. 
• If you'll remember, a double-end bag is a bag with an elastic cable at the top and bottom and, when you hit it, it bounces all over the place. It will train your accuracy and your dodging ability. 
• We've covered Makiwara punching before.
• For the L-Rope Climb, you only use your hands to climb the rope. You start out seated on the ground, with your legs straight out in front of you. As you climb, your legs will stay out in front of you, with your body in a "L" position. This will tax your arms and your core. You will climb up and down ten times, without resting at the bottom. Your rope should have about 10 feet worth of climbing room. 
• For the speed bag, focus on getting a rhythm and remember that it's all about timing. 
• With the conditioning bag, you can fill it with sand, pebbles, river rocks, or steel shot. Start with softer materials and work your way up. When you can hit the softer materials with almost full force, you can move up to the harder ones. 
• You guys know the drill for the Heavy Bag. Go hard, go fast, and use lots of different techniques. This is your time to practice combinations and movement, so use it wisely. 
• This workout is so insane, I imagine at first, you may even have to break it up between a couple of days. If you can actually complete the workout, I would say you'd have some world-class fitness to brag about. 
• If you have any questions about exercises not explained, use the search function on the side of the blog. :D

That's all for today, guys! Hope you enjoyed it! Until next time, good luck and train hard!

On Mastery (Part 2)

(Part 1)

When I sat down to type out my thoughts on Mastery last time, I wasn't sure that I was going to continue. Not because I said all there was to be said (certainly not), but because I was quite certain that whatever I said next (if anything) ought to be worth saying. This is far from an obvious conclusion, for people often ramble on about a subject far longer than necessary, in much the same fashion as I am currently doing. However, this is not without purpose, and serves as an example of what Mastery is not.

Primarily, Mastery is not superfluous. It does no more than is necessary. It does not write a paragraph when a sentence or a single word will do. Mastery is not just the ability to know what is necessary, but the ability to do that very thing at will. In fact, they are one and the same to the person in possession of Mastery.

That leads me to the second thing Mastery is not: contemplative (with exception). It is possible to reason over time what is the necessary action and then complete that action based upon the outcome of your contemplation, but that is not Mastery. If asked a question, a Master mathematician does not ponder the problem at length and then give sufficient answer.  He merely answers, because the rules of the mathematics are so deeply ingrained in him, he cannot help it. It is the same as tossing a ball to someone and seeing them catch it without thought. They did not calculate the trajectory and position themselves in such a fashion to be able to catch the ball-- they just caught it. To be fair, I'm certain there are Master mathematicians who use calculators or must consider a problem shortly before answering extraordinarily complex problems.  Indeed, things of sufficient difficulty can force any Master to struggle or even fail. This may seem like a contradiction, but only if you think of Mastery in completely finite and blanketing terms. Depending on the subject or the method, Mastery may mean different things. I use such a complex thing as math to lay out my next point.

Mastery is not definitive. What I mean here is that Mastery can change over time. In the scope of an overarching concept such as math, which is constantly evolving, it is only possible to attain Mastery if one has Mastery over the concept's parts. Math can be as basic as adding and subtracting or simple algebra or as complex as is necessary to explain the most detailed of physical or non-physical representations. This then means that if you can count to 100 without thought, you've gained Mastery of the ability to count to 100. It seems overly simple, I realize, but it is necessary to think in these terms because of the sheer vastness of the concept of mathematics (granted, math is not the only thing that is horribly, horribly complex).  To have Mastery of such a thing, one must be expected to be enormously skilled at a variety of different mathematical procedures, often without having to really think about them. The other side of Mastery not being definitive is that, Masters often expand the field in which they specialize. The Master mathematicians or martial artists of 500 years ago are not the same, for things that exist today did not exist at that time (though are the product of those men and women's pursuits).  In this way, Mastery is not definitive, because it expands and develops as it goes.

This post and its predecessor are not the be-all, end-all word on Mastery. There is much more that has can be said and has been said by far better men than myself. As far as your own journeys go, I hope I have been able to shed some light to whatever paths you are following.

Super Training Schedule

I may have a fight coming up soon, so I am in Training mode, currently. I will try to be as frequent as possible with posting, I promise!!  Working the living crap out of my ground game and hopefully looking to get some sparring in when I can. It's a poor substitute for China, but I'll try to make up for it as best I can. 

Pretty much, I've got Brazilian Jujitsu 6 days a week, Kickboxing 1 day a week, my personal practice (boxing, kickboxing, Karate, and some things I've stolen/traded for with other people) most days, and conditioning 5-6 days a week. I'm supplementing like crazy and being very, very clean with my diet, so I am hoping that will help my recovery, especially since I'm operating at about 6 hours a day sleep. 

Trying to use a bunch of Real Anime Training workouts for my personal practice and conditioning. Gonna train hard and we'll see what happens. I will try to video the fight for you guys so I can post it (I'll try not to embarrass myself too much!).

If any of you compete in anything, please feel free to submit upload your videos to YouTube and then either e-mail them to me at realanimetraining@gmail.com or post them in the comments of a blog post. Would love to see it!

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

On Mastery (Part 1?)

It's that time again. The time where I sit down and write the sort of philosophical diatribe that makes people go, "Seriously, wtf?!" In the past few months, I've put a lot of thought into the term "Master." What does it really mean and who is worthy of the title?

Maybe, though, it's not necessary to get caught up in the word itself, so much as the concept. Words are merely vehicles on which human beings transport thought. In Japanese, words like "tatsujin" or "shishou" might be applied to a person to denote Mastery.

But, what does it mean? Merriam-Webster defines "Mastery" as:

a: possession or display of great skill or technique
b: skill or knowledge that makes one master of a subject

And, it defines "Master" as a lot of things, but here are a few of the interesting ones:

a: an artist, performer, or player of consummate skill
b: one having control
c: one that conquers or masters

Apparently, "Mastery" is not something easily pinned down. It doesn't necessarily mean being the best at something, but it does mean that you possess a great deal of skill. I am convinced that Mastery (notice I dropped the quotes) is not a destination or a final  acquisition, but a journey; not necessarily a status, but an attitude or way of life.

At some point, when there is sufficient experience in something, the subject (whether a language, a physical skill or mental skill, or understanding) becomes less and less "outside" ourselves. It becomes a second nature. Specifically in the martial arts, it is difficult (read "impossible") to say that someone has master of a style or skill if it is not immediately available to them without the poison of having to think about it. If a man throws a punch and a boxer (assuming he is aware of the incoming attack) does not slip it and/or counter, but instead is hit because he was not "ready" for the punch-- Mastery does not yet exist for this man. Or, if a jujitsu practitioner is grabbed forcefully and he does not break the hold, move to a better position, or submit his attacker, how can he be said to have Mastery? I will not bore you with countless permutations of the same scenario, because the concept is relatively easy to understand.

Mastery is about becoming. It is that transformative path to the superhuman that tests the boundaries of our limits as people. It is not all-inclusive, but can be limited to a single pursuit or ability. You can possess Mastery on levels-- Mastery of a concept, technique, or style. I would say the more specific the endeavor, the higher the degree of skill necessary to attain Mastery. One can be the Master of a martial art and one can possess Mastery of a certain skill within that art. To be certain, to be called the Master of a style, one must have a very high degree of knowledge and skill concerning the fighting method. However, I believe if one were to be called the Master of a particular skill (say armbars, for instance) it might be necessary for him to possess a level of skill in that technique greater than the man who is called the Master of a style. Certainly, this must be the case if the two men were to try to meet on equal terms in battle.

This is fun to think about, but I bring it up not to be purposefully confusing or philosophical, but because at some point, everyone who practices a particular style of martial arts or who fights, must make a decision like this. Do I attempt to become what is called a "complete" fighter or do I dredge on through the fires of hellish training to find the uttermost of a specific kind of fighting or specific technique? Surely, most fall somewhere in between.

I've said this before, but if you are the latter of the two types that I mentioned above, it is your duty to discover things about and do things with your skill that have never been done before. If you say, "I will defeat all opponents with only jujitsu/judo/boxing/muay thai/hung gar/karate/my left hand," then you will need to train to defeat those other style with your own instead of making excuses about rules or the shortcomings of your own style. Mastery is about finding The Way--

So, find it.

Ryouzanpaku #1 Disciple Workout

Here's a workout for Kenichi, Ryouzanpaku's #1 Disciple!


LEVEL ONE

Run 2.5 Miles (Same rules as Fundamental Workout)

4-6 Hours Later
-50 Weighted, Feet-Elevated Push-ups- 25 lbs (weighted vest is preferrable)
-Handwalking- 500 Steps (can take breaks)
-Muay Thai Mitt Work- 3 x 3 Minute Rounds
-Muay Thai Bag Work- 3 Minutes
-50 Punches to Striking Post
-20 Front Kicks in Waist-Deep Water (Each Side)
-Sparring- Until one partner is too tired to continue.

LEVEL TWO

Run 2.5 Miles (Same rules as Fundamental Workout)


4-6 Hours Later

-50 Weighted, Feet-Elevated Push-ups- 50 lbs (weighted vest is preferrable)
-Handwalking- 500 Steps (Non-stop)
-Muay Thai Mitt Work- 3 x 3 Minute Rounds
-Muay Thai Bag Work- 2 x 3 Minute Rounds
-100 Punches to Striking Post
-30 Front Kicks in Waist-Deep Water (Each Side)
-Sparring- Until one partner is too tired to continue.

LEVEL THREE

Run 2.5 Miles (Same rules as Fundamental Workout)


4-6 Hours Later

-50 Weighted, Feet-Elevated Push-ups- 75 lbs (weighted vest is preferrable)
-Handwalking- 500 Steps, Uneven surfaces (Can take breaks. Steps, hills, rocky ground)
-Muay Thai Mitt Work- 3 x 3 Minute Rounds
-Muay Thai Bag Work- 3 x 3 Minute Rounds
-200 Punches to Striking Post
-40 Front Kicks in Waist-Deep Water (Each Side)
-Sparring- Until one partner is too tired to continue.


LEVEL FOUR

Run 2.5 Miles (Same rules as Fundamental Workout)


4-6 Hours Later

-50 Weighted, Feet-Elevated Push-ups- 100 lbs (weighted vest is preferable)
-Handwalking- 500 Steps, Uneven Surfaces (Non-stop)
-Muay Thai Mitt Work- 3 x 3 Minute Rounds
-Muay Thai Bag Work- 3 x 3 Minutes
-250 Punches to Striking Post
-50 Front Kicks in Waist-Deep Water (Each Side)
-2 on 1 Sparring- Until one partner is too tired to continue
-Sparring- Until one partner is too tired to continue.

Notes:

• For your weighted feet-elevated push-ups, you really need to use a weighted vest. Shigure sat on Kenichi's back, but that's not the route we're going to go since we're working up to heavy weights. You can have your feet spread out for stability if needed.
• The handwalking is rough. At first, you can take breaks to get to 500 steps, but in the second level you need to be able to do all 500 without stopping to be able to advance. The uneven ground handwalking is dangerous, so you need to be really comfortable being on your hands before you attempt it and also go easy when you first find something uneven. Go for a slight grade or just a couple of steps to practice on. It will come with time, just like learning to walk on your feet.
• Muay Thai Bag Work is just like Muay Thai Mitt Work, but with a heavy bag, preferably a long bag.
• We've covered punches to a striking post.
• When you are kicking in the water, focus on making your kicks explode out of the water. Every kick needs to be full power, so don't worry about speed.
• Be easy with the two on one sparring, until you are comfortable. When one partner is unable to continue, the two other partners should proceed to the next one on one sparring.

That's all for today. Hope you like this one, because it's some of the last training you get to see from the anime. The next one is for the Seikuuken, which should be fun.

Until next time, good luck and train hard!

Kamishiro Yuu's Kick Training

Since this is a Holyland workout, looks like we're back to lots of repetitions of techniques. Yay! Considering this workout will be centered on kicking, there won't be near as many reps as the punching version. In any cases, so far Yuu has only exhibited the ability to do two kicks-- a roundhouse and a spinning back kick. And those will be the only two we'll cover. You can do them on a heavy bag, with a partner using Thai Pads, or on a tree, like Yuu did... however, he also wrapped the living heck out of his leg in order to do it. Honestly, a heavy bag is sufficient. Remember to check the notes at the bottom.

Level One
-200 Round Kicks (100 Each Side)

Level Two
-400 Round Kicks (200 Each Side)

Level Three
-600 Round Kicks (300 Each Side)
-100 Spinning Back Kicks (50 Each Side)

Level Four
-700 Round Kicks (350 Each Side)
-200 Spinning Back Kicks (100 Each Side)

Level Five
-800 Round Kicks (400 Each Side)
-300 Spinning Back Kicks (150 Each Side)

Level Six
-900 Round Kicks (450 Each Side)
-400 Spinning Back Kicks (200 Each Side)

Level Seven
-1000 Round Kicks (500 Each Side)
-500 Spinning Back Kicks (250 Each Side)

Level Eight
-1000 Round Kicks (500 Each Side)
-650 Spinning Back Kicks (325 Each Side)

Level Nine
-1000 Round Kicks (500 Each Side)
-800 Spinning Back Kicks (400 Each Side)

Level Ten
-1000 Round Kicks (500 Each Side)

-1000 Spinning Back Kicks (500 Each Side)

Notes:

• You do not have to do all the reps on one side before doing the reps on the other. You can break them into sets of 25, 50, 100 or whatever. I don't really even see the problem of mixing up the round kicks and the spinning back kicks, so you don't get too tired or bored with the same move. Just make sure you keep track of your reps and you do all the ones listed.
• I understand that this seems a little excessive, but also understand that you aren't doing this workout all the time. However, it is a nice little shocker for your body every now and again when thrown in the mix of the rest of the workouts. 
• The round kicks, at least for being true to the manga, should all be done off the rear leg and should be "turn-kicks." That is to say that if you didn't have a target to hit, your body would spin all the way around. I'll post a few examples of the types of kicks. However, if you want to adapt it to your style and use just a normal roundhouse or split up the roundhouse reps into lead and rear legs, that is entirely up to you.
• I'll also post videos for the spinning back kick.
• You should be able to complete your current level of this workout and not be destroyed before advancing to the next level. Use your own judgement, or you can move ahead after three successful completions of your current level (remember that means three separate occasions of using this workout, not three times at once).
• This workout will help your build strength in these movements and also build the neural pathways required for the proper execution of the techniques.
• Remember to stretch!

That's our workout. I'll post some videos for it shortly. Until next time, good luck and train hard!

Baki Does Bagwork

As Champion of the Underground Fighting Arena, Baki has to stay in shape and train on a constant basis. Therefore, on almost every occasion we see him at his rented-out apartment, he's hitting the heavy bag. Here, then, is a workout in just that spirit! You may use a boxing heavy bag, a Muay Thai long heavy bag, a sand-filled bag, a water-filled bag or change it up every time you do the workout. It's probably best if you wrap your hands and/or wear bag gloves to prevent tearing the skin and possibly damaging your hand, if your bones are not already conditioned for taking hits. If you like, you could also wear a heavier glove to protect your hand.

Baki Does Bagwork

First, do 1 Minute of light bagwork to warm-up. Then, you'll move on to the rest of the workout.

1. 30 Seconds Medium Pace
2. 30 Seconds All-Out (Fast!)

--As many rounds as possible, rest 2 minutes, then...

1. 1 Minute Full Power Punching/Elbows
2. 1 Minute Full Power Kicking/Knees
3. 1 Minute Speed Punching
4. 1 Minute Speed Kicking
5. 1 Minute Medium Pace

--As many rounds as possible with 1 Minute rest in between rounds.

Notes:

• Medium pace means the normal pace at which you would fight or do bagwork. It should overly wind you, but your not just walking around the bag hitting it every now and again.
• All-Out Pace means that you should not stop hitting the bag for even one moment. Hit AS FAST AND AS HARD AS YOU CAN!
• There is no rest in between rounds for the first section of the workout.
• Full Power Punching/Elbows and Kicking/Knees means that every strike will strive to have the most amount of power you can generate. We're not looking for speed, so don't worry about hitting it a lot, just hit it with strong blows. However, don't sit there and wind up the punch for 20 seconds... you still need to be hitting it in a continuous manner.
• Speed Punching is pretty simple. Get your right distance from the bag and hit the bag as quickly as you can for the allotted time. Jabs, straights, hooks, uppers... whatever-- just make it fast. Don't worry about rocking the bag back and forth with each strike, just strive to impact as many times as you can before the time runs out.
• The length of this workout will depend solely on your level of fitness. Don't cheat yourself and remember to put in 100% effort when it's time to go all out.

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

Muay Thai Mitt Work Example #2

More examples of Muay Thai Pad Work from an Australian Seminar. There's some good stuff here.

Until next time, good luck and train hard!

Muay Thai Mitt Work Example #1

Rob Mccullough showing some basic combinations using Thai Pads. Will put up some other examples of Muay Thai padwork later.

Until next time, good luck and train hard!

Ryouzanpaku's Regular Training

This is some of the training that Kenichi gets into once he's gone beyond the Fundamentals at Ryouzanpaku.

LEVEL ONE
-Run 2.5 Miles (The same rules for the run from the Fundamental workout apply here)

4-6 Hours Later
-50 Push-ups
-50 Sit-ups
-50 Back Extensions
-Muay Thai Mitt Work- 2 x 3 Minute Rounds
-50 Punches to Striking Post
-50 Yard Wheelbarrow Hand Walk
-Walk 1 Mile with 30lb Backpack

LEVEL TWO
-Run 2.5 Miles (The same rules for the run from the Fundamental workout apply here)

4-6 Hours Later
-One Arm Push-ups- MAX Each Side
-50 Push-ups
-50 Decline Sit-ups
-50 Back Extensions
-Muay Thai Mitt Work- 3 x 3 Minute Rounds
-50 Punches to Striking Post
-100 Yard Wheelbarrow Hand Walk
-Walk 1 Mile with 35lb Backpack and 5lbs in Each Hand and 5 lbs on Each Ankle

LEVEL THREE
-Run 2.5 Miles (The same rules for the run... blah blah blah)

4-6 Hours Later
-50 One Arm Push-ups Each Side
-Hanging Sit-ups/Back Extensions- MAX Reps
-Muay Thai Mitt Work- 3 x 3 Minute Rounds
-100 Punches to Striking Post
-150 Yard Wheelbarrow Hand Walk
-Walk 1 Mile with 40lb Backpack, 10 lbs/Hand, and 15 lbs/Ankle

LEVEL FOUR
-Run 2.5 Miles (You know the drill)

4-6 Hours Later
-50 One Arm Push-ups Each Side on Blocks
-50 Hanging Sit-ups/Back Extensions
-Muay Thai Mitt Work- 3 x 3 Minute Rounds
-200 Punches to Striking Post
-200 Yard Wheelbarrow Hand Walk
-Walk 1 Mile with 45lb Backpack, 15lbs/Hand, and 20lbs/Ankle
-Sparring- Until one partner is too tired to continue.

Notes:

• We covered the run in the Fundamental Workout.
• Back Extensions are performed lying on a raised flat surface or on an angled pad used for extensions. It should have something to hook your feet in. Your pelvis will be face down on the pad and, hands behind your head, you will bend your body down and then lift back to straight or slightly farther than straight. If you are on the angled pad, you'll not be parallel with the floor, but parallel with the pad at the end of the movement.
• Muay Thai Mitt Work involves punching, kicking, elbows and knees. If you need some help on form, check out some videos on YouTube. I'll try to post a few examples I can find.
• We've covered punches to striking posts before. Go as hard as is comfortable.
• You'll need a partner for the wheelbarrow handwalk.
• For Hanging Sit-ups/Back Extensions, it would be best if you had something made specifically for hangin upside down, like Anti-Gravity Boots or a locking Inversion Table. However, if you do not have something like that, you can attempt to tie your feet and ankles to any bar tall enough to let you hang from it. Try to use some kind of soft material to tie yourself up and maybe pad the bar. Please have a spotter.
• The point of doing One Arm Push-ups on blocks is so you can actually go further down.
• On the sparring, if either one of you feels like it's enough even after just one minute of sparring, stop. Use gear if you want to go harder, otherwise keep it light, or use full contact karate rules (still mouthpiece and cup). Also, you can grapple.

That's all for today. The training here is relatively simple, but if applied correctly, it should make you much stronger. Until next time, good luck and train hard!!

Ryouzanpaku Master Workout #1- Apachai

This first Ryouzanpaku Master Workout is dedicated to the God of Death of the Underground Muay Thai Arena. He's a simple man, but he's a real powerhouse. This workout is a combination of the training that Apachai does in the anime and the training that real Muay Thai fighters do.

Morning:
-Run 3 Miles (Periodically switch to side shuffle, running backwards, and skipping.)
-3 x 5 Minute Rounds Shadow Kickboxing

4-6 hours later:

-50 Thai Squats*
-50 Forward Jumping Squats*
-50 Side Jumping Squats*
-3 Sets of MAX Push-ups
-3 x 3 Minute Rounds Jump Rope
-3 x 3 Minute Rounds Double Thai Kicks on Heavy Bag or Thai Pads (Alt. Legs After Double Kicks)
-3 x 3 Minute Rounds Punches with Dumbbells
-3 x 5 Minute Rounds Bag Work
-3 Sets MAX Sit-ups
-3 Sets of 25 Side Bends w/weight (each side)
-2 Sets of Gymnastic Bridge to Failure
-3 Sets of 15 Neck Raises w/weight on a rope hanging from mouth
-2 Minutes Tennis Ball Foot Juggling (each leg)


Notes:

• When running, there is no set time frame that you must switch in between running, side shuffling, running backwards, or skipping. It's up to you.
• All rounds in this workout have a 1 minute rest period between them. If this workout is getting easy, decrease the rest period by 15 seconds. You may do so again, so that the rest period is down to 30 seconds, but don't go any lower than that.
• To perform Thai Squats, spread your feet about twice shoulder width, with your feet facing 45 degrees out. Look toward one leg. This becomes your front. Begin in a deep squatted position and explode out of the bottom. In mid-air twist your legs and body, so that your rear leg lands in the same place your front leg was a moment ago. When you land you will be in the squat position. Repeat without pausing in between reps. *When you are able to do 50 reps on Thai Squats, Front Jump Squats, and Side Jump Squats without failing, increase the reps for each exercise to 100. After you can do 100 of each exercise without failing, use a weighted vest or barbell to add 10lbs to the exercise. Add 10lbs each time you are able to complete the three sets of squats without failure. Take a two minute rest in between the the different squats.
• To perform Front Jump Squats, squat like normal, but when you come up, explode off the ground and go forward. You may go as far as you can or just pick a distance that you "hop" every to on every rep. Picking a distance will help you get a rhythm down.
• To perform Side Jump Squats, squat like normal, but when you come up, explode off the ground and jump to one side for 5 reps, then jump back for 5 reps. This is 10 total reps. You don't have to to 50 to the left and 50 to the right (Thank God).
• You can look up a tutorial on YouTube for a proper Thai Kick. If you don't have a heavy bag or Thai pads, make do with practicing the Thai Kick in the air. It will be hard to do doubles, since you won't have a target to bounce off.
• For the dumbbell punches, adopt whatever stance you would normally take to fight and throw both the left and right, one after another. You can throw straights, hooks, or uppers, it doesn't matter. Just make sure you are going at a good pace, and that you pull your punches just before full extension in order to save your elbows. Start with 2lbs dumbbells then, 3lb, 5lb, 7.5lb, 10lb, 12.5lb, 15lb, 17.5lb, and 20lb. Once you're at 20, that should be about all you can handle and I'm sure that it will take you a while to get there. If you can get past 20, good job!
• At your leisure, you may add weight to your sit-ups.
• For the side-bends, start with no weight. When you are able to complete the reps listed, add 10lbs. To perform the side bend, place on hand behind your head and one hand at your side (holding a weight, if you are using one). Starting position has your body bent to the side with the hand hanging down and ending with the body bent to the opposite side.
• To perform the Gymnastic Bridge, lay flat on your back. Then bend your legs so that your feet are flat on the ground, while reaching your hands behind you to also be flat on the ground. Finally, use your legs and arms to arch your body, with your arms almost locked out. Hold it until you can't. If you are holding both sets longer than 3 minutes, you need to be wearing a weighted vest or something to increase the difficulty.
• To perform weighted neck raises, tie a dumbbell or a weight to a piece of rope. Make sure there is a large loop in the top of the rope. Next, bite down on the rope while seated and lift your head back as far as you can. You'll be bent over as you are sitting, as well. Start with 10lbs and add 10lbs as is necessary.
• Tennis Ball Juggling with Foot is taken straight out of the anime. You'll take a tennis ball and with each foot (separately), you'll bounce the ball on the foot as many times as you can without dropping the ball or your foot. Also, try for a good height on the ball when your bounce it. This will be very hard, especially at first and I doubt you'll be able to get more that 3 or 4 bounces without a drop. Work hard, though, because it will help improve your leg control and accuracy.

This is a pretty rough workout, but it's not impossible. I'm sure there are plenty of Pros who could do it with ease. Fortunately, since there is plenty of opportunity to add weight to exercises to increase their difficulty, you should get plenty strong. That's all for today. Good luck, and train hard!