Sunday, August 28, 2016

The Goku Training Program Master Post

  1. Introduction and Overview
  2. Phase 1: Goku's Early Training
  3. Phase 2: Roshi's Training

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Goku's Training Program- Introduction and Overview

About a year ago, we released Goku's Training Program in PDF or Google Docs version. Many people have emailed to receive this program and we've gotten a great response from it in general. Now, however, it has dawned on me (duh) to just post the program in pieces to the blog so that you can just read it here!

Goku trained his ass off to get here.
So will you.

But there's something else!! I'm going to start posting it with greater detail than the original program possessed, so that those following it will have greater understanding of the programming. Below is an overview of the general programming. It's going to be similar to the One-Punch Man Training Program, but without the need for weekly updates.  The program is very, very long, but we will be breaking it down into sections for you to use as needed. At the beginning, it will follow relatively close to the Dragon Ball timeline, but will diverge later on for the sake of not doing the same thing for years on end. Also, addition of weighted clothing will be addressed in the program proper and not in the introduction.

You should be using the Real Anime Training Warm-up and Stretching Routine for all of this program. There's nothing wrong with running through the Stretching Routine a couple of time a day, either.

Rest weeks should be filled with walking, stretching, and doing activities that you enjoy, like hiking or playing a game of basketball or something along those lines. It won't be as difficult as your normal training, but it keeps you active and won't have you killing the same movements all the time. If a day has an "OR" in between two workouts, it means that one week you will do the first listed workout and the next week you will do the next listed workout.

Phase 1: Goku’s Early Training (2 Months)
  • Do this workout 4 times a week .
  • On your off days, go for a walk and stretch. (All non-training days for the rest of the program)

Phase 2: Roshi’s Training (2 Months)

Transition: Rest One Week

Phase 3: The Turtle Hermit’s Training (4 Months)

Transition: Rest One Week

Phase 4: The Turtle Hermit’s Training, Revisited (4 Months)

Transition (a): Rest One Week
Transition (b): “Korin’s Training” every day for a week.

Phase 5: Travel the World with Goku (5 Months)

Transition: Rest One Week

Phase 6: Travel the World with Goku, Remix (6 Months)

Transition: Rest One Week

Phase 7: Kami’s Training (6 Months)

Transition: Rest Two Weeks

Phase 8: Goku's Peace Time Training ( 6 Months)

Transition: Rest One Week

(Note: We will be skipping the running on Snake Way for the sake of the program.)

Phase 9: King Kai’s Training (3 Months)

Transition (a): Rest One Week
Transition (b): Goku’s Gravity Room Workout MWF and 100Gs Add-on Tues, Thurs, and Sat

Phase 10: Goku Trains in Space (3 Months)

Transition: Rest One Week

Phase 11: Training for the Androids (6 Months)

Transition: Rest Two Weeks

Phase 12: Repeat Training for the Androids and above Transition period 4 more times. (2 Years)

Transition: Rest Two Weeks

Phase 13: Room of Spirit and Time (6 Months)

Transition: Rest Two Weeks

Phase 14: Goku's Training in Other World (6 Months)

Transition: Rest Two Weeks

Phase 15: Goku's Godly Training (6 Month)

For training beyond this, you have two options: begin to use the Gravity Room Method (read the WHOLE POST) utilizing the following format, which is slightly different from the normal programming or use the Gravity Room Method 2.0. Do not use the 10-Minute MetCon List, because you'll already be doing your MetCons with the previous workouts.

Gravity Room Method Version

Week 1

Week 2

Gravity Room Method 2.0 Version

Week 1

Week 2

This is a long and tough program, but if you take your time and follow the entire thing, you'll get through it safely and with insane fitness. REMEMBER, this is just the overview and not the program proper, so please don't just start it without looking at the actual programming and definitely DO NOT just start in the middle, because you absolutely will injure yourself.

One-Punch Man Training Program- Week 35

Week 34 is here!

Day 239

  1. 100 Push-ups to Downward Dog (Peform a push-up and then press back into the yoga position Downward Dog for 2 Seconds. Repeat until reps are completed.)
  2. 100 V-Ups
  3. 100 Squats to Calf Raise (Squat and then perform a calf raise at the top of the squat.)
  4. 10 km Running
--Complete in as few sets as possible

Day 240

  1. 5 x 5 Push-ups @ Last Week's 80%+ Weight (2 Min Rest Between Sets)
  2. 5 x 5 Sit-ups @ Last Week's 80%+ Weight (2 Min Rest Between Sets)
  3. 5 x 5 Squats @ Last Week's 80%+ Weight (2 Min Rest Between Sets)
  4. 75 Push-ups
  5. 75 Sit-ups
  6. 75 Squats
--Complete Final Calisthenics in as few sets as possible, then
  1. 400 Meter Run, as fast as possible
  2. 1600 Meter Run at Easy Pace
--5 Rounds

Day 241

  1. 30 Wide Push-ups
  2. 30 Wide Leg Sit-ups
  3. 30 Sumo Squats
  4. 5 km Running
  5. 30 Wide Push-ups
  6. 30 Wide Leg Sit-ups
  7. 30 Sumo Squats
  8. 2500 Meter Run
  9. 30 Wide Push-ups
  10. 30 Wide Leg Sit-ups
  11. 30 Sumo Squats
  12. 2500 Meter Run
  13. 10 Wide Push-ups
  14. 10 Wide Leg Sit-ups
  15. 10 Sumo Squats
--Complete as fast as possible

Day 242

  1. 100 YTW Push-ups w/2.5# Wrist Weights
  2. 100 Sit-ups w/Ceiling Reach w/2.5# Wrist Weights
  3. 100 Overhead Squats w/Dowel and 2.5# Wrist Weights
  4. 10 km Running at Easy Pace
--Complete in as few sets as possible

Day 243

  1. 10 Push-ups w/feet in TRX or Rings
  2. 10 Decline Sit-ups
  3. 10 Squats w/TRX or Ring Row (Squat will be easier because you will be at an angle for the row.)
--10 Rounds, then
  1. 5 km Running, as fast as possible
  2. 5 km Running at Easy Pace

Day 244

  1. 15 Push-ups w/80#
  2. 15 Sit-ups w/80#
  3. 15 Squats w/80#
--6 Rounds, then
  1. 10 Push-ups w/80#
  2. 10 Sit-ups w/80#
  3. 10 Squats w/80#

10 km Run at Easy Pace

Day 245

Same as Day 203 on Week 29.

Saturday, August 27, 2016

Boxing Workout Master Post

Hajime no Ippo
  1. Master Post for the Hajime no Ippo Training Program
  2. Fishing Boat Makunouchi Workout
  3. Ippo's Basic Training
  4. Ippo Prepares for Miyata
  5. Ippo's First Three Fights
  6. Ippo on the Beach
  7. The East Rookie Champ Workout
  8. The All-Japan Rookie Champ Workout
  9. Class A Tournament- First Round Workout
  10. Class A Tournament- The Finals
  11. Facing the Champ Workout
  12. Ippo's Recovery Time
  13. Ippo's Comeback Workout
  14. Ippo's Mountain Training Camp
  15. Ippo vs. Sendou (Redux)
  16. Ippo's First Two Title Defenses
  17. Building Up the Dempsey Roll
  18. Evolving the Dempsey Roll
  19. Back to Basics
  20. Tenacity for Ten Rounds
  21. Takamura's Beginning Boxing Routine
  22. Takamura's Pre-Fight Blitz
  23. Sendou's Basic Training
  24. Date Eiji's Training
  25. Miyata's Basic Training
  26. Itagaki's Training
  27. Itagaki's KBG Training
  28. Itagaki's "Go-Go Mode" Workout
  29. Aokimura's Basic Training

  1. Kamishiro Yuu's Basic Training

Ashita no Joe

  1. Joe's Basic Training
  2. Joe's Prison Workout
  3. Joe's Prison Yard Training
  4. The Juvenile Prisoner's Boxing Routine
  5. Nishi's Weight Loss Workout

History's Strongest Disciple Kenichi

  1. Good Luck, Takeda
  2. Random Training with James Shiba #1: Calisthenics and Skill Work
  3. Random Training with James Shiba #2: Circuits and Intervals
  4. Random Training with James Shiba #3: Old School Conditioning
  5. Random Training with James Shiba #4: Weights and Plyometrics
  6. Random Training with James Shiba #5: Extreme Practical Boxing

Wednesday, August 24, 2016

Our New Patreon

To make it easier on all of you who currently donate to Real Anime Training, and for those of you who will in the future, we've made a Patreon where you can get cool stuff for supporting us. Every little bit helps, guys. And you can still donate through PayPal if you don't feel like using Patreon.

We've got a lot of videos and posts planned for the near future including "Goku's Training Program" and "Batman Training Program" in much the same way the "One Punch Man Training Program" has been implemented and videos for several of your favorite workouts and more demonstration videos for exercises.

Thanks for your continued support!

One-Punch Man Training Program- Week 96

Week 95 is here! Day 666  100 Renegade Push-ups w/25# DBs 100 Wide Leg Sit-ups w/3 Second Split Stretch at Top 100 Squats w/3 Band Pu...