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"Rebuild the Guild" Workout (Fairy Tail)

After the guild is destroyed by the Phantom Lord Guild, all the members of Fairy Tail pitch in to help rebuild the guild building. There's a lot of lifting and carrying going on in the midst of construction and that is what this workout hopes to mimic.

"Rebuild the Guild" Workout

1. "Lumber Carry" Barbell Complex

Deadlift
Clean
Front Squat
Push Press
Back Squat
Barbell Lunge
Barbell Yoke Carry- 50 Meters
Push Press

--10 to 20 Rounds

2. "Bucket Carry" Dumbbell Complex, increasing weight

100 Meter Farmer's Walk
100 Meter Run

--5 to 10 Rounds

3. 200 Sledgehammer Swings

Notes:

The Barbell Complex is only one rep of each exercise. You'll approach the bar, bend down and do a Deadlift, sit the bar down (but don't let it go) and immediately go into a full Clean. After the Clean, do a Front Squat (the bar racked on your chest and delts). At the top of the Front Squat, bend your knees and hips slightly and use the momentum from the upward movement of your legs to help you press the weight completely overhead for the Push Press. From the overhead position, bring the weight down on your shoulders and do a Back Squat. From the Back Squat, perform a Barbell Lunge on each leg. Next walk 50 meters with the weight still on your shoulders. At the end of the 50 meters, perform another Push Press from the bars current position. You may either bring the weight down to your chest and reverse the motion of the clean to put the bar back down or you may just drop the weight in front of you (but make sure you are out of the way). Repeat 10 to 20 times depending on your fitness.
The limiting factor as far as weight goes for the Barbell Complex will most likely be the Push Press. Starting with 45-95# is probably a good place to begin.
The Dumbbell Complex will require several increasingly heavier DBs or a set of varying weight dumbbells. You'll pick up the first set of dumbbell and walk 100 meters, then set them down and jog 100 meters back to the start. Then, you'll pick up the next set of DBs and do the next set. For instance, the complex may work like this: 15#, 25#, 35#, 45#, 55#.
Ideally, you should be swinging the sledgehammer down onto a tire. If sledgehammer swings get too easy at the end of your workout, use a heavier hammer.

Until next time, good luck and train hard!

Deadlift
Clean
Front Squat
Push Press
Back Squat
Barbell Lunge
Barbell Yoke Carry- 50 Meters
Push Press

--10 to 20 Rounds

2. "Bucket Carry" Dumbbell Complex, increasing weight

100 Meter Farmer's Walk
100 Meter Run

--5 to 10 Rounds

3. 200 Sledgehammer Swings

Notes:

The Barbell Complex is only one rep of each exercise. You'll approach the bar, bend down and do a Deadlift, sit the bar down (but don't let it go) and immediately go into a full Clean. After the Clean, do a Front Squat (the bar racked on your chest and delts). At the top of the Front Squat, bend your knees and hips slightly and use the momentum from the upward movement of your legs to help you press the weight completely overhead for the Push Press. From the overhead position, bring the weight down on your shoulders and do a Back Squat. From the Back Squat, perform a Barbell Lunge on each leg. Next walk 50 meters with the weight still on your shoulders. At the end of the 50 meters, perform another Push Press from the bars current position. You may either bring the weight down to your chest and reverse the motion of the clean to put the bar back down or you may just drop the weight in front of you (but make sure you are out of the way). Repeat 10 to 20 times depending on your fitness.
The limiting factor as far as weight goes for the Barbell Complex will most likely be the Push Press. Starting with 45-95# is probably a good place to begin.
The Dumbbell Complex will require several increasingly heavier DBs or a set of varying weight dumbbells. You'll pick up the first set of dumbbell and walk 100 meters, then set them down and jog 100 meters back to the start. Then, you'll pick up the next set of DBs and do the next set. For instance, the complex may work like this: 15#, 25#, 35#, 45#, 55#.
Ideally, you should be swinging the sledgehammer down onto a tire. If sledgehammer swings get too easy at the end of your workout, use a heavier hammer.

Until next time, good luck and train hard!

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Pokemon Trainer Workout #1- Preparation

This workout is based solely on what it would take to make you a Pokemon trainer on a world-wide journey. It's an endurance workout utilizing a few different kinds of training. It starts out slow and gradually adds things, just like the game. You'll be walking, running, hiking, climbing a little, and swimming. However, the workouts are not exactly just doing what you would do on a journey, but also what it would take to get your prepared for that daily grind. The first workout is that preparation.

That's a long-ass way to walk, if you ask me.

Pokemon Trainer Workout #1- Preparation

Walk 1 Mile OR Cycle 2 Miles
Deadlift, Squat, OR Clean- 5 x 5 Reps
30 Step-ups on 12-18" box/bench (each side)
1 Minute Plank
Dumbbell Shrugs- 5 x 5 Reps
30 Step-downs on 12-18" box/bench (each side)
1 Minute Side Plank (each side)
30 Push-ups
30 Lunges w/Rotation (each side)
1 Minute Plank
5 x 100 Meter Farmer's Walk
30 Squats
1 Minute Side Plank (each side)

Notes:

For the bodyweight exercises, when you can do all 30 reps without stopping, it's time to add weight in the form of a weighted vest, a backpack, or dumbbells. Try 10# at a time to begin with.
The weights are at the beginning of the workout to make sure that you're able to lift as much as possible. Remember to go up in weight if you are able to complete all five sets. You can either pick a weight and stay there for each set or go up after each one. I recommend starting a little lighter and adding weight, so that at the end, the 5th rep is the last possible rep you could have done.
For the step-ups, make sure both feet make it to the top of the bench before you step down. You can alternate legs each rep or just power through one side and then do the other.
The step-downs start from the top of the bench or box. You'll bend your knee, allowing your other foot to go toward the floor. As soon as the foot touches the floor, press with the leg on the bench or box and come back to standing.
On DB shrugs, just hold a weight in each hand and shrug your shoulders as high as you can.
This workout is useful for building your leg and back strength and core endurance, so that you can stay strong during runs, hikes, and long days out biking or swimming.
When you lunge forward, rotate over the leg that is stepping out, making sure to keep your body straight up and down and turning as far as you can over that leg. Reverse the twist as you come back to standing.
Start light on the farmer's walk and work your way up. You should be relatively spent at this point.

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

That's a long-ass way to walk, if you ask me.

Pokemon Trainer Workout #1- Preparation

Walk 1 Mile OR Cycle 2 Miles
Deadlift, Squat, OR Clean- 5 x 5 Reps
30 Step-ups on 12-18" box/bench (each side)
1 Minute Plank
Dumbbell Shrugs- 5 x 5 Reps
30 Step-downs on 12-18" box/bench (each side)
1 Minute Side Plank (each side)
30 Push-ups
30 Lunges w/Rotation (each side)
1 Minute Plank
5 x 100 Meter Farmer's Walk
30 Squats
1 Minute Side Plank (each side)

Notes:

For the bodyweight exercises, when you can do all 30 reps without stopping, it's time to add weight in the form of a weighted vest, a backpack, or dumbbells. Try 10# at a time to begin with.
The weights are at the beginning of the workout to make sure that you're able to lift as much as possible. Remember to go up in weight if you are able to complete all five sets. You can either pick a weight and stay there for each set or go up after each one. I recommend starting a little lighter and adding weight, so that at the end, the 5th rep is the last possible rep you could have done.
For the step-ups, make sure both feet make it to the top of the bench before you step down. You can alternate legs each rep or just power through one side and then do the other.
The step-downs start from the top of the bench or box. You'll bend your knee, allowing your other foot to go toward the floor. As soon as the foot touches the floor, press with the leg on the bench or box and come back to standing.
On DB shrugs, just hold a weight in each hand and shrug your shoulders as high as you can.
This workout is useful for building your leg and back strength and core endurance, so that you can stay strong during runs, hikes, and long days out biking or swimming.
When you lunge forward, rotate over the leg that is stepping out, making sure to keep your body straight up and down and turning as far as you can over that leg. Reverse the twist as you come back to standing.
Start light on the farmer's walk and work your way up. You should be relatively spent at this point.

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

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Rock Lee's "Curry of Life" Workout

In the anime, there is a filler arc where Rock Lee is shown running for days at a time and he ends up almost dying, but is given some amazing curry and brought back to the realm of the living. This workout is about the mental toughness to push yourself further and further and to move forward, even if you're just barely moving at all.

Rock Lee's "Curry of Life" Workout

-Run X+1 Miles. X= The # of time you've completed the workout.

Notes:

You'll start with 1 mile the first time you do the workout. After that, you'll do 2 miles. If you complete 2, then run 3. If you complete 3, then run 4. This continues for as long as you can handle it.
I would avoid doing this workout every day, because it's a very quick way to over train due to the ever increasing distance.
For longer distances, make sure that you are consuming enough water and carbohydrates. You should consume 30-60 carbs every hour or so when you are running or working out continuously.
If you are going to be running very long distances, make sure that you wear decent clothing that is not going to chafe, as well as possibly a phone and money for emergency purposes.

Until next time, good luck and train hard!

You'll start with 1 mile the first time you do the workout. After that, you'll do 2 miles. If you complete 2, then run 3. If you complete 3, then run 4. This continues for as long as you can handle it.
I would avoid doing this workout every day, because it's a very quick way to over train due to the ever increasing distance.
For longer distances, make sure that you are consuming enough water and carbohydrates. You should consume 30-60 carbs every hour or so when you are running or working out continuously.
If you are going to be running very long distances, make sure that you wear decent clothing that is not going to chafe, as well as possibly a phone and money for emergency purposes.

Until next time, good luck and train hard!

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Natsu's Combat Workout (Fairy Tail)

This workout is designed with the specific techniques that we see Natsu perform during the course of the series. Only the ones that have potential real-life analogs were included (for obvious reasons).

Natsu's Combat Workout

Fire Dragon's Claw- 100 Roundhouse Kicks to Heavy Bag (each side)
Fire Dragon's Iron Fist- 100 Straight Punches to Heavy Bag (each side)
Fire Dragon's Wing Attack- 50 Throws of Heavy Bag from Bear Hug/Underhook
Fire Dragon's Sword Horn- 20 Headbutts (top of head) to Heavy Bag
Crimson Lotus: Fire Dragon's Fist- 30 Sec On/30 Sec Off All-Out Punching to Heavy Bag (until tired)
Free Fight Training- 3 x 5 Minutes of Shadowboxing/Heavy Bag/Mitt Work/Sparring (pick any)

Notes:

Make sure you keep good form for this workout. The main point of the first part of the workout is just perfecting technique and building strength. You should set up each strike and make sure your form is perfect and then hit the bag with full force. You can build cardio and your rhythm and everything else during the last part.
You may land kicks with your foot or shin, your choice.
Your straight punches can be boxing-style, karate-style, or whatever style of martial arts you practice.
Try to throw the heavy bag over your head if you can. If that is not possible, try to throw it behind you over your shoulder or around your body.
On the headbutts, try to start light and build up to being able to hit hard. You don't want to injure your neck or your brain by slamming your skull into the bag super hard right off the bat.
The 30 sec all-out/30 sec off just means you will hit the bag as hard and fast as possible for 30 seconds and then rest for 30 seconds. You will repeat this until you are unable to continue another round.

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

Fire Dragon's Claw- 100 Roundhouse Kicks to Heavy Bag (each side)
Fire Dragon's Iron Fist- 100 Straight Punches to Heavy Bag (each side)
Fire Dragon's Wing Attack- 50 Throws of Heavy Bag from Bear Hug/Underhook
Fire Dragon's Sword Horn- 20 Headbutts (top of head) to Heavy Bag
Crimson Lotus: Fire Dragon's Fist- 30 Sec On/30 Sec Off All-Out Punching to Heavy Bag (until tired)
Free Fight Training- 3 x 5 Minutes of Shadowboxing/Heavy Bag/Mitt Work/Sparring (pick any)

Notes:

Make sure you keep good form for this workout. The main point of the first part of the workout is just perfecting technique and building strength. You should set up each strike and make sure your form is perfect and then hit the bag with full force. You can build cardio and your rhythm and everything else during the last part.
You may land kicks with your foot or shin, your choice.
Your straight punches can be boxing-style, karate-style, or whatever style of martial arts you practice.
Try to throw the heavy bag over your head if you can. If that is not possible, try to throw it behind you over your shoulder or around your body.
On the headbutts, try to start light and build up to being able to hit hard. You don't want to injure your neck or your brain by slamming your skull into the bag super hard right off the bat.
The 30 sec all-out/30 sec off just means you will hit the bag as hard and fast as possible for 30 seconds and then rest for 30 seconds. You will repeat this until you are unable to continue another round.

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

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Natsu Trains for Erza (Fairy Tail)

After challenging Erza to a fight, Natsu is shown doing a training session in Lucy's apartment. He's doing a series of calisthenics and appears to have a dumbbell, so this workout is based on that. It's fairly simple and, because of that, would likely be the kind of training that Natsu would do.
Natsu Trains for Erza

Dumbbell Curls- 10 x 25# (One arm at a time on all DB exercises)
Dumbbell OHP- 10 x 35#
Dumbbell Front Raise- 10 x 10#
Dumbbell Side Lateral Raise- 10 x 10#
50 Sit-ups
50 Push-ups

--5 Rounds

Notes:

The Dumbbell exercises are all done one arm at a time. This will also work your core while you are lifting and allow you to get accustomed to real-world lifting.
For the DB curls, make sure that your elbow stays at your side the whole time and that you are completing the full Range of Motion for the exercise. That means a full hang at the bottom and curling until your arm doesn't bend any further at the elbow.
On the DB Overhead Press, start with the weight racked on your shoulder, palm turned in toward the center line of the body. Press the weight up, while keeping your elbow from winging out too far, and rotate the dumbbell so that your palm is facing the away from you at the top of the movement. Achieve full extension of the arm at the top of the movement and return to the start.
For a DB Front Raise, hold the DB in one hand, palm facing down with the weight resting against your leg. Lift the weight in front of your body with your arm almost completely straight (arm slightly bent) and your palm facing downward. Raise the weight until it reaches the height of your head and then return to start.
The DB Side Lateral Raise is very similar to the Front Raise, but the weight now begins against the side of your leg and travels up along the side of your body with your arm straight out. The palm of your hand is once again facing down and the weight will raise until it is level with the top of your head before returning to start.
Your shoulders, arms, and chest are going to take a beating on this workout, so if you have to do less than five rounds, that's perfectly fine. If you feel like the workout is getting too easy, you may either do more rounds or increase the weight of the DBs.

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

Dumbbell Curls- 10 x 25# (One arm at a time on all DB exercises)
Dumbbell OHP- 10 x 35#
Dumbbell Front Raise- 10 x 10#
Dumbbell Side Lateral Raise- 10 x 10#
50 Sit-ups
50 Push-ups

--5 Rounds

Notes:

The Dumbbell exercises are all done one arm at a time. This will also work your core while you are lifting and allow you to get accustomed to real-world lifting.
For the DB curls, make sure that your elbow stays at your side the whole time and that you are completing the full Range of Motion for the exercise. That means a full hang at the bottom and curling until your arm doesn't bend any further at the elbow.
On the DB Overhead Press, start with the weight racked on your shoulder, palm turned in toward the center line of the body. Press the weight up, while keeping your elbow from winging out too far, and rotate the dumbbell so that your palm is facing the away from you at the top of the movement. Achieve full extension of the arm at the top of the movement and return to the start.
For a DB Front Raise, hold the DB in one hand, palm facing down with the weight resting against your leg. Lift the weight in front of your body with your arm almost completely straight (arm slightly bent) and your palm facing downward. Raise the weight until it reaches the height of your head and then return to start.
The DB Side Lateral Raise is very similar to the Front Raise, but the weight now begins against the side of your leg and travels up along the side of your body with your arm straight out. The palm of your hand is once again facing down and the weight will raise until it is level with the top of your head before returning to start.
Your shoulders, arms, and chest are going to take a beating on this workout, so if you have to do less than five rounds, that's perfectly fine. If you feel like the workout is getting too easy, you may either do more rounds or increase the weight of the DBs.

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

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Real Anime Training Demonstrations: The Muscle up

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Rock Lee's "Springtime of Youth" Workout

This workout is an accumulation of several of the things seen in Naruto, Naruto Shippuden, and Rock Lee and His Ninja Pals.

Rock Lee's "Springtime of Youth" Workout

Forward/Backward Roll Practice- 10 Minutes
MAX Push-ups
Heavy Sandbag/Stone/Log Lifting- 10 Minutes
Sandbag/Ankle Weight Deadlifts to Side Lateral Raises- 5 Minutes
Gymnastic Bridge Walking- 5 Minutes
Slow Practice of techniques/forms/shadowboxing with wrist and ankle weights- 30 Minutes
Partner Carry- 5 Minutes
Dodging Practice- 10 Minutes
Wooden Dummy Practice- 10 Minutes
Sparring- 10 Minutes
Hill Sprints- 15 Minutes

Notes:

When practicing your forward and backward rolls, try to roll from one shoulder to the opposite hip. You shouldn't roll directly along your spine. It's best to start practicing from one knee on the ground and then gradually move to standing. Eventually, when you get good enough, you can run and even jump while doing your rolls. It's also best to start on mats, because it takes a lot of practice to roll on harder surfaces.
Whatever you have for the lifts, be it a log, a sandbag, a bar, or a large stone, it should be relatively heavy. Pick it up as best you can, maintaining proper spinal alignment and get the weight as high as possible. The lighter the weight, the higher you should be able to lift it. I would recommend using a variety of objects of varied weights in order to train yourself for a lot of different situation.
Using whatever ankle weights you have, place them on the floor in front of you, bend down, and pick them up. When you bend down, keep your butt down, your head up, and your back straight, just like a normal deadlift. Your arms will stay straight down until you completely stand up. At this point, raise your arms out to the side until, with your palms down, until your hands are level with the top of your head. Reverse the movement until the weights are back on the floor. Repeat this until the time is up.
Walking in a gymnastic bridge is very difficult, so take frequent breaks. You can walk in any direction you like, but don't try to go too fast, at least not at first.
Practicing your techniques slowly while wearing the weights on your wrists and ankles will protect your joints and will build strength in those techniques. Make sure you really focus on the form of each of the movements, whatever style you practice.
The partner carry can be over your shoulders, a piggy-back ride, a bear hug in front, sitting on your shoulders, or held in your arms. Your choice. Pick up your partner and move. Rest when needed.
For dodging practice, you can have people throw tennis balls or dodgeballs at you. Try to maintain your fighting postures as much as you can, so that you could potentially counterstrike whenever possible.
If you don't have a wooden dummy (which is likely, because most people don't), you can use a heavy bag or a wooden post or even a tree. You can hit the hard parts of a post or tree with your forearms, the bottoms of your feet, and your palms; however, if you are going to hit with your fists at all, I'd recommend wrapping those places in some sort of padding, at least to begin with. Hand conditioning is a long and arduous process.
During sparring, you should wear gear. Gloves, mouthpiece, cup, headgear, shin guards: This is training-- don't hurt yourself.
For the hill sprints, the steeper the hill the better. Sprint to the top and then walk back down. When you get to the bottom of the hill, take a few deep breaths and repeat. If you need to stop during this section, because you aren't in shape yet, that's fine, but do your best to push on.
If you need to rest in between any of these exercises, please do.

Until next time, good luck and train hard!

This workout is an accumulation of several of the things seen in Naruto, Naruto Shippuden, and Rock Lee and His Ninja Pals.

Rock Lee's "Springtime of Youth" Workout

Forward/Backward Roll Practice- 10 Minutes
MAX Push-ups
Heavy Sandbag/Stone/Log Lifting- 10 Minutes
Sandbag/Ankle Weight Deadlifts to Side Lateral Raises- 5 Minutes
Gymnastic Bridge Walking- 5 Minutes
Slow Practice of techniques/forms/shadowboxing with wrist and ankle weights- 30 Minutes
Partner Carry- 5 Minutes
Dodging Practice- 10 Minutes
Wooden Dummy Practice- 10 Minutes
Sparring- 10 Minutes
Hill Sprints- 15 Minutes

Notes:

When practicing your forward and backward rolls, try to roll from one shoulder to the opposite hip. You shouldn't roll directly along your spine. It's best to start practicing from one knee on the ground and then gradually move to standing. Eventually, when you get good enough, you can run and even jump while doing your rolls. It's also best to start on mats, because it takes a lot of practice to roll on harder surfaces.
Whatever you have for the lifts, be it a log, a sandbag, a bar, or a large stone, it should be relatively heavy. Pick it up as best you can, maintaining proper spinal alignment and get the weight as high as possible. The lighter the weight, the higher you should be able to lift it. I would recommend using a variety of objects of varied weights in order to train yourself for a lot of different situation.
Using whatever ankle weights you have, place them on the floor in front of you, bend down, and pick them up. When you bend down, keep your butt down, your head up, and your back straight, just like a normal deadlift. Your arms will stay straight down until you completely stand up. At this point, raise your arms out to the side until, with your palms down, until your hands are level with the top of your head. Reverse the movement until the weights are back on the floor. Repeat this until the time is up.
Walking in a gymnastic bridge is very difficult, so take frequent breaks. You can walk in any direction you like, but don't try to go too fast, at least not at first.
Practicing your techniques slowly while wearing the weights on your wrists and ankles will protect your joints and will build strength in those techniques. Make sure you really focus on the form of each of the movements, whatever style you practice.
The partner carry can be over your shoulders, a piggy-back ride, a bear hug in front, sitting on your shoulders, or held in your arms. Your choice. Pick up your partner and move. Rest when needed.
For dodging practice, you can have people throw tennis balls or dodgeballs at you. Try to maintain your fighting postures as much as you can, so that you could potentially counterstrike whenever possible.
If you don't have a wooden dummy (which is likely, because most people don't), you can use a heavy bag or a wooden post or even a tree. You can hit the hard parts of a post or tree with your forearms, the bottoms of your feet, and your palms; however, if you are going to hit with your fists at all, I'd recommend wrapping those places in some sort of padding, at least to begin with. Hand conditioning is a long and arduous process.
During sparring, you should wear gear. Gloves, mouthpiece, cup, headgear, shin guards: This is training-- don't hurt yourself.
For the hill sprints, the steeper the hill the better. Sprint to the top and then walk back down. When you get to the bottom of the hill, take a few deep breaths and repeat. If you need to stop during this section, because you aren't in shape yet, that's fine, but do your best to push on.
If you need to rest in between any of these exercises, please do.

Until next time, good luck and train hard!

reade more...

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