One Punch Man Training Program- Week 34

Week 33 is here!

Day 232

1. 10 Mountain Climber Push-ups (Perform a Push-up and then 1 Mountain Climber, 1 per leg)
2. 10 Sit-ups w/Ceiling Reach
3. 10 Jump Squat w/Tuck Jump (As you jump, bring your knees up as high as possible each rep)

--10 Rounds of Calisthenics, then

1. 400 Meter Run, as fast as possible
2. Rest time = 400 Time
3. 800 Meter Run, as fast as possible
4. Rest time = 800 Time
5. 1200 Meter Run, as fast as possible
6. Rest time = 1200 Time
7. 1600 Meter Run, as fast as possible
8. Rest time = 1600 Time
9. 6000 Meter Run at Easy Pace

<<WEEK LONG HERO EVENT- (This hero event is a QUEST EVENT. The activities will be varied throughout the week, but they will all be tied together.)  A monster that cannot be killed by normal means is on a rampage and the only thing that can kill it is a mystical item that is located in a cave on a small island off the coast of the country.  All boats sink before they can reach the island, so you'll have to swim there!

Quest Day 1- Swim 1 Mile>>

Day 233

1. 100 Hand Release Push-ups w/2 Second Squeeze during Hand Release
2. 100 Diamond Sit-ups w/2 Second Reach Forward at Top of Sit-up
3. 100 Squats w/2 Second Pause at Bottom
4. 10 km Running 

--Complete in as few sets as possible

<<Quest Day 2- Climb 500 Total Feet on a Rock Wall or Rope>>

Day 234

1. 10 Planche Grip Push-ups OR Planche Tuck Push-ups (Planche Push-ups with legs tucked to make it easier)
2. 10 Decline Sit-ups (At least 45 Degrees)
3. 10 Bulgarian Split Squats per side

--10 Rounds of Calisthenics, then

10 km Run at Easy Pace

<<Quest Day 3- Move a large pile of stones to clear out an impasse in the cave. 

--Carry 10,000# of weights or rocks 25 Meters in any way you can with no external assistance>>

Day 235

All lifts +5# more than last week.

1. 10 Push-ups
2. 10 Sit-ups
3. 10 Squats
4. 10 Wide Push-ups @ 30% of Push-up 1 RM
5. 10 Decline Sit-ups @ 30% of Sit-up 1 RM
6. 10 Barbell Front Squats @ 30% of Back Squat 1 RM
7. 10 Push-ups @ 50% of 1 RM
8. 10 Sit-ups @ 50% of 1 RM
9. 10 Squats @ 50% of 1 RM
10. 10 Push-ups @ 70% of 1 RM
11. 10 Sit-ups @ 70% of 1 RM
12. 10 Squats @ 70% of 1 RM
13. 5 Push-ups @ 80% of 1 RM
14. 5 Sit-ups @ 80% of 1 RM
15. 5 Squats @ 80% of 1 RM
16. 55 Push-ups
17. 55 Sit-ups
18. 55 Squats
--Complete Final Calisthenics in as few sets as possible, then

10 km Running as Easy Pace

<<Quest Day 4- You have acquired the item! Rest today after your normal workout and make sure you stretch really well and maybe roll out your muscles!>>


Day 236

1. 50 Hindu Push-ups
2. 1000 Meter Run, as fast as possible
3. 50 V-Ups
4. 1000 Meter Run, as fast as possible
5. 50 Hindu Squats
6. 1000 Meter Run, as fast as possible
7. 50 Wide Push-ups
8. 1000 Meter Run, as fast as possible
9. 50 Wide-Leg Sit-ups
10. 1000 Meter Run, as fast as possible
11. 50 Sumo Squats
12. 1000 Meter Run, as fast as possible
13. Rest 2 Minutes
14. 4000 Meter Run at Easy Pace

<<Quest Day 5- Climb 500 Total Feet on a Rock Wall or Rope>>

Day 237

1. 10 Push-ups w/80#
2. 10 Sit-ups w/80#
3. 10 Squats w/80#
4. 1000 Meter Run w/25# Vest

--10 Rounds

<<Quest Day 6- Swim 1 Mile and then throw a single punch to a heavy bag to demolish the creature, since your possession the item has weakened it greatly.>>

Day 238

Same as Day 203 on Week 29.

Goku's Leg Day with King Kai

A couple of episodes into Dragon Ball Super and it delivers with another short training sequence. Goku heads to King Kai's planet and takes advantage of the 10x Gravity by pulling massive weights and squatting them repeatedly. I think it's safe to say that the weights combined weigh more than 40 tons , even without the gravity increase. So, in celebration of Dragon Ball Super, here is a brand new Goku workout.  (The Goku Training Program will be updated when Dragon Ball Super ends.)

Hey, Bubbles! It's leg day!

Goku's Leg Day with King Kai

1. Heavy Sled Pull- 100 Meters
2. Back Squat- 20 Reps @ 50-60% of 1 RM
3. Run- 400 Meters

-AMRAP in 24 Minutes, then

• Jog at an easy pace for 30 Minutes.

Notes:

• The first portion is a rough strength and conditioning workout, while the second portion is so you can run on tired legs and recover a little.
• The sled pull should be so heavy that you cannot run while pulling it. This should be a grind. 
• Make sure that you're using the appropriate amount of weight for the back squat. This should be something that feels a little heavy, but you should be able to rep it out at this percentage. 
• Your 400 Meter Run should be quick. Don't take your time.  Your conditioning may force  you to slow down, but do your best to keep the speed up. 

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

How to Get Fast like Sonic and Rainbow Dash | Tough Like The Toonz: EP 1

JaxBlade is a long-time reader of Real Anime Training and is a Certified Personal Trainer.  Some time ago, Jax started putting together some workouts/training videos for cartoon characters.  In this first episode of the series, he tackles the speedsters Sonic and Rainbow Dash and gives us a good breakdown of exercises necessary to build speed, endurance, and agility.

Also, he reminds us to run... because f#$%ing zombies.






Pay my boy some love and go subscribe and share his stuff all over.  That's all for today. Until next time, good luck and train hard!

The Crane Hermit's Training

I received a request to do a Crane Hermit Training workout, but we unfortunately do not get to see any scenes of Crane Hermit training Tien and Chiaotzu. However, looking at how those two and Tao Pai Pai fight and by comparing it to Master Roshi's training method, I believe it possible to come up with a training schedule that would represent the Crane Hermit effectively.

However, just like The Turtle Hermit's Training, this is going to be pretty brutal. Definitely take this one step at a time, scale down what you have to, and stop when needed. 

Stupid Turtle School can't even fly.

The Crane Hermit's Training

Morning

1. Light Jog- 1/2 Mile
2. Skipping- 1/2 Mile
3. Crane Walking- 1 and 1/2 Miles
4. Climbing Steps- 1000 Steps
5. Balance Walking- 100 Meters
6. Hill Sprint Repeats- 5 x 100 Meters 
7. Walking Lunges- 1/2 Mile
8. Land Clearing by Hand- 1 Hour
9. Eat and Rest

Afternoon (4-6 Hours Later)

1. 10 High Jumps, as high as possible
2. Play a Sport- 1 Hour (see notes)
3. Rest 10 Minutes
4. 10 Box Jumps, as high as possible
5. Body Conditioning- 1 Hour (see notes)
6. Rest 10 Minutes
7. 10 Long Jumps, as far as possible

Notes:

• To perform the exercise "Crane Walking," you will be holding buckets or jars filled with water or sand in each hand out at shoulder height at your sides and walking by raising one knee as high as possible, extending your leg out in front of you, keeping it as high as you can and then taking a long step with it. It is a very controlled movement and you should not toss your leg forward, but lift and extend with muscular tension. Your movements will emulate a crane walking with its wings spread out.
• During Crane Walking, climbing the steps, Balance Walking, and Walking Lunges you will be holding either buckets of water or gripping jars in each hand. You can alternate between them if you like and you can even do an inside grip on the jars to work the fingers in the other direction. The goal is to hold the jars/buckets out at shoulder height on either side of your body, but if you have to lower them, that's fine. Start out extremely light and add weight as you are able to hold the up position for at least 80% of the time you have to hold the weights. If you have to, you can start with no weight and just hold your arms out at your side like you are holding up the weights.
• The hill sprints should be done on as steep a hill as you can find. You can walk back down to recover. 
• Land clearing by hand can be several things. The general idea is to pick a portion of land that has trees, rocks, stumps, weeds, and debris and clear it away to just being grass with nothing but your bare hands. You may have to roll, lift and carry, throw  or drag any number of these things to get them out of the area. You may have to dig in the dirt with your hands or strip the bark off a tree. This will toughen you up and you will build strength all throughout your body. I recommend wearing long sleeves because you might tear the skin on your arms lifting rocks and logs. Make sure you do all your lifting with proper form and keep your core braced at all times. 
• The 10 high jumps are as if you are testing your vertical leap. 
• Don't get a running start on any of the jumps. 
• On all of the jumping, you will do the jump and then recover for 30 seconds to 1 minute before repeating. The idea is to put your absolute all into each jump. If you can't fly like the Crane school, at least you can jump really high and far. 
• The sports you can play are various: volleyball (Tien's favorite), soccer, basketball, baseball, rugby, football, golf, tennis, wrestling, boxing, hockey, hackey-sack, frisbee golf, kickball, dodgeball, kendo, and even racing someone on foot, swimming, or climbing. The idea is to be super competitive in a variety of athletic events to build drive and general athleticism. Try to change up the sport you do and use the very technical sports like golf or bowling as easier days. 
• Body Conditioning is also very open. You can hit a striking post or wooden dummy. You can perform Three Star Training with a partner. You can do a spear hand into sand or beans. You can walk or run barefoot. You can hit or kick a sandbag or practice iron palm. You and your partner can hit each other lightly in the torso (building very slowly over time). There are numerous different ways to practice body conditioning, but the key here is to progress slowly in whichever you are doing. You should also try to be well rounded in the types of body conditioning you pursue. 

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

Batman: The Complete Program

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!

Endurance Workouts Master Post

Movement-based Endurance 

1. Rock Lee's "Curry of Life" Workout
2. Natsu Hates Transportation
3. Nishi's Weight Loss Training
4. Battle Club: Wrestling Club Training Camp
5. Yakitate! Japan- Kawachi's Solar Gauntlet Training
6. Korin-sama's Training
7. Dragon Ball- Run, Swim, Climb
8. Find the Dragonballs Workout: Run, Swim, Climb (Remix)
9. Kiichi's Iron Kiba Training B
10. Shinogi Kureha's Endurance Workout
11. Shautei Lei's Basic Training

Muscular Endurance

1. Bane's Solitary Confinement Workout

More workouts will be added as they are created/I have time.

Pokemon Trainer Workout #2: Hit the Bricks

After you gain some basic strength, endurance, and balance from the Pokemon Trainer Workout #1: Preparation, it's time to add in some additional endurance training to your regimen. The following training will be progressive endurance training to help you prepare for the rigors of day in and day out travel-- running, biking, and rucking at the very least. So, let's get started!

Well, I'm waiting...

Pokemon Trainer Workout #2: Hit the Bricks

Level One: Leaving Home

1. 20 Minutes Walking
2. 8 Sets of 30 Seconds of Jogging/1 Minute of Walking
3. 5 Minute Cool Down Walk

Level Two: Getting to the Gym

1. 10 Minutes Walking
2. 10 Sets of 1 Minute of Jogging/1 Minute of Walking
3. 5 Minutes Continuous Jogging
4. 5 Minute Cool Down Walk 

Level Three: Adventuring Farther

1. 10 Minutes Walking
2. 10 Sets of 1 Minute Jogging/30 Seconds Walking
3. 10 Minutes Continuous Jogging
4. 5 Minute Cool Down Walk

Level Four: Adding a Bike

1. 5 Minutes Walking
2. 20 Minutes Continuous Jogging
3. 15 Minutes Cycling
4. 5 Minute Cool Down Walk

Level Five: Pushing the Pace

1. 5 Minutes Walking
2. 20 Minutes Continuous Jogging
3. 20 Minutes Cycling
4. 10 Sets of 30 Seconds Sprint/30 Seconds Easy Pace of Running OR Cycling
5. Walk 1 Mile with 20# Pack
6. 5 Minute Cool Down Walk

Level Six: Climbing the Mountain

1. 5 Minutes Walking
2. 30 Minutes Continuous Jogging
3. 30 Minutes Cycling
4. 10 Sets of 30 Seconds Sprint/30 Seconds Easy Pace of Running OR Cycling
5. 5 Minute Recovery Jog OR Cycle
6. 10 Minutes Hill Repeats at a Moderate Pace of Running or Cycling (Walk Back Down)
7. Pick One: Climb 30 Feet on Climbing Wall or Rope OR Walk 2 Miles with 30# Pack
8. 5 Minute Cool Down Walk

Level Seven: Victory Road

1. 5 Minutes Walking
2. 45 Minutes Jogging OR Cycling
3. 10 Sets of 30 Seconds Sprint/30 Seconds Easy Pace of Running OR Cycling
4. 5 Minute Recovery Jog OR Cycle
5. 10 Minutes Hill Repeats at a Sprint (Walk Back Down)
6. Pick One: Climb 50 Feet on Climbing Wall or Rope OR Walk 4 Miles with 40# Pack
7. 5 Minute Cool Down Walk

Level Eight: Free Travel the Region

1. 5 Minutes Walking
2. 60 Minutes Jogging OR Cycling
3. 10 Sets of 30 Seconds Sprint/30 Seconds Easy Pace of Running OR Cycling
4. 5 Minute Recovery Jog OR Cycle
5. 10 Minutes Hill Repeats at a Sprint (Walk Back Down)
6. Pick One: Climb 100 Feet on Climbing Wall or Rope OR Walk 6 Miles with 50# Pack
7. 5 Minute Cool Down Walk

Notes:

• Jogging should be done at a "conversational pace," meaning that you should be able to talk normally during this time period. This also applies to anything labeled as an "Easy Pace."
• A "Moderate Pace" is something where you can talk, but you have to take a breath every few words. You should not be able to talk during sprints, as they are at least 90% of your effort.
• When you have the option of running or cycling, you should change it up between workouts or within the same workout. This will help you avoid overtraining, because you will be changing the movement pattern, but still working on endurance. 
• Walk back down when doing your hill sprint repeats, so that you can recover enough to give a good effort on the next sprint.
• To advance in this training, you should be able to complete your current level without failing on any of the steps.
• This workout is designed to be done in conjunction with a strength program, such as the Preparation workout listed above. 
• You can also use a stationary bike for your cycling.

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

Baki's "Iron Will" Workout

During the fight with Yujiro, Baki talks about the amount of training that he put himself through to develop his ability to endure pain. It showed him doing various exercises, drenched in sweat, and grimacing in pain. This workout is taken from those exercises shown and also with a little elaboration. Like most Baki workouts, this is NOT a beginner workout. This is supposed to break you down no matter how tough you are.

Get ready for pain, pain, and more pain.

Baki's "Iron Will" Workout

Go as far as you can, following this same pattern (please see notes):

1. 5 Handstand Push-ups*
2. 25 Hindu Squats
3. Run 400 Meters
4. 10 Handstand Push-ups
5. 50 Hindu Squats
6. Run 800 Meters
7. 15 Handstand Push-ups
8. 75 Hindu Squats
9. Run 1200 Meters
10. 20 Handstand Push-ups
11. 100 Hindu Squats
12. Run 1600 Meters
13. etc.

Notes:

• For the Handstand Push-ups, the ultimate goal would be to do them on your thumbs and without any wall support. Now, I understand that this is unreasonable, so please start just on your palms and feet against the wall if necessary. The progression would be palms-->palms, with no support-->five fingers-->minus pinky-->minus ring finger-->minus middle finger-->minus index finger.
• During the workout, there will come a time that you are not able to do any more Handstand Push-ups. You may transition to Fingertip Push-ups at this point to get you ready for Fingertip Handstand Push-ups. 
• You may stop the workout at any time you feel like you can't go on. Please stay hydrated and, if you are going longer than 30 minutes, take in some carbs, too. 
• You do not have to do the exercises unbroken to continue the workout and you can break them into sets. There will come a point that you will eventually say, "I'm done. I can't do it anymore." That is the end of the workout, unless you find the will to push through that. 
• This will wreck your back, your arms, your legs, and your lungs. Be prepared.

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

Black Leg Sanji's Training

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

Run, Sanji! RUN!

Workout A

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

--1 to 10 Rounds, depending on fitness

Workout B

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

Notes:

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

Pokemon Trainer Workout #1- Preparation

This workout is based solely on what it would take to make you a Pokemon trainer on a world-wide journey. It's an endurance workout utilizing a few different kinds of training. It starts out slow and gradually adds things, just like the game. You'll be walking, running, hiking, climbing a little, and swimming. However, the workouts are not exactly just doing what you would do on a journey, but also what it would take to get your prepared for that daily grind. The first workout is that preparation.

That's a long-ass way to walk, if you ask me. 

Pokemon Trainer Workout #1- Preparation

1. Walk 1 Mile OR Cycle 2 Miles
2. Deadlift, Squat, OR Clean- 5 x 5 Reps
3. 30 Step-ups on 12-18" box/bench (each side)
4. 1 Minute Plank
5. Dumbbell Shrugs- 5 x 5 Reps
6. 30 Step-downs on 12-18" box/bench (each side)
7. 1 Minute Side Plank (each side)
8. 30 Push-ups
9. 30 Lunges w/Rotation (each side)
10. 1 Minute Plank
11. 5 x 100 Meter Farmer's Walk
12. 30 Squats
13. 1 Minute Side Plank (each side)

Notes:

• For the bodyweight exercises, when you can do all 30 reps without stopping, it's time to add weight in the form of a weighted vest, a backpack, or dumbbells. Try 10# at a time to begin with.
• The weights are at the beginning of the workout to make sure that you're able to lift as much as possible. Remember to go up in weight if you are able to complete all five sets. You can either pick a weight and stay there for each set or go up after each one. I recommend starting a little lighter and adding weight, so that at the end, the 5th rep is the last possible rep you could have done. 
• For the step-ups, make sure both feet make it to the top of the bench before you step down. You can alternate legs each rep or just power through one side and then do the other. 
• The step-downs start from the top of the bench or box. You'll bend your knee, allowing your other foot to go toward the floor. As soon as the foot touches the floor, press with the leg on the bench or box and come back to standing.
• On DB shrugs, just hold a weight in each hand and shrug your shoulders as high as you can.
• This workout is useful for building your leg and back strength and core endurance, so that you can stay strong during runs, hikes, and long days out biking or swimming. 
• When you lunge forward, rotate over the leg that is stepping out, making sure to keep your body straight up and down and turning as far as you can over that leg. Reverse the twist as you come back to standing.
• Start light on the farmer's walk and work your way up. You should be relatively spent at this point. 

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

Rock Lee's "Curry of Life" Workout

In the anime, there is a filler arc where Rock Lee is shown running for days at a time and he ends up almost dying, but is given some amazing curry and brought back to the realm of the living. This workout is about the mental toughness to push yourself further and further and to move forward, even if you're just barely moving at all.

Rock Lee's "Curry of Life" Workout

-Run X+1 Miles.  X= The # of time you've completed the workout.


Notes:

• You'll start with 1 mile the first time you do the workout. After that, you'll do 2 miles. If you complete 2, then run 3. If you complete 3, then run 4. This continues for as long as you can handle it. 
• I would avoid doing this workout every day, because it's a very quick way to over train due to the ever increasing distance. 
• For longer distances, make sure that you are consuming enough water and carbohydrates. You should consume 30-60 carbs every hour or so when you are running or working out continuously. 
• If you are going to be running very long distances, make sure that you wear decent clothing that is not going to chafe, as well as possibly a phone and money for emergency purposes. 

Until next time, good luck and train hard!

Natsu Hates Transportation (Fairy Tail)

While Natsu is extremely tough and very brave, he lacks the ability to ride in any type of vehicle. If he so much as sets foot on a moving car, boat, ship, aircraft, or even walking vehicle, he is immediately incapacitated with severe motion sickness. Due to this, Natsu will often suggest things like swimming to an island instead of taking a boat or he will just run somewhere that he needs to go, avoiding transportation unless it is absolutely necessary. Because of this, it is very likely that Natsu can run and swim long distances with relative ease and that is the purpose of this workout.

Natsu Hates Transportation 

LEVEL ONE

1. Run 1 Mile
2. Swim 400 Meters
3. Run 800 Meters
4. Swim 200 Meters
5. Run 400 Meters
6. Swim 100 Meters

LEVEL TWO

1. Run 2 Miles
2. Swim 800 Meters
3. Run 1 Mile
4. Swim 400 Meters
5. Run 800 Meters
6. Swim 200 Meters

LEVEL THREE

1. Run 3.5 Miles
2. Swim 1200 Meters
3. Run 2 Miles
4. Swim 800 Meters
5. Run 1 Mile
6. Swim 400 Meters

LEVEL FOUR

1. Run 5 Miles
2. Swim 1600 Meters
3. Run 3.5 Miles
4. Swim 1200 Meters
5. Run 2 Miles
6. Swim 800 Meters

Notes:

• You may have some difficulty finding a place to run and swim, but you may do this with a pool or a pond/lake. This is simple, but hard, because you're having to switch between running a swimming multiple times. 
• Only move up to the next level of the workout if you are able to complete each of the running and swimming sets without stopping on three separate occasions. 
• Make sure that you stay hydrated and that you bring a carbohydrate source with you when you train. You should consume 30-60 carbs every hour are going to be training. That means, you may not need any at all during the first level of the workout, but you certainly will need a carb source after that. 
• If you are unable to complete a distance, that's perfectly fine. You can walk to finish it or just wait until the next workout. You cannot, however, advance to the next level until you complete it on three separate occasions, without having to stop to cover a listed distance. If you aren't used to long distance training, just do your best and stop when you feel like you need to. 

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

2nd Star Commander Junas' Training (Psyren)

Junas is the 2nd Star Commander under Amagi Miroku and is one scary guy. He's super fast, incredibly agile, very skilled at combat, and has an ability that allows him to cut through virtually anything with his Psi. Junas' most impressive attribute is his speed, but he's not just fast. He has an incredible endurance that allows him to keep his speed for a long period of time. When Kagetora was chasing him in the Present, Junas ran (while carrying a child) for 3 whole days!

We do need to remember that these abilities are all Psi based and not necessarily based in a training program. However, I've built this workout based on the attributes Junas displays throughout the series. It will focus on speed and speed-endurance (which is the ability to maintain speed for an extended time.)


Junas' Training

Sprint/Explosive Movement Complex

1. Light Jog- 5 Minutes
2. 8" Hurdle Hops- 5 x 20 Reps
3. Slalom Run- 5 x 25 Meters
4. Agility Ladder- 2 x 3 Drills (see notes)
5. High Jump Squats- 3 x 10 Reps
6. Box Up-and-Overs- 3 x 10 Reps
7. 50 Meter Sprint/Walk Back
8. 100 Meter Sprint/Walk Back
9. 50 Meter Zig-Zag Sprint/Walk Back
10. 100 Meter Zig-Zag Sprint/Walk Back
11. 90 Degree Sprint- 1 Set Each Side
12. 100 Meter Sprint/Backpeddle
13. 50 Meter Sprint/Backpeddle

Additional Attribute Training (Choose 1)

-Sword Work

1. 100 Downward Swings
2. Draw Sword-Block-Parry-Strike- 25 Times (each side)
3. 100 Downward Swings

-Speed-Endurance

1. 15 Second Sprint/15 Second Walk
2. 30 Second Sprint/15 Second Walk
3. 45 Second Sprint/15 Second Walk
4. 60 Second Sprint/15 Second Walk
5. 90 Second Sprint/30 Second Walk
6. 120 Second Sprint/30 Second Walk
7. 180 Second Sprint/30 Second Walk

-Endurance

1. Running- 30 Minutes+10%
2. 40# Run-Carry- Until fatigued

Notes:

• For the hurdle hops, you'll keep your legs mostly straight, but with knees soft. Using as little motion as possible, hop over an 8" hurdle for listed number of reps. Rest 30 seconds between sets.
• For the Slalom Run, you'll put cones every few feet for the listed distance and you'll alternatively run through them. Rest 30 seconds between sets.
• Here is a video of some agility drills. Pick 3 and do 2 sets each. Rest 30 seconds between each drill.
• Box Up-and-Overs, you perform a box jump and then hop off the box on the other side. That's one rep. Turn around and repeat for listed reps. Rest 30 seconds between sets.
• Sprints should be 90-100% effort. The walk back is your rest period.
• For Zig-Zag sprints, you will turn at a 45 degree angle and start your sprint. On your fifth step, you will turn 90 degrees and run back toward the center line of the field or road you are on. On the fifth step of that, you will reverse and repeat this every fifth step to cut a zig-zag back and forth across the listed distance. The walk back is your rest period.
• For the last sprints, the back peddle does not have to be a sprint, but should at least be at a nice run-like pace.
• After the first part of the workout, rest 5 minutes and pick on of the attribute trainings.
• For the sword work, you can use a sword, a wooden sword, a stick, or even a sledgehammer. 
• During the speed endurance, you will not rest between sets except for the allotted time for walking. This training is designed to push your lactate threshold higher so that you can sustain a higher intensity for a longer period.
• For the endurance portion, "30 Minutes+10%" means that when you first do the workout, you will attempt to run for 30 minutes straight. When you are capable of doing this, add 10% more time to this. That means you will run 33 minutes if you can run 30 successfully, approximately 36 Minutes and 15 Seconds if you can run 33, 39 Minutes 45 Seconds if you can run the 36'15" and so on. It doesn't have to be as precise with the seconds. You can certainly round up or down to the nearest minute.
• The second part of the endurance training is done right after the first. Using any compact weight: a medicine ball, a plate, a backpack-- you will carry it with your arms however you need to and run as far as you can go without stopping. If you stop or have to drop the weight even one time, you are done for the day.
• When you pick an attribute, try not to train that attribute two workouts in a row. 

Mutou's Basic Training (KSKM)

Mutou's Karate training was built on a combination of basic technique and kata practice, as well as a high volume of sparring. I'm fairly certain, with the musculature that he possesses, that he also performed regular strength training. The main idea behind Mutou is that he has burned Karate into his soul and that means endless practicing of the basics, kata, and kumite. His bulging muscles came with time, gradually adding to his training, but the main bulk of his training should have been his Karate.

1. 25 Pull-ups
2. 50 Knuckle Push-ups
3. 100 Sit-ups
4. 150 Squats
5. Kihon- 10 Techniques at 100 Reps each side (Using makiwara, heavy bag, or in the air)
6. Kata- 100 Times 
7. Kumite- 10 x 2 Minute Rounds
8. Run 10k (6.2 miles)
9. Pick One Technique: 1000 Reps each side

Notes:

• If you need help with the exercises, you can do negative, jumping, or assisted pull-ups; you may do knee push-ups or not use your knuckles for all of them; you can start with crunches; and you can do half squats to start. You can break them into as many sets and reps as you need to in order to complete the reps or you can just cut the reps entirely. Make it work for you. 
• Pull-ups can be any grip. When you are able to do all 25 in a row, you can add weight or try to do pull-ups to your sternum instead of just under your chin. 
• For the sit-ups, you can use a decline bench or weight to make them more difficult. 
• For the squats, you can add weight to make them more difficult once you reach the 150 rep mark.
• Kihon is "basic training." You just pick individual techniques and hammer them out. 
• If you don't know any kata, you can find any number of kata online. Kyokushin, Shotokan, Goju-ryu, Uechi-ryu, or whatever style of Karate you like. Find a kata or two and practice the hell out of them.
• If you don't have a sparring partner, you may do bag work or shadowboxing. If you are sparring, try to use gloves, a mouthpiece, and headgear if you are striking to the face. Otherwise, you can go bare knuckle if you feel like you can handle it. 
• After the rest of the training, running the 10k is probably going to be more an exercise in endurance instead of how fast you can actually run it. 
• After all is said and done, maybe even a few hours later, you can pick a single technique and do 1,000 reps of it on each side. If you've never done 1,000 reps of a technique, let me tell you, it becomes very meditative and you begin to understand how you can throw the move more efficiently as you begin to tire. 
• You can always scale back any of these workouts as far as the number of reps or weights or anything.  Make things easier, so that you can do them and then you can eventually do the full version. 

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

Shinogi Kureha: The Ultimate Athlete (Grappler Baki)

This workout takes all of Kureha's attributes and throws them into a single training session. Strength, speed, endurance, flexibility-- the whole package. It is very hard, but can be scaled down. I will put the scaled version of each of the exercises in the notes.

Shinogi Kureha: The Ultimate Athlete

3 Minute Iron Cross

Then,

1. 20 Ring Pull-ups
2. 20 Ring Dips
3. 20 Handstand Push-ups
4. 20 Widowmaker Squats
5. 20 Wall Walks
6. 400 Meter Run (Meters= 400 x Round #)

--AMRAP

Notes:

• If you cannot do an Iron Cross, which is very difficult, you may start by holding yourself up on the rings for as long as possible. Eventually, you may begin to move your arms further and further out, until you are able to hold both arms completely straight out on each side of your body. 
• During the Rounds, if you fail during any of the exercises, you may not advance to the next round. Go ahead and complete whatever round you are on with full reps, but stop after the run on that round. 
• If you cannot do Ring Pull-ups or don't have rings, you can do normal pull-up or assisted pull-ups with a band or assisted pull-up machine.
• If you cannot do Ring Dips or don't have rings, you can do dips at a dip station, in between two chairs or something similar. 
• Widowmaker Squats are squats where you use a weight you would normally do 12 repetitions with and you push yourself to get 20 reps. It's going to be difficult, but you will have to rest at the top position and push through. 
• Wall Walks begin with you facing away from a wall and bending back, while walking your hands down the wall until your hands are on the ground and you are in a gymnastic bridge. You then walk your hands up the wall in the same fashion. That's one rep. 
• For the run, depending on what round you're on, it may be 400 Meters or more. The first round is 400 Meters, the second is 800, the third is 1200, the fourth is 1600 and so on and so forth. It's doubtful that you would be able to get more than two or so rounds into the workout, due to the possibility of failing on the other exercises.

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

Grappler Baki: Gaia's Basic Military Training

Gaia is a character with a split personality. His normal personality, Nomura, likes to kill, but he's not the strongest or the most skilled warrior. During combat, Nomura was captured and put in front of a firing squad. However, as fate would have it, he was rescued at the last second, but the rush of adrenaline and fear caused a split in his personality and all his hair fell out. As a result, whenever Nomura experiences an adrenaline rush, he switches to Gaia-- a warrior who controls the body's natural limit-breaker of adrenaline to push himself to whatever level of strength, speed, and awareness that the situation requires. His belief is that he does not need to put on the additional muscle mass in order to be stronger, because he can merely manipulate the level of adrenaline his body is putting out.

"Take your bulging biceps elsewhere, mister!"

Baki, however, shows him the error of his ways by stomping a mud hole in the hairless Gaia. Score one for training! Nomura, at some point, would have had to undergo military PT and, I imagine, probably still continued those exercises, since they don't really build much mass, but are good for developing basic strength and good muscular endurance, which is very important for a soldier. As such, this workout is based on general military PT.


Gaia's Basic Military Training, Workout A

1. 100 Jumping Jacks
2. 50 8-Count Bodybuilders
3. Run 3 Miles
4. Stretch- 10 Minutes

Then,

1. 5 Pull-ups
2. 10 Push-ups
3. 20 Sit-ups
4. 30 Squats
5. 40 Flutterkicks
6. 50 Mountain Climbers
7. 60 Second Plank

--5 to 10 Rounds, depending on fitness, then stretch 10 Minutes:


Gaia's Basic Military Training, Workout B

Pick one:

• Ruck Training: 25-70lbs, depending on level. 2-15 miles, depending on level. If you are just starting out, do 25lbs and 2 miles and increase either the weight OR the distance when you get stronger. If you can, you should do this in very hilly or mountainous terrain. You can increase either the distance or weight when you are able to finish the given course with the given weight at a 4 minute/mile pace. 
• Swim Training: Sets of 400 Meters, any stroke. Increase number of sets as your fitness allows. Rest 1 to 2 minutes in between sets. If you cannot swim 400 Meters without stopping, you can break it into however many sets you need to, but do not do more than 400 Meters in a workout if you cannot swim it in one go.
• Long Run Training: Run 5-20 miles at a slow, easy pace. You're going for the distance, not speed. If you're not sure if you can take it, pick 3 miles. If you're not sure you can take that, alternate jogging and walking for the distance. Obviously 20 miles is going to take a long time to get to, so increase your mileage gradually. 

Notes:

• 8-Count Bodybuilders are kind of like burpees, but a little different. 1) You squat down and put your hands on the ground next to your feet. 2) With your hands flat on the ground, shoot your feet out behind you to go into the top position of a push-up. 3) Jump your feet out into a Y position. 4) Jump your feet back together in the top of the push-up position. 5) Lower yourself into the bottom of the push-up position. 6) Push-up from the floor back to the top of the push-up position. 7) Jump your feet back in between your hands. 8) Explode from the bottom position into a jump, with hands overhead.  That's one rep. 8-Counts. Get it?
• Flutterkicks are done by lying on your back, with your hands underneath your hips and your feet about six inches off the ground. Then, you alternate your feet up and down from 6-12 inches off the ground. Up and down on each side is one rep.
• Mountain Climbers are done by placing both hands on the ground, with one foot leg bent underneath you, foot on the ground and the other leg straight behind you. Your butt is up in the air and you alternate the position of your feet. Moving each leg back and forward is one rep.
• Plank is done at either the top position of the push-up or on your forearms. Focus on keeping your abs tight and your body straight. Your butt with want to go either up or down from straight to make it easier, but focus on a straight line all the way down your spine and legs. 
• Make sure if you are going on a long ruck or a long run that you have drink water regularly, take in about 30g of carbohydrates every 30-45 minutes, and wear comfortable clothing and shoes. No matter what your level of fitness is, if you don't fuel and hydrate yourself or keep yourself comfortable, you'll end up failing a lot sooner and that's not what we're going for at all. 

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

Baki's Technique Workout- "50 Reps"

One of my very good friends and occasional training partners, James Whelan, (you can find his blog in the "Stuff I'm Reading" side panel) does this workout every now and again and I thought it was applicable to Baki, considering the type of fighter that he is and the various kinds of training that he does. This workout is solely dependent upon how many martial arts techniques you know, so it could be very short or it could be very, very long. 

This is a very important technique.

Baki's Technique Workout- "50 Reps"

1. Do 50 Reps of every martial arts technique you know on each side of your body. 
2. 50 Push-ups
3. 50 Pull-ups

Notes:

• 50 reps of every martial arts technique you know is a very tall order for some. It's also hard to define what is a "technique." A seiken or a jab or a front kick are obviously techniques, but some people would list combinations like the jab-cross or self defense techniques like "Thundering Hammers" from American Kenpo as techniques. If you have a partner, that adds another dimension and can allow for grappling and submission techniques. It's entirely up to you how in depth you want to make this workout, so choose wisely!
• It would be smart to make a list of all the techniques you know before you begin the workout, because you will not remember them all in the midst of the workout, especially when your brain is telling you to quit out of boredom or fatigue. 
• 50 push-ups and pull-ups at the end of the workout may also be difficult due to fatigue. 
• My friend says that this workout takes him around 4 hours to complete so keep water and a carb source, like a sports drink or gel with you to keep yourself going. 

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

Nishi's Weight Loss Training (Ashita no Joe)

In Ashita no Joe, Nishi is Joe's training partner and the only other member of Danpei's gym. He starts out as an overweight boxer with a mediocre record and a penchant for midnight snacking. However, over time, he gets into the grind and really pushes himself, dropping weight and getting into a much better weight class, where he is able to shine. This workout is based on the training that we see Nishi do to drop weight.

"You mean I can't eat two bowls of udon at midnight and lose weight?!"

Nishi's Weight Loss Training

Do all three exercises in any order:

1. Jump Rope- 30 Minutes
2. Running- 30 Minutes
3. Shadowboxing- 30 Minutes

Notes:

• This is a very simple workout, but it will really push your endurance. 
• The good thing about this workout is that you can change it around to work yourself differently. Shadowboxing is a different experience after jumping rope and running, the same as pushing your run after the rope jumping and shadowboxing.
• If you are out of shape, you can walk or do walk/jog intervals during the run and take short breaks in the jump rope and shadowboxing sessions. 

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

Battle Club: Wrestling Club Training Camp

Battle Club is a crazy, over-the-top manga about high school amateur wrestling. It's not for kids, considering there is some nudity and sexual themes, but it's got some pretty good moves in it (some realistic and some not). Early on, the characters go to a beach training camp where they ended up doing some hard training and one of the girls on the team suplexes a shark.

A shark.

Just let that sink in for a second. In any case, here's the workout!

Battle Club: Wrestling Club Training Camp

LEVEL ONE

1. Swim 500 Meters w/10# swim weights
2. Rest and stretch 10 Minutes
3. Swim 500 Meters w/10# swim weights

If you fail to swim either of the 500 Meters without stopping, you must do 100 Push-ups.

LEVEL TWO

1. Swim 1000 Meters w/10# swim weights
2. Rest and stretch 10 minutes
3. Swim 1000 Meters w/10# swim weights

If you fail to swim either of the 1000 Meters without stopping, you must do 500 Push-ups.

LEVEL THREE

1. Swim 5000 Meters w/10# swim weights
2. Rest and stretch 10 Minutes
3. Swim 5000 Meters w/10# swim weights

If you fail to swim either of the 5000 Meters without stopping, you must do 1000 Push-ups

LEVEL FOUR

1. Swim 10,000 Meters w/10# swim weights
2. Rest and stretch 10 Minutes
3. Swim 10,000 Meters w/10# swim weights

If you fail to swim either of the 10,000 Meters without stopping, you must do 5000 Push-ups

Notes:

• This is a very difficult and insane workout. You might be able to do the first level, but the second level will probably get you if you aren't a competitive swimmer. 
• You may use any stroke you like to swim the distance, so the positive part is you can do the backstroke when you get tired. 
• You can do any hand position for the push-ups. 
• This is a serious endurance workout, so take your time with it and be patient. 

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