A Saiyan’s Journey: Episode 1 – The Turtle Hermit Training
How to Train Like Goku: Master Roshi’s Full-Body Conditioning Program
Before Goku became the universe’s strongest warrior, he was just a kid with a monkey tail and an insatiable hunger—for both food and training. His first real step in martial arts mastery began under the guidance of Master Roshi, the Turtle Hermit. This training was grueling, unconventional, and designed to develop strength, endurance, and fighting instincts through hard work and discipline. Today, we’re going to break down the training principles behind Roshi’s teachings and build a kettlebell and calisthenics hybrid workout inspired by them
.Master Roshi’s Turtle Hermit School focused on full-body conditioning, agility, and combat-readiness. Goku and Krillin’s training was far from ordinary: delivering milk, plowing fields with their bare hands, dodging deadly attacks, and wearing weighted shells that made everyday tasks exponentially harder. The purpose? Build raw strength, endurance, and resilience while developing a warrior’s instincts. Roshi believed in cultivating not just power, but discipline and perseverance—core values that would shape Goku’s future training.
Training Principles
Master Roshi’s method revolved around these key principles:
Weighted Resistance Training – Goku and Krillin wore weighted shells to force muscle adaptation.
Full-Body Functional Strength – Their training mimicked real-world labor, strengthening every muscle.
Endurance & Stamina – They performed high-rep, bodyweight-intensive exercises daily.
Explosive Agility & Reflexes – Dodging, sprinting, and reaction training were core elements.
Mental Toughness – The volume and intensity of training built incredible resilience.
Kettlebell + Calisthenics Hybrid Workout (Turtle Hermit Style)
This three-day program replicates the intensity and function of Goku’s early training while using kettlebells and calisthenics to build strength, endurance, and agility.
Day 1: Strength & Endurance
Weighted Jump Squats – 4x15 (light kettlebell)
Kettlebell Farmer’s Carry – 3x30 seconds
Push-ups – 4x25
Kettlebell Swings – 3x20
Bear Crawls – 3x20 meters
Jump Rope (fast pace) – 5x1 min
Day 2: Agility & Reflexes
Sprint Intervals – 5x100m
Single-Arm Kettlebell Snatch – 3x12 per arm
Dodging Drill (use a reaction ball or partner for unpredictability) – 5 min
Broad Jumps – 4x10
Jump Rope Speed Drills – 5x30 sec
Day 3: Functional Strength & Conditioning
Kettlebell Squat to Press – 3x15
Clapping Push-ups – 3x12
One-Arm Kettlebell Rows – 3x12 per arm
Wall Sits – 3x45 sec (optional weighted)
Jump Rope Endurance – 10 min (mix slow & fast pacing)
Saiyan Challenge: Wear a weighted vest or use ankle weights for added difficulty—just like Goku’s shell!
Want to train like Goku? Start implementing these workouts into your routine, and soon, you’ll be leveling up your strength, endurance, and combat conditioning!
Stay tuned for Episode 2: The Super Saiyan Training Program!
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