Sanji's Training
Warm-up
Light Jog- 5 Minutes
Gymnastic Bridge- 1 Minute
Splits Stretch- 1 Minute
Lying Quadriceps Stretch- 1 Minute
--then, pick one of the following workouts...
1. Conditioning Workout
Run 1 Mile, then
High Knees- 100 Meters
Skipping- 100 Meters
Sprint- 100 Meters
Jump Rope- 5 Minutes
--1 to 3 Rounds, depending on fitness
Rest 5 Minutes, walk lightly
100 Jump Squats
1 Minute 24" Box Jumps
1 Minute Side Hops (as high as you can)
1 Minute Footwork (various)
1 Minute High Jump, Knees to Chest
-1 to 3 Rounds, depending on fitness
50 Sit-ups
50 Side-Bends
50 Twists
50 Hanging Leg Raises
Practice Handstands for 5 Minutes
2. Kicking Workout
20 Roundhouse Kicks (each side)
20 Side Kicks (each side)
20 Front Kicks (each side)
20 Back Kicks (each side)
20 Double Kicks (each side... see notes)
20 Axe Kicks (each side)
--1 to 10 Rounds, depending on fitness, then...
100 Kicks of Choice
Notes:
- Still do the Real Anime Training Warm-up and Stretching Routine with this.
- For high knees, it's a lot like doing them during the Real Anime Training Workout, but you are moving forward.
- Double kicks are any combination of two kicks on the same leg or one on each. Doesn't matter, be inventive.
- Kicking can be done in the air, on a heavy bag, or pads.
- These two workouts can be pretty tough, so take your time and scale it back if you need to.
- The exercises were not originally broken into rounds like this, but I modified it this way for extra cardiovascular training.
That's all for today. Thanks for your patience, recently, guys! Thanks to all of our readers and a special thanks to Rtardx from YouTube!!
Until next time, good luck and train hard!!
8 comments:
hey its me rtardx here and i think you did a good job modifieing the original dont be afraid to go into zolos training either
I'am also a blogger but i love one piece and the fact that you put a lot of time to provide great exercise tips that require little to none of the items that a gym has is amazing keep up the good work.
Awesome workout, Just got a few questions about this,
First, in the conditioning workout it has run 1 mile then high knees, skipping, sprinting and jump rope. it says 1-3 rounds. so is that 1-3 rounds of running, high knees, skipping sprinting and jump rope? or is it run then 1-3 rounds of high knees, skipping, sprinting and jump rope.
Second, what weights if any should we use for side bends and twists.
Thanks and keep up the good work
The one mile run is not included in the 1-3 rounds protocol and only pertains to the high knees, skipping, sprinting, and jump rope.
Also, the side bends and twists are without weight. They are primarily for the purpose of developing body mobility. However, once the rep count for those exercises gets easy for you (as in, you aren't tired at all), feel free to add some weight, since you've mastered the mobility aspect of it.
Thanks so much for reading!
This is probably one of my favorite workouts from your blog. Do you have any tips on what I could do to modify towards building a bit more power rather than technique and conditioning?
@The Lion King: As far as the power is concerned, the skipping, sprinting, box jumps, jump squats,and high jumps are all power movements. The main difference between a power workout and the conditioning workout (to illicit the appropriate muscular response) is going to be your rest periods. You'll want to rest 1-3 minutes, depending on your level of fitness, in between sets of all of these exercises in order to make sure that the MAX intensity is reached during each set, because that is what is going to focus on the power aspect, rather than on the conditioning.
So, maximum effort and intensity and then rest. Max intensity, then rest. Repeat.
Cool. Thanks for the clarification dude.
Absolutely. Any time.
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