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Run Workout: Pirate Trap

Behind the Workout:

This anime inspired run workout was inspired by the battle between Luffy D. and Don Krieg. Although Don Krieg portrayed ultimate strength and fighting abilities against Luffy, he still required additional weaponry to battle which caused Luffy to use his ultra speeds to maneuver around bullets and bombs. This run workout will require cosplay warriors to run at some of their fastest for a variety of short periods of time similar to how Luffy had to move quickly around Don Krieg's attacks.

Fictional to Functional:

Although Luffy can simply elongate his limbs to maneuver around attacks, he still has ultra speed and agility. It's impossible to dodge incoming bullets like Luffy, however, we can still improve agility and speed through interval training.

Dodging Incoming Bullets > Run Intervals: This training will require high stride frequency which in return can increase overall speed.

Workout Implementation:

To maintain balance between all other training practices, it’s recommended to complete a run workout at least 1x/week at minimum.

Training Equipment:


The Run Workout:

Sprint 1: 5 seconds

Sprint 2: 5 seconds

Sprint 3: 10 seconds

Sprint 4: 15 seconds

Sprint 5: 5 seconds

Sprint 6: 5 seconds

Sprint 7: 20 seconds

Sprint 8: 25 seconds

Sprint 9: 5 seconds

Sprint 10: 5 seconds

Sprint 11: 30 seconds

Anime inspired run workout challenging cosplayers to complete 10 sprint runs.

Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.

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