Hashira Training - Train like Tanjiro Kamado

Poing

Unleash your inner warrior with the Hashira Training program, designed to help you train like Tanjiro Kamado over a focused 4-week journey. This program features four intense workouts per week, combining supersets that target strength, endurance, and core stability. You'll engage in a variety of exercises, from Goblet Squats to Romanian Deadlifts, ensuring a comprehensive full-body challenge. Equip yourself with a full gym and get ready to elevate your fitness game while channeling the spirit of a true fighter!

Tanjiro, a dedicated & strong willed demon slayer whos soul-purpose is to improve & get stronger, not only physical but also mentally & emotionally. He trains harder than anyone around him, but does so without trying to measure up to someone else, he does it only to do good & protect everyone. Through immense physical training he becomes strong, through meditation & breathing exercises he becomes sharp of mind & by combining this with experience and improvements, he becomes emotionally ready to take on anything that is thrown his way.

This program will take it's roots in PHA (Peripheral Heat Action) training.
It is similar to supersetting, but focuses on minimizing rest time while alternating between upper & lower-body exercises.

Your rest between sets/intervals should be short, but long enough to sure that you aren't too cardiocasular fatiqued, so it would affect your ability to push your muscles close to failure.

This way will save you time and keep your heart-rate elvated, resulting in a cardiovascular benefit while improving strength at the same time.

Here's how to do it:
1. Perform one set of your first movement
2. Rest as little as possible
3. Perform on set of your second movement
4. Rest as little as possible

Repeat this process until you’ve completed all your sets.
The process is the same when there are three exercises in a group, you simple go through 1 set of all 3 exercises, then back to the first and repeat, till all sets are done. 
You will alternate between the three exercises with minimal rest in
between each, ensuring that you maximize both time efficiency and cardiovascular benefits.

IMPORTANT NOTE about rep speed & progression - For all the movements in this program, perform the
concentric portion (the phase when the active muscles are shortening) explosively, with the
intent of moving the weight quickly, but fully controlled. This approach maximizes muscle motor unit recruitment,
leading to faster rates of strength development.
The eccentric portion of each movement (the phase when the active muscles are
lengthening) is crucial for building muscle. During this phase, focus on still controlling the weight in this phase (that would e.g. in a lateral raise, be the way down).
at a slow tempo, taking about 2-3 seconds for each eccentric phase, and aim to get a good
stretch in the active muscles.

PROGRAM PROGRESSION:
When the Reps goes down throughout the weeks, you weight goes up, same as when the rep range doesn't move, but the RPE goes up, then again so does your weight. It's up to yourself to feel & adjust for the proper weight and you do not need to adjust your weight a lot, we train smart, not with ego.

Explanation Of Concentrics & Eccentrics: https://www.youtube.com/watch?v=T00U5lMWAWQ

Make sure to do between 5-10 min of warmup. If you do not know where to start, I recommend finding a full-body warm-up routine on Youtube, to simply follow before every workout.
Warm-up is essential for your safety & health.

Be safe!

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Poing