Friday, July 22, 2016

One-Punch Man Training Program- Week 30

Week 29 is here!

Day 204

  1. 100 Planche Grip Push-ups
  2. 100 Decline Sit-ups
  3. 100 Bulgarian Split Squats (50 on Each Leg)
  4. 10 km Running
--Complete in as few sets as possible


Day 205

  1. 10 Push-ups w/70#
  2. 10 Sit-ups w/70#
  3. 10 Squats w/70#
  4. 1000 Meter Run w/15# Vest
--10 Rounds



Day 206

  1. 20 Push-ups
  2. 20 Sit-ups
  3. 20 Squats
  4. 20 Wide Push-ups
  5. 20 Wide-Leg Sit-ups
  6. 20 Sumo Squats
  7. 20 Diamond Push-ups
  8. 20 Diamond Sit-ups
  9. 20 Close Stance Squats
  10. 20 Hindu Push-ups
  11. 20 Straight Leg Sit-ups
  12. 20 Hindu Squats
  13. 20 Plyo Push-ups
  14. 20 Sit-ups w/Twist
  15. 20 Jump Squats
  16. 10 km Running at Easy Pace


Day 207

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Wide Push-ups @ 30% of Push-up 1 RM
  5. 10 Decline Sit-ups @ 30% of Sit-up 1 RM
  6. 10 Barbell Front Squats @ 30% of Back Squat 1 RM
  7. 10 Push-ups @ 50% of 1 RM
  8. 10 Sit-ups @ 50% of 1 RM
  9. 10 Squats @ 50% of 1 RM
  10. 10 Push-ups @ 70% of 1 RM
  11. 10 Sit-ups @ 70% of 1 RM
  12. 10 Squats @ 70% of 1 RM
  13. 5 Push-ups @ 80% of 1 RM
  14. 5 Sit-ups @ 80% of 1 RM
  15. 5 Squats @ 80% of 1 RM
  16. 55 Push-ups
  17. 55 Sit-ups
  18. 55 Squats
--Complete Final Calisthenics in as few sets as possible, then
  1. 100 Meter Jog
  2. 100 Meter Sprint
  3. 100 Meter Backpeddle
  4. 100 Meter Side Shuffle Left
  5. 100 Meter Side Shuffle Right
--20 Rounds



Day 208

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

<<MONSTER EVENT- A monster made of discarded oil cans is spreading oil everywhere and polluting the countryside. Clean it up and beat him down!
  1. Clean and scrub a car, a deck, or something else by hand for an hour.
  2. Heavy Bag Hitting- 10 Minutes (Use a variety of strikes)
--1 to 3 Rounds, depending on mood.>>


Day 209

  1. 50 Hindu Push-ups
  2. 50 Decline Sit-ups
  3. 50 Hindu Squats
  4. 50 Push-ups w/10#
  5. 50 Sit-up w/10#
  6. 50 Squats w/10#
  7. 10 km Running on Hilly Terrain


Day 210

Same as Day 203 on Week 29

One-Punch Man Training Program- Week 29

Week 28 is here!

Day 197

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 5 Push-ups @ 50% 1 RM
  5. 5 Sit-ups @ 50% 1 RM
  6. 5 Squats @ 50% 1 RM
  7. 4 Push-ups @ 65% 1 RM
  8. 4 Sit-ups @ 65% 1 RM
  9. 4 Squats @ 65% 1 RM
  10. 3 Push-ups @ 75% 1 RM
  11. 3 Sit-ups @ 75% 1 RM
  12. 3 Squats @ 75% 1 RM
  13. 2 Push-ups @ 85% 1 RM
  14. 2 Sit-ups @ 85% 1 RM
  15. 2 Squats @ 85% 1 RM
  16. 1 Push-up @ 95% 1 RM
  17. 1 Sit-up @ 95% 1 RM
  18. 1 Squat @ 95% 1 RM
  19. Continue to add weight to each lift until you find a new 1RM.
  20. Finish out your calisthenics reps in as few sets as possible
  21. 10 km Running at Easy Pace


Day 198

  1. 100 YTW Push-ups
  2. 100 Sit-ups w/Ceiling Reach
  3. 100 Squats w/Side Leg Raise (50 Leg Raises/side)
  4. 10 km Running
--Complete in as few sets as possible

<<WEEKLY HERO EVENT- A local beach has been flooded with trash and debris, clean it up! Do these exercises every day for the rest of the week.

  1. 10 Tire Flips
  2. 50 Meter Sled Drag @ Bodyweight
  3. 50 Meter Farmer's Carry @ 50% Bodyweight/hand
  4. 100 Meter Front Carry @ 45# Plate
--AMRAP in 20 Minutes>>

Day 199

  1. 5 Push-ups w/70#
  2. 5 Sit-ups w/70#
  3. 5 Squats w/70#
  4. 500 Meter Run w/15# Vest
--20 Rounds 



Day 200

  1. 100 T-Push-ups
  2. 100 Sit-ups w/Twist
  3. 100 Overhead Squats w/Dowel
  4. 10 km Running at Easy Pace


Day 201

  1. 100 Meter Sprint
  2. 10 Push-ups
  3. 100 Meter Sprint
  4. 10 Sit-ups
  5. 100 Meter Sprint
  6. 10 Squats
  7. 100 Meter Jog
--10 Rounds, then

6 km Running at Easy Pace



Day 202

  1. 50 Wide Push-ups w/5#
  2. 50 Wide-Leg Sit-ups w/5#
  3. 50 Sumo Squats w/5#
  4. 5 km Running w/5# Vest
  5. 50 Diamond Push-ups w/5#
  6. 50 Diamond Sit-ups w/5#
  7. 50 Close Stance Squats w/5#
  8. 5 km Running w/5# Vest

Day 203

  1. 20 Push-ups
  2. 20 Sit-ups
  3. 20 Squats
--5 Rounds, then

10 km Running at Easy Pace

Saturday, July 16, 2016

One-Punch Man Training Program- Week 28

Week 27 is here!


Day 190

  1. 5 One-Arm Push-ups/Side
  2. 5 Sprinter Sit-ups/Side
  3. 5 Pistol Squats/Side
--20 Rounds Calisthenics, then

Run 10 km at Easy Pace

<<WEEK LONG HERO EVENT- Vines have covered an entire part of the city. Pull them down and move them out of the way to allow normal daily life to continue. Do this every day this week. Including the Rest Day.
  1. 100 Ring Rows
  2. 100 Band Pull Aparts
  3. 100 Meter Front Carry w/45#>>

Day 191

  1. 50 Push-ups w/5#
  2. 50 Sit-ups w/5#
  3. 50 Squats w/5#
  4. 5 km Run w/5#
--2 Rounds



Day 192

  1. 100 Hindu Push-ups
  2. 100 V-ups
  3. 100 Hindu Squats
  4. 10 km Running, as fast as possible
--Finish in as few sets as possible



Day 193

  1. 10 Wide Push-ups @ 3 Seconds Down, 3 Seconds Up
  2. 10 Wide Leg Sit-ups @ Explode Up, 5 Seconds Down
  3. 10 Sumo Squats @ 3 Seconds Down, 3 Seconds Pause, 3 Seconds Up
  4. 400 Meter Run
--10 Rounds, then

Run 6 km at Easy Pace


Day 194

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



Day 195

  1. 10 Push-ups w/65#
  2. 10 Sit-ups w/65#
  3. 10 Squats w/65#
  4. 1000 Meter Run w/10# Vest
--10 Rounds



Day 196

Same as Day 119 on Week 17

Sunday, July 10, 2016

One-Punch Man Training Program- Week 27

Week 26 is here!

Day 183

  1. 5 Push-ups w/65#
  2. 5 Sit-ups w/65#
  3. 5 Squats w/65#
  4. 500 Meter Run w/10# Vest
--20 Rounds



Day 184

  1. 100 Push-ups w/Superman Lift
  2. 100 Sit-ups w/Ceiling Reach
  3. 100 Overhead Squats w/Dowel
  4. 10 km Running
--Complete in as few sets as possible



Day 185

  1. 10 Plyo Push-ups
  2. 10 Sprinter Sit-ups (50/side)
  3. 10 High Jump Squats
  4. 400 Meter Sprint
  5. 600 Meter Jog
--10 Rounds



Day 186

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 5 Push-ups @ 25% 1RM
  5. 5 Sit-ups @ 25% 1RM
  6. 5 Squats @ 25% 1RM
  7. 5 Push-ups @ 50% 1RM
  8. 5 Sit-ups @ 50% 1RM
  9. 5 Squats @ 50% 1RM
  10. 5 Push-ups @ 75% 1RM
  11. 5 Sit-ups @ 75% 1RM
  12. 5 Squats @ 75% 1RM
  13. 5 Push-ups @ 85% 1RM
  14. 5 Sit-ups @ 85% 1RM
  15. 5 Squats @ 85% 1RM
  16. 70 Push-ups
  17. 70 Sit-ups
  18. 70 Squats
  19. 10 km Running
--Complete final calisthenics and running in as few sets as possible


Day 187

  1. 100 T-Push-ups
  2. 100 Decline Sit-ups
  3. 100 Squats w/Rear Leg Raise (50 Rear Leg Raises/side)
  4. 10 km Running
--Complete in as few sets as possible



Day 188

  1. 25 Close Push-ups w/15#
  2. 25 Diamond Sit-ups w/15#
  3. 25 Close Stance Squats w/15#
  4. 2500 Meter Run
--4 Rounds



Day 189

Same as Day 119 as Week 17.

Thursday, June 30, 2016

One-Punch Man Training Program- Week 26

Week 25 is here!

This is a rest week, so enjoy!

Day 176

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


Day 177

  1. 10 Wide Push-ups
  2. 10 Wide Leg Sit-ups
  3. 10 Sumo Squats
--10 Rounds of Calisthenics, then

10 km Running at an Easy Pace



Day 178

  1. 100 Hand Release Push-ups
  2. 100 Diamond Sit-ups
  3. 100 Squats
  4. 10 km Running at an Easy Pace
--Complete in as few sets as possible



Day 179

  1. 10 Hindu Push-ups
  2. 10 Sit-ups
  3. 10 Hindu Squats
--10 Rounds of Calisthenics, then

10 km Running at an Easy Pace



Day 180 

  1. 100 Push-ups to Superman Lift
  2. 100 Sit-ups to Ceiling Reach
  3. 100 Overhead Squats w/Dowel
  4. 10 km Running at an Easy Pace
--Complete in as few sets as possible



Day 181

  1. 10 Diamond Push-ups
  2. 10 Sit-ups
  3. 10 Close Stance Squats
  4. 1 km Running at Easy Pace
--10 Rounds 



Day 182

Same as Day 119 from Week 17.

Sunday, June 19, 2016

One-Punch Man- Week 25

Week 24 is here!

Day 169

  1. 10 Push-ups w/60#
  2. 10 Sit-ups w/60#
  3. 10 Squats w/60#
  4. 1 km Running w/5# Vest
--10 Rounds



Day 170

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



Day 171

  1. 5 km Running
  2. 10 Push-ups w/25#
  3. 10 Sit-ups w/25#
  4. 10 Squats w/25#
  5. 15 Push-ups w/20#
  6. 15 Sit-ups w/20#
  7. 15 Squats w/20#
  8. 20 Push-ups w/15#
  9. 20 Sit-ups w/15#
  10. 20 Squats w/15#
  11. 25 Push-ups w/10#
  12. 25 Sit-ups w/10#
  13. 25 Squats w/10#
  14. 30 Push-ups w/5#
  15. 30 Sit-ups w/5#
  16. 30 Squats w/5#
  17. 5 km Running

Day 172
  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 20 Push-ups @ Plus 5# from Previous Week
  5. 20 Sit-ups @ Plus 5# from Previous Week
  6. 20 Squats @ Plus 5# from Previous Week
  7. 10 Push-ups @ Plus 5# from Previous Week
  8. 10 Sit-ups @ Plus 5# from Previous Week
  9. 10 Squats @ Plus 5# from Previous Week
  10. 5 Push-ups @ Plus 5# from Previous Week
  11. 5 Sit-ups @ Plus 5# from Previous Week
  12. 5 Squats @ Plus 5# from Previous Week
  13. 55 Push-ups
  14. 55 Sit-ups
  15. 55 Squats
  16. 10 km Running @ Easy Pace
--Complete last calisthenics in as few sets as possible


Day 173

  1. 100 YTW Push-ups
  2. 100 Sit-ups w/Sky Reach
  3. 100 Wall Balls w/20# Med Ball
  4. 10 km Running 
--Complete in as few sets as possible



Day 174

  1. 25 Hindu Push-ups
  2. 25 Decline Sit-ups
  3. 25 Hindu Squats
  4. 2500 Meter Run
--4 Rounds

<<HERO EVENT- A building is a on fire and you need to put it out as quickly as possible!
  1. Fill two 5-Gallon Buckets with water (preferably by scooping it out of a lake, creek, or otherwise, because filling it with a hose would be too easy)
  2. Carry the buckets in each hand 100 Meters
  3. Pick the buckets up as high as possible and pour them out. 
  4. Jog 100 Meters, buckets in hand
--AMRAP in 30 Minutes>>


Day 175

Same as Day 119 from Week 17.

Sunday, June 12, 2016

One-Punch Man Training- Week 24

Week 23 is here!

Day 162

  1. 100 YTW Push-ups (Lay flat on your stomach, raise your hands off the ground in the shape of Y and hold them up for 2 seconds, move them directly out from your body in the shape of a T and hold them up for 2 seconds, then bend your arms to that your hands are even with your face and your forearms are level and the arms are in the shape of a W and hold it for 2 seconds, then perform 1 push-up before returning to this position. Remember to squeeze your shoulder blades together.)
  2. 100 Sit-ups with a Twist
  3. 100 Squats w/Rear Leg Raise (Squat, then raise your straight leg back by squeezing your glutes, then squat again and do the other side. This will be 100 squats, but only 50 leg raises on each side.)
  4. 10 km Running
--Complete exercises in as few sets as possible



Day 163

  1. 5 Push-ups w/60#
  2. 5 Sit-ups w/60#
  3. 5 Squats w/60#
  4. 10 km Running w/5# Vest
--Complete in as few sets as possible



Day 164


    1. 100 Push-ups w/Superman Lift (Lay flat on your stomach, raise your straight arms off the grounds and your straight legs off the ground by squeezing your butt. Then perform a push-up.)
    2. 100 Sit-ups w/Sky Reach (Perform a sit-up and, at the top, reach both hands up high toward the sky, extending the upper spine.)
    3. 100 Overhead Squats w/Dowel
    4. 10 km Running 
    -- Complete in as few sets as possible

    <<MONSTER EVENT- Vine Monsters have begun to pull down buildings and overtake cars and drag people away. Rip them apart with your bare hands!
    1. Battle Ropes- 60 Seconds
    2. 30 Towel or Rope Body Rows
    3. 15 Towel or Rope Pull-ups
    4. 10 Foot Rope Climb
    5. Heavy Bagwork- 60 Seconds
    --30 Minute AMRAP

    Day 165

    1. 10 Push-ups
    2. 10 Sit-ups
    3. 10 Squats
    4. 20 Push-ups @ Plus 5# from Previous Week
    5. 20 Sit-ups @ Plus 5# from Previous Week
    6. 20 Squats @ Plus 5# from Previous Week
    7. 10 Push-ups @ Plus 5# from Previous Week
    8. 10 Sit-ups @ Plus 5# from Previous Week
    9. 10 Squats @ Plus 5# from Previous Week
    10. 5 Push-ups @ Plus 5# from Previous Week
    11. 5 Sit-ups @ Plus 5# from Previous Week
    12. 5 Squats @ Plus 5# from Previous Week
    13. 55 Push-ups
    14. 55 Sit-ups
    15. 55 Squats
    16. 10 km Running @ Easy Pace

    Day 166

    1. 100 T-Push-ups ( Perform a push-up, then twist with one arm and reach to the sky. Switch sides. Perform 100 push-ups and 50 twists per side.)
    2. 100 V-Ups
    3. 100 Squats w/Side Leg Raise (Same as Rear Leg Raise, but to the side. Think about squeezing the glute again.)
    4. 10 km Running
    --Complete in as few sets as possible



    Day 167

    1. 5 km Running
    2. 25 Wide Push-ups 
    3. 25 Push-ups
    4. 25 Close Push-ups
    5. 25 Diamond Push-ups
    6. 25 Decline Sit-ups
    7. 25 Sit-ups w/Twist
    8. 25 Sit-ups w/Sky Reach
    9. 25 Wide Leg Sit-ups
    10. 25 Sumo Squats
    11. 25 Squats
    12. 25 Close Stance Squats
    13. 25 Hindu Squats
    14. 5 km Running

    Day 168

    Same as Day 119 from Week 17.

    Sunday, June 5, 2016

    Goku and Vegeta's Training with Whis

    After training himself forever, Vegeta finally breaks down and asks somebody for help. He humbles himself and requests to be taught by Whis, the teacher of the God of Destruction, Beerus. Whis accepts and soon takes Vegeta to train on Beerus' planet.  This marks the first time that someone in the series gets a type of training before Goku, but Son eventually is also brought to the Realm of the Gods to train.

    Amidst arguments, training continues in much the same fashion that it always has, lift heavy things for long periods of time and punch each other in the face.

    No, I'll punch YOU in the face!
    This will be a series of workouts that will include some things that were not shown in the anime or manga, because they would be assumed considering the type of training. Here we go!

    Goku and Vegeta's Training with Whis


    Walk Around the World

    1. As Far as Possible in 30 Minutes, Deadlift and Carry w/50-90% of 1 RM
    2. Sparring- 5 Minutes

    Yard Work and Chores

    1. Perform 1 Hour of Yard Work without the use of Power Tools (See notes)
    2. Sparring- 5 Minutes

    Bodyweight Training

    1. 10+ Handstand Push-ups
    2. 25+ Pull-ups
    3. 50+ Push-ups
    4. 50+ Sit-ups
    5. 50+ Squats
    6. 50+ Walking Lunges (per leg)
    7. Sparring- 5 Minutes

    Sparring

    1. Shadowboxing- 3 x 3 Minute Rounds
    2. Light Contact Sparring- 3 x 5 Minute Rounds
    3. 2-on-1 Light Contact Sparring- 3 x 3 Minute Rounds (Rotate Teams each Round)
    4. Full Contact Sparring- 3 x 5 Minute Rounds

    Notes:


    • At the beginning, do not do more than one of these workouts in a day. After training for several months, you may attempt to do two in one day and then (at most) 3 in one day. 
    • The Deadlift should start at a lighter weight and should only be added a little bit at a time. Start at 50% of your 1 Rep Max and add 5# every time or every other time you do the workout. Do NOT add weight too quickly here, because you will hurt yourself. 
    • Yard work could be pulling weeds, cutting grass with a sickle, chopping wood, clearing land or whatever else you can think of, but you must not use any power tools. 
    • For bodyweight training, "10+" means that you do 10 Handstand Push-ups in however many sets it takes you, but you cannot add any until you can do all 10 at once. When you can do all ten at once, add 10 more reps and continue until you can get all 20 at once, then add 10 more. The same thing applies for "25+", except you add 25 every time and "50+," except you add 50 reps every time. 
    • During Sparring, it is important that you wear gear for the safety of your training partner and yourself. Try to spar on mats, if possible, as well. This is skill training, primarily. Your toughness will gradually build over time, but this is skill work. Treat it as such. 
    • During bodyweight training, you may eventually add weight in the form of a weighted vest, but only after becoming extremely skilled in those movements. If you're having trouble breaking through a rep barrier, do a workout with a 5-20# vest and that will help push through that plateau. 

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

    All Might Deku Training | My Hero Academia Tough Like The Toonz: EP 11

    Today, Jax shows us several basic exercises to help sculpt your body into the perfect vessel to receive All-Might's Quirk "One For All." If you're not already following him, check him out!







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

    One-Punch Man Training: Week 23

    Week 22 is here!

    Day 155
    1. 100 Push-ups @ 2 Seconds Down, 2 Seconds Up
    2. 100 V-Ups
    3. 100 Squats w/5 Second Pause @ Bottom
    4. 10 km Running
    --Finish in as few sets as possible


    Day 156

    1. 3000 Meter Run
    2. 30 Push-ups
    3. 30 Sit-ups
    4. 30 Squats
    5. 3000 Meter Run
    6. 30 Push-ups
    7. 30 Sit-ups
    8. 30 Squats
    9. 3000 Meter Run
    10. 30 Push-ups
    11. 30 Sit-ups
    12. 30 Squats
    13. 1000 Meter Run
    14. 10 Clap Push-ups
    15. 10 Sit-ups
    16. 10 High Jump Squats
    Day 157

    1. 10 Push-ups w/55#
    2. 10 Sit-ups w/55#
    3. 10 Squats w/55#
    --10 Rounds of Calisthenics, then
    1. 400 Meter Run w/20# Vest
    2. 800 Meter Run w/15# Vest
    3. 1200 Meter Run w/10# Vest
    4. 1600 Meter Run w/5# Vest
    5. 6 km Run @ Easy Pace

    Day 158

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

    <<HERO EVENT- A building is falling over. Attach cables to the building to prevent its swaying, put in supports to delay the fall, and pull people to safety!
    1. 30 Standing Cable/Band Rows
    2. 20 Standing Cable/Band Pull-downs
    3. 10 Deadlifts @ 135#
    4. 5 Tire Flips @ 200-500# Tire
    5. 50 Meter Sandbag Carry @ 100#
    6. 25 Meter Sled Drag @ Bodyweight
    --AMRAP in 15 Minutes>>


    Day 159

    1. 10 Push-ups
    2. 10 Sit-ups
    3. 10 Squats
    4. 20 Push-ups @ Plus 5# from Previous Week
    5. 20 Sit-ups @ Plus 5# from Previous Week
    6. 20 Squats @ Plus 5# from Previous Week
    7. 10 Push-ups @ Plus 5# from Previous Week
    8. 10 Sit-ups @ Plus 5# from Previous Week
    9. 10 Squats @ Plus 5# from Previous Week
    10. 5 Push-ups @ Plus 5# from Previous Week
    11. 5 Sit-ups @ Plus 5# from Previous Week
    12. 5 Squats @ Plus 5# from Previous Week
    13. 55 Push-ups
    14. 55 Sit-ups
    15. 55 Squats
    16. 10 km Running @ Easy Pace


    Day 160

    1. 100 Spider-man Push-ups (As you lower yourself into the bottom of the push-up, pull one leg in on to touch the elbow of the same side. Each push-up is one rep, so you will only pull each leg in 50 times on each side.)
    2. 100 X-Sit-ups (With legs spread wide, perform a sit-up as normal, but raise one of your legs up off the ground and touch it with the opposite hand. You will need to think about pushing your other leg into the ground to stabilize the raised leg. Sit-up all the way. This may test your mobility)
    3. 100 Squat-to-Toe Touches (Squat as normal, but as you come to full standing, push your hips back, maintaining spinal posture, reach down, and touch your toes before returning to standing to start the next squat.) 
    4. 10 km Running on Hilly Terrain

    Day 161

    Same as Day 119 from Week 17.