One-Punch Man Training Program- Week 43

Week 42 is here!

Day 295

1. 5 km Running
2. 50 Hindu Push-ups
3. 50 Straight-Leg Sit-ups
4. 50 Hindu Squats
5. 50 Clapping Push-ups
6. 50 Sit-ups w/10# Med Ball Toss (Toss the ball overhead at the top of the sit-up.)
7. 50 Jump Squats w/Overhead Reach
8. 5 km Running

--Complete in as few sets as possible

<<HERO EVENT- A Tsunami is coming and is going to completely destroy a small island where a group of scientists are studying dolphins. The scientists have nothing but a life raft and cannot get to shore before the Tsunami hits. Swim out to the island, load all the people and their research notes onto a life raft, and get them to safety!

1. Swim 1600 Meters, as fast as possible
2. 100 Meter Farmer's Carry w/50# per hand x 5 Sets
3. Row 1600 Meters, as fast as possible>>

Day 296

1. 5 x 13 Push-ups @ Last Week's Weight (1 Minute Rest Between Sets)
2. 5 x 13 Sit-ups @ Last Week's Weight
3. 5 x 13 Squats @ Last Week's Weight
4. 35 Push-ups
5. 35 Sit-ups
6. 35 Squats

--Complete Final Sets of Calisthenics in as few sets as possible, then

1. Run 800 Meters Easy
2. Run 100 Meter Moderate
3. Run 1600 Meter Hard (You should have to stop running at the end of the 1600)

--4 Rounds

Day 297

1. 100 Inchworm Push-ups (Like a Walkout Push-up, bend over at the hips, hands on the ground. Walk hands out to push-up position. Perform push-up. With legs straight, tip toe your feet in close to your hands, getting them as close as possible. Stand up completely to complete a rep.)
2. 100 Sit-ups to Glute Bridge
3. 100 Prisoner Squats
4. 10 km Running

--Complete in as few sets as possible

Day 298

1. 5 Push-ups w/95#
2. 5 Sit-ups w/95#
3. 5 Squats w/95#
4. 500 Meter Run w/40# Vest

--20 Rounds

Day 299

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

--Complete in as few sets as possible

Day 300

1. 10 Renegade Push-ups w/25#
2. 10 Decline Sit-ups w/25#
3. 10 Thrusters w/25# Dumbbells/side
4. 1000 Meter Run

--10 Rounds

<<MONSTER EVENT-- Personification of a Light Pull Cord!  He's punching all kinds of things and he wants to attack people. So, he attacks you!

1. 5 Minutes Shadowboxing
2. 5 Minutes Footwork
3. 1 Full Power Punch to a Heavy Bag per side>>

Day 301

Same as Day 287 on Week 41.

Issei's Beginner "Devil's Pawn" Training (Highschool DxD)

Highschool DxD is a mix of supernatural/religious lore thrown right along side a generous helping of fan-service. The main character, Issei, is blessed with a special ability that makes him very valuable, but he's extremely physically weak and, therefore, not particularly useful.  At first he decides that he's going to train himself to get stronger, but quickly gives up on that, before his training is taken up by Rias, the heiress to a high-ranking devil family.

This workout is based on the things we see both Issei and Rias program for training.

He looks pretty badass here.
Don't expect a lot at the beginning. 

Issei's Beginner "Devil's Pawn" Training

1. Pull-ups to Failure
2. Deadman Hang to Failure
3. Run 1 Mile, as fast as possible
4. Seated Split Stretch- 5 Minutes
5. Push-ups to Failure
6. Plank to Failure

Note:

• This is a very beginner-level workout. 
• Do as many pull-ups as you can, then hang from the bar until your grip gives out (Deadman Hang)
• If you cannot perform any pull-ups at all, just hang from the bar as long as you can until you fall. Do this twice. Once for the set of pull-ups and once for the set of Deadman Hang.
• If you have to walk during the run, that's fine. Just do your best to get the mile done in as fast a time as possible.
• On the Seated Split Stretch, slowly try to push your legs out wider and lean forward as much as you can during the 5 minutes. Do not hurt yourself, but try to push your flexibility. 
• Finally, do as many push-ups as possible, before finally holding the top of the push-up position as long as possible. 

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

Centurion Method Workout #5: Couple's Night

This Centurion Method workout is a partner workout! If you don't have a partner, keep a timer handy so that you can know how long you need to do the corresponding exercise.

Workout #5: Couple's Night

1. 3 x 20 Burpee Clock --- Plank 
2. 3 x 20 Pull-up Clock --- Bear Crawl
3. 3 x 1 Minute of Slow Leg Raises --- Rest
4. 3 x 1 Minute of Inch Worms --- Rest
5. 3 x 1 Minute of Frog Leaps --- Rest

Notes:

• To explain, you will perform 20 Burpees while your partner is planking. When you get to 20 Burpees, you will switch and you will plank while your partner does 20 Burpees. Same thing for Pull-ups and Bear Crawls. Repeat 2 more times for a total of 3 sets per partner.
• On the last three exercises, one partner will exercise for the listed time and the other partner will rest. You will then switch. 
• You can do leg raises lying flat on the ground or hanging from a bar. Try to do them as slow as possible.
• For Inch Worms, you will hinge at the hips with your legs straight, walk your hands out to the push-up position, then walk your feet up to your hands while keeping your legs straight. Stand up to complete one rep. Repeat for listed time.
• Frog Leaps are performed by squatting until your hands are on the ground and then exploding up into the air. Land and repeat.
• To make this harder, double the sets. 

One-Punch Man Training Program- Week 42

Week 41 is here!

Day 288

1. 100 Walkout Push-ups (From standing, hinge at the hips, placing your hands on the ground in front of your feet. Walk your hands out until you are in the push-up position. Perform push-up. Walk your hands back to your feet and reverse the hip hinge to come to standing.)
2. 100 Straight-Leg Sit-ups
3. 100 Squats w/Band Pull-Apart at the Top (Squat with arms out in front of you, an exercise band in between your hands. At the top of the movement, with straight arms, pull the band apart using your rear delts and middle back until your arms are out straight beside you, parallel to the floor. Return your arms to starting position and repeat.)

--Complete in as few sets as possible, then

1. Jog 100 Meters
2. Sprint 100 Meters
3. Jog 100 Meters
4. Backpeddle 100 Meters
5. Jog 100 Meters
6. Side Shuffle Left 100 Meters
7. Jog 100 Meters
8. Side Shuffle Right 100 Meters
9. Jog 100 Meters
10. Backpeddle 100 Meters

--10 Rounds

Day 289

1. 5 x 12 Push-ups @ Last Week's Weight (1 Minute Rest Between Sets)
2. 5 x 12 Sit-ups @ Last Week's Weight
3. 5 x 12 Squats @ Last Week's Weight
4. 40 Push-ups
5. 40 Sit-ups
6. 40 Squats

--Complete Final Sets of Calisthenics in as few sets as possible, then

1. Run 100 Meters Easy
2. Run 200 Meters Hard
3. Run 800 Meters Easy
4. Run 400 Meters Hard
5. Run 400 Meters Easy
6. Run 800 Meters Hard
7. Run 200 Meters Easy
8. Run 100 Meters Hard

Then,

Run 7000 Meters at an Easy Pace

Day 290

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

--Complete in as few sets as possible

Day 291

1. 5 km Running
2. 100 Spider-man Push-ups (50 Each Side. Begin in the push-up position. As you lower yourself, turn your head to one side while simultaneously pulling your knee up along that side, above the ground until it touches your elbow as your reach the bottom of the push-up.)
3. 100 Sprinter Sit-ups (50 Each Side)
4. 100 Squats to Front Kick (50 Each Side)
5. 5 km Running

--Complete in as few sets as possible

Day 292

1. 10 Push-ups w/90#
2. 10 Sit-ups w/90#
3. 10 Squats w/90#
4. 1000 Meter Run w/35# Vest

--10 Rounds

<<MONSTER EVENT- Monkey Demons have descended from the mountains to take revenge upon humanity for destroying the forests. Beat them back to where they came from... or just to death. That works, too.

1. 10 Full Power Punches to Heavy Bag per side
2. 10 Full Power Kicks to Heavy Bag per side
3. 5 Minutes Shadowboxing
4. 5 Minutes Heavy Bagwork
5. 10 Full Power Punches to Heavy Bag per side
6. 10 Full Power Kicks to Heavy Bag per side>>

Day 293

1. 10 Manmakers w/20# DBs (Various ways to do Manmakers, but this is how we will do them. Press Dumbbells overhead. Bend over and place dumbbells out in front of you. With hands still on the weights, jump out to push-up position. Perform a push-up. Row weight on one side and then the other. Perform second push-up. Jump feet in, come to standing with dumbbells. Perform another Overhead Press to complete the rep. To start the next rep, do another Overhead Press and repeat the above steps.)
2. 20 Sit-ups w/25# Plate Overhead Reach 
3. 20 Overhead Squats w/45# Bar

--5 Rounds, then

10 km Running, throwing punches the entire time

Day 294

Same as Day 287 on Week 41.

One-Punch Man Training Program- Week 41

Week 40 is here!

Day 281

1. 10 One-Arm Push-ups per side
2. 10 Decline Sit-ups (more than 45 degrees)
3. 10 Pistols per side

--10 Rounds, then

10 km Running on Hilly Terrain

Day 282

1. 5 km Running
2. 100 Push-ups w/Superman Lift
3. 100 Sit-ups w/3 Punches at Top
4. 100 Squats w/One-Leg Stiff-Leg Deadlift (50 Total Per Side-- At the top of the squat, hinge at the hips only, one leg staying planted on the ground, with the other moving in the air as the body moves to parallel with the ground. Keep a straight line from your shoulder to your heel on the leg in the air, making sure to squeeze your butt. Range of motion is as far as your hamstring mobility will allow. Do not move from the spine at all. You may place your hands behind or above your head during this movement.)
5. 5 km Running

<<MONSTER EVENT-- A blob monster has appeared and is absorbing people and making copies of itself all over the city. Save the people from the blob creature and blow the copies away with your strongest hits!

1. 10 Steps per Leg Sled Pull @ Bodyweight
2. 10 Full Power Punches to Heavy Bag each side
3. 10 Seated Cable Rows w/100# or Heavy Bands
4. 10 Full Power Kicks to Heavy Bag each side
5. 5 Sets of 50 Meter Sandbag Carry @ 50-150#
6. ALL-OUT Shadowbox for 1 Minute

--AMRAP in 20 Minutes>>

Day 283

1. 5 x 11 Push-ups @ Last Week's Weight (1 Minute Rest Between Sets)
2. 5 x 11 Sit-ups @ Last Week's Weight 
3. 5 x 11 Squats @ Last Week's Weight
4. 45 Push-ups
5. 45 Sit-ups
6. 45 Squats

--Complete Final Sets of Calisthenics in as few sets as possible, then

10 km Running on Hilly Terrain

Day 284

1. 4000 Meter Run
2. 50 YTW Push-ups w/5# Wrist Weights
3. 1000 Meter Run
4. 50 Sit-ups to Ceiling Reach w/5# Wrist Weights
5. 1000 Meter Run
6. 50 Squats to Side Leg Raise w/5# Ankle Weights (25 per side)
7. 1000 Meter Run
8. 50 Renegade Push-ups w/20# Dumbells 
9. 1000 Meter Run
10. 50 Sit-ups w/Glute Bridge
11. 1000 Meter Run
12. 50 Squats w/2.5# Side Lateral Raise Isometric Hold
13. 1000 Meter Run

Day 285

1. 7 Push-ups w/90#
2. 7 Sit-ups w/90#
3. 7 Squats w/90#

--10 Rounds, then

1. 5 km Running
2. 30 Push-ups
3. 30 Sit-ups
4. 30 Squats
5. 5 km Running

Day 286

1. 100 Hindu Push-ups
2. 100 Wide-Leg Sit-ups
3. 100 Hindu Squats
4. 10 km Running (Repeat 3 Minutes Hard, 3 Minutes Easy for Duration)

<<HERO EVENT-- A yacht is stranded and sinking in the middle of the ocean. Swim out, load the injured people into the life raft, and row them to safety!

1. 1600 Meter Swim
2. 10 Reps of 135# Deadlift
3. 1600 Meter Row
4. 10 Reps of 135# Deadlift>>

Day 287

1. 25 Push-ups
2. 25 Sit-ups
3. 25 Squats

--4 Rounds, then

10 km Running at Easy Pace

One-Punch Man Training Program- Week 40

Week 39 is here!

Day 274

1. 60 One-Arm Push-ups per side
2. 40 Push-ups
3. 60 Decline Sit-ups (More than 45 Degrees)
4. 40 Sit-ups
5. 60 Pistols per side
6. 40 Squats
7. 10 km Running

--Complete in as few sets as possible

Day 275

1. 100 Diamond Push-ups
2. 100 Diamond Sit-ups
3. 100 Close Stance Squats
4. 10 km Running at Easy Pace

--Complete in as few sets as possible

Day 276

1. 5 x 10 Push-ups @ Last Week's Weight (1 Minute Between Sets)
2. 5 x 10 Sit-ups @ Last Week's Weight
3. 5 x 10 Sit-ups @ Last Week's Weight
4. 50 Push-ups
5. 50 Sit-ups
6. 50 Squats

--Complete Final Sets of Calisthenics in as few sets as possible, then

10 km Running on Hilly Terrain

Day 277

1. 5 km Running
2. 100 Hand Release Push-ups
3. 100 Sit-ups w/Ceiling Reach
4. 100 Prisoner Squats (Squat with hands behind head, elbows pulled back, so that upper back is fully extended. Do not let your hands pull against your head or neck.)
5. 5 km Running

--Complete in as few sets as possible

Day 278

1. 10 Push-ups w/90#
2. 10 Sit-ups w/90#
3. 10 Squats w/90#
4. 9 Push-ups w/90#
5. 9 Sit-ups w/90#
6. 9 Squats w/90#
7. 8 Push-ups w/90#
8. 8 Sit-ups w/90#
9. 8 Squats w/90#
10. 7 Push-ups w/90#
11. 7 Sit-ups w/90#
12. 7 Squats w/90#
13. 6 Push-ups w/90#
14. 6 Sit-ups w/90#
15. 6 Squats w/90#
16. 5 Push-ups w/90#
17. 5 Sit-ups w/90#
18. 5 Squats w/90#
19. 4 Push-ups w/90#
20. 4 Sit-ups w/90#
21. 4 Squats w/90#
22. 3 Push-ups w/90#
23. 3 Sit-ups w/90#
24. 3 Squats w/90#
25. 2 Push-ups w/90#
26. 2 Sit-ups w/90#
27. 2 Squats w/90#
28. 1 Push-up w/90#
29. 1 Sit-up w/90#
30. 1 Squat w/90#
31. 45 Push-ups w/20#
32. 45 Sit-ups w/20#
33. 45 Squats w/20#

--Complete 45 Reps with 20# in as few sets as possible, then

1. 5 km Running w/20# Vest
2. 5 km Running at Easy Pace

Day 279

1. 100 Hindu Push-ups
2. 100 Straight-Leg Sit-ups
3. 100 Hindu Squats
4. 10 km Running on Hilly Terrain

--Complete in as few sets as possible

<<MONSTER EVENT- 1000 Tiny Men have come to take vengeance against you for killing their comrades! Beat them down, too! Then clean them up off the street (less fun).

1. 10 Full Power Punches Left to Heavy Bag
2. 10 Full Power Punches Right to Heavy Bag

--50 Rounds, then

1. 10 Dumbbell Bent Over Rows per Side w/40#
2. 25 Band Pull-aparts
3. 50 Meter Farmer's Carry w/60# per hand

--AMRAP in 15 Minutes>>

Day 280

Same as Day 209 on Week 29.

Weedle Line Yoga Set

Check out Bri doing Pokemon Yoga with the Weedle Line Yoga Set! This is perfect for your mobility training or just doing it one it's own as a workout!





Good luck and train hard!

The Goku Training Program- Phase 1

You should read the Introduction and Overview before this post. The workouts in Phase 1 will be performed Monday, Wednesday, Friday, and Saturday (ideally). The base of the training is Goku's Early Training, which will have some variations from day to day, with your off days filled with walking, stretching, or doing other easy activities. At 4 times a week for 2 months, you'll have about 32 instances of Goku's Early Training in the first Phase. It's the same workout, but it will be done with slight differences from day to day.

He's so excited to train!

On all non-workout days you will walk and stretch for 1 hour each.

You will need the following equipment for this phase:

1. Ax
2. Hatchet
3. Pair of hedge clippers
4. Pair of hand pruners
5. Handsaw
6. Heavy Bag
7. Sandbags for throwing
8. Barbell with various weights
9. Big rock or log

Phase 1 is 2 months, in which you will workout 4 days a week, progressing through the following 10 variations of Goku's Early Training:

Version 1

1. 1 Mile Run at Easy Pace
2. 30 Minutes: Woodchopping w/Ax  (Steady pace. Alternate sides every 10 Swings.)
3. 15 Minutes: AMRAP Power Clean and Press w/60% 1RM OHP 
4. 10 Minutes: Alternate 10 Punches and 10 Kicks per side to Heavy Bag (No gloves, use handwraps.)
5. 15 Minutes "Playing": AMRAP- Bear Crawl 25 Meters, 10 Pull-ups, 25 Push-ups
6. Martial Arts: 15 Minutes Straight Punch Practice, 15 Minutes Front Kick Practice
7. Walk 1 Mile

Version 2

1. 2 sets of 400 Meter Jog/400 Meter Run
2. 30 Minutes: Woodchopping w/Ax (30 Downward, 30 Side Chops/side, 30 Downward Hatchet Swings/side, 30 Inward Side Hatchet Swings/side)
3. 15 Minutes: AMRAP Deadlift @ 70% 1RM
4. 10 Minutes: Light knuckle and foot taps to striking post or very smooth tree. Very, very light.
5. 15 Minutes "Playing": Max Distance Walking Lunges
6. Martial Arts: 5 x 2 Minutes Shadowboxing and 5 x 2 Minutes Footwork (Rest 1 Minute Between Rounds)
7. Walk 1 Mile

Version 3

1. 4 Sets of 100 Meter Jog/100 Meter Run/100 Meter Jog/100 Meter Sprint 
2. 30 Minutes: Saw logs using a handsaw- 3 Minutes Left/3 Minutes Right x 5 Rounds
3. 15 Minutes: AMRAP Thrusters w/60% 1RM OHP
4. 10 Minutes: Alternate 1 Minute Punching and 1 Minute Kicking to Heavy Bag 
5. 15 Minutes "Playing": Swim Easy Laps 
6. 30 Minutes Martial Arts: Practice 3 Combinations on Each Side for Duration
7. Walk 1 Mile

Version 4

1. 1 Mile Easy Jog
2. 30 Minutes: Woodchopping w/Ax (Steady pace. Alternate every 10 Swings.)
3. 15 Minutes: Barbell Complex of Power Clean/Front Squat/Lunge Left and Right/Push Press/Back Squat/Push Press  (Start at 65# and increase in 10# increments every cycle you complete)
4. 10 Minutes: Punching and kicking to a smooth tree or striking post as is comfortable. (This should not hurt. If it hurts, you're hitting too hard. Wrap your hands!)
5. 15 Minutes "Playing": Climb Trees or Rock Wall
6. 30 Minutes Martial Arts: Practice as many types of kicks as possible
7. Walk 1 Mile

Version 5

1. 8 Sets of 200 Meter Sprints (2 Minutes Rest in Between)
2. 30 Minutes: 15 Minutes Hedgeclippers, 15 Minutes Hand Pruning
3. 15 Minutes: Heavy Log/Rock Lifts (As Heavy As Possible. Lift in various ways. Try to lift weights overhead. Throw Log or Rock on 10th lift.)
4. 10 Minutes: Alternate Double Roundhouse Kicks to Heavy Bag 
5. 15 Minutes "Playing": AMRAP- 20 Box Jumps to a 24" Box, 5 Handstand Push-ups, and 5 Muscle-ups OR 15 Pull-ups and 15 Dips
6. 30 Minutes Martial Arts: Practice combinations in chest-deep water.
7. Walk 1 Mile

Version 6

1. 8 Sets of 100 Meter Sprint/100 Meter Jog
2. 30 Minutes: Woodchopping w/Ax- Side Swings Left for 1 Minute, Side Swings Right for 1 Minute x 15 Rounds
3. 15 Minutes: Ground to Overhead (Start at 65# and increase in 10# increments every 5 reps. Rest as needed.)
4. 10 Minutes: Light knuckle and foot taps to striking post or very smooth tree. Very, very light.
5. 15 Minutes "Playing": AMRAP- 5 Back Squats @ 80% 1RM, 25 Meter Bear Crawl
6. 30 Minutes Martial Arts: 10 Minutes Head Movement, 10 Minutes Footwork, 10 Minutes Shadowboxing
7. Walk 1 Mile

Version 7

1. Run 1 Mile, as fast as possible
2. 30 Minutes: Downward Hatchet Swings- 1 Min Each Side x 15 Rounds
3. 15 Minutes: 50-150# Sandbag Lifts, as high as possible. Throw on 10th lift.
4. 10 Minutes: 3 Minutes Punching to Heavy Bag, 3 Minutes Kicking to Heavy Bag, 4 Minutes Light Tapping of knuckles and feet to striking post or very smooth tree.
5. 15 Minutes "Playing": AMRAP- Sets of Max Reps Push-ups, Sit-ups, Squats. Cycle through until time is up. 
6. 30 Minutes Martial Arts: AMRAP- 10 Jabs Each Side, 10 Lead Side Kicks Each Side
7. Walk 1 Mile

Version 8

1. Run 1 Mile on Hilly Terrain
2. 30 Minutes: Downward Swings w/Ax 
3. 15 Minutes: Deadlift, increasingly heavier. Start at @ 30% 1 RM. Add weight after every rep.
4. 10 Minutes: 5 Minutes Punching to Heavy Bag, 5 Minutes Kicking to Heavy Bag
5. 15 Minutes "Playing": Practice rolling around in different ways.
6. 30 Minutes Martial Arts: Shadowboxing
7. Walk 1 Mile

Version 9

1. 4 Sets of 400 Meter Sprints (2 Min Rest Between Sets)
2. 30 Minutes: Side Sawing with Handsaw- 1 Min Left, 1 Min Right x 15 Rounds
3. 15 Minutes: Power Clean and Strict OHP, increasingly heavier. Start at 45#. Increase after every rep.
4. 10 Minutes: Punching and kicking to a smooth tree or striking post as is comfortable. (This should not hurt. If it hurts, you're hitting too hard. Wrap your hands!)
5. 15 Minutes "Playing": Practice jumping over objects. Start small and be safe.
6. 30 Minutes Martial Arts: 15 Minutes Hook Punches, 15 Minutes Hook Kicks
7. Walk 1 Mile

Version 10

1. 100 Meter Sprint/200 Meter Sprint/300 Meter Sprint/400 Meter Sprint (Rest 2 Min Between Sets)
2. 30 Minutes: Hedgeclippers 
3. 15 Minutes: Power Clean and Front Squat, increasingly heavier. Start at 65#. Increase after every rep.
4. 10 Minutes: Favorite combinations to Heavy Bag
5. 15 Minutes "Playing": Burpee Broad Jump for Distance
6. 30 Minutes Martial Arts: 10 Minutes Heavy Bag Throwing, 10 Minutes Throwing Practice against a Tree, 10 Minutes Practicing Submissions on Tree Limbs
7. Walk 1 Mile