Friday, November 30, 2012

Tekken: Lei Wulong- Jackie Chan's Real Life Training

Jackie Chan has been known to train a lot.  He favors high volume and endurance training, because it takes a lot of energy to shoot fighting scenes over and over and over again. Jackie's real life training is very simple, but it keeps him in the shape necessary to practice his skills and continue to film his movies. 
Just in case you needed a reminder what he looks like. 
Lei Wulong- Jackie Chan's Real Life Training
  1. Run 3 to 5 Miles 
  2. Knuckle Push-ups- 5 x 10 Reps
  3. Decline Sit-ups- 5 x 20 Reps
  4. Bench Press- 3 x 15 Reps
  5. Pulldowns- 3 x 15 Reps
  6. Incline Bench Press- 2 x 15 Reps
  7. Seated Row- 2 x 15 Reps
  8. Dumbbell or Cable Overhead Press- 2 x 15 Reps
  9. Barbell Squat- 3 x 15 Reps
  10. Dumbbell Lunges- 2 x 15 Reps
  11. Leg Curls- 2 x 15 Reps
  12. Dumbbell or Machine Biceps Curls- 2 x 15 Reps
  13. Cable Triceps Pushdowns- 2 x 15 Reps
  14. Focus Mitt or Thai Pad Work- 3 x 5 Minute Rounds
  15. Practice Martial Arts- 30 Minutes (Focus on High Repetition of Basic Moves)

Notes:
  • As you can see, there's not anything special here, but they say that the simplest training methods are the most effective. 
  • When you are running, you can pick any distance in between 3 to 5 miles. If you are feeling sore, lower the distance and/or pace, but if you're fresh, you can up the distance and/or pace. 
  • On your weightlifting exercises, make sure the 15th rep is the last rep you can do. 
  • Try to rest approximately 30-60 seconds in between sets. 

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

Monday, November 26, 2012

Tekken: Lei Wulong's Modern Training

As time has progressed, Jackie Chan's movie counterparts have not stuck with the ancient kung fu brutality on which he was brought up. Instead, we see a modern representation of Wushu training that resembles some more Western styles of training.  We see this in a few movies, namely Wheels on Meals, Gorgeous, and Rumble in the Bronx. 

Look how modern this crap is!!
Fortunately, since these are so modern, a lot of the equipment you need for this workout can be found in a Boxing or MMA gym, a dojo, or many normal gyms. Even though Lei Wulong's style is overtly kung fu, since he's patterned after Jackie, I figured it would be good to throw this in here for both authenticity and to keep you guys from getting bored. Here we go!

Lei Wulong's Modern Training

  1. Wing Chun Dummy*- 5 Minutes
  2. Running Hills- 15 Minutes
  3. Decline Push-ups- 3 x 20 Reps
  4. Cable Chest Flys- 3 x 15 Reps
  5. Cable Overhead Press- 3 x 15 Reps
  6. Ab Wheel- 2 Sets MAX Reps
  7. Sit-ups w/Twist- 3 x 25 Reps
  8. Jump Rope- 5 Minutes
  9. Jogging w/Jump Rope- 5 Minutes
  10. Speed Bag Work- 5 Minutes
  11. Double End Bag Work- 5 Minutes
  12. Run 1 Mile
  13. Sparring- 3 x 5 Minutes

Notes:
  1. If you don't have access to a Wing Chun Dummy or you have no idea how to use one, feel free to sub out any other martial arts training, such as Kata practice, throwing individual techniques, or even additional bag work. 
  2. When running hills, after you reach the top, you should be completely spent.  Naturally, if the hill is longer, you'll run slower and if it's shorter, you'll run faster, up to full speed. Walk down after each length up the hill. 
  3. For the decline push-ups, you can start with your feet on a small bench and gradually work your way up to something taller.
  4. If you don't have access to cable machines, you are welcome to use dumbbells for the flys and overhead press. Your 15th rep should be the last rep you can do. If you can do more than 15 reps with the weight, you need to increase the weight. 
  5. If you are unable to do the ab wheel exercise from standing, you may do it on your knees. If you are unable to do it on your knees, you can do only partial reps and work your way up to full reps. 

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

A tie AND fighting gloves?
Somebody was gunning for a promotion.

Sunday, November 18, 2012

Tekken: Lei Wulong's Old School Training

Lei Wulong, from the game and anime movie Tekken, is based on the real life kung fu movie superstar Jackie Chan. The training is broken up into three sections and will focus on the three different types of training that you generally see Jackie Chan doing in his movies as well as his real life. This particular workout is based on Jackie's "Old School" training in his kung fu movies, so you're likely to see some unconventional things, but you can rest easy knowing that the intensity will be nice and easy...

Wait, what am I saying? It's training from kung fu movies!  You'll be lucky to survive!!!

Workout comes with complimentary creep to screw with you during training.
(Don't ask about the thing under his butt. O_O)  

But that's why we break things into levels sometimes. :D


They're like twins!


Lei Wulong's Old School Training

LEVEL ONE

  1. Horse Stance- 2 Minutes
  2. Practice Handstands- 3 Minutes
  3. 50 Push-ups
  4. 100 Sit-ups
  5. Hold Top of Push-up Position on Fingertips- 1 Minute
  6. Hold Top of Push-up Position on Backs of Wrists- 1 Minute
  7. Gymnastic Bridge- 1 Minute
  8. Balance Walking- 3 Minutes (see notes)
  9. Shoulder-to-Feet Reverse Plank- 2 x 1 Minute
  10. Practice Cracking Nuts- 3 x 2 Minutes 
  11. Pull 50# Sled with Various Arm Movements- 10 Yards
  12. Practice Martial Arts- 30 Minutes
LEVEL TWO
  1. Horse Stance- 5 Minutes
  2. Handstand- 1 Minute (see notes)
  3. 50 Push-ups w/15#
  4. 100 Decline Sit-ups
  5. Hold Top of Push-up Position on Fingertips- 3 Minutes
  6. 20 Wrist Jumps on Pads
  7. Gymnastic Bridge- 3 Minutes
  8. Balance Walking w/Dumping Water- 3 Minutes
  9. Neck-to-Feet Reverse Plank- 2 x 1 Minute
  10. Practice Cracking Nuts- 3 x 2 Minutes
  11. Pull 100# Sled with Various Arm Movements- 20 Yards
  12. Practice Martial Arts- 30 Minutes
LEVEL THREE
  1. Horse Stance w/2# on each wrist- 5 Minutes
  2. 5 Handstand Push-ups
  3. 50 Push-ups w/45#
  4. 50 Hanging Sit-ups
  5. Hold Top of Push-up Position on Fingertips w/25#- 3 Minutes
  6. 25 Wrist Jumps on Soft Dirt
  7. Moving in a Gymnastic Bridge- 10 Yards Forwards and Backwards
  8. Balance Walking w/Dumping Water- 5 Minutes
  9. Neck-to-Feet Reverse Plank to Hip Drive- MAX Reps in 3 Minutes
  10. Practice Cracking Nuts- 3 x 2 Minutes
  11. Pull 150# Sled with Various Arm Movements- 35 Yards
  12. Practice Martial Arts- 30 Minutes
LEVEL FOUR
  1. Horse Stance w/5# on each wrist- 5 Minutes
  2. 5 Handstand Push-ups on fists
  3. 50 Push-ups w/65#
  4. 100 Hanging Sit-ups
  5. Hold Top of Push-up Position on Fingertips w/50#- 3 Minutes
  6. 50 Wrist Jumps on Soft Dirt
  7. Moving in a Gymnastic Bridge- 50 Yards Forwards and Backwards
  8. Balance Walking w/Dumping Water- 5 Minutes
  9. Neck-to-Feet Reverse Plank to Hip Drive w/50#- MAX Reps in 3 Minutes
  10. Practice Cracking Nuts- 3 x 2 Minutes
  11. Pull 200# Sled with Various Arm Movements- 50 Yards
  12. Practice Martial Arts- 30 Minutes
Notes:

  • Don't do more than you can and always stop if you feel pain. You are not here to hurt yourself. 
  • When on the backs of your wrists, the fingers of each hand should be facing the center line of your body and, therefore, each other.  The wrist jumps are shown here
  • In the second level, you must do the handstand non-stop for 1 minute. If you cannot hold it for one minute, you must continue practicing for that session for an additional two minutes. If you cannot complete the reps of handstand push-ups listed, you must also go back and complete 3 minutes of handstand practice. 
  • The balance walking should ideally be on the tops of giant jars, full of water (for authenticity's sake), but if you don't have access to that, I recommend laying on their sides a series of CMUs (concrete masonry units-- otherwise known as a concrete block) in a grid pattern. Essentially, you'll have three lines of blocks going in each direction, leaving a total of four open spaces. You'll walk like Jackie did in Drunken Master on top of the jars. In the later levels, you'll place a bucket in each of the spaces, one filled with water. At this point, you will dump the water from the first bucket into one of the others while walking, replace the empty bucket, pick up the full bucket and empty that new bucket into one of the other buckets for the allotted time period. The video is here.
  • For the Shoulder-to-Feet Reverse Plank, you'll have two chairs facing one another underneath your shoulder blades (place your hands behind your head) and a chair at your heels. You'll stay completely straight during this exercise. Later, when you move up in levels, the two chairs will be underneath your neck only with your hands still in place underneath your head. The "hip drive" is done from this position as well. You'll lower your hips and then lift them back to the starting position. You may have to move the chair under your feet in just a little for this one. For an example, see here
  • The technique for cracking nuts is shown here. This is very hard to do. 
  • The example of the various types of arm movements for the sled pull are here. You can row or curl or pull while twisting. Lots of options here. 
  • For practicing martial arts, you may do forms, techniques, work with the wooden dummy or a heavy bag, or shadowbox. 
That's all for today! Until next time, good luck and train hard!


Saturday, November 17, 2012

Real Anime Training Shirts Are Here!!

If you want one, you can get them at our online shop!




It'll defend against attacks. Well... small ones.
 Like the wind or something. 

Wednesday, November 14, 2012

Danny Phantom: Danny's Fitness Test Workout

Okay, okay. Danny Phantom isn't an anime... but when I'm watching a cartoon with my son and a training sequence or two pop up, I can't just let it slip by.

The premise is that Danny was relying too much on his ghost powers and not on any of his natural abilities, evidenced by his inability to run very far or fast or do any pull-ups. This was brought up because the characters were getting ready for the Presidential Fitness Challenge. At any rate, Danny's powers end up getting taken away for a little while and he has to rely on his natural skills to survive and, thus, realizes that physical fitness it important.

The following workout is based on the Presidential Fitness Challenge exercises for the youth (there are other standards for adults... they are similar, but were going for authenticity, here).

The exercises for the test are (Click on the links for descriptions):


The workout is going to be preparing you for the test, not necessarily doing the test. What you'll need to do first is test your maximum number of push-ups, sit-ups, pull-ups, the sit and reach, and your mile and shuttle run times. Once you've establish those base lines (by actually performing the Presidential Fitness Test on your own), then you can use those results to do the following workout.

Danny's Fitness Test Workout

  1. Sit-ups- 3 Sets MAX in One Minute
  2. Pull-ups- 3 Sets (Rep Percent of Max Rounded Down: 50/60/80)
  3. Push-ups- 3 Sets (Rep Percent of Max Rounded Down: 50/60/80)
  4. Shuttle Run- 2 Sets
  5. One Mile OR 1.5 Mile Run
  6. Pick One Exercise from List (Not the One Mile or 1.5 Mile Run)- MAX Reps
  7. Seated Hamstrings Stretch- 3 Sets of 30 Seconds
Notes:
  • Make sure you do your normal warm-up, whatever it is, before you begin. I recommend the Real Anime Training Warm-up, but for the de-conditioned, that warm-up might feel like a workout itself. 
  • Rest 60-90 seconds in between the sets of sit-ups.
  • Rep Percent of Max Rounded Down means that if you initially could only do eleven push-ups, then you should do sets of 5, 6, and 8 for your workout, with 30-45 seconds of rest between sets. The same applies for the pull-ups: if you only get 3 initially, then your rep count for the workout would be 1, 1, and 2, because it's rounded down. 
  • Rest 90-120 seconds in between sets of the Shuttle Run and rest a full 5 minutes before attempting the distance run after the Shuttle Run. 
  • The reason for the last maximal set of body weight exercise after everything else, is just to further shock your body, especially if you know you want to work something a little more. 
  • Rest 15 seconds in between sets of stretching.
  • Follow your normal stretching routine after everything. I recommend The Real Anime Training Stretching Routine.
  • I would only do this workout twice a week or split it up between three or four days of training to give your body proper rest.  If you want to train more than that, use another workout or method of training to avoid overworking muscle groups. 

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

Tuesday, November 13, 2012

Batman's Training Program- Phase 4

This is a continuation from Batman's Training Program- Phase 3. Once again if you cannot do the prescribed training, scale it down until you are able to complete it. Please advance through the previous stages before attempting this one. Please reference previous posts if you have any questions.


Sunday: 
Morning-
  • 30 Minute Jog
  • 30 Minutes Meditation
Evening-
  • Clean and Jerk- 8 x 3 Reps (185#) OR Squat Clean- 8 x 3 Reps (185#)
  • 4 Sets Metabolic Conditioning (1/4 Run, 21 Half Pood KB Swings, 12 Pull-ups)
  • 30 Minutes Flexibility
  • 30 Minutes Sparring
Monday:
Morning-
  • 30 Minute Jog
  • 30 Minutes Martial Arts- Forms or Shadowboxing
Evening-
  • 4 Sets 20ft Rope Climb
  • 20 Minutes Gymnastic Rings (Pick Two: Pull-ups, Iron Cross, Muscle-up, L-Sit, Dips)
  • 36" Box Jumps- 8 x 12 Reps
  • 5 x 50 Crunches
  • 30 Minutes Heavy Bag
  • 30 Minutes Flexibility
  • 30 Minutes Target Practice (Mitt Work, Knife/Dart/Shuriken/etc Throwing, Hitting Moving Targets
Tuesday:
Morning-
  • 30 Minute Jog
  • 30 Minutes Yoga
Evening-
  • 1/2 Mile Swim
  • "Heavy" Deadlift- 5 x 5 Reps (420#)
  • "Light" Deadlift- 30 Reps (200#)
  • 30 Minutes Sparring
Wednesday (Off Day):
Morning-
  • 15 Mile Run
  • 5 Mile Walk
Evening-
  • 20 Minutes Target Practice
  • 20 Minutes Flexibility
  • 20 Minutes Hand Techniques
  • 20 Minutes Leg Techniques
  • 20 Minutes Observation (Watch fights, instructional videos, observe natural movement of people, animals, and objects in motion.)
  • 20 Minutes Meditation
  • 20 Minutes Grappling Techniques
Thursday:
Morning-
  • 30 Minute Jog
  • 30 Minutes Martial Arts- Forms or Shadowboxing
Evening-
  • Squats- 8 x 5 Reps (405#)
  • 40 Minutes Bouldering
  • 30 Minutes Flexibility 
  • 5 x 50 Crunches
  • 30 Minutes Target Practice
  • 30 Minutes Heavy Bag
Friday:
Morning-
  • 30 Minute Jog
  • 30 Minutes Meditation 
Evening-
  • Clean and Jerk- 8 x 3 Reps (185#) OR Squat Clean- 8 x 3 Reps (185#)
  • 4 Sets of Metabolic Conditioning or Prescribed Crossfit WOD
  • 30 Minutes Flexibility 
  • 20 Minutes Sparring
Saturday:
Morning-
  • 30 Minute Jog
  • 30 Minutes Yoga
Evening-
  • 5 x 50 Crunches
  • Squats 8 x 5 Reps (365#)
  • Push-ups- 5 x 50 Reps
  • 20 Minutes Monkey Bars
  • 20 Minutes Pommel Horse
  • 20 Minutes Heavy Bag
  • 1/4 Mile Swim

Notes:
  • I want to re-iterate how much volume this is an how much time it's going to take to get to it. After I post all the phases, I'm going to post how you will realistically start and move from one phase to the next, as well as rest periods for periodization. 
  • The weights are only there as a reference to building toward how Bruce Wayne actually trained. If you are training in this fashion, please take the time to build up to these weights. Try to focus on the sets and reps and use your own strength as a general reference.
  • Make sure you're taking adequate rest in between sets of lifting. For heavy sets, try to take at least one minute of rest, but up to five minutes, if necessary. The point is to focus on strength for your lifting. You can focus on conditioning with the metabolic conditioning, running, and martial arts. 
  • If you'll notice, I am including some options for the lifts and other exercises at this point. 
  • It's unlikely that any human could actually complete this routine for any real length of time without developing Overtraining Syndrome, so please take that into account and use your own judgment. If anything, use this for inspiration.

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

Monday, November 12, 2012

Adventure Time Workout: Finn and Jake Train for "The Barn"

In one episode of Adventure Time with Finn and Jake, the two adventurers decide to challenge an undefeated, building-wearing giant by the name of "The Barn."  However, the two are quickly trounced by the massive opponent.

Finn decides they need to train if they are going to defeat The Barn, so they embark on a short-lived training session. It gets derailed by some infighting, but the two learn some valuable lessons on how to defeat the barn anyway: Fighting dirty. We won't be focusing on that aspect, though.

Here's the workout!


Finn and Jake Train for "The Barn"

  1. Light Jog- 5 Minutes
  2. Splits Stretch- 2 x 1 Minute Sets (Rest 30 seconds between sets)
  3. Jumping Rope- 5 Minutes
  4. Practice Martial Arts- 10 Minutes
  5. Grappling- 10 Minutes
  6. Sparring- 5 Minutes

Notes: 
  • Practicing martial arts can be shadowboxing, bag work, kata, or technique practice.
  • Grappling would preferably by submission grappling. If you are new to it, start slow and be careful. It would be best if you had mats. 
  • For sparring, you can go no-contact to full contact. It's your preference. If you're going from medium to full contact you may want to wear gloves, a mouthpiece, a cup, and headgear. You may wear more gear if you so choose. The point is to practice your fighting, not to break your face or bones during practice. 

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

Friday, November 9, 2012

Supported Handstand Push-ups Demo



Doing them against a wall, with stairs behind me. Not a lot of room in my apartment to do this, but you make do with what you have.

Enjoy!

Thursday, November 8, 2012

On Strength

If there is anything that I will impress upon my children, it will be the value of strength. Of course, they will be well-educated and morally instructed (for, in my opinion, those are kinds of strength); however, what I am referring to here is pure, unadulterated physical ability.

Run faster, jump higher, hit harder, lift more and do more for longer.

Without strength, the virtues of mercy and kindness and forgiveness are merely wishes. If no man or woman is strong enough to stand and defend those ideals, they will pass away at the hand of someone who wields his might to conquer and destroy.

If you lack the strength, there are those who will take that as an invitation to make theirs whatever it is you hold dear, be it territory, possession, or even your loved ones.

Frieza doesn't want to hear about "being reasonable."