Friday, April 23, 2010

Real Anime Training Stretching Routine

There may be some of you out there, when I say "Stretch and Warm-up" you have no idea what to do. So, I made the Real Anime Training Warm-up for you guys and, to follow suit, here is the Stretching Routine. I recommend doing this after your workout to help your body loosen up from the strain of the training.



The Real Anime Training Stretching Routine
(Note: 30 Seconds per Stretch)

  1. Seated Hamstring Stretch- Single Leg (Both Sides)
  2. Seated Hamstring Stretch- Both Legs Together
  3. Butterfly Stretch
  4. Split Stretch- Middle
  5. Split Stretch- Right
  6. Split Stretch- Left
  7. Split Stretch- Middle
  8. Seated Turn Stretch (Both Sides)
  9. Seated/Lying Quadriceps Stretch
  10. Cobra Stretch
  11. Downward Facing Dog
  12. Lunge Stretch- (Both Sides)
  13. Standing Hamstring Stretch- Hands to Floor
  14. Standing Hamstring Stretch- Grab Ankles, Head to Knees
  15. Standing Quadriceps Stretch- (Both Sides)
  16. Calf Stretch- (Both Sides)
  17. Pectoral Stretch
  18. Arm Crossover Stretch
  19. Overhead Triceps Stretch
  20. Forearm Stretch
  21. First Wrist Stretch- 10 Reps
  22. Second Wrist Stretch- 10 Reps
  23. Third Wrist Stretch- 10 Reps
  24. Side to Side Neck Stretch- 10 Reps
  25. Turning Neck Stretch-10 Reps
  26. Nodding Neck Stretch- 10 Reps

Notes:

  • Seated Hamstring Stretch, Single Leg- Sit with one leg extended and the other bent, outside of the leg on the ground, with the foot against the extended leg. Keep your back straight and reach out to your toes as far as you can.
  • Seated Hamstring Stretch, Both Legs- Sit with both legs together, keep your back straight, and reach out to your toes as far as you can.
  • Butterfly Stretch- Sit with the bottoms of your feet touching, pulling them as close to your groin as possible, while keeping your back straight. Then, attempt to put the outsides of your legs onto the ground, keeping your feet together.
  • Split Stretch- The Split Stretch is broken down into four parts. First, spread your legs as far as you can while seated. Then, using your hands, push yourself just a little farther. Keep your back straight, then reach out to the center for 30 seconds. Then to your right leg for 30 seconds. Then to your left leg for 30 seconds. Then, try to push into the strectch a little deeper with your hands and go back to the center for 30 seconds.
  • Seated Turn Stretch- With one leg extended, place the opposite foot on the outside of the extended knee. Then, place the opposite elbow on your bent knee (the same side as the leg you have extended) and bracing yourself on the ground with your other hand, turn as far as you can. Do both sides.
  • Seated/Lying Quadriceps Stretch- Sit on your knees and lean back as far as you can. If you can lay all the way back, good for you.
  • Cobra Stretch- While on your knees, place your hands out in front of you, and sweep your nose and your chest along the ground, then look up. Your hips should be touching the ground when you are fully extended.
  • Downward Facing Dog- Pretty much, from the Cobra Stretch, get on the balls of your feet and then push back until your arms are straight and in-line with your back. Your legs should be slightly bent and your feet flat on the ground.
  • Lunge Stretch- From Downward Facing Dog, lunge forward with your right leg until your foot is in between your hands. Keep your back leg straight and try to push your hips forward. Keep your back straight. Switch legs.
  • Calf Stretch- Place your hands against a wall, put one leg forward and one leg straight back with the heel on the floor. If you can't feel a stretch in the calf yet, move your rear leg further back. Switch sides.
  • Pectoral Stretch- Brace your wrist, with your arm straight,f against a door frame or a tree or something and step forward with the same leg. You should feel it in your chest. Switch sides.
  • Arm Crossover Stretch- Cross one arm over your body and place the opposing arm on the elbow of your other arm and pull it toward your body. Switch sides.
  • Overhead Triceps Stretch- Reach one arm above your head, bend it behind your head, and pull on the elbow with your other hand. Switch sides.
  • Forearm Stretch- Point the inside of your forearm out in front of you, with your hand straightened. Place the other hand on top of it. Straighten your arm and pull up on your downward facing palm. Your fingers will be pointing toward you. Switch sides.
  • First Wrist Stretch- Bend your arm in front of your chest. Turn your palm to the outside of your body. Place the thumb of the opposite hand on the pinky knuckle of the turned hand and wrap the fingers around the hand into the palm. That's the starting position. Pull down the center line of your body until you can't. That's one rep. Do 10 on both sides.
  • Second Wrist Stretch- Raise your arm to shoulder height. Bend your arm at the elbow so that your hand come toward your chin, with your palm facing away from you. Bend your wrist. Place the opposite hand's thumb on the thumb of the first hand and wrap the fingers around the palm. That's the starting position. Keep the two hands stationary and push out on your elbow. That's one rep. Do 10 on both sides.
  • Third Wrist Stretch- Bend your arm slightly with your palm turned to the outside of your body. Place the opposite thumb on the first thumb and wrap the fingers around the palm. That's the starting position. Twist the palm as you push the hand out. That's one rep. Do 10 on each side.
  • Side to Side Neck Stretch- For this movement, try to touch the top your head to your shoulder, without moving your shoulder. That's one rep. Do 10 on each side.
  • Turning Neck Stretch- Look as far as you can to one side, then to the other. Do 10 reps.
  • Nodding Neck Stretch- Look up as far as you can and then down to where your chin touches your chest. Do 10 reps.
  • Stretching should never hurt. If it hurts, STOP.

Hopefully, this will give you some options in your stretching. Thanks guys. Until next time, good luck and train hard.

Thursday, April 8, 2010

Wednesday, April 7, 2010

Shinogi Kureha's Flexibility Workout

Alright. I know it may seem a little strange to have a workout devoted solely to flexibility, but bear with me for a moment. Shinogi Kureha said he possessed the flexibility of an amatuer wrestler-- which in my book means usable flexibility, i.e. strength throughout a range of flexibility. For instance, a lot a people can do a gymnastic bridge, but a lot less can bend into that bridge with control and then stand up again. If you can stretch into a position, it is probably in your best interest if you can maintain your strength in and throughout that position.



We've covered power, speed, and endurance and this addition of (usable) flexibility into the mix allows you to have a great deal of control over your body. This isn't going to be a bunch of stretching, but a group of exercises designed to build strength throughout a range of motion.



Shinogi Kureha's Flexibility Workout



Level One
(One Minute/Exercise)

-Toe Touching- Feet Together
-Toe Touching- Feet Wide
-Body Twists
-Wall Walks
-All-Fours Drill
-Shoot Practice
-Handstand Push-ups with Support
-Reverse Push-ups
-Sprawling
-Hindu Push-ups
-Sit-ups
-Deep Squats
-Jumping Jacks
-Forward Bend and Stretch
-Runner's Stretch (each side)
-Kneeling Quadriceps Stretch
-Stretch as you normally would

Level Two
(One Minute/Exercise)

-Toe Touching- Feet Together
-Toe Touching- Feet Wide
-Body Twists
-Wall Walks
-All-Fours Drill
-Shoot Practice
-Handstand Push-ups with Support
-Practice Handstands without Support
-Reverse Push-ups
-Gymnastic Bridge
-Wrestler's Bridge
-Sprawling
-Hindu Push-ups
-Sit-ups
-Deep Squats
-Jumping Jacks
-Forward Bend and Stretch
-Runner's Stretch (each side)
-Kneeling Quadriceps Stretch
-Kneeling Quadriceps "Sit-ups"
-Stretch as you normally would

Level Three
(One Minute/Exercise)

-Toe Touching- Feet Together
-Toe Touching- Feet Wide
-Body Twists
-Burpees
-Wall Walks
-Practice Falling into Gymnastic Bridge
-All-Fours Drill
-Shoot Practice
-Practice Handstand Push-ups without Support
-Handstand Push-ups with Support
-Reverse Push-ups
-Gymnastic Bridge
-Wrestler's Bridge
-Sprawling
-Hindu Push-ups
-Sit-ups
-Deep Squats
-Jumping Jacks
-Forward Bend and Stretch
-Runner's Stretch (each side)
-Kneeling Quadriceps Stretch
-Kneeling Quadriceps "Sit-ups"
-Stretch as you normally would

Level Four
(One Minute/Exercise)

-Toe Touching- Feet Together
-Toe Touching- Feet Wide
-Body Twists
-Burpees
-Wall Walks
-Falling into Gymnastic Bridge and Practice Getting Back Up
-All-Fours Drill
-Shoot Practice
-Handstand Push-ups without Support
-Practice Easing Down into Gymnastic Bridge from Handstand
-Reverse Push-ups
-Gymnastic Bridge
-Wrestler's Bridge
-Sprawling
-Hindu Push-ups
-Sit-ups
-Deep Squats
-Jumping Jacks
-Forward Bend and Stretch
-Runner's Stretch (each side)
-Kneeling Quadriceps Stretch
-Kneeling Quadriceps "Sit-ups"
-Stretch as you normally would

Notes:
  • Make sure you have good mats. It is VERY important.
  • Toe touching should be done at a medium pace with no bouncing. For wide toe touching, touch right hand to left foot and left hand to right foot.
  • Keep your upper body loose for body twists. Your main goal here is in loosening up.
  • For wall walking, stand with your back facing a wall. You should be about two feet away from the wall. Bend your back like you are trying to look at the wall behind you and walk your hands down the wall (with control) until you are in a gymnastic or wrestler's bridge--it's up to you. Then, walk it back up to standing. This may be hard at first, so just go as far down as you can.
  • The All-Fours Drill is simple, but can be painful. It's a basic wrestling drill designed to improve your agility on the ground. You'll start on all fours (hands and feet, not hands and knees), with your knees slightly bent. Now, take one hand and place it in the position of the opposite foot. This will flip you so your body is facing away from the ground. Follow this procedure going back and forth, playing with the movement, until the time is up.
  • Shoot Practice- Shooting is a wrestling skill designed to take the wrestler to a lower level than his opponent to set up a takedown. Since there are a couple of different ways to shoot, so I recommend you look some up on Youtube to see which you like best.
  • We've covered handstand push-ups in previous workouts.
  • Reverse push-ups start with you on your back, your knees bent up toward your butt and your hands palm down on the ground next to your head. You are essentially pushing from this position into a gymnastic bridge (but up on your toes) and back down again.
  • We've covered the gymnastic and wrester's (neck) bridges before.
  • Sprawling is a useful skill designed to counter a takedown from a shot. To begin, bend your body, placing your hands on the outsides of your feet. Next, thrust your feet out behind you (much like a burpee), staying up on your toes and pressing your hips into the ground. Immediately get back up and sprawl again.
  • I believe we've covered Hindu Push-ups. If I'm mistaken, please comment and I will edit the post.
  • Sit-ups have previously been covered.
  • Deep Squats are just like a normal body squat, except you are going far past parallel. These would be called "ass-to-the-ground" squats by some.
  • Jumping Jacks have been covered.
  • The forward bend and stretch is merely a standing hamstring stretch with your feet together.
  • For the runner's stretch, with your feet together, put your hands on the outside of your feet and then lunge backward with one leg. Do both sides.
  • The Kneeling Quadriceps stretch I'm sure has other names, but you are seated on your knees and lay back, stretching your quadriceps
  • For Kneeling Quadriceps "Sit-ups", assume the seated position on your knees, then straighten your body, so you are "standing" on your knees. Place your hands just over your buttocks and, flexing your quads, lower yourself as far as you can and come up. The goal is to touch the ground and come back up.
  • Falling into a gymnastic bridge is difficult at first, so don't try it until you are very good at the gymnatic bridge itself AND proficient at wall walking. Once you try it, make sure you have a good mat to practice on. A big problem people have, is they are worried about looking up the whole time, so they never bend their back enough to be able to fall properly into the bridge. If you are looking at the ceiling as you are going down, you are not doing it the right way. You should be trying to look at the wall behind you.
  • Falling into a gymnastic bridge from a handstand is far more difficult and should only be attempted with proper mats and preferably a spotter. You will need to call upon very well-developed handstand and gymnastic bridge skills. Do not attempt this too early.
  • Usable flexibility is not something gained overnight. This, like most anything worth having, is an ability that must be cultivated through constant training. Please do not rush into things and hurt yourself.
  • And, finally, did I mention the need for mats? Yeah, you'll need those.
That's all for tonight. Until next time, good luck and train hard!