Real Anime Training

One Piece Workout Master Post

2013-05-15T21:54:00.000-04:00

Straw Hat Luffy's Training
Zoro's Training
Sanji's Training

Hajime no Ippo Workout Master Post

2013-05-15T21:49:00.001-04:00

Makunouchi Ippo

Takamura Mamoru

Misc. Characters

Sendou's Basic Training

Date Eiji's Training

Miyata's Basic Training

Itagaki's Training

Aokimura's Basic Training

HSDK Workout Master Post

2013-05-14T21:31:00.001-04:00

Shirahama Kenichi

Takeda Ikki

Fists of Ragnarok

Masters of Ryouzanpaku

Grappler Baki Workout Master Post

2013-05-14T21:04:00.000-04:00

Baki

Retsu Kaioh

Biscuit Oliva

Jack Hanma

Shinogi Kureha

Misc. Workouts

Dragon Ball Workout Master Post

2013-05-13T21:46:00.000-04:00

(In Chronological Order)

I will be adding to this post as needed.

Stephen Makes Stuff Up #1: Burpee Workout

2013-05-09T14:02:00.002-04:00

I made this workout for a class I teach and it turned out pretty awesome, so I figured that I wouldn't let this one just float on by without passing it onto you guys. I'm going to start posting some of the workouts that I have previously made or make for the classes that I teach, just to give you guys some variety and because I can! :P

See? I just kind of make stuff up as I go along!

I'll be listing all of those workouts under "Stephen Makes Stuff Up," so there won't really be any association with an anime or anything, but I hope you enjoy them anyway.

Stephen Makes Stuff Up #1: Burpee Workout

10 Burpee Pull-ups
10 Burpees
10 Manmakers w/25# DBs
8 Burpees
10 Double Burpees
6 Burpees
10 8-Count Bodybuilders
4 Burpees
10 Wall Burpees
2 Burpees
10 Squat Thrusts
1 Burpee
10 Mountain Jumps

Notes:

To perform a burpee pull-up, you'll need a pull-up bar at least a couple of inches higher than your hands can reach when fully extended over your head. Ideally, it should probably be about 8-12 inches, so you have to put some effort into your jumping. You begin doing a standard burpee, including the push-up and then, at the top, you jump up and do a pull-up. That's 1 rep. Repeat until the listed rep count is completed.
A Manmaker begins with a Dumbbell in each hand pressed over head, followed by the squatting motion of the burpee, placing the weights on the ground and then you jump your feet back just like a burpee, but with your feet wider than shoulder width. However, this is where the movement deviates. With your hands still on the handles of the weights, do a push-up. When you reach the top of the first push-up, perform a row with one of the dumbbells, making sure your shoulders stay parallel with the ground. Then, when the weight is lowered to the ground, perform another push-up and then row on the other side. You will then perform one more push-up. That's three total push-ups and a row on each side. Then, you hop your feet back in and return to standing with the weights pressed over your head. That is one rep. Have fun!
A Double Burpees is the exact same movement as a normal burpee with the push-up and jump, but each move is done twice before moving onto the next one. Squat down twice, legs out twice, two push-ups, legs in twice, two jumps from the bottom of the movement.
We've covered 8-Count Bodybuilders in Gaia's Basic Military Training.
Wall Burpees are the exact same as a normal burpee, except that you will stand with your back facing a wall and when, you shoot your feet out, your feet end up going up high on the wall instead of the ground. The closer you get to the wall, the harder the movement.
Squat Thrusts are just a burpee without a push-up or a jump. Squat down, feet out, feet in, stand up. You're welcome.
Mountain Jump are just the bottom portion of the burpee. Start from the squatted position, hands on the ground and shoot your feet out to the top of the push-up position and then return to the start. That's one rep and probably a welcome exercise after all of the burpees from before.
Rest as you need to, but try to get through this as quickly as possible.

That's all for today! Hope you guys enjoyed this one. Until next time, good luck and train hard!

Daisuke Naito,　Dempsey Roll (Hajime no Ippo)

2013-05-06T12:00:00.000-04:00

This is awesome. This guy was actually the WBC Flyweight and OPBF Flyweight Champ.

Baki's Sledgehammer Workout

2013-05-05T11:40:00.000-04:00

Baki is known for putting himself through insanely tough workouts. Going through "New Grappler Baki," I noticed that some chapters began with Baki performing some feat or activity. Therefore, I decided to save those that seemed appropriate and turn them into workouts.

Awww, yeah!

Baki works all day, railroad or no railroad.

Baki's Sledgehammer Workout

25 Sledgehammer Swings (each side)
100 Meter Sprint w/Hammer
50 Sledgehammer Swings (each side)
50 Meter Lunge Walk w/Hammer
100 Sledgehammer Swings (each side)
100 Meter Sprint w/Hammer
250 Sledgehammer Swings (each side)
50 Meter Lunge Walk w/Hammer
500 Sledgehammer Swings (each side)
100 Meter Sprint w/Hammer
1000 Sledgehammer Swings (each side)
50 Meter Lunge Walk w/Hammer
100 Waist Twists w/Hammer (each side)
50 Side Bends w/Hammer (each side)
1 Mile Run w/Hammer
1 Mile Walk w/Hammer
Alternate 25 Sledgehammer Swings each side until failure.

Notes:

This is pretty high volume, but would you expect from Baki? If you can't handle this workout right off the bat, you can stop at any time. You could stop after the first couple of exercises or in the middle. Just do what you can. You could also use a lighter sledgehammer, like a 6 pound sledge and then work your way up to 8, 10, 12, or 20 pounds.
With the Sledgehammer Sprint, it's probably best to alternate how you hold it between sets, so you are working both sides equally.
For the Lunge Walk with the hammer, you can hold the handle in one hand and put the head on one shoulder and then alternate every step or you can hold it out in front of you, underneath the head, with the handle pointed down.
For the waist twists you can hold the hammer parallel to the ground, but you'll need to switch sides at the half way point or you can hold it underneath the head with both your hands and have the handle pointing down.
For the side bends, you can either hold the hammer above your head and bend to either side or you can hold the hammer underneath its head on one side of you and then do one side at a time.
For the run and walk, it's probably best to hold the hammer in both hands in front of you, one high and one low or to have it resting on your shoulder. Either way, you'll need to change sides periodically.
The last portion of the workout is to push your endurance and toughness. You could just not do it at all, do one last set of swings on each side, or see how long you can go. Potentially, the workout could go for hours, if you could handle it, but it's certainly not required.

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

Sikorski's Prison Climb Workout (Grappler Baki)

2013-04-25T22:51:00.000-04:00

The start of New Grappler Baki introduces us to some seriously dangerous convicts. They are immensely strong and kill without warning. All of them escape from Maximum Security Prisons and some of them even defy the Death Penalty. One inmate of particular interest is the Russian inmate, Sikorski, who possesses a finger strength and climbing ability that is likely unrivaled in the entire world. He used a single finger on each hand to scale the the nearly-smooth walls of a 100-Meter tall missile silo! This workout is going to focus on finger and arm strength and rock climbing ability.

Because in prison, what else are you gonna do besides try to escape?

Sikorski's Prison Climb Workout

LEVEL ONE:

Rock Climb 100 Meters

LEVEL TWO:

25 Pull-ups
Rock Climb 100 Meters

LEVEL THREE:

10 Triangle Pull-ups
25 Pull-ups
Rock Climb 100 Meters

LEVEL FOUR:

10 Two Finger Pull-ups
10 Triangle Pull-ups
25 Pull-ups
Rock Climb 100 Meters

LEVEL FIVE:

10 One Finger Pull-ups
10 Two Finger Pull-ups
10 Triangle Pull-ups
25 Pull-ups
Rock Climb 100 Meters

LEVEL SIX:

5 One Arm Pull-ups (each side)
10 One Finger Pull-ups
10 Two Finger Pull-ups
10 Triangle Pull-ups
25 Pull-ups
Rock Climb 100 Meters

LEVEL SEVEN:

5 One Arm Two Finger Pull-ups (each side)
5 One Arm Pull-ups (each side)
10 One Finger Pull-ups
10 Two Finger Pull-ups
10 Triangle Pull-ups
25 Pull-ups
Rock Climb 100 Meters

LEVEL EIGHT:

5 One Arm One Finger Pull-ups (each side)
5 One Arm Two Finger Pull-ups (each side)
5 One Arm Pull-ups (each side)
10 One Finger Pull-ups
10 Two Finger Pull-ups
10 Triangle Pull-ups
25 Pull-ups
Rock Climb 100 Meters

LEVEL NINE:

10 Fingertip Pull-ups
5 One-Arm One-Finger Pull-ups (each side)
5 One-Arm Two-Finger Pull-ups (each side)
5 One-Arm Pull-ups (each side)
10 One Finger Pull-ups
10 Two Finger Pull-ups
10 Triangle Pull-ups
25 Pull-ups
Rock Climb 100 Meters

LEVEL TEN:

10 Two Finger-Fingertip Pull-ups
10 Fingertip Pull-ups
5 One-Arm One-Finger Pull-ups (each side)
5 One-Arm Two-Finger Pull-ups (each side)
5 One-Arm Pull-ups (each side)
10 One Finger Pull-ups
10 Two Finger Pull-ups
10 Triangle Pull-ups
25 Pull-ups
Rock Climb 100 Meters

LEVEL ELEVEN:

10 One Finger-Fingertip Pull-ups
10 Two Finger-Fingertip Pull-ups
10 Fingertip Pull-ups
5 One-Arm One-Finger Pull-ups (each side)
5 One-Arm Two-Finger Pull-ups (each side)
5 One-Arm Pull-ups (each side)
10 One Finger Pull-ups
10 Two Finger Pull-ups
10 Triangle Pull-ups
25 Pull-ups
Rock Climb 100 Meters

LEVEL TWELVE:

5 One Arm Fingertip Pull-ups (each side)
10 One Finger-Fingertip Pull-ups
10 Two Finger-Fingertip Pull-ups
10 Fingertip Pull-ups
5 One-Arm One-Finger Pull-ups (each side)
5 One-Arm Two-Finger Pull-ups (each side)
5 One-Arm Pull-ups (each side)
10 One Finger Pull-ups
10 Two Finger Pull-ups
10 Triangle Pull-ups
25 Pull-ups
Rock Climb 100 Meters

LEVEL THIRTEEN:

5 One Arm-Two Finger-Fingertip Pull-ups (each side)
5 One Arm Fingertip Pull-ups (each side)
10 One Finger-Fingertip Pull-ups
10 Two Finger-Fingertip Pull-ups
10 Fingertip Pull-ups
5 One-Arm One-Finger Pull-ups (each side)
5 One-Arm Two-Finger Pull-ups (each side)
5 One-Arm Pull-ups (each side)
10 One Finger Pull-ups
10 Two Finger Pull-ups
10 Triangle Pull-ups
25 Pull-ups
Rock Climb 100 Meters

LEVEL FOURTEEN:

5 One Arm-One Finger-Fingertip Pull-ups (each side)
5 One Arm-Two Finger-Fingertip Pull-ups (each side)
5 One Arm Fingertip Pull-ups (each side)
10 One Finger-Fingertip Pull-ups
10 Two Finger-Fingertip Pull-ups
10 Fingertip Pull-ups
5 One-Arm One-Finger Pull-ups (each side)
5 One-Arm Two-Finger Pull-ups (each side)
5 One-Arm Pull-ups (each side)
10 One Finger Pull-ups
10 Two Finger Pull-ups
10 Triangle Pull-ups
25 Pull-ups
Rock Climb 100 Meters

LEVEL FIFTEEN:

20 Minutes One Finger Rock Climbing Practice
5 One Arm-One Finger-Fingertip Pull-ups (each side)
5 One Arm-Two Finger-Fingertip Pull-ups (each side)
5 One Arm Fingertip Pull-ups (each side)
10 One Finger-Fingertip Pull-ups
10 Two Finger-Fingertip Pull-ups
10 Fingertip Pull-ups
5 One-Arm One-Finger Pull-ups (each side)
5 One-Arm Two-Finger Pull-ups (each side)
5 One-Arm Pull-ups (each side)
10 One Finger Pull-ups
10 Two Finger Pull-ups
10 Triangle Pull-ups
25 Pull-ups
Rock Climb 100 Meters

Notes:

If you have to break the Rock Climb distance into pieces due to lack of a 100 Meter rock wall (which is likely), that's fine. Just make sure that you are able to complete the distance comfortably before you advance to the next level. Also be sure to use the appropriate gear and assistance in your training and, if possible, have an instructor handy.
You will need to be able to do all 25 pull-ups in a row before you advance to the Third Level of the workout.
Triangle Pull-ups start with a standard pull-up grip. You'll pull your body up along the line of one of your arms, then when your chin is over the bar you will move your body toward your other hand and then back down the line of your other arm. You are essentially tracing a triangle with your chin along both your arms and the bar. Alternate the direction you go, but count each triangle you make as 1 rep.
Two finger pull-ups will require you to use the index and middle finger of each hand to suspend yourself from the bar. It will be remarkably more difficult, because your palm and thumb will not be able to press against the bar. This is very important for increasing the strength of your fingers.
One finger pull-ups will require you to use just the middle finger of each hand to suspend yourself from the bar. You'll use the middle finger because it is the longest finger and will be very useful in climbing.
The One-Arm Pull-up is going to be difficult. You may have to start with doing negative reps, where you might jump up to the top of the movement and then fight the descent. Eventually, the strength for the movement will come on its own, with enough of this training.
The One-Arm Two Finger Pull-up is just what it sounds like. You will do a One-Arm Pull-up with just two fingers on one hand. At this point, the main issue will be if you have the finger strength to hand to movement, because you've already done the One-Arm Pull-up.
Same thing goes for the One-Arm One Finger.
Fingertip pull-ups are best done on the frame of a door or a small ledge, but make sure that you are not far off the ground for safety's sake.
Two finger fingertip pull-ups are done using the index and middle fingers.
One finger fingertip pull-ups are done using the middle finger.
One-Arm Fingertip, One-Arm Two Finger, and One-Arm One Finger Pull-ups are a combination of everything you've done up to this point and they will be immensely difficult, so be patient and do what you can. Everything will come in time, as long as you've built the base with the previous exercises.
The One-Finger Rock Climbing is you purposely using only the middle finger of each hand to climb on a rock wall. Ideally, you wouldn't even use your feet, but you can build up to that over a long, long time. There is no given distance to travel, so just do as much as you can in the allotted time frame.
This will most likely take a long time to reach the highest levels, so be very patient.

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

Thor's Basic Training (Chiaki Yuma)

2013-04-13T20:33:00.003-04:00

Chiaki Yuma, or Thor, is the Seventh Fist of Ragnarok and a user of Sumo. He's massive, powerful, and fights "for all the fat men of the world."

"This body is the perfect blend of muscle, fat, and sex appeal!"

Sumo wrestlers go through some intense training. They live in "stables" with only other sumo practitioners, waking at 4 or 5 AM to train for several hours. Then, they eat a huge meal at around 11 AM or noon and then take a two hour nap before waking up to eat again and then going back to sleep. It's safe to say that the life of a sumo is 100% about the art. The training that these men undergo is all about building the raw strength, balance, and flexibility (yes, flexibility) to push another equally large man outside a ring.

Thor's Basic Training
Sumo-Kenko-Taiso Practice (You can find most of the exercises listed below here in PDF format.)

Kishizume no Kata (Concentration Exercises)
Chirichouzu no Kata (Clapping and Rubbing the Palms)
Shiko no Kata (Stamping)
Sliding Practice
Shinkyaku no Kata (Leg Stretching)
Matawari (Extreme Leg Stretching)
Shikiri no Kata (Preparing to Wrestle)
Seme no Kata (Attacking Exercises)
Fusegi no Kata (Defensive Exercises)
Yotsu Mi no Kata (Belt-Grabbing Exercises)
Sori no Kata (Bending Backwards)
Kinsei no Kata (Balance Exercises)
Douyo Iri no Kata (Entering the Ring)
Teppo (Stepping and Hitting Exercise)- Wooden Post
Teppo- 75#+ Heavy Bag
Butsukari-geiko (Hitting Practice)
Practice Matches

Start at 5 Minutes for each exercise. After you comfortable with this volume of training, increase the time for each exercise to 10 Minutes. When you are comfortable with the volume of training, which may take a while, increase it to 15 Minutes per exercise.

Notes:

Reference the link at the top of the workout for anything not listed here in the notes. The PDFs will have descriptions of the exercises as well as some basic illustrations.
This is a pretty long workout, even at the beginning level, so go easy if you aren't in shape.
Check the above link for Shiko, but here is a video.
Sliding is a form of footwork useful in Sumo matches. Here is a video of it.
Teppo is stepping with the same hand and same leg for hitting against a wooden post or a heavy bag. The post is the traditional way, but the heavy bag gives a different feel and allows you to practice against a moving target and work on your timing. Here's a video of an American doing Teppo.
Here is a video of some training and practice matches.
Butsukari-geiko is pretty much slamming your body into the body of your training partner. You'll get a little bit of a running start (most likely using sliding footwork to move) and hit your chest/stomach area together. Be careful not to bash your heads together.
Be careful with hitting your head together on the practice matches as well. You'll need a ring and you win by either pushing your opponent out of the ring or putting them on the ground.

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

Maito Gai's Handstand Training

2013-04-11T12:18:00.001-04:00

Maito Gai is one of the strongest Jounin in Konoha. He imposes strict training on himself at all times and, if he fails at something, he pays for it by undergoing additional training. When he lost at Rock-Paper-Scissors to Kakashi, he said that he would walk around the village 500 times on his hands, because the training may help him not fail next time, whenever another challenge arises.

You should see what he does when loses at poker.

Sounds like a plan.

Maito Gai's Handstand Training

Phase 1: Walk 100 Meters on Hands in a 8 Hour Period
Phase 2: Walk 500 Meters on Hands in a 8 Hour Period
Phase 3: Walk 1,000 Meters on Hands in a 8 Hour Period
Phase 4: Walk 2,500 Meters on Hands in a 8 Hour Period
Phase 5: Walk 5,000 Meters on Hands in a 8 Hour Period

Notes:

Walking on your hands is hard at first. You might not even be able to stay up long enough to move toward the beginning, so you'll just have to practice getting up into the handstand. You may need a mat or very soft grass to fall on during this time, so please be aware of that.
A football field or other flat, grassy area are generally good places to do handwalking.
You may want to invest in some gloves if you are not interested in building callouses on your hands.
Try to walk the distance in as few sets as possible, but if you are unable to walk on your hands for the entire length, that's okay. However, try to do the sets in distances no smaller than 10 Meters. If you can't cover 10 Meters without falling, you'll need to redo that section.
Do not advance to the next phase of the training until you can complete your current phase on three separate occasions, holding to the "at least 10 Meters without falling" protocol mentioned before.
The later workouts may take you a long time, so you will want to set aside the appropriate time for them.
The final phase is actually the world record that was set in 2002, according to Guinness World Records, so good luck with that!
After becoming very good at this kind of training, your shoulders, triceps, core, and balance will be on a completely different level from before.

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

There you go, Lee.

Grappler Baki: Gaia's Basic Military Training

2013-04-08T19:33:00.001-04:00

Gaia is a character with a split personality. His normal personality, Nomura, likes to kill, but he's not the strongest or the most skilled warrior. During combat, Nomura was captured and put in front of a firing squad. However, as fate would have it, he was rescued at the last second, but the rush of adrenaline and fear caused a split in his personality and all his hair fell out. As a result, whenever Nomura experiences an adrenaline rush, he switches to Gaia-- a warrior who controls the body's natural limit-breaker of adrenaline to push himself to whatever level of strength, speed, and awareness that the situation requires. His belief is that he does not need to put on the additional muscle mass in order to be stronger, because he can merely manipulate the level of adrenaline his body is putting out.

"Take your bulging biceps elsewhere, mister!"

Baki, however, shows him the error of his ways by stomping a mud hole in the hairless Gaia. Score one for training! Nomura, at some point, would have had to undergo military PT and, I imagine, probably still continued those exercises, since they don't really build much mass, but are good for developing basic strength and good muscular endurance, which is very important for a soldier. As such, this workout is based on general military PT.

Gaia's Basic Military Training, Workout A

100 Jumping Jacks
50 8-Count Bodybuilders
Run 3 Miles
Stretch- 10 Minutes

Then,

5 Pull-ups
10 Push-ups
20 Sit-ups
30 Squats
40 Flutterkicks
50 Mountain Climbers
60 Second Plank

--5 to 10 Rounds, depending on fitness, then stretch 10 Minutes:

Gaia's Basic Military Training, Workout B

Pick one:

Ruck Training: 25-70lbs, depending on level. 2-15 miles, depending on level. If you are just starting out, do 25lbs and 2 miles and increase either the weight OR the distance when you get stronger. If you can, you should do this in very hilly or mountainous terrain. You can increase either the distance or weight when you are able to finish the given course with the given weight at a 4 minute/mile pace.
Swim Training: Sets of 400 Meters, any stroke. Increase number of sets as your fitness allows. Rest 1 to 2 minutes in between sets. If you cannot swim 400 Meters without stopping, you can break it into however many sets you need to, but do not do more than 400 Meters in a workout if you cannot swim it in one go.
Long Run Training: Run 5-20 miles at a slow, easy pace. You're going for the distance, not speed. If you're not sure if you can take it, pick 3 miles. If you're not sure you can take that, alternate jogging and walking for the distance. Obviously 20 miles is going to take a long time to get to, so increase your mileage gradually.

Notes:

8-Count Bodybuilders are kind of like burpees, but a little different. 1) You squat down and put your hands on the ground next to your feet. 2) With your hands flat on the ground, shoot your feet out behind you to go into the top position of a push-up. 3) Jump your feet out into a Y position. 4) Jump your feet back together in the top of the push-up position. 5) Lower yourself into the bottom of the push-up position. 6) Push-up from the floor back to the top of the push-up position. 7) Jump your feet back in between your hands. 8) Explode from the bottom position into a jump, with hands overhead. That's one rep. 8-Counts. Get it?
Flutterkicks are done by lying on your back, with your hands underneath your hips and your feet about six inches off the ground. Then, you alternate your feet up and down from 6-12 inches off the ground. Up and down on each side is one rep.
Mountain Climbers are done by placing both hands on the ground, with one foot leg bent underneath you, foot on the ground and the other leg straight behind you. Your butt is up in the air and you alternate the position of your feet. Moving each leg back and forward is one rep.
Plank is done at either the top position of the push-up or on your forearms. Focus on keeping your abs tight and your body straight. Your butt with want to go either up or down from straight to make it easier, but focus on a straight line all the way down your spine and legs.
Make sure if you are going on a long ruck or a long run that you have drink water regularly, take in about 30g of carbohydrates every 30-45 minutes, and wear comfortable clothing and shoes. No matter what your level of fitness is, if you don't fuel and hydrate yourself or keep yourself comfortable, you'll end up failing a lot sooner and that's not what we're going for at all.

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

Judo in Anime and Manga: Masahiko Kimura's Training

2013-04-02T21:07:00.000-04:00

There aren't as many main characters in manga with judo backgrounds. There's Yawara (which is pretty awesome), but other than that, I've not come across too many judo manga. There are some judoka in Grappler Baki, Shamo, Holyland, and History's Strongest Disciple Kenichi; however, the judo players in these manga were secondary characters and are often taken out relatively early in whatever fight they are in. Poor Ukita in HSDK just gets the raw end of just about every deal he's involved in.

I mean, just look at the poor bastard.

I think this is unfair. Judo is badass.

Look at current UFC Women's Bantamweight Champion Ronda Rousey-- she's 7-0 in professional MMA and won a Bronze Medal in Judo at the 2008 Summer Olympics. Judo is the precursor to Brazilian Jiu-jitsu and Helio Gracie, the founder of BJJ, was beaten by a judo player. However, to be fair, it took the one of the greatest fighters, if not the greatest fighter, in the world at that time: Masahiko Kimura, to accomplish that feat. This man was ridiculous. His philosophy was that if he put more effort into his training than his opponents, he would be victorious-- he did... and he was. Kimura will be the basis for this workout.

So, this workout is dedicated to all the judoka who've been overlooked. This is for you guys!

Masahiko Kimura's Training

1,000 Push-ups or Hindu Push-ups
Bunny Hop- 1 km
Headstand- 3 x 3 Minutes
Judo Practice- 100 Throws
One-Arm Barbell Lift and Press- 15 Reps each side OR Bench Press- 3 Sets: 3, 2, and 1 Reps
200 Sit-ups off Partner's Back or Decline Sit-ups
200 Squats with Partner/Log/Barbell/Sandbag (150-200lbs)
Judo Practice- 100 Submissions
500 Shuto (Knife-hand Strikes)
Judo Practice- 100 Entries
Judo Randori- "X" x 3 Minute Rounds
Practice Throws (particularly Uchi-mata) Against a Tree- 1 Hour
Additional Judo Practice- 1 Hour

Notes:

This is a day workout and can be broken up throughout the day as needed.
The 1,000 push-ups can be in any number of sets and reps.
Bunny Hopping a kilometer will be pretty rough, so rest as needed during it.
Do the headstand against a wall or with a partner. Also, you should use a mat or a large folded towel. If you can't do the full 3 minutes, you can rest and do it in sets, but try to do the full time.
Examples of Judo Throws: Animated, Video/Pictures, Animated, and Video. Needless to say, you'll need a partner for this.
The One-Arm Barbell Lift and Press can be a single-arm Clean and Press, a deadlift followed by a curl followed by a press, or it even be a snatch (I know there is not a press in the snatch, but whatever.) Here are some examples: 1, 2, and 3 (content warning on this one!). Start off light and really focus on the form here.
The bench press is here so that you can occasionally focus on some heavier upper body lifting.
The sit-ups off a partner's back will require a partner (no crap!) to be on all fours. You will sit with your butt across their shoulders and your legs wrapped around their body. You will do sit-ups from this position, but obviously be careful, since you'll be laying back over your partner's head. Alternatively, and possibly better, you can just do decline sit-ups.
This is a lot of squats with a lot of weight. What I'm going to suggest is to pick whatever weight you are going to squat with and just squat it as many times as you can. You can do it in whatever sets and reps you need to, but the eventual goal is to be able to do a 150-200lb squat 200 times without stopping. (Mind you, I did say eventually.) To keep from getting bored, it might be fun to switch it up and occasionally use a partner or a barbell or a log or a sandbag. Each will offer their own challenges and tax your body in a different way.
In case you didn't know, judo is not just throws. It has submissions, too. Unfortunately, due to the rules in judo, you don't get to see them as much. However, if you think about it, BJJ is essentially just judo with a crap-ton of newaza (ground techniques) in it. Check out some newaza here and pay attention to shimewaza (chokes) and kansetsuwaza (joint locks). Here's also a video. You're just practicing the techniques here, so you're going to need a partner.
Kimura was also known to practice some Karate, especially the shuto or knife hand strike. You can just do it in the air or against a target. It's 500 total strikes, so 250 on each side.
Entering means just practicing the footwork before a throw, like the spin for a hip throw or the leg set up for an Uchi-mata. For example, this video here.
Judo Randori is essentially just sparring. You're going for a decisive throw, a 25 second pin, or a submission. Old school example and new school. Do it for as long as you like, but do it for at least 3 minutes.
Kimura would often go into the forest late at night and practice his throws against a tree, particularly his entering techniques for those throws. Particularly, he would practice Uchi-Mata. Knowing the throw was one thing, but getting into the position to use the move is absolutely essential. That's why there is an additional hour of practice for this.
The additional judo practice can be randori, technique practice, or practicing the entering for your throws. Whatever it is, just fill the time slot.

Hope you guys enjoyed this one! You guys have been asking for a judo workout for a while now, so here it is! Until next time, good luck and train hard!

Kimura is not impressed.

Batman's Training Program- Final Phase

2013-03-28T11:37:00.003-04:00

This is a continuation from Batman's Training Program- Phase 5. Continue to scale the workouts as necessary. This is pretty much the same program that was initially posted here, however, I am going to post some variances in the workout, so that you don't always end up doing the same thing. 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 (262#) OR Squat Clean- 8 x 3 Reps (262#)
5 Sets Metabolic Conditioning (1/4 Mile Run, 21 Two 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-

5 Sets 20ft Rope Climb
30 Minutes Gymnastic Rings (Pick Two: Pull-ups, Iron Cross, Muscle-up, L-Sit, Dips, Levering)
40+" 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- 7 x 5 Reps (620#)
"Light" Deadlift- 30 Reps (310#)
30 Minutes Sparring

Wednesday (Off Day):

Morning-

20 Mile Run

Evening-

30 Minutes Target Practice
30 Minutes Flexibility
30 Minutes Hand Techniques
30 Minutes Leg Techniques
30 Minutes Observation (Watch Fights, Instructional Videos, Observe Natural Movement of People, Animals, and Objects in Motion.)
30 Minutes Meditation
30 Minutes Grappling Techniques

Thursday:

Morning-

30 Minute Jog
30 Minutes Martial Arts- Forms or Shadowboxing

Evening-

Squats- 10 x 5 Reps (525#)
1 Hour Bouldering
30 Minutes Flexibility
Crunches- 5 x 50 Reps
30 Minutes Target Practice
30 Minutes Heavy Bag

Friday:

Morning-

30 Minute Jog
30 Minutes Meditation

Evening-

Clean and Jerk- 8 x 3 Reps (262#) OR Squat Clean- 8 x 3 Reps (262#)
5 Sets Metabolic Conditioning or Prescribed Crossfit WOD
30 Minutes Flexibility
30 Minutes Sparring

Saturday:

Morning-

30 Minute Jog
30 Minutes Yoga

Evening-

Crunches- 5 x 50 Reps
Squats- 10 x 5 Reps (525#)
Push-ups- 5 x 50 Reps
30 Minutes Monkey Bars
30 Minutes Pommel Horse
30 Minutes Heavy Bag
1/4 Mile Swim

Notes:

We've come full circle. Now all that's left to do is to make the commentary on how to successfully navigate and implement this program.
Any one of these days is not necessarily a problem to a hardcore athlete, but the biggest thing is that there aren't any real rest days and that is where the tricky implementation comes in.
Remember, the only reasons that Bruce Wayne would even remotely be able to keep this up for any length of time are because he worked up to it slowly, he probably has access to top tier supplementation, massage therapists, chiropractors, and doctors, and Bats is probably juicing just as hard as any professional body builder ever.

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

He didn't get this jacked going Vegan and doing Zumba, that's for sure!

"Vinland Saga" and "Berserk" Training

2013-03-26T21:09:00.001-04:00

I've wanted to do workouts for these two series for quite a while; however, I've been fortunate enough to be a part of the initial release of the Centurion Method and if anything matches the spirit of these manga, its CM. The workouts for the program are primarily done outside, mostly with rocks, logs, and sledgehammers. Of course, you can do them with barbells/dumbbells/kettlebells/medicine balls, but nothing beats the hardcore feel of a big-ass rock and log. There are workouts for pure strength, more cardio-based ones, and some really just ridiculous beat-yourself-to-death workouts, as well as a "Primal" section that focuses on the movement of the human body.

Throughout both "Vinland Saga" and "Berserk," we are forced to look the brutality of the human condition dead in the face. It is unrelenting, unforgiving, and unapologetic. The body count racked up in these series- man, woman, and child- is mind-numbing. But there is a message present throughout each story.

Only the strong survive.

Survival favors those who can outlift, outrun, outfight, and just generally outlast others. There will always be people who will seek to pillage, plunder, and destroy. Man vs. Man or Man vs Nature are the everlasting themes of human history and they are themes that leave our history riddled with the corpses of those consumed by them. The Centurion Method embraces this concept, becoming a weapon to strike out against those who would oppose you and a chisel to carve the marble of your being into a fleshy god. (Don't you love how over-the-top it is?) Below are a couple of workouts from the Centurion Method, as an example. If they strike your fancy, head on over and pick up a copy.

Vinland Saga: "Concentration Camp"

1.5 Mile Run w/25+# vest/backpack
25 Backpack/Vest Deadlifts
50 Lunge Walks with Backpack/Vest over Shoulders
50 Bear Crawl Push/Pull with Backpack/Vest

Berserk: "The Dance of Battle"

20 Dodge Lunge Walks
20 Hammer Lunge Walks
25 Sledgehammer Swings (swap sides each round)
20 Dynamic Side Lunge

--8 Rounds

Notes:

Bear Crawl Push/Pulls are when you have a weight underneath you while in a bear crawl position, you push or pull the weight ahead of you as far as you can reach, then crawl over top of it and do it again. Each time you pull or push the weight, that is one rep.
Dodge Lunge Walks- Do a normal lunge and, as you stand up, dodge explosively to the opposite side. One on each side is one rep.
Hammer Lunge Walks- Do a normal lunge with the hammer over your shoulder and as you stand up, swing the hammer and repeat on the opposite side for one rep.
Dynamic Side Lunge- Lunge to one side and explode back to standing and then lunge to the opposite side for one rep.
The Centurion Method workouts can beat you down, so it is perfectly okay to stop in the middle of a workout if you cannot complete it.

Hopefully you guys enjoy these workouts and I hope you'll check out the Centurion Method Training Manual. Until next time, good luck and train hard!

Baki's Technique Workout- "50 Reps"

2013-03-22T21:15:00.000-04:00

One of my very good friends and occasional training partners, James Whelan, (you can find his blog in the "Stuff I'm Reading" side panel) does this workout every now and again and I thought it was applicable to Baki, considering the type of fighter that he is and the various kinds of training that he does. This workout is solely dependent upon how many martial arts techniques you know, so it could be very short or it could be very, very long.

This is a very important technique.

Baki's Technique Workout- "50 Reps"

Do 50 Reps of every martial arts technique you know on each side of your body.
50 Push-ups
50 Pull-ups

Notes:

50 reps of every martial arts technique you know is a very tall order for some. It's also hard to define what is a "technique." A seiken or a jab or a front kick are obviously techniques, but some people would list combinations like the jab-cross or self defense techniques like "Thundering Hammers" from American Kenpo as techniques. If you have a partner, that adds another dimension and can allow for grappling and submission techniques. It's entirely up to you how in depth you want to make this workout, so choose wisely!
It would be smart to make a list of all the techniques you know before you begin the workout, because you will not remember them all in the midst of the workout, especially when your brain is telling you to quit out of boredom or fatigue.
50 push-ups and pull-ups at the end of the workout may also be difficult due to fatigue.
My friend says that this workout takes him around 4 hours to complete so keep water and a carb source, like a sports drink or gel with you to keep yourself going.

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

Nishi's Weight Loss Training (Ashita no Joe)

2013-03-21T12:50:00.002-04:00

In Ashita no Joe, Nishi is Joe's training partner and the only other member of Danpei's gym. He starts out as an overweight boxer with a mediocre record and a penchant for midnight snacking. However, over time, he gets into the grind and really pushes himself, dropping weight and getting into a much better weight class, where he is able to shine. This workout is based on the training that we see Nishi do to drop weight.

"You mean I can't eat two bowls of udon at midnight and lose weight?!"

Nishi's Weight Loss Training

Do all three exercises in any order:

Jump Rope- 30 Minutes
Running- 30 Minutes
Shadowboxing- 30 Minutes

Notes:

This is a very simple workout, but it will really push your endurance.
The good thing about this workout is that you can change it around to work yourself differently. Shadowboxing is a different experience after jumping rope and running, the same as pushing your run after the rope jumping and shadowboxing.
If you are out of shape, you can walk or do walk/jog intervals during the run and take short breaks in the jump rope and shadowboxing sessions.

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

Battle Club: Wrestling Club Training Camp

2013-03-14T22:07:00.000-04:00

Battle Club is a crazy, over-the-top manga about high school amateur wrestling. It's not for kids, considering there is some nudity and sexual themes, but it's got some pretty good moves in it (some realistic and some not). Early on, the characters go to a beach training camp where they ended up doing some hard training and one of the girls on the team suplexes a shark.

A shark.

Just let that sink in for a second. In any case, here's the workout!

Battle Club: Wrestling Club Training Camp

LEVEL ONE

Swim 500 Meters w/10# swim weights
Rest and stretch 10 Minutes
Swim 500 Meters w/10# swim weights

If you fail to swim either of the 500 Meters without stopping, you must do 100 Push-ups.

LEVEL TWO

Swim 1000 Meters w/10# swim weights
Rest and stretch 10 minutes
Swim 1000 Meters w/10# swim weights

If you fail to swim either of the 1000 Meters without stopping, you must do 500 Push-ups.

LEVEL THREE

Swim 5000 Meters w/10# swim weights
Rest and stretch 10 Minutes
Swim 5000 Meters w/10# swim weights

If you fail to swim either of the 5000 Meters without stopping, you must do 1000 Push-ups

LEVEL FOUR

Swim 10,000 Meters w/10# swim weights
Rest and stretch 10 Minutes
Swim 10,000 Meters w/10# swim weights

If you fail to swim either of the 10,000 Meters without stopping, you must do 5000 Push-ups

Notes:

This is a very difficult and insane workout. You might be able to do the first level, but the second level will probably get you if you aren't a competitive swimmer.
You may use any stroke you like to swim the distance, so the positive part is you can do the backstroke when you get tired.
You can do any hand position for the push-ups.
This is a serious endurance workout, so take your time with it and be patient.

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

Sun-ken Rock: Ken's Morning Routine

2013-03-08T16:46:00.002-05:00

After the Chirisan training, Ken gets in the habit of waking up at 6 AM every morning, without an alarm clock, and he decides to use that extra time to train. This workout is his morning training.

Ken's Morning Routine

LEVEL ONE

Light Stretching- 5 Minutes
100 Sit-ups
100 Push-ups
Light Stretching- 5 Minutes

LEVEL TWO

Light Stretching- 5 Minutes
100 Decline Sit-ups (45 Degrees)
200 Push-ups
Light Stretching- 5 Minutes

LEVEL THREE

Light Stretching- 5 Minutes
100 Decline Sit-ups (65 Degrees)
100 Assisted One Arm Push-ups (each side)
Light Stretching- 5 Minutes

LEVEL FOUR

Light Stretching- 5 Minutes
100 Hanging Sit-ups
100 One Arm Push-ups (each side)
Light Stretching- 5 Minutes

Notes:

On the stretching, be very easy since you are just waking up and are not warmed up. Treat it more like yoga, if you are familiar with it. Also, try to stretch your whole body during each set of 5 minutes.
Assisted one arm push-ups are pretty simple. You start in a push-up position, hands just below your shoulders. Then, keeping one hand in the same place, you move one hand out a few inches. You still need to keep the stationary hand underneath your shoulder. You are not shifting your entire center of gravity. The only thing that is moving is your other hand away from your body. On each rep, you should move the other hand just a little further away, until you can't do the rep and then start over. Keep counting your reps up to 100 and then switch sides.
There are many different ways to do hanging sit-ups. For descriptions, check the search function for "hanging sit-ups."
Ken also did these push-ups on his knuckles, so that is an option, as well.

That's all for today! I know this is a very simple workout, but Ken does this same workout every morning. I would not recommend doing this every day in order to let your muscles recover and to make sure you are not creating a muscular imbalance.

Until next time, good luck and train hard!

Sun-ken Rock: Chirisan Mountain Training

2013-03-06T11:24:00.000-05:00

Sun-ken Rock is a bit of an odd story. A Japanese youth follows a girl to Korea and ends up becoming the boss of a very small Korean gang. Through a lot of hilarious hardship and some very hard-to-bear scenes, the gang slowly accumulates new members and begins to take down other gangs in the area. There is a very intense training sequence under the care of a few monks up in one of the highest mountains in Korea for 10 month that we will now turn into a workout.

I had previously started reading this manga a while ago and somehow got sidetracked. In any case, here's the workout!

Sun-Ken Rock: Chirisan Mountain Training

Morning

Run 1 Mile
Climb 50 Feet (Rope, Rock, or Tree)
Army Crawl 100 Yards

--5 Rounds

5-6 Hours Later

1000 Weapon Strikes on Tree
1000 Punches on Tree
Practice Handstands- 10 Minutes

Notes:

The running should ideally be done on mountainous terrain. You're looking for hills, uneven ground, and even streams to run through.
Be careful with the climbing. If you do not have a rock wall or proper equipment, try to only climb about 10 feet at a time. Climb up a tree or a rope or a small rock face and then climb back down for the total distance.
Remember to stay low on the army crawl.
Ken's gang used knives against the logs/trees for their weapon training, but you can use whatever you like. Whatever you end up using, make sure that you are being safe. If at all possible, I recommend that you use practice weapons like wooden swords. You can use nunchaku, knives, swords, an ax or whatever you like.
You do NOT have to do these punches on a tree. You can use a heavy bag or a makiwara or a hanging Iron Palm Bag. Whatever the case, you need to start slow, remember to punch with proper form, and stop when you need to. If your hands are done hitting at 100 reps, then you should stop. Also, if you are new to hitting things or are hitting a new material, you need to hit the material softly at first!!! Building bone density and hardness are not done over night and can take years to properly develop, so please take your time.
On handstands, start the clock and just practice for ten minutes straight. Rest when you need to, but you need to push yourself during this ten minutes. Hold the handstand for as long as you can. When you get better at the handstand, you can try supporting yourself on all of your fingers and gradually removing one finger at a time. Just like hand conditioning, this will take a very long time and you should be patient!

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

Two Months into the Centurion Method

2013-03-03T19:09:00.001-05:00

After two months of the Centurion Method, I've noticed that there are some movements that get over-utilized. However, upon inquiring of the author concerning this issue, I was informed that when a movement like "Pull-ups" is listed, that doesn't necessarily mean that the pull-up has to be in a supinated grip and, in fact, grips can be alternated between sets. I imagine this same thing applies to push-ups and hand positions, as well as foot position on squats.

I have had to take the last week off from the CM in order to rest, because, due to the high-intensity and high volume nature of the program, combined with my active job of personal training and instructing fitness classes, I felt as though I was right on the edge of Overtraining Syndrome. I'm feeling much better after this recovery week and am looking forward to seeing what my strength and endurance look like jumping back into the Centurion Method workouts.

On another note, I'm also going to start including my martial arts training back into my program. I feel like I should never have left it out, but I wanted to give the Centurion Method a fair shot in the beginning, so I could better understand the wear and tear it would put on my body.

Proud to say that I am a Berzerker of the Centurion Method, but I'll be looking forward to getting back to my Real Anime Training workouts. (I guess to be fair, though, I'll be including the Centurion Method in Real Anime Training for you guys soon.)

Baki's "Upside Down" Workout

2013-02-22T19:05:00.003-05:00

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

20 Sit-ups
10 Handstand Push-ups

--10 Rounds

LEVEL TWO

20 Decline Sit-ups (45 Degrees)
10 Handstand Push-ups (12" Blocks)

--10 Rounds

LEVEL THREE

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

LEVEL FOUR

20 Decline Sit-ups (45 Degrees, 80#)
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!

MLP:FiM- Fluttershy's Training

2013-02-21T12:13:00.000-05:00

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

20 Push-ups
Tire/Sled Pull- 50 Yards @ 25#
Sprint 100 Yards

--3 Rounds

LEVEL TWO

20 Push-ups w/5# Weighted Vest or Backpack
Tire/Sled Pull- 50 Yards @ 50#
Sprint 100 Yards

--3 Rounds

LEVEL THREE

20 Push-ups w/10# Weighted Vest or Backpack
Tire/Sled Pull- 50 Yards @ 100#
Sprint 100 Yards

--3 Rounds

LEVEL FOUR

20 Push-ups w/20# Weighted Vest or Backpack
Tire/Sled Pull- 50 Yards @ 200#
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!

One Month into the Centurion Method

2013-02-14T11:09:00.001-05:00

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!

Batman: Bane's Solitary Confinement Workout

2013-02-03T16:36:00.001-05:00

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

1,000 Push-ups (any hand position)
1,000 Sit-ups
1,000 Pull-ups (any hand position)
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!

Real Anime Training

One Piece Workout Master Post

Hajime no Ippo Workout Master Post

HSDK Workout Master Post

Grappler Baki Workout Master Post

Dragon Ball Workout Master Post

Stephen Makes Stuff Up #1: Burpee Workout

Daisuke Naito, Dempsey Roll (Hajime no Ippo)

Baki's Sledgehammer Workout

Sikorski's Prison Climb Workout (Grappler Baki)

Thor's Basic Training (Chiaki Yuma)

Maito Gai's Handstand Training

Grappler Baki: Gaia's Basic Military Training

Judo in Anime and Manga: Masahiko Kimura's Training

Batman's Training Program- Final Phase

"Vinland Saga" and "Berserk" Training

Baki's Technique Workout- "50 Reps"

Nishi's Weight Loss Training (Ashita no Joe)

Battle Club: Wrestling Club Training Camp

Sun-ken Rock: Ken's Morning Routine

Sun-ken Rock: Chirisan Mountain Training

Two Months into the Centurion Method

Baki's "Upside Down" Workout

MLP:FiM- Fluttershy's Training

One Month into the Centurion Method

Batman: Bane's Solitary Confinement Workout

Daisuke Naito,　Dempsey Roll (Hajime no Ippo)