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Centurion Method Workout #1: The Leaper In-between

I wasn't planning on posting the workouts for the Centurion Method, even though the program is used for our Berserk and Vinland Saga training, but since the book has been discontinued and the author does not have a problem with posting the workouts online, I will be posting them here. As I have done the majority of the workouts, I will also be putting my two cents about the training on here as well. Please note that there are slight variations from the original text, but only stylistically. Nothing in the meat of the program should be lost.

Workout One- The Leaper In-between
1 Minute of Work Per Station

Push-up-Row-Burpee
Strict Pull-ups
Weighted Box Jumps
Bear Crawl Push-ups
Plank

--3 Rounds

Notes:

Progression: Increase weight used or increase the height of the box jumps. You may also do the workout all over again.
Place a dumbbell, kettlebell, or a rock beneath you (or in each hand), do a push-up and then row once on each side. You'll likely have to spread your feet in order to stay balanced. After this, jump up without the weights in your hands and then do a burpee before returning to the original position. All three movements are one rep.
Strict Pull-ups just mean that you may not kip. You need to go all the way into a full hang and make sure that your chin goes all the way over the bar.
Weighted box jumps are kind of dangerous if you are holding the weight or it is on your back, because if you fall you will not be able to catch yourself properly. However, you may use a barbell, dumbbells, a sandbag, medicine ball, or a weighted vest. When you jump onto the box, make sure that your hips come to full extension before you come back down. They may do so on the jump off. You don't have to jump, you can step down if you feel so inclined.
Bear Crawl push-ups are a stationary "Dragon Crawl." One side is long, with one hand reaching out in front of you and one leg straight behind you. The other side is short, with your hand right next to your foot and your elbow on the inside of your knee. To go down, bend your outside arm and lower your shoulder and chest toward the ground. Come up and switch sides. That's one rep.

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

Push-up-Row-Burpee
Strict Pull-ups
Weighted Box Jumps
Bear Crawl Push-ups
Plank

--3 Rounds

Notes:

Progression: Increase weight used or increase the height of the box jumps. You may also do the workout all over again.
Place a dumbbell, kettlebell, or a rock beneath you (or in each hand), do a push-up and then row once on each side. You'll likely have to spread your feet in order to stay balanced. After this, jump up without the weights in your hands and then do a burpee before returning to the original position. All three movements are one rep.
Strict Pull-ups just mean that you may not kip. You need to go all the way into a full hang and make sure that your chin goes all the way over the bar.
Weighted box jumps are kind of dangerous if you are holding the weight or it is on your back, because if you fall you will not be able to catch yourself properly. However, you may use a barbell, dumbbells, a sandbag, medicine ball, or a weighted vest. When you jump onto the box, make sure that your hips come to full extension before you come back down. They may do so on the jump off. You don't have to jump, you can step down if you feel so inclined.
Bear Crawl push-ups are a stationary "Dragon Crawl." One side is long, with one hand reaching out in front of you and one leg straight behind you. The other side is short, with your hand right next to your foot and your elbow on the inside of your knee. To go down, bend your outside arm and lower your shoulder and chest toward the ground. Come up and switch sides. That's one rep.

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

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Grappler Baki: Baki Squats A and B

Baki has some really powerful legs and it just makes sense that he would squat heavy from time to time, even though it's not really shown. These two workouts are designed for pure strength and are not in Baki's normal high-volume approach. I suspect he would probably do something like this in the morning and then do another workout (or two on top of it later in the day).

Baki Squats A

Overhead Squat: 1-1-1-1-1
Front Squat: 1-1-1-1-1
Back Squat: 1-1-1-1-1

Baki Squats B

Overhead Squat 5-4-3-2-1
Front Squat 5-4-3-2-1
Back Squat 5-4-3-2-1

Notes:

The Overhead Squat is a very difficult movement that requires you to have excellent mobility. If you are lacking the mobility, it's best that you only squat to a very shallow depth during that part of the lift. You will need a very wide grip, toward the ends of the bar, which is overhead. Keep an active shoulder, lifting them up toward the ceiling and your elbows locked out and pointed down. From this position, break your hips back into the squat, allowing your shoulders to reach back so that they stay positioned above your heels. If you keep your arms in the same position as you started them in, you will fall forward as you squat. If you keep them back before you start, you run the risk of falling backward at the top of the movement.
The Front Squat has the bar resting on your shoulders, in front of your neck. Your fingers are lightly on the bar, with your elbows pointing forward. As you squat, make sure you keep your elbows high or the bar can pull you forward. Alternatively, you can cross your arms over the bar to keep it locked in, but still keep your elbows high.
On all of the these lifts, you're going for strength, so rest about 2-5 minutes in between each lift in order to regain as much strength as possible for each attempt. You should start very light with the Overhead Squat and add a small amount of weight on each set. When you move from OHS to Front Squat, you will once again add weight. You will continue this process, until you get to the final set of the workout, where you will have the most weight on the bar.

Baki Squats A

Overhead Squat: 1-1-1-1-1
Front Squat: 1-1-1-1-1
Back Squat: 1-1-1-1-1

Baki Squats B

Overhead Squat 5-4-3-2-1
Front Squat 5-4-3-2-1
Back Squat 5-4-3-2-1

Notes:

The Overhead Squat is a very difficult movement that requires you to have excellent mobility. If you are lacking the mobility, it's best that you only squat to a very shallow depth during that part of the lift. You will need a very wide grip, toward the ends of the bar, which is overhead. Keep an active shoulder, lifting them up toward the ceiling and your elbows locked out and pointed down. From this position, break your hips back into the squat, allowing your shoulders to reach back so that they stay positioned above your heels. If you keep your arms in the same position as you started them in, you will fall forward as you squat. If you keep them back before you start, you run the risk of falling backward at the top of the movement.
The Front Squat has the bar resting on your shoulders, in front of your neck. Your fingers are lightly on the bar, with your elbows pointing forward. As you squat, make sure you keep your elbows high or the bar can pull you forward. Alternatively, you can cross your arms over the bar to keep it locked in, but still keep your elbows high.
On all of the these lifts, you're going for strength, so rest about 2-5 minutes in between each lift in order to regain as much strength as possible for each attempt. You should start very light with the Overhead Squat and add a small amount of weight on each set. When you move from OHS to Front Squat, you will once again add weight. You will continue this process, until you get to the final set of the workout, where you will have the most weight on the bar.

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The Grand Magic Games Training Camp Workout

After the 7 year timeskip, the Fairy Tail crew goes off to train for The Grand Magic Games, which will determine the #1 Guild in the country! However, very little training gets done thanks to a little bit of a mishap with the passage of time in the Celestial Spirit Realm. This workout is based on what little training Natsu actually gets done before the event.

The Grand Magic Games Training Camp Workout

Swim 100 Meters (Sprint!)
100 Meter Sled/Tire Pull (Sprint!)

--AMRAP in a day

Notes:

You don't have to do the rounds back to back, but you do need to do the Sled Pull right after the swim.
Both of these things should be sprinting activities. You need to do them as fast as you possibly can.
It might help to do several rounds early in the day, a few in the afternoon, and some more in the evening. It will be difficult to continue to move through the rounds over and over because of the nature of the exercises. You can't keep a sprint going over and over again, because you will not have the strength to move at that speed continually.

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

Swim 100 Meters (Sprint!)
100 Meter Sled/Tire Pull (Sprint!)

--AMRAP in a day

Notes:

You don't have to do the rounds back to back, but you do need to do the Sled Pull right after the swim.
Both of these things should be sprinting activities. You need to do them as fast as you possibly can.
It might help to do several rounds early in the day, a few in the afternoon, and some more in the evening. It will be difficult to continue to move through the rounds over and over because of the nature of the exercises. You can't keep a sprint going over and over again, because you will not have the strength to move at that speed continually.

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

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Pokemon Workouts #01-#03: Bulbasaur-Venusaur

Hello, there! Welcome to the world of Pokemon workouts! My name is Stephen. People call me the Anime Trainer! This world is inhabited by workouts inspired by creatures called Pokemon! For some people, Pokemon workouts are a hobby. Others use them as a way to get in shape. Myself... I create Pokemon workouts as a profession.

Your very own Pokemon workout legend is about to unfold! A world of dreams and adventures with Pokemon workouts awaits! Let's go!

Pokemon Workouts #01-#03: Bulbasaur-Venusaur

Bulbasaur

50 Yard Bear Crawl
1 Minute Alternating Squat-Stance Waves with Battle Ropes
50 Yard Frog Hop
1 Minute Battle Rope Slams

--5 Rounds

Ivysaur

100 Yard Bear Crawl
1 Minute Alternating Squat-Stance Waves with Battle Ropes
100 Yard Frog Hop
1 Minute Battle Rope Slams
100 Yard Bear Crawl
1 Minute In-Out Squat-Stance Waves with Battle Ropes
16 Push-ups

--5 Rounds

Venusaur (wearing a 25# weighted vest or backpack)

100 Yard Bear Crawl
1 Minute Alternating Squat-Stance Waves with Battle Ropes
100 Yard Frog Hop
1 Minute Battle Rope Slams
100 Yard Bear Crawl
1 Minute In-Out Squat-Stance Waves with Battle Ropes
32 Push-ups

--5 Rounds

Mega Venusaur Add-on (If you are able to complete the Venusaur workout in its entirety without stopping, you can do this to finish up your workout)

100 Yard Bear Crawl
100 Push-ups
100 Yard Reverse Bear Crawl

Notes:

You may not advance to the next level of the workout until you are capable of completing the workout in its entirety without rest.
Short video with a bunch of Battle Rope drills. You can find the ones in the workout on here, as well. The only difference is that on the "squat-stance" portion, you are just sitting in the bottom of the squat, instead of going up and down.
For the bear crawl, go onto all fours, keeping your butt in the air and a great deal of your weight on your palms. You left hand moves forward, followed by your right leg, then your right hand and then your left leg, so that you should always have three points of contact with the ground.
For the frog hop, you will squat down, with your feet wide and your palms on the ground in front of you. You will hold yourself on your hands as your feet hop up to come even with your hands. Then, you will reach out in front of you with your hands and repeat. At no point should both your hands and your feet be off the ground at the same time.

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

Bulbasaur

50 Yard Bear Crawl
1 Minute Alternating Squat-Stance Waves with Battle Ropes
50 Yard Frog Hop
1 Minute Battle Rope Slams

--5 Rounds

Ivysaur

100 Yard Bear Crawl
1 Minute Alternating Squat-Stance Waves with Battle Ropes
100 Yard Frog Hop
1 Minute Battle Rope Slams
100 Yard Bear Crawl
1 Minute In-Out Squat-Stance Waves with Battle Ropes
16 Push-ups

--5 Rounds

Venusaur (wearing a 25# weighted vest or backpack)

100 Yard Bear Crawl
1 Minute Alternating Squat-Stance Waves with Battle Ropes
100 Yard Frog Hop
1 Minute Battle Rope Slams
100 Yard Bear Crawl
1 Minute In-Out Squat-Stance Waves with Battle Ropes
32 Push-ups

--5 Rounds

Mega Venusaur Add-on (If you are able to complete the Venusaur workout in its entirety without stopping, you can do this to finish up your workout)

100 Yard Bear Crawl
100 Push-ups
100 Yard Reverse Bear Crawl

Notes:

You may not advance to the next level of the workout until you are capable of completing the workout in its entirety without rest.
Short video with a bunch of Battle Rope drills. You can find the ones in the workout on here, as well. The only difference is that on the "squat-stance" portion, you are just sitting in the bottom of the squat, instead of going up and down.
For the bear crawl, go onto all fours, keeping your butt in the air and a great deal of your weight on your palms. You left hand moves forward, followed by your right leg, then your right hand and then your left leg, so that you should always have three points of contact with the ground.
For the frog hop, you will squat down, with your feet wide and your palms on the ground in front of you. You will hold yourself on your hands as your feet hop up to come even with your hands. Then, you will reach out in front of you with your hands and repeat. At no point should both your hands and your feet be off the ground at the same time.

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

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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!

reade more...

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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