Sena's Basic Training (Eyeshield 21)

In Eyeshield 21, Sena is beyond frail, but he has ridiculous speed from being an "errand boy" for so many years. Because of this, he gets roped into playing for the American Football team in his high school. The training he undergoes at the beginning of the series is very simple, mostly because of his lack of ability to do anything other than run really fast. 

Here's the workout.

Sena's Basic Training (Eyeshield 21)

1. Jog- 5 Minutes
2. Crossover Step with Agility Ladder- 30 Times Each Direction
3. 40 Yard Dash- 3 Sets
4. Pushing- 3 x 30 Yards (1 Minute Rest Between Sets)
5. Bench Press- 3 x 10 Reps (1 Minute Rest Between Sets)
6. 40 Yard Agility Dash- 5 Sets (1 Minute Rest Between Sets)
7. Run and Catch- 5 Sets

Notes:

• An agility ladder is laid flat on the ground and each step goes in between two rungs of the ladder without skipping a space. You'll move laterally with your steps, crossing one foot in front of the other. Moving laterally is important to becoming more agile. 
• You'll really have to push yourself in the 40 yard dash. It's all about acceleration. You need to be fast RIGHT NOW. You don't have time to get in a groove or build up speed.  So, think about exploding off the line, dig in, and run as fast as you can!
• For pushing, it's best if you had an actual American Football sled, with the pad on it, but if not, you can push against a weight sled or even some larger tires. 
• On your bench press, the amount of weight you pick should be so that the first two sets are build-ups to the last set and on the final rep of your final set you are pushing as hard as you can. 
• The 40 Yard Agility Dash- You sprint your 40 yards and immediately turn around and sprint back. That's one set. 
• The Run and Catch is very simple. You run out ahead of someone with a football and have them throw it so that you have to turn around and catch it. This will help with your hand-eye coordination and agility. 

That's all for today. Hope you guys enjoy this workout, since it's a little bit different. Until next time, good luck and train hard!

Tumblr

Don't remember if I told you guys this or not, but we have a Tumblr now.

http://realanimetraining.tumblr.com/

Retsu Kaioh's Training- Part 10

It's been a while, so here's some more training from the great Kung Fu Master, Retsu Kaioh.

#26: Exercise "Pipa" (Pipa Gong)- This is a very specific training for the outsides of your fingertips and nails. The training develops what the author refers to as "flicking force" of the fingers. The name of the exercise is given after the "Pipa" or Chinese guitar and comes from the similar flicking motion used to play upon the strings. You must train all four of your fingers in order to gain this skill and must do so on a regular basis. The author talks of a recipe to create a hard object to flick. However, it seems a little much given today's accessibility to materials, so you could just put some quick-set concrete into a bag and let it set up to give you something to train on. The training method is thus:

You will take turns flicking the bag with each of your four fingers, starting with your forefinger and ending with your little finger and repeat the process until you have gone through it 108 times over the course of a day. The author says that after three years of training your finger flicks will be extremely powerful and actually capable of causing internal harm and, in some cases, death. While I find the death portion just a tad exaggerated, I do think that it would definitely give you a stronger finger flick and harder fingers. The author warns against the abuse of this skill because, "two fingers" can wound your opponent in such a way that he will not recover.

#27: "The Pole of a Falling Star"-  This is a very simple training method. You dig a hole for a thick bamboo trunk, approximately 10-12 inches in diameter and wrap the pole lightly with a thick hemp rope. After you do this (I imagine all the way up and down the length of the pole, which I also imagine must be at least your height), you will strike it in every way that you can think of with every part of your body. Every kick, punch, elbow, knee, headbutt, hip or shoulder strike, body check, palm strike or push that you have in your arsenal and probably some you just make right the hell up on the spot.

The author says that if you neglect no part of your body, in three years you will have built a body of iron. The initial stages of the training will hurt, but it should subside after some time in practice.

#28: "Poles of Plum Bloom"- This training method is actually also the base requirement for another skill called "Flinging on the Cornice and Climbing the Wall." The training uses poles and seeks to develop balance, lightness of the body, and jumping ability, as well as training your eyes and perception of distance. The first stage is very simple. All that is required is that you paint "Plum blossoms" on the ground at a distance of about 2 and a half to 3 and a half feet apart. There will be five circles about four inches across and spaced about a foot apart in the arrangement of a flower. You will have multiple groups of these "flowers" in the distance of 2 and a half to 3 and a half feet apart and the groups of circles will be numbered as well as the circles themselves. For instance, "Blossom two, pole one" as the author puts it.

One of the poles on each of the blossoms will be marked as a "false pole" and should not be jumped upon. The training is accomplish better if you have someone to tell you to leap from one pole to another on each of the blossoms. When you step on a "pole," the big toe of your foot should be in the exact center of it with no deviation to one side or the other. When this becomes simple, you can actually graduate to using real poles, but it is much, much more difficult. You will fall. A lot. It is inevitable. When you start the second stage, be easy and begin with just walking the four poles of a single "blossom" and when you get better you can move to eight poles of two "blossoms" and continue in this manner. Do NOT start this training until you have completely mastered the first stage on the ground. You should be able to move quite easily across the painted poles, before even considering the next stage.

The poles themselves will be made of hard wood of about 3 and a half to 4 feet in length. You will dig to place the poles where you originally painted them for your first stage of training. The poles will stick out of the ground about twenty inches or so. The top of the poles must be flat and completely level. The false pole will be about 1 and a half to 3 inches out of the ground. With time, (when you can freely move across the poles) you can raise the height of the poles and even carry heavy objects or wear weights while training. When you have trained diligently for 3 years, you should have amazing agility on your feet and greatly improved body control. You may also cross train by walking on bricks standing up long-ways, but the author says that poles are the best.


That's all for today. Hopefully, you guys enjoyed these three additional Shaolin Arts. Until next time, good luck and train hard!

Hajime no Ippo - Hearts on Fire AMV

Can't remember if I posted this before or not. If I did, it deserves a re-post. :D

In an AMV mood. Will pick back up with workouts soon!

Kung Fu music video-Training 'Drunkenmaster'

I forgot about this. This album is great. Look up Juice Lee. You'll be glad you did.

Tenacity for Ten Rounds (Hajime no Ippo)

In his next bout, Ippo goes up against a veteran, with around 30 fights under his belt. According to Coach Kamogawa, this is to be Ippo's last fight before he battles Miyata. Ippo was originally not focusing on the this match, until Date brought to Ippo's attention that this particular fighter Take Keiichi, has a wealth of experience and a history of being able to wear fighters down, because he is notoriously difficult to knock out. After that conversation, Ippo kicks it into high gear for the next month to build the stamina to punch continuously for 10 rounds straight.

Tenacity for Ten Rounds




Morning

• 3 Mile Run, 7 Sprints Throughout (Shadowbox for 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

-OPTION 1

• 20 Push-ups
• 20 Sit-ups
• 20 Squats

--10 Rounds OR

-OPTION 2

• MAX One Arm Push-ups (Each Side)
• MAX Decline Sit-ups
• MAX Jumping Hindu Squats 

--5 Rounds, then

• 10 x 800 Meter Sprints (Goal: < 3 Minutes/sprint)
• 5 x 100 Meter Hill Pushing
• 2 Mile Run with Tire(s)
• 3 x 3 Minute Rounds Mitt Work 
• 3 x 3 Minute Rounds Heavy Bagwork
• 3 x 3 Minute Rounds Shadowboxing
• 10 x 3 Minute Rounds Mitt Work
• 10 x 3 Minute Rounds Heavy Bagwork 
• Neck Bridging- 3 Minutes
• Horizontal Sledgehammering- 100 Strikes Left, 100 Strikes Right
• Vertical Sledgehammering- 100 Strikes Left, 100 Strikes Right, 100 Strikes Together

Notes:

• This is very similar to the last workout, except for those two little 10 Rounders thrown in there. You can use your normal pace for the 3 Rounders, but on the 10 Rounders, I want you to focus on going non-stop. Don't think, just punch. 
• Once again, like last time, this stuff is getting ridiculous. So, on that note, I am currently developing a plan for you guys to build up to this level. Ippo is one of those series that you can't really pick a workout and just do it-- you need to have the foundations built from the earlier training in order to complete or succeed in the later training.

I have been really, really busy recently, so I apologize for the delay. However, like I said, I have been working on a pretty cool project that I think you guys will enjoy. I am currently modifying my own training for the project as well. I really hope you guys enjoy it, when it's done. 

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

Bowling King- Shautei Lei's Basic Training

Shautei Lei, a kid with an enormously strong left arm and a knack for bowling (although he doesn't know it) takes up the sport to help the girl he like and has some hilarious matches against various professional bowlers. Eventually, Shautei Lei ends up being drafted by a rich tycoon and is trained by two world-class bowling coaches.  They put him through training specifically designed to make his lower body stable and able to effectively utilize the power of his left arm.

This is enormously leg intensive, so you probably shouldn't do it in conjunction with any other hard leg day.

Shautei Lei's Basic Training


Morning
-Run 30 Minutes
-Walk 5 Minutes
--As Many Rounds As Possible, Max Time 4 Hours

4-6 Hours Later
-Static Half Squat- 30 Minutes (Count times you fall, less times equals better score)
-Practice bowling at least 2 games.


Notes:

• I realize this workout is a bit much for basic training, so you are more than welcome to scale it down. If you are done after 30 minutes of running-- then stop. Pick up with the rest of the workout after the prescribed rest period. 
• Really focus on recovery during the walking periods: breathe deep and move your upper body around to loosen up. 
• The Static Half Squat is kind of like standing in a horse stance, but instead you'll take a basic air squat, go half way down (where the tops of your thighs are about 45 degrees with the ground) and hold it for as long as you can. Whatever you do, don't come up. You can fall all day long, just don't come up from the position. The point is to train yourself to absolute failure.
• The running combined with the static squat stance will help to build stability in your lower half. Also, don't expect to do much the next day. :D
• You are welcome to bowl as many games as you like at the end of the workout, but do at least two, so you can see what it's like to toss the ball when your lower body is completely trashed. 

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