Friday, August 31, 2012

Ashita no Joe- Joe's Prison Workout

So, Joe, being the trouble-making kid that he is, ends up getting in quite a lot of trouble. He commits fraud, gets in several massive brawls, and even attacks police officers. Guess where that gets him? He goes to the Super-Max of Juvenile Detention Centers, where he decides he's going to bust out. However, in the process of it, he receives a straight-up ass-kicking from a former professional boxer. It is at this point he decides he's going to listen to his one-eyed boxing mentor on the outside and begins practicing according to the notes delivered to him.

This workout is based on those notes and the manual labor the prison has him do. He gets pretty inventive with his practice, though. He turns his bed into a punching bag!


Joe's Prison Workout

Morning

  • 2 Hours Manual Labor (Pick two): Pick-axe, Shoveling, Wheel-Barrow Pushing, or Carrying Sand Bags
4-6 Hours Later,


  1. 25 Jabs 
  2. 25 Straights
  3. 25 Double Jabs
  4. 25 Jab-Straight Combinations
  5. 25 Triple Jab-Straight Combinations (Circle to your where your opponent's outside hand would be.)
  6. 10 Minutes Shadowboxing
  7. 10 Minutes Heavy Bag Work
Notes:
  • If you are unable, due to time or ability, to complete two hours of straight manual labor, you're welcome to break it into sets, take breaks, or even do a fraction of the time. 
  • This is a lot of punching, but since it's combinations, it shouldn't be too monotonous for you guys. 
  • Really try to push yourself during the manual labor, the shadowboxing and heavy bag work. 
  • For your punching sets, focus on perfecting the form of the strikes instead of just blasting through the punches as quickly as you can. 

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




Tuesday, August 28, 2012

Scheduling

Hey, guys! I know the past couple of weeks have been a little slow, but I'm just getting used to my new schedule. I recently decided to go back to school and am in an Exercise Science Program and am also in the process of getting my personal trainer certification. I've studied fitness for years on my own, but I'm really looking forward to having new things to share with you guys and perhaps some new insights for Real Anime Training.

You guys are awesome! Thanks for reading!

Ashita no Joe- Joe's Basic Training

Ashita no Joe is a manga about a trouble-making, brawler of a kid. He really likes to fight and he LOVES to cause trouble. Along the way, an old, broken down boxer tries to take him under his wing and train him. Unfortunately, things don't go exactly as the old man plans. Check it out, it's worth a look.

This workout is based on the first training regimen given to Joe... whether or not he actually did this workout or just screwed around the whole time is up for debate, but (nevertheless) here's the workout.

Joe's Basic Training


  1. 3 Mile Run
  2. Jump Rope 3,000 times
  3. 100 Sit-ups
  4. 3 x 3 Minutes Heavy Bag Work
  5. 3 x 3 Minutes Mitt Work
Notes:
  • This is a very simple workout, but it's supposed to be. It's going to focus on your cardiovascular and muscular endurance, while building your midsection for taking punches and starting the skill work for boxing. 
  • The run is a steady pace run.
  • You should try to do all 3,000 without stopping. 
That's all for today. Until next time, good luck and train hard!



Saturday, August 18, 2012

Naruto Ninja Movement 2.0- Workout #9


Naruto Ninja Movement 2.0- Workout #9

  1. Swim 50 Meters
  2. Run 100 Meters
  3. 10 Pull-ups
--AMRAP in 30 Minutes

Notes:
  • You may have difficulty with finding a place to swim, sprint, and do pull-ups. 
  • If you have access to a lake, you might be able to do the swim there, sprint next to the lake, and maybe do some pull-ups on a tree limb. However you need to get it done. 
  • If you can't do all 10 pull-ups in one set, stay there until you complete all ten reps. 
  • There is no rest in between rounds. 
  • I know there's not a lot of swimming in obstacle courses, but I thought it would be a good change-up for your cardio. 

That's all for today, guys! Hope you enjoyed this one! Until next time, good luck and train hard!

Tuesday, August 14, 2012

Random Training with James Shiba: Workout #5


Random Training with James Shiba: Workout #5 (Extreme Practical Boxing)

Morning
  1. 5 Mile Run w/weighted vest, weighted backpack, or pulling a tire. (Weight for vest or backpack starts at 10# and increases as is comfortable in your sessions)
  2. 100 Jumping Hindu Squats (w/ vest if you can do the reps normally)
  3. 100 Yard Handwalk
3-4 Hours Later
  1. 10 Minutes Shadowboxing w/Punching Bands (Like the LifeLine USA Power Punch)
  2. 10 Minutes Heavy Bag w/Punching Bands 
  3. 10 Minutes Speed Bag w/Punching Bands 
  4. 10 Minutes Double-End Bag w/Punching Bands 
  5. 10 Minutes Mitt Work w/Punching Bands 
  6. 10 Minutes Jump Rope 
  7. 10 Minutes Footwork Practice
  8. 500 Non-stop Punches to Heavy Bag w/Punching Bands
  9. 10 Minutes Practical Boxing Sparring (vs. Other Styles and/or Multiple Opponents)
  10. 100 Push-ups
  11. 200 Sit-ups
  12. 200 Back Extensions

Notes:

  • You may also wear a weighted vest for the shadowboxing, heavy bagwork, speed bag, double-end bag, mitt work, jump rope, footwork practice and exercises. Don't wear it for the sparring sessions. 
  • You can make the push-ups even harder by using something like the Power Push-up from LifeLine USA. 
  • Obviously, this is a lot to do, so feel free to do it without the punching bands to begin with and even to scale the workout back a little if you can't handle the volume. 
That's all for today! Until next time, good luck and train hard!

Saturday, August 11, 2012

Random Training with James Shiba: Workout #4


Random Training with James Shiba: Workout #4 (Weights and Plyometrics)

Morning
  1. 1 Mile Warm-up Jog
  2. 8 x 100 Meter Sprints
  3. 1 Minute Rest
  4. 2 x 400 Meter Run
2-3 Hours Later
  1. Back Squat- 3 x 8 Reps
  2. Squat Clean- 3 x 8 Reps
  3. 24" Box Jumps- 3 x 20 Reps
  4. Overhead Press- 3 x 8 Reps
  5. Clapping Push-ups- 3 x 25 Reps
  6. Shrugs- 3 x 8 Reps
  7. Dumbbell Front Raise- 3 x 8 Reps
  8. Dumbbell Side Lateral Raise- 3 x 8 Reps
  9. Weighted, Decline Sit-ups- 3 x 15 Reps
  10. Medicine Ball Slams- 3 x 15 Reps
  11. Russian Twists- 3 x 15 Reps
  12. Weighted Back Extensions- 3 x 15 Reps
  13. Jump Rope- 10 Minutes
  14. Speed Bag- 5 Minutes
  15. 3 x 3 Minute Rounds Shadowboxing
  16. 3 x 3 Minute Rounds Heavy Bag Work
  17. 3 x 3 Minute Rounds Sparring

Notes:
  • This workout is made to build explosiveness and full body strength. 
  • You can find more about Russian Twists here

Thursday, August 9, 2012

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!

Wednesday, August 8, 2012

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!

Wednesday, August 1, 2012

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!