Batman's Training Program- Final Phase

This is a continuation from Batman's Training Program- Phase 5. Continue to scale the workouts as necessary. This is pretty much the same program that was initially posted here, however, I am going to post some variances in the workout, so that you don't always end up doing the same thing. Please reference previous posts if you have any questions.


Sunday:
Morning-

• 30 Minute Jog
• 30 Minutes Meditation

Evening-

• Clean and Jerk- 8 x 3 Reps (262#) OR Squat Clean- 8 x 3 Reps (262#)
• 5 Sets Metabolic Conditioning (1/4 Mile Run, 21 Two Pood KB Swings, 12 Pull-ups)
• 30 Minutes Flexibility
• 30 Minutes Sparring

Monday:

Morning-

• 30 Minute Jog
• 30 Minutes Martial Arts- Forms or Shadowboxing

Evening-

• 5 Sets 20ft Rope Climb
• 30 Minutes Gymnastic Rings (Pick Two: Pull-ups, Iron Cross, Muscle-up, L-Sit, Dips, Levering)
• 40+" Box Jumps- 8 x 12 Reps
• 5 x 50 Crunches
• 30 Minutes Heavy Bag
• 30 Minutes Flexibility
• 30 Minutes Target Practice (Mitt Work, Knife/Dart/Shuriken/etc Throwing, Hitting Moving Targets)

Tuesday:

Morning-

• 30 Minute Jog
• 30 Minutes Yoga

Evening-

• 1/2 Mile Swim
• "Heavy" Deadlift- 7 x 5 Reps (620#)
• "Light" Deadlift- 30 Reps (310#)
• 30 Minutes Sparring

Wednesday (Off Day):

Morning-

• 20 Mile Run

Evening-

• 30 Minutes Target Practice
• 30 Minutes Flexibility
• 30 Minutes Hand Techniques
• 30 Minutes Leg Techniques
• 30 Minutes Observation (Watch Fights, Instructional Videos, Observe Natural Movement of People, Animals, and Objects in Motion.)
• 30 Minutes Meditation
• 30 Minutes Grappling Techniques

Thursday:

Morning-

• 30 Minute Jog
• 30 Minutes Martial Arts- Forms or Shadowboxing

Evening-

• Squats- 10 x 5 Reps (525#)
• 1 Hour Bouldering
• 30 Minutes Flexibility
• Crunches- 5 x 50 Reps
• 30 Minutes Target Practice 
• 30 Minutes Heavy Bag

Friday:

Morning-

• 30 Minute Jog
• 30 Minutes Meditation

Evening-

• Clean and Jerk- 8 x 3 Reps (262#) OR Squat Clean- 8 x 3 Reps (262#)
• 5 Sets Metabolic Conditioning or Prescribed Crossfit WOD
• 30 Minutes Flexibility 
• 30 Minutes Sparring

Saturday:

Morning-

• 30 Minute Jog
• 30 Minutes Yoga

Evening-

• Crunches- 5 x 50 Reps
• Squats- 10 x 5 Reps (525#)
• Push-ups- 5 x 50 Reps
• 30 Minutes Monkey Bars
• 30 Minutes Pommel Horse
• 30 Minutes Heavy Bag
• 1/4 Mile Swim

Notes:

• We've come full circle. Now all that's left to do is to make the commentary on how to successfully navigate and implement this program.
• Any one of these days is not necessarily a problem to a hardcore athlete, but the biggest thing is that there aren't any real rest days and that is where the tricky implementation comes in. 
• Remember, the only reasons that Bruce Wayne would even remotely be able to keep this up for any length of time are because he worked up to it slowly, he probably has access to top tier supplementation, massage therapists, chiropractors, and doctors, and Bats is probably juicing just as hard as any professional body builder ever.

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

He didn't get this jacked going Vegan and doing Zumba, that's for sure!

The Perfect Grappler

I have often thought about what it would mean to become the "perfect grappler," which by this I mean someone who has skills on every level of grappling and can counter a striker's moves with nothing by grappling ability. This would most certainly be a difficult task, just as being nothing but a pure striker in a world of mixed fighters is daunting to say the least. The following is, of course, my opinion, but it's something I've put a fair amount of thought into. These are in no particular order.

1. Freestyle Wrestling- The benefit of Freestyle Wrestling to someone wishing to be the perfect grappler cannot be overlooked. The ability to control an opponent, changing levels, shooting for a takedown, and sprawling will be absolute must-have skills for both attacking and defending. You will learn to put your opponent on his back. 

Stuff like this. 

2. Greco-Roman Wrestling- This is a little different, because unlike Freestyle Wrestling, this does not allow grabbing below the belt, so legs are off limits. However, throwing and pinning are still the primary goals. This will teach the ability to throw an opponent from a tie-up, as well as build a fair amount of strength, because the Greco-Roman guys also toss people over their head from a body lock. 

Something really bad is about to happen.

3. Catch Wrestling- This is essentially just the previous two with submissions. Often called Submission Grappling. Pretty much, any submission you can grab, you grab it. This is useful because it combines strength and explosive movements with technical submissions, which will be useful in ending fights or injuring an opponent. 

"That's okay, man! I didn't need that shoulder!"

4. Judo- Judo is primarily about throws, but there is a smaller portion of it that is concerned with pins and submissions. I've heard an argument that good Judo is at least half standing and half ground grappling, but I'm sure that's up for debate. In any case, as far as technical throws are concerned, it's hard to beat Judo, especially if there are clothes involved. 

Nothing good will come of what is about to happen.

5. Brazilian Jiu-jitsu- Did you think I wouldn't throw BJJ in here? This is pretty much the modern-day go-to as far as grappling is concerned. BJJ is primarily ground fighting and has a ridiculous number of submissions and prides itself on smaller opponents being able to defeat much stronger and larger opponents with superior technique and, for the most part, it been able to deliver on all fronts. 

And here, children, is a Triangle.

6. Sambo- Leg locks. Oh, God, the leg locks. This is very similar to Judo, but there are less restrictions as to the types of holds and submissions allowed. Throwing, pinning, and leg locks galore. 

Told ya.

7. Shuai Jiao- This style (it's actually broken up into a few different versions) is about throwing your opponent to the ground through various means, such as tripping, arm-throws, waist-throws, or hip-throws.

I'd say that looks like a throw.

8. Japanese Jujitsu- There are a large number of Japanese Jujitsu styles, but in general, they rely on joint locks and throws to defeat opponents. There are a large number of wrist and arm locks, but there are other locks as well. A large benefit of Japanese Jujitsu will be in its experience with armed opponents and countering striking. Although a lot of Japanese Jujitsu was built to counter Karate-style striking or sweeping strikes, I feel that with "live" training, JJJ could be adapted to deal with strikes from boxing and Muay Thai. The other benefit is that it possesses a good deal of small-joint manipulation and pain-compliance techniques, which are useful for real-world application.

"All right, I said Uncle!"

9. Aikido- This is another off-shoot from Japanese Jujitsu. It's about re-directing energy and using the opponent's force against him. Although Aikido is not exactly "battle-tested" and is often criticized about being "too compliant," that doesn't mean that the principles are not useful and the art could not be effective if trained properly. I've actually thrown some people with Aikido techniques during BJJ practice. Sometimes it works just because people don't see it coming. 

Smiling old man that can probably kill you.
That's not scary at all...

10. Pencak Silat- This is something I'm not super familiar with, honestly. Apparently, there is a lot of Silat out there, with numerous variations in technique. However, what we're looking for here is the ground techniques of Silat. Silat is an Indonesian invention and combines striking and grappling arts into one. Focusing on the ground aspect alone, however, there are a large variety of locks, throws, and submissions utilizing most parts of the body and, because it's so very different from a lot of the grappling styles out there, I believe it would be useful to incorporate it into the perfect grappler. 

Not the face!

This list is not an exhaustive representation of grappling styles, but just my opinion of a combination that would produce someone that would not have to learn how to strike in order to compete in mixed competitions or defend himself in the real world. I would love to see someone who committed himself to the practice of all these arts, because I would love to see what he would become!

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

Batman's Training- A Snapshot

At the request of a reader, I'm going to be posting some of Batman's training. The training schedule below is a week's worth of Batman's workouts. It contains a general outline of the exercises completed by Bruce Wayne and doesn't necessarily mean that this is all that he does. I'll do my best to start from the basics and build up to the level presented in this schedule, which is at a level that (in my opinion) absolutely above world class. Batman pushes all aspects of fitness to their absolute maximum. His strength, speed, balance, flexibility, accuracy, power, endurance, and skills have been honed through hours of constant, deliberate training and a defined goal of having a body capable of defending the streets of Gotham. 

Here's the snapshot. Over the next few weeks, I'll be posting the stages leading up to this starting from a base level of fitness and athleticism. You've heard of going from "fat to fit," now see how you go from "fit to Bat." (Corny? Yes. Awesome? Absolutely.)

Ponder this one for a while, why don't you? Until next time, good luck and train hard!

Kamishiro Yuu- Thug Hunter Workout

Combination Practice (Techniques are separated by "-")
(20 Reps Each Side)

1. Jab
2. Jab-Cross
3. Jab-Jab-Cross
4. Cross-Jab-Cross
5. Jab-Cross-Rear Leg Round Kick
6. Jab-Rear Leg Round Kick to Opponent's Leg
7. Lead Leg Round Kick to Opponent's Leg-Cross
8. Jab-Cross-Step Back-Spinning Back Kick
9. Jab-Cross-Switch Kick
10. Jab-Jab-Double Leg Takedown

Street Fighting Practice

-Jog 10 Minutes, then

1. 3 Minutes Sparring
2. 100 Meter Sprint
3. 3 Minutes Wrestling
4. 100 Meter Sprint
5. 3 Minutes Walking

--5 Rounds


Notes:

• You can do the combinations in the air, on a heavy bag, with a partner holding mitts or pads
• For the jog, you're just going to get your body moving and loosen up. 
• In the sparring, it's best if you wear gear. You can just box or just kickbox or do mixed sparring.
• For the wrestling practice, you can use Greco-Roman rules or collegiate. Basically, all we want is to focus on positioning and controlling and throwing. Don't worry about submissions. 
• You don't have to do this all back-to-back. You can, but you don't have to. You can do the first part in the morning and the last part in the evening or vice-versa. 

I'm a really big fan of Holyland, so I'm always fond of doing those workouts. Hope you guys enjoy this workout. Between the other three Holyland workouts, you guys should have quite the skill-set developed. I'll post some videos of the techniques at some point if you guys like. 

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

Kiichi's Iron Kiba Training A

This is most of the training that Kiichi did to prepare to face "Iron" Kiba in the stead of his father, after he is injured in a car accident. Some of his previous opponents and friends come to help him train for this match. The training contains power, endurance, and skill.


Kiichi's Iron Kiba Training- Workout A

LEVEL ONE

1. Power-chan #1- 3 x 3 Minute Rounds
2. No-hands Bull Riding- 3 x 1 Minute Rounds
3. Continuous Sparring- 20 Minutes
4. Continuous Grappling- 20 Submissions
5. Run- 30 Minutes

LEVEL TWO

1. Power-chan #1- 5 x 3 Minute Rounds
2. No-hands Bull Riding- 3 x 2 Minute Rounds
3. Continuous Sparring- 20 Minutes
4. Continuous Grappling- 20 Submissions
5. Run- 40 Minutes

LEVEL THREE

1. Power-chan #1- 5 x 5 Minute Rounds
2. No-hands Bull Riding- 4 x 2 Minute Rounds
3. Continuous Sparring- 20 Minutes
4. Continuous Grappling- 20 Submissions
5. Run- 50 Minutes

LEVEL FOUR

1. Power-chan #1- 5 x 5 Minute Rounds
2. No-hands Bull Riding- 5 x 2 Minute Rounds
3. Continuous Sparring- 20 Minutes
4. Continuous Grappling- 20 Submissions
5. Run- 60 Minutes

Notes: 

• This workout will require some equipment. Some of it is relatively expensive, so this may be one of those workouts you rarely get to do. 
• Power-chan #1 is an apparatus created by Kiichi's father to help him train. It is a series of springs attached to Kiichi's limbs and body and connected to the wall. This provides resistance for punches and kicks. But that's just the first part. There is a long heavybag about twenty feet away that he has to get to before he can actually throw any of those strikes. You would probably have to build something like this using bands, like from LifelineUSA, whose products I've mentioned previously.
• No-hands Bull Riding is not to be done as it is in the manga. Kiichi actually used a real bull... yeah, don't do that. Instead, you can tie your arms and then use a mechanical bull to simulate the training. What you'll have to do is really squeeze your legs together, which will build stability, leg strength and the ability to stay on a squirming opponent. If you can find a mechanical bull, start slow and please have large mats around to catch you when (notice I didn't say if) you fall. 
• For continuous sparring, you may do any kind of sparring you like, but do not stop for 20 whole minutes. As this gets easier, you can up the intensity of the spar or add more people. Whatever you'd like to do. 
• For continuous grappling, it is not twenty total submission, but the first one to twenty submissions. These do not have to be in a row, mind you. 
• This final run is a continuous, even pace. You won't add any sprints in here. The main purpose of this run is to build muscular endurance after all the other training. The low-end aerobic cardio is just a plus.
• If you wish to do this workout, but lack the necessary equipment, please feel free to modify it as you see fit. 

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

On Mastery (Part 2)

(Part 1)

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

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

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

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

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

Daily Training Update- 12/12/2010

Today I got to spar/grapple with a good friend of mine, James, the author of Martial Arts and Rainbow Magic. The grappling session was a great learning experience, as I've not had a lot of practice recently with my jiu-jitsu, just because of a general lack of training partners. By learning experience, I mostly mean that James managed to pretty much tap me out at will. It was humbling and I will attempt to seek out as many training partners as I can in order to correct my weaknesses.

Our sparring session was a light one, but was still very nice. In general, it was good to shake off the rust as far as distance and timing were concerned.

James also showed me several very nice Taiji (Tai Chi) techniques and talked a lot about kung fu in general. There is so much to learn out there in regards to the martial arts and I urge anyone who takes a martial art to cross train in another one, just so you can experience the subtle differences and see what you can take from one and apply to your own style of combat.

Probably going to be a little sore tomorrow, but it was a good day. Hopefully I can find some good sparring partners, soon.

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!

Teppu Workout Demonstrations

BREAKFALLS (Pay attention to the Backward Breakfall)
http://www.youtube.com/watch?v=JgoLO1riEe0&feature=PlayList&p=10C7768E30C2A7EC&playnext_from=PL&index=2&playnext=2

GETTING UP
http://www.youtube.com/watch?v=KkhwsFG4LRo&feature=related

SHRIMPING:
http://www.youtube.com/watch?v=lGFBmVw8KGM

REVERSE SHRIMPING:
http://www.youtube.com/watch?v=-g8l9BadwUI

GORILLA HOP: (It's at the bottom of the page. Notice the placement of the fists and the short forward hop.)
http://www.onemanga.com/Teppu/6/09/

CRAWL: (Extend forearms out in front, and drag body up to them.)
http://www.onemanga.com/Teppu/6/10/

KNEE LOCK WALK: (Have partner hook both ankles behind your knees. Walk backwards, while partner shifts hips to follow. It's balance training for you and hip movement training for your partner.)
http://www.onemanga.com/Teppu/6/10/

FORWARD ROLL TO BREAKFALL:
http://www.youtube.com/watch?v=l2d14cWPKPw&feature=PlayList&p=2FEEC4D3131EE7F9&playnext_from=PL&playnext=1&index=4

FORWARD TUMBLE TO JUMP: (Jump up at the end)
http://www.youtube.com/watch?v=YIL8dT5HGr8

TURNING: (Slight bounce with your calves, turn in mid air, and land facing opposite direction.)
http://www.onemanga.com/Teppu/6/12/

LOW SWEEP: (Posting with one hand, sweep the same side leg toward the outside of your body. Remember to keep the opposite foot on the floor as you swing your leg and twist your hips to the side your hand is posted on. Use the picture as a reference.)
http://www.onemanga.com/Teppu/6/12/

JUMPING ANKLE CROSS: (Jumping to Guard)
http://www.youtube.com/watch?v=ARGAalNWxX0

JUMPING ANKLE CROSS TO TAKEDOWN (You'll let your shoulders hit the mat and grab and pull at the ankles, while pushing back and down with your feet on your opponent's hips. You'll eventually want to spring up and forward with them to get mount.)
http://www.onemanga.com/Teppu/6/11/

SINGLE LEG TAKEDOWN:
http://www.youtube.com/watch?v=_XthltpaNaQ

DOUBLE LEG TAKEDOWN:
http://www.youtube.com/watch?v=BNUoE3nQu30&feature=related

SPRAWL PRACTICE: (Helps one partner learn to defend the takedown and allows the other to work on getting the takedown.)
http://www.youtube.com/watch?v=B5cz2Y-vZS0&feature=related

There's a lot of videos and things to look at here. Make sure you understand the drills before you attempt any of them. Ideally, you should receive some training at a BJJ gym, a Judo dojo, or Sub. Grappling class.

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

Grappler Baki: The Japanese Pro Wrestler Workout

Anyone who has seen Grappler Baki knows that there are a LOT of Professional Wrestlers in the anime. So, I would be remiss not to delegate a workout to these men of the squared circle.

There are obviously a wide variety of ways that Professional Wrestler's have trained themselves-- like body builders, like super athletes, like gymnasts-- however, there is one way of training that exploded in Japanese Professional Wrestling. That way of training, my friends, is calisthenics and was championed by the late and great Karl Gotch, the God of Pro-Wrestling. He often did high repetitions of bodyweight exercises in order to be in condition for his matches and we're gonna go that route for this workout.

LEVEL ONE: The Basics

1. 50 Hindu Push-ups
2. 100 Hindu Squats
3. Wrestler's Bridge-- 1 Minute, 30 Seconds
4. Grappling- 20 Minutes Total

LEVEL TWO: Intermediate

1. 100 Hindu Push-ups
2. 200 Hindu Squats
3. Rope Climbing-- 3 Laps or 15 Pull-ups
4. 50 Sit-ups
5. Handstand-- 3 sets to Failure
6. Wrestler's Bridge-- 3 Minutes
7. Grappling- 30 Minutes Total

LEVEL THREE: Advanced

1. 150 Hindu Push-ups
2. 300 Hindu Squats
3. Rope Climbing- 6 Laps or 30 Pull-ups
4. 100 Sit-ups
5. 15 Handstand Push-ups
6. Headstand- 2 Minutes Total
7. 25 Reverse Push-ups
8. Wrestler's Bridge-- 3 Minutes, Pressing 15 lbs
9. Grappling- 30 Minutes Total

LEVEL FOUR: Super Advanced

1. 200 Hindu Push-ups
2. 400 Hindu Squats
3. Rope Climbing- 9 Laps, or 45 Pull-ups
4. 200 Sit-ups
5. 30 Handstand Push-ups
6. Headstand-- 3 Minutes Total
7. 40 Reverse Push-ups
8. Wrestler's Bridge-- 3 Minutes, Pressing 30 lbs
9. Grappling- 30 Minutes

LEVEL FIVE: The God of Pro-Wrestling

1. 250 Hindu Push-ups
2. 500 Hindu Squats
3. Rope Climbing- 10 Laps, or 50 Pull-ups
4. 200 Decline Sit-ups
5. 50 Handstand Push-ups
6. Headstand- 3 Minutes Total
7. 50 Reverse Push-ups
8. Hindu Push-ups-- MAX REPS
9. Hindu Squats-- MAX REPS
10. Wrestler's Bridge-- 3 Minutes Total, Pressing 45 lbs
11. Grappling-- 30 Minutes

Notes:

• Don't move forward to the next workout until you are able to complete all of the prescribed reps without failure.
• We've previously covered Hindu Push-ups, Squats, and the Wrestler's Bridge. You may use your hands in the first level until you can do the time without your hands. Remember to touch your nose to the mat.
• The distance you cover in your rope should be about 12-15 feet. That means 12-15 feet from your chest height.
• Everything else has been covered in other workouts.
• For the Grappling, you may wrestle, do submission grappling, judo, sambo, or whatever grappling style you prefer.
• This is not an unbeatable workout, but it will take you a long time to get to the top. Karl Gotch once did 9001 straight Hindu Squats (to best the Great Gama's record), so don't feel so bad about a measly 500.
• That last set of Hindu Push-ups and Hindu Squats is designed to be the part of the workout that keeps it difficult, because it is maximum reps. If you are such a beast that the other parts of the workout don't whip you, you can wear yourself out on those before the bridging and grappling.

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