Wednesday, March 31, 2010

Shinogi Kureha's Endurance Workout

Why so many workouts for one character when he's not even the main character?! Well, that's because he's the Ultimate Athlete and if anybody should have this many workouts besides Baki, it's this guy (and Oliva, but we're not there yet). Apart from boasting the incredible athletic power and speed, Shinogi Kureha also possesses the endurance of a marathon runner. That's absolutely incredible, because of the sheer size of the man. Normally, when you see marathoners, they are not exactly the picture of strength. That's because their bodies have adapted to run long distances: shedding excess body weight, strengthening slow-twitch fibers, while minimizing the growth of muscles not necessary for running those long distances.

Kureha punches that concept right in its face. By training all aspects of fitness, he has managed to take the best of all worlds and combine them in his body. Next up, the endurance workout.

Shinogi Kureha's Endurance Workout
(Note: This is a gradual build-up and these are long workouts.)
  1. Level 1: Run 3 miles, then walk for 1 mile. If you failed to run the whole 3 miles, bear crawl 50 yards at end of workout. Goal Time: 31 minutes, 30 seconds
  2. Level 2: Run 5 miles, then walk for 2 miles. If you failed to run the whole 5 miles, bear crawl 50 yards at end of workout. Goal Time: 52 minutes, 30 seconds
  3. Level 3: Run 7 miles. If you failed to run the whole 7 miles, bear crawl 50 yards at end of workout. Goal Time: 1 hour, 13 minutes, 30 seconds
  4. Level 4: Run 10 miles. If you failed to run the whole 10 miles, do 2 sets of 50 yard bear crawls with one minute rest in between. Goal Time: 1 hour, 45 minutes
  5. Level 5: Run 12 miles. If you failed to run the whole 12 miles, do 2 sets of 50 yard bear crawls with one minute rest in between. Goal Time: 2 hours, 6 minutes
  6. Level 6: Run 15 miles. If you failed to run the whole 15 miles, do 2 sets of 50 yard bear crawls with one minute rest in between. Goal Time: 2 hours, 37 minutes, 30 seconds
  7. Level 7: Run 17 miles. If you failed to run the whole 17 miles, do 3 sets of 50 yard bear crawls with one minute rest in between. Goal Time: 2 hours, 58 minutes, 30 seconds
  8. Level 8: Run 20 miles. If you failed to run the whole 20 miles, do 3 sets of 50 yard bear crawls with one minute rest in between. Goal Time: 3 hours, 30 minutes
  9. Level 9: Run 23 miles. If you failed to run the whole 23 miles, do 3 sets of 50 yard bear crawls with one minute rest in between. Goal Time: 4 hours, 1 minute, 30 seconds
  10. Level 10: Run 26.2 miles. If you failed to run the whole 26.2 miles, do 4 sets of 50 yard bear crawls with one minute rest in between. Goal Time: 4 hours, 35 minutes

Notes:

  • This will take a long time, especially if you are doing other Real Anime Training workouts.
  • Your walking for the first couple of levels is not part of your time.
  • Your Goal Time is the time required for you to move on to the next level. Level 10's Goal Time is merely a recommendation of your time if you've been following the program up to this point. A time better than this is great, but just completing the marathon distance is incredible.
  • It is not advised to do this workout every day. This workout is designed to push your endurance limits and should be mixed in with the other Real Anime Training workouts or your own workouts. For instance, your training for a week could include Ippo's Basic Training, Goku's Gravity Room Workout, Hanayama's Training, and this workout. Don't worry about losing your ability to run, because you'll be running in other workouts, albeit not as long.

That's all for today. Good luck and train hard!

Monday, March 22, 2010

Shinogi Kureha's Speed Workout

Apart from world class strength, Shinogi Kureha also possesses the speed of a world-class sprinter, allowing him to run circles around his opponents. One moment he's on the other side of the ring, the next, he's punching you in the face. Developing this sort of speed requires diligent and rigorous training. So, let's get started! Remember to stretch after your warm-up.

Shinogi Kureha's Speed Workout

  1. 5 Minute Light Jog
  2. 4 x 40 Meter Sprint
  3. 3 x 50 Meter Sprint
  4. 2 x 100 Meter Sprint
  5. 200 Meter Sprint
  6. 400 Meter Sprint
  7. 40 Meter Carioca Sprint (both sides)
  8. 40 Meter Backward Sprint
  9. 5 Minute Light Jog

Notes:

  • It will be difficult to complete this workout if you are not in some measure of shape, so start at the top and do as much as you can and then STOP. You don't want to pull something or drop dead because you sprinted straight into cardiac arrest.
  • After each set of sprints, walk back the distance you sprinted. When you get back to the start, turn around, take a couple of slow, deep breaths and then GO!
  • In between different types of sprints, take a short rest to catch your breath and ready yourself for the next go round. So, after the 40 meter sprints are done, let your breathing return to almost normal and then do the 50s and so on.
  • Push yourself on every set. It's called sprinting for a reason. You need to be going all-out on every sprint.
  • Carioca (I've heard it called other things) is an alternating cross-over step. It will be difficult to go all-out on this one, but it's good to have another form of movement trained besides forward and backward.
  • You shouldn't need to do any more than this since you'll be going all-out on pretty much everything but the jogging. However, if you are pushing yourself on every thing and you still feel like you're overflowing with energy like some kind of monster-- try doing some sets of 40 yard bear crawls to tire you out.

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