Saturday, April 23, 2016

One-Punch Man Training Program- Week 17

Week 16 is here!

With the close of week 16 and the introduction of heavy lifting and the Hero and Monster Events, the program is officially in its second phase. Starting this week, the last day in the week will be a little different.

You can see the moment he knew he f***ed up.

Day 113
  1. 10 Push-ups w/40#
  2. 10 Sit-ups w/40#
  3. 10 Squats w/40#
--10 Rounds of Calisthenics, then
  1. 1200 Meter Hard Running x 7 Sets, 2 Minutes Rest Between
  2. 1600 Meter Running at Easy Pace
Day 114
  1. 100 Hindu Push-ups
  2. 100 Sit-ups w/Twist
  3. 100 Hindu Squats
  4. 10 km Running
--Finish in as few sets as possible

<<MONSTER EVENT- Barbell monsters are plaguing the city! The only way to defeat them is to perform various exercises with them to calm their fury!
  1. 10 Deadlift @ 225#
  2. 12 Power Cleans @ 135#
  3. 15 Bent Over Rows @ 95#
  4. 20 Overhead Press @ 65#
--AMRAP in 30 Minutes, rest as needed. Lower weight if unable to complete exercises with good form.>>

Day 115
  1. 25 Wide Push-ups w/5#
  2. 25 Wide Leg Sit-ups w/5#
  3. 25 Sumo Squats w/5#
--4 Rounds of Calisthenics, then

2000 Meter Hard Running x 5 Sets, 2 Minutes Rest Between

Day 116
  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Push-ups @ 50% 1RM
  5. 10 Sit-ups @ 50% 1RM
  6. 10 Squats @ 50% 1RM
  7. 12 Push-ups @ 50% 1RM
  8. 12 Sit-ups @ 50% 1RM
  9. 12 Squats @ 50% 1 RM
  10. 68 Push-ups
  11. 68 Sit-ups
  12. 68 Squats
--Finish remaining 68 reps of calisthenics in as few sets as possible, then

10 km Running at Easy Pace

Day 117
  1. 10 Knuckle Push-ups
  2. 10 Sit-ups
  3. 10 Squats w/5 Second Pause at Tops of Thighs Parallel
  4. 1000 Meter Run
  5. 1 Minute Rest
--10 Rounds

<<HERO EVENT- Save a bus full of children from falling off a cliff!!
  1. 25 Meter Sled Pull (as heavy as possible)
  2. 25 Meter Sandbag Carry (as heavy as possible)
  3. 25 Meter Backwards Sandbag Drag (as heavy as possible)
--AMRAP in 12 Minutes>>

Day 118
  1. 100 Ring Push-ups
  2. 100 Sit-ups w/Hips on Rounded Portion of Half BOSU Ball
  3. 100 Squats w/Feet on Flat Portion of Half BOSU Ball
  4. 10 km Running at Easy Pace
--Finish reps in as few sets as possible

Day 119
  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
--10 Rounds of Calisthenics, then

10 km Running at an Easy Pace

Thursday, April 21, 2016

One-Punch Man Training Program- Week 16

This week we will be re-introducing Hero and Monster events. From here on out, the program gets serious!!

Find Week 15 here!

Day 106

  1. 5 Push-ups @ 30% 1RM
  2. 5 Sit-ups @ 30% 1RM
  3. 5 Squats @ 30% 1RM
  4. 5 Push-ups @ 50% 1RM
  5. 5 Sit-ups @ 50% 1RM
  6. 5 Squats @ 50% 1RM
  7. 5 Push-ups @ 70% 1RM
  8. 5 Sit-ups @ 70% 1RM
  9. 5 Squats @ 70% 1RM
  10. 85 Push-ups
  11. 85 Sit-ups 
  12. 85 Squats
  13. 10 km Running at Easy Pace
--Complete remaining bodyweight exercises in as few sets as possible.


Day 107

  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

<<HERO EVENT- 10 people have passed out due to exposure to a dangerous gas. Carry them to safety.
  1. 400 Meter Sandbag Carry @ 75-100# 
  2. Rest 2 Minutes
--10 Sets>>


Day 108

  1. 10 Close Grip Push-ups w/15#
  2. 10 Decline Sit-ups w/5#
  3. 10 Close Stance Squats w/15#
--10 Rounds of Calisthenics, then
  1. 100 Meter Jog
  2. 100 Meter Backpeddle
  3. 100 Meter Side Shuffle Left
  4. 100 Meter Side Shuffle Right
  5. 100 Meter Sprint
  6. 1 Minute Rest
--20 Rounds of Running


Day 109

  1. 5 Push-ups w/40#
  2. 5 Sit-ups w/40#
  3. 5 Squats w/40#
--20 Rounds of Calisthenics, then
  1. 100 Meter Sprint
  2. 100 Meter Jog
  3. 800 Meter Run
  4. 1 Minute Rest
--10 Rounds


Day 110

  1. 100 Diamond Push-ups
  2. 100 Decline Sit-ups
  3. 100 Squats @ 4 Seconds Down, 2 Seconds Pause, Explode Up
  4. 10 km Running
--Complete in as few rounds as possible

<<MONSTER EVENT- A tiny demon creature is pinching women's butts and darting about causing mayhem. Knock him flat!

-Have a partner toss 100 tennis balls at you in random directions. Hit those tennis balls in any way you can!>>


Day 111

  1. 20 Wide Push-ups
  2. 20 Sit-ups
  3. 20 Sumo Squats
--5 Rounds Calisthenics, then
  1. 400 Meter Jog
  2. 800 Meter Run
  3. 100 Meter Jog
  4. 100 Meter Sprint
--10 Rounds 


Day 112

Same as Day 7 on Week 1

Friday, April 15, 2016

One-Punch Man Training Program- Week 15

Another week of the OPM Training Program. We will re-introduce Hero and Monster Events next week, as we are still becoming accustomed to heavier lifting being in the schedule.

Find Week 14 here!

Day 99

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


Day 100

  1. 10 Push-ups @ 50% 1RM
  2. 10 Sit-ups @ 50% 1RM
  3. 10 Squats @ 50% 1RM
  4. 30 Push-ups
  5. 30 Sit-ups
  6. 30 Squats
  7. 60 Push-ups
  8. 60 Sit-ups
  9. 60 Squats
  10. 10 km Running at Easy Pace

Day 101

  1. 10 Wide Push-ups w/10#
  2. 10 Decline Sit-ups
  3. 10 Sumo Squats w/10#
  4. 200 Meter Sprint
  5. 800 Meter Jog
--10 Rounds


Day 102

  1. 100 Clapping Push-ups
  2. 100 Med Ball Toss Sit-ups w/8# Med Ball
  3. 100 Jump Squats
  4. 10 km Running
--Finish in as few sets as possible


Day 103

  1. 10 Push-ups w/35#
  2. 10 Sit-ups w/35#
  3. 10 Squats w/35#
--10 Rounds of Calisthenics, then
  1. 100 Meter Sprint
  2. 100 Meter Backpeddle
  3. 200 Meter Sprint
  4. 200 Meter Backpeddle
  5. 400 Meter Jog
--10 Rounds


Day 104

  1. 10 Ring Push-ups
  2. 10 Sit-ups
  3. 10 Squats on Flat Half of Half Bosu Ball
--10 Rounds Calisthenics, then
  1. 100 Meter Sprint
  2. 100 Meter Jog
  3. 100 Meter Side Shuffle Left
  4. 100 Meter Side Shuffle Right
  5. 100 Meter Jog
  6. 100 Meter Backpeddle
  7. 100 Meter Jog
  8. 100 Meter Sprint
  9. 200 Meter Jog
--10 Rounds 


Day 105

Same as Day 7 from Week 1.

Wednesday, April 6, 2016

One-Punch Man Training Program- Week 14

Week 13 is here!


Sorry for the delay on this week!  I'll make sure that this doesn't happen again.

When you and the whole crew 'bout that OPM life.

Day 92

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


Day 93

Heavy Squats
(Rest 2 Minutes Between Sets)
  1. 10 Reps w/45# Bar
  2. 5 Reps @ 50% 1 RM
  3. 5 Reps @ 60% 1 RM
  4. 5 Reps @ 70% 1 RM
  5. 5 Reps @ 75% 1 RM
  6. 5 Reps @ 80% 1 RM
Finish last 65 Reps of bodyweight squats in as few sets as possible.

Workout
  1. 10 Push-ups
  2. 10 Sit-ups
  3. 800 Meter Run
  4. 200 Meter Backpeddle
--10 Rounds


Day 94

Heavy Push-ups
(Rest 1 Minute Between Sets)

  1. 10 Push-ups @ 20% 1 RM
  2. 10 Push-ups @ 30% 1 RM
  3. 10 Push-ups @ 40% 1 RM
  4. 10 Push-ups @ 50% 1 RM
  5. 10 Push-ups @ 60% 1 RM
Finish last 50 Reps of push-ups in as few sets as possible

Workout
  1. 100 Meter Sprint
  2. 10 Push-ups
  3. 20 Sit-ups
  4. 20 Jump Squats
-- 5 Rounds, then

Run 9500 Meters at an Easy Pace



Day 95
  1. 5 Push-ups w/35#
  2. 5 Sit-ups w/35#
  3. 5 Squats w/35#
--20 Rounds of Calisthenics, then
  1. 400 Meter Run
  2. 200 Meter Back Peddle
  3. 400 Meter Jog
--10 Rounds

Day 96

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


Day 97

  1. 2500 Meter Run
  2. 50 Push-ups
  3. 1500 Meter Run
  4. 50 Sit-ups
  5. 1000 Meter Run 
  6. 50 Squats
  7. 1000 Meter Run
  8. 50 Push-ups
  9. 1500 Meter Run
  10. 50 Sit-ups
  11. 2500 Meter Run
  12. 50 Squats
Day 98

Same as Day 7 on Week 1

Monday, March 28, 2016

One-Punch Man Training Program- Week 13

Week 12 is here!

Getting into some heavier work. This will help us really start to increase your maximum strength in the midst of all of the endurance work we've done so far.  Good luck!!

Do you see my gloves? Aren't they awesome?

Day 85

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



Day 86

  1. 10 Push-ups w/30#
  2. 10 Sit-ups w/30#
  3. 10 Squats w/30#
10 Rounds of Calisthenics, then

10 km Running at an Easy Pace



Day 87

Heavy Back Squats

  1. 10 Reps with 45# Bar
  2. Perform progressively heavier singles until you find the maximum amount of weight you can lift for 1 Rep (1RM).
  3. Complete the remainder of 100 Squats in as few sets as possible. 
Workout
  1. 10 Wide Push-ups
  2. 10 Wide-Leg Sit-ups
  3. 800 Meter Run
  4. 200 Meter Backpeddle
--10 Rounds



Day 88

Heavy Push-ups 

  1. 10 Push-ups
  2. Perform progressively heavier singles using a weighted vest or a backpack until you find the maximum amount of weight you can lift for 1 Rep (1RM)
  3. Complete the remainder of 100 Push-ups in as few sets as possible. 
Workout
  1. 10 Straight-Leg Sit-ups
  2. 10 Hindu Squats
  3. 400 Meter, as fast as possible
  4. 400 Meter Jog
  5. 200 Meter, as fast as possible
  6. Rest 2 Minutes
--10 Rounds


Day 89

Heavy Sit-ups

  1. 10 Sit-ups
  2. Perform progressively heavier singles using a weighted vest or a backpack until you find the maximum amount of weight you can lift for 1 Rep (1RM). You will have to anchor your feet for this. 
  3. Complete the remainder of 100 Sit-ups in as few sets as possible.
Workout
  1. 10 Diamond Push-ups
  2. 10 Jump Squats
  3. 1 km Running
--10 Rounds


Day 90

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


Day 91

Same as Day 7 on Week 1.

Monday, March 21, 2016

One-Punch Man Training Program- Week 12

Week 11 is here!

With the advent of week 12, we've hit almost three months of solid work. We're going to start building toward some more difficult movements in order to develop your strength even more.

Overwhelming strength is sometimes a little boring...
Right?
Day 78

  1. 10 Walk-Out Push-ups (Bend down, walk hands out to push-up position, perform movement, walk hands back in, stand up. Repeat.)
  2. 10 Sit-ups
  3. 10 Broad Jump Squats (Squat, jump as far forward as possible as you come out of the squat, land, stand-up. Repeat.)
--10 Rounds Calisthenics, then

10 km Running as fast as possible 


Day 79

  1. 10 One-Arm Push-up Progressions* (See Notes)
  2. 10 Decline Sit-ups
  3. 10 Pistols (One-Legged Squat) to a Box (Half Squat)/Side
--10 Rounds Calisthenics, then

10 km Running at Easy Pace


Day 80

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

<<HERO EVENT- Find a lost bag, filled with dangerous items from a government facility by crawling, swimming, and moving objects.
  1. 100 Meter Army Crawl
  2. 100 Meter Swim (if no pool, bear crawl instead)
  3. 10 Deadlifts @ 185#
--20 Minute AMRAP>>


Day 81

  1. 100 Dive Bomber Push-ups (Like Hindu Push-up, but you trace the same path back that you went down.)
  2. 100 Sit-ups w/Twist
  3. 100 Overhead Squats w/Dowel
  4. 10 km Running
--Complete in as few sets as possible


Day 82

  1. 5 Push-ups w/30#
  2. 5 Sit-ups w/30#
  3. 5 Sit-ups w/30#
--20 Rounds of Calisthenics, then
  1. 100 Meter Jog
  2. 100 Meter Sprint
  3. 800 Meter Run
  4. Rest 1 Minute
--10 Rounds 


Day 83

  1. 10 Diamond Push-ups w/15#
  2. 10 Sit-ups w/15#
  3. 10 Close Stance Squats w/15#
  4. 1 km Running as fast as possible
  5. Rest 2 Minutes
--10 Rounds


Day 84

Same as Day 7 on Week 1


Notes:

  • For One-Arm Push-up Progressions you will start by doing a normal push-up, followed by extending one arm out to the side about half way, still in contact with the ground. The pressing arm will still be in the same position. Perform another push-up. Then extend the non-pressing arm out until it is straight out to your side with only your fingertips in contact with the ground. Perform another push-up. Go back to the beginning. Do a normal push-up and then work your way out on the other side. This is 6 total push-ups, but only 1 rep of a one-arm push-up progression. At then end of a day using one-arm push-up progressions, you will have done 600 push-ups.  You will be very, very sore the next day, but you will have put in work to help you get to the point of doing a one-arm push-up with your feet together. NOTE-- If you have to stop before you complete 100 one-arm push-up progressions, that's fine. Just get as far as you can, but do at least 100 total reps. 
  • On the pistols, make sure you do both sides. To help balance yourself, put your arms out in front of you. At the beginning, we will only be doing half pistols, to get you used to moving in that position. Remember to squeeze your butt!!

Saturday, March 12, 2016

One-Punch Man Training Program- Week 11

Week 10 is here!

Week 11 is adding some new things that are going to be expanded on over time. Look forward to it!

After this many reps and miles, your face starts to do weird things. 


Day 71

  1. Run 800 Meters
  2. 50 Push-ups
  3. Run 800 Meters 
  4. 50 Sit-ups
  5. Run 800 Meters
  6. 50 Squats
  7. Run 800 Meters
  8. 25 Push-ups w/5#
  9. Run 800 Meters
  10. 25 Sit-ups w/5#
  11. Run 800 Meters
  12. 25 Squats w/5#
  13. Run 800 Meters
  14. 10 Push-ups w/10#
  15. Run 800 Meters
  16. 10 Sit-ups w/10#
  17. Run 800 Meters
  18. 10 Squats w/10#
  19. Run 800 Meters
  20. 10 Push-ups 
  21. 10 Sit-ups
  22. 10 Squats
  23. Run 2000 Meters
  24. 5 Push-ups w/15#
  25. 5 Sit-ups w/15#
  26. 5 Squats w/15#

Day 72

  1. 10 Wide Push-ups w/5#
  2. 10 Decline Sit-ups w/5#
  3. 10 Sumo Squats w/5#
  4. 1 km Running
--10 Rounds

<<HERO EVENT- Fire has broken out in the city and surrounding forests. Carry buckets of water to put out the fire!

  1. Fill two 5-Gallon buckets w/water
  2. 100 Meter Farmer's Carry w/buckets
  3. Pour both buckets out at chest height
  4. 100 Meter Sprint Back w/buckets
--20 Minute AMRAP>>


Day 73

  1. 100 Push-ups w/Feet on Flat of Half Stability Ball
  2. 100 Sit-ups w/Butt on Round of Half Stability Ball
  3. 100 Squats w/Feet on Flat of Half Stability Ball
  4. 10 km Running
--Finish in as few sets as possible


Day 74

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

10 km Running at Easy Pace


Day 75

  1. 10 Push-ups w/25#
  2. 10 Sit-ups w/25#
  3. 10 Squats w/25#
--10 Rounds of Calisthenics, then 

10 km Running at Easy Pace

<<MONSTER EVENT- A mad scientist has created genetically engineer creatures that have decided to sleep on cars, in the middle of the street, and on people. Move them out of the way so people can go about their daily lives!

  1. 1 Power Clean @135#
  2. Walk 25 Meters with bar in front rack position 
  3. 2 Deadlifts @185#
  4. Walk 25 Meters with Deadlift in top position
  5. 3 Wall Balls @20#
  6. Walk 25 Meters with Med Ball
  7. 50 Meter Sled Pull @225#
--20 Min AMRAP>>


Day 76

  1. 100 Diamond Push-ups
  2. 100 Wide-Leg Sit-ups
  3. 100 Overhead Squats w/Wooden Dowel
  4. 10 km Running
--Finish in as few sets as possible


Day 77

Same as Day 7 on Week 1

Sunday, March 6, 2016

One-Punch Man Training Program- Week 10

Week 9 here!

10 weeks in. 10 weeks of work. 10 weeks closer to being a superhero. This week is a little different and there won't be any hero or monster events to deal with.

That's a goofy face, Saitama.


Day 64

  1. 100 Ring Push-ups
  2. 100 Decline Sit-ups
  3. 100 Squats on Half Stability Ball
  4. 10 km Running
--Finish in as few sets as possible


Day 65

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


Day 66

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


Day 67

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


Day 68

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


Day 69

  1. 5 Push-ups w/25#
  2. 5 Sit-ups w/25#
  3. 5 Squats w/25#
--20 Rounds Calisthenics, then
  1. 200 Meter Jog
  2. 200 Meter Sprint
  3. 200 Meter Jog
  4. 200 Meter Sprint
  5. 200 Meter Backpeddle
--10 Rounds


Day 70

Same as Day 7 on Week 1.

Saturday, February 27, 2016

One-Punch Man Training Program- Week 9

Find Week 8 here!

This is the 9th week of hell. Congratulations on making it this far! You're probably feeling pretty good about yourself, but don't get too cocky, there are soooooo many more weeks to go.

One day, even YOU may be able to OHKO giant monsters!


Day 57

  1. 100 Push-ups (2 Count Down, 2 Count Up)
  2. 100 Sit-ups (3 Count Up, 3 Count Down)
  3. 100 Squats (4 Count Down, 4 Count Up)
  4. 10 km Running
--Finish in as few sets as possible


Day 58

  1. 20 Hindu Push-ups
  2. 20 Sit-ups
  3. 20 Sumo Squats
  4. 2 km Running
--5 Rounds

<<MONSTER EVENT- Protect citizens from a gang of thugs with nothing but your bare hands!

-30 Minutes Shadowboxing>>


Day 59

  1. 10 Push-ups w/20#
  2. 10 Sit-ups w/20#
  3. 10 Squats w/20#
--10 Rounds of Calisthenics, then
  1. 200 Meter Back Peddle
  2. 200 Meter Sprint
  3. 600 Meter Jog
--10 Rounds 


Day 60

  1. 10 Plyo Push-ups
  2. 10 Decline Sit-ups
  3. 10 Jump Squats
  4. 1 km Running
--10 Rounds


Day 61

  1. 100 Push-ups w/Hands at Hips
  2. 100 Sit-ups
  3. 100 Close Stance Squats
  4. 10 km Running
--Finish in as few sets as possible

<<HERO EVENT- Find a bomb that has been hidden at the city dump! Move stuff out of the way and find that bomb!
  1. 5 Deadlifts w/225#
  2. 10 Dumbbell Bent Over Rows w/45#/hand
  3. 25 Meter Farmer's Walk w/60#/hand
--20 Minute AMRAP>>


Day 62

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


Day 63
Same as Day 7 on Week 1

Thursday, February 18, 2016

One-Punch Man Training Program- Week 8

Find Week 7 here!

By this point, you might be feeling the mental stress of training every day, doing much the same thing. Motivate yourself by re-watching One-Punch Man during this week so that you can get hyped back up!

Keep up your training so you don't get your
ass kicked by a giant Crab Man.

Day 50
  1. 100 Push-ups
  2. 100 Sit-ups
  3. 100 Squats
  4. 10 km Running 
--Finish in as few sets as possible

<<HERO EVENT- A maniac has been stealing people's pet cats and putting them in high places. Recover the cats and catch the bad guy!
  1. 5 Pull-ups
  2. 5 Box Jumps @ 24"
--10 Rounds, then

-100 Meter ALL-OUT Sprint>>


Day 51
  1. 5 Push-ups w/20#
  2. 5 Sit-ups w/20#
  3. 5 Squats w/20#
--20 Rounds of Calisthenics, then
  1. 100 Meter Sprint
  2. 800 Meter Jog
  3. 100 Meter Backpeddle
--10 Rounds 

Day 52
  1. 100 Hindu Push-ups
  2. 100 Straight Leg Sit-ups
  3. 100 Hindu Sit-ups
  4. 10 km Running
==Finish in as few sets as possible

Day 53
  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 1 km Running
--10 Rounds

<<MONSTER EVENT- A Pinata monster is attacking people in the city square! Take him out with your hands and feet while dodging his colorful attacks!
  1. 20 Strikes to a Heavy Bag
  2. 1 Burpee
  3. 10 Strikes to a Heavy Bag
  4. 2 Burpees
  5. 5 Strikes to a Heavy Bag
  6. 3 Burpees
--AMRAP in 10 Minutes>>
Day 54
  1. 100 Diamond Push-ups
  2. 100 Decline Sit-ups (Slight Incline)
  3. 100 Close Stance Squats
  4. 10 km Running
--Finish in as few sets as possible 

Day 55
  1. 25 Push-ups w/5#
  2. 25 Sit-ups w/5#
  3. 25 Squats w/5#
  4. 2500 Meter Run
--5 Rounds

Day 56
Same as Day 7 on Week 1.