Minecraft Workout

Minecraft is one of the most popular games in the entire world. It is low-graphics and doesn't have much in the way of a story line, but it makes up for that by the ability to manipulate the world in nearly an endless fashion and the willingness of its fans to build upon the very small mythology present within the Minecraft world and create limitless stories, maps, and worlds.

There have even been veritable heroes of Minecraft birthed, due to the nature of the internet, with players like DanTDM, Captain Sparkles, and Stampy Cat getting millions and millions of views on nearly every video they post. People love Minecraft. They want to live in the Minecraft world.

SO, I MADE A MINECRAFT WORKOUT!

This looks like a job for... Steve!!

This workout is patterned after the Day Cycle in Minecraft, which is 20 minutes long.  The Daytime is 10 Minutes, with a 90 second Sunset, a 7 Minute Night, and a 90 second Sunrise. You can make it as easy or as hard as you need it to be. It's your world, after all!


Daytime Strength and Conditioning

1. Wood Chopping- 1 Minute
2. Log Deadlift and Carry- 50 Meters (at least 50#)
3. Pick-ax to Dirt/Stone- 1 Minute
4. Stone Deadlift and Carry- 50 Meters (at least 50#)
5. Shoveling Dirt- 1 Minute
6. 5-Gallon Dirt-Bucket Lift and Carry- 50 Meters 

AMRAP (as many rounds as possible) in 10 Minutes 

Sunset Rest- 90 Seconds

Nighttime Skill and Cardio

1. Sprint 100 Meters (toward optional wooden sword)
2. 20 Punches (pick up sword if available)
3. Sprint 100 Meters (holding optional wooden sword)
4. 20 Sword Swings (or Punches)  
5. Sprint 100 Meters (dropping optional sword before start)
6. 20 Box Jumps @ 24"

AMRAP in 7 Minutes

Sunrise Rest- 90 Seconds

Complete Workout 1 to 3 times, depending on fitness

Notes:

1. You will need the following equipment to complete this workout: An ax or hatchet, some logs and stones, a pick-ax, an area of dirt you can dig up or a pile of dirt, a shovel, and a 5-gallon bucket.
2. If you are just starting out, you can go slowly with your minute of wood chopping, pick-ax, and shoveling.  That will allow you to adjust the pace to your fitness level. 
3. Try to get a log and a stone that are as smooth as possible, so you are not scraping your skin up too much. 
4. When you deadlift the stone or the log, try to hug it toward your chest, so that it is easier to move with. You'll do the same thing with the 5-gallon bucket filled with dirt, which should weight just below 50#.
5. When shoveling the dirt, you can either fill up your bucket with dirt or, if it is already full, just toss the dirt into another pile beside the pile you already have. 
6. When 10 minutes is up, stop, even if you are in the middle of a cycle of wood chopping, shoveling, or swinging the pick-ax. 
7. If you don't have a wooden sword, that's fine. Just do punches during the part where you would be swinging the sword. 
8. If you don't have a box or something like that to jump onto, you could potentially jump onto the pile of dirt you have, if it is tall enough. Make sure you stand up completely at the top of the box jump before you jump back down or step down. 
9. Make good use of your rest periods. If you can only get through the Day before you have to stop, that's fine. If you can make it through a whole cycle, congratulations!!  As you progress, you can add more Day Cycles (up to 3 total) or you can increase the weight of the log and rock during the Day portion of the workout. Also, you can make it more difficult by pushing yourself harder during the minute "Mining" portions. 
10. Make sure to eat a few porkchops and maybe a piece of cake after all this!  (Okay, maybe not the cake.)

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

Gohan's Z-Sword Training

Gohan is frequently one of the strongest characters in Dragon Ball Z. From defeating Cell to being recognized by the Kais as having great strength, he always amazes people with his potential. It's no surprise then that, when tasked with pulling the legendary Z-Sword from its resting place on the planet of the Supreme Kais, Gohan delivers marvelously.

Well, after quite a bit of effort, that is.

This workout will take us through the entire time that Gohan trained with the sword (which actually wasn't very long at all) and will be done in different stages ranging from strength to technique.


Gohan's Z-Sword Training

-Pulling the Z-Sword

1. 10 Deadlifts @ 50% 1RM
2. Rest 30 Seconds
3. 8 Deadlifts @ 60% 1RM
4. Rest 40 Seconds
5. 6 Deadlifts @ 70% 1RM
6. Rest 50 Seconds
7. 4 Deadlifts @ 80% 1RM
8. Rest 60 Seconds
9. 2 Deadlifts @ 90% 1RM
10. Rest 120 Seconds
11. 1 Deadlift @ 95-100% 1 RM

Rest 2 Minutes, then

-Struggling with the Z-Sword

1. 10 Barbell Sword Swings 
2. 20 Sledgehammer Swings (10/side)
3. 30 Downward Axe Swings (15/side)
4. 40 Side Axe Swings (20/side)
5. 30 Downward Axe Swings
6. 20 Sledgehammer Swings
7. 10 Barbell Sword Side Swing

Rest 2 Minutes, then

-Mastering the Z-Sword

1. 100 Downward Practice Sword Swings
2. 100 Sideways Practice Sword Swings (50/side)
3. 100 Swings of Choice
4. 5 Minutes Sword Fighting Practice

Notes:

• You should strive to do the sets of Deadlifts unbroken, but don't worry if they aren't. You also may or may not be able to complete the final set. Keep your form good. If you are unable to complete the workout for any reason, just move on to the next portion. 
• This workout is going to destroy your grip, so be prepared for that. 
• The Deadlifts will always be a challenge, because they'll be based on percentages of 1RM instead of a set weight. 
• Barbell Sword Swings are a difficult feat. If possible, get as light a bar as possible for this. The overall idea is to be able to take a Barbell at one end (not the part that holds the weight, but the closest part of the bar to that where you would still normally grab), raise it over your head and slowly lower it like you were swinging a sword. DO NOT ACTUALLY SWING THE BARBELL!!! Swinging that much weight so fast will be very hard on your joints, so this is a controlled motion. You will not be able to start with this, even. In fact, you'll probably have to start by holding the bar in the very center with both hands. As your wrists, arms, and grip gets stronger you will slowly be able to lower your grip on the handle. This will be a very long process. 
• The sledgehammer swings are your opportunity to swing something a little lighter, but still heavy. You should aim for a tire or perhaps a post you need to drive into the ground. Start with as heavy a sledgehammer that you can comfortably manage and then raise the weight as needed. 
• The axe swings will be a little lighter and will allow you to swing at a log with greater speed to mimic getting better with the Z-Sword, while allowing you to train similar movement patterns. 
• The Side Swings should be done on a tree as well. 
• You should use a wooden practice sword for the last portion of the workout. You'll be focusing mainly on technique here. You can do the swings one or two-handed if you like and they can be any kind of style: Chinese, Japanese, European, or other. 
• The last section is for you to spend some time actually thinking about sword fighting and using the practice sword while moving. You could even just mimic the way Gohan moves with the sword. 

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

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!

Sun-ken Rock: Chirisan Mountain Training

Sun-ken Rock is a bit of an odd story. A Japanese youth follows a girl to Korea and ends up becoming the boss of a very small Korean gang. Through a lot of hilarious hardship and some very hard-to-bear scenes, the gang slowly accumulates new members and begins to take down other gangs in the area. There is a very intense training sequence under the care of a few monks up in one of the highest mountains in Korea for 10 month that we will now turn into a workout. 

I had previously started reading this manga a while ago and somehow got sidetracked. In any case, here's the workout!

Sun-Ken Rock: Chirisan Mountain Training

Morning

1. Run 1 Mile
2. Climb 50 Feet (Rope, Rock, or Tree)
3. Army Crawl 100 Yards

--5 Rounds

5-6 Hours Later

1. 1000 Weapon Strikes on Tree
2. 1000 Punches on Tree
3. Practice Handstands- 10 Minutes

Notes:

• The running should ideally be done on mountainous terrain. You're looking for hills, uneven ground, and even streams to run through. 
• Be careful with the climbing. If you do not have a rock wall or proper equipment, try to only climb about 10 feet at a time. Climb up a tree or a rope or a small rock face and then climb back down for the total distance. 
• Remember to stay low on the army crawl. 
• Ken's gang used knives against the logs/trees for their weapon training, but you can use whatever you like. Whatever you end up using, make sure that you are being safe. If at all possible, I recommend that you use practice weapons like wooden swords. You can use nunchaku, knives, swords, an ax or whatever you like. 
• You do NOT have to do these punches on a tree. You can use a heavy bag or a makiwara or a hanging Iron Palm Bag. Whatever the case, you need to start slow, remember to punch with proper form, and stop when you need to. If your hands are done hitting at 100 reps, then you should stop. Also, if you are new to hitting things or are hitting a new material, you need to hit the material softly at first!!!  Building bone density and hardness are not done over night and can take years to properly develop, so please take your time. 
• On handstands, start the clock and just practice for ten minutes straight. Rest when you need to, but you need to push yourself during this ten minutes. Hold the handstand for as long as you can. When you get better at the handstand, you can try supporting yourself on all of your fingers and gradually removing one finger at a time. Just like hand conditioning, this will take a very long time and you should be patient!

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

GRAPPLER BAKI- PART X

Strydum has Baki parachute into the area where there are five men, who are responsible for the defeat of several platoons of the Japanese Defense Forces.  His landing is a little rough, but thanks to his parachute, some trees breaking his fall, and Baki's excellent reflexes and gymnastics, it all works out.  Once he lands, he attempts to find his targets by wandering around. Unfortunately, in battlefield combat, being seen is probably one of the less favorable things that can happen to you.  This is essentially because of...

Surprise Attacks

Military combat isn't generally about pride or honor or what have you.  It's about completing a mission in the most efficient and timely manner and, oftentimes, that mission involves killing other human beings. If you are in a situation where you are going into enemy territory, be it a warzone, a gang-infested neighborhood, or even a schoolyard full of bullies, be prepared for an attack at any time.  That means while eating, drinking, going to the bathroom, and even sleeping.  You must be on your guard at all times in these situations, because if you aren't, you may be dealt an incapacitating or killing blow before you know what's going on.

Baki is forced to deal with a similar issue, as a man inside a tree tries to kill him.  Baki manages to fare well against him and eventually wins, but not before the guy pulls a knife. Knives are quick, efficient, and deadly.  If a guy is good-- really good-- with a knife, you will probably be in a lot of trouble.  Here are some things to think about when fighting someone armed with a weapon, especially a close quarters weapon.

Fighting Unarmed Against an Armed Opponent

If you find yourself up against a guy with a weapon, stay calm.  If you start panicking and only thinking about the weapon, you're not likely to do well.  If you are unable to escape the situation or do not wish to, then your first course of action is to keep your distance.  If you close in on his range, you are looking for a "grab and stab."  You might be strong, but if a guy grabs onto your clothing and shoves a knife at you in a second or less, you won't have much in the way of defense and you can't guarantee you will wrench free of his grasp.  Whatever you decide to do, it must be done immediately, with full resolve, full power, and no remorse. Remember, once a weapon is involved, your primary goal is survival.  If you have to fight unarmed against an armed opponent, be ready to kill your opponent the moment the opportunity arises-- jam a finger is his eye, punch the throat, find something to throw.  

Here are some resources for you:

-http://www.lwcbooks.com/articles/knifearticle.html

-http://www.nononsenseselfdefense.com/knifelies.html

After beating this guy, Baki runs into a big guy.  Baki fakes drowning in the lake, and manages to grab a choke on the soldier.  Two down, three to go.  He takes another one out while the soldier is urinating.  The final two team up to fight him, but he takes them down as well.  Something must be said about all of this-- it is almost 100% certain that in a real life combat scenario, the attacks thrown at you will come from out of nowhere and they will do so in a flash.  Your reflexes will have to be top notch to survive, but, more than that, you'll be better off avoiding these places altogether.  

Finally, after Baki thinks he's won, Nomura begins to freak out, rocking back and forth in one of the holes Baki has buried to soldiers in.  It seems it's not over for the young Hanma boy.

Until next time, good luck and train hard!