Unleash Your Inner Witcher: Ultimate Training Guide
Вставка
- Опубліковано 26 лип 2024
- 0:00 The Witcher
2:25 Part One - Witcher Skills
10:35 Part Two - Witcher Muscle
20:47 Intermission - Training To Fight Monsters
23:19: Part Three - The Witcher Training Program
32:35 The Sword
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The Witcher Training Program
Monday:
1. Deadlift Variation
1RM + 10x3@60%
2. Farmers Walk
3 x (30-50 steps)
3. Pin Z Press
5 Minute AMRAP @15RM
4. Straight Bar Cable Row
5 Minute AMRAP @15RM
5a. Axle OR Barbell Curl
5b. Tricep Pushdown
5c. Behind The Back Wrist Curls
5d. Side Lateral Raise
3 x (8-15)
6a. Band Facepull
6b. Band Good Morning
6c. Band Crunch
6d. Band Oblique Crunch
6e. Neck Curl
6f. Neck Extension
3x25
Tuesday:
1. Circuit
Towel Pullups
Dips
Ab Wheel Rollout
Ring OR Bar Rows
Decline Pike Pushups
'10 Down'
Work towards '10 down' in 30 minutes. Then move on to '10 Down and Up' and so on.
2. Hill Sprints
5x10seconds
Thursday:
1. Squat Variation
1RM + 10x3@60%
2. Bear Hug Carry
3 x (30-50 steps)
3. Weighted Pushups
5 Minute AMRAP @15RM
4. V Bar Cable Row
5 Minute AMRAP @15RM
5a. Neutral Grip Curl
5b. Lying Tricep Extension
5c. Wrist Curls off bench
5d. Plate Front Raise
3 x (8-15)
6a. Band Facepull
6b. Band Good Morning
6c. Band Crunch
6d. Band Oblique Crunch
6e. Neck Curl
6f. Neck Extension
3x25
Friday:
1. Circuit
Chinups
Divebomber Pushups
Hanging Leg Raise
Ring OR Bar Rows
Decline Diamond Pushups
'10 Down'
Work towards '10 down' in 30 minutes. Then move on to '10 Down and Up' and so on.
2. Hill Sprints
5x10seconds
Everyday:
Sword Practice
--------------------------
Instagram
/ codyryantraining
Disclaimer: The Stone Circle (Cody Ryan Training) is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. The Stone Circle (Cody Ryan Training) will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but limited to economic loss, injury, illness or death.
Hey guys, hope you all like this one!!
The Witcher Training Program
Monday:
1. Deadlift Variation
1RM + 10x3@60%
2. Farmers Walk
3 x (30-50 steps)
3. Pin Z Press
5 Minute AMRAP @15RM
4. Straight Bar Cable Row
5 Minute AMRAP @15RM
5a. Axle OR Barbell Curl
5b. Tricep Pushdown
5c. Behind The Back Wrist Curls
5d. Side Lateral Raise
3 x (8-15)
6a. Band Facepull
6b. Band Good Morning
6c. Band Crunch
6d. Band Oblique Crunch
6e. Neck Curl
6f. Neck Extension
3x25
Tuesday:
1. Circuit
Towel Pullups
Dips
Ab Wheel Rollout
Ring OR Bar Rows
Decline Pike Pushups
'10 Down'
Work towards '10 down' in 30 minutes. Then move on to '10 Down and Up' and so on.
2. Hill Sprints
5x10seconds
Thursday:
1. Squat Variation
1RM + 10x3@60%
2. Bear Hug Carry
3 x (30-50 steps)
3. Weighted Pushups
5 Minute AMRAP @15RM
4. V Bar Cable Row
5 Minute AMRAP @15RM
5a. Neutral Grip Curl
5b. Lying Tricep Extension
5c. Wrist Curls off bench
5d. Plate Front Raise
3 x (8-15)
6a. Band Facepull
6b. Band Good Morning
6c. Band Crunch
6d. Band Oblique Crunch
6e. Neck Curl
6f. Neck Extension
3x25
Friday:
1. Circuit
Chinups
Divebomber Pushups
Hanging Leg Raise
Ring OR Bar Rows
Decline Diamond Pushups
'10 Down'
Work towards '10 down' in 30 minutes. Then move on to '10 Down and Up' and so on.
2. Hill Sprints
5x10seconds
Everyday:
Sword Practice
----------------
*This program is best suited for intermediate lifters with a few years experience already. Thanks for watching!
YES!!! I JUST SAW THIS DUDE!! I can't wait to watch this. This is a cup of coffee, bacon eggs and potatoes in the morning viewing. I love that you did this dude!
Haha hell yeah! That breakfast time is precious I hope you enjoy it!!
Toss a coin to your Witcher ,,, lots of good information here awesome
Thanks man glad you liked it!
LONG FORMAT EPIC!!!!!! I'll be watching in parts
Heck yeah hope you like it!!
the effort and work you put into this one, doesn't go unappreciated!! well reasoned program & strong case for the Witcher mythos in Postmodernity 💀.... also have reminded me, I need to rewatch the 1st 2 seasons of the Witcher with summer break arriving !!
Thank you! Screw Modernity let's all train to fight monsters!! 😄
I finally finished the second one recently, such a good show!
I see why it took you long to make this video, you really went all out! The editing on this one is on point and the audio quality improved a lot 🙏
I really appreciate how you focus on not only the workout, which is the main thing people will care about, but also put heavy emphasis on promoting a healthy mindset and practices that aren't conventionally seen as "meaningful", but that directly benefit us beyond just working out. I'll take lots of notes from this video and implement them into my own routine, the learning part especially. The very act of learning is like oiling the machinery of our brain, people go rusty reeal quick if we don't practice it at all (which is kinda scary lol)
Keep up the great content man, would love to see more stuff like this 💪
Thank you!! I'm glad you noticed the audio too, that part took me a while because I had to relearn how to use a mic and mix it, really happy with how it turned out!
I hoped you would like the extra detail, very few witcher training vids seem to go much deeper than surface level but I wanted to add more. Imo it's one thing to train to look like a witcher, but another to try recapturing that excitement most of us had when we were younger and wanted to be superheroes or whatever it was. I want that full immersion!
And you're right about the learning, it's so easy to accept that rust. I've spent years not even realizing it was there! It's crazy what even just a few flashcards a day can do. I'm glad you liked it, I'll have to think of something else cool to make a vid about now :)
Very cool! I really enjoy that longer format 👍
Thank you!
good one bro
Thank you! Really proud of this one 🙂
@@thestonecircle I think mace training could be incredibly useful for this, what are your thoughts?
@alucard Definitely! I'm pretty sure the bioneer had some of that in his witcher training vid and it makes a lot of sense. I chose to go more the route of specificity and train with a sword (or stick) rather than mimicking the movement with something like a mace, but I can definitely see some mace work being useful!
Hey dude thanks for this video! It's made me enlist in a HEMA school to learn and have fun with a sword
I've also taken a few pointers from your program to place it into my current 5 day gym split- particularly on focusing more on my traps. Good stuff friend, and I hope you make more videos like this!
Darn this has to be my favorite comment ever, that's so awesome!! I'm still practicing the flourishing mostly, but I definitely want to get into hema sometime too! I had a lot of fun making this one, I'm glad you liked it 🙂
Great explanation! 💪
Thanks glad you liked it!
Great stuff, can really see the amount of time and effort that's gone into this. 👍👏
Thanks man!
I enjoyed this so much man! Ill be watching it a few more times. You did incredible on this, Cody. Great work.
I loved the images of the sword fighters you used!
Thanks man I was hoping you'd enjoy it!! I thought those were cool too, I love examples of muscle growth from non traditional methods. Sorta like all the cool stuff you do lifting old scrap iron and such! Now that you've seen the vid will we be seeing a return of Donatello? :D
@@thestonecircle Haha!! Maybe dude!
My chest is built different too, from not training bench. Only OHP's and I've just incorporated push ups back in. But my chest is still bigger, I believe that comes down to diet. Both diet and training gave them all mostly the same chest. Good call on the comparison. I believe Geralt would have that same chest
Oh yeah your upper chest is awesome, most guys don't have that, it makes sense with your crazy overhead strength! And I agree about the diet too, once you get lean enough the chest def seems to look smaller
You make a post on Instagram directing folks to this? I'd like the share it there
Oh darn I should do that thank you man! I'll try to put together a cool short video for insta!
If your really interest in practical sword theory, I'd like to suggest the Book of Five Rings by Miyamoto Musashi and the Sword-man's Companion by Donald McBane.
Thank you I'll look into those!
What a coincidence. I've been watching a lot of your videos and have been obsessing over the witcher.
Heck yeah hope you like this one!! I honestly wish I had left more of my own thoughts out of it and wandered away from witcher stuff a bit less, but I'm still really proud of this one!
It's a good in depth video. I particularly like the bear school and have been creating my own bear school program for fun. Funny enough I figured sandbags, odd lifts and such would be a good addition for the bear school.
@tylerj6219 thanks! That sounds really cool, the bear school build is pretty badass! I think you're right about the sandbags too, fits so well with that
Fun video! Found you recently when looking into sandbag training (thank you!), really glad to find a witcher training program that treats sword practice as part of training (instead of simulating it).
As a HEMA practitioner of several years, this would certainly make you a beast at any tournament you show up to - but, if I may, I think there’s some crucial components one could train to win a sword fight (or several). Mainly, footwork/agility practice and LISS. Maybe box jumps, bouldering, and oly lifts. And that’s before we get to sparring ;)
You may also enjoy pell work for your sword practice - basically, it’s a striking post for solo sword practice. Helps to feel making contact with a target, like punching a heavy bag (extra forearm gainz too!). Happy to share sources on DIY pells and other training tools (and swords)!
Anyways, really swell to see you have fun and encourage people to have fun with their training! An undervalued part of training, you’ve got great character and great knowledge to share, appreciate the stuff you’ve been putting out and teaching me a plenty about sandbag training.
Hey thank you glad you liked this one! I'm definitely a beginner with the sword so I really appreciate your feedback 🙂 that's what it's all about for sure, having FUN!
💪
looking forward to “Training longsword every day: Day 634” ;)
@Y4r0k haha yes one day for sure!!
Great sharing, full support from Smithdolla new sub here 💯🙌
Thank you! Glad to have you here 🙂
Don't forget to get into relationships with sorcerers that vanish from your life from time to time.
Haha true 😄
Are you familiar w/ Howard, Le Guin, and/or Burroughs? Practicing alone is better than nothing. It's like shadow boxing.
I'll have to look them up, always glad to learn about legends from the past! Shadow boxing sounds like a good comparison, I suppose if we waited for every variable to be perfect every time we'd never get any work done!
@@thestonecircle They were authors. Ursula K. Le Guin, Robert E. Howard, Edgar Rice Burroughs. All Martial Arts have a individual training component. Shadow boxing, kata, mental rehearsal. It's all the same.
@OldNatty oh nice I'll look them up! I remember reading something by Ursula a long time ago, are you a fan of fantasy books too?
@@thestonecircle fantasy and scifi is all I read when I was younger.
@OldNatty that's awesome, idk of you're still into it much but if you're ever looking for something to read and haven't already, the kingkiller chronicle by Patrick Rothfuss is my favorite series of all time!
i know it's an older video but on the sword part one should join Hema. but if they can't they can still do Hema solo drills. just watch it on youtube.
For sure! I got on a waiting list for a HEMA school nearby but it's been 4 years and I'm still a couple thousand down on the list haha. At least training at home is still a lot of fun!
This video is awesome.
Hey thank you!! One of the most difficult things I've made on this channel but it was so fun constantly thinking about the witcher for a few weeks 🙂
@@thestonecircle I can imagine. I was curious, have you ever heard of the Tactical Barbell program?
@@thestonecircle Also, I really enjoy this as a long form video. Do you plan to do more of those?
@@FreeRoger is that one by Josh bryant?
@@FreeRoger I'm glad you liked it! I'd love to make more long-form content at some point if I can think of something big enough!
I really appreciate the time and effort you put into your videos. I'd love to be able to edit like you so that my videos aren't just from 1 angle. Shout for being a Dark Souls and Skyrim fan, as well. 💪 My only quip is I personally think you should get the legs and hips as big and strong as possible. They are your thrusters. Look at NFL players. All the do is sprint fast half the time. Just my two cents.
Hey I appreciate you watching this one!! Looking back I almost feel like I put too much of my own thoughts into this one, but at its heart it's still a witcher vid! I agree 100% about the hips, which is why I said he has a big butt haha. Funny you mention it I'm actually working on a video right now that talks about that exact thing! When I said legs that are developed but not too big I think NFL players fit that great, they have developed legs but they're not ridiculous bodybuilder level. Maybe NFL players have pretty big legs though, I had sprinters in mind when I was talking about that part!
Awesome stone lifting btw! Just watched your vid
@@thestonecircle Thanks, man! I've really been into lifting stones and I just got my first sandbag today. When I get it all filled, I'll post a video of my first training session with it. Your tips will always be appreciated.
@@afterzanzibar awesome good luck!!
Damn that program looks good but the sessions would take extra long, this is serious work capacity lmao. Would this be late intermediate/advanced program ?
Heavy singles then 10x3 and a plethora of exercises after, that's a lot
Yeah it's definitely best for intermediates I'd say. Need some experience to feel confident maxing out but if you're TOO strong the warmup to that single will make the workout take way too long aha. The 10x3 goes by really quick because it's at 60% so you only need a minute - a minute and a half between sets. I did something really similar to this for a long time and it would take just about 2 hours, but you really have to keep moving the whole time. Hard to do if you're lifting weights more often, but it becomes a lot more doable when you're only lifting weights twice a week. I will admit tho, it's not an easy program and after the workouts I usually felt like laying around the rest of the day if I could lol.
@@thestonecircle Well it's true that the heavy lifting is only twice a week and calisthenics is easy to recover, so I guess the circuit workouts will be less taxing the next day.
I workout mostly on gymnastics rings for upper body and the movements are spammable pretty much everyday, even harder variations, that's really great.
Overall your program looks great, I might give it a try
@Kalkisrevenge Nice gymnastics rings are awesome! Thanks, good luck if you do! It's tough but worth it I think!
hey man how doing
hope doing ok
i did 30 days of lateral raises (for 30 days straith)
and happen what you said
they got stiff as hell
even doing 1 set every day
now i trying to fix internal rotation (doing wall angels) for the upper back
let me ask i thinking on doing on forearms 30 days too
but i gonna do diferent learn alot shit
gonna do mobility,streech,and fascia release,to not get stiff
but i thinking doing 3-day on-1off-2on-1 off (5x day of workout and 2 rest)
dot think that is reasonable or 30 days straith would be more beneficial
and sorry for asking on video that nothing to do it!
thanks!
Hey no worries! I think you could definitely train your forearms that often. I'd just make sure to stay balanced, so don't just do flexion based wrist curls. I'd add in a lot of extension and leveraging style work too if it were me
@@thestonecircle oh thanks i dindnt even think that,man thanks for giving the time to answer (what do on sick days or soreness days do still train back?)
@MrKratosin no problem! I just training anyway if I'm sore, but if I'm sick I'll just do something easier more focused on getting the blood flowing than causing muscle damage, like band Good mornings or something like that
looike there lo
Hey hey!
16:11 bgm?
Kaer Morhen theme ua-cam.com/video/5GUiNoIm0E4/v-deo.html