Thursday, December 31, 2015

One-Punch Man Training Program- Week 1

This is the first week of the One-Punch Man Training Program. The purpose of this program is to take Saitama's simple training program of 100 Push-ups, 100 Sit-ups, 100 Squats and 10km of Running and apply it in a way to get the most out of the movements in terms of strength, endurance, and speed.

You shall gain the ultimate in simple, yet effective fitness with this program!!!!!!!!

In any case, here's Week 1 of the Program.

Day 1-

  1. 100 Push-ups
  2. 100 Sit-ups
  3. 100 Squats
  4. 10 km Running
--Complete in the order listed, in as few sets as possible. Rest as necessary.

Day 2
  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 1 km Running
--10 Rounds, 2 Minutes Rest between Rounds

Day 3-
  1. 100 Close-Grip Push-ups
  2. 100 Butterfly Sit-ups
  3. 100 Sumo Squats
  4. 10 km Running 
--Complete in the order listed, in as few sets as possible. Rest as necessary.




Day 4-
  1. 800 Meter Run
  2. 200 Meter Backwards Run
  3. 10 Wide Push-ups
  4. 10 Sit-ups
  5. 10 Hindu Squats
--10 Rounds, 2 Minutes Rest between Rounds

Day 5-
  1. 5 km Running
  2. 100 Push-ups
  3. 100 Sit-ups
  4. 100 Squats
  5. 5 km Running
--Complete in the order listed, in as few sets as possible. Rest as necessary.

Day 6-
  1. Sprint 200 Meters
  2. 10 Hindu Push-ups
  3. 10 Sit-ups w/Twist
  4. 10 Close-Stance Squats
  5. Jog 800 Meters
--10 Rounds, 2 Minutes Rest between Rounds

Day 7-
  1. 5 Push-ups
  2. 5 Sit-ups
  3. 5 Squats
--20 Rounds, no rest between rounds. Rest 5 Minutes after 20 Rounds, then
  1. Run 10 km at Easy Pace

If you have any questions about the above exercises, use the search function on the blog or ask a question in the comments. I will be posting this every week, building the program as we go. 

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





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