Ashita no Joe- The Juvenile Prisoner's Boxing Routine

After Joe's prison boxing match, the other prisoner's decide that they want to step in the ring, as well. The Warden agrees, since it seems like it will be something into which the boys can channel their energy. So, Danpei (Joe's trainer) shows the young delinquents how to train and the juvenile prison begins to prepare for a boxing tournament, where there will be representatives for each cell block fighting under amateur rules. These routines are based on the general training for the juvenile prisoners.

The Juvenile Prisoner's Boxing Routine

Workout A

1. 25 Push-ups
2. 50 Sit-ups
3. 50' Duck Walk
4. 10 Minutes Jumping Rope
5. 5 Minutes Shadowboxing
6. 1 Minute Each: Seated Hamstring Stretch, Butterfly Stretch, Side Bend Stretch

Workout B

1. Dumbbell Overhead Press- 3 x 15 Reps
2. Dumbbell Side Bends- 3 x 15 Reps
3. 3 x 3 Minutes Shadowboxing
4. 3 Minutes Bag Work
5. 3 Minutes Sparring
6. Medicine Ball to Abs- 15 Reps
7. 50 Bicycle Crunches

Notes:

• These are very simple and easy workouts, because the prisoners were all just beginning training. They didn't have very long to prepare for the fights, so these routines would be sufficient for getting them used to moving their bodies. 
• The Duck Walk (in a few different variations) can be seen here, here... and here.
• These are great beginner's boxing workouts, because they introduce you to a lot of things, while simultaneously not pushing any one thing too hard. 

I hope you enjoy this one. Until next time, good luck and train hard!

Spartan Race Motivational Video 2012

Check this out.

Fitocracy

If any of you guys have a Fitocracy account, you can follow me under the name RealAnime. I've only had the account for about a month and half, but it's a really cool way to track your workouts AND see where your fitness is at, because you level up according to the amount of work you put in.

There's also a group for Real Anime Training, where we'll have challenges and stuff. Hope to see you there. Will be posting a couple of workouts over the weekend for you guys, too!

Ashita no Joe- Joe's Prison Yard Training

This workout mimics Joe's work in the prison yard, as well as the extra limits he placed on himself in order to make himself stronger during his normal work. It's pretty tough if you're not used to manual labor, but it will definitely have good results. 

Joe's Prison Yard Training

1. Hand Digging- 30 Minutes
2. Pulling Weeds with 2 Fingers- 30 Minutes
3. Moving Stones by Hand (25 yards)- 1,000lbs
4. One Arm Pick-ax/Hoe Swing- 100 Yards

Notes:

• This is, of course, a very simple workout, but it is designed to toughen the muscles and the skin of your hands and wrists. It's necessary to have a strong wrist in order to be able to deliver a powerful punch. If your wrist is weak, no matter how much power you are able to generate, it won't properly transfer to your target. 
• Try to pick softer ground to dig at the very beginning of your training. You'll want to stop at about 6 inches in depth and dig in more of line, like you're plowing with your hands. 
• Pulling weeds with two fingers may not seem like a big deal, but it's a lot harder than it seems, especially when you do it for extended periods. Ideally, you shouldn't wear gloves during this, but do so if you must. (For instance, your hands are cut or already raw.)
• If you don't have stones to move by hand, you can use weights or logs or sandbags or whatever you have. Whatever the weights of the objects,  you'll carry them (no dragging) any way you like from point A to point B, which is 25 yards away. The lighter the objects, the more trips you'll make and, vice versa, the heavier the objects, the less trips you'll have to make. 
• Be very careful swinging the a pick-ax or a hoe with one arm. If you are unable to effectively swing it with one hand, try it with two until you get stronger. The depth of the trench should be about 6 inches deep and 100 yards long. 
• If you are unable to complete the whole workout, stop whenever you are tired, or scale the workout back (1/2 the amount of time, 1/2 the amount of weight, or things like that).

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

Naruto Ninja Movement 2.0- Workout #10

Naruto Ninja Movement 2.0- Workout #10

Climb 100ft of Rope Total, then

1. 10 Burpees (Push-up and Jump)
2. Run 400 Meters

--AMRAP, Add 10 Burpees every round. 

Notes:

• If you have 10ft of climbing space on your rope, climb it 10 times. All-in-all, you just need to cover all 100ft before moving on to the rest of the workout. Wear gloves for your hands if you need to prevent rope burns or torn hands.
• If you do 5 Rounds, your rounds will be like this: 1st- 10 Reps, 2nd- 20 Reps, 3rd- 30 Reps, 4th- 40 Reps, 5th- 50 Reps. Therefore, after 5 Rounds of this workout, you would have done 150 Burpees.
• When you cannot complete a set of Burpees or cannot run anymore, the workout is over. 
• There is no rest in between rounds.

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

Updates

After some application of some of the training in the Hajime no Ippo Training Program, I have made some adjustments to Phases 2 through 6. I added a set of MAX Push-ups and Sit-ups twice a week, so you guys won't end up losing any of your hard-earned muscle from the first Phase.

Thanks, guys!

Request: Mulan's Training (AKA: The "I'll Make a Man Out of You" Workout)

I got a request for a workout based on Mulan's training and I though, "Why the hell not?!"

Mulan is a legendary figure from ancient China and the subject of a number of poems and stories, as well as a Disney movie.

Somebody's about to catch a beat down.

Mulan becomes an amazing warrior, but like any good warrior, she needs a training montage and that's where this workout comes in. Really hope you enjoy this one!!

Mulan's Training (AKA: The "I'll Make a Man Out of You" Workout)

1. 30 Minutes Martial Arts Practice
2. 10 Minutes Blocking Practice (Strikes or Tennis Balls)
3. 10 Minutes Dodging Practice (Strikes or Tennis Balls)
4. 3 Mile Hike/Trail Run with 20lb Weighted Pole on Shoulders*
5. 10 Minutes Sparring Practice
6. 20 Minutes "Breaking" Practice/Body Conditioning

Notes:

• The martial arts practice can be reps of techniques, shadowboxing, bag work, mitt work, forms,  two-man sets, or weapons practice. 
• Use whatever blocking techniques you have for the blocking practice, but your primary goal is to  deflect or stop the incoming attack (or tennis ball) with an arm/hand or leg/foot.
• In the dodging practice you can stand against a wall or run around while your partner throws tennis balls at you. Alternatively, you can merely practice dodging incoming blows by swaying, bobbing, weaving, using your footwork, jumping, or any other movement. 
• Reference the video for an example of the Weighted Pole. You could also use a backpack or a weighted vest.
• Sparring can be No-Contact Sparring, Light to Full Contact Sparring, a two-man set, point sparring, grappling, or mixed sparring. If you're doing an kind of contact, it's better to wear gear for safety's sake, since it's just practice.
• For "Breaking" or Body Conditioning you can use an Iron Palm Bag, an Iron Claw Bag, do 3-Star Training on a pole or tree, hit a canvas bag, hit a hard heavy bag bare-handed, use a body-conditioning bar, or actually practice breaking pine boards or concrete blocks. Whatever you do, start slow and remember that this kind of training takes a long time, because bone hardens very slowly.

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