Wednesday, December 7, 2016

Centurion Method Workout #7: Cuchullain

Named after a hero of Scottish Folklore, who was known to transform in the heat of battle into a ravenous monster of a warrior, unable to separate friend from foe. By the end of this workout, you'll have the same problem.  Through the sweat in your eyes, you'll see images of things that just need to be crushed and tossed out of your way.  This workout will help sculpt the warrior beast scratching in the back of your brain until he becomes strong enough to tear the door down and make his way across the threshold of your psyche.

Until then... enjoy!

Workout #7: Cuchullain
(30 Seconds Rest Between All Sets)

  1. Weight Lift Burpees- 3 x 10 Reps 
  2. Weighted Bag Box Jumps- 4 x 5 Reps
  3. High Jump Squats- 3 x 20 Reps
  4. Broad Jump Squats- 3 x 10 Reps
  5. Single Leg Squat Hops- 3 x 8 Reps
  6. Jumping Pull-ups- 3 x 5 Reps

Notes:
  1. If you are new to exercise, do all the exercises without jumping and replace the box jumps with step-ups.
  2. For Weight Lift Burpees, perform a Burpee with a 20kg (~45#) weight in front of you. As you stand up, grab the weight and jump with it as you raise it overhead.
  3. You will wear a backpack of some sort for the Box Jumps with at least 20kg of soft weight (like a sandbag). You will squat down to full depth, jump on the box, stand up all the way and then jump off the other side into a squat. That is one rep.
  4. You should be trying to jump as high as possible on each High Jump Squat. 
  5. For the Broad Jump Squats, make sure you squat first before jumping as far as you can ahead of yourself, landing in a squat. Stand up all the way to complete the rep. 
  6. For Single Leg Squat Hops, you will stand on one leg, with the other out in front of you. If you've done Pistol Squats, this is the same thing, however, as you come out of the bottom of the squat, do so explosively so that you hop at the top. Switch legs and repeat for 1 Rep. If you cannot do one-legged squats, you may do them to a box as a one-legged box squat/sit and stand.
  7. For jumping pull-ups, squat down and jump up to the pull-up bar, pulling until your chin reaches over the bar. 

That's all for today! Until next time, good luck and train hard!

Saturday, December 3, 2016

One-Punch Man Training Program: Year One

  1. Week 1
  2. Week 2
  3. Week 3
  4. Week 4
  5. Week 5
  6. Week 6
  7. Week 7
  8. Week 8
  9. Week 9
  10. Week 10
  11. Week 11
  12. Week 12
  13. Week 13
  14. Week 14
  15. Week 15
  16. Week 16
  17. Week 17
  18. Week 18
  19. Week 19
  20. Week 20
  21. Week 21
  22. Week 22
  23. Week 23
  24. Week 24
  25. Week 25
  26. Week 26
  27. Week 27
  28. Week 28
  29. Week 29
  30. Week 30
  31. Week 31
  32. Week 32
  33. Week 33
  34. Week 34
  35. Week 35
  36. Week 36
  37. Week 37
  38. Week 38
  39. Week 39
  40. Week 40
  41. Week 41
  42. Week 42
  43. Week 43
  44. Week 44
  45. Week 45
  46. Week 46
  47. Week 47
  48. Week 48
  49. Week 49
  50. Week 50
  51. Week 51
  52. Week 52

One-Punch Man Training Program- Week 52

Week 51 is here!

Day 359

  1. 100 Push-ups
  2. 100 Sit-ups
  3. 100 Squats
  4. 10 km Running
--Complete in as few sets as possible



Day 360

  1. 100 YTW Push-ups
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats to Side Kick (50 on each side)
  4. 10 km Running
--Complete in as few sets as possible



Day 361

  1. 100 Hindu Push-ups
  2. 100 Straight-Let Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running 
--Complete in as few sets as possible



Day 362

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 5 Push-ups @ 50% 1RM (Based on old 1RM)
  5. 5 Sit-ups @ 50% 1RM
  6. 5 Squats @ 50% 1RM
  7. 3 Push-ups @ 70% 1RM
  8. 3 Sit-ups @ 70% 1RM
  9. 3 Squats @ 70% 1RM
  10. 2 Push-ups @ 85% 1RM
  11. 2 Sit-ups @ 85% 1RM
  12. 2 Squats @ 85% 1RM
  13. 1 Push-up @ 90% 1RM
  14. 1 Sit-up @ 90% 1RM
  15. 1 Squat @ 90% 1RM
  16. 1 Push-up @ 95% 1RM
  17. 1 Sit-up @ 95% 1RM
  18. 1 Squat @ 95% 1RM
  19. 1 Push-up @ 1RM Attempt x 3 Sets (3 Minutes Rest in Between, try to go heavier every set)
  20. 1 Sit-up @ 1RM Attempt x 3 Sets
  21. 1 Squat @ 1RM Attempt x 3 Sets 
  22. 10 Push-ups @ 50% New 1RM
  23. 10 Sit-ups @ 50% New 1RM
  24. 10 Squats @ 50% New 1RM
  25. 65 Hand Release Push-ups 
  26. 65 Sit-ups with Overhead Reach
  27. 65 Squats with 3 Band Pull-aparts at Top
--Complete Final Sets in as few sets as possible, then 
  1. 2 km Running at Easy Pace
  2. 5 km Running, as fast as possible
  3. 3 km Running at Easy Pace


Day 363

  1. 100 Wide Push-ups
  2. 100 Wide-Leg Sit-ups
  3. 100 Sumo Squats
  4. 10 km Running
--Complete in as few sets as possible



Day 364

  1. 100 Diamond Push-ups
  2. 100 Diamond Sit-ups
  3. 100 Close Stance Squats
  4. 10 km Running
--Complete in as few sets as possible



Day 365

Same as Day 336 on Week 48.


This ends the first year of the One-Punch Man Training Program.  If you've gotten this far, I congratulate you. Your endurance is probably off the charts and your strength has likely increased a good deal as well.

Friday, December 2, 2016

One-Punch Man Training Program- Week 51

Week 50 is here!

Day 351

  1. 50 One-Arm Push-ups (50 Each Side)
  2. 50 Push-ups
  3. 50 Sprinter Sit-ups (50 Each Side)
  4. 50 Sit-ups
  5. 50 Pistols or Pistols to a Box (50 Each Side)
  6. 50 Squats
  7. 10 km Running on Hilly Terrain
--Complete in as few sets as possible

<<QUEST EVENT- The Earth's magnetic poles are about to flip and the only thing that can stop it is a mystical button at the bottom of a huge cavern. You'll have to navigate the course of the path and defeat anyone who stands in your way to stop it! On Day 1, you need to remove a massive group of rocks blocking the entrance to the cavern.

  1. 5 Deadlifts @ 80% of 1 RM
  2. 50 Strikes to Heavy Bag
  3. 50 Sledgehammer Swings
  4. 50 Curls @ 20-30# 
--AMRAP in 30 Minutes>>

Day 352

  1. 10 Fingertip Push-ups
  2. 10 Knuckle Push-ups
  3. 10 Diamond Push-ups
  4. 10 Wide Push-ups
  5. 10 Clapping Push-ups
  6. 50 Decline Sit-ups, at least 45 degrees
  7. 10 Close Stance Squats
  8. 10 Squats
  9. 10 Sumo Squats
  10. 10 Hindu Squats
  11. 10 High Jump Squats
--2 Rounds, then
  1. 100 Meter Jog
  2. 100 Meter Sprint
  3. 100 Meter Jog
  4. 100 Meter Backpeddle
  5. 100 Meter Sprint
--20 Rounds

<<QUEST EVENT- Day 2: You will need to navigate down a treacherous path the best you can!

  1. Climb 50 Feet on Rock Wall (Only up counts)
  2. Climb 25 Feet on Trees
  3. Climb 15 Feet on Climbing Rope
  4. 10 Box Jumps @ 24"
--AMRAP in 30 Minutes>>


Day 353

  1. 100 YTW Push-ups w/5# Wrist Weights
  2. 100 Sit-ups with OH Reach w/5# Wrist Weights
  3. 100 Squats with Band Pull Apart w/5# Wrist Weights (Do a band pull-apart at the top of the squat, but you're also wearing wrist weights.)
  4. 10 km Running at Easy Pace
--Complete in as few sets as possible

<<QUEST EVENT- Day 3: A Tribe of Warrior Rock Monsters have interrupted your journey. They seem peaceful, but will not let you pass until you prove yourself against their strongest warriors and tests of strength.

  1. 3 Minutes Heavy Bag Work
  2. 3 Minutes Shadowboxing
  3. 3 Minutes Sledgehammer Strikes
  4. 3 Minutes MAX Distance Sled Pull @ Bodyweight
  5. 3 Minutes Sledgehammer Strikes
  6. 3 Minute Shadowboxing
  7. 3 Minutes Heavy Bag Work>>

Day 354

  1. 400 Meter Run
  2. 100 Hand-Release Push-ups
  3. 800 Meter Run
  4. 100 Diamond Sit-ups
  5. 1600 Meter Run
  6. 100 Squats
  7. 7200 Meter Run at Easy Pace
--Complete in as few sets as possible

<<QUEST EVENT- Day 4: Open the massive door leading to the mystical button.

  1. 10 Deadlifts @ 95% 1 RM (Rest as much as needed between lifts to complete.)
  2. 20 Incline Bench Press @ 95-135#
  3. 30 Front Rack Barbell Walking Lunges per side @ 95-135#>>

Day 355

  1. 10 Push-ups w/100# 
  2. 10 Sit-ups w/100#
  3. 10 Squats w/100#
  4. 1000 Meter Run w/40# Vest
--10 Rounds

<<QUEST EVENT- Day 5: Beat a cave troll and his minions and press the button!

  1. 10 Minutes Shadowboxing
  2. 1 Full Power Punch per side to Heavy Bag>>

Day 356

  1. 100 Walkout Push-ups
  2. 100 Sit-ups
  3. 100 Wall Balls w/20# Ball
  4. 10 km Running, as fast as possible
--Complete in as few sets as possible

<<QUEST EVENT- Day 6: Climb out of the cavern!
  1. Climb 50 Feet on Rock Wall (Only up counts)
  2. Climb 25 Feet on Trees
  3. Climb 15 Feet on Climbing Rope
  4. 10 Box Jumps @ 24">>

Day 357

Same as Day 336 on Week 48.

Tuesday, November 29, 2016

One-Punch Man Training Program- Week 50

Week 49 is here!

Day 344

  1. 100 Knuckle Push-ups
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats w/Side Kick at Top (50 Per Side)
  4. 10 km Running, throwing punches throughout the run
--Complete in as few sets as possible

<<MONSTER EVENT- Tens of thousands of moles of varying sizes are attacking the city. Whack those moles.
  1. 100 Sledgehammer Swings
  2. 100 Strikes to Heavy Bag
--AMRAP in 30 Minutes>>



Day 345

  1. 100 Ring Push-ups
  2. 100 Straight-Leg Sit-ups
  3. 100 Squats on Flat Side of Half BOSU Ball
  4. 10 km Running
--Complete in as few sets as possible



Day 346

  1. 5 x 20 Push-ups @ Last Week's Weight (1 Minute Rest Between Sets)
  2. 5 x 20 Sit-ups @ Last Week's Weight
  3. 5 x 20 Squats @ Last Week's Weight
  4. 5 km Running at Easy Pace
  5. 2 km Running, as fast as possible
  6. 3 km Running at Easy Pace


Day 347

  1. 100 Planche Push-ups or Planche-Grip Push-ups
  2. 100 Sit-ups to Glute Bridge
  3. 100 Jump Squats
  4. 10 km Running at Easy Pace
--Complete in as few sets as possible



Day 348

  1. 100 Burpees w/Strict Push-up
  2. 100 Sit-up to Full Standing (The top of the sit-up, pull your feet in as close as possible to your butt and stand up without using your hands.)
  3. 100 Squats to Good Morning
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible



Day 349

  1. 10 Push-ups w/100#
  2. 10 Sit-ups w/100#
  3. 10 Squats w/100#
  4. 1000 Meter Run w/40# Vest
--10 Rounds



Day 350

Same as Day 336 on Week 48.

Monday, November 28, 2016

One-Punch Man Training Program- Week 49

Week 48 is here!

Day 337

  1. 10 Manmakers w/30#
  2. 20 Sit-ups w/25# Plate OH Reach
  3. 20 Squats w/65# Barbell
--5 Rounds, then
  1. 5 km Running at Easy Pace
  2. 5 km Running, as Fast as Possible


Day 338

  1. 100 Diamond Push-ups
  2. 100 Diamond Sit-ups
  3. 100 Close Stance Squats
  4. 10 km Running
--Complete in as few sets as possible



Day 339

  1. 5 x 19 Push-ups @ Last Week's Weight (1 Minute Rest Between Sets)
  2. 5 x 19 Sit-ups @ Last Week's Weight
  3. 5 x 19 Squats @ Last Week's Weight
  4. 5 Push-ups
  5. 5 Sit-ups
  6. 5 Squats
  7. 1000 Meter Jog
  8. 5 km Running, as fast as possible
  9. 1000 Meter Jog
  10. 2 km Running, as fast as possible
  11. 1000 Meter Jog


Day 340

  1. 100 T-Push-ups w/2.5# Wrist Weights (50 per side)
  2. 100 Sprinter Sit-ups w/2.5# Wrist and Ankle Weights (50 per side)
  3. 100 Squats to Side Leg Raise w/2.5# Ankle Weights (50 per side)
  4. 10 km Running w/2.5# Wrist and Ankle Weights
--Complete in as few sets as possible

<<MONSTER EVENT-- A Radioactive Man bit a spider, turning the spider in a giant, man-shaped creature with 8-arms, web-abilities, and human intelligence. It has webbed-up a good deal of the city. Clear the webs and beat the creature down!
  1. 100 Band Pull-aparts
  2. Sweep, dust, or mop for 1 Hour
  3. 100 Band Pull-aparts
  4. 1 Full-Power Punch Each Side to Heavy Bag>>


Day 341

  1. 100 Divebomber Push-ups
  2. 100 Sit-ups
  3. 100 Squats w/4 second pause in bottom
  4. 10 km Running at Easy Pace
--Complete in as few sets possible



Day 342

  1. 10 Push-ups w/100#
  2. 10 Sit-ups w/100#
  3. 10 Squats w/100#
  4. 1000 Meter Run w/40# Vest
--8 Rounds, then
  1. 5 Push-ups w/100#
  2. 5 Sit-ups w/100#
  3. 5 Squats w/100#
  4. 500 Meter Run w/40# Vest
--4 Rounds



Day 343

Same as Day 336 on Week 48.

One-Punch Man Training Program- Week 48

Week 47 is here!

Day 330

  1. 100 Inchworm Push-ups
  2. 100 Straight-Leg Sit-ups
  3. 100 Squats to Good Mornings w/10# (weight held against chest)
  4. 10 km Running
--Complete in as few sets as possible

<<HERO EVENT- A mad scientist has blown up a mountain and has covered a small village in rubble. Remove the rubble and save the people!
  1. 1 Deadlift @ 50% 1RM
  2. 100 Meter Sandbag Carry w/50-100#
  3. 1 Deadlift @ 60% 1RM
  4. 100 Meter Overhead Carry w/Half Bodyweight (Bar, log, or whatever you have)
  5. 1 Deadlift @ 70% 1RM
  6. 100 Meter Sled Pull w/Bodyweight
  7. 1 Deadlift @ 75% 1RM
  8. 100 Meter Yoke Carry (weight on back) w/1.5x Bodyweight
  9. 1 Deadlift @ 80% 1RM
  10. Rest 1 Minute
  11. 1 Deadlift @ 85% 1RM
  12. Rest 2 Minutes
  13. 1 Deadlift @ 90% 1RM
  14. Rest 3 Minutes
  15. 1 Deadlift @ 95% 1RM
  16. Rest 4 Minutes
  17. 1 Deadlift @ 1RM Attempt>>


Day 331

  1. 5 km Running
  2. 100 Clap Push-ups
  3. 100 Sit-ups w/3 Punches at Top
  4. 100 Broad Jump Squats (Squat full depth and leap as far forward as possible.)
  5. 5 km Running
--Complete in as few sets as possible



Day 332

  1. 5 x 18 Push-ups @ Last Week's Weight (1 Minute Rest Between)
  2. 5 x 18 Sit-ups @ Last Week's Weight 
  3. 5 x 18 Squats @ Last Week's Weight
  4. 10 Push-ups
  5. 10 Sit-ups
  6. 10 Squats
--Complete Final Sets of Calisthenics in as few sets possible, then
  1. 1000 Meter Jog
  2. 10 x 800 Meters (1 Minute Rest Between Sets)
  3. 1000 Meter Jog


Day 333

  1. 100 Renegade Push-ups w/25#
  2. 100 Sit-ups to One-Leg Glute Bridge (50 per side)
  3. 100 DB Thrusters w/25# DBs
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible



Day 334

  1. 100 Hindu Push-ups w/2 Second Pause and Stretch at Beginning
  2. 100 Wide Leg Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running at Easy Pace
--Complete in as few sets possible



Day 335

  1. 10 Push-ups w/100#
  2. 10 Sit-ups w/100#
  3. 10 Squats w/100#
  4. 1000 Meter Run w/40# Vest
--7 Rounds, then
  1. 5 Push-ups w/100#
  2. 5 Sit-ups w/100#
  3. 5 Squats w/100#
  4. 500 Meter Run w/40# Vest
--6 Rounds


Day 336

  1. 30 Push-ups
  2. 30 Sit-ups 
  3. 30 Squats
--3 Rounds, then
  1. 10 Push-ups of Choice
  2. 10 Sit-ups of Choice
  3. 10 Squats of Choice
  4. 10 km Running at Easy Pace

Friday, November 25, 2016

Centurion Method Workout #6: That Awful Sneer

This workout is a ton of fun, because it just leaves you dripping with sweat, muscles burning, and with that awful sneer of you beating your ass during a training session. You'll need a pull-up bar or something to do pull-ups on, but no other equipment.

Workout #6: That Awful Sneer

  1. 5 Strict Pull-ups
  2. 10 Push-ups
  3. 10 Squats
  4. 5 Burpees
--10 Rounds

Notes:
  • For beginners, you can do negative pull-ups or jumping pull-ups, kneeling push-ups, and half squats.
  • To make the workout harder, do harder variations of the exercises above, such as clapping push-ups, jump squats, or burpees with various jumps like broad jumps, high jumps, or star jumps. You can also add a weighted vest.
  • Make sure you keep your form perfect on all of these exercises, because once you get a few rounds in, if you're trying to get through it super fast, but your form is slipping, you're likely to hurt yourself. 

One-Punch Man Training Program- Week 47

Week 46 is here!

Day 323

  1. 100 One-Arm Push-ups (50 Each Side)
  2. 100 Decline Sit-ups (At least 45 Degrees)
  3. 100 Pistols (50 Each Side)
  4. 10 km Running
--Complete in as few sets as possible

<<HERO EVENT- A Crystal Monster has created a series of giant crystalline structures that are slowly taking over the city. Crush them, remove the debris, and beat the monster into dust!
  1. 100 Sledgehammer Swings
  2. 200 Strikes (any) to Heavy Bag
  3. 100 Deadlifts @ 95#
  4. 1 Full Power Punch to Heavy Bag, each side>>


Day 324

  1. 400 Meter Run
  2. 10 Burpees w/Strict Push-up
  3. 200 Meter Run
  4. 10 V-ups
  5. 400 Meter Run
  6. 10 High Jump Squats
--10 Rounds



Day 325

  1. 5 x 17 Push-ups @ Last Week's Weight (1 Minute Rest)
  2. 5 x 17 Sit-ups @ Last Week's Weight
  3. 5 x 17 Squats @ Last Week's Weight
  4. 15 Push-ups
  5. 15 Sit-ups
  6. 15 Squats
--Finish Final Sets of Calisthenics in as few sets as possible, then
  1. 1000 Meter Jog
  2. 5 km, as fast as possible
  3. 1000 Meter Jog
  4. 2 km, as fast as possible
  5. 1000 Meter Jog


Day 326

  1. 100 YTW Push-ups w/5# Wrist Weights
  2. 100 Sit-ups w/Overhead Reach w/5# Wrist Weights
  3. 100 Squats w/Side Lateral Raise w/5# Wrist Weights
  4. 10 km Running w/5# Wrist Weights
--Complete in as few sets possible



Day 327

  1. 10 Push-up @ 4 Seconds Down, 4 Seconds Up
  2. 10 Straight Leg Sit-ups
  3. 10 Squats @ 4 Seconds Down, 4 Seconds Up
  4. 1000 Meter Run
--10 Rounds



Day 328

  1. 10 Push-ups w/100#
  2. 10 Sit-ups w/100#
  3. 10 Squats w/100#
  4. 1000 Meter Run w/40# Vest
--5 Rounds, then
  1. 5 Push-ups w/100#
  2. 5 Sit-ups w/100#
  3. 5 Squats w/100#
  4. 500 Meter Run w/40#
--10 Rounds



Day 329

Same as Day 287 on Week 41.

Sunday, November 20, 2016

One-Punch Man Training Program- Week 46

Week 45 is here!

Day 316

  1. 100 Hindu Push-ups
  2. 100 Straight-Leg Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running
--Complete in as few sets as possible



Day 317

  1. 100 Renegade Push-ups w/25#
  2. 100 Sit-ups to One-Leg Glute Bridge (50 per side)
  3. 100 Thrusters w/25# DBs
  4. 10 km Running
--Complete in as few sets as possible



Day 318

  1. 5 x 16 Push-ups @ Last Week's Weight (1 Minute Rest in Between)
  2. 5 x 16 Sit-ups @ Last Week's Weight
  3. 5 x 16 Squats @ Last Week's Weight
  4. 20 Push-ups
  5. 20 Sit-ups
  6. 20 Squats
--Complete Final Sets of Calisthenics in as few sets as possible, then
  1. 5 km Running, as fast as possible
  2. 5 km Running at Easy Pace


Day 319

  1. 10 Push-ups @ 4 Seconds Down
  2. 10 Sit-ups w/Twist
  3. 10 Front Squats w/45# Bar
  4. 1000 Meter Run
--10 Rounds



Day 320

  1. 5 Push-ups w/100#
  2. 5 Sit-ups w/100#
  3. 5 Squats w/100#
  4. 500 Meter Run w/40# Vest
--20 Rounds



Day 321

  1. 10 Manmakers w/30# DB
  2. 20 Sit-ups w/25# OH Plate Reach
  3. 20 OH Squats w/55# BB
--5 Rounds, then

10 km Running, Stop and Shadowbox for 15 Seconds every 5 Minutes



Day 322

Same as Day 287 on Week 41.