One-Punch Man Training Program- Week 134

Week 133 is here!

Day 932

1. 100 Rollout Push-ups to Power Clean and Press w/95# 
2. 100 Straight Leg Sit-ups to 3 Second Hamstring Stretch at Top
3. 100 Power Cleans to Front Squat w/115# 
4. 10 km Running w/50# Vest

--Complete in as few sets as possible

Day 933

1. 25 Push-ups
2. 25 Sit-ups 
3. 25 Squats 
4. 10 x 1 Push-up, building to MAX for Day
5. 10 x 1 Sit-up, building to MAX for Day
6. 10 x 1 Squat, building to MAX for Day
7. 3 x 3 Push-ups @ 70% of MAX for Day
8. 3 x 3 Sit-ups @ 70% of MAX for Day
9. 3 x 3 Squats @ 70% of MAX for Day
10. 1 Push-up @ 50% MAX for Day @ 5 Seconds Down, 5 Seconds UP
11. 1 Sit-up @ 50% MAX for Day @ 5 Seconds Up, 5 Seconds Down
12. 1 Squat @ 50% MAX for Day @ 5 Seconds Down, 5 Seconds Up
13. 55 Push-ups
14. 55 Sit-ups
15. 55 Squats to One-Leg Stiff Leg Deadlift
16. 10 km Running w/50# Vest

--Complete Final Sets of Calisthenics in as few sets as possible

Day 934

1. 25 Planche Push-ups
2. 25 V-ups
3. 25 High Jump Squats w/10# Vest
4. 2500 Meter Run w/50# Vest

--4 Rounds

<<MONSTER EVENT-- Memory Man Monster-Man has made several of your past enemies show up from you memories! Beat them again and blast them all away with powerful punches!

Evil Taffy

1. 300 Band Pull-Aparts
2. Crush a Newspaper, one page at a time, alternating hands
3. 1 Full Power Punch to Heavy Bag Each Side>>

Day 935

1. 100 Diamond Push-ups
2. 100 Diamond Sit-ups
3. 100 Close Stance Squats
4. 10 km Running at Easy Pace

--Complete in as few sets as possible

<<MONSTER EVENT-- Memory Man Monster-Man has released another enemy!

Octopus Monster

1. Alternating Waves w/Battle Rope- 1 Minute
2. 1 Minute Heavy Bag Striking
3. 40 Meter Sled Pull w/200# 

4 Rounds, then 

1. 1 Full Power Punch to Heavy Bag Each Side>>

Day 936

1. 100 Wide Push-ups
2. 100 Wide Leg Sit-ups
3. 100 Sumo Squats
4. 10 km Running at Easy Pace

--Complete in as few sets as possible

<<MONSTER EVENT- Memory Man Monster-Man released yet another monster!

All the Rock Monsters you've ever fought!!!

1. 300 Sledgehammer Swings w/at least 10# Sledgehammer
2. 200 Stone Lifts w/at least 45# Stone
3. 100 Full Power Heavy Bag Punches>>

Day 937

1. 30 Manmakers w/80# DBs
2. 60 Decline Sit-ups w/80# DB
3. 60 Thrusters w/80# DBs
4. 20 Manmakers w/75# DBs
5. 40 Decline Sit-ups w/75# DBs
6. 40 Thrusters w/75# DBs
7. 10 km Running w/50# Vest

--Complete in as few sets as possible

<<MONSTER EVENT- Memory Man Monster Man releases all the monsters you've ever fought! Blow them all away and then get rid of him!

1. 10 Minutes Shadowboxing
2. 10 Minutes Heavy Bag

50 Full Power Heavy Bag Punches>>

Day 938

1. 82 Push-ups
2. 82 Sit-ups
3. 82 Squats
4. 18 Push-ups
5. 18 Sit-ups
6. 18 Squats
7. 10 km Running at Easy Pace

One-Punch Man Training Program- Week 89

Week 88 is here!

Day 617

1. 10 Walkout Push-ups
2. 10 V-Ups
3. 10 Power Cleans to Front Squat w/95#
4. 1000 Meter Run w/50# Vest

--10 Rounds

<<MONSTER EVENT- Thousands of Small Faery Creatures are running rampant.  Crush them all!

1. 10 Minutes Shadowboxing
2. 10 Minutes Heavy Bag 
3. 10 Minutes Sledgehammer Swings >>

Day 618

1. 100 Push-ups w/1 Rear Leg Raise Each Side at Top
2. 100 Sit-ups w/3 Punches at Top
3. 100 Squats w/1 Side Leg Raise Each Side at Top
4. 10 km Running w/20# Vest

--Complete in as few sets as possible

Day 619

1. 10 Push-ups @ 70% 1 RM
2. 10 Sit-ups @ 70% 1 RM
3. 10 Squats @ 70% 1 RM
4. 1000 Meter Run w/20# Vest

--10 Rounds

Day 620

1. 100 Hindu Push-ups
2. 100 Straight Leg Sit-ups w/25# Plate OH
3. 100 Hindu Squats w/20# Vest
4. 10 km Running w/20# Vest

--Complete in as few sets as possible

Day 621

1. 10 Rollout Push-ups to Deadlift w/240#
2. 10 Sit-ups to Gymnastic Bridge
3. 10 Sumo Squats w/240#
4. 1000 Meter Run w/20# Vest

--10 Rounds

Day 622

1. 100 One-Arm Push-ups Each Side
2. 100 Sprinter Sit-ups Each Side
3. 100 Pistol Squats Each Side
4. 10 km Running on Hilly Terrain w/20# Vest

--Complete in as few sets as possible

Day 623

Same as Day 567 on Week 81.

One-Punch Man Training Program- Week 47

Week 46 is here!

Day 323

1. 100 One-Arm Push-ups (50 Each Side)
2. 100 Decline Sit-ups (At least 45 Degrees)
3. 100 Pistols (50 Each Side)
4. 10 km Running

--Complete in as few sets as possible

<<HERO EVENT- A Crystal Monster has created a series of giant crystalline structures that are slowly taking over the city. Crush them, remove the debris, and beat the monster into dust!

1. 100 Sledgehammer Swings
2. 200 Strikes (any) to Heavy Bag
3. 100 Deadlifts @ 95#
4. 1 Full Power Punch to Heavy Bag, each side>>

Day 324

1. 400 Meter Run
2. 10 Burpees w/Strict Push-up
3. 200 Meter Run
4. 10 V-ups
5. 400 Meter Run
6. 10 High Jump Squats

--10 Rounds

Day 325

1. 5 x 17 Push-ups @ Last Week's Weight (1 Minute Rest)
2. 5 x 17 Sit-ups @ Last Week's Weight
3. 5 x 17 Squats @ Last Week's Weight
4. 15 Push-ups
5. 15 Sit-ups
6. 15 Squats

--Finish Final Sets of Calisthenics in as few sets as possible, then

1. 1000 Meter Jog
2. 5 km, as fast as possible
3. 1000 Meter Jog
4. 2 km, as fast as possible
5. 1000 Meter Jog

Day 326

1. 100 YTW Push-ups w/5# Wrist Weights
2. 100 Sit-ups w/Overhead Reach w/5# Wrist Weights
3. 100 Squats w/Side Lateral Raise w/5# Wrist Weights
4. 10 km Running w/5# Wrist Weights

--Complete in as few sets possible

Day 327

1. 10 Push-up @ 4 Seconds Down, 4 Seconds Up
2. 10 Straight Leg Sit-ups
3. 10 Squats @ 4 Seconds Down, 4 Seconds Up
4. 1000 Meter Run

--10 Rounds

Day 328

1. 10 Push-ups w/100#
2. 10 Sit-ups w/100#
3. 10 Squats w/100#
4. 1000 Meter Run w/40# Vest

--5 Rounds, then

1. 5 Push-ups w/100#
2. 5 Sit-ups w/100#
3. 5 Squats w/100#
4. 500 Meter Run w/40#

--10 Rounds

Day 329

Same as Day 287 on Week 41.

The North Kaio-sama's Training

Much like "The Turtle Hermit's Training" and "Find the Dragon Balls," this is a harder, non-leveled version of "Kaio-sama's Training."  This training will be more in line with those who have followed Goku's Training Program.

On that note, if you're one of the lucky people to be reading this post, it's time to announce that we will be releasing Goku's Training Program onto the blog in greater detail so that you may follow along with it, just as the One-Punch Man Training Program.

I assume you've mastered a basic punch and kick, then.
Well, are you ready?

The North Kaio-sama's Training

Catch Bubbles

1. 100 Yard Zig-Zag Run
2. 1 Set of 90 Degree Sprints
3. 100 Yard Sprint
4. 25 Yard Bear Crawl

--AMRAP in 20 Minutes, Rest 2 Minutes, then

Hit Gregory

1. 25 Yard Sprint with 10-20# Sledgehammer
2. 25 Sledgehammer Strikes with 10-20# Sledgehammer

--AMRAP in 20 Minutes, Rest 5 Minutes, then

Catch, Hit, Fight

1. 100 Yard ALL-OUT Sprint
2. 10 Full Power Sledgehammer Strikes 
3. 8 Rounds of 20 Seconds on/10 Seconds off ALL-OUT Shadowboxing

Notes:

• Check the previous version of the workout for notes as well.
• Use heavier sledgehammers as you become accustomed to the training.
• The Bear Crawl was added to help simulate when Goku may have fallen in chasing Bubbles. 
• The last section is to simulate when Goku was able to both catch Bubble and Hit Gregory in his testing, as well as to simulate the training for the activation of the Kaio-ken, considering it's all out nature. 

One-Punch Man Training Program- Week 5

See Week 4 of OPM Training Program here!

If you guys have been keeping up with this so far, you should be finding that you're in remarkably better shape even after just four weeks of training. You guys should be taking additional time to stretch every day and making sure that you are eating a wide variety of good foods, including lean meats, fruits, vegetables, whole grains, nuts and seeds, and plenty of water. Keep at it!!

Day 29-

1. 100 Push-ups 
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--Finish in as few sets as possible

Day 30-

1. 25 Push-ups
2. 25 Sit-ups
3. 25 Squats
4. 2.5 km Running
5. Rest 2 Minutes

--4 Rounds, try to complete the individual rounds as fast as possible

<<HERO EVENT- Use a rowboat to save a drowning child from a lake and deliver him to medical attention!

1. Row 1000 Meters, as fast as possible
2. Carry 50# Sandbag 100 Meters>>

Day 31-

1. 100 Wide Push-ups
2. 100 Straight-Leg Sit-ups
3. 100 Close Stance Squats
4. 10 km Running

--Finish in as few sets as possible

Day 32-

5 km Running

1. 10 Push-ups w/10#
2. 10 Sit-ups w/10#
3. 10 Squats w/10#

--10 Rounds of Calisthenics, then

5 km Running

Day 33-

1. Sprint 200 Meters
2. 10 Push-ups
3. 10 Sit-ups
4. 10 Squats
5. Jog 800 Meters

--10 Rounds, 90 Seconds Rest Between Rounds

Day 34-

1. 100 Push-ups
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--Finish in as few sets as possible

<<MONSTER EVENT- Defeat a rock monster with a sledgehammer, random objects, and hand-to-hand combat while dodging attacks!

1. 25 Downward Sledgehammer Swings to Tire or Large Stone
2. 15 Max Distance Throws of 50# Sandbag
3. 10 Front or Side Kicks per side to Heavy Bag
4. 5 Burpees

--As Many Rounds As Possible in 15 Minutes>>

Day 35- 

Same as Day 7 from Week 1.

Baki's Sledgehammer Workout

Baki is known for putting himself through insanely tough workouts. Going through "New Grappler Baki," I noticed that some chapters began with Baki performing some feat or activity. Therefore, I decided to save those that seemed appropriate and turn them into workouts.

Awww, yeah!

Baki works all day, railroad or no railroad.

Baki's Sledgehammer Workout

1. 25 Sledgehammer Swings (each side)
2. 100 Meter Sprint w/Hammer
3. 50 Sledgehammer Swings (each side)
4. 50 Meter Lunge Walk w/Hammer
5. 100 Sledgehammer Swings (each side)
6. 100 Meter Sprint w/Hammer
7. 250 Sledgehammer Swings (each side)
8. 50 Meter Lunge Walk w/Hammer
9. 500 Sledgehammer Swings (each side)
10. 100 Meter Sprint w/Hammer 
11. 1000 Sledgehammer Swings (each side)
12. 50 Meter Lunge Walk w/Hammer 
13. 100 Waist Twists w/Hammer (each side)
14. 50 Side Bends w/Hammer (each side)
15. 1 Mile Run w/Hammer
16. 1 Mile Walk w/Hammer
17. Alternate 25 Sledgehammer Swings each side until failure.

Notes:

• This is pretty high volume, but would you expect from Baki? If you can't handle this workout right off the bat, you can stop at any time. You could stop after the first couple of exercises or in the middle. Just do what you can. You could also use a lighter sledgehammer, like a 6 pound sledge and then work your way up to 8, 10, 12, or 20 pounds. 
• With the Sledgehammer Sprint, it's probably best to alternate how you hold it between sets, so you are working both sides equally.
• For the Lunge Walk with the hammer, you can hold the handle in one hand and put the head on one shoulder and then alternate every step or you can hold it out in front of you, underneath the head, with the handle pointed down. 
• For the waist twists you can hold the hammer parallel to the ground, but you'll need to switch sides at the half way point or you can hold it underneath the head with both your hands and have the handle pointing down. 
• For the side bends, you can either hold the hammer above your head and bend to either side or you can hold the hammer underneath its head on one side of you and then do one side at a time. 
• For the run and walk, it's probably best to hold the hammer in both hands in front of you, one high and one low or to have it resting on your shoulder. Either way, you'll need to change sides periodically. 
• The last portion of the workout is to push your endurance and toughness. You could just not do it at all, do one last set of swings on each side, or see how long you can go. Potentially, the workout could go for hours, if you could handle it, but it's certainly not required. 

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

"Vinland Saga" and "Berserk" Training

I've wanted to do workouts for these two series for quite a while; however, I've been fortunate enough to be a part of the initial release of the Centurion Method and if anything matches the spirit of these manga, its CM. The workouts for the program are primarily done outside, mostly with rocks, logs, and sledgehammers. Of course, you can do them with barbells/dumbbells/kettlebells/medicine balls, but nothing beats the hardcore feel of a big-ass rock and log. There are workouts for pure strength, more cardio-based ones, and some really just ridiculous beat-yourself-to-death workouts, as well as a "Primal" section that focuses on the movement of the human body.

Throughout both "Vinland Saga" and "Berserk," we are forced to look the brutality of the human condition dead in the face. It is unrelenting, unforgiving, and unapologetic. The body count racked up in these series- man, woman, and child- is mind-numbing. But there is a message present throughout each story.

Only the strong survive.

Survival favors those who can outlift, outrun, outfight, and just generally outlast others. There will always be people who will seek to pillage, plunder, and destroy. Man vs. Man or Man vs Nature are the everlasting themes of human history and they are themes that leave our history riddled with the corpses of those consumed by them. The Centurion Method embraces this concept, becoming a weapon to strike out against those who would oppose you and a chisel to carve the marble of your being into a fleshy god. (Don't you love how over-the-top it is?) Below are a couple of workouts from the Centurion Method, as an example. If they strike your fancy, head on over and pick up a copy.


Vinland Saga: "Concentration Camp"

1. 1.5 Mile Run w/25+# vest/backpack
2. 25 Backpack/Vest Deadlifts
3. 50 Lunge Walks with Backpack/Vest over Shoulders
4. 50 Bear Crawl Push/Pull with Backpack/Vest

Berserk: "The Dance of Battle"

1. 20 Dodge Lunge Walks
2. 20 Hammer Lunge Walks
3. 25 Sledgehammer Swings (swap sides each round)
4. 20 Dynamic Side Lunge
--8 Rounds

Notes:

• Bear Crawl Push/Pulls are when you have a weight underneath you while in a bear crawl position, you push or pull the weight ahead of you as far as you can reach, then crawl over top of it and do it again. Each time you pull or push the weight, that is one rep. 
• Dodge Lunge Walks- Do a normal lunge and, as you stand up, dodge explosively to the opposite side. One on each side is one rep. 
• Hammer Lunge Walks- Do a normal lunge with the hammer over your shoulder and as you stand up, swing the hammer and repeat on the opposite side for one rep. 
• Dynamic Side Lunge-  Lunge to one side and explode back to standing and then lunge to the opposite side for one rep. 
• The Centurion Method workouts can beat you down, so it is perfectly okay to stop in the middle of a workout if you cannot complete it. 

Hopefully you guys enjoy these workouts and I hope you'll check out the Centurion Method Training Manual. Until next time, good luck and train hard!

Tenacity for Ten Rounds (Hajime no Ippo)

In his next bout, Ippo goes up against a veteran, with around 30 fights under his belt. According to Coach Kamogawa, this is to be Ippo's last fight before he battles Miyata. Ippo was originally not focusing on the this match, until Date brought to Ippo's attention that this particular fighter Take Keiichi, has a wealth of experience and a history of being able to wear fighters down, because he is notoriously difficult to knock out. After that conversation, Ippo kicks it into high gear for the next month to build the stamina to punch continuously for 10 rounds straight.

Tenacity for Ten Rounds




Morning

• 3 Mile Run, 7 Sprints Throughout (Shadowbox for 15 seconds at the end of each sprint)
• Weaving Practice- 5 x 1 Minute Rounds
• Shadowboxing- 3 x 3 Minute Rounds

4-6 Hours Later

-OPTION 1

• 20 Push-ups
• 20 Sit-ups
• 20 Squats

--10 Rounds OR

-OPTION 2

• MAX One Arm Push-ups (Each Side)
• MAX Decline Sit-ups
• MAX Jumping Hindu Squats 

--5 Rounds, then

• 10 x 800 Meter Sprints (Goal: < 3 Minutes/sprint)
• 5 x 100 Meter Hill Pushing
• 2 Mile Run with Tire(s)
• 3 x 3 Minute Rounds Mitt Work 
• 3 x 3 Minute Rounds Heavy Bagwork
• 3 x 3 Minute Rounds Shadowboxing
• 10 x 3 Minute Rounds Mitt Work
• 10 x 3 Minute Rounds Heavy Bagwork 
• Neck Bridging- 3 Minutes
• Horizontal Sledgehammering- 100 Strikes Left, 100 Strikes Right
• Vertical Sledgehammering- 100 Strikes Left, 100 Strikes Right, 100 Strikes Together

Notes:

• This is very similar to the last workout, except for those two little 10 Rounders thrown in there. You can use your normal pace for the 3 Rounders, but on the 10 Rounders, I want you to focus on going non-stop. Don't think, just punch. 
• Once again, like last time, this stuff is getting ridiculous. So, on that note, I am currently developing a plan for you guys to build up to this level. Ippo is one of those series that you can't really pick a workout and just do it-- you need to have the foundations built from the earlier training in order to complete or succeed in the later training.

I have been really, really busy recently, so I apologize for the delay. However, like I said, I have been working on a pretty cool project that I think you guys will enjoy. I am currently modifying my own training for the project as well. I really hope you guys enjoy it, when it's done. 

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

Evolving the Dempsey Roll (Hajime no Ippo)

Ippo's next fight is against Sawamura Ryuuhei, a powerful counter-puncher with a penchant for torturing his opponents and no real qualms about illegal techniques. Makunouchi does not accept Sawamura's boxing and vows to defeat him. To prepare for this bout, Ippo works on developing the Dempsey Roll even further-- to a point of evolution. In order to push this already destructive technique to new heights, Ippo pushes himself even further in his training.

Evolving the Dempsey Roll

Morning

• 3 Mile Run, 7 Sprints Throughout (Shadowbox 15 seconds at the end of each sprint)
• Weaving Practice- 5 x 1 Minute Rounds
• Shadowboxing 3 x 3 Minute Rounds

4-6 Hours Later

• 100 Push-ups
• 100 Sit-ups
• 100 Squats
• 3 Minutes Neck Bridging
• 3 Minutes Headstand Work
• 3 x 3 Minute Rounds of Jump Rope
• 3 x 3 Minute Rounds of Heavy Bagwork
• 3 x 3 Minute Rounds of Mitt Work
• Running with Tire(s)- 2 Sets (5 Minutes Rest in Between)*
• Practice Stopping and Reversing Dempsey Roll- 10 Reps Each Direction
• 3 x 3 Minute Rounds Hard Sparring
• Sledgehammer Swings- 100 Left, 100 Right, 100 Both Hands

Notes:

• You'll start pulling one tire on your run and will eventually get to point where you are pulling three. The pace is going to be a hard run for the entire set. Not a sprint, but not a jog, either. You'll keep up this pace until you are just barely able to jog, then that will end the set. Rest five minutes and start the second set in the same fashion. Since the point is to build stamina, there is not a time limit, nor a distance to this training.
• For the Dempsey Roll Practice, you will start in the the typical Dempsey Roll figure-8 pattern and will suddenly stop and reverse the direction. You can even start punching, stop mid-punch, and reverse it. You'll do this ten time in each direction.
• For the Hard Sparring, it is recommended you wear headgear, even though Ippo and Vorg did not.
• For the left and right swings, you will swing the sledgehammer one-handed. It is recommended that you start with a 2lb sledge and eventually move to a 4lb, a 6lb, and so forth. However, you want to be very comfortable with the weight of the sledge before moving up at all. You will be striking down into a tire for this training. This will build the muscles in your hands, forearms, arms, and back. 

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

Super Mario Workout (Submission)

You guys can thank Blackeroni on YouTube for this one. I'm going to post his exact workout and then my modified version, so you can pick which one you'd like to do.

Super Mario Workout (Submission Version)

1. Running- 6 Minutes
2. Jump Squats- 3 x 10 Reps
3. Jumping over obstacles- 10 Minutes
4. Gymnastics Training- 30 Minutes

Notes:

• On the run, you should be going full speed. You've only got six minutes to go as far as you possibly can, so get moving!
• These can be any version of jump squat you like- sumo, conventional, hindu... whatever. Rest for 30 seconds in between sets.
• For jumping over obstacles, you can use bricks, buckets, stairs, boxes or whatever. You want to push yourself, but don't try something so tall or long that you can't make the jump and end up hurting yourself. You can try static jumps from standing or you can get a running start. Just practice jumping over things.
• For gymnastics training, if you have access to a gymnastics facility, use it. However, if you do not, please use mats if you are going to be flipping around. Broken necks don't heal quickly...

Super Mario Workout (Real Anime Training Version)

1. As many rounds in 6 minutes as possible

-Sprint 100 Yards

-10 High Jump Squats

Rest 5 Minutes

2. 21-15-9 Reps

-24" Box Jumps

-Sledgehammer Swings to tire

Rest 5 Minutes

3. Jump and Pull Climb- 5 Minutes

4. Practice Gymnastics- 10 Minutes

Notes:

• This is designed to be relatively intense for the time period you are doing it. 
• We've covered high jump squats, box jumps, and sledgehammer stuff previously.
• For Jump and Pull Climb, you'll need to have a wall or small structure that you can jump and pull your self onto. It's essentially like in Mario 64, when you have to jump and climb on obstacles. You'll climb onto the obstacle, climb back down, and repeat for the time limit.
• See the other versions notes for gymnastics practice. 

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

Ippo's First Two Title Defenses

Ippo defeated Sendo for a second time to become the Japanese Featherweight Champion. However, that is not the end of the journey. At this point, Ippo has a target on his back and every Featherweight in the country has his sights set on him. There isn't really anything new shown for Ippo's training during this time, so this will kind of just be a modification of the last workout. Ippo did a little bit more running and bag work on screen, so that has been adjusted for.



Ippo's First Two Title Defenses

Morning

• 3 Mile Run, 7 Sprints Throughout (Shadowbox 15 seconds at the end of each sprint)
• 3 x 3 Minutes Heavy Bagwork (Focus on Full-Power Punching)

4-6 Hours Later
-OPTION 1

• 20 Push-ups
• 20 Sit-ups
• 20 Squats

--10 Rounds OR

-OPTION 2

• MAX One Arm Push-ups (Each Side)
• MAX Decline Sit-ups
• MAX Jumping Hindu Squats

--5 Rounds, then

• 3 Mile Run, (Sets of 3 Minutes of Running, Followed by All-Out Sprint, repeated throughout the course)
• 3 x 3 Minutes Heavy Bagwork
• 3 x 3 Minutes Mitt Work
• 3 x 3 Minutes Heavy Bagwork
• 3 x 3 Sparring or Sledgehammer to Tire
• Neck Bridging- 3 Minutes
• Headstand Work- 3 Minutes
• 1 Mile Run, as fast as possible

Notes:

• If you are going to attempt this training (or any of the other upper-level Ippo workouts... or other upper-level Real Anime Training workouts, for that matter!), please have a well-built foundation of the lower-level workouts. If your fitness is not adequate, not only will you not get as much out of the workout, but you may actually end up injuring yourself. 
• If you don't have someone to time you on the run, it may be in your best interest to have some kind of stopwatch or timer to determine when it's been three minutes. Alternatively, I suppose this run could be completed on a treadmill. 

That's all for today. I'm glad to be getting back into some Ippo, although I would certainly appreciate just a tad bit more variety in it. It is coming, we just need to get a little further into the series.

Until next time, good luck and train hard!

Ippo vs. Sendo- Redux (Workout)

This workout is nasty hard. It's the culmination of everything Ippo has done up to the point. Truthfully, I wouldn't even touch it unless you've been very comfortable with all the other things we've done up till now, but if you feel so inclined, you can scale it down if you'd still like to try it on for size.

So, here it is!

Ippo vs. Sendo- Redux

Morning

• 3 Mile Run, 7 Sprints Throughout (Shadowbox 15 seconds at the end of each sprint)
• One-Arm Alternating Cable Press- 30 Reps (Each Side)
• Dumbbell Shoulder Press- 2 Sets x 15 Reps
• Alternating Dumbbell Biceps Curls- 2 Sets x 15 Reps

4-6 Hours Later
-OPTION 1

• 20 Push-ups
• 20 Sit-ups
• 20 Squats

--10 Rounds OR
-OPTION 2

• MAX One Arm Push-ups (Each Side)
• MAX Decline Sit-ups
• MAX Jumping Hindu Squats

--5 Rounds, then

• 10 x 800 Meter Sprints (Goal: 3:00 Minutes/Sprint)
• 3 x 3 Minutes Heavy Bagwork
• 3 x 3 Minutes Mitt Work
• 3 x 3 Minutes Shadowboxing
• 3 x 3 Minutes Jump Rope
• 3 x 3 Minutes Double-End Bag or Heavy Bagwork
• 3 x 3 Sparring or Sledgehammer to Tire
• Neck Bridging- 3 Minutes
• Headstand Work- 3 Minutes

Notes:

• For Dumbbell Shoulder Press, you should stand with your feet approximately shoulder-width apart, hold the dumbbells in your hands at shoulder height, palms facing away. As you press up, bring the weights together in an arching motion over your head. You should pick a weight you barely get 15 reps with.
• For Alternating Dumbbell Biceps Curls, you hold the dumbbells at your side and then, alternating each side, curl your arm up until your palm is close to your body. Don't cheat the motion. The weight is too heavy if you have to use your hips or move your elbow away from your body to lift it. You should also barely get 15 reps here, as well.
• For the Sledgehammer to Tire, you can either use a tire or (like I sometimes do) a fallen tree. Try to put maximum force into each swing. You can alternate your grip each round, if you like. I would say that an 8-lb sledge is a good place to start. You would be surprised the training equipment you can buy and/or make using things at your local home-improvement store.

That's all for this workout! Since this is a good stopping place for a bit for Ippo, the next thing I'm going to do with this anime will concern ranking the workouts according to difficulty, so it's a little easier to build yourself up to the hard stuff.

Until next time, good luck and train hard!