One-Punch Man Training Program- Week 111

Week 110 is here!

Day 771

1. 75 Renegade Push-ups w/35# DBs
2. 75 Sit-ups to One-Leg Glute Bridge Each Side
3. 75 Landing Gears w/20# DBs
4. 7500 Meter Run w/25# Vest
5. 25 Renegade Push-ups w/35# DBs
6. 25 Sit-ups to One-Leg Glute Bridge Each Side
7. 25 Landing Gears w/20# DBs
8. 2500 Meter Run w/25# Vest

--Complete in as few sets as possible

<<HERO EVENT-- An old man needs help on his farm. He will pay you!

1. 100 Meter Sled Pull w/135# (Plow)
2. 100 Downward Ax Swings
3. 100 Side Ax Swings Each Side
4. 100 Meter Wheelbarrow Push w/135#

--AMRAP in 30 Minutes>>

Day 772

1. 100 Push-ups, then 100 Meter Bear Crawl
2. 100 Sit-ups, then 100 Meter Crab Walk
3. 100 Squats, then 100 Meter Handwalk

--Complete in as few sets as possible, then

1. 100 Meter Jog
2. 100 Meter Sprint
3. 100 Meter Backpeddle
4. 100 Meter Side Shuffle Left
5. 100 Meter Side Shuffle Right
6. 500 Meter Run w/30# Vest

--10 Rounds

Day 773

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/30# Vest

--10 Rounds

Day 774

1. 20 YTW Push-ups w/20# Wrist Weights
2. 20 Plate OH Sit-ups w/25# and 20# Wrist Weights
3. 20 Squats w/3 Band Pull-aparts and 20# Wrist Weights
4. 2 km Running w/25# Vest and 20# Wrist and Ankle Weights

--5 Rounds

Day 775

1. 100 Diamond Push-ups w/10# Vest
2. 100 Diamond Sit-ups w/25# Plate OH
3. 100 Close Stance Front Squats w/45# Bar
4. 10 km Running/25# Vest

--Complete in as few sets as possible

Day 776

1. 10 Rollout Push-ups to Deadlift w/290#
2. 10 Sit-ups to Gymnastic Bridge
3. 10 Sumo Squats w/290#
4. 1000 Meters of Running w/25# Vest

--10 Rounds

Day 777

1. 50 Push-ups
2. 50 Sit-ups
3. 50 Squats

--2 Rounds, then

10 km Running at Easy Pace

One-Punch Man Training Program- Week 95

Week 94 is here!

Day 659

1. 35 Manmakers w/70# DBs
2. 70 Decline Sit-ups w/70# DB
3. 70 Thrusters w/70# DBs
4. 15 Manmakers w/70# DBs
5. 30 Decline Sit-ups w/70# DB
6. 30 Thrusters w/70# DBs
7. 10 km Running at Easy Pace

--Complete in as few sets as possible

Day 660

1. 50 Knuckle Push-up w/10# Vest
2. 50 Sit-ups w/5 Punches at Top
3. 50 Squats to Good Morning w/10# Vest
4. 5 km Running w/20# Vest

--2 Rounds

Day 661

1. 10 Push-ups @ 77.5% 1 RM
2. 10 Sit-ups @ 77.5% 1 RM
3. 10 Squats @ 77.5% 1 RM
4. 1000 Meter Run w/20# Vest

--10 Rounds

Day 662

1. 100 Fingertip Push-ups
2. 100 Sit-ups to Glute Bridge
3. 100 OH Squats w/Dowel 
4. 10 km Running w/50# Vest

--Complete in as few rounds as possible

<<HERO EVENT-- A local shelter needs firewood. Chop trees and split wood for the needy!

1. Side Chopping- 10 Minutes Each Side
2. Downward Chopping- 10 Minutes
3. Split Logs- 10 Minutes>>

Day 663

1. 10 One-Arm Hindu Push-ups Each Side
2. 90 Hindu Push-ups
3. 100 Wide Leg Sit-ups
4. 10 One-Leg Hindu Squats
5. 90 Hindu Squats
6. 10 km Running w/20# Vest

--Complete in as few rounds as possible 

Day 664

1. 10 Rollout Push-ups to Deadlift w/255#
2. 10 Sit-ups to Gymnastic Bridge
3. 10 Sumo Squats w/255#
4. 1000 Meter Run w/20# Vest

--10 Rounds

Day 665

Same as Day 567 on Week 81.

The Goku Training Program- Phase 1

You should read the Introduction and Overview before this post. The workouts in Phase 1 will be performed Monday, Wednesday, Friday, and Saturday (ideally). The base of the training is Goku's Early Training, which will have some variations from day to day, with your off days filled with walking, stretching, or doing other easy activities. At 4 times a week for 2 months, you'll have about 32 instances of Goku's Early Training in the first Phase. It's the same workout, but it will be done with slight differences from day to day.

He's so excited to train!

On all non-workout days you will walk and stretch for 1 hour each.

You will need the following equipment for this phase:

1. Ax
2. Hatchet
3. Pair of hedge clippers
4. Pair of hand pruners
5. Handsaw
6. Heavy Bag
7. Sandbags for throwing
8. Barbell with various weights
9. Big rock or log

Phase 1 is 2 months, in which you will workout 4 days a week, progressing through the following 10 variations of Goku's Early Training:

Version 1

1. 1 Mile Run at Easy Pace
2. 30 Minutes: Woodchopping w/Ax  (Steady pace. Alternate sides every 10 Swings.)
3. 15 Minutes: AMRAP Power Clean and Press w/60% 1RM OHP 
4. 10 Minutes: Alternate 10 Punches and 10 Kicks per side to Heavy Bag (No gloves, use handwraps.)
5. 15 Minutes "Playing": AMRAP- Bear Crawl 25 Meters, 10 Pull-ups, 25 Push-ups
6. Martial Arts: 15 Minutes Straight Punch Practice, 15 Minutes Front Kick Practice
7. Walk 1 Mile

Version 2

1. 2 sets of 400 Meter Jog/400 Meter Run
2. 30 Minutes: Woodchopping w/Ax (30 Downward, 30 Side Chops/side, 30 Downward Hatchet Swings/side, 30 Inward Side Hatchet Swings/side)
3. 15 Minutes: AMRAP Deadlift @ 70% 1RM
4. 10 Minutes: Light knuckle and foot taps to striking post or very smooth tree. Very, very light.
5. 15 Minutes "Playing": Max Distance Walking Lunges
6. Martial Arts: 5 x 2 Minutes Shadowboxing and 5 x 2 Minutes Footwork (Rest 1 Minute Between Rounds)
7. Walk 1 Mile

Version 3

1. 4 Sets of 100 Meter Jog/100 Meter Run/100 Meter Jog/100 Meter Sprint 
2. 30 Minutes: Saw logs using a handsaw- 3 Minutes Left/3 Minutes Right x 5 Rounds
3. 15 Minutes: AMRAP Thrusters w/60% 1RM OHP
4. 10 Minutes: Alternate 1 Minute Punching and 1 Minute Kicking to Heavy Bag 
5. 15 Minutes "Playing": Swim Easy Laps 
6. 30 Minutes Martial Arts: Practice 3 Combinations on Each Side for Duration
7. Walk 1 Mile

Version 4

1. 1 Mile Easy Jog
2. 30 Minutes: Woodchopping w/Ax (Steady pace. Alternate every 10 Swings.)
3. 15 Minutes: Barbell Complex of Power Clean/Front Squat/Lunge Left and Right/Push Press/Back Squat/Push Press  (Start at 65# and increase in 10# increments every cycle you complete)
4. 10 Minutes: Punching and kicking to a smooth tree or striking post as is comfortable. (This should not hurt. If it hurts, you're hitting too hard. Wrap your hands!)
5. 15 Minutes "Playing": Climb Trees or Rock Wall
6. 30 Minutes Martial Arts: Practice as many types of kicks as possible
7. Walk 1 Mile

Version 5

1. 8 Sets of 200 Meter Sprints (2 Minutes Rest in Between)
2. 30 Minutes: 15 Minutes Hedgeclippers, 15 Minutes Hand Pruning
3. 15 Minutes: Heavy Log/Rock Lifts (As Heavy As Possible. Lift in various ways. Try to lift weights overhead. Throw Log or Rock on 10th lift.)
4. 10 Minutes: Alternate Double Roundhouse Kicks to Heavy Bag 
5. 15 Minutes "Playing": AMRAP- 20 Box Jumps to a 24" Box, 5 Handstand Push-ups, and 5 Muscle-ups OR 15 Pull-ups and 15 Dips
6. 30 Minutes Martial Arts: Practice combinations in chest-deep water.
7. Walk 1 Mile

Version 6

1. 8 Sets of 100 Meter Sprint/100 Meter Jog
2. 30 Minutes: Woodchopping w/Ax- Side Swings Left for 1 Minute, Side Swings Right for 1 Minute x 15 Rounds
3. 15 Minutes: Ground to Overhead (Start at 65# and increase in 10# increments every 5 reps. Rest as needed.)
4. 10 Minutes: Light knuckle and foot taps to striking post or very smooth tree. Very, very light.
5. 15 Minutes "Playing": AMRAP- 5 Back Squats @ 80% 1RM, 25 Meter Bear Crawl
6. 30 Minutes Martial Arts: 10 Minutes Head Movement, 10 Minutes Footwork, 10 Minutes Shadowboxing
7. Walk 1 Mile

Version 7

1. Run 1 Mile, as fast as possible
2. 30 Minutes: Downward Hatchet Swings- 1 Min Each Side x 15 Rounds
3. 15 Minutes: 50-150# Sandbag Lifts, as high as possible. Throw on 10th lift.
4. 10 Minutes: 3 Minutes Punching to Heavy Bag, 3 Minutes Kicking to Heavy Bag, 4 Minutes Light Tapping of knuckles and feet to striking post or very smooth tree.
5. 15 Minutes "Playing": AMRAP- Sets of Max Reps Push-ups, Sit-ups, Squats. Cycle through until time is up. 
6. 30 Minutes Martial Arts: AMRAP- 10 Jabs Each Side, 10 Lead Side Kicks Each Side
7. Walk 1 Mile

Version 8

1. Run 1 Mile on Hilly Terrain
2. 30 Minutes: Downward Swings w/Ax 
3. 15 Minutes: Deadlift, increasingly heavier. Start at @ 30% 1 RM. Add weight after every rep.
4. 10 Minutes: 5 Minutes Punching to Heavy Bag, 5 Minutes Kicking to Heavy Bag
5. 15 Minutes "Playing": Practice rolling around in different ways.
6. 30 Minutes Martial Arts: Shadowboxing
7. Walk 1 Mile

Version 9

1. 4 Sets of 400 Meter Sprints (2 Min Rest Between Sets)
2. 30 Minutes: Side Sawing with Handsaw- 1 Min Left, 1 Min Right x 15 Rounds
3. 15 Minutes: Power Clean and Strict OHP, increasingly heavier. Start at 45#. Increase after every rep.
4. 10 Minutes: Punching and kicking to a smooth tree or striking post as is comfortable. (This should not hurt. If it hurts, you're hitting too hard. Wrap your hands!)
5. 15 Minutes "Playing": Practice jumping over objects. Start small and be safe.
6. 30 Minutes Martial Arts: 15 Minutes Hook Punches, 15 Minutes Hook Kicks
7. Walk 1 Mile

Version 10

1. 100 Meter Sprint/200 Meter Sprint/300 Meter Sprint/400 Meter Sprint (Rest 2 Min Between Sets)
2. 30 Minutes: Hedgeclippers 
3. 15 Minutes: Power Clean and Front Squat, increasingly heavier. Start at 65#. Increase after every rep.
4. 10 Minutes: Favorite combinations to Heavy Bag
5. 15 Minutes "Playing": Burpee Broad Jump for Distance
6. 30 Minutes Martial Arts: 10 Minutes Heavy Bag Throwing, 10 Minutes Throwing Practice against a Tree, 10 Minutes Practicing Submissions on Tree Limbs
7. Walk 1 Mile

Pokemon Workouts #04-#06: Charmander-Charizard

Hello, there! Welcome to the world of Pokemon workouts! My name is Stephen. People call me the Anime Trainer! This world is inhabited by workouts inspired by creatures called Pokemon! For some people, Pokemon workouts are a hobby. Others use them as a way to get in shape. Myself... I create Pokemon workouts as a profession.

Your very own Pokemon workout legend is about to unfold! A world of dreams and adventures with Pokemon workouts awaits! Let's go!


Pokemon Workouts #04-#06: Charmander-Charizard

Charmander

1. 50 Yard Sprint
2. 10 Squats
3. 1 Minute Downward Wood Chopping
4. 10 Thai Squats (180 Twist Squats)
5. 1 Minute Side Wood Chopping (30 seconds each side)

--5 Rounds

Charmeleon

1. 100 Yard Sprint
2. 16 Squats
3. 1 Minute Downward Wood Chopping
4. 16 Thai Squats
5. 1 Minute Side Wood Chopping (30 seconds each side)
6. 16 Jump Squats 
7. 1 Minute Downward Wood Chopping 

--5 Rounds

Charizard

1. 100 Yard Sprint
2. 36 Squats
3. 1 Minute Downward Wood Chopping
4. 36 Thai Squats
5. 1 Minute Side Wood Chopping (30 seconds each side)
6. 36 Jump Squat to Pull-ups
7. 1 Minute Downward Wood Chopping

--5 Rounds

Mega Charizard X Add-on (If you are able to complete the Charizard workout in its entirety without stopping you may add on either Mega Charizard X or Y)

1. 100 Yard Dragon Crawl
2. 100 Jump Squat Pull-ups

Mega Charizard Y Add-on

1. Muscle-ups- As many reps as possible in 10 minutes. (If unable to do muscle ups, do pull-ups and dips, instead)

Notes:

• You may not advance to the next level of the workout until you are able to complete the current level without rest. (Grabbing water is cool, though. Just don't hang out.)
• Thai squats are just like a normal squat, but you explode into a jump and twist 180 degrees in the air, landing in the opposite direction and squatting again. The idea is to go back and forth without stopping. 
• Try to get as many swings as possible during the 1 minute time period for the wood chopping. 
• Jump squat to pull-ups just means that you perform a normal jump squat, but do it underneath a pull-up bar. You'll use the momentum from the squat to help you on the pull-up and the momentum from the drop from the bar to help you rebound from the bottom of the movement back to the bar. 
• The Dragon Crawl has you on your hands and feet, with one side being long and the other being short. The long side has your arm and leg fully extended and the short side has your hand and foot directly next to each other. You'll take a step by switching sides and dropping the shoulder of the long side toward the ground in a push-up-like motion. Repeat for the distance. 
• Muscle-ups are a pull-up, where you pull your body up and over a bar and then press yourself over it. Here is an example. 

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

Samurai Champloo- Mugen Trains for Shoryu

Samurai Champloo has some really awesome fight scenes in it, but I was turned on to this particular training sequence by one of our readers. Mugen, one of the main characters, runs into a man named Shoryu, who has blended his Japanese sword style with Chinese Kung Fu to a startling effect. He is able to kill without causing external injury and his sword skills cause damage even though they don't hit. 

Mugen, met with the challenge of such a powerful opponent, trains for a month to meet the man in single combat. This workout is based on that training. 

Mugen Trains for Shoryu

LEVEL ONE

1. Splitting Wood w/Hatchet- 10 Minutes (see notes)
2. Handstand Practice- 5 Minutes
3. Walk Up Stairs Two at a Time- 1,000 Steps (2,000 Total Stairs)
4. Walk Down Stairs One at a Time- 2,000 Stairs
5. Practice Kicking Off Walls/Trees- 10 Minutes
6. Practice Standing on One Foot- 10 Minutes
7. Shuto (Knife-hand Strike) on Sandbag- 5 Minutes each side

LEVEL TWO

1. Splitting Wood w/Hatchet- 15 Minutes
2. Handstand Push-up Practice- 10 Minutes
3. Fingertip Push-up Practice- 10 Minutes
4. Walk Up Stairs Two at a Time- 1,000 Steps with 1/4 body weight (2,000 Total Stairs)
5. Walk Down Stairs One at a Time- 2,000 Stairs with 1/4 body weight
6. Practice Kicking Off Walls/Trees- 15 Minutes
7. Practice Walking on Upturned Logs and Bricks- 5 Minutes
8. Shuto on Sandbag- 10 Minutes each side

LEVEL THREE

1. Splitting Wood w/Hatchet- 20 Minutes
2. Handstand Push-up Practice- 10 Minutes
3. Fingertip Push-up Practice- 10 Minutes
4. Walk Up Stairs Two at a Time- 1,000 Steps with 1/2 body weight (2,000 Total Stairs)
5. Walk Down Stairs One at a Time- 2,000 Stairs with 1/2 body weight
6. Practice Kicking Off Walls/Trees, 2 Contacts- 20 Minutes
7. Practice Walking on Upturned Logs and Bricks- 10 Minutes
8. Shuto on Stone- 1 Minute Each Side (as is comfortable)
9. Shuto on Sandbag- 10 Minutes Each Side

LEVEL FOUR

1. Splitting Wood w/Hatchet- 20 Minutes
2. Fingertip Handstand Push-up Practice- 15 Minutes
3. Walk Up Stairs Two at a Time- 1,000 Steps with body weight (2,000 Total Stairs)
4. Walk Down Stairs One at a Time- 2,000 Stairs with body weight 
5. Practice Kicking Off Walls/Trees, 2 Contacts- 20 Minutes
6. Practice Walking on Upturned Logs and Bricks- 15 Minutes
7. Shuto on Stone- 10 Minutes Each Side (as is comfortable)

Notes:

• You'll need to reach the level requirements in each of the exercises, before you can advance to the next level. 
• When splitting wood with the hatchet, use only one arm to swing and try to cut the wood through with a single strike, which will be all that is needed for the first level. When you can cut a single piece in half with a single strike, place two of them side by side and, in rapid succession, attempt to cut them each with a single strike. That will complete level two. When you can do this, advance to three small logs and so on. 
• You should be able to hold a handstand for at least a minute straight before advancing to the next level.
• For handstand push-up practice, start where you are comfortable. You can use support at first, but since you should be able to hold a handstand in the second level, I would only make use of the support when first attempting the handstand push-up or when you are too tired to balance effectively. 
• For fingertip push-up practice, when you can do 25 fingertip push-ups with all fingers, don't use your pinkie finger. When you get to 25 again, drop the ring finger. which clears level two. When you get to 25 reps again, drop the middle finger, using on the index and thumb. When you get to 25 push-ups using on the index finger and thumb of each hand, you'll have cleared level three on this exercise.
• Fingertip handstand push-ups should follow the same rep count as fingertip push-ups. Drop fingers only when you reach 25 reps. If you're having trouble balancing, you may practice some with support. However, when you can no longer do fingertip handstand push-ups, make sure to finish the allotted time for training practicing normal handstand push-ups. 
• You should be walking up the steps relatively fast, but not running. 
• For the weight on the stairs, you can carry something on your back or in the front or wear a backpack or weighted vest. There is no prerequisite for moving on to the next level, except being able to complete the exercise. 
• When you are kicking off walls or trees, use a running start so you can generate the force for the jump and kick off. Later, you can try to jump from a walk and then a stand still. When you can jump and kick off from a stand-still that should be the end of level two. 
• You should be able to stand on one foot for 5 minutes on each foot without stopping before advancing to level two. 
• To advance to the next level of walking on the upturned logs or bricks (no more than about 12 inches in height), you'll need to walk without falling for the entire time period listed. 
• Practicing a knife hand strike on the sandbag will help build the muscles in your hand and prep them for striking the stone. When you finally advance to the stone, hit it softly at first so that you can build up slowly. 
• This is a complicated training menu and could potentially constitute the majority of someone's training, considering it's working most of the major muscle groups, as well as building some athletic skills. If you do make it your primary training schedule, try to space your training out so you don't over-train. 2 to 3 times a week as a primary training tool will be sufficient for the vast majority of people considering the difficulty and volume of the training. Don't expect to master it in a month.

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

Random Training with James Shiba: Workout #3

Random Training with James Shiba: Workout #3 (Old School Conditioning)

Morning

• Run 10 Miles

3-4 Hours Later

Conditioning (Pick Two) for 1 Hour:

• Wood Chopping 
• Lifts and Carries (Logs, Sandbags, Atlas Stone, etc)
• Tree Climbing
• Sledgehammer Work 
• Sawing
• Uphill Wheelbarrow Pushing 
• Sled/Big Tire Pulling (Front and Back)
• Any Calisthenics (Pull-ups, Push-ups, Dips, Hindu Squats, Sit-ups)
• Playing an Athletic Childhood Game (Tag, Leap Frog, Dodgeball)

Boxing for 1 Hour (pick any number):

• Heavy Bag
• Speed Bag
• Shadowboxing
• Mitt Work
• Sparring
• Rope Skipping

Other Cardio for 1 Hour (pick one):

• Swimming
• Biking
• Rowing
• Hiking with a 25-100lb pack
• Cross-training a Sport (Baseball, Basketball, Football, Soccer, Wrestling, Tennis)

Notes:

• This is high-volume training, so work your way up to this. Cut the distance for the run and the time for the exercises in half or more if you need to. 
• The intensity of these exercises and what you will do during each session will obviously vary, so pay attention to how your body feels and train accordingly. If your arms or legs are so sore you can't do anything, either go extremely easy on them or train something else entirely. 

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

Real Anime Training Demonstrations: Miscellaneous Wood Chopping

More videos!!

Real Anime Training Demonstrations: Side Hatchet

Another demonstration video for you guys. I've got several more coming. :D

Real Anime Training Demonstrations: Wood Chopping

Oh, I'm a Lumberjack and I'm okay!  I'm quite fond of chopping wood. It's great for the midsection and conditioning in general, in my opinion.

Hope you guys are enjoying these demonstrations. There are more on the way.

Hajime no Ippo Training Program (Part 3)

Continuing from Part 2. Remember to read the notes under each section.

Transition(a): Rest One Week
Transition(b): 3 Mile Run and 5 x 3 Minute Rounds Shadowboxing and 4 Sets of MAX Push-ups on MWF (Two Weeks)




Phase 9: The All-Japan Rookie King Workout  (Two Months)
-This workout is 3 times a week.
-On two of your off days, run 3 miles at an easy pace and shadowbox 10 x 3 minute rounds.
-Continuing with this workout, because there weren't really any updates in the manga for a couple months after Ippo beat Keigo.


Transition: 3 Mile Run, 5 x 3 Minute Rounds Shadowboxing and 3 Sets of MAX Push-ups and Sit-ups on MWF (Two Weeks)




Phase 10: Class A Tournament- First Round Workout (One Month)
-This workout is 3 times a week.
-On two of your off days, run 3 miles at an easy pace and shadowbox 10 x 3 minute rounds.
-This workout may seem a little slack after the previous Rookie King workout, but we'll build up to more and more shortly. Ippo was coming off his easier schedule when his mother was sick, so he didn't have much time to prepare for this fight.


Transition: Rest One Week




Phase 11: Class A Tournament- The Finals (Three Months)
-This workout is 3 times a week.
-On two of your off days, run 3 miles at an easy pace, shadowbox 10 x 3 minute rounds and practice your One Arm Push-up. Really take it easy on the run, because the other days will be hell on your legs.


Transition: Rest Two Weeks




Phase 12: Facing the Champ Workout  (Two Months)
-This workout is 3 times a week.
-On two of your off days, run 3 miles at an easy pace, shadowbox 10 x 3 minute rounds and practice your One Arm Push-up. Once again, take it easy on the run during your off days.


Transition: Rest One Week




Phase 13: Ippo's Recovery Time (One Month)
-This workout is 3 times a week for the first two weeks and 5 times a week for the second two weeks.
-Because you are probably not taking the beating that Ippo took in all his fights, I'm not going to recommend that you take three whole months off. However, because the training up until now has been consistent and increasingly difficult, I'm going to recommend this time period as a time to rest and recuperate your body from the hell you've put it through.


Transition: Rest One Week 




Phase 14: Ippo's Comeback Workout (Two Months) 
-This workout is 3 times a week.
-On two of your off days, run 3 miles at an easy pace, shadowbox 10 x 3 minute rounds and practice your One Arm Push-up.


Transition(a): Rest One Week
Transition(b): Ippo's Mountain Training Camp (One Week)
-This workout is every day for 6 days.
Transition(c): Rest One Week 




Phase 15: Ippo Versus Sendo (Redux)-- (Four Months)
-This workout is 3 times a week.
-On two of your off days, run 3 miles at an easy pace and shadowbox 10 x 3 minute rounds.
-This is going to take some getting used to, especially, since you're just coming off a three month period of easier activity, but they good thing is that your body is probably nicely recovered and will easily adapt to the work load after the first week or two. That's the benefit of having built the base with all the previous months of training.

Transition: Rest Two Weeks
-Ippo rested a little longer than this, because of the sheer amount of damage he received in the Sendo fight, but two weeks should be good for 16 weeks of training without a fight at the end of it.

----------------------------------------------

And this finishes out the first part of the anime. Next, we start Ippo's reign as the Japanese Champion!!  Here's where the training really starts to get tough, but after over three years of training under your belt, I'm sure you'll be able to handle it!

Dragonball- Goku's Early Training

I was thinking the other day about the kind of training that Grandpa Gohan would've put Goku through in his early years and that it might be an interesting subject for a workout. Grandpa Gohan was trained by Master Roshi, so obviously that training method it burned in his body, but I doubt he did anything quite as vicious with Goku, because the little tailed warrior is plainly surprised by the ferocity of Master Roshi's training.

So, I took a look at some of the things you see Goku doing in the first episode of Dragonball and I thought about some other things a young man living (alone) on a mountain may have to do and this is what I came up with.  Check it out and consider supporting our work!

Dragonball- Goku's Early Training

1. Run 1 Mile
2. Wood Cutting- 30 Minutes
3. Heavy Object Lifting- 15 Minutes (Throw object every 10th lift)
4. Tree Punching/Kicking (As is comfortable)- 10 Minutes 
5. "Playing" (see notes)- 15 Minutes 
6. Practice Martial Arts- 30 Minutes
7. Walk 1 Mile

Notes:

• The run can be at whatever pace you like. 
• For wood cutting, you can use an ax, a hatchet, or a saw. Please be careful not to cut yourself, however. 
• Heavy object lifting is kind of open, you can lift stones, logs, sandbags, or whatever you have. The general point is for it to be moderately heavy and slightly awkward at the same time, so you can build real-world strength. And on the 10th lift of whatever it is you are using, you will attempt to toss the weight in any direction you choose, just be careful not to drop it on your head. 
• For tree punching/kicking, I would recommend as smooth a tree as possible. Perhaps even a flat surface from where you were sawing a tree previously. Hit at your own comfort level. It shouldn't really be painful, but you should also know you are hitting something. Remember to use proper striking form and restraint. If you slam your fist into a tree as hard as you can the first time... that will probably be the last thing you hit with that hand for a while, so be careful.
• "Playing" is also a rather open concept. You can run around, practice jumping or climbing or swimming, spin around in circles, hang upside down, balance a stick on two fingers, throw a ball up in the air and catch it, balance on a fallen tree... I think you get the picture. The point of the training is both a reminder of the different kinds of training that exists and each of their uses and also to remind you to keep things fun!
• For martial arts practice, you can pick a couple of techniques you would like to practice and hammer them out, you can work any drills you know, you can shadowbox, practice forms, or whatever you like. The only catch is that your practice will be solo. That means you will not have a partner for practice time. Sometimes it's good to just sit back and practice whatever you would like to train.
• On the last mile walk, just take your time and enjoy the scenery of wherever it is you are walking. Plus, nobody said you had to stop walking at a mile. Let this last part be a peaceful time of meditation for you and try to observe your natural surroundings, whatever they may be. 

That's all for this one, guys! Until next time, good luck and train hard! If you enjoyed this workout, consider becoming a Patron!

Ippo's Mountain Training Camp

Before the fight with Sendo, Ippo's training camp takes him not to the beach, but to a secluded cabin in the mountains of Japan. Here he trains to increase his power and deliver feints with sakki or "bloodthirst" to make them more realistic. The training he does for this week is simple, but very effective. The training camp is described as seeds that will grow until they blossom at the Sendo fight.

So, here's the workout.

Ippo's Mountain Training Camp

Morning
Run 3 Miles on Hilly Terrain. (Sprint up every hill, jog lightly down the other side, and run flat areas),
Woodchopping- 100 Downward Swings
Mitt Hitting- 3 x 3 Minutes
Woodchopping- 100 Downward Swings


Afternoon (4-6 hours later)
Run 3 Miles on Hilly Terrain. (Same as above.)
Woodchopping- 100 Downward Swings
Mitt Hitting- 3 x 3 Minutes
Woodchopping- 100 Downward Swings
Sparring- 3 x3 Minutes
Woodchopping- 100 Downward Swings
Mitt Hitting- 3 x 3 Minutes

Notes:

• You're doing one of three things in this workout: Running, chopping wood, or punching something. It's basic, but that's the point.
• Be careful about blisters on your hands if you are not used to chopping wood. You may wear gloves to keep them from forming.
• When sparring, practice using feints with sakki. You need to make your opponent feel the pressure like a punch is really coming and, when he reacts, you do something entirely different. You normally don't use such a feint unless you are already in the midst of throwing punches. You would hardly lead with something like that.
• If you are in the mountains for this workout, please be careful of wild animals. It is best you not go out alone and make sure you have some sort of protection if you do. I doubt you'll be able to KO a bear like Takamura.

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

The Chained Patriot's Training (Karelin)

This workout is from Grappler Baki and is patterned after the training of the fictional Andre Arlov Garland from the anime and the real-life Alexander Karelin, one of the baddest men of his day... and probably ever-- alright, I don't know that, but still-- he's pretty badass. He was completely dominate as a Greco-Roman wrestler and has more gold medals than he could possibly know what do to with. He's quoted as saying, "I train every day of my life as they have never trained a day in theirs."

Sounds like my kind of guy. So, here's the Chained Patriot workout-- the ball-busting, full force, unrelenting training of a world-class, powerhouse athlete. There's only so much known about his training, so I'm going off what is known and what is put in the anime for Garland. This is also set up slightly different than other workouts.

The Chained Patriot's Training

Morning

• 6 Mile Run (as hilly as possible)
• 100 Sledgehammer Swings (each side)

4-6 Hours Later

• 50 Pull-ups
• 100 Push-ups
• Pulling/Throwing w/Bands 5 x 5 Minute Rounds
• Chest Expander w/Bands 3 x 20 Reps
• Rowing- 30 Minutes
• Grappling (see notes)
• Land Clearing (see notes)

Notes:

• On your run, you need to find very hilly areas.
• On the sledge work, you can hit a tire or a downed tree or something.
• Do all 50 Pull-ups and 100 Push-ups before moving on to the rest of the workout.
• For Pulling/Throwing Bands, if you have any kind of workout bands (I recommend ones used for powerlifting), loop them over something very sturdy and pull on them in different directions, practice throwing movements with tension on the bands, and just generally work them in different angles.
• LifeLineUSA's Chest Expander is a great product for the Chest Expander exercise. It's a series of three bands with a handle at each end. You hold it out in front of you and spread your arms as wide as you can. It can be really tough.
• You'll need a rowing machine... or a rowboat, I suppose, to do the rowing. Go as hard as you can for 30 minutes. I realize that can be a long time, so I realize you will have to pace yourself.
• There is no time limit for Grappling and no restriction as far as only doing Greco-Roman, just so it can give you a little more freedom in practice. Essentially, you practice grappling until you or your partner is done for the day.
• Land Clearing is a little tough to pin down. Ideally, if you had an axe, a pick-axe, a shovel, wheelbarrow, and a stretch of land with a large number of trees you could legally and safely chop down, chop up, and haul off, you'd be in business. However, if you do not have that luxury, you may attempt to do these movements with bands, cables, or what have you. You can carry weights to mimic moving logs, you can dig a hole and move the dirt in a wheelbarrow and fill the hole back up, and you can chop on any tree that needs chopping that you can get to. In general, there are no restrictions to this part of the training-- the main idea is, "Do hard physical labor revolving around explosive movements or heavy lifts for long periods of time."  So, if you have a patch of land to clear-- you've got a hell of a workout ready for the taking.
• In general, this workout is open toward the end, allowing you to gear it toward your level of fitness. I'm not telling you to bust your ass on everything up to the Land Clearing and then work 8 hours doing that kind of labor-- unless of course you are at that level of fitness. Use common sense. You train to stimulate growth by tearing your body down... not by annihilating yourself every time you train and not recovering properly. That's how injuries happen.

This workout is a little different. I wanted to give you guys something that wasn't just a remix of some of the things we've already done, so hopefully this is slightly refreshing... and maybe terrifying. Until next time, good luck and train hard!

Baki's Mountain Training

This workout is based on the training that Baki did up on the mountain in preparation to fight the Yasha Ape.

Baki's Mountain Training

Level One

1. Wood Chopping- 100 Downward Swings

2. 100 Yard Hill Sprint

3. Fingertip Push-ups- MAX Reps

4. Hitting Heavy Bag -5 Minute Round

5. 100 Punches to Tree (as is comfortable)

6. Bodyweight Bench Press- MAX Reps

7. Climb 100 Feet

Level Two

1. Wood Chopping- 200 Downward Swings

2. 2 x 100 Yard Hill Sprint

3. Fingertip Push-ups- 2 Sets of MAX Reps

4. Hitting Heavy Bag -2 x 5 Minute Rounds

5. 100 Punches to Tree (as is comfortable)

6. Bodyweight Bench Press- 2 Sets of MAX Reps

7. Climb 150 Feet

Level Three

1. Wood Chopping- 300 Downward Swings

2. 4 x 100 Yard Hill Sprint

3. Fingertip Push-ups- 3 Sets of MAX Reps

4. Hitting Heavy Bag -3 x 5 Minute Rounds

5. 100 Punches to Tree (as is comfortable)

6. Bodyweight Bench Press- 3 Sets of MAX Reps

7. Climb 200 Feet

Master Level

1. Wood Chopping- 500 Downward Swings

2. 8 x 100 Yard Hill Sprint

3. Fingertip Push-ups- 4 Sets of MAX Reps

4. Hitting Heavy Bag -5 x 5 Minute Rounds

5. 100 Punches to Tree (as is comfortable)

6. Bodyweight Bench Press- 4 Sets of MAX Reps

7. Climb 250 Feet

NOTES:

• You can try to put a lot of power into your wood chopping swings or go for speed, it's up to you.
• If you can't find a 100 yard hill, find the biggest hill you can and run it. You should still be doing the distance, though. If you only have a 50 yard hill, 2 sets of 50 will be the first level instead of 1 set of 100 yards.
• Use less fingers for the push-ups as necessary.
• "Fight" the heavy bag for the rounds. Use every weapon in your arsenal and try to go hard the whole time.
• The punches to the tree are obviously not going to be very hard. Do it as hard as is comfortable for you. Eventually (and I'm talking way down the road), you'll be able to hit the tree with a moderate amount of power and then, finally, almost as hard as you can. However, it's going to take a long, long time. If you hit it full-on right of the bat, you'll have a fun few hours in the emergency room waiting for you and several weeks of wearing a cast as well.
• Counting the weight of the bar, the "bodyweight" bench press, is just that. You'll load weight onto the bar to however much you weigh and do as many reps as you can. If you can't do any, lower the weight until you can get a single rep.
• When it says, "Climb 100 or 200 Feet" that does not mean straight up without any gear. What that mean is if you have a 10 foot rope, climb it 10 or 20 times. Or if there is a tree nearby that you can climb 20 feet up into, climb it 5 or 10 times. Be safe, use gear if you have it, and have someone with you, if at all possible.

Might have another post up tonight, or I might not. It depends on how fussy the baby is! Anyway, that's all for now. Good luck and train hard!