TK Academy Program Day 1 Upper-Body

This is a program specifically designed for athletes who want to get bigger, faster, and stronger.

The instructor for this program is Takashi Kurihara, who is a star Japanese professional football player and he is known for his athleticism and having a strong body and speed.
He has been leaning and executing weight training as a player, so he knows and has tremendous experiences in how to gain muscle and weight without feeling heavy of your body. Additionally, he went to a graduate school for learning coaching skills and knowledge specifically for athletes.
There is a huge difference between bodybuilding workout and an athlete's workout. It's still very important to do a workout as the way a bodybuilder does, but it should not be always. In my opinion, learning how to train from trainers or any kind of professor is a very good thing, but I think learning from top-level athletes is a thing you may want to listen to. Because there are executing, it's more difficult than just knowing things.

So, as that being said, this program is all for getting bigger, faster, and stronger and how to use your body to maximize what you have.

Some of my friends from the US asked me to send the program, so I decided to organize and write what I learned.
As English is not my first language, you may find grammatical errors or sentences that you might not understand clearly.
But, I hope you understand what I'm trying to say and it can help you to enhance your ability. (Please ask me if you find any mistakes or sentences that you do not make sense.)

I highly recommend this program. It definitely makes you a better athlete and you can transfer what you work on in the weight room to your sports.
I guarantee you that your body (especially chests and forearms are going to be sore after the first day.

Upper-body

No. 1

・Medball throw
（To the front：3 times each leg、to the top 3 times）

Tips
・Use your lower-body, do not throw only your arms.
（Sorry I do not have a video for this.）

No. 2

・Bench Press
135 Ibs  Failure
I did 46 reps. If you do over 40, that would be very good.
1 set

155 Ibs 〜 175 Ibs
10 reps
2 sets
☆ A 8th rep and 9 th rep will be small reps and explode 10th rep.
Forcus on the speed as much as you can and it is ok to use entire body. Purpose for this bench press is transferring your power to the bar.

Tips
☆ Make a bar sound when you push the bar. If you push the bar fast enough, then the bar and the weight should make a noise.
・Don't use too much bounding. Control the weight.

This workout is designed for when you get tired during a game. You have to be strong and move quickly even when you are exhausted (pumped up). If you cannot push the bar strongly, then you may be weak when you get tired during a game. You can't play like 100% every time. This exercise is great for understanding how to use your whole-body to maximize your power when you get tired.

No. ３

・Pull-ups and abs
10 to 1
(Ex. Do 10 reps for your first set, and do 9 reps for the second set, the third set will be 8 reps. Do it till 1 rep)
*This exercise definitely kills your forearms.

Take rest till your breathing goes calm.
It is great not to take a rest during this workout, but you can take a rest if you need it.

Tips
・Extend your legs.
・This exercise is for controlling your body.
・It is ok to use momentum when you get tired.
・If you do 10 reps to 1 rep smoothly, you must be a great athlete.
(Kurihara doesn't really see athletes who can do this smoothly.)

No. 4

・Circuit training
20 seconds work, 20 seconds rest

1. Arm curl
・Extend your arm (sorry my arms are bent in this video)
・Forcus on the speed
（It is kind of hard to focus on the speed because of the machine you use. It might be easier to turn around and facing the opposite way to do it.）

2. Narrow push-ups (using kettlebell)
・To your chest.

3. Push-up and dumbbell row
・keep your feet on the ground.

4. Kettlebell overhead walking

5. Battle rope