The North Kaio-sama's Training

Much like "The Turtle Hermit's Training" and "Find the Dragon Balls," this is a harder, non-leveled version of "Kaio-sama's Training."  This training will be more in line with those who have followed Goku's Training Program.

On that note, if you're one of the lucky people to be reading this post, it's time to announce that we will be releasing Goku's Training Program onto the blog in greater detail so that you may follow along with it, just as the One-Punch Man Training Program.

I assume you've mastered a basic punch and kick, then.
Well, are you ready?

The North Kaio-sama's Training

Catch Bubbles

1. 100 Yard Zig-Zag Run
2. 1 Set of 90 Degree Sprints
3. 100 Yard Sprint
4. 25 Yard Bear Crawl

--AMRAP in 20 Minutes, Rest 2 Minutes, then

Hit Gregory

1. 25 Yard Sprint with 10-20# Sledgehammer
2. 25 Sledgehammer Strikes with 10-20# Sledgehammer

--AMRAP in 20 Minutes, Rest 5 Minutes, then

Catch, Hit, Fight

1. 100 Yard ALL-OUT Sprint
2. 10 Full Power Sledgehammer Strikes 
3. 8 Rounds of 20 Seconds on/10 Seconds off ALL-OUT Shadowboxing

Notes:

• Check the previous version of the workout for notes as well.
• Use heavier sledgehammers as you become accustomed to the training.
• The Bear Crawl was added to help simulate when Goku may have fallen in chasing Bubbles. 
• The last section is to simulate when Goku was able to both catch Bubble and Hit Gregory in his testing, as well as to simulate the training for the activation of the Kaio-ken, considering it's all out nature. 

One-Punch Man Training- Week 22

Week 21 is here!

Day 148

1. 100 Hand Release Push-ups
2. 100 Diamond Sit-ups (Soles of feet together, legs in diamond shape)
3. 100 Overhead Squats w/Dowel
4. 10 km Running

--Complete in as few sets as possible

<<MONSTER EVENT- Former Mail Carrier has delivered so much mail that he has transformed into Mail Man, a creature made of cardboard boxes and paper.  He's cutting people with his sharp edges. Take him down with fists and by throwing his boxes away as they fall off!

1. 3 Minutes Heavy Bag Work
2. 45# Lift and Throw

--8 Rounds>>

Day 149

1. 5 Push-ups w/55#
2. 5 Sit-ups w/55#
3. 5 Squats w/55#

--20 Rounds Calisthenics, then

1. 400 Meter Run
2. 200 Meter Back Peddle
3. 200 Meter Run
4. 100 Meter Backpeddle
5. 100 Meter Sprint
6. Rest 1 Minute

--10 Rounds

Day 150

1. 25 Diamond Push-ups w/10#
2. 25 Sit-ups w/10#
3. 25 Close Stance Squats w/10#
4. 2500 Meter Run

--4 Rounds

Day 151

1. 100 Push-ups
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--Complete in as few sets as possible

Day 152

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 Run @ Easy Pace

Day 153

1. 10 Hindu Push-ups
2. 10 Decline Sit-ups
3. 10 Hindu Squats
4. 400 Meter Run
5. 10 Diamond Push-ups
6. 10 Diamond Sit-ups
7. 10 Close Stance Squats
8. 800 Meter Run
9. 10 Wide Push-ups
10. 10 Straight-Leg Sit-ups
11. 10 Sumo Squats
12. 1200 Meter Run
13. 10 Push-ups
14. 10 Sit-ups
15. 10 Squats
16. 1600 Meter Run
17. 60 Push-ups
18. 60 Sit-ups
19. 60 Squats
20. 6000 Meter Run at Easy Pace

--Complete final exercises in as few sets as possible

Day 154

Same as Day 119 from Week 17.

One-Punch Man Training- Week 21

Week 20 is here!

Day 141

1. 5 One-Arm Push-ups or Progressions per side
2. 5 Steep Decline Sit-ups
3. 5 Pistols or Pistols to a Box per side

--20 Rounds Calisthenics, then

10 km Running at an Easy Pace

<<HERO EVENT- A local loser has no friends and you've decided to help him out by doing fun things with him all day!

1. Rock climb or climb trees for an hour
2. Go Bowling for an hour
3. Play a random sport with a group of people for an hour
4. Stretch well after spending three hours doing physical activity after your normal training>>

Day 142

1. 100 Diamond Push-ups
2. 100 Sit-ups
3. 100 Close Stance Squats
4. 10 km Running (Try to beat your fastest 10k time)

--Complete in as few sets as possible

Day 143

1. 10 Push-ups w/50#
2. 10 Sit-ups w/50#
3. 10 Squats w/50#

--10 Rounds of Calisthenics, then

1. 100 Meter Jog
2. 100 Meter Sprint
3. 100 Meter Jog 
4. 100 Meter Backpeddle
5. 100 Meter Sprint

-20 Rounds

Day 144

1. 100 Divebomber Push-ups
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--Complete in as few sets as possible

Day 145

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 Sit-ups @ 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

--Complete final sets of calisthenics in as few sets as possible, then

10 km Run at an Easy Pace

Day 146

1. 10 Clap Push-ups
2. 10 Sit-ups w/Twist
3. 10 Jump Squats
4. 1000 Meter Run

--10 Rounds

Day 147

Same as Day 119 from Week 17.

One-Punch Man Training Program- Week 20

Week 19 is here!

Day 134

1. 100 Hand Release Push-ups
2. 100 Sit-ups
3. 100 Wall Balls w/20# Ball
4. 10 km Running

--Complete in as few sets as possible

<<MONSTER EVENT-  A book has transformed into the BOOK MONSTER. Pull out all of his pages and kick his ass!

1. 50 Ring Rows or Standing Cable Rows
2. 20 Punches to Heavy Bag

--6 Rounds>>

Day 135

1. 25 Push-ups 
2. 25 Sit-ups
3. 25 Squats 
4. 2500 Meter Running

--4 Rounds

Day 136

1. 20 Wide Push-ups w/10#
2. 20 Sit-ups w/10#
3. 20 Squats w/10#

--5 Rounds Calisthenics, then

1. 200 Meter Jog
2. 200 Meter Back Peddle
3. 100 Meter Side Shuffle Left
4. 100 Meter Side Shuffle Right
5. 200 Meter Jog
6. 200 Meter Back Peddle

--10 Rounds

Day 137

1. 5 Push-ups w/50#
2. 5 Sit-ups w/50#
3. 5 Squats w/50#

--20 Rounds Calisthenics, then

10 km Running

Day 138

1. 10 Push-ups
2. 10 Sit-ups
3. 10 Squats
4. 20 Push-ups @ 50% Plus 5# from last week
5. 20 Sit-ups @ 50% Plus 5# from last week
6. 20 Squats @ 50% Plus 5# from last week
7. 10 Push-ups @ 60% Plus 5# from last week
8. 10 Sit-ups @ 60% Plus 5# from last week
9. 10 Squats @ 60% Plus 5# from last week
10. 5 Push-ups @ 70% Plus 5# from last week
11. 5 Sit-ups @ 70% Plus 5# from last week
12. 5 Squats @ 70% Plus 5# from last week
13. 55 Push-ups
14. 55 Sit-ups
15. 55 Squats

--Complete final sets of calisthenics in as few sets as possible, then

Run 10 km at an Easy Pace

Day 139

1. 100 Ring Push-ups
2. 100 Decline Sit-ups
3. 100 Squats
4. 10 km Running 

--Complete in as few sets as possible

<<HERO EVENT- Help a group of old ladies pull their weeds and clean their yards up!

• Do yard work for a total of 4 hours today
• Try not to use too many power tools>>

Day 140

Same as Day 119 from Week 17.

One-Punch Man Training Program- Week 19

Week 18 is here!

Day 127

1. 10 Push-ups w/45#
2. 10 Sit-ups w/45#
3. 10 Squats w/45#

--10 Rounds of Calisthenics, then

1. 400 Meter Hard Run
2. 200 Meter Jog
3. 200 Meter Backpeddle
4. 200 Meter Jog

--10 Rounds

Day 128

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- A major car accident has trapped many people under their vehicles and rubble. Save them!

1. 5 Deadlifts @ 275#
2. 25 Meter Sled Push @ Bodyweight
3. 10 Dumbbell Rows per Arm @ 40#
4. 25 Meter Sled Push @ Bodyweight

AMRAP in 15 Minutes>>

Day 129

1. 10 Diamond Push-ups w/10#
2. 10 Sit-ups w/10#
3. 10 Close Stance Squats w/10#
4. 1 km Running

--10 Rounds

Day 130

1. 5 One Arm Push-ups OR One Arm Push-up Progressions (each side)
2. 10 Decline Sit-ups w/Twist
3. 5 Pistol Squats to a Box (each side) (Note: Should be difficult to stand from the bottom)

--10 Rounds of Calisthenics, 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
6. 100 Meter Slalom Run (Cones 3 Feet Apart)
7. 100 Meter Jog
8. 100 Meter Sprint
9. 200 Meter Jog
10. Rest 1 Minute

--10 Rounds

Day 131

1. 100 Wide Push-ups
2. 100 Sit-ups
3. 100 Sumo Squats
4. 10 km Running

--Complete in as few sets as possible

<<MONSTER EVENT- A mole creature is digging through pipes and electrical lines. Dig and stop him!

1. 5 Minutes Digging with Shovel
2. 5 Minutes Digging with Pick-Ax or Maddox 
3. 5 Minutes Digging with Shovel
4. 5 Minutes Moving Dirt with Arms
5. Hit a Heavy Bag laying on the Ground 20 Times
6. Fill in the hole that you dug>>

Day 132

1. 10 Push-ups
2. 10 Sit-ups
3. 10 Squats
4. 20 Push-ups @ 50% 1 RM
5. 20 Sit-ups @ 50% 1 RM
6. 20 Squats @ 50% 1 RM
7. 10 Push-ups @ 60% 1 RM
8. 10 Sit-ups @ 60% 1 RM
9. 10 Squats @ 60% 1 RM
10. 5 Push-ups @ 70% 1 RM
11. 5 Sit-ups @ 70% 1 RM
12. 5 Squats @ 70% 1 RM
13. 55 Push-ups
14. 55 Sit-ups
15. 55 Squats

--Complete final calisthenics in as few sets as possible, then

10 km Running at an Easy Pace

Day 133

Same as Day 119 from Week 17.

One-Punch Training Program- Week 18

Week 17 is here!

Day 120

(All calisthenics are to be performed with a 10# weight)

1. 20 Diamond Push-ups 
2. 20 Straight Leg Sit-ups 
3. 20 Close Stance Squats 
4. 20 Wide Push-ups 
5. 20 Wide Leg Sit-ups
6. 20 Sumo Sit-ups
7. 20 Push-ups
8. 20 Sit-ups
9. 20 Squats
10. 20 Clap Push-ups
11. 20 Sit-ups @ Explode up, 4 Seconds Down
12. 20 Jump Squats
13. 20 Hindu Push-ups
14. 20 Decline Sit-ups
15. 20 Hindu Squats
16. 10 km Running at Easy Pace (No weight)

Day 121

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 Championship boxer has turned into a monster after winning too many matches and has decided he's going to knock out everyone in the city. But he only operates 3 minutes at a time. Take him out!

1. 3 Minutes Shadowboxing
2. Rest 1 Minute
3. 3 Minutes Heavy Bagwork
4. Rest 1 Minute
5. 3 Minutes Sparring or Shadowboxing
6. Rest 1 Minute

--3 Rounds>>

Day 122

1. 400 Meter Run
2. 15 Push-ups
3. 15 Sit-ups
4. 15 Squats
5. 400 Meter Run
6. 15 Push-ups @ 50% 1RM
7. 15 Sit-ups @ 50% 1RM
8. 15 Squats @ 50% 1 RM
9. 400 Meter Run
10. 60 Push-ups
11. 60 Sit-ups
12. 60 Squats
13. 800 Meter Run
14. 10 Push-ups @ 3 Seconds Down, 3 Seconds Up
15. 10 Sit-ups @ 3 Seconds Down, 3 Seconds Up
16. 10 Squats @ 3 Seconds Down, 3 Seconds Up
17. 8000 Meter Run at Easy Pace

Day 123

1. 100 Ring Push-ups
2. 100 Sit-ups w/Twist
3. 100 Overhead Squats w/Dowel
4. 10 km Running 

--Complete in as few sets as possible

Day 124

1. 5 Push-ups w/45#
2. 5 Sit-ups w/45#
3. 5 Squats w/45#

--20 Sets of Calisthenics, then

10 km Running w/5# Weight Vest

Day 125

1. 50 Wide Push-ups
2. 50 Wide Leg Sit-ups
3. 50 Sumo Squats
4. 50 Hindu Push-ups
5. 50 Decline Sit-ups
6. 50 Hindu Squats
7. 10 km Running at Easy Pace

Day 126

Same as Day 119 on Week 17.