Random Training with James Shiba: Workout #3

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

Morning

• Run 10 Miles

3-4 Hours Later

Conditioning (Pick Two) for 1 Hour:

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

Boxing for 1 Hour (pick any number):

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

Other Cardio for 1 Hour (pick one):

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

Notes:

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

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

Random Training with James Shiba- Workout #2

Here's the second workout! Sorry for the delay. I was without my computer for a few days.

Random Training with James Shiba- Workout #2 (Circuits and Intervals)

Morning

• Run 3 Miles, with 7 Sprints Throughout

2-3 Hours Later

1. Upper Body Push (See notes for examples of exercises in this workout)
2. Abs
3. Cardio
4. Upper Body Pull
5. Abs
6. Cardio
7. Legs
8. Abs
9. Cardio
10. Multi-Joint Movement
11. Abs
12. Cardio

-30 Seconds per Exercise, 3-5 Rounds Total. (1-2 Minutes Rest Between Circuits). 

2 Hours Later

HIIT on one (30 Seconds All-out Effort, 30 Seconds Moderate Effort):

• Heavy Bag Work
• Mitt Work
• Shadowboxing

(NOTE: There is no set round limit for High Intensity Interval Training, but most people should not be able to do more than 4 rounds of this without having to stop due to the all-out nature of the training. Highly conditioned people can handle more, but if you're doing "HIIT" for 20 minutes, you're not doing it right.)


Notes:

• You'll want to set up your circuit in advance in order to be able to transition through your exercises in time. It's probably good to use only one or two pieces of equipment each time you do the workout, so stuff isn't everywhere. One time you can use Barbells and Dumbbells and another you can use a Pull-up Bar and Dip Bar and, on another, Kettlebells and Sandbags. Be creative.
• Upper Body Push would be things like various types of Push-ups, Dips, Handstand Push-ups, overhead presses, Bench Press, etc. 
• Abs would be things like Crunches, Sit-ups, Decline Sit-ups, Hanging Sit-ups, Bicycle Crunches, V-Ups, Hanging Leg Raises, Twists with a weight, Medicine Ball Slams, etc. 
• Cardio would be things like Jumping Jacks, Running, Shadowboxing, an Exercise Bike, an Arm Bike, an Indoor Rowing Machine, Sled Drags, etc. Things that are generally deemed "cardio."
• Upper Body Pull would be things like various types of Pull-ups, Rows, Rope Climbing, Biceps Curls, etc. 
• Legs would be things like Squats, Deadlift, Lunges, Box Jumps, Tuck Jumps, Leg Press, Leg Curls, Leg Extensions, etc.
• Multi-Joint Movements would be things like Burpees, Kettlebell Swings, Snatches, Clean and Press, Squat Cleans, Olympic Weight Lifts.
• Example Circuit: Push-ups, Sit-ups, Sprint, Upright KB Rows, Crunches, Rowing, Walking Lunges, Medicine Ball Twists, KB Swings, V-Ups, Sprint

That's all for today! Hope you guys like these so far! Until next time, good luck and train hard!

Random Training with James Shiba- Workout #1

In History's Strongest Disciple Kenichi, the boxer character, Takeda, trains with the Master of Practical Boxing, James Shiba. In a conversation between Shiba and Akisame (the Jujitsu Master), Akisame remarks how random Shiba's training methods are. That's not necessarily a bad thing, though, because he sculpts Takeda into one of the strongest fighters in the Shinpaku Alliance.

The training methods in these workout are from old-time boxers conditioning routines such as Jack Dempsey, Jack Johnson, and Freddie Welsh and from modern boxers, such as Manny Pacquiao and Floyd Mayweather.  I imagine Shiba would be versed in a variety of training methods and takes great pleasure in beating them into Takeda's body. These workouts can be very, very difficult and I would recommend scaling them down as necessary (1/4, 1/2, or 3/4 of prescribed).



Random Training with James Shiba- Workout #1 (Calisthenics and Skill Work)


Morning

• Run 5 Miles (squeezing tennis ball in each hand or holding a brick in each hand)

3-4 Hours Later

1. 50 Pull-ups
2. 100 Push-ups
3. 200 Sit-ups
4. 300 Hindu Squats
5. 3 Minute Neck Bridge
6. 20 Minutes Jumping Rope
7. 3 x 3 Minutes Shadowboxing
8. 3 x 3 Minutes Heavy Bag Work
9. 3 x 3 Minutes Speed Bag Work
10. 3 x 3 Minutes Mitt Work
11. 3 x 3 Minutes Footwork Practice
12. 3 x 3 Minutes Sparring 
13. 500 Crunches or Bicycle Crunches

Notes:

• Keep in mind that practical boxing is boxing with no rules. You can hit your opponent anywhere, as long as it's with your knuckles, so practice with that in mind. It's boxing for real fighting. However, when you are sparring, it's probably best if you don't hit your partner in the groin or the spine or things like that. 

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

Naruto Ninja Movement 2.0- Workout #8

This is one of my old stand-by workouts that I do when I get bored.


Naruto Ninja Movement 2.0- Workout #8


Run 5 Miles. At every 1 Mile do:

• 30 Push-ups
• 30 Sit-ups
• 30 Squats

Notes:

• It make a big difference cardio-wise doing the bodyweight exercises in the midst of the 5 miles. It's a lot different than doing the exercises before or after the run. 
• OPTIONAL: You can also wear up to a 25lb weighted vest during this workout. 

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

Real Anime Training Demonstrations: Miscellaneous Wood Chopping

More videos!!

Real Anime Training Demonstrations: Hermit's Training- Arm Swings

Exercise demonstration for Hermit's Training.

I know some of you have been waiting a while for this and I appreciate your patience. I'll be better about posting videos.

Naruto Ninja Movement 2.0- Workout #7

Adapted from a workout on this site.


Naruto Ninja Movement 2.0- Workout #7


Warm-up:

1. Jog 1 Mile
2. 15 Burpees

Then,

1. 100 Meter Sprint
2. 30 Seconds Push-ups
3. 30 Seconds Pull-ups
4. 30 Seconds Dips

--5 to 10 rounds, depending on your fitness. No rest between rounds. 

Notes:

• This is a serious conditioning workout for some of the basic movements to clear obstacles. If you are unable to complete even 5 rounds of the workout, just complete as many as you can and build it up over time.
• The jog is a jog. Not a run. Pace at about a 10 minute mile or slower.
• It can take anywhere from 10-30 to complete the 100 Meter Sprint, depending on speed and fatigue during the workout, meaning that the workout's maximum time would probably run around 15-20 minutes. That with the warm-up, will put your time somewhere in the realm of 25-30 minutes, which would be shorter than the majority of mud runs or obstacle courses, but probably more intense.

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