A thousand techniques mastered through a lifetime of combat. Kakashi's program balances speed work, endurance runs, and technical movement drills.
Every phase, every session, every exercise — expand a day to see the full prescription.
The full three-day range, establishing technique under real intensity (target RIR 3).
Handstand push-up debuts, denser conditioning. Target RIR 2.
Cardio & Upper, Cardio & Lower, and Push & Pull.
Lean, complete, and versatile — a master's all-around build.
Real advanced pushing/pulling strength, genuine leg conditioning, and true full-body endurance.
Bodyweight movements use rep progression, then a harder variant in phase two (pike push-up to handstand push-up). Running distance and sprint volume increase across the two phases.
Kakashi's versatility is the point — real, complete conditioning across upper body, lower body, and pushing/pulling strength, three focused sessions a week, no wasted volume.