Monday, September 26, 2016

One-Punch Man Training Program- Week 39

Week 38 is here!

Day 267

  1. 100 Knuckle Push-ups
  2. 100 Sit-ups w/3 Punches at the Top
  3. 100 Squats w/3 Punches at the Top
  4. 10 km Running w/100 Punches over the Course of the Run
--Complete in as few sets possible



Day 268

  1. 5 x 9 Push-ups @ Last Week's Weight
  2. 5 x 9 Sit-ups @ Last Week's Weight
  3. 5 x 9 Squats @ Last Week's Weight
  4. 55 Push-ups
  5. 55 Sit-ups
  6. 55 Squats
--Complete Final Sets of Calisthenics in as few sets as possible, then

10 km Running on Hilly Terrain



Day 269

  1. 10 Renegade Push-ups w/20# DBs (Perform a push-up with a dumbbell in each hand. Keep your feet a little wider than shoulder-width and row one of the dumbbells, pulling the weight up beside your chest by thinking of your elbow being pulled back. Complete on the other side to finish the rep. Each rep is Push-up/Row/Row.)
  2. 10 Sit-ups w/Glute Bridge
  3. 10 Squats w/2.5# DBs Side Lateral Isometric Hold (Squat, with your arms out to your side, parallel to the ground.)
  4. 1000 Meter Run
--10 Rounds

<<MONSTER EVENT- 500 Tinymen have attacked the city. Your job is to blast them all away with ONE PUNCH!
  1. 10 Full-Power Punches Right on Heavy Bag (Full-Power means you're focused on throwing the hardest punch you can on every strike. Rest between punches for a few seconds if you need in order to make sure that you can hit hard again. At least wear hand wraps, if not gloves. Even Saitama wears gloves most of the time.)
  2. 10 Full-Power Punches Left
--25 Rounds>>



Day 270

  1. 100 Meter Sprint
  2. 20 Push-ups
  3. 100 Meter Jog
  4. 200 Meter Sprint
  5. 20 Sit-ups
  6. 200 Meter Jog
  7. 400 Meter Sprint
  8. 20 Squats
  9. 400 Meter Jog
--Complete as fast as possible, then
  1. 80 YTW Push-ups w/2.5# Wrist Weights
  2. 80 Sit-ups to Ceiling Reach w/2.5# Wrist Weights
  3. 80 Squats to Side Leg Raise w/2.5# Ankle Weights (40/side)
  4. 8600 Meter Run 



Day 271

  1. 5 Push-ups w/90#
  2. 5 Sit-ups w/90#
  3. 5 Squats w/90#
  4. 500 Meter Run w/35# Vest
--20 Rounds



Day 272

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


<<HERO EVENT- Giant stones have fallen from a cliff and trapped a bunch of hikers in a cave. Remove the stones to save them!
  1. 1 Deadlift at 70% 1 RM
  2. 10 Meter Sled Push or Pull w/300#
  3. 1 Deadlift at 80% 1 RM
  4. 10 Full Power Punches to Heavy Bag
  5. 1 Deadlift at 90% 1 RM
  6. 10 Big Tire Flips
--5 Rounds>>



Day 273

Same as Day 209 on Week 29.

Saturday, September 17, 2016

The Gravity Room Method 2.0

The original Gravity Room Method was built as a way for people to introduce heavy weights into their training and how to effectively add weighting clothing into their other workouts. The program is designed to allow the user to combine it with other workouts to develop whatever level of fitness they are pursuing. The strength workouts increase maximal strength and the remaining workouts would increase cardio-respiratory or muscular endurance, flexibility, speed, or skill.

But the Gravity Room Method has been upgraded and More. Lifting. Has. Been. Added.

Mother. F***ing. Upgrade.

If you're new to lifting head back to the original Gravity Room Method and start there. Phase 1 is really the only thing that is any different, because you'll still have the Maximal Weight Exposure and Daily Weight Exposure Phases remaining the same in execution. In Phase 1 you will now have 1 major lift, five days a week, that will generally follow this progression:

  1. 10 x Bar
  2. 5 x 50%
  3. 5 x 60%
  4. 3 x 70%
  5. 3 x 85%
  6. 1 x 90-95%
  7. 1 RM Attempt
  8. Additional 1RM Attempts (if necessary)

The remaining changes will be that core exercises and Real Anime Training workouts will also be 5 days a week and Saturdays will be for cardio. The choice of Real Anime Training workouts will allow you to choose to work on cardio, speed, endurance, skill, or additional strength training or muscle building in accordance with your own goals, while being under heavy weights most days of the week. Go read the original post for all the notes on Phases 2 and 3.

Phase 1


Mon
 Tues
 Wed
 Thurs
 Fri
 Sat
 Sun
 Week 1
 Back Squat
10/5/5/3/3
1/1+
Decline Sit-ups
10/5/5/3/3
1/1+
Choice
 Pull-up
10/5/5/3/3

1/1+
Good Mornings
10/5/5/3/3
1/1+
Choice
OHS
10/5/5/3/3
1/1+
Phase 2 Workout
and
Choice

Bench Press
10/5/5/3/3
1/1+
Side Bends
10/5/5/3/3
1/1+
Choice
Deadlift
10/5/5/3/3
1/1+
 Hyperext.
10/5/5/3/3
1/1+
Choice
Cardio
and
10-Minute Metcon
 Recovery
Week 2 
Front Squat
10/5/5/3/3
1/1+
Decline Sit-ups
10/5/5/3/3
1/1+
Choice
Chin-up
10/5/5/3/3
1/1+
Good Mornings
10/5/5/3/3
1/1+
Choice
 OHS
10/5/5/3/3

1/1+
Phase 2 Workout
and
Choice
OHP
10/5/5/3/3
1/1+
Side Bends
10/5/5/3/3
1/1+
Choice
Pendlay Row
10/5/5/3/3
1/1+
 Hyperext.
10/5/5/3/3
1/1+
Choice
Cardio
and
10-Minute Metcon
Recovery

Notes:
  1. The Pendlay Row is different from the Bent Over Row in that it touches the ground after every rep, allowing you to maintain your parallel to the ground posture more easily and making it more transferable to the Deadlift. 
  2. Make sure that you're using the Choice everyday to work on things related to your goals. If you're going for strength and muscle building, do some of these. Check out your Endurance options. Here are your options for Mobility and Recovery. Alternatively, you could use those days to follow a Training Program, like the Hajime no Ippo Training Program or The Goku Training Program.
As a refresher, here are the remaining Phases:

Phase 2: Maximal Weight Exposure 
  1. Back Squat Hold: Top Position- 10 Seconds 
  2. Back Squat Hold: Bottom Position- 10 Seconds 
  3. Front Squat Hold: Top Position- 10 Seconds 
  4. Front Squat Hold: Bottom Position- 10 Seconds
  5. Overhead Press Hold: Top Position- 10 Seconds
  6. Overhead Press Hold: Bottom Position- 10 Seconds
  7. Bench Press Hold: Top Position- 10 Seconds
  8. Bench Press Hold: Bottom Position- 10 Seconds
  9. Pull-up Hold: Top Position- 10 Seconds
  10. Chin-up Hold: Top Position- 10 Seconds
  11. Pull-up Hold: Bottom Position- 10 Seconds
  12. Chin-up Hold: Bottom Position- 10 Seconds
  13. Bent-Over Row Hold: Top Position- 10 Seconds
  14. Bent-Over Row Hold: Bottom Position- 10 Seconds
  15. Deadlift Hold: Top Position- 10 Seconds
  16. Pick One Position Above- Max Time Hold
  17. Front Rack or Back Rack or Overhead Positions- 50 Meter Walk
New Notes: 
  1. You will now base your initial holding weights on 80% of your 1RM and will increase according to the same pattern as in the previous Gravity Room Method. 
  2. A 100# 1RM would have you holding 80% at the beginning. However, as you progress, it might go to your new 1RM being 120, with you holding 90% of that for your hold. 
Check back to the previous version of the Gravity Room Method for further explanation of this Phase. 


Phase 3: Daily Weight Exposure
  1. You may not start this section until you have reached an average of 1.5x your bodyweight on all of your main lifts, i.e.- the first three groups. The pull-up and chin-up just have to add half your bodyweight in addition, since you're already pulling your bodyweight up, but not on the squats, because (well) squats. After all, your lower body is super strong, so don't cheat it.  Average out all the weights of all your lifts and see if it equals 1.5x your bodyweight. The goal of this is to make sure that you are not neglecting any of your lifts. 
  2. Wear 5% of the highest weight you have held in the Maximal Weight Exposure section. Your first weights should be added center-of-mass up to at least the first 25#.
  3. Examples of weighted clothes you can wear are: vests, ankle weights, wrist weights, weighted shorts, weighted shirts, weighted shoes, weighted gloves, weighted helmets, and weighted belts. The preferable weights are ones that are going to be more center-of-mass, like the shirts, shorts, vests, and belts. Acquire and add weight to those first and then acquire and add weight to the extremities. 
  4. Ideally, this weight will be worn the majority of the day and may be worn while you train, but not during your Phase 1 and Phase 2 workouts or any other workout that is about lifting maximal weights. Workouts that are not about lifting maximal weights, however, are fine, e.g.- bodyweight, running, sprinting, climbing or non-maximal lifting workouts. If you have a job where you cannot wear a weights or you are absolutely sedentary at work, just wear them while you are at home, running errands, doing chores, and during your training. 
  5. The weights will obviously make your non-lifting workouts more difficult. That is the point. We are adding additional resistance to your other workouts to increase your performance on top of your previously built strength base. 
  6. As you can see, you will not be wearing a ridiculous amount of weight here: even if you were able to hold 1,000# at the top position of the squat, you would only be wearing 50 pounds around on a regular basis. But imagine what you would feel like after wearing weights for weeks or months during all of your non-maximal lifting training and then not wearing them. How light would you feel? How much faster would you be? How much higher could you jump? How much longer could you go? Studies show that wearing a weighted vest during your training can improve speed, vertical leap, and endurance and that wearing a weighted vest during your every day activities improves basic agility. For instance, at the beginning of DBZ, Goku is wearing (arguably, depending on the source) anywhere from 140-250#. Now, he can plainly lift far more than this, as he has lifted huge trees, cars, and stones over his head. If you were to calculate the highest weight Goku would hold following the strategy I laid out, he could have held upwards of 5,000# as a maximum hold. That's a reasonable amount given that his power level was around 400 without the weights on when he fought Raditz.
  7. Not sure what your Power Level is? Find out!
If you have any questions about Phases 2 or 3, please go back and read the Original Gravity Room Method!

Friday, September 16, 2016

One-Punch Man Training Program- Week 38

Week 37 is here!

Day 260

  1. 100 Knuckle Push-ups (Palms facing toward mid-line of body.)
  2. 100 Sit-ups to Glute Raises (Perform a bent-knee sit-up, then after you lay down, push through your heels, drive your knees away from one another slightly, and squeeze your glutes until your hips are fully extended. Return to beginning and perform next sit-up/glute raise rep.)
  3. 100 Squats to Good Mornings (Squat, stand up, then push your hips back, knees slightly bent, keeping your back straight, until your hamstrings reach the end of their mobility. This will simulate bowing. Do not bend at the spine. Bend at the hip. Then, flex the glutes to return to standing. Use your butt, not your lower back.)
  4. 10 km Running
--Complete in as few sets as possible



Day 261

  1. 5 x 8 Push-ups @ Last Week's Weight
  2. 5 x 8 Sit-ups @ Last Week's Weight
  3. 5 x 8 Squats @ Last Week's Weight
  4. 60 Push-ups
  5. 60 Sit-ups
  6. 60 Squats
--Complete Final Sets of Calisthenics in as few sets as possible, then
  1. 200 Meter Jog
  2. 400 Meter Backpeddle
  3. 400 Meter Sprint
--10 Rounds



Day 262

  1. 100 Push-ups w/Elbows Tight at Side
  2. 100 Sit-ups with 3 Punches at the Top (Alternate Left-Right-Left and Right-Left-Right on every rep.)
  3. 100 Prisoner Squats (Squat with hands behind your head, elbows and and shoulder blades pulled back. Don't pull forward on your head.)
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible

<<HERO EVENT- An earthquake has open a crevasse in the middle of the city and many people have fallen into it. Save them!
  1. 10 Pendlay Rows @ 135#
  2. 10 Deadlifts @ 225#
  3. 10 Sets of 25 Meter Rope Sled Drags @ Bodyweight
--AMRAP in 30 Minutes>>



Day 263

  1. 10 DB Thrusters w/20# per hand (Palms facing each other, squat, then using the momentum of the squat, press the dumbbells overhead until arms are at full extension.)
  2. 10 Sit-ups w/OH Reach with 10# Plate
  3. 10 Overhead Squats w/45# Bar
  4. 1000 Meter Run 
--10 Rounds 



Day 264
  1. 1 Push-up
  2. 1 Sit-up
  3. 1 Squat
  4. --100 Rounds (Keep your form good, but move from movement to movement as quickly as possible), then
    1. 400 Meter x 5 (2 Minutes Rest Between)
    2. 800 Meter x 5 (2 Minutes Rest Between)
    3. 4000 Meter Run at Easy Pace


Day 265

  1. 15 Push-ups @ 85#
  2. 15 Sit-ups @ 85#
  3. 15 Squats @ 85#
  4. 12 Push-ups @ 85#
  5. 12 Sit-ups @ 85#
  6. 12 Squats @ 85#
  7. 8 Push-ups @ 85#
  8. 8 Sit-ups @ 85#
  9. 8 Squats @ 85#
  10. 5 Push-ups @ 85#
  11. 5 Sit-ups @ 85#
  12. 5 Squats @ 85#
  13. 4000 Meter Run w/30#
Then,
  1. 10 Push-ups @ 85#
  2. 10 Sit-ups @ 85#
  3. 10 Squats @ 85#
  4. 1000 Meter Jog
--6 Rounds

<<HERO EVENT- A mysterious gooey liquid has covered the city. Remove it quickly before people slip, drown, or crash their vehicles. 
  1. 100 Band Pull-aparts
  2. Wash a Car by Hand (Sponges, Buckets of Water, Elbow Grease)
  3. 100 Band Pull-aparts
  4. Rake, sweep, or mop for 30 Minutes
  5. 100 Band Pull-aparts>>


Day 266

Same as Day 209 on Week 29.

Tuesday, September 13, 2016

One-Punch Man Training- Week 37

Week 36 is here!

Day 253

  1. 100 Hand Release Push-ups 
  2. 100 Diamond Sit-ups
  3. 100 Wall Balls w/20# Ball
  4. 10 km Running
--Finish in as few sets as possible



Day 254

  1. 6 x 7 Push-ups @ Last Week's Weight
  2. 6 x 7 Sit-ups @ Last Week's Weight
  3. 6 x 7 Squats @ Last Week's Weight
  4. 58 Push-ups
  5. 58 Sit-ups
  6. 58 Squats
--Complete Final Sets of Calisthenics in as few sets as possible, then
  1. 100 Meter Sprint x 10 Sets (1 Minute Rest Between Sets)
  2. 200 Meter Run x 10 Sets (1 Minute Rest Between Sets)
  3. 300 Meter Jog x 10 Sets (1 Minute Rest Between Sets)
  4. 400 Meter Sprint x 10 Sets (1 Minute Rest Between Sets)
If unable to sprint a round, jog the next round until you recover. 


Day 255

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


Day 256

  1. 100 Ring Push-ups
  2. 100 Sit-ups w/Ceiling Reach
  3. 100 Half BOSU Squats (Standing on Flat Side)
  4. 1600 Meter Run for Time
  5. 8400 Meter Run at Easy Pace
--Complete in as few sets as possible


Day 257

  1. 50 Diamond Push-ups
  2. 50 Diamond Sit-ups
  3. 50 Close Stance Squats
  4. 5 km Running
  5. 50 Hindu Push-ups
  6. 50 Decline Sit-ups
  7. 50 Hindu Squats
  8. 5 km Running
--Complete in as few sets as possible

<<MONSTER EVENT- A group a lizard men are attacking the city! Beat them into submission!
  1. 1 Minute Shadowboxing
  2. 5 x 50# Sandbag Throws
  3. 2 Minutes Heavy Bagwork
  4. 5 x 50# Sandbag Throws
  5. 3 Minutes Shadowboxing
  6. 5 x 50# Sandbag Throws
  7. 4 Minutes Heavy Bagwork
  8. 5 x 50# Sandbag Throws
  9. 5 Minutes Shadowboxing>>



Day 258

  1. 10 Push-ups @ 85#
  2. 10 Sit-ups @ 85#
  3. 10 Squats @ 85#
  4. 1000 Meter Run w/30#
--10 Rounds


Day 259

Same as Day 209 on Week 29.

Friday, September 9, 2016

Looking for Forum Admins and Moderators

We've had a Forum up for a while now, but we've not really done anything with it. We are looking for people to help be Admins and Moderator of particular boards. Check out the Forum here and if you are interested, please shoot me an e-mail stating what board you would like to Moderate and what qualifications you have.  Thanks!

Saturday, September 3, 2016

One-Punch Man Training- Week 36

Week 35 is here!

Day 246

  1. 100 Push-ups to Superman Lift w/2.5# Wrist Weights
  2. 100 Sprinter Sit-ups per side
  3. 100 Jumping Jack to Close Stance Squats (Perform a Jumping Jack and when hands and legs come back together, perform a Close Stance Squat)
  4. 10 km Running
--Complete in as few sets as possible

<<HERO EVENT- A hurricane has hit the coast and it is causing massive destruction. Carry the injured to safety, reinforce sandbag barriers, and help unload supplies for the victims of the hurricane.
  1. 5 Sets of 100 Meter Carry with 100-150# (Sandbag, Barbell, or Rock) for 100 Meters
  2. 10 Sets of 50 Meter Carry with 50# (Sandbag)
  3. 25 Sets of 25 Meter Carry with 25# (Rock, Weight Plate, or Box)
--AMRAP in 60 Minutes>>



Day 247

  1. 6 x 6 Push-ups @ Last Week's Weight (2 Min Rest Between Sets)
  2. 6 x 6 Sit-ups @ Last Week's Weight (2 Min Rest Between Sets)
  3. 6 x 6 Squats @ Last Week's Weight (2 Min Rest Between Sets)
  4. 64 Push-ups
  5. 64 Sit-ups
  6. 64 Squats
--Complete Final Sets of Calisthenics in as few sets as possible, then
  1. 100 Meter Run (Not Sprint!)
  2. 100 Meter Backpeddle
--50 Rounds



Day 248

  1. 100 Push-ups to Reverse Snow Angels (Perform Push-up, then lay face down, extending arms overhead. Lift hands and feet off the ground like a Superman, and then open the legs, while sweeping the arms down until they touch behind the small of your back, at which point your palms should be facing up. Return to Push-up position and repeat for reps listed.) 
  2. 100 Sit-ups to Snow Angels (Perform Sit-up, then lay back with your legs out straight and your arms by your side. Sweep your arms out along the ground until they touch above your head while opening your legs up wide sweeping across the ground, before returning them together and your arms by your sides. Repeat for number of reps listed.)
  3. 100 Overhead Squats w/Dowel
  4. 10 km Running
--Complete in as few sets as possible



Day 249

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



Day 250

  1. 20 Diamond Push-ups
  2. 20 Diamond Sit-ups
  3. 20 Close Stance Squats
  4. 2000 Meter Running
--5 Rounds



Day 251

  1. 5 Push-ups @ 85#
  2. 5 Sit-ups @ 85#
  3. 5 Squats @ 85#
  4. 500 Meter Run w/30#
--20 Rounds



Day 252

Same as Day 203 on Week 29

Sunday, August 28, 2016

The Goku Training Program Master Post


  1. Introduction and Overview

Content will be added as it is created.

Goku's Training Program- Introduction and Overview

About a year ago, we released Goku's Training Program in PDF or Google Docs version. Many people have emailed to receive this program and we've gotten a great response from it in general. Now, however, it has dawned on me (duh) to just post the program in pieces to the blog so that you can just read it here!

Goku trained his ass off to get here.
So will you.

But there's something else!! I'm going to start posting it with greater detail than the original program possessed, so that those following it will have greater understanding of the programming. Below is an overview of the general programming. It's going to be similar to the One-Punch Man Training Program, but without the need for weekly updates.  The program is very, very long, but we will be breaking it down into sections for you to use as needed. At the beginning, it will follow relatively close to the Dragon Ball timeline, but will diverge later on for the sake of not doing the same thing for years on end. Also, addition of weighted clothing will be addressed in the program proper and not in the introduction.

You should be using the Real Anime Training Warm-up and Stretching Routine for all of this program. There's nothing wrong with running through the Stretching Routine a couple of time a day, either.

Rest weeks should be filled with walking, stretching, and doing activities that you enjoy, like hiking or playing a game of basketball or something along those lines. It won't be as difficult as your normal training, but it keeps you active and won't have you killing the same movements all the time. If a day has an "OR" in between two workouts, it means that one week you will do the first listed workout and the next week you will do the next listed workout.

Phase 1: Goku’s Early Training (2 Months)
  • Do this workout 4 times a week .
  • On your off days, go for a walk and stretch. (All non-training days for the rest of the program)


Phase 2: Roshi’s Training (2 Months)


Transition: Rest One Week


Phase 3: The Turtle Hermit’s Training (4 Months)


Transition: Rest One Week


Phase 4: The Turtle Hermit’s Training, Revisited (4 Months)


Transition (a): Rest One Week
Transition (b): “Korin’s Training” every day for a week.


Phase 5: Travel the World with Goku (5 Months)


Transition: Rest One Week


Phase 6: Travel the World with Goku, Remix (6 Months)

Transition: Rest One Week

Phase 7: Kami’s Training (6 Months)


Transition: Rest Two Weeks

Phase 8: Goku's Peace Time Training ( 6 Months)

Transition: Rest One Week

(Note: We will be skipping the running on Snake Way for the sake of the program.)

Phase 9: King Kai’s Training (3 Months)


Transition (a): Rest One Week
Transition (b): Goku’s Gravity Room Workout MWF and 100Gs Add-on Tues, Thurs, and Sat


Phase 10: Goku Trains in Space (3 Months)


Transition: Rest One Week


Phase 11: Training for the Androids (6 Months)


Transition: Rest Two Weeks

Phase 12: Repeat Training for the Androids and above Transition period 4 more times. (2 Years)


Transition: Rest Two Weeks


Phase 13: Room of Spirit and Time (6 Months)


Transition: Rest Two Weeks


Phase 14: Goku's Training in Other World (6 Months)

Transition: Rest Two Weeks

Phase 15: Goku's Godly Training (6 Month)

For training beyond this, you have two options: begin to use the Gravity Room Method (read the WHOLE POST) utilizing the following format, which is slightly different from the normal programming or use the Gravity Room Method 2.0. Do not use the 10-Minute MetCon List, because you'll already be doing your MetCons with the previous workouts.

Gravity Room Method Version

Week 1

Week 2


Gravity Room Method 2.0 Version

Week 1

Week 2



This is a long and tough program, but if you take your time and follow the entire thing, you'll get through it safely and with insane fitness. REMEMBER, this is just the overview and not the program proper, so please don't just start it without looking at the actual programming and definitely DO NOT just start in the middle, because you absolutely will injure yourself.