søndag 31. august 2014

Akisames koetsuji pink muscle training (HSD kenichi)

Akisames koetsuji pink muscle training (HSD kenichi)

Akisames koetsuji is a master of jiu jutsu (and basically everything else). He has made every muscle in his body "pink" which is a mixture of fast twitch and slow twitch. He is said to have been up to late at night to perfect this. so this may take while (you are free to cut it up into different days)..

here we go

-strech
-1. bench press (heavy) 5x5 over 10min
-2. bench throw/medicine ball throw/clap pushups over 10min
-3. bench/pushup MAX over 10min
-1. squat/leg press press (heavy) 5x5 over 10min
-2. bunny/squat jump over 10min
-3. bunny/squat MAX over 10min
-1. weighted pull up/downs/rowing (heavy) 5x5 over 10min
-2. clap pullup/explosive rowing over 10min
-3. pull up/down/rowing MAX over 10min
-1. lunges/deadlift (heavy) 5x5 over 10min
-2. Jump lunges/sqater jump/sprint over 10min
-3. lunges/side lunge/hip raise MAX over 10min
-1. sholder press (heavy) 5x5 over 10min
-2. shoulder throw/meddicine ball overhead throw/clap handstand pushups over 10min
-3. sholder press/handstand pushups MAX over 10min
-1. ankle raises with weights (heavy) 5x5 over 10min
-2. ankle jumps over 10min
-3. ankle raises MAX over 10min
-weighted ancle plank 3min
-weighted bridge 3min
--hanging leg raises 20x5
--stand to stad bridges (alternative due to difficulty) 20x5
--hanging sittups 20x5
--back extensions 20x5
--side extensions 20x5
-plank pushup/ancle 10min
-bridge 10min
-throw sandbag, partner, weights 10 min

-bearcrawl/wheelbarrow walk with wighted west/backpack 1 mile or +10min
-duckwalk/stairwalk with weighted west/backpack 1000 steps or +10min
-rope climb with or without weights 300m (not in one lap) or +10min
-run pulling weights 3miles or +10min
-handwalk  with or without weights 500 steps or +10min
-anckle walking with weights 1000steps or +10min
-finger pullups (rock climbing will help this) 20 or hang for +10min
-toe pulling 20 or hold for +10min
-"dance" while holding weights for +20min (make arm sircles, practie forms or stand on your toes on one leg trying to keep balance. just hold a pair of weights and move)

notes.
-on the explosive exercises aim for 15-20x5 reps
-on the MAX exercises just take as many as possible. if you can't do over 20 reps in one round decrease your weight.
-the 10min rule is for if you can't finnish the rep rounds, you ca just finish after 10min instead. for eksample do 5x4 over 10 min.
-on the cardio exercises at the end you need to work for atleat 10 min otherwise it will be just strength, and not cardio, making it slow twitch and not the perfect middle.
-to combine exercises use fever fingers, or help with toes when rope climbing.
-if you have any further questions just ask


torsdag 14. august 2014

Historys strongest disciple Kenichi training

Kenichi's training

HSDK is the story of a boy, whom is bullied at school, and even thought he joins a karate klub, he keeps getting bullied. One day a new girl at begins at his school and takes him to her home "Ryozanpaku" (dojo where the stronge meets) and he begins to train there.
This is based on the training Kenichi recived from the masters at Ryozanpaku.
details about exercises will be at the bottom.

-Stretch 5-10min
-Run 4k pulling a tire with 80kg on (when you reach 20min increase weigth)
-one armed pushup MAX 10min each arm (when you cant do more one arm use both)
-Hanging situps MAX in 10minutes
-back arches MAX in 10 miutes
-Squatting exercsise with grip jars 10min (then increase weigth)
-wheelbarrow walk (fast) 10 min
-Lunges MAX 10min
-Broom cleaning with weights on arms and back 10-15min (then increase weigth)
-Judo sholder throw log/sandbag/buddha statue (when you can throw it find a increase weight)...10min
-Akisame's machines* 10min
-walking with weigths 20min (?) 15% each arm, 20/30% backpack, pull 20/25% each leg (add weight)
-Thechnique work 30min (Karate, Jiu-jutsu, Kenpo, Muay Thai)
-Sparring/Mitt work/Bag work 2-3 rounds 10min
-pulling down weight alternate hands 10min (add weights)
-Akisame machines 2.0* 10min (when reached ad 5min)

details
-the reason most oth these exercises are over 10min is because of Akisame's pink muscle training. I will explain it in the next workout that is based on his own training.
-squatting exercise or chairsitt is like a wall sit but without the wall. whit weight in the grippjars you should be able to sitt in 90degrees.
-if you don't have gripping jars, take a free weight and remove most weight on one side, exept tha smallest. then add omre weight on the other side. this way you can gripp the smaller side like a gripping jar.
-Akisame's machine is alternative exercises that i dont have names for.
Alternitive #1 draw a sircle with 1m diameter and stand in the middle. Draw a second one outside it wit 3m diameter. draw 3 lines pointing to the inner sirkle. give 3 people mitts and have them stand at the outer sircle, with you in the middle. they will slowly come closer, while you kick the mitts. if they come to close you will have to dodge them.
Alternative #2 climb up and down stairs on all four for 10min
Alternative #3 hang 4-6 tennis bals fromm the roof and push them and dodge them, or have someone throw bouncing balls in that room while you dodge them.
-when walking with weights increase all weights equally.
-pulling down weigths is a combination of chest flys and pull downs, you have 2 weights with ropes and pull them straight down (you should feel your back sholder and biceps working)
Akisame machine 2.0 is just 2 other alternatives
Alternative 1-recuires 3 or 5 exercise bands. tie to your ancles stomack and fore arms, then place a target 2-4 meters away. constantly run towards the target while punching it.
Alternative 2-recuires 2-3 rubber bands tie to ancles, forearms, (stomack) and hit a heavy bag, also jump kick when doing this.