A violent, unpredictable fighter who moves like water and hits like stone. Kiryu's program is built around explosive multi-directional power and the conditioning to sustain aggression for an entire fight.
Every phase, every session, every exercise — expand a day to see the full prescription.
The full four-day range, establishing technique under real intensity (target RIR 3).
Handstand push-up debuts, denser conditioning. Target RIR 2.
Lower & Cardio, Upper & Core, Full Body, and Cardio & Mobility.
Lean, controlled, and complete — a balanced calisthenics build.
Real advanced bodyweight strength, genuine conditioning capacity, and true mobility and core control.
Bodyweight movements use rep progression, then a harder variant in phase two (pike push-up to handstand push-up). Sprint volume and hold durations increase across the two phases.
Kiryu's training blends real bodyweight strength, conditioning, and mobility — a complete, balanced calisthenics identity across four sessions.