Sunday, January 10, 2016

One-Punch Man Training Program- Week 2

This is the continuation of the One-Punch Man Training Program. You can find the first week here.  This week introduces "Monster Events" and "Hero Events," where you will have to perform tasks that a hero would perform to save the day. At this point, Saitama did not have the ability to OHKO bad guys, so those problems would be serious things for him to deal with at this stage in his training.


Day 8-

  1. 100 Push-ups (At whatever number you fail, immediately switch to knee push-ups. When you fail there, immediately switch to counter push-ups. Finish your push-ups here in as few sets as possible.)
  2. 100 Sit-ups
  3. 100 Squats 
  4. 10 km Running at Easy Pace 
--Complete in as few sets as possible

<<HERO EVENT- Save a child from fallen rubble!
  1. Deadlift a total of 5,000# in whatever number of sets, reps, or weights. (For example, you could do a 200# Deadlift for 25 total reps, spread out between 5 sets OR you could Deadlift 250# for 20 total reps)
  2. Carry 50# Sandbag for 400 Meters (imitating carrying the child to safety)>>

Day 9- 

1. 5 km Running, then 
  • 10 Push-ups w/5# (Vest or Backpack)
  • 10 Sit-ups w/5# (Dumbell or Plate)
  • 10 Squats w/5# (Dumbbell or Vest)
--10 Rounds of Calisthenics, then

2. 5 km Running

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

Day 11-
  1. 10 Diamond Push-ups
  2. 10 Sit-ups w/15#
  3. 10 Close Stance Squats
  4. 20 Close Push-ups
  5. 20 Sit-ups w/10#
  6. 20 Hindu Squats
  7. 30 Push-ups
  8. 30 Sit-ups w/5#
  9. 30 Squats
  10. 40 Wide Push-ups
  11. 40 Sit-ups
  12. 40 Sumo Squats
  13. 10 km Running at Easy Pace
<<MONSTER EVENT-  10 Minutes Shadowboxing or Heavy Bag Work >>

Day 12-
  1. 100 Push-ups
  2. 100 Sit-ups
  3. 100 Squats
  4. 10 km Running
--Complete in as few sets as possible

Day 13-
  1. 400 Meter Run x 5 as fast as possible, 1 Minute Rest Between Sets
  2. 30 Push-ups/Sit-ups/Squats
  3. 200 Meters x 5 as fast as possible, 1 Minute Rest Between Sets
  4. 30 Push-ups/Sit-ups/Squats
  5. 100 Meters x 5 as fast as possible, 1 Minute Rest Between Sets
  6. 30 Push-ups/Sit-ups/Squats
  7. 50 Meters x 5 as fast as possible, 30 Seconds Rest Between Sets
  8. 10 Push-ups/Sit-ups/Squats
  9. 25 Meters x 5 as fast as possible, 30 Seconds Rest Between Sets
  10. 6125 Meters Running at Easy Pace
Day 14-

Same as Day 7 from Week 1.
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