Evolving the Dempsey Roll (Hajime no Ippo)

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

Evolving the Dempsey Roll

Morning

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

4-6 Hours Later

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

Notes:

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

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

Super Mario Workout (Submission)

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

Super Mario Workout (Submission Version)

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

Notes:

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

Super Mario Workout (Real Anime Training Version)

1. As many rounds in 6 minutes as possible

-Sprint 100 Yards

-10 High Jump Squats

Rest 5 Minutes

2. 21-15-9 Reps

-24" Box Jumps

-Sledgehammer Swings to tire

Rest 5 Minutes

3. Jump and Pull Climb- 5 Minutes

4. Practice Gymnastics- 10 Minutes

Notes:

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

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

Sledgehammer Edit

Kaio-sama's Training
Added some stuff about sledgehammers.

Ultimate Anime Training Montage

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Enjoy!

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!

Delays

Sorry for recent delays, guys. A lot of crazy stuff on my end and busy, busy schedule. In other news, I'm toying with a new Real Anime Training project that I think you guys will enjoy. I'm putting some research and time into in right now, so hopefully that will turn out well.

Looking to post a workout for you guys tomorrow, so until then, good luck and train hard!

One Piece: Zoro's Training

In One Piece, if anybody trains, Zoro trains. He is always doing something and he borders on the ridiculous with how much effort he puts into things, even when he's injured. He's always looking to get stronger and will do anything to become the World's Greatest Swordsman. This training gets relatively complicated, so I broke it into levels, so that you could build up to it.

One Piece: Zoro's Training


LEVEL ONE

1. Run 2 Miles (Goal: 14 Minutes)
2. Alternating Cable Chest Press- 100 Reps Each Side with 20lbs (2lb weight in mouth)
3. Horse Stance (10lb weight in mouth)- 5 Minutes
4. Handstand Practice w/Wall Support- 2 Minutes Total
5. "Sword Work"- 30 Minutes

LEVEL TWO

1. Run 2 Miles with 1/4 Bodyweight (vest or backpack) 
2. Alternating Cable Chest Press- 100 Reps Each Side with 50 lbs (2lb weight in mouth)
3. Horse Stance (20lb weight in mouth)- 5 Minutes
4. Dumbbell Levering, Front- 30 Reps Each Side with 10lbs
5. Dumbbell Levering, Side- 30 Reps Each Side with 10lbs
6. One Arm Barbell Curls- 3 Sets of 5 Reps Each Side with 45lb Barbell (Work up to it if needed.)
7. Freehand Handstand- 2 Minutes
8. 10 Handstand Push-ups w/ Wall Support
9. "Sword Work"- 30 Minutes

LEVEL THREE

1. Run 2 Miles with 1/2 Bodyweight (vest or backpack or partner)
2. Alternating Cable Chest Press- 100 Reps Each Side with 100 lbs (2lb weight in mouth)
3. Horse Stance (30lb weight in mouth)- 5 Minutes
4. 20 Jump/Spin Squats
5. Dumbbell Levering, Front- 30 Reps Each Side with 20lbs
6. Dumbbell Levering- 30 Reps Each Side with 20lbs
7. One Arm Barbell Curls- 3 Sets of 5 Reps Each Side with 70lb Barbell 
8. 10 Freehand Handstand Push-ups
9. "Sword Work"- 30 Minutes

LEVEL FOUR

1. Run 2 Miles with Bodyweight (vest/backpack/partner)
2. Alternating Cable Chest Press- 100 Reps Each Side with 150lbs (2lb weight in mouth)
3. Horse Stance (50lb weight in mouth)- 5 Minutes
4. 50 Jump/Spin Squats
5. Dumbbell Levering, Front- 30 Reps Each Side with 30lbs
6. Dumbbell Levering- 30 Reps Each Side with 30lbs
7. One Arm Barbell Curls- 3 Sets of 5 Reps with 100lb Barbell
8. 20 Freehand Handstand Push-ups+ (see notes)
9. "Sword Work"- 30 Minutes

Notes:

• The other One Piece workouts don't necessarily have levels, but are adapted to your level of fitness and can be extremely tough in and of themselves. This one is just the same-- it gets absolutely insane as far as the level of strength and endurance required to complete the upper levels. 
• You shouldn't advance until you are able to complete each level on three separate occasions. 
• For the first level of the run, you just need to complete the two miles in 14 minutes or less. After that, when weight starts to be a factor, the 14 minute or less goal still stands. It is difficult and you may not be able to advance, but it is better to be conditioned to the weight before trying to advance to quickly and injuring yourself. 
• Alternating Cable Chest Press is done while standing. There should be two separate cables that you care pulling from and you merely press the weight away from your body. You can also use bands if you like. 
• For the 2lb weight in your mouth, I don't really recommend a dumbbell, so here's what you can do. Take a six or seven inch piece of 1/4" or 3/8" PVC pipe, thread a durable rope through it, and tie a weight to the other end. A piece of the rope should be coming out either side, so the weight pulls straight down and not to either side.If you don't feel comfortable doing this portion, you can put the weight on your back like a back squat or on your front delts like a front squat.
• The horse stance should be more of a "Squat Stance", perhaps even a "Sumo Stance," with your feet turned a little ways out and your knees in line with your toes. To hold this weight, since it is a little heavier (or a lot heavier, depending on the level), I recommend using a thick towel to bite down on, as it will be less likely to hurt you by breaking or putting hard pressure on your teeth.  
• You need to be able to hold the first level handstand for the whole two minutes without stopping. The second level needs to be the same in the freehand handstand and all 10 reps of the supported handstand push-ups should be done in one set. Same goes for the freehand handstand push-ups in level three. Once you reach 20 freehand handstand push-ups in level four, you can start to add weight in the form of ankle weights or a weighted vest. You can also opt to do more reps. 
• "Sword Work" is kind of an open term. You can actually practice with a wooden sword (or two... not sure if three is a good idea) or you can just practice your own martial art. You can work on individual techniques, shadow spar, or spar with a partner. Always remember to be safe and use the necessary safety equipment. Also, try not to hit your partner with a wooden sword unless you're wearing Kendo gear... teeth don't grow back.
• We've covered dumbbell levering previously, but here's a refresher. Remove the weights from one end of a dumbbell and then use that space as a handle. For front levering, extend the weight forward as far as you can and then flex your arm, bringing the weight back to an upright position. For side levering, the dumbbell moves in an arch as you turn your hand from one side to the other. 
• One arm barbell curls are exactly what they sound like. Place your hand in the very center of a barbell and complete a curl using full range of motion. Which means full extension of the arm at the bottom and complete contraction at the top. If you need to work up to a 45lb bar (which you probably will) you can use a lighter barbell (like one normally used for curls) and work your way up to a 45lb bar (like one normally used for bench press). 
• This workout is meant to be extreme. I'm sure there are people out there capable of doing the fourth level with relative ease, but we are concerned with building strength/fitness and not necessarily already having it, although I am confident that level four should be taxing enough for just about anybody. 

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

(P.S.- I'm still accepting workouts for other anime if you feel like submitting them. Credit will be given. :D )