Friday, February 22, 2013

Baki's "Upside Down" Workout

Going through the Grappler Baki manga, I came across a short training sequence and decided to make a workout out of it.  Hope you guys enjoy!

Baki's "Upside Down" Workout

LEVEL ONE

  1. 20 Sit-ups
  2. 10 Handstand Push-ups
--10 Rounds


LEVEL TWO

  1. 20 Decline Sit-ups (45 Degrees)
  2. 10 Handstand Push-ups (12" Blocks)
--10 Rounds


LEVEL THREE

  1. 20 Decline Sit-ups (45 Degrees, 40#)
  2. 10 Handstand Push-ups (12" Blocks, 40#)
--10 Rounds


LEVEL FOUR
  1. 20 Decline Sit-ups (45 Degrees, 80#)
  2. 10 Handstand Push-ups (12" Blocks, 80#)
--10 Rounds


Notes:
  • This workout is pretty insane, even at its first level. 
  • You can start doing the HSPUs against the wall, but work up to doing them without any support. That's what will probably keep you on Level 1 the longest. If you end up not caring about the support, you can move on to the later levels if you feel like it. However, being crazy, I will probably not be doing so. Haha!
  • The top of your head or your forehead should touch the ground at the bottom of every rep of the HSPUs and your shoulders should touch the ground or the decline board. 
  • Don't move onto the next exercise until you've completed all the reps of the exercise you are on. 
  • Move on to the next level of the workout only if you're able to complete the workout without failing on any of the sets of the exercises. Ideally, there should be no rest in between rounds. 
  • Baki uses dumbbells for his weights on these exercises, which would be fine for the sit-ups, but not for the HSPUs. I would recommend using a weighted vest.
That's all for today. Until next time, good luck and train hard!

Thursday, February 21, 2013

MLP:FiM- Fluttershy's Training

When Rainbow Dash needs every ounce of wing power to make a tornado strong enough to pull water into the sky to make clouds, Fluttershy finds that her wing power is a little lacking. She pulls a measly .5 wing power, when most of the other ponies are closer to 10.  Being very sensitive, Fluttershy does not perform well in front of other, on top of not being very strong. Fortunately for her, the woodland animals help her train for the project. This workout is based on that training sequence.


MLP:FiM- Fluttershy's Training

LEVEL ONE
  1. 20 Push-ups
  2. Tire/Sled Pull- 50 Yards @ 25#
  3. Sprint 100 Yards
--3 Rounds

LEVEL TWO
  1. 20 Push-ups w/5# Weighted Vest or Backpack
  2. Tire/Sled Pull- 50 Yards @ 50#
  3. Sprint 100 Yards
--3 Rounds

LEVEL THREE
  1. 20 Push-ups w/10# Weighted Vest or Backpack
  2. Tire/Sled Pull- 50 Yards @ 100#
  3. Sprint 100 Yards
--3 Rounds

LEVEL FOUR
  1. 20 Push-ups w/20# Weighted Vest or Backpack
  2. Tire/Sled Pull- 50 Yards @ 200#
  3. Sprint 100 Yards
--3 to 5 Rounds

Notes:
  • The Tire/Sled Pull can be a forward pull, a reverse pull, and even a bear crawl pull. If you'd like, you can wait until the final level to start doing different kinds of pulls. 25 pounds is about the weight of a new car tire (you might have to add 5 pounds), just for the reference. So, if you don't have a big tire to pull for the later levels, you can just add additional car tires. Also, if you just have a weight sled, like from a power lifting gym, that works too. You can find a tire pull demo on our YouTube page.
  • The sprint is all out. If you're tired from the tire pull, take a second if you need to, but try to just go right away. It doesn't matter if your all out ends up just being a slow run or a jog, just DO IT!
  • On the final level, I give the option of adding some additional rounds, if your fitness increases that far. You can also add additional weight to the vest or tire. 
  • If anyone has anything to say about Real Anime Training doing a My Little Pony workout, I'll kindly direct you to this man. (Because it's mostly his fault.)

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



Thursday, February 14, 2013

One Month into the Centurion Method

Something I really like about this program is that I feel more "solid." It's not the same kind of feeling from lifting weights or body weight exercises, exactly. While I do feel stronger in some ways, there is an element of toughness involved in the training. That never-say-die attitude that drives you forward in the workouts becomes evident in your body within a month's time. I'm not sure what else is ahead, but I'm looking forward to seeing what it will be like.

On a side note, I am mindful of overtraining and the possibility of injury, for a few of the participants in the January release of the program have experienced some injuries to date. I am not entirely certain if this is due to the Centurion Method and repetitive use injuries or if it is merely something that is unrelated.

I've also determined some anime/manga that would be good pairings with the Centurion Method. I'll be making a post about that soon.

Thanks for reading!

Sunday, February 3, 2013

Batman: Bane's Solitary Confinement Workout

Bane grew up in a prison (comic book Bane, not the one from the movies). His father had been a revolutionary on a small island in the Caribbean. When the coup against the government failed and Bane's father died, Bane's still-pregnant mother was tossed into a prison with all of the other revolutionaries. Upon Bane's birth, he was forced to carry out the sentence given to his father.

Well, that sucks.

When Bane turns six years old, his mother dies and the guards toss her lifeless body into shark-infested waters. The young child has to face prison alone and it more than hardens him to reality. He begins to grow strong through the trials and other prisoners pledge to follow him. Eventually, the warden throws him into solitary confinement for ten years in order to break the young boy. Solitary confinement, however, only serves as a tool for Bane to sculpt his mind and body into a weapon suitable for war and he emerges a full grown man, ready to take vengeance on those who have done him wrong.

The training that Bane subjects himself to is pretty severe, but very simple. You have to remember, Bane grew up in prison. His teachers were other prisoners, good or bad. You can find the page from the comic at the bottom of the post. He did 1,000 push-ups, sit-ups, and pull-ups every day and meditated for four hours a night instead of sleeping. This is, of course, a work of fiction, so please do not forsake sleep or do this workout every day. However, you know it has to be extreme in order to rival the Batman! (This training gave him the mental and physical strength to withstand the Venom serum.) In any case, I have added a little bit to make the workout slightly more well-rounded.


Bane's Solitary Confinement Workout

  1. 1,000 Push-ups (any hand position)
  2. 1,000 Sit-ups 
  3. 1,000 Pull-ups (any hand position)
  4. 1,000 Burpees w/jump

Notes:
  • These reps can be done in any number of reps and sets. You can also do any hand position for the push-ups (wide, close, diamond, Hindu, Dive Bomber, fingertip) and the pull-ups (pronated, supinated, close grip, wide grip). The only rule is that you have to do 1,000 reps of each exercise in a day. For instance, you could do 100 reps of each every hour for ten hours. 
  • If you are new to this type of thing, try to drop all of the reps to 100 and then gradually build yourself up. Just to remind you, you only have to complete the prescribed number during the course of a day. 
  • This is a pretty tough workout, but your saving grace is that you aren't doing it every day. 

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