One-Punch Man Training Program- Week 123

Week 122 is here!

Day 855

1. 40 Renegade Push-ups w/55# DBs
2. 40 Sit-ups to One-Leg Glute Bridge Each Side
3. 40 Landing Gears w/35# DBs
4. 60 Renegade Push-ups w/40# DBs
5. 60 Sit-ups to One-Leg Glute Bridge Each Side
6. 60 Landing Gears w/25# DBs
7. 10 km Running w/35#

--Complete in as few sets as possible

Day 856

1. 100 Rollout Push-ups to Power Clean w/95#
2. 100 Straight Leg Sit-ups
3. 100 OH Squats w/95#
4. 10 km Running w/65# Vest

--Complete in as few sets as possible

Day 857

1. 30 Wide Push-ups
2. 30 Wide Sit-ups 
3. 30 Sumo Squats
4. 1600 Meter Run w/40# Vest
5. 30 Diamond Push-ups 
6. 30 Diamond Sit-ups
7. 30 Close Stance Squats 
8. 1600 Meter Run w/35# Vest
9. 30 Hindu Push-ups
10. 30 Straight Leg Sit-ups
11. 30 Hindu Squats
12. 1600 Meter Run w/30# Vest
13. 10 One-Arm Push-ups Each Side
14. 10 Sprinter Sit-ups Each Side
15. 10 Pistols Each Side
16. 5200 Meter Run w/25# Vest

--Complete in as few sets as possible

Day 858

1. 20 Push-ups @ 45% 1 RM
2. 20 Sit-ups @ 45% 1 RM
3. 20 Squats @ 45% 1 RM
4. 2 km Running w/35# Vest

--5 Rounds

Day 859

1. 100 Ring Push-ups
2. 100 Sit-ups 
3. 100 Squats to Good Morning
4. 10 km Running w/35# Vest

--Complete in as few sets as possible

Day 860

1. 10 Rollout Push-ups to Deadlift w/320#
2. 10 Sit-ups to Gymnastic Bridge
3. 10 Sumo Squats w/320#
4. 1000 Meter Run w/35#

--10 Rounds 

Day 861

Same as Day 777 on Week 111.

Coby and Helmeppo's Determined Training

After being taken to the Marine HQ with Vice Admiral Garp, Coby and Helmeppo are shocked with the hard labor they are being put through, but are determined to become stronger to accomplish their goals. Remarkably, Helmeppo is the first one to step out and say that he will become stronger by training his body. Coby follows shortly after, with much enthusiasm. The two boys decide to push themselves with fierce determination to become much stronger than they are right now.

They don't really know what they are doing or how to go about becoming stronger, but they do what they know and they keep on pushing forward with their willpower. This workout is based on the exercises we see them doing during this time, but before they begin training with Garp.

Look at those muscles! Wait... those are knots and bruises.

Coby and Helmeppo's Determined Training

1. Manual Labor- 2 to 8 hours (Choose any)

• Sweeping
• Mopping
• Pulling Weeds
• Raking Leaves
• Moving/Carrying Furniture
• Taking Out Trash
• Painting with Brushes and Rollers
• Any work requiring use of hammer, sledgehammer, pick-ax, shovel, post-hole digger, ax, hatchet, hoe, wrenches of various sizes, or picking up heavy things.

2. Exercises

1. Run 1 Mile
2. 50 Sit-ups or 10 Hanging Sit-ups

AMRAP in 30 Minutes 

3. Combat Training

1. Sword Practice- 100 Overhead Strikes (50 Moving Forward, 50 Moving Backward)
2. Hand-to-Hand-  5 Minutes Light Sparring or Heavy Bag Hitting

Notes:

1. The positive to manual labor is that you have a variety of movement patterns to work through and will also let you build some real-world strength. Alternatively, you can pick easier labor for recovery time.
2. If your abs start cramping, stretch them out and try to rest before continuing. If you need to stop, please do so.  
3. In your sparring, please keep it light and use gear if you can. 

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

Marine Headquarters' Marine Training (One Piece)

The Marine's in one piece are often cannon-fodder or guys that Oda throws out there just to get smashed, but a lot of these guys are in really good shape and, some of them, like the guys in CP9, are straight-out monsters. (Don't get too excited, the CP9 are the subject of another post.) The training is the type you'd expect from military sailors, but it is by no means easy. Coby and Helmeppo are absolutely taken aback with the level of training they see the Marines undergoing at the Naval HQ. So much so that Helmeppo even contemplates running away. These workouts are based on the training that we see the Marine's doing during this scene.

Manly men of the sea.

Naval Headquarters' Marine Training

Workout A

Jog for 10 Minutes, then

1. 10 Push-ups
2. 10 Crunches
3. 10 Diamond Push-ups
4. 10 Reverse Crunches
5. 10 Wide Push-ups
6. 10 Bicycle Crunches
7. 10 Close Push-ups
8. 10 Lying Heel Touches
9. 10 Divebomber Push-ups
10. 10 Oblique Crunches (each side)

--5 to 10 Rounds

Workout B

1. Run 2 Miles
2. 50 Pull-ups
3. 50 Swimmers
4. 50 Flutterkicks
5. 50 Push-ups
6. 50 Squats
7. 50 Lunges (each side)
8. Run 2 Miles

--For Time

Workout C

1. Swim 50 Meters
2. 10 Pull-ups
3. 10 Burpees

--AMRAP in 20 Minutes

Workout D

1. 2,000 Push-ups (in as few sets as possible)
2. 100 Round Trips on a 50ft Rope Bridge
3. Run 10 Miles 
4. If you complete the 10 miles in over an hour, run 5 more miles. 
5. Sword or Hand-to-Hand Combat Practice- Until Failure

Notes:

1. For reverse crunches, you'll pull your bent legs up toward your torso. Your shoulders will be on the ground.
2. Close push-ups are push-ups completed with your elbows tight in at your side. 
3. For lying heel touches, you will lay flat on your back with your hands down at your side, flat on the ground. You will put your feet flat and pull them in toward your butt and then raise your shoulders slightly off the ground into a crunch position. You will stay in this position for the duration of the exercise. Bend side-to-side at the waist, your hands staying on the ground. Touch your heel on one side and then the other to complete one rep. 
4. For oblique crunches, you will lie on your side with your heels pulled up toward your but and your shoulders slightly turned, so that your chest is facing toward the ceiling. Perform crunches in this position. Switch sides when you get to 10.
5. Swimmers are performed by laying on your stomach with your hands straight out in front of you. You will then flutter your legs and arms in an alternating fashion. Once on each side is one rep. 
6. The last workout is crazy hard. If you have to build up to it or just stop in the middle of it, that's perfectly fine. 
7. If you don't have a rope bridge (which I imagine you may not), you can use a long length of parallel bar instead. Just make sure you travel 5000 feet total. 
8. A good way to experience this workout (if you lack the rope) would be to do the 2,000 push-ups in the morning, then schedule yourself for a 10-15 mile obstacle course, then practice sword fighting in the evening. That's about the level of difficulty for this workout. I would only do this workout or this alternative every now and again. Depending on your level of fitness and your goals, I'd say as little as once a year to as frequent as once a month. It's a serious endurance workout.

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

Pirate Hunter Zoro's Training

Before the Straw Hat Pirates break back out on the scene of the pirate world, they split up for two years in order to train themselves to meet the dangers of the New World head on. Zoro sought out his self-proclaimed rival and the strongest swordsman in the world, Dracule Mihawk, for his tutelage. After proving himself, Zoro embarked on a difficult path that would leave him scarred and immensely powerful upon his return to the crew. 

Zoro's training seemed to be more focused on fighting than anything else, but I sincerely doubt that the man doing handstand push-ups with a gigantic barbell on his feet is skipping gym time. Therefore, this workout is not to designed to be done by itself, but included in an overall program, at least consisting of Zoro's Training and some sort of strength workout. Remember to warm-up before the workout and cool down and stretch afterward.

Three swords, two scars, one badass dude.

Pirate Hunter Zoro's Training

Technical Warm-up

1. 100 Downward Sword Swings
2. 100 Horizontal Sword Swings
3. 100 Sword Thrusts
4. 2 Minutes Shadow Sword Fighting

Drills and Sparring

Note: If you do not have sword-fighting practice gear and experience with sword-fighting sparring, please do not attempt this. Also, it is recommended that you do this under the supervision of a reputable, certified sword instructor.

1. Attack/Defense Drills- 3 Minutes
2. Sparring- 1 Minute
3. Footwork Drills- 3 Minutes
4. Sparring- 2 Minutes
5. Technique Experimentation- 3 Minutes
6. Sparring- 3 Minutes

--Repeat as many times as desired

Notes:

• There are a lot of resources out there for sword fighting. You may practice Kendo, a Chinese style of sword, a European style or some other form. I recommend you study as much as possible with whatever style you practice. However, if you do not currently have a style of sword fighting, there are plenty of resources to help you choose and understand them. Best Kendo has some good basic info on Kendo, ARMA is great for European styles, many kung fu schools include sword training in their practice, and here is some from Kali/Escrima. When in doubt, YouTube whatever style you want and practice like crazy!
• For the technical practice, you can use a wooden or dull-bladed sword. If you use more than one sword (like Zoro) you may use them here as well. Use whatever footwork and striking style is present in your system. Really focus hard during your shadow sword fighting. Imagine your opponent as vividly as possible. Don't focus so much on moving super fast, but on the intensity of your imagination of the movements of an opponent.
• The drills listed above will vary depending on your style. This is not a race. Your drills can be as slow or as fast as you need them to be in order to burn the movement pattern into you. This is a time for these movements to become second nature. 
• Your footwork can also include strikes, but the main purpose of this section is to drive home however your style moves as it attacks and defends.
• Technique experimentation is a time for you and your partner to branch out and see what does and does not work for each of you. It's also a time for you to play with your style and see what is realistic. There are limits to what you can and cannot do. With practice, you will find what those limits are.
• Sparring NEEDS gear. If you don't have gear or at least foam weapons, DO NOT SPAR! A wooden sword can kill. Don't believe me? Read Musashi.  
• Your sparring also does not have to be all out. Vary your intensity. The slower spars will allow you to practice your techniques, the faster ones will test your abilities. 

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

Luffy's Early Training

When Luffy was a kid, he wasn't all that strong and even when he ate the Gomu Gomu no Mi, he had a really hard time controlling the ability. This workout is the beginning of Luffy's path to being one of the strongest pirates in the world. It is simple, but it is a good build up to be able to handle the other Luffy workouts.

Look how damn cute he is! 

Luffy's Early Training

1. 5 Pull-ups
2. 10 Dips
3. 20 Push-ups
4. 30 Squats
5. Run 800 Meters

If you can complete the workout in less than 10 minutes, do another round. Continue to do rounds until you fail to do the workout in less than 10 minutes. If you cannot do the workout in less than 10 minutes, complete it in however long it takes you. At the end, cool down with a 10 minute walk and stretch for 15 minutes.

Notes:

• This is simple, but for some of you, it still might be difficult, so you may reference Level 0 if you need to scale it down. 
• If you are really looking to improve your flexibility and mobility as well, I would recommend doing Luffy, the Rubber Man before and/or after this workout.

Until next time, good luck and train hard!

Black Leg Sanji's Training

In the time skip, Sanji seeks to increase both his power and his cooking ability. Now, while cooking isn't my thing, what I can do is relay to you the hell that Sanji endured. Both of these are/can be relatively long workouts. They are mimicking the time that Sanji spent on Okama Island running from and fighting a bunch of Okama Kempo masters. In this process, his leg strength and his fighting prowess increased greatly, so much so that he could literally run. on. the. air. 

Run, Sanji! RUN!

Workout A

1. 100 Meter Sprint
2. 100 Meter Back Peddle
3. 100 Meter Sprint
4. 100 Meter Side Shuffle (Each Way)
5. 100 Meter Sprint
6. 100 Meter Zig-Zag Run
7. 100 Meter Sprint
8. 100 Meter Jog
9. 2 Minutes Shadowboxing/Bag Work/Sparring
10. 200 Meter Jog

--1 to 10 Rounds, depending on fitness

Workout B

1. Run 1 to 10 Miles
2. 3 Minutes Shadowboxing/Bag Work/Sparring
3. 10 Meter Hand Walk
4. 2 Minutes Shadowboxing/Bag Work/Sparring
5. 20 Meter Hand Walk
6. 1 Minute Shadowboxing/Bag Work/Sparring
7. 30 Meter Hand Walk
8. 30 Seconds Shadowboxing/Bag Work/Sparring
9. 40 Meter Hand Walk
10. Run 1 to 5 Miles
11. 50 Meter Hand Walk
12. Run 1 to 5 Miles
13. 40 Meter Hand Walk
14. 30 Seconds Shadowboxing/Bag Work/Sparring
15. 30 Meter Hand Walk
16. 1 Minute Shadowboxing/Bag Work/Sparring
17. 20 Meter Hand Walk
18. 2 Minutes Shadowboxing/Bag Work/Sparring
19. 10 Meter Hand Walk
20. 3 Minutes Shadowboxing/Bag Work/Sparring
21. Run 1 to 10 Miles

Notes:

• The first workout is about speed, acceleration, and the ability to keep speed for a long period of time. The second workout is about endurance and skill. These are not workouts that I would just jump into if you are not already in shape or used to running. Make sure that you become fairly acquainted with Sanji's Training. If you are attempting to train like Sanji, use these two workouts in addition to the other two that Sanji workouts after you've done the first two for a while. 
• Increase your number of rounds or distances on your longer runs gradually. After you complete a workout two or three times, add a round or a mile to the workout.
• Walking on your hands can be very frustrating. When I first started working on handstand walks, I would pick a distance to travel, no matter how many times I fell down. It sucked, but I made pretty quick improvements. 
• One way that you can change up the workout or adjust the difficulty is changing where your run and when. You can run in the rain or the snow or in the night. You can run on hills or on the beach or in the woods or in the mountains or waist-deep in water. It will help work your muscles in a lot of different ways, while training your mental toughness. 

Luffy, the Rubber Man

This is a general workout for Luffy to emulate his flexibility and mobility. It's not necessarily anything he would have done, but more of a workout to help you attain a greater level of stretchy-powers. You can do this workout by itself or even before/after another workout as a supplement to your mobility.

He's really, really stretchy.

Luffy, the Rubber Man

Foam Rolling

1. Length of Spine- 30 seconds
2. Glutes/Lower Back- 30 Seconds
3. Glutes/Hip Abductors- 30 Seconds Each Side
4. Hamstrings/Hip Adductors- 30 Seconds Each Side
5. Quads/Hip Abductors- 30 Seconds Each Side
6. Calves- 30 Seconds Each Side
7. Outside of Lower Leg- 30 Seconds Each Side
8. Chest- 30 Seconds
9. Lateral Delts- 30 Seconds Each Side
10. Upper Spine/Shoulders- 30 Seconds

General Stretching (1-2 Minutes/stretch)

1. Anterior Hip Stretch
2. Posterior Capsule Stretch
3. External Rotation Hip Stretch
4. Squat Stretch- Squat down, driving your knees out, sitting as low as you can.
5. Straight-Leg Kicking- Put one leg back, keeping it straight. Swing that leg up in front of you as high as you can, but don't hurt yourself. Ease yourself into the movement. 
6. Side-to-side Leg Swinging- Brace yourself against something, with one leg forward and one leg back. With the forward leg, swing the leg to the left and right of your body, allowing it to open up your hip. 
7. Seated Turn Stretch- With one leg extended, place the opposite foot on the outside of the knee of the extended leg. Then place your opposite elbow against that knee, brace your other hand against the ground, and turn as far as you can.

Range of Motion Exercises

1. 10 Pass-Throughs
2. 10 Squats w/3 Second Pause at the Bottom
3. 10 Wall Walks
4. 10 Reverse Push-ups
5. 10 Hindu Push-ups
6. 10 Dowel Twists
7. 10 Front-to-Back Arm Swings

Notes:

• If you are really looking to increase your flexibility and mobility, start this workout with the Real Anime Training Warm-up and end it with the Real Anime Training Stretching Routine. 
• Pass-Throughs are when you hold a wooden dowel or PVC pipe in your hands, with a wide grip, and reach overhead and then behind you as far as you can. As you get more mobile, you can move your hands in closer on the stick or pipe.
• Make sure that when you squat, that your are keeping tension in your abdominals and driving your knees out to the side. This should help you get deeper in the squat and you should feel a stretch in your groin. 
• Dowel Twists bring back the dowel from the pass-throughs. You'll hold it on your back, like you would for a back squat and then twist at the waist in both directions. If you need to, make sure that you twist easily at first. 
• All the rest of the exercises have been previously shown. Use the search function if you need an explanation. 

Luffy's New World Training (One Piece)

After the showdown at the end of the Marineford Arc, Luffy and the others go off a two year training journey, each to different locations. Luffy trains in the wilderness with the help of Rayleigh, attaining new levels of power and ability by mastering his Haki. This workout is based on that training time.

Luffy's New World Training

Strength and Conditioning

1. Heavy Stone Lifts- 10 Reps
2. Heavy Stone Carry- 100 Meters
3. Muscle-ups- MAX REPS
4. 100 Meter Sprint
5. Full Power Push-ups- MAX REPS
6. 100 Meter Sprint
7. High Jump Squats- MAX REPS
8. 100 Meter Sprint
9. Long Jump Squats- MAX REPS
10. 100 Meter Sprint
11. Heavy Stone Lifts- 10 Reps
12. Heavy Stone Carry- 100 Meters

Combat Skills

1. Full Power Striking to Heavy Bag- 3 x 1 Minute Rounds
2. All-out Heavy Bag- 3 x 1 Minute Rounds
3. Stick Dodging- 5 Minutes
4. Tennis Ball Dodging- 5 Minutes
5. Target Practice - 5 Minutes
6. Sparring- 3 x 5 Minutes

Notes:

• For the stone lifts and the stone carry, you'll try to lift whatever stone you have as high as you possibly can, with the eventual goal being locking the weight out directly overhead. The heavier the stone or weight is the less likely you will be to raise it to full lockout and that's okay. We're looking for a weight that's very heavy to begin with so you can gradually build up your strength over time. During the stone carry, you may carry the stone or weight however is most comfortable for you. 
• For stick dodging you will need some sort of padded stick, or you can actually use a real stick if you are okay with getting hit (not really recommended, but I can't stop some people). All of the strikes will be swings, so do not have your partner thrust at you. The swings will come down or across and will be aimed at the head, in which case you will either move your head to the left or right or duck. Please, please, please begin slowly.
• For target practice, you can use a speed bag, focus mitts, a tennis ball hanging from a string, several tennis balls thrown at you, a double end bag or anything else that is difficult to strike. You'll want to throw as many types of strikes at the particular target as possible. 
• For sparring, you can go against one or multiple opponents, but if you are new to sparring, please go slow and hit softer. You will want to use gear, such as headgear, a mouthpiece, a cup, gloves, and shin guards in order to protect yourself during sparring. The main purpose of sparring is skill development. This is no time to get injured. 

Until next time, good luck and train hard!

One Piece Workout Master Post

Luffy
Luffy's Early Training
Luffy, the Rubber Man
Straw Hat Luffy's Training
Luffy's New World Training

Zoro
Zoro's Training
Pirate Hunter Zoro's Training

Sanji
Sanji's Training
Black Leg Sanji's Training

Misc. Workouts
Marine Headquarters' Marine Training
Coby and Helmeppo's Determined Training

Workouts will be added as they are completed.

[AMV] Training of Brave Nakama

Think about where you can be in two years.

Get out and train!

One Piece: Zoro's Training

In One Piece, if anybody trains, Zoro trains. He is always doing something and he borders on the ridiculous with how much effort he puts into things, even when he's injured. He's always looking to get stronger and will do anything to become the World's Greatest Swordsman. This training gets relatively complicated, so I broke it into levels, so that you could build up to it.

One Piece: Zoro's Training


LEVEL ONE

1. Run 2 Miles (Goal: 14 Minutes)
2. Alternating Cable Chest Press- 100 Reps Each Side with 20lbs (2lb weight in mouth)
3. Horse Stance (10lb weight in mouth)- 5 Minutes
4. Handstand Practice w/Wall Support- 2 Minutes Total
5. "Sword Work"- 30 Minutes

LEVEL TWO

1. Run 2 Miles with 1/4 Bodyweight (vest or backpack) 
2. Alternating Cable Chest Press- 100 Reps Each Side with 50 lbs (2lb weight in mouth)
3. Horse Stance (20lb weight in mouth)- 5 Minutes
4. Dumbbell Levering, Front- 30 Reps Each Side with 10lbs
5. Dumbbell Levering, Side- 30 Reps Each Side with 10lbs
6. One Arm Barbell Curls- 3 Sets of 5 Reps Each Side with 45lb Barbell (Work up to it if needed.)
7. Freehand Handstand- 2 Minutes
8. 10 Handstand Push-ups w/ Wall Support
9. "Sword Work"- 30 Minutes

LEVEL THREE

1. Run 2 Miles with 1/2 Bodyweight (vest or backpack or partner)
2. Alternating Cable Chest Press- 100 Reps Each Side with 100 lbs (2lb weight in mouth)
3. Horse Stance (30lb weight in mouth)- 5 Minutes
4. 20 Jump/Spin Squats
5. Dumbbell Levering, Front- 30 Reps Each Side with 20lbs
6. Dumbbell Levering- 30 Reps Each Side with 20lbs
7. One Arm Barbell Curls- 3 Sets of 5 Reps Each Side with 70lb Barbell 
8. 10 Freehand Handstand Push-ups
9. "Sword Work"- 30 Minutes

LEVEL FOUR

1. Run 2 Miles with Bodyweight (vest/backpack/partner)
2. Alternating Cable Chest Press- 100 Reps Each Side with 150lbs (2lb weight in mouth)
3. Horse Stance (50lb weight in mouth)- 5 Minutes
4. 50 Jump/Spin Squats
5. Dumbbell Levering, Front- 30 Reps Each Side with 30lbs
6. Dumbbell Levering- 30 Reps Each Side with 30lbs
7. One Arm Barbell Curls- 3 Sets of 5 Reps with 100lb Barbell
8. 20 Freehand Handstand Push-ups+ (see notes)
9. "Sword Work"- 30 Minutes

Notes:

• The other One Piece workouts don't necessarily have levels, but are adapted to your level of fitness and can be extremely tough in and of themselves. This one is just the same-- it gets absolutely insane as far as the level of strength and endurance required to complete the upper levels. 
• You shouldn't advance until you are able to complete each level on three separate occasions. 
• For the first level of the run, you just need to complete the two miles in 14 minutes or less. After that, when weight starts to be a factor, the 14 minute or less goal still stands. It is difficult and you may not be able to advance, but it is better to be conditioned to the weight before trying to advance to quickly and injuring yourself. 
• Alternating Cable Chest Press is done while standing. There should be two separate cables that you care pulling from and you merely press the weight away from your body. You can also use bands if you like. 
• For the 2lb weight in your mouth, I don't really recommend a dumbbell, so here's what you can do. Take a six or seven inch piece of 1/4" or 3/8" PVC pipe, thread a durable rope through it, and tie a weight to the other end. A piece of the rope should be coming out either side, so the weight pulls straight down and not to either side.If you don't feel comfortable doing this portion, you can put the weight on your back like a back squat or on your front delts like a front squat.
• The horse stance should be more of a "Squat Stance", perhaps even a "Sumo Stance," with your feet turned a little ways out and your knees in line with your toes. To hold this weight, since it is a little heavier (or a lot heavier, depending on the level), I recommend using a thick towel to bite down on, as it will be less likely to hurt you by breaking or putting hard pressure on your teeth.  
• You need to be able to hold the first level handstand for the whole two minutes without stopping. The second level needs to be the same in the freehand handstand and all 10 reps of the supported handstand push-ups should be done in one set. Same goes for the freehand handstand push-ups in level three. Once you reach 20 freehand handstand push-ups in level four, you can start to add weight in the form of ankle weights or a weighted vest. You can also opt to do more reps. 
• "Sword Work" is kind of an open term. You can actually practice with a wooden sword (or two... not sure if three is a good idea) or you can just practice your own martial art. You can work on individual techniques, shadow spar, or spar with a partner. Always remember to be safe and use the necessary safety equipment. Also, try not to hit your partner with a wooden sword unless you're wearing Kendo gear... teeth don't grow back.
• We've covered dumbbell levering previously, but here's a refresher. Remove the weights from one end of a dumbbell and then use that space as a handle. For front levering, extend the weight forward as far as you can and then flex your arm, bringing the weight back to an upright position. For side levering, the dumbbell moves in an arch as you turn your hand from one side to the other. 
• One arm barbell curls are exactly what they sound like. Place your hand in the very center of a barbell and complete a curl using full range of motion. Which means full extension of the arm at the bottom and complete contraction at the top. If you need to work up to a 45lb bar (which you probably will) you can use a lighter barbell (like one normally used for curls) and work your way up to a 45lb bar (like one normally used for bench press). 
• This workout is meant to be extreme. I'm sure there are people out there capable of doing the fourth level with relative ease, but we are concerned with building strength/fitness and not necessarily already having it, although I am confident that level four should be taxing enough for just about anybody. 

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

(P.S.- I'm still accepting workouts for other anime if you feel like submitting them. Credit will be given. :D )

One Piece: Straw Hat Luffy's Training

Monkey D. Luffy is a fun, good-spirited guy and captain of a ragtag team of pirates. He has the powers of the Gum-Gum Fruit, allowing him to stretch his body to super-extremes and, at times, dish out a massive amount of power. Since he's a brawler, that works out well for him. 

For Luffy's training, then, I tried to work on explosiveness, while drawing in a little of the springiness of Luffy's rubber-like body. Hopefully, I do it justice, but we'll see.

One Piece: Straw Hat Luffy's Training

1. 10 Muscle-ups*
2. 10 Full Power Push-ups
3. 10 High Jump Squats
4. 10 Long Jump Squats
5. 100 Meter Sprint
6. 20 Full Power Punches to Heavy Bag
7. 20 Full Power Kicks to Heavy Bag
8. 1 Minute All-Out Heavy Bag

As Many Rounds As Possible

Notes:

• If you can't do Muscle-ups, do 10 Pull-ups and 10 Dips instead.
• A Full-Power Push-up is just a normal push-up, but you push yourself off the ground as high as you can with every rep.
• High Jump Squats just means that you jump as high as you can on every rep.
• Long Jump Squats means that you leap forward at the top of every rep. You can pause between reps if you need to regain your balance. 
• Don't worry about speed for the Full-Power strikes on the heavy bag, just think about putting your all into every strike.
• For the All-Out round on the Heavy Bag, you hit as hard and as fast as you can for the entire minute.
• There is no rest period in between exercises or rounds. You go until you can't and then that's the end.
• You also have the option of using exercise bands to modify any of these exercises. 

Hope I did the Straw Hat Pirate justice and I hope you have fun with this one. Until next time, good luck and train hard!

One Piece: Sanji's Training

So, yeah, I probably should have started with Luffy, but I was prompted to even start doing One Piece workouts by one of our readers: Rtardx on YouTube. This workout is actually developed mostly by him, I just modified it.  So, if any of you other's have ideas for anime workouts for anime I haven't covered, be sure to send me an email at realanimetraining@gmail.com or shoot me a message on YouTube.


Sanji's Training


Warm-up
Light Jog- 5 Minutes
Gymnastic Bridge- 1 Minute
Splits Stretch- 1 Minute
Lying Quadriceps Stretch- 1 Minute
--then, pick one of the following workouts...

1. Conditioning Workout

Run 1 Mile, then

High Knees- 100 Meters
Skipping- 100 Meters
Sprint- 100 Meters
Jump Rope- 5 Minutes
--1 to 3 Rounds, depending on fitness

Rest 5 Minutes, walk lightly


100 Jump Squats
1 Minute 24" Box Jumps
1 Minute Side Hops (as high as you can)
1 Minute Footwork (various)
1 Minute High Jump, Knees to Chest
-1 to 3 Rounds, depending on fitness

50 Sit-ups
50 Side-Bends
50 Twists
50 Hanging Leg Raises
Practice Handstands for 5 Minutes



2. Kicking Workout


20 Roundhouse Kicks (each side)
20 Side Kicks (each side)
20 Front Kicks (each side)
20 Back Kicks (each side)
20 Double Kicks (each side... see notes)
20 Axe Kicks (each side)
--1 to 10 Rounds, depending on fitness, then...
100 Kicks of Choice


Notes:

• Still do the Real Anime Training Warm-up and Stretching Routine with this. 
• For high knees, it's a lot like doing them during the Real Anime Training Workout, but you are moving forward.
• Double kicks are any combination of two kicks on the same leg or one on each. Doesn't matter, be inventive.
• Kicking can be done in the air, on a heavy bag, or pads.
• These two workouts can be pretty tough, so take your time and scale it back if you need to. 
• The exercises were not originally broken into rounds like this, but I modified it this way for extra cardiovascular training. 

That's all for today. Thanks for your patience, recently, guys!  Thanks to all of our readers and a special thanks to Rtardx from YouTube!!

Until next time, good luck and train hard!!