The Udyr Workout

"We do not know pity, even for you!" -Udyr

Okay, so Udyr is a martial artist, like Chun Li, but he's a bit more of an upper body powerhouse than she is, and his techniques are basically all hand-oriented.  So, we're going to build solid upper body and core strength, with good speed and explosiveness, and we're gonna turn our legs into a rock-solid base to build our techniques upon.

Udyr also has solid cardio, able to move quickly in bear stance, and keep a sustained fight going while in turtle stance, so we're going to be doing a cardio plan that's kind of a cross between Chun Li and Ezio Auditore.

For diet, I would definitely recommend going with the Fighter Diet outlined last week.  Udyr is big, but that comes mostly from his frame, he's not an incredibly bulky fighter like Donkey Kong.  That said, you can up the weight and intensity of the workout and switch over to the Big Guy Diet, if you do want to pack some solid muscle on.

So, without further ado, onto the workout!

Equipment Needed:

Chinup Bar

Heavy Rocks/Logs

Hand Dumbells

Backpack for Books/Rocks

A Hill
(if possible)

A Local Park or Forest

Cardio:

Level 1(beginner):
20 minutes brisk walking, preferably through a forest or park with elevation changes and small obstacles.
10 minutes jogging/walking, alternating with one minute of walking, and one minute of jogging.  Do this up and down a hill if you can.
Level 2(moderate):
20 minutes of walking/jogging, start at one minute of each, and gradually decrease the walking ratio while increasing the jogging. Again, much better if you can do it in a forest/park with varied terrain and obstacles.
10 minutes straight of jogging up and down a hill.  Find a steeper incline or longer hill to increase your challenge.
Level 3(advanced):
20 minutes of jogging over varied terrain.
10 minutes of hill sprints.  You're going for time, now, so try to squeeze as many hill sprints as you can into that time.
Level 4(beast spirit):
30 minutes of jogging over varied terrain.
15 minutes of hill sprints.  Same as before, with an extra 5 minutes tacked on.

Strength:
Level 1(beginner):
3x5 Pullups(palms facing away from you), chair-assisted if necessary.
3x10 Bodyweight squats
3x5 Chinups(palms facing towards you), chair-assisted if necessary.
3x10 Pushups
3x10 Unweighted good mornings
3x10 Pike shoulder press
3x10 Cross punch crunches(no dumbells)
3x10 Oblique crunches 

Level 2(intermediate):
3x10 Pullups(palms facing away from you)
3x10 Front squats holding a heavy rock, log, or book-filled backpack.  No exact weight, just start low and increase as you feel comfortable.  Remember to keep your back straight and your weight on your heels.
3x10 Chinups(palms facing towards you)
3x10 Pushups(with 10 lb backpack)
3x10 Good mornings(with 5lb rock, log, or backpack)
3x10 Pike shoulder press(with 10lb backpack)
3x10 Cross punch crunches(with 5lb dumbells)
3x15 Oblique crunches

Level 3(advanced):
3x10 Pullups(with 10 lb backpack)
3x10 Front squats holding heavy rock, log, or book-filled backpack.  Same rules as before.
3x10 Chinups(with 10 lb backpack)
3x10 Pushups(with 20 lb backpack)
3x10 Good mornings(with 10 lb rock, log, or backpack)
3x10 Handstand pushups(do these against a solid wall)
3x10 Cross punch crunches(with 10 lb dumbells)
3x20 Oblique crunches

Level 4(beast spirit):
3x10 Pullups(with 20 lb backpack)
3x10 Front squats holding heavy rock, log, or book-filled backpack.  Same rules as before.
3x10 Chinups(with 20 lb backpack)
3x10 Pushups(with 30 lb backpack)

3x10 Good mornings(with 15 lb rock, log, or backpack)
3x10 Handstand pushups(do these against a solid wall)
3x10 Cross punch crunches(with 15 lb dumbells)
3x30 Oblique crunches

Schedule:
Day 1: Strength workout
Day 2: Cardio
Day 3: Strength Workout
Day 4: Cardio
Day 5: Strength Workout
Day 6: Cardio
Day 7: Rest

Tips:
-Remember, it's more important to get the number of sets in, rather than the number of reps and cut the sets.  I'd much rather you do three sets of five than one or two sets of ten.
-This is a pretty brutal schedule.  If you find yourself fatigued, don't be afraid to take an extra day of rest, or try doing all your leg exercises on one day, and all your upper body exercises another.
-Eat good food, drink lots of water, and sleep!  Sleep is SO important!  If you really want to get into the Udyr attitude, try sleeping outside on a warm night!
-Listen to your body.  You are responsible for you.  If you push yourself too hard and injure yourself, I'm not responsible, you have only yourself to watch out for you.  As I said, this is a good workout, if your body says "Ow!" LISTEN TO IT.

That's it for today!  Remember to like the blog on Facebook, and follow me on Twitter, so you stay updated on the blog's progress!(I post some cool stuff sometimes, too).  Tomorrow we'll take a look at some of the skills of Udyr. Until then, continue to be awesome!

Dan "DaRatmastah" Wallace

Udyr, League of Legends and all  property therein are © Copyright Riot Games.

Exercise Index:
(for all exercises not found in other workouts already posted)
Pike Shoulder Press
Good Mornings
Front Squats
Oblique Crunches
Cross Punch Crunches