TO RECOVER Training Program - Musashi
RECOVERTHE WAYTO RECOVERTraining ProgramThe way to recover training program is designed to assist strength, retain muscle andburn fat. If you are looking for a new routine to try, give the Musashi Recover program a go.Tabata training is one of the most popular forms of high-intensity interval training (HIIT).It consists of eight rounds of ultra-high intensity exercise in a specific 20-sec of hardworkout followed by 10-sec rest. It might not take long to complete a full circuit (4 roundstwice) but it will push your body to the absolute limit, helping to burn fat, build muscle andimprove endurance.Warm upStretchingMake sure you take the time to warm up before the start of eachtraining session. Starting with the bar unloaded or a lighter weightcan help to prime your muscles and keep unwanted injuries away.Stretches are an important part of every training session.Always make sure muscles are warm before stretching and includestretches at the beginning and end of each training session.The foam roller is a useful tool for improving flexibility, balance,strength and muscular awareness.musashi.com.au
THE WAY TO RECOVERDAY 1Whole Body - TABATA(HITT) Training CircuitRound 1 – CardioRound 2 – Upper BodyRound 3 – Lower BodyRound 4 – CoreJumpingJacksBurpeesSkippingropeHigh KneeJogPush upsOver headSlamDipsKettle BellSwingGobletSquatSplitJumpMountainClimbersAlt LungeCrunchesPlankReverseCurlCycleLegsWarm up: Rowing Machine 500 meters20 sec20 sec20 sec20 sec20 sec20 sec20 sec20 sec20 sec20 sec20 sec20 sec20 sec20 sec20 sec20 secStop watch required. Complete eachexercise for 20 sec with a 10 sec restin-between each exercise. Repeat eachround twice.10 secrest10 secrest10 secrest10 secrest10 secrest10 secrest10 secrest10 secrest10 secrest10 secrest10 secrest10 secrest10 secrest10 secrest10 secrest10 secrestmusashi.com.au
THE WAY TO RECOVERDAY 2Set 1Set 2Set 3Cardio/ ShouldersSpeedWarm up: Rowing MachineDistanceFoam Roller500m3 minSpeedDistanceFoam RollerSpeedDistanceFoam RollerCardio Workout: Treadmill 3km Jog/ Run in1km intervals. After each 1km run step off thetreadmill and roll on foam roller for 1 minthen return to the treadmill and repeat9-12km/hr1km1 min9-12km/hr1km1 min9-12km/hr1km1 minShoulders: Weight TrainingSpeedDistanceFoam RollerSpeedDistanceFoam RollerSpeedDistanceFoam RollerSide Laterals to Front Raise (dumbbells)12 reps30 sec12 reps30 sec12 reps30 secSeated or standing military press (barbell)12 reps30 sec12 reps30 sec12 reps30 secSingle Arm Linear Jammer (barbell)12 reps30 sec12 reps30 sec12 reps30 secReverse Flys (dumbbells)12 reps30 sec12 reps30 sec12 reps30 secCrunches2010sec10sec202010secReverse Crunch on swiss ball2010sec10sec202010secOptional extra: COREmusashi.com.au
THE WAY TO RECOVERDAY 3Whole Body - TABATA(HITT) Training CircuitRound 1 – CardioRound 2 – Upper BodyRound 3 – Lower BodyRound 4 – CoreBurpeesBoxJumpsBurpeesKettle ush UpsMountainClimbsDB Lunge teTwistPlankWarm up: Bike or Treadmill 5min20 sec20 sec20 sec20 sec20 sec20 sec20 sec20 sec20 sec20 sec20 sec20 sec20 sec20 sec20 sec20 secStop watch required. Complete eachexercise for 20 sec with a 10 secrest in-between each exercise.Repeat each round twice.10 secrest10 secrest10 secrest10 secrest10 secrest10 secrest10 secrest10 secrest10 secrest10 secrest10 secrest10 secrest10 secrest10 secrest10 secrest10 secrestmusashi.com.au
THE WAY TO RECOVERDAY 4Upper Body:Back/ Chest/ ArmsSet 1WeightSet 2RepsRestBench Press12 - 15repsIncline Flys DBWeightSet 3RepsRest30 - 45sec12 - 15reps12 - 15reps30 - 45secLat Pull Down12 - 15repsSeated Cable RowWeightRepsRest30 - 45sec12 - 15reps30 - 45sec12 - 15reps30 - 45sec12 - 15reps30 - 45sec30 - 45sec12 - 15reps30 - 45sec12 - 15reps30 - 45sec12 - 15reps30 - 45sec12 - 15reps30 - 45sec12 - 15reps30 - 45secSuper Set1a: Hammer Curls1b: Zottman Curls12 - 15reps60 sec after 1b12 - 15reps60 sec after 1b12 - 15reps60 sec after 1bSuper Set2a: Triceps Press2b: Cable Triceps push down12 - 15reps60 sec after 2b12 - 15reps60 sec after 2b12 - 15reps60 sec after 2bWarm up: Light cardio 5minmusashi.com.au
THE WAY TO RECOVERDAY 5Set 1Set 2Set 3Lower Body: LegsWeightRepsRestSquats12 - 15repsDeadliftsWeightRepsRest30 - 45sec12 - 15reps12 - 15reps30 - 45secWalking lunges holding dumbbells12 - 15repsStanding Calf RaiseWeightRepsRest30 - 45sec12 - 15reps30 - 45sec12 - 15reps30 - 45sec12 - 15reps30 - 45sec30 - 45sec12 - 15reps30 - 45sec12 - 15reps30 - 45sec12 - 15reps30 - 45sec12 - 15reps30 - 45sec12 - 15reps30 - 45secRepsRestRepsRestRepsRestOverhead medicine ball throw to floor20 reps30 sec20 reps30 sec20 reps30 secPlate abs twist20 reps30 sec20 reps30 sec20 reps30 secWarm up: Light cardio 5minOptional extra: COREWeightWeightWeightmusashi.com.au
rope High Knee Jog Push ups Over head Slam Dips Kettle Bell Swing Goblet Squat Split Jump Mountain Climbers Alt Lunge Crunches Plank Reverse Curl Cycle Legs Warm up: Rowing Machine 500 meters 20 sec 20 sec 20 sec 20 sec 20 sec 20 sec 20 sec 20 sec 20 sec 20 sec 20 sec 20 sec 20 sec 20 sec 20 sec 20 sec Stop watch required. Complete each
A Book of Five Rings (Go Rin No Sho) Written by Miyamoto Musashi Translated by Victor Harris Translator's Introduction Japan during Musashi's lifetime Miyamoto Musashi was born in 1584, in a Japan struggling to recover from more than four centuries of internal strife. The traditional rule of the emperors had been overthrown in the twelfth .
A Book of Five Rings (Go Rin No Sho) Written by Miyamoto Musashi Translated by Victor Harris Translator's Introduction Japan during Musashi's lifetime Miyamoto Musashi was born in 1584, in a Japan struggling to recover from more than four centuries of internal strife. The traditional ru
Miyamoto Musashi was one of Japan’s greatest samurais (Yoshikawa 1981). Known for his excep-tional talent as a warrior, Musashi developed a unique way of fighting with two swords: a long sword,or katana, andashortsword,or wakizashi. Thetwo-swordtechniqueusedby Musashiwas
Miyamoto Musashi fue un samurai sin señor y siguió una carrera como duelista y como maestro independiente de artes marciales. Titulado con más propiedad El Libro de las Cinco Esferas, la obra de Miyamoto Musashi está dedicada a la guerra como una empresa puramente pragmática.
In 1645, Miyamoto Musashi, arguably the greatest Japanese duelist of his time, wrote his treatise on strategy applicable to one-on-one swordsmanship, one-against-many conflict, and large-scale battle. The text contained the basics of Musashi’s own “Two Heavens” school of the sword. Divided into five scrolls
Miyamoto Musashi and Kasaahara Shinzaburo (Miyamoto Musashi to Kasahara Shinzaburo), 1840s . Polychrome woodblock print . Gift of Jesse H. Metcalf 23.042 . During his wanderings as a masterless samurai (rōnin), Miyamoto Musashi (1584-1645) encountered an old man to whom he boasted
Kaufman, Steve, 1939- Martial Artist's book of five rings. Miyamoto, Musashi, 1584-1645. Gorin no sho. English. p. cm. ISBN: 978-1-4629-0636-9 (ebook) Previous title : Martial artist's book of five rings. 1994. Miyamoto, Musashi, 1584-1645. Gorin no sho. Military art and science—Early works to 1800.
Miyamoto Musashi was an actual historical person, but through Yoshikawa's novel he and the other main characters of the book have become part of Japan's living folklore. They are so familiar to the public that people will frequently be compared to them as personalities everyone knows. This gives the novel an added interest to the foreign reader.
