ayanokoji workout

The video discusses the importance of balancing muscle growth and agility in martial arts training. It suggests a training regimen that includes Olympic weightlifting exercises to build explosive strength and aesthetic appearance. It also emphasizes the need for proper nutrition, including feast days on intense training days, and adequate recovery through sleep, yoga, and relaxation techniques. The video concludes by highlighting the benefits of this training approach in becoming a highly athletic and dangerous fighter. So, you've been working out but you're also interested in martial arts, or you've been doing both but you have been struggling to balance them and you aren't able to reap the rewards of either, or you're doing neither and you're bummed, but you want to become a beast. Welcome back to another video, and let's get right into it. The white woman's primary realization was the need to strike a delicate balance between gaining muscle mass and maintaining agility and speed. They knew, well, the pitfalls of becoming too bulky and slow, like Sam Selleck, Arnold Schwartz, and all those slow, chunky bodybuilders, which could hinder their performance in real life. But conversely, focusing solely on martial arts will lead them to look like a nerd, so like GGG, or a lot of these martial arts trainers, although they could beat your ass, they're not looking the most aesthetic, most intimidating. The solution? A meticulously scheduled training regimen that avoids overtraining by optimizing muscle growth conditions through adequate rest and recovery while also adding adequate time to martial arts training. Onikoji dedicates three days a week to weight training, specifically choosing Monday, Wednesday, and Friday for these sessions. Each session lasts no longer than an hour and fifteen minutes, but is intensely focused on full body workouts. This strategy is based on the understanding that stimulating each muscle group more frequently across the week leads to better growth, given the body's recovery capabilities are not overstretched. So, for day one, what we're going to start with is power snatch plus an overhead squat. So basically you want to snatch it up, then once the bars overtop your head, you want to go into a squat. So we're going to do four sets of two reps at like 65 to 68 to 71 to 68 percent. So I'm not going to say the percentage of like the weight you should do, or like the intensity for each exercise, or else it's going to be like 20 minutes long, but let me just go into it. I'm not going to say the sets and reps either, because it's not going to be 20 minutes long, and it's going to be all in the description below. So then, like for day one, it's going to be, like I said before, the power snatch plus the overhead squat, hang cleans, back squat, snatch pull, military press, tricep pushdowns, and skull crushers. For day two, it's going to be a muscle snatch, block clean, snatch deadlift, push press, pull up, lateral raises, and easy bar curls. For day three, it's going to be a hang snatch, a clean plus jerk, front squat, Romanian deadlift, lunge, creature curls, and lateral raises plus hammer curls superset. So you've probably never heard about these exercises, or even this workout in general. This is called Olympic weightlifting. So not only are you going to become extremely explosive, athletic, and jacked, you're also going to be looking aesthetic, and it's also going to translate well into your martial arts. So at the end of every workout, at the end of each day, you want to do 100 burpees to keep your combat effectiveness, like your combat readiness, and stay your cardiovascular health ready for every day. So for martial arts training, basically what I want you guys to do is that the days that you don't go to the gym, you go to your martial arts gym, but also if you do not go to a martial arts gym, what I want you to do is spend three hours of technique, like use pads, do drills from YouTube, bag work, and sparring with your siblings or with your friends. I also have a full guide on how to start martial arts from home, so I'll put that in the description below, or I'll put a card on top of the screen right now. So these sessions are not about brute force, but rather about honing agility, technique, and the strategic aspects of combat, because Anokoji's martial arts training is scheduled around his gym days to ensure ample recovery and to maintain synergy between muscle growth and combat skills. In my opinion, if you have like a brother or you have a friend, what you want to do is like, don't get a boxing bag, do not get pads, in my opinion, just get gloves and get headgear, and bro, trust me, you'll learn a lot more and get way better at fighting by just sparring every day, but of course, like, do not go crazy, and like, you're not going to get CT. People always message me like, oh, I'm sparring a lot, but I get CT, no, you're using 16 ounce gloves and you're sparring with headgear on, you're not going to get CT. And now let's talk about nutrition, because without your diet, you're basically going to lose all your gains. So Anokoji places a significant emphasis on nutrition, recognizing its role in supporting both muscle growth and the high energy demands of martial arts. He calculates his calorie intake and also just like, sees the calories he burns through his like, Apple Watch or something. You don't need to do that, but pretty much if you're doing these workouts, you're going to be burning around like 500 calories. So on intense training days, particularly those that involve martial arts, he introduces feast days. So, since you guys are going to be burning a lot of calories when you're doing martial arts and you need calories, you need to be in the calorie surplus to build muscle, what you want to do is just eat a lot of food during those days. So you need to get way more, like, you're probably going to be burning a thousand calories during like, your martial arts session, so even if you have to eat junk food, in my opinion, eat it, because what's worse is just losing your weight and losing your muscle. And also, if you can, just eat foods like steak, eggs, a lot of fats, alongside the like, complex carbs like pasta and rice. Lastly, and maybe the most important, is recovery. So recovery stands at the core of Anarkoji's regimen. He champions the necessity of adequate sleep, aiming for at least 8 hours a night to facilitate muscle repair and growth, and additionally, incorporating yoga and relaxation techniques into his rest days, along with regular sessions of sauna and cold baths. Anarkoji ensures that his body remains in prime condition, resilient, and against the wear and tear of his vigorous training schedule. So if you're going to be doing all this, like, go get massages, go do cold baths, do sauna, like, be doing yoga, do stretching, especially if you're doing wrestling or BJJ, you need to do the stretching so you're going to tear muscle. And if you do that for like, a couple years, you're going to become a beast, like, this is pretty much it for this video, this is how you become big, and dangerous, and explosive, and highly athletic. And you'll literally just separate yourself from any person, because like, come on, you're bodybuilding, but you're still, just like, you can't do anything with that muscle, so it doesn't really matter. So thank you guys for watching, and peace on the street, and I also have a one year white room program where I have like, 433 book on white room training, then I also have a real life classroom where I lead with class A to D, we do special exams, we like, do a lot of shit, like, I say this all the time, just click on the test to join, then you'll find out more stuff about it. Peace on the street.