Sunday, May 31, 2015

Holyland Workout Master Post

  1. Kamishiro Yuu's Basic Training
  2. Kamishiro Yuu's Kick Training
  3. Kamishiro Yuu's Wrestling Practice
  4. Kamishiro Yuu- Thug Hunter Workout

Workouts will be added to this as they are completed/I have time. 

My Current Training Library

  1. Underground BODYOPUS by Daniel Duchaine
  2. Jeet Kune Do by Bruce Lee
  3. The Art of Expressing the Human Body by Bruce Lee and John Little
  4. Fighter’s Fact Book by Loren W. Christensen
  5. The Fighter’s Body by Loren W. Christensen and Wim Demeere
  6. Kung Fu Elements by Shou-Yu Liang
  7. Ultimate Fighting Techniques Volume 1: The Top Game by Royce Gracie
  8. NSCA’s Essentials of Personal Training
  9. ACE Personal Trainer Manual, 4th Edition
  10. Jiu-jitsu University by Saulo Ribeiro
  11. Complete Triathlon Book by Matt Fitzgerald
  12. Running Tough by Michael Sandrock
  13. Combat Conditioning by Matt Furey
  14. Combat Abs by Matt Furey
  15. The Centurion Method (Idk if it’s even in print anymore)
  16. Special Ops Fitness Training by Mark DeLisle
  17. The Unfettered Mind by Takuan Soho
  18. The Book of Five Rings by Miyamoto Musashi
  19. Zen and Swordsmanship from the Yamaoka Tesshu Archives
  20. Sun and Steel by Yukio Mishima

This is every training resource that is on my shelf currently. I’ve got a few things loaned out and a few things I sold at some point. I did find out that my “Zen and Swordsmanship” book is worth about $300, though. That’s pretty crazy since I bought it for 6 bucks. Cool to find out that I have a rare book. 

Just thought I would share these books with you guys in case you were looking for any additional training info or inspiration.   

Thursday, May 28, 2015

IIFYM with Mike!

A video my friend and I did for his new YouTube channel. 50% of everything he makes from his YouTube channel and future gear is going to help Veterans. He’s a retired Marine with a head injury disability and he uses lifting to help deal with PTSD and depression. This man is like my brother and he is awesome.

If you already follow me, follow him and share his stuff. If you don’t follow me, follow me and then follow him and share his stuff. If you don’t wanna follow me, still follow him and share his stuff. He’s got an awesome long term plan to help veterans and I’m happy to be a part of it.

This video is about your macronutrient breakdown needed for weight loss or weight gain. Mike is hardcore. He weighs and measures everything and he is all about macros.

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

Current Available Programs

Take your training to the next level and kick boredom in the ass with Real Anime Training!

We offer Personalized Training Programs based on any characters, using any equipment that you have, geared toward your goals.

You have several options available:
  1. You can get 4 weeks of training for only $80!
  2. You can get 8 weeks of training for just $120!
  3. You can get 16 weeks of training for $200!
  4. 24 weeks of training is $240!
  5. 52 weeks of training is only $340! A full year of training!!

Want something just as nerdy, but a little more friendly to your wallet? Get a pre-made Character Training Program (there’s only Goku right now) for $10!!!! If you need a little extra help with the pre-made program, additional consultation for the program is just $10 a month!

We also provide Program Consultations via e-mail for $30 a month. You send me your program and your goals and I will help you restructure it and your daily schedule to help be more in line with your goals. I’ll help keep you accountable and encouraged. It’s similar to the Character Training consultations, but it’s a little more involved, because I’ll be restructuring your program or helping you build one. You can donate via PayPal and send me an e-mail at so we can get started.

If you need something more involved, we also offer Online Personal Training for $40 for 1 session, $175 for 5 sessions, and $300 for 10 sessions. These sessions are 1 hour long, held over Skype, and also include the ability to ask questions via e-mail and receive video critiques. These sessions can be used to talk about your goals, your gameplan, to critique form, or learning about fitness in general. It’s your session and I’m happy to help you reach your goals.

Being a trainer is my life.  I am the Anime Trainer and I wouldn't have it any other way. It’s what I enjoy and I love helping people online and around the world. Depending on your needs, I hope I can offer things that will help you at a price you can afford. I’m an ACE Certified Trainer and I’ve spent the majority of my life experimenting and challenging myself with many different kinds of fitness programs and training methods. I’ve been writing about fitness for over 8 years and I’m happy to keep going and teaching and learning. I look forward to working with you.  I love all of my readers and I thank you so much for coming on this journey with me.

Good luck and train hard!

Tuesday, May 26, 2015

One-Punch Man: Saitama's Training

This is the video companion to the post of Saitama's Training.  If you want to train using this method, you absolutely must watch this video. It will help you take 100 push-ups, 100 sit-ups, 100 squats, and 10 km run to the next level, while staying injury free. If you have any questions, please leave it in the comments and please go ahead and like, comment, and subscribe on the video on YouTube as well. Thanks for watching!

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

Friday, May 22, 2015

Waterbending Strength and Conditioning

Dear Reader,

I thought about trying to take advantage of you, but I’ve been through some profound life changing experiences recently and it’s altered my moral outlook. After having my perspective altered, by a series of painful near death experiences, I have changed and grown. Just like Aang and Korra probably did in their respective cartoon narratives. Which leads me to my point. With my new found maturity comes the understanding that this relationship is not going to work unless we are totally honest with each other.

The following exercise regime is based on a lie. I don’t actually know any “water bending,” and I don’t know very much about “The Legend of Korra.” More or less everything I do know was a learned in the process of researching this article. I can’t move water with my mind despite the fact that I do know some Tai Chi Chuan (which is a Chinese martial art that uses movements similar to those involved in water bending). I don’t even know who Kya is, or how her water bending prowess fits into the overall narrative, but I do know this: Korra would not want you to be out of shape! Korra would want you keep the promises you made to yourself not to eat things that you know are bad for you and she would want you to enjoy the social and health benefits that come from regular exercise.
So please, for Korra’s sake, give this workout a try. It might be hard at first, but when the Lion Turtle withdrew it’s protection from the people of the Water Tribe, that must have been pretty hard for them too. I bet it wasn’t easy for them to learn the secrets of water bending by observing the relationship between the moon and the tides. They probably had tons of other things they could have been doing besides staring at the ocean, but they kept up the effort. Why? Because the ancient people of the Water Tribe knew what Korra knows, and what we all need to learn: Short term pleasures must be put aside, so that we can achieve our long term goals!

And our goals are to get as close to Waterbending as possible.

The Moon Spirits don’t reveal their secrets easily, but don’t forget the powerful metaphor that I assume was referenced at some point in an episode of “Legend of Korra” involving Water Bending. “Water is the softest thing in the world, but with enough time it can wear down mountains or dig out the Grand Canyon. It always finds the most efficient path as it flows towards its destination, but if you struck it spontaneously becomes hard.” After reading that I think you’ll have to admit that water has great intrinsic value, and that so does physical health. Therefore, and without further disclaimer. I present to you this low impact but highly effective “Water Bending Workout!”

Please do it! I told the Lion Turtle you would. You wouldn’t want to make me a liar would you? Did I mention that I almost died?



Water Bending Workout

Fighting Back With Water:

It’s a common misconception that water bending makes you vulnerable to electrical attacks. Nothing could be further from the truth. It’s actually the impurities in water that conduct electricity, master water benders learn to remove the impurities in water thus making it an effective insulator. Therefore, let us honor the legacy of the Moon Spirit by drinking lots of pure water throughout the day and cutting out all sodas and energy drinks. Dehydration often feels like fatigue, and many of us find that by simply staying hydrated we can avoid tired feelings that we previously fought with caffeine.
Caffeine is dehydrating, and only makes you more tired in the long run. That’s a vicious cycle, of destruction unlike the life giving cycle of the moon and the tides which form the basis of water bending. So when you are in training, drink water not beer, not soda, not energy drinks, and not fruit juice which is loaded with calories, has no protein and doesn’t alleviate hunger. Water does alleviate hunger, so when you feel like having a snack, fight the urge with water. Water Benders know that the cycle of nature will bring lunch to them in the fullness of time, and they know the power of water. That’s why they don’t need to give up on their dreams just to feel full now and guilty later. Even if you can’t fight entire armies with water, you can use water to fight hunger and fatigue!

What fatigue?

Balance and Fluidity:

Water bending requires balance, fluidity, and core strength. The following routine will allow you develop those attributes while getting a surprisingly strenuous cardio vascular workout. All you need is two Dixie cups, some open space, and a piece of string.

Fill your cups with water and hold one in each hand. Hold them out at arm’s length. Now take three steps backwards and three steps forwards. Try not to spill any water.

Close your eyes and repeat your steps without spilling any water.

Hold your arms out to sides, and stand on one leg. Close your eyes and lower your foot to the floor and switch legs. Try to switch legs 10 times without opening your eyes or spilling the water. It should take you about a month to get the hang of doing this right. After a month, you can vary your hand positions to make it harder. For example holding both arms straight overhead.

Sit down on the floor without spilling your cups of water. The only rule is that you cannot spill the water. You can use any motions you want. This will be very hard at first but it will also teach you a lot about balance and mobility.

Now stand up without spilling the water. If you find it easy to do this progress to the next level by doing it with closed eyes. Sit down and stand up 10 times.

Now put your water aside and stand with your toes touching a wall and your feet touching. Now squat down as far as you can without falling backward. At first your body will hit the wall and push your back. As you become more flexible you will be able to perform squats in this way. It takes very high level balance and flexibility to do this, which is why it is a staple of traditional Tai Chi training. The beauty of this is that the knees never go past your toes so there is never a risk of knee injury. Try to do 10 wall squats, but be aware that you will have to practice every day until you can get one wall squat. If you can do all ten easily then close your eyes. If you can do ten with your eyes closed try to work your way up to 20. However, doing 10 wall squats already puts you in pretty rare company. The only secret is regular practice.

Regular practice yields results.

Next, tie a rope to something sturdy that weight at least 45 lbs. Traditionally we would just use a tree, but feel free to be creative. Stand naturally (feet parallel) with your eyes closed, and pull on the rope as hard as you can with one hand without moving your feet or leaning your head forward or backward. Gradually pull harder until you lose your balance then switch hands. Try to pull the object towards you even if the object is immobile. Perform this exercise 10 times on each side. Then turn so the tree is behind you and perform the same exercise 10 times each side.

Next, stand on your right leg and touch your left big toe with your right hand alternate between your left and right legs. See how many switches you can make without falling and try to beat your number next time. Now have some water.

Unfortunately, the last part of this workout is a bit harsh. However, it is necessary to push your limits a little bit in order to extend your limits.

To get ready close your eyes and lie down on your back. Stand up without using your right arm or opening your eyes, then lie back down on your back and stand up again without using your left arm or opening your eyes. This counts as one rep for the last exercise. Your goal is to perform 100 reps to end your workout.

There are only two rules eyes closes and only one arm at a time. Besides those two rules you can rest as much as you want between reps or use any technique you want to stand up. You will find that standing up and sitting down with your eyes closed is very hard and that it will test your entire nervous system as well as ware your entire body out in a matter of minutes. You will find that your brain has to work overtime to discover new motor patters to help your keep your balance and use your body efficiently. You will also be shocked and how hard this workout is on your abdominal muscles. However, because this workout trains both your mind and body, you will make rapid gains as your brain adapts to the challenge and you will keep the extra physical confidence you acquire for the rest of your life.

Take the Water Bending challenge and try this routine and the diet recommendations above every day for a month. Then, switch to doing it the routine three times a week to maintain your coordination, mobility, and core strength as you use them to pursue other goes. If you do this routine all the way through even once you will never see your body the same way again and will have a solid foundation for internal Kung Fu training (the poor man’s air bending) as a collateral benefit.  


(Edit from Stephen:  Support us on Patreon!

Start with the above training before you begin any of the things I am about to write. Do it for 1 month, three times a week. At the end of the month, you may do the above training, plus one of the following trainings.  You will continue to train three days a week for at least another month. 

After that, you may attempt to add more days of training, until you reach 6 days of training (this should be gradual and take you about a year).   After a year, you will be doing the above training with one of the following groups of exercises six days a week. 

Over the next year, you can experiment with doing 2 of the following or all three of the following during the week in addition to the above training.  However, please start slowly and don't overdo it. 

1. Combat Training:

Here is a video of the Yang Style Tai Chi Short Form (Part 1) and Long Form.  Practice these forms starting at 15 minutes a day, adding time gradually. Eventually, I've been told the Long Form should take you about 45 minutes to complete because will be doing the form so slowly. If the videos I have linked are not the correct forms for Yang Style Tai Chi, I apologize.
I can certainly add more for reference, if needed.)

2. Stance Training:

Here is also a list of the stances of Tai Chi. If you're looking to mimic the style of the other workouts, you may practice each of these stances for 10 minutes a piece. 

3. Additional Conditioning: (Choose 2)

  1. Swim for 1 Hour (any stroke, take breaks if needed)
  2. 200 Kettlebell Swings (start at a light weight and build up)
  3. 200 Side Switch Kettlebell Swings (see picture below)
  4. 50 Sets of Atlas Stone Lift and Carry for 20 Meters (start light)
  5. 25 Butterfly Stretch Squats  (about half way down the page)
  6. Low Horse Stance for 2 Hours Max

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

(James has written several articles for various Martial Arts resources and has trained in Tai Chi, Karate, and Brazilian Jiu-jitsu.)

Thursday, May 21, 2015

Sand Therapy- How to Fix Tendon Pain in Forearms

Great for tendon pain and strengthening the hand and forearm! If you do a lot of grip training, this is a fantastic exercise to help prevent and remedy the tendon pain that can come with it. This is something you can do after any lifting session where you have trained your gripping, especially deadlifts and pull-ups. Prevent and help relieve the pain of tendonitis.

This is also a great exercise to strengthen the hand for sports like baseball and boxing and if you're looking to prep for The Turtle Hermit's Training.

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

Monday, May 18, 2015

Rock Lee: The Self-Imposed Rule

Rock Lee pushes himself to new levels of intensity with the concept of the "self-imposed rule."  The idea is this: if you are unable to complete a certain exercise or challenge as intended, you then force yourself to complete another exercise, not as punishment, but as a way to make sure you don't fail again.  The Green Beast of Konoha, of course, takes this rule to extremes, but I think that it can used as an extremely useful training tool, if used properly. So, let's delve into it.

I'm Rock Lee and I approve this message. 
And this training gear!

Rock Lee: The Self-Imposed Rule

When training, if you are attempting a new PR, such as lifting a certain amount of weight or doing a certain number of reps, or running a particular distance in a particular time, decide before you begin the workout to commit to the bounds of the "self-imposed rule."  I'm going to give several examples of the the rule, but please realize that this is a very open concept.

  1. If you fail on an attempt at a PR on a weight lifting exercise, complete as many reps as possible of a bodyweight version of that exercise. For a Squat/Deadlift type movement, you would complete a set of Squats for maximum reps. For Bench Press, you would do Push-ups or Dips. For Overhead Press, you would do Handstand Push-ups or Decline Push-ups. If you fail on a pull exercise, you could do a set of Pull-ups or Body Rows. 
  2. If you fail to complete a run as intended, you could do a number of exercises in response to failing. You could do a set of jump rope that equals half the time you were going to run. You could do a set number of jumps, like a high jump or a box jump.  You could do a small metcon (for instance: 30 push-ups, 30 sit-ups, 30 squats, AMRAP for 10 minutes)
  3. You don't always have to do the same muscle group. If you failed to do 100 push-ups, you may force yourself to do 100 squats in response to failure.  Even though squats won't help you in your push-ups per se, you'll still be pushing yourself to do more work as a whole. 
  4. If you lose a match in wrestling, judo, MMA, boxing, or another combat sport, go ahead and take a few days to rest, but when you come back, you could push yourself in your first few workouts based on how you lost.  If your cardio wasn't up to where it needed to be, log a few more rounds of shadowboxing or sparring in the following week or make sure you don't skip the High Intensity Interval Training.  If your muscles failed, do a 1,000 rep workout of pure bodyweight exercises broken up between four or five different movements. If you just weren't strong enough, make sure that you aren't skipping your strength sessions. If you just got out-fought, then make sure you drill the specific movements that would have let you win over and over and over again. 
  5. If you fail to do your workout as you intended, you could do a sprint workout afterward. You could also walk a distance on your hands or swim for a time or distance. Some days it can be "easy" and some days it can be "hard."

Some possible choices for "rule" exercises:
  1. Max Set of Push-ups
  2. Max Set of Sit-ups
  3. Max Set of Squats
  4. Max Set of Pull-ups
  5. Max Set of Handstand Push-ups
  6. 10 x 100 Meter Sprints
  7. 200 High Jumps
  8. Run 5 Miles
  9. 500 Double Under Jump Rope
  10. 2,000 Single Under Jump Rope
  11. 1,000 Punches or Kicks to Heavy Bag (at least wrap your hands)
  12. Perform a Cardio exercise for 30 Minutes
  13. Walk 100 Meters on Hands
  14. Skip 1 Mile
  15. Walking Lunges 1 Mile
  16. 1,000 Reps Bodyweight Exercises
  17. Perform 50 Total Reps of a Weight Lifting Exercise with 60% of your 1RM
  18. Pick 3 Exercises @ 30 Reps Each for 10 Minutes
  19. Carry a 1/4 Bodyweight Object for 1/4 Mile
  20. Max Set of Every One-Limb Exercise 
  21. Push/Pull a Sled or Tire weighing 200# or more for 1 Mile
  22. Complete your entire workout over again with half the weight. 
  23. Play a Competitive Game for 1 Hour: Basketball, Football, Volleyball, etc.
  24. Practice Martial Arts for 1 Hour
  25. Drill 1 Technique or Skill for 1 Hour 

These are just some of the things that you can do. In anything, you'll want to be safe and you'll want to know when to stop. The purpose here is to apply additional stimulus to help you overcome plateaus, not to kill yourself with exercise. 

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

Friday, May 15, 2015

Korra's Body Training | Tough Like The Toonz: EP 5

In this episode of "Tough Like the Toonz,"  JaxBlade shows us the exercises he would do to get a body like Korra. The key here is not magical exercises, but simple exercises done with consistency and decent form. I don't normally have criticism for Jax, but I would like to stress that you should go all the way down (full extension) on your pull-ups.

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

Thursday, May 14, 2015

Minecraft Workout

Minecraft is one of the most popular games in the entire world. It is low-graphics and doesn't have much in the way of a story line, but it makes up for that by the ability to manipulate the world in nearly an endless fashion and the willingness of its fans to build upon the very small mythology present within the Minecraft world and create limitless stories, maps, and worlds.

There have even been veritable heroes of Minecraft birthed, due to the nature of the internet, with players like DanTDM, Captain Sparkles, and Stampy Cat getting millions and millions of views on nearly every video they post. People love Minecraft. They want to live in the Minecraft world.


This looks like a job for... Steve!!
This workout is patterned after the Day Cycle in Minecraft, which is 20 minutes long.  The Daytime is 10 Minutes, with a 90 second Sunset, a 7 Minute Night, and a 90 second Sunrise. You can make it as easy or as hard as you need it to be. It's your world, after all!

Daytime Strength and Conditioning

  1. Wood Chopping- 1 Minute
  2. Log Deadlift and Carry- 50 Meters (at least 50#)
  3. Pick-ax to Dirt/Stone- 1 Minute
  4. Stone Deadlift and Carry- 50 Meters (at least 50#)
  5. Shoveling Dirt- 1 Minute
  6. 5-Gallon Dirt-Bucket Lift and Carry- 50 Meters 
AMRAP (as many rounds as possible) in 10 Minutes 

Sunset Rest- 90 Seconds

Nighttime Skill and Cardio
  1. Sprint 100 Meters (toward optional wooden sword)
  2. 20 Punches (pick up sword if available)
  3. Sprint 100 Meters (holding optional wooden sword)
  4. 20 Sword Swings (or Punches)  
  5. Sprint 100 Meters (dropping optional sword before start)
  6. 20 Box Jumps @ 24"
AMRAP in 7 Minutes

Sunrise Rest- 90 Seconds

Complete Workout 1 to 3 times, depending on fitness


  1. You will need the following equipment to complete this workout: An ax or hatchet, some logs and stones, a pick-ax, an area of dirt you can dig up or a pile of dirt, a shovel, and a 5-gallon bucket.
  2. If you are just starting out, you can go slowly with your minute of wood chopping, pick-ax, and shoveling.  That will allow you to adjust the pace to your fitness level. 
  3. Try to get a log and a stone that are as smooth as possible, so you are not scraping your skin up too much. 
  4. When you deadlift the stone or the log, try to hug it toward your chest, so that it is easier to move with. You'll do the same thing with the 5-gallon bucket filled with dirt, which should weight just below 50#.
  5. When shoveling the dirt, you can either fill up your bucket with dirt or, if it is already full, just toss the dirt into another pile beside the pile you already have. 
  6. When 10 minutes is up, stop, even if you are in the middle of a cycle of wood chopping, shoveling, or swinging the pick-ax. 
  7. If you don't have a wooden sword, that's fine. Just do punches during the part where you would be swinging the sword. 
  8. If you don't have a box or something like that to jump onto, you could potentially jump onto the pile of dirt you have, if it is tall enough. Make sure you stand up completely at the top of the box jump before you jump back down or step down. 
  9. Make good use of your rest periods. If you can only get through the Day before you have to stop, that's fine. If you can make it through a whole cycle, congratulations!!  As you progress, you can add more Day Cycles (up to 3 total) or you can increase the weight of the log and rock during the Day portion of the workout. Also, you can make it more difficult by pushing yourself harder during the minute "Mining" portions. 
  10. Make sure to eat a few porkchops and maybe a piece of cake after all this!  (Okay, maybe not the cake.)
That's all for today! Until next time, good luck and train hard!

Monday, May 11, 2015

How to Do a One-Arm Push-up

Some tips on doing a one-arm push-up. Let me know if you have any questions. Please remember to like and subscribe on our YouTube channel as well!!

Sunday, May 10, 2015

Character Training Programs

1. Goku

Goku is one of the most famous heroes in modern fiction. He's a powerhouse and a fantastic martial artist who always wants to push himself to new levels of strength and technique. This training program will seek to emulate his training with two different approaches. If you follow either program, you'll find yourself pushing to be stronger and stronger every day. You won't always be in the gym-- most days, you'll be out in the world, using nature and training partners to become better. Goku's Training Program is a good program for those lacking the majority of gym equipment. However, if you have access to a gym, one of the programs will make full use of that, as well.  Facility or not, this is a great program to make you into the hero of tomorrow.

This program will soon be added to the Real Anime Training main blog in much greater detail than previously existed in the PDF version!

If you could donate any amount, it would be greatly appreciated. 

Friday, May 8, 2015

Airbending Strength and Conditioning

Airbending is based on the real-life martial art of Bagua Zhang.  Apparently, Bagua Zhang was never meant to be taught to beginners (Source).  Most people who would come to learn the art would have already trained extensively in another art. I think that is a testament to how technical Bagua actually is and that lines up pretty well with the fluidity and power present in the Airbenders, themselves.

If you like the training, please consider supporting us!

Just look at the little guy, concentratin' and stuff.

It is recommended that you find a qualified instructor to help you along in your training, just as with the Earthbending and Firebending versions. This workout, like the others, is not an exhaustive list of training for this martial art, but is merely a place to begin.

Airbending Strength and Conditioning

Warm-up and Stretch (Examples of from #3 on: Part 1/Part 2)

  1. Walk- 5 Minutes
  2. Basic Movements- 15 Minutes Total
  3. Waist Twists- 20 Each Side
  4. Waist Twists with Heel Turn- 20 Each Side
  5. Front-to-Back Arm Swings- 20 Reps
  6. Small Arm Circles- 20 Each Way
  7. Big Arm Circles- 20 Each Way
  8. Forward Bend Arm Swing to Overhead Arm Swing- 20 Reps
  9. Bounce and Shake- 20 Reps
  10. Forward-to-Back Quick Weight Shifts- 20 Reps Each Side
  11. Look Up and Down- 20 Reps
  12. Ear to Shoulder- 20 Reps Each Side
  13. Neck Circles- 10 Each Way
  14. Shoulder Shrugs- 10 Reps
  15. Open and Close the Chest- 10 Reps
  16. Forearm Wave- 10 Reps Each Way
  17. Wrist Twist- 10 Reps Each Way
  18. Palm-in Wrist Stretch- 10 Reps Each Side
  19. Patting the Air- 5 Reps Each Side
  20. Hip Circles- 10 Each Way
  21. Torso Circles- 10 Each Way
  22. Knee Circles- 10 Each Way
  23. Knee Rotations- 10 Each Way
  24. Knee Slap and Hip Raise- 10 Reps
  25. Ankle Rotations- 10 Each Way
  26. Standing Single Leg Hamstring Stretch- 30 Seconds Each Side
  27. Palms-up Overhead Stretch to Forward Bend and Stretch- 1 Rep
  28. Standing Meditation- 1 Minute
Then, Choose 1 of the Following (see notes for exception),

1. Stance and Movement Training

  1. Walking the Circle- 20 Minutes (References: One/Two/Three)
  2. Bow Stance- 2 Minutes Each Side
  3. Horse Stance- 2 Minutes 
  4. Kneeling Stance- 2 Minutes Each Side
  5. Cat Stance- 2 Minutes Each Side
  6. Single Leg Stance- 2 Minutes Each Side
  7. Low Side Stance- 2 Minutes Each Side
  8. Twisting Stance- 2 Minutes Each Side
  9. Bladed Stance- 2 Minutes Each Side
  10. Stance Flow- 5 Minutes

2. Combat Training

  1. Palm Change Practice- 5 Minutes
  2. Reeling Silk- 5 Minutes
  3. Forms Practice (One/Two/Three/Four/Five/Six/Seven)- 30 Minutes Total
  4. Two Person Form Practice- 10 Minutes 
  5. Bagua Sparring- 10 Minutes

3. Physical Conditioning (Choose 3)
  1. 100 Squats
  2. Plank- 3 Sets x MAX Time
  3. Straight Bridge- 3 Sets of MAX Time
  4. Planche- 3 Sets of MAX Time
  5. Practice forms with Weights (bricks, hang weights from arms, weighted vest)- 30 Minutes
  6. Walk the Circle with Weights (shot put/heavy bag over head/bricks/weighted vest)- 30 Minutes
  7. Climbing- 20 Minutes (Rock, Rope, or Tree)
  8. Distance Running/Walking- 2 Hours 
  9. Run an Obstacle Race- At least 30 Minutes


  • I've listed a great deal of video sources for forms and the warm-up exercises, so please make use of them. 
  • This workout will always start with the warm-up and stretch section and then you will choose one of the workouts below to begin. You will advance in the same fashion as the Firebending and Earthbending workouts. Eventually, you may get to the point where you are training all three workout sections in a single day, moving up to training all three sections most days of the week. 
  • In the Stance and Movement section, you can increase the difficulty of walking the circle like in the History's Strongest Disciple Kenichi workout.  Please walk the circle for several months before attempting to make walking the circle any more difficult. Make the movement second nature.
  • Add weight to any exercise you are doing at an extremely slow pace. Practice your forms and circle walking and know them extremely well before you even attempt to add external resistance. Maintaining the form is more important than the amount of weight you are holding. If your form is degrading, the weight is too heavy. 
  • For the Stance Flow, you will merely attempt to flow from one stance in the training list to another. You can stay in each stance for a few breaths or just a moment. It's your time to experiment with how the movement flow into one another. Do it slowly at first and until you become more comfortable with the movements and positions in general.
  • You may add weight to the squats when you feel relatively comfortable doing 100 full-depth repetitions. Add only 1 to 2 pounds at a time, however. 
  • The Planche is performed by placing your hands down toward your hips, while fulling extended, and raising yourself off the ground completely, with nothing touching the ground but your hands. If you cannot do this, you can start with a Tuck Planche, which means you curl your body up into a ball and raise yourself off the ground. In this way, you will not need as much core strength to get into the position. Eventually, you will be able to extend your legs more and more until you are able to hold the Planche normally. This, however, may take some time. 
  • The last three exercises are taken more from the show than actual Bagua training methods.
  • For climbing, you can break it into sets, if need be. Always climb with a partner, whether you are using a rope, a rock wall, or a tree. If possible, wear a helmet and use some sort of pad underneath where you are climbing to keep yourself as safe as possible. Ideally, you should be using climbing equipment in case you slip and fall. 
  • Distance running is to build massive endurance so that you get used to continuous movement for a long period of time. Also, endurance training will give you the lean body type that most Airbenders seem to have, as well as building your "air" as many old-fashioned trainers would say.
  • The Obstacle Course training is right out of the show. The new Airbenders in Legend of Korra are shown to run through numerous obstacles that push their ability to move and dodge. If you have a short obstacle course, just repeat it for the time listed.  You could also run a Spartan Race or a Tough Mudder, as well. If you are lacking an obstacle course, make do with what you have by trying to navigate around natural or man-made obstacles as best you can. However, please be cautious. 
That's all for today! Until next time, good luck and train hard!

Wednesday, May 6, 2015

Deadlift Demonstration Video

Demonstration of the deadlift. If you have any questions, please leave a comment here or on the YouTube video itself.  During one portion of the exercise, I do round my lower back intentionally (but not exaggerating it, because I don't wanna snap my spine) to give you an idea of what you should not do.

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

Monday, May 4, 2015

Overhead Press Demonstration

The overhead press is an extremely important movement that translates to other exercises such as the push press, the jerk, wall balls, thrusters, and handstand push-ups.

If you have any questions, leave them in the comments here or on the video. That's all for today! Until next time, good luck and train hard!

Friday, May 1, 2015

Training to Go Super Saiyan

(Disclaimer: You can't actually turn into a Super Saiyan. :P) 

Training like a Saiyan is hard.  The Saiyans lived lives to non-stop combat and brutal conflict, even before the rule of Frieza. Each of these warriors was driven by the impulse to become stronger, to fight, become the greatest. Many times, this manifested itself into cruelty and hatred toward other species and themselves. This, I believe, was the downfall of the Saiyans as a whole.  Because they were so quick to throw themselves into battle, they certainly evolved quickly, but I imagine most of them died early on in life, never really being able to tap into their full potentials. 

This is not the case with the group of Super Saiyans that we know. Goku, Vegeta (later on), Gohan, Goten, and Trunks pushed themselves less on the battlefield and more in the practice room. To be sure, they fought their hardest when it was required of them, but they did their best to not go into battle ill-prepared. The fruits of this process were the various stages of Super Saiyan. 

So the question is this, "How do you train to go Super Saiyan?"

This is how:

1. Never Stop Pushing, Never Give Up

Always be progressing. There is no limit. 

Is a 500 pound squat good?  Hell, yeah, it is!   Let's put five more pounds on there. 

Can you do a 100 push-ups?  Awesome!  Try it on the gymnastic rings this time. 

Learning how to box?  I love it!  Now, go train with those wrestlers. 

The key is this:  If you can do something, do it better.  If you can't do something, keep trying. Goku couldn't catch Korin on his first try and he damn sure couldn't catch Bubbles or hit Gregory on the first try, either. Fall down seven, stand up eight. There is no "maintenance" in becoming a Super Saiyan. You can see the downfall of not training with Gohan.  When the world needed him to be as strong as he could be, he had only grown weaker. If you let yourself become complacent, you'll soon find that "good enough" is the enemy of great. 

If you are failing somehow (losing in a competition), learn from it. Learn why it's not working. Don't make excuses!!  If there's a reason that you failed, accept it and move on with your training and your life. Living in the past will not push you into the future. 

400 times gravity is for weaklings! Give me 401!

2.  Don't Rush

This is a process. You will not get there over night. It will be in tiny little increments over weeks and months and years, but it will be worth it. Every rep, every mile, every practice session, every step will accumulate until one day-- BOOM!!  You've arrived.  You've become a Super Saiyan. You've conquered your fears and your goals alike. You're standing at the precipice of what it means to be you, looking off at the next level you're pushing to achieve. 

But you won't get there in one day, so don't rush. 

One punch at a time.

3. Listen to Sage Advice

Goku had mentors his entire life: Grandpa Gohan, Master Roshi, Korin, Kami, King Kai... even his opponents were his mentors, in a way.  He learned from every available resource to help him become stronger. In the same way, listen to those who have the knowledge and skills.  Listen to those who have gone on before you. 

Your coaches, your teachers, your instructors, your opponents and your friends (who are knowledgeable) are your help in becoming the person you want to be. You may eventually outgrow them and that's okay, but use them while you have them and let them help you become what you're trying to become.  Don't assume that you know more than the black belts, the Olympians, the Doctors, the Coaches, and the Trainers, for they've walked paths you haven't. Instead, rely on them. You'll thank yourself later.

Power comes to those who train and listen to their coaches.

4. Study on Your Own

It's not enough to just do absolutely everything that someone else tells you, however. You need to learn your own body and your own mind.  You need to absorb as much information about your topics of study (and even outside) as possible. The more you know, the more you can make informed decisions about how you want to grow as an athlete, a martial artist, and a person. Seek knowledge from a variety of sources and don't be afraid to try some things that people think are stupid.  There is not only one way to accomplish things.

That's why there are various stages of Super Saiyan 1.

5. Train Your Ass Off!! (But Be Safe)

Nobody ever became great by accident. It was through hard work, dedication, practice, and so much training. Get in the gym. Get on the mat. Get on the road. 

And. Go. Do. Work.

You'll be sore and you'll be tired.  Eat well and sleep a bunch and get out there and do it again tomorrow. Implement a gameplan so that you can always train.  Your body needs rest, but there's nothing wrong with letting it rest in stages. Arms are destroyed today-- good, because my legs needed work anyway. 

Use proper safety equipment in your training. You can't get stronger if you're dead. Headgear and gloves in sparring is for everyone's safety and help you be able to train longer and harder. It's hard to train with a busted knuckle, rib, or nose. Be safe, be strong.

Training to become a Super Saiyan is hard, but being some guy in the crowd sucks pretty bad, too.

So, how do you train to become a Super Saiyan?  Start here:

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

One-Punch Man Training Program- Week 157 (FINAL THREE DAYS OF TRAINING)

Week 156 is here! This week is three challenge days and a bonus 4 easy days to finish out the training program. Day 1093 (Test Day) 1...