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Shingeki no Kyojin: Cadets' Strength and Conditioning Workout

The cadets in SNK (Attack on Titan) have a lot to deal with and need to have to strength to handle extremely dangerous situations if they are going to be able to save themselves, their comrades, and humanity from the bellies of the Titans. This workout (the first of three) will build a baseline of strength for the movement and skill training the cadets will have to undergo before splitting into the Scouting Division, the Stationary Division, and the Military Police. The requirements to be a member of these divisions include using 3D Gear, running and climbing with weight, carrying fellow teammates, and fighting with various weapons.

Hip and core strength would be massively important in the operation of the 3D Gear, so there will be a large emphasis on developing these.

We're gonna need a lot more hip strength, here, guys.

Cadets' Strength and Conditioning Workout

5 Pull-ups
5 Dips
5 Depth Jumps
5 Sandbag/Log Overhead Presses
10 Push-ups
10 Sit-ups
10 Jump Squats
10 Sandbag/Log Cleans
15 Hip Thrusts
15 Plank Lifts
15 Side Plank Lifts
15 Sandbag/Log Deadlifts
30 Second Straight Bridge
30 Second Plank
30 Second Side Plank
30 Second Sandbag Drag

--5 Rounds

Notes:

The pull-ups can be any grip you like. Actually, I would recommend changing your grip, just so you can train pulling in different ways. You can even change in between rounds. If you can't do pull-ups, you could even do jumping pull-ups, where you jump up while holding the bar to utilize momentum in the pull. Make sure to use a full range of motion, even to the point of doing chest-to-bar pull-ups.
The dips can be close or wide, but you should always go as deep as you can and have a full lock out at the top of the movement.
For a depth jump, you'll start with about a 12 inch box or step. You take a step off and the simultaneously land with both feet, dropping your hips into a partial squat to absorb the shock of the fall. You don't really jump off, you just step. After a few successful workouts, add a few inches to the exercise. This is very good for training your ability to absorb force on a jump, which will translate to better rebound in jumping.
The sandbag or log should be relatively heavy, because you're only doing five reps, but be careful not the drop it on your head. If you feel like you are going to drop the weight, just let it go and get out of the way.
On any of the bodyweight movements, if they become too easy, add a weighted vest to the workout.
Your jump squats only require your feet to come off the ground. You don't have to jump very high, although you can if you want to. It might be good to do high jump squats every few attempts of this workout.
The basic mechanics of the clean start out like a deadlift, but once the weight hits mid-thigh, you use a hip pop, a shoulder shrug, and a high-pull (like an upright row) to pull the weight as high as possible, before diving into a squat underneath it and shooting your elbows forward and underneath the weight so that it rests on the fronts of your shoulders. You should be in a full squat at the bottom and then, to end the movement, you drive your hips forward to lift the weight. You may drop the weight from here to start the next rep or reverse the motion to go back down. With the sandbag, you'll be gripping the outside of the bag, so you'll get some good grip training from it. With the log, you'll have to modify your technique by using an alternating grip (one hand over the top, one under it) and then getting both hands underneath it during the pop/shrug/pull portion of the lift.
For the hip thrusts, you will lay flat on the ground, with your knees bent and feet up towards your butt, flat on the ground. From this position, you will drive your hips up, pushing your feet and your shoulders into the ground. The top of the position should have your torso and legs from shoulders to your knees in as straight a line as possible.
For plank lifts, begin on your hands or forearms in a basic plank position, remembering to keep your body straight and hips neutral. From this position, you will drop your hips to the floor slowly and then, once they touch, reverse the motion to return to the neutral position.
Side plank lifts are performed the same way as plank lifts, but just in the side plank position.
You should make sure you have the sandbag or log as close to your legs as possible on the deadlift. From this position, squat down with your head up and your back straight. Your upper body will lean forward to counter balance you. Keep your arms straight, think about pushing your heels through the floor and driving your hips forward. The motion for the deadlift comes from the hips. Don't focus on anything else. Grasp the weight, plant your feet, tighten your core and DRIVE your hips! At the top of the movement, lock your hips forward and your shoulders back. Be careful not to bend your arms or shrug. Reverse the movement in the same exact fashion, keep everything tight and release the weight down while pushing your hips back.
The straight bridge is performed by propping yourself up on your hands and the bottom of your heels, while keeping your hips up and your body in a straight line. It is the opposite of a plank.
For the sandbag drag, you can pull it in any way you like-- walking backwards, forwards, sideways, one armed, under your legs or whatever way you can think.

We're gonna need a lot more hip strength, here, guys.

Cadets' Strength and Conditioning Workout

5 Pull-ups
5 Dips
5 Depth Jumps
5 Sandbag/Log Overhead Presses
10 Push-ups
10 Sit-ups
10 Jump Squats
10 Sandbag/Log Cleans
15 Hip Thrusts
15 Plank Lifts
15 Side Plank Lifts
15 Sandbag/Log Deadlifts
30 Second Straight Bridge
30 Second Plank
30 Second Side Plank
30 Second Sandbag Drag

--5 Rounds

Notes:

The pull-ups can be any grip you like. Actually, I would recommend changing your grip, just so you can train pulling in different ways. You can even change in between rounds. If you can't do pull-ups, you could even do jumping pull-ups, where you jump up while holding the bar to utilize momentum in the pull. Make sure to use a full range of motion, even to the point of doing chest-to-bar pull-ups.
The dips can be close or wide, but you should always go as deep as you can and have a full lock out at the top of the movement.
For a depth jump, you'll start with about a 12 inch box or step. You take a step off and the simultaneously land with both feet, dropping your hips into a partial squat to absorb the shock of the fall. You don't really jump off, you just step. After a few successful workouts, add a few inches to the exercise. This is very good for training your ability to absorb force on a jump, which will translate to better rebound in jumping.
The sandbag or log should be relatively heavy, because you're only doing five reps, but be careful not the drop it on your head. If you feel like you are going to drop the weight, just let it go and get out of the way.
On any of the bodyweight movements, if they become too easy, add a weighted vest to the workout.
Your jump squats only require your feet to come off the ground. You don't have to jump very high, although you can if you want to. It might be good to do high jump squats every few attempts of this workout.
The basic mechanics of the clean start out like a deadlift, but once the weight hits mid-thigh, you use a hip pop, a shoulder shrug, and a high-pull (like an upright row) to pull the weight as high as possible, before diving into a squat underneath it and shooting your elbows forward and underneath the weight so that it rests on the fronts of your shoulders. You should be in a full squat at the bottom and then, to end the movement, you drive your hips forward to lift the weight. You may drop the weight from here to start the next rep or reverse the motion to go back down. With the sandbag, you'll be gripping the outside of the bag, so you'll get some good grip training from it. With the log, you'll have to modify your technique by using an alternating grip (one hand over the top, one under it) and then getting both hands underneath it during the pop/shrug/pull portion of the lift.
For the hip thrusts, you will lay flat on the ground, with your knees bent and feet up towards your butt, flat on the ground. From this position, you will drive your hips up, pushing your feet and your shoulders into the ground. The top of the position should have your torso and legs from shoulders to your knees in as straight a line as possible.
For plank lifts, begin on your hands or forearms in a basic plank position, remembering to keep your body straight and hips neutral. From this position, you will drop your hips to the floor slowly and then, once they touch, reverse the motion to return to the neutral position.
Side plank lifts are performed the same way as plank lifts, but just in the side plank position.
You should make sure you have the sandbag or log as close to your legs as possible on the deadlift. From this position, squat down with your head up and your back straight. Your upper body will lean forward to counter balance you. Keep your arms straight, think about pushing your heels through the floor and driving your hips forward. The motion for the deadlift comes from the hips. Don't focus on anything else. Grasp the weight, plant your feet, tighten your core and DRIVE your hips! At the top of the movement, lock your hips forward and your shoulders back. Be careful not to bend your arms or shrug. Reverse the movement in the same exact fashion, keep everything tight and release the weight down while pushing your hips back.
The straight bridge is performed by propping yourself up on your hands and the bottom of your heels, while keeping your hips up and your body in a straight line. It is the opposite of a plank.
For the sandbag drag, you can pull it in any way you like-- walking backwards, forwards, sideways, one armed, under your legs or whatever way you can think.

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Gene Starwind's Training

Gene Starwind runs a jack-of-all-trades business, taking any job he can get. In the story, he comes across a ship, taking him out into space and forcing him to butt heads with a variety of opponents and pushing him into a lot of dangerous situations. This workout is designed to mimic the types of activities that Gene would have to do (and is seen doing) during the course of the series.

Gene Starwind's Training

Headbutt- 10+ Strikes to Heavy Bag
Dodging (Single)- 3 Hits
Sprinting- 100 Meters
Dodging (Multiple)- 3 Hits
Hurdles- 100 Meters
Head Movement Practice (Weaving)- 1 Minute
Heavy Bagwork- 1 Minute
24-32" Box Jumps- 20 Jumps
10 Forward Rolls (each side)

--5 Rounds, then

Long-Range Accuracy Training- Using a ball, shuriken, knife, or even a gun (don't use any real weapons unless you have been specifically instructed in their use. In cases where you are using real weaponry, it is best that you go to a location specifically designed for their use, like a shooting range. No definite time for practice, but 30-60 minutes is a good length if you aren't sure what to do.

Notes:

With the headbutts, you should start very light and only hit with the very top of your forehead or the top of your head, where it is the hardest. What "10+" means is that you will start with 10 the first time you do the workout and then add one more strike every time you do the workout after that. You'll be doing a total of 50 strikes the first time you do the workout, anyway.
Single Dodging just means you have one thing being thrown at you. Since it's only one thing, a larger projectile, such as a dodgeball, soccerball, or something of the sort would be a good choice. You will continue dodging until you are hit three times. After that, move on to the next part of the workout. You can have one person just throwing it at you, in which case your back should be against a wall or you can be in the middle of a few people as they toss it at you.
Try to go all out on the sprint.
Multiple Dodging is dodging several projectiles. The best option here is probably tennis balls because you are not likely to hurt yourself. Once again, you can have one person throwing them at you with your back against a wall or a group surrounding you.
Hurdling requires a lot of technique and, well, hurdles. If you have neither, then you may just want to settle on trying to clear a few obstacles along a running path. Jumping over a small fence or climbing up a wall would be sufficient. If you actually have access to hurdles and the have the skill to hurdle, you can do that, too.
With the head movement drill, you'll need someone to throw punches at your head (slowly at first), while you dodge them. They can be standing in front of you or mounted on top of you. Either way, start slow and progress slowly. You don't really want to get hit in the face. Honestly, it's best if you have mats and both of you wear gear as well: gloves, mouthpiece, and headgear.
You can throw whatever strikes you want for the bagwork.
On the box jumps, you need to make sure that once you jump on the box, you stand all the way up before you jump or step back down.
The forward rolls will be from one shoulder down to the opposite hip, making your body into as much of a circle as you can to turn the downward force of gravity into forward motion. If you are not used to rolling, start on mats or sand and then you can eventually move to harder surfaces once you have the technique down.

Until next time, good luck and train hard!

Headbutt- 10+ Strikes to Heavy Bag
Dodging (Single)- 3 Hits
Sprinting- 100 Meters
Dodging (Multiple)- 3 Hits
Hurdles- 100 Meters
Head Movement Practice (Weaving)- 1 Minute
Heavy Bagwork- 1 Minute
24-32" Box Jumps- 20 Jumps
10 Forward Rolls (each side)

--5 Rounds, then

Long-Range Accuracy Training- Using a ball, shuriken, knife, or even a gun (don't use any real weapons unless you have been specifically instructed in their use. In cases where you are using real weaponry, it is best that you go to a location specifically designed for their use, like a shooting range. No definite time for practice, but 30-60 minutes is a good length if you aren't sure what to do.

Notes:

With the headbutts, you should start very light and only hit with the very top of your forehead or the top of your head, where it is the hardest. What "10+" means is that you will start with 10 the first time you do the workout and then add one more strike every time you do the workout after that. You'll be doing a total of 50 strikes the first time you do the workout, anyway.
Single Dodging just means you have one thing being thrown at you. Since it's only one thing, a larger projectile, such as a dodgeball, soccerball, or something of the sort would be a good choice. You will continue dodging until you are hit three times. After that, move on to the next part of the workout. You can have one person just throwing it at you, in which case your back should be against a wall or you can be in the middle of a few people as they toss it at you.
Try to go all out on the sprint.
Multiple Dodging is dodging several projectiles. The best option here is probably tennis balls because you are not likely to hurt yourself. Once again, you can have one person throwing them at you with your back against a wall or a group surrounding you.
Hurdling requires a lot of technique and, well, hurdles. If you have neither, then you may just want to settle on trying to clear a few obstacles along a running path. Jumping over a small fence or climbing up a wall would be sufficient. If you actually have access to hurdles and the have the skill to hurdle, you can do that, too.
With the head movement drill, you'll need someone to throw punches at your head (slowly at first), while you dodge them. They can be standing in front of you or mounted on top of you. Either way, start slow and progress slowly. You don't really want to get hit in the face. Honestly, it's best if you have mats and both of you wear gear as well: gloves, mouthpiece, and headgear.
You can throw whatever strikes you want for the bagwork.
On the box jumps, you need to make sure that once you jump on the box, you stand all the way up before you jump or step back down.
The forward rolls will be from one shoulder down to the opposite hip, making your body into as much of a circle as you can to turn the downward force of gravity into forward motion. If you are not used to rolling, start on mats or sand and then you can eventually move to harder surfaces once you have the technique down.

Until next time, good luck and train hard!

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Luffy's New World Training (One Piece)

After the showdown at the end of the Marineford Arc, Luffy and the others go off a two year training journey, each to different locations. Luffy trains in the wilderness with the help of Rayleigh, attaining new levels of power and ability by mastering his Haki. This workout is based on that training time.

Luffy's New World Training

Strength and Conditioning

Heavy Stone Lifts- 10 Reps
Heavy Stone Carry- 100 Meters
Muscle-ups- MAX REPS
100 Meter Sprint
Full Power Push-ups- MAX REPS
100 Meter Sprint
High Jump Squats- MAX REPS
100 Meter Sprint
Long Jump Squats- MAX REPS
100 Meter Sprint
Heavy Stone Lifts- 10 Reps
Heavy Stone Carry- 100 Meters

Combat Skills

Full Power Striking to Heavy Bag- 3 x 1 Minute Rounds
All-out Heavy Bag- 3 x 1 Minute Rounds
Stick Dodging- 5 Minutes
Tennis Ball Dodging- 5 Minutes
Target Practice - 5 Minutes
Sparring- 3 x 5 Minutes

Notes:

For the stone lifts and the stone carry, you'll try to lift whatever stone you have as high as you possibly can, with the eventual goal being locking the weight out directly overhead. The heavier the stone or weight is the less likely you will be to raise it to full lockout and that's okay. We're looking for a weight that's very heavy to begin with so you can gradually build up your strength over time. During the stone carry, you may carry the stone or weight however is most comfortable for you.
For stick dodging you will need some sort of padded stick, or you can actually use a real stick if you are okay with getting hit (not really recommended, but I can't stop some people). All of the strikes will be swings, so do not have your partner thrust at you. The swings will come down or across and will be aimed at the head, in which case you will either move your head to the left or right or duck. Please, please, please begin slowly.
For target practice, you can use a speed bag, focus mitts, a tennis ball hanging from a string, several tennis balls thrown at you, a double end bag or anything else that is difficult to strike. You'll want to throw as many types of strikes at the particular target as possible.
For sparring, you can go against one or multiple opponents, but if you are new to sparring, please go slow and hit softer. You will want to use gear, such as headgear, a mouthpiece, a cup, gloves, and shin guards in order to protect yourself during sparring. The main purpose of sparring is skill development. This is no time to get injured.

Until next time, good luck and train hard!

Strength and Conditioning

Heavy Stone Lifts- 10 Reps
Heavy Stone Carry- 100 Meters
Muscle-ups- MAX REPS
100 Meter Sprint
Full Power Push-ups- MAX REPS
100 Meter Sprint
High Jump Squats- MAX REPS
100 Meter Sprint
Long Jump Squats- MAX REPS
100 Meter Sprint
Heavy Stone Lifts- 10 Reps
Heavy Stone Carry- 100 Meters

Combat Skills

Full Power Striking to Heavy Bag- 3 x 1 Minute Rounds
All-out Heavy Bag- 3 x 1 Minute Rounds
Stick Dodging- 5 Minutes
Tennis Ball Dodging- 5 Minutes
Target Practice - 5 Minutes
Sparring- 3 x 5 Minutes

Notes:

For the stone lifts and the stone carry, you'll try to lift whatever stone you have as high as you possibly can, with the eventual goal being locking the weight out directly overhead. The heavier the stone or weight is the less likely you will be to raise it to full lockout and that's okay. We're looking for a weight that's very heavy to begin with so you can gradually build up your strength over time. During the stone carry, you may carry the stone or weight however is most comfortable for you.
For stick dodging you will need some sort of padded stick, or you can actually use a real stick if you are okay with getting hit (not really recommended, but I can't stop some people). All of the strikes will be swings, so do not have your partner thrust at you. The swings will come down or across and will be aimed at the head, in which case you will either move your head to the left or right or duck. Please, please, please begin slowly.
For target practice, you can use a speed bag, focus mitts, a tennis ball hanging from a string, several tennis balls thrown at you, a double end bag or anything else that is difficult to strike. You'll want to throw as many types of strikes at the particular target as possible.
For sparring, you can go against one or multiple opponents, but if you are new to sparring, please go slow and hit softer. You will want to use gear, such as headgear, a mouthpiece, a cup, gloves, and shin guards in order to protect yourself during sparring. The main purpose of sparring is skill development. This is no time to get injured.

Until next time, good luck and train hard!

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Natsu's "Breath of Fire" Workout (Fairy Tail)

Natsu Dragneel is a Dragon Slayer. A Dragon Slayer. Meaning he kills dragons.

Well, to be fair, he hasn't actually killed a dragon yet. He was just taught Dragon Slaying Magic from his Dragon foster father, Igneel. He has a massive amount of power, strength, and endurance and... oh, yeah-- he can breathe fire. (Plus he has amazing abs!)

This workout was inspired by the "Fire Dragon's Roar" technique and the concept of breathing fire.

Natsu's "Breath of Fire" Workout

100 Meter Sprint
1 Minute Plank
1 Minute Side Plank (each side)

--AMRAP until plank fails

Notes:

You should push yourself on the sprints. It should be 80-90% speed on these.
Essentially, you will continue on this workout until you fail to reach 1 Minute on either plank or side plank. If you fail, you should still complete that round, meaning that you do the full minute on each of the exercises, but you should not do another round after that.
The workout is called "Breath of Fire," because after a couple of rounds, you'll be breathing extremely hard, especially while trying to hold the plank. It will sound like you are trying to breathe fire. :D

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

100 Meter Sprint
1 Minute Plank
1 Minute Side Plank (each side)

--AMRAP until plank fails

Notes:

You should push yourself on the sprints. It should be 80-90% speed on these.
Essentially, you will continue on this workout until you fail to reach 1 Minute on either plank or side plank. If you fail, you should still complete that round, meaning that you do the full minute on each of the exercises, but you should not do another round after that.
The workout is called "Breath of Fire," because after a couple of rounds, you'll be breathing extremely hard, especially while trying to hold the plank. It will sound like you are trying to breathe fire. :D

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

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MMA Conditioning Video

This video has a lot of older clips in it. Love seeing all of this together!

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Stephen Makes Stuff Up #3: "The Curse of 5"

I get the joy of making up a lot of workouts for my day job, but I have to say that this is one of my favorites so far. I got the idea from a friend of mine who I have the opportunity to train. He often has the problem of getting stuck on the number "5" while counting reps or rounds in his workouts. He then suggested that we make a workout with five exercises, each for five reps, for five rounds. I took this as a challenge and this is what I came up with.

The Curse of Five

5 Deadlifts
5 Burpee Pull-ups
5 Manmakers (w/KB or DB)
5 One-Arm Push-ups (each side)
5 One Arm KB/DB Thrusters (each side)

--5 Rounds

Notes:

The deadlifts should be heavy. Not necessarily your 5RM, but something you would normally be able to get 8 reps with should be fine.
A Manmaker starts with a Kettlebell or a Dumbbell pressed overhead on each side. You then, bend down and place the weights on the floor, shooting your legs out behind you like a burpee. However, you should have your feet be wide for this next part. You then row one of the weights, while pressing the other into the ground. After placing the weight down again, you do a push-up while holding onto the weight and then row on the other side. Next, jump your feet back up and stand up, pressing the weights back over head. That's one rep. This should be fairly heavy, since it's only five reps.
The One-Arm Push-ups should be done with your feet close together. If you cannot do them with your feet close together, you may start with them spread out and move them closer as you get stronger. You may also do a OAPU Progression, which is starting with both hands directly underneath your shoulders. You do one push-up and, while keeping one arm close to your side, move one arm out a little ways from your body and do another push-up. Do this once more, reaching out farther. Ideally, you should try to reach the non-pressing arm out to full extension.
For the One Arm Thruster, hold the KB or DB in one hand at the bottom position of a shoulder press. Squat down deep, below parallel, and, as you come up, press the weight to full extension. You are using the drive from your legs to help press the weight. Once again, we're looking for a heavy weight.
The most important thing in this workout is not how fast you complete it, but maintaining good form with the heaviest weight possible and completing the bodyweight movements as described.

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

5 Deadlifts
5 Burpee Pull-ups
5 Manmakers (w/KB or DB)
5 One-Arm Push-ups (each side)
5 One Arm KB/DB Thrusters (each side)

--5 Rounds

Notes:

The deadlifts should be heavy. Not necessarily your 5RM, but something you would normally be able to get 8 reps with should be fine.
A Manmaker starts with a Kettlebell or a Dumbbell pressed overhead on each side. You then, bend down and place the weights on the floor, shooting your legs out behind you like a burpee. However, you should have your feet be wide for this next part. You then row one of the weights, while pressing the other into the ground. After placing the weight down again, you do a push-up while holding onto the weight and then row on the other side. Next, jump your feet back up and stand up, pressing the weights back over head. That's one rep. This should be fairly heavy, since it's only five reps.
The One-Arm Push-ups should be done with your feet close together. If you cannot do them with your feet close together, you may start with them spread out and move them closer as you get stronger. You may also do a OAPU Progression, which is starting with both hands directly underneath your shoulders. You do one push-up and, while keeping one arm close to your side, move one arm out a little ways from your body and do another push-up. Do this once more, reaching out farther. Ideally, you should try to reach the non-pressing arm out to full extension.
For the One Arm Thruster, hold the KB or DB in one hand at the bottom position of a shoulder press. Squat down deep, below parallel, and, as you come up, press the weight to full extension. You are using the drive from your legs to help press the weight. Once again, we're looking for a heavy weight.
The most important thing in this workout is not how fast you complete it, but maintaining good form with the heaviest weight possible and completing the bodyweight movements as described.

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

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Furinji Saiga's Primal Strength Workout

Establishing good movement patterns in "Furinji Saiga's Primal Movement Workout" is only one half of the equation. It is also necessary to build the raw, primal strength that Saiga possesses, both as we've seen in the short time he's been in the manga, as well as what we can imagine based on the Elder. I find it likely that Saiga possesses the power to break his opponent in his hands without the use of any martial arts at all. That is the premise of this workout.

Furinji Saiga's Primal Strength Workout

Morning

-Practice Martial Arts- 1 Hour
-Primal Strength (Using various weights of logs and stones. As reps increase, weights should decrease.)

10 Deadlifts
10 Cleans
20 Shoulders
20 Squats
30 Clean and Press
30 Thrusters
40 Push Press
40 Overhead Press
50 Slams
50 Biceps Curls/Chest Raises
Tree Striking/Rending- 15 Minutes
Sled Push/Pull- 5 x 100 Meters
Sprints (pick 2): 100 Meter Forward, 100 Meter Backward, 1 Set of 90 Degree Sprints, 40 Yard Suicide x 5 Sets of each chosen

4-6 Hours Later

-If you still feel good after the morning training, then repeat the entire workout over again. I don't mean, "Hey, I can still walk, let me make it so I can't anymore." What I mean is, if you breeze right through the workout and you still feel pretty strong, then attempt to complete the workout again in its entirety. This is less likely than during the "Primal Movement" workout, because you'll be lifting fairly heavy and the intensity should take your endurance out. However, in the case that it does not, please feel free to go at it again. You may have to adjust your weights down and you can feel free to stop whenever needed.

Notes:

Once again, martial arts can be a variety of different things: techniques, sparring, forms, or a class for example.
Covered Deadlifts in the Primal Movement workout.
Cleans are performed similarly to a deadlift, but as the weight comes across the top of your thighs, you use pop your hips forward, shrug slightly, and jump slightly. You will then pull the bar up in a straight line up your body before diving/squatting underneath it, your arms rotating around the bar until it rests on your front delts, your elbows pointed out, and with you in the bottom of the squat position. Stand up to complete the movement. You may drop the bar/log in between reps. If you are using a log, you may have to have a very close, alternating grip and then release the top hand so that both arms catch the log as it comes up. For all squats and cleans, your goal is to have your butt get as low as possible. We're building functional strength and that means full range of motion.
Shouldering is pick the log or rock up from the ground and placing it on your shoulder. It should still be a relatively heavy weight, so you shouldn't be able to just pick it up in your hands and put it on your shoulder. You should have to hug it close to you.
For the squats, you can do front squats, which would have the weight up on your arms and front delts or back squats, where the weight is sitting across your shoulders. You may have to clean the weight to get it into position, so it's not going to be a very heavy weight, especially since you're looking to do 20 reps with it. If you have to set it down in between reps, that's fine. The idea here is to build strength, so eventually, a heavy thing won't feel so heavy and you'll need to find something heavier to manipulate.
A clean and press is starts of the same as a clean, but at the top of the movement, you press the weight overhead.
Thrusters start in a front squat position. You then squat down and, as you come up out of the bottom, you use the momentum of the squat to help you press the weight overhead.
A push press starts with you holding the weight on your chess, you bend your knees and hips a little bit and forcefully explode upward, using the momentum to press the weight overhead. Make sure that your head comes forward ahead of your arms on each rep.
An overhead press is similar to a push press, except that you are using pure strength to push the weight instead of momentum. Remember to keep your elbows tucked in slightly to ease the tension on your shoulders.
For the slams, you will pick a rock up over your head and throw it forcefully to the ground. Pick it up and repeat. Be careful not to crush your toes.
For biceps curls, you can use two small rocks, one big rock, or a small log. At the start of the movement, you will be standing with your arms extended, elbows at your side, weight or weights in your hands. You will then bend at the elbows until your arms are fully flexed, but your elbows will not move from your side at any time during the movement. If you are holding one weight in each arm, make sure you do 50 reps on each side.
Tree striking/rending means hitting trees with any strikes the you like or grabbing them and trying to manipulate them. Your goal is to try to break branches (small at first) with strikes and by grabbing and trying to twist or snap them. In the anime, we see the elder pruning his trees with just two fingers. This is a ridiculous example of what I'm talking about.
You can push or pull a specially made weight sled or a tire or even a car if you want. The idea is you want to push or pull something very heavy for an extended period of time. Rest two minutes in between each 100 meter push/pull.
90 Degree Sprints are like running a baseball diamond. One set is each direction
A 40 Yard Suicide will require you to place markers at 10, 20, 30, and 40 yards. You will sprint to the 10 yard line and back to start, then immediately go to the 20 yard line and back to start, then the 30 yard line and back to start, then to the 40 yard line and back to start. That's one suicide.
If you end up having the energy to do the whole workout again, it includes the martial arts section.

-Practice Martial Arts- 1 Hour
-Primal Strength (Using various weights of logs and stones. As reps increase, weights should decrease.)

10 Deadlifts
10 Cleans
20 Shoulders
20 Squats
30 Clean and Press
30 Thrusters
40 Push Press
40 Overhead Press
50 Slams
50 Biceps Curls/Chest Raises
Tree Striking/Rending- 15 Minutes
Sled Push/Pull- 5 x 100 Meters
Sprints (pick 2): 100 Meter Forward, 100 Meter Backward, 1 Set of 90 Degree Sprints, 40 Yard Suicide x 5 Sets of each chosen

4-6 Hours Later

Once again, martial arts can be a variety of different things: techniques, sparring, forms, or a class for example.
Covered Deadlifts in the Primal Movement workout.
Cleans are performed similarly to a deadlift, but as the weight comes across the top of your thighs, you use pop your hips forward, shrug slightly, and jump slightly. You will then pull the bar up in a straight line up your body before diving/squatting underneath it, your arms rotating around the bar until it rests on your front delts, your elbows pointed out, and with you in the bottom of the squat position. Stand up to complete the movement. You may drop the bar/log in between reps. If you are using a log, you may have to have a very close, alternating grip and then release the top hand so that both arms catch the log as it comes up. For all squats and cleans, your goal is to have your butt get as low as possible. We're building functional strength and that means full range of motion.
Shouldering is pick the log or rock up from the ground and placing it on your shoulder. It should still be a relatively heavy weight, so you shouldn't be able to just pick it up in your hands and put it on your shoulder. You should have to hug it close to you.
For the squats, you can do front squats, which would have the weight up on your arms and front delts or back squats, where the weight is sitting across your shoulders. You may have to clean the weight to get it into position, so it's not going to be a very heavy weight, especially since you're looking to do 20 reps with it. If you have to set it down in between reps, that's fine. The idea here is to build strength, so eventually, a heavy thing won't feel so heavy and you'll need to find something heavier to manipulate.
A clean and press is starts of the same as a clean, but at the top of the movement, you press the weight overhead.
Thrusters start in a front squat position. You then squat down and, as you come up out of the bottom, you use the momentum of the squat to help you press the weight overhead.
A push press starts with you holding the weight on your chess, you bend your knees and hips a little bit and forcefully explode upward, using the momentum to press the weight overhead. Make sure that your head comes forward ahead of your arms on each rep.
An overhead press is similar to a push press, except that you are using pure strength to push the weight instead of momentum. Remember to keep your elbows tucked in slightly to ease the tension on your shoulders.
For the slams, you will pick a rock up over your head and throw it forcefully to the ground. Pick it up and repeat. Be careful not to crush your toes.
For biceps curls, you can use two small rocks, one big rock, or a small log. At the start of the movement, you will be standing with your arms extended, elbows at your side, weight or weights in your hands. You will then bend at the elbows until your arms are fully flexed, but your elbows will not move from your side at any time during the movement. If you are holding one weight in each arm, make sure you do 50 reps on each side.
Tree striking/rending means hitting trees with any strikes the you like or grabbing them and trying to manipulate them. Your goal is to try to break branches (small at first) with strikes and by grabbing and trying to twist or snap them. In the anime, we see the elder pruning his trees with just two fingers. This is a ridiculous example of what I'm talking about.
You can push or pull a specially made weight sled or a tire or even a car if you want. The idea is you want to push or pull something very heavy for an extended period of time. Rest two minutes in between each 100 meter push/pull.
90 Degree Sprints are like running a baseball diamond. One set is each direction
A 40 Yard Suicide will require you to place markers at 10, 20, 30, and 40 yards. You will sprint to the 10 yard line and back to start, then immediately go to the 20 yard line and back to start, then the 30 yard line and back to start, then to the 40 yard line and back to start. That's one suicide.
If you end up having the energy to do the whole workout again, it includes the martial arts section.

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