Monday, October 16, 2017

First Steps | Origin Story | Episode 1

It's like an anime montage, but slowed down!  Watch as John Duffy becomes the hero he was always meant to be, while saving his own life and getting in the best shape of his life!









Keep checking back, because this show is just getting started!!

One-Punch Man Training Program- Week 89

Week 88 is here!

Day 617

  1. 10 Walkout Push-ups
  2. 10 V-Ups
  3. 10 Power Cleans to Front Squat w/95#
  4. 1000 Meter Run w/20# Vest
--10 Rounds

<<MONSTER EVENT- Thousands of Small Faery Creatures are running rampant.  Crush them all!
  1. 10 Minutes Shadowboxing
  2. 10 Minutes Heavy Bag 
  3. 10 Minutes Sledgehammer Swings >>


Day 618

  1. 100 Push-ups w/1 Rear Leg Raise Each Side at Top
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats w/1 Side Leg Raise Each Side at Top
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 619

  1. 10 Push-ups @ 70% 1 RM
  2. 10 Sit-ups @ 70% 1 RM
  3. 10 Squats @ 70% 1 RM
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 620

  1. 100 Hindu Push-ups
  2. 100 Straight Leg Sit-ups w/25# Plate OH
  3. 100 Hindu Squats w/20# Vest
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 621

  1. 10 Rollout Push-ups to Deadlift w/240#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/240#
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 622

  1. 100 One-Arm Push-ups Each Side
  2. 100 Sprinter Sit-ups Each Side
  3. 100 Pistol Squats Each Side
  4. 10 km Running on Hilly Terrain w/20# Vest
--Complete in as few sets as possible



Day 623

Same as Day 567 on Week 81.

Wednesday, October 11, 2017

One-Punch Man Training Program- Week 88

Week 87 is here!

Day 610

  1. 100 Knuckle Push-ups
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats w/1 Front Kick, 1 Side Kick, 1 Back Kick Each Side
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible 

<<HERO EVENT..?-- A swimming event has a 50% off grocery coupon as a prize. Get that prize!

  1. Swim 1000 Meters, as fast as possible.>>

Day 611

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



Day 612

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Push-ups @ 70% 1 RM
  5. 10 Sit-ups @ 70% 1 RM
  6. 10 Squats @ 70% 1 RM
  7. 10 Push-ups @ 80% 1 RM
  8. 10 Sit-ups @ 80% 1 RM
  9. 10 Squats @ 80% 1 RM
  10. 10 Push-ups @ 90% 1 RM
  11. 10 Sit-ups @ 90% 1 RM
  12. 10 Squats @ 90% 1 RM
  13. 60 Push-ups
  14. 60 Sit-ups
  15. 60 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible



Day 613

  1. 100 T-Push-ups (50 Each Side, 5 Sec Pause in Side Plank)
  2. 100 V-Ups
  3. 100 Squats to Single Leg Stiff Leg Deadlift
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible


Day 614

  1. 25 Manmakers w/70# DBs
  2. 50 Decline Sit-ups w/70# DB 
  3. 50 Thrusters w/70# DBs
  4. 25 Manmakers w/65# DBs
  5. 50 Decline Sit-ups w/70# DB
  6. 50 Thrusters w/70# DBs
  7. 10 km Running at Easy Pace
--Complete in as few sets as possible



Day 615

  1. 50 Fingertip Push-ups
  2. 50 Sit-ups to One-Leg Glute Bridge Each Side
  3. 50 Jump Squats to Pull-up
  4. 5 km Running w/20# Vest
--2 Rounds


Day 616

Same as Day 567 on Week 81.

Tuesday, October 10, 2017

One-Punch Man Training Program- Week 87

Week 86 is here!

Day 603

  1. 10 Renegade Push-ups w/70# DBs
  2. 10 Sit-ups to Table Maker
  3. 10 Front Squats w/95# Barbell
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 604

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



Day 605

  1. 10 Push-ups @ 67.5% 1 RM
  2. 10 Sit-ups @ 67.5 % 1 RM
  3. 10 Squats @ 67.5 % 1 RM
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 606

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



Day 607

  1. 10 Rollout Push-ups to Deadlift w/235#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/235#
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 608

  1. 10 Push-ups, then Handstand Walk to Failure
  2. 10 Sit-ups, then Crab Walk to Failure
  3. 10 Broad Jump Squats
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 609

Same as Day 567 on Week 81.

Monday, October 9, 2017

One-Punch Man Training Program- Week 86

Week 85 is here!

Day 596

  1. 100 Walkout Push-ups 
  2. 100 Straight Leg Sit-ups
  3. 100 OH Squats w/Dowel
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible 



Day 597

  1. 100 Hindu Push-ups
  2. 100 Wide Leg Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible 



Day 598

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Push-ups @ 67.5% 1 RM
  5. 10 Sit-ups @ 67.5% 1 RM
  6. 10 Squats @ 67.5% 1 RM
  7. 10 Push-ups @ 77.5% 1 RM
  8. 10 Sit-ups @ 77.5% 1 RM
  9. 10 Squats @ 77.5% 1 RM
  10. 10 Push-ups @ 87.5% 1 RM
  11. 10 Sit-ups @ 87.5% 1 RM
  12. 10 Squats @ 87.5% 1 RM
  13. 60 Push-ups
  14. 60 Sit-ups
  15. 60 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible



Day 599

  1. 100 T-Push-ups (50 Each Side)
  2. 100 Sit-ups to Glute Bridge
  3. 100 Squats to Jumping Jack
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 600

  1. 50 Manmakers w/65# DBs
  2. 100 Decline Sit-ups w/65# DB
  3. 100 Thrusters w/65# DBs
  4. 10 km Running at Easy Pace
--Complete in as few sets as possible



Day 601

  1. 10 Push-ups to Max Handstand Hold
  2. 10 Sit-ups to Max Gymnastic Bridge Hold
  3. 10 Squats to Max Wall Sit
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 602

Same as Day 567 on Week 81.

Sunday, October 8, 2017

One-Punch Man Training Program- Week 85

Week 84 is here!

Day 589

  1. 20 Plyo Knuckle Push-ups (Small Hop at Top)
  2. 20 Sit-ups to Gymnastic Bridge
  3. 20 High Jump Squats w/20# Vest
  4. 80 Knuckle Push-ups
  5. 80 Sit-ups to One-Leg Glute Bridge (40 Each Side)
  6. 80 High Jump Squats
  7. 10 km Running w/20# Vest


Day 590

  1. 100 Meter Sprint
  2. 10 Fingertip Push-ups
  3. 200 Meter Backpeddle
  4. 10 Sit-ups w/3 Punches at Top
  5. 200 Meter Side Shuffle Left
  6. 200 Meter Side Shuffle Right
  7. 10 Squats w/3 Punches at Top
  8. 100 Meter Sprint
  9. 200 Meter Easy Jog
--10 Rounds



Day 591

  1. 10 Push-ups @ 65% 1 RM
  2. 10 Sit-ups @ 65% 1 RM 
  3. 10 Squats @ 65% 1 RM
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 592

  1. 10 One-Arm Hindu Push-ups Each Side
  2. 10 Sprinter Sit-ups Each Side
  3. 10 One-Leg Hindu Squats Each Side
  4. 90 Hindu Push-ups
  5. 90 V-ups
  6. 90 Hindu Squats
  7. 10 km Running on Hilly Terrain w/20# Vest
<<MONSTER EVENT-- A Wind Demon is sending tornadoes to destroy the city. When you try to hit him, he turns into wind. Focus hard while you try to attack him until you eventually learn to strike down even the wind!
  1. Shadowbox- 30 Minutes
  2. Heavy Bag Work- 10 Minutes
  3. 1 Full Power Punch to Heavy Bag per Side>>

Day 593

  1. 75 YTW Push-ups w/15# Wrist Weights
  2. 75 Sit-ups w/25# OH w/15# Wrist Weights
  3. 75 Squats w/3 Band Pull-apart w/15# Wrist Weights
  4. 7.5 km Running w/20# Vest
  5. 25 YTW Push-ups w/15# Wrist Weights
  6. 25 Sit-ups w/25# OH w/15# Wrist Weights
  7. 25 Squats w/3 Band Pull-apart w/15# Wrist Weights
  8. 2.5 km Running w/20# Vest


Day 594

  1. 10 Rollout Push-ups to Deadlift w/230#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/230#
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 595

Same as Day 567 on Week 81.

Thursday, July 20, 2017

One-Punch Man Training Program- Week 84

Week 83 is here!

Day 582

  1. 10 Push-ups to Max Handstand Hold
  2. 10 Sit-ups to Max Gymnastic Bridge Hold
  3. 10 Squats to Max Wall Sit Hold
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 583

  1. 100 Diamond Push-ups
  2. 100 Diamond Sit-ups
  3. 100 Close Stance Squats
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible

<<MONSTER EVENT-- Evil Taffy is covering the city. Rip it apart with your bare hands, crush it, and then blast it away with ONE PUNCH!!!
  1. 300 Band Pull-Aparts
  2. Crush a Newspaper, one page at a time, alternating hands
  3. 1 Full Power Punch per side to Heavy Bag>>


Day 584

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Push-ups @ 65% 1 RM
  5. 10 Sit-ups @ 65% 1 RM
  6. 10 Squats @ 65% 1 RM
  7. 10 Push-ups @ 75% 1 RM
  8. 10 Sit-ups @ 75% 1 RM
  9. 10 Squats @ 75% 1 RM
  10. 10 Push-ups @ 85% 1 RM
  11. 10 Sit-ups @ 85% 1 RM
  12. 10 Squats @ 85% 1 RM
  13. 60 Push-ups
  14. 60 Sit-ups
  15. 60 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible



Day 585

  1. 20 Push-ups @ 3 Count Down, 3 Count Up
  2. 20 Sit-ups @ 3 Count Up, 3 Count Down
  3. 20 Squats @ 3 Count Down, 3 Count Up
  4. 2 km Running w/40# Vest
--5 Rounds



Day 586

  1. 100 Push-ups to 2 Reverse Snow Angels
  2. 100 Sit-ups to 2 Glute Bridges
  3. 100 Squats to 2 Jumping Jacks
  4. 10 km Running w/20# Vest, continuously throwing punches 
--Complete in as few sets as possible



Day 587

  1. 100 One-Arm Push-ups Each Side
  2. 100 Sprinter Sit-ups Each Side 
  3. 100 Pistols Each Side
  4. 10 km Running on Hilly Terrain w/20# Vest
--Complete in as few sets as possible



Day 588

Same as Day 567 on Week 81.

One-Punch Man Training Program- Week 83

Week 82 is here!

Day 575

  1. 10 Plyo Knuckle Push-ups (Just a small hop at the top of the movement)
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 High Jump Squats w/20# Vest
  4. 90 Knuckle Push-ups
  5. 90 Sit-ups w/Glute Bridge (45 Each Side)
  6. 90 High Jump Squats
  7. 10 km Running w/20# Vest
--Complete in as few sets as possible

<<HERO EVENT...?-- A group of monkeys have stolen your coupon book and run into the forest! Get it back!
  1. Climb Trees for 1 Hour>>


Day 576

  1. 100 Hindu Push-ups
  2. 100 Straight Leg Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running on Hilly Terrain w/20# Vest
--Complete in as few sets as possible



Day 577

  1. 10 Push-ups @ 62.5% 1 RM
  2. 10 Sit-ups @ 62.5% 1 RM
  3. 10 Squats @ 62.5% 1 RM
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 578

  1. 50 YTW Push-ups w/15# Wrist Weights
  2. 50 Sit-ups w/25# OH w/15# Wrist Weights
  3. 50 Squats w/3 Band Pull-Aparts w/15# Wrist Weights
  4. 5 km Running w/20# Vest
--2 Rounds



Day 579

  1. 100 Push-ups w/3 Superman Lifts at Bottom
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats w/1 Front Kick, 1 Side Kick, 1 Back Kick Each Side at Top
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 580
  1. 10 Rollout Push-ups to Deadlift w/225#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/225#
  4. 1000 Meter Run w/20# Vest
--10 Rounds


Day 581

Same as Day 567 on Week 81.

Tuesday, July 11, 2017

One-Punch Man Training Program- Week 82

Week 81 is here!


Day 568

  1. 50 Manmakers w/65# DBs
  2. 100 Decline Sit-ups w/65# DB
  3. 100 Thrusters w/65# DBs
  4. 10 km Running at Easy Pace
--Complete in as few sets as possible



Day 569

  1. 100 One-Arm Push-ups Each Side
  2. 100 Sprinter Sit-ups Each Side
  3. 100 Pistols Each Side
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible



Day 570

  1. 100 YTW Push-ups w/10# Wrist Weights
  2. 100 Sit-ups w/25# OH w/10# Wrist Weights
  3. 100 Squats w/3 Band Pull-aparts w/10# Wrist Weights
  4. 10 km Running at Easy Pace
--Complete in as few sets as possible

<<MONSTER EVENT-- 100 Robot Turtles are attacking the city! Their hard outer shells are difficult to get through, even with your strength! Flip them over and smash them!
  1. 1 Heavy Tire Flip
  2. 1 Full Power Punch to Heavy Bag on the ground (Each Side)
--100 Rounds>>


Day 571

  1. 20 Push-ups @ 2 Count Down, 2 Count Up
  2. 20 Sit-ups @ 2 Count Up, 2 Count Down
  3. 20 Squats @ 2 Count Down, 2 Count Up
  4. 2 km Running w/40# Vest
--5 Rounds



Day 572

  1. 100 Fingertip Push-ups
  2. 100 Sit-ups w/Glute Bridge
  3. 100 Squats w/Side Kick (50 per side)
  4. 10 km Running
--Complete in as few sets as possible



Day 573

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Push-ups @ 62.5% 1 RM
  5. 10 Sit-ups @ 62.5% 1 RM
  6. 10 Squats @ 62.5% 1 RM
  7. 10 Push-ups @ 72.5% 1 RM
  8. 10 Sit-ups @ 72.5% 1 RM
  9. 10 Squats @ 72.5% 1 RM
  10. 10 Push-ups @ 82.5% 1 RM
  11. 10 Sit-ups @ 82.5% 1 RM
  12. 10 Squats @ 82.5% 1 RM
  13. 60 Push-ups
  14. 60 Sit-ups
  15. 60 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible



Day 574

Same as Day 567 on Week 81.


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Friday, July 7, 2017

One-Punch Man Training Program- Week 81

Day 561

  1. 10 Rollout Push-ups to Deadlift w/220#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/220#
  4. 1000 Meter Run
--10 Rounds



Day 562

  1. 1000 Meter Run w/40# Vest
  2. 50 Push-ups w/20# Vest
  3. 1000 Meter Run w/40# Vest
  4. 50 Sit-ups w/25# Plate OH
  5. 1000 Meter Run w/40# Vest
  6. 50 Squats w/45# Bar
  7. 1000 Meter Run w/40# Vest
  8. 50 Push-ups 
  9. 1000 Meter Run w/40# Vest
  10. 50 Sit-ups 
  11. 1000 Meter Run w/40# Vest
  12. 50 Squats
  13. 4 km Running w/40# Vest
--Complete in as few sets as possible



Day 563

  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

<<MONSTER EVENT-- "MUD DEMON MUDMAN, THE MUDDER" is mudding up the city, attacking citizens, and being really, really annoying. Your attacks don't seem to be working because of his body composition! Find a way to crush him in a single blow!
  1. 10 Minutes Shadowboxing
  2. 10 Minutes Heavy Bag
  3. 5 Minutes Shadowboxing
  4. 5 Minutes Heavy Bag
  5. 1 Full Power Punch to Heavy Bag Each Side
  6. Wipe yourself off... you're muddy>


Day 564

  1. 100 Push-ups to Reverse Snow Angel
  2. 100 Sit-ups to Glute Bridge
  3. 100 Squats to Jumping Jack
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible



Day 565

  1. 100 Diamond Push-ups
  2. 100 Diamond Sit-ups
  3. 100 Close Stance Squats
  4. 10 km Running, continuously throwing punches
--Complete in as few sets as possible



Day 566

  1. 10 Push-ups @ 60% 1 RM
  2. 10 Sit-ups @ 60% 1 RM
  3. 10 Squats @ 60% 1 RM
  4. 1000 Meter Run
--10 Rounds



Day 567

  1. 40 Push-ups
  2. 40 Sit-ups
  3. 40 Squats
--2 Rounds, then
  1. 20 Push-ups of Choice
  2. 20 Sit-ups of Choice
  3. 20 Squats of Choice
  4. 10 km Running at Easy Pace

Wednesday, July 5, 2017

One-Punch Man Training Program- Week 80

Week 79 is here!


Day 554

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Push-ups @ 60% of 1 RM
  5. 10 Sit-ups @ 60% of 1 RM
  6. 10 Squats @ 60% of 1 RM
  7. 10 Push-ups @ 70% of 1 RM
  8. 10 Sit-ups @ 70% of 1 RM
  9. 10 Squats @ 70% of 1 RM
  10. 10 Push-ups @ 80% of 1 RM
  11. 10 Sit-ups @ 80% of 1 RM
  12. 10 Squats @ 80% of 1 RM
  13. 60 Push-ups
  14. 60 Sit-ups
  15. 60 Squats
  16. 10 km Running at an Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible

<<HERO EVENT-- All the cats in the city have been hypnotized into climbing into trees. Climb the trees to retrieve the cats. You decide to jump into some of the trees.
  1. Climb a Tree
  2. 10 Box Jumps @ at least 24"
--AMRAP in 20 Minutes>>



Day 555

  1. 100 Push-ups w/5 Mountain Climbers each leg at Top
  2. 100 Sit-ups w/5 Twists each way at Top
  3. 100 Squats w/5 Jumping Jacks at Top
  4. 10 km Running
--Complete in as few sets as possible



Day 556

  1. 25 Manmakers w/65# DBs
  2. 50 Decline Sit-ups w/65# DB
  3. 50 Thrusters w/65# DBs
  4. 25 Manmakers w/60# DBs
  5. 50 Decline Sit-ups w/60# DB
  6. 50 Thrusters w/60# DBs
  7. 10 km Running at Easy Pace
--Complete in as few sets as possible



Day 557

  1. 800 Meter Jog
  2. 100 Meter Sprint
  3. 100 Meter Backpeddle
  4. 10 Push-ups, then 25 Meter Bear Crawl
  5. 10 Sit-ups, then 25 Meter Crab Walk
  6. 10 Broad Jump Squats
--10 Rounds



Day 558

  1. 100 Fingertip Push-ups
  2. 100 V-Ups
  3. 100 Jump Squats to Deadhang Pull-up
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible



Day 559

  1. 10 Push-ups, then Handwalk to Failure
  2. 10 Sit-ups, then Gymnastic Bridge to Failure
  3. 10 Squats, then Wall Sit to Failure
  4. 1000 Meter Run w/50# Weight Vest
--10 Rounds



Day 560

Same as Day 455 on Week 65.

Tuesday, July 4, 2017

One-Punch Man Training Program- Week 79

Week 78 is here!

Day 547

  1. 100 Ring Push-ups
  2. 100 Decline Sit-ups
  3. 100 Squats on Half BOSU
  4. 10 km Running w/40# Vest
--Complete in as few sets as possible

<<MONSTER EVENT-- There's a monster underground! He's causing earthquakes! Dig him up and wreck him! And then clean up the broken buildings a little...
  1. 10 Minutes Pick-Axe or Maddox Swings to Dirt
  2. 10 Minutes Shoveling Dirt
  3. 1 Full Power Punch to Heavy Bag Each Side
  4. Fill in the hole that you dug
  5. 10 Deadlifts @ 1.5 x Bodyweight>>

Day 548

  1. 50 Fingertip Push-ups
  2. 50 Knuckle Push-ups
  3. 100 Sit-ups w/3 Punches at Top
  4. 100 Squats w/3 Strikes of Choice at Top
  5. 10 km Running on Hilly Terrain
--Complete in as few sets as possible



Day 549

  1. 10 Push-ups @ 57.5% 1 RM
  2. 10 Sit-ups @ 57.5% 1 RM
  3. 10 Squats @ 57.5% 1 RM
  4. 1000 Meter Run 
--10 Rounds



Day 550

  1. 100 Push-ups @ 2 Seconds Down, 2 Seconds Up
  2. 100 Sit-ups @ 2 Seconds Up, 2 Seconds Down
  3. 100 Squats @ 2 Seconds Down, 2 Seconds Up
  4. 10 km Running w/20# Weight Vest
--Complete in as few sets as possible



Day 551

  1. 100 T-Push-ups w/10# Wrist Weights (50 per side)
  2. 100 Sit-ups w/5 Second Hamstring Stretch at Top
  3. 100 Squats w/3 Band Pull-Aparts at Top w/10# Wrist Weights
  4. 100 Meter Sprint
  5. 100 Meter Backpeddle
  6. 100 Meter Sideshuffle Left
  7. 100 Meter Sideshuffle Right
  8. 100 Meter Sprint
  9. 100 Meter Jog
  10. 400 Meter Sprint
  11. 9 km Running w/25# Vest

Day 552

  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



Day 553

Same as Day 455 on Week 65.

READ THIS BEFORE YOU START THE ONE-PUNCH MAN TRAINING PROGRAM!

The One-Punch Man Training Program is simple, but difficult. It's not so much that the individual days are difficult (which they can be if you don't like running), but that the piling on of fatigue day after day can lead you easily into injury, especially if you're starting from nothing. So, there are somethings we need to cover before you begin on such an endeavor. The OPM Training Program is first, and foremost, an endurance program and will take a significant amount of your time to perform each day. If you do not foresee yourself having 2-3 hours per day on average to train, then you should not start the program. Obviously, as you become a faster runner or more in shape, certain days will be much shorter than others. (It also helps to support us on Patreon!)

But it's still gonna suck.

Preparation

If you're new to exercise, start with the Preparation for the One-Punch Man Training Program, and start your climb from there so you aren't just starting with three years of murdering yourself with the OPM Training Program. (Video)


Gotta start somewhere.

Warm-up and Stretching

The warm-up for the One-Punch Man Training Program will consist of loosening up your joints and muscles and putting your through a slight stretch.  This should be done every day before your training. The warm-up and the stretching will extend your training time, but they are VERY important. If you are not consistent with the warm-up and stretching, it will be much harder for you to continue the daily grind of the OPM Training Program.

These stretches and movements will help balance out the movements that you will be repeating during the program. There are, of course, some variations of the push-ups, sit-ups, and squats that are designed to do just that, but this is going to really make sure you don't end up with a muscular imbalance.

Warm-up before training

  1. 5 Minutes Walking (Exaggerated arm swings)
  2. #10-20 of Real Anime Training Warm-up
  3. 50 Band Pull-Aparts 
  4. Foam Rolling from "Luffy, the Rubber Man"
  5. #10-20 of Real Anime Training Warm-up
  6. 1 Minute Each General Stretching from "Luffy, the Rubber Man"
Stretching after training
  1. 5 Minutes Walking (Focus on slow, deep breaths)
  2. The Real Anime Training Stretching Routine
  3. #1-3 of General Stretching from "Luffy, the Rubber Man"

Nutrition

The first thing we need to do for this program is remind everyone here that THIS IS NOT A WEIGHT LOSS PROGRAM!  Do NOT eat to lose weight during this training.  Eat to perform. Eat to get stronger and faster. If you eat to lose weight, I guarantee that you're going to end up injured and hating yourself.

Next, we need to get your BMR (Basal Metabolic Rate). This is the amount of energy you would expend if you literally laid in bed all day and did nothing. You can get that number here.

Once we've got that number, we're going to need to find out how many calories we will need on a daily basis. We're going to be erring on the side of caution, so if you have a relatively sedentary or moderately active job, then multiply that number by 1.725 (Example: 2,000 Calorie BMR x 1.725 = 3,450 Calories per day).  However, if you have a very physical job, multiply the number by 1.9. (Example: 2,000 Calorie BMR x 1.9 = 3,800 Calories)

We want to try to eat a wide variety of foods:

  • Lean meats (chicken, fish, pork, beef, etc), vegetables (carrots, broccoli, kale, spinach, radishes, etc) 
  • Whole grains (wheat, oats, quinoa, barley, amaranth, etc) 
  • Fruits (apples, bananas, berries, watermelon, etc)
  • Nuts, seeds, legumes
  • A lot of water.  With as much activity as you are doing, you need to make sure you're drinking a sufficient amount of fluids. If you're not used to drinking much water, try to stay above 64 ounces of liquid a day, although you can drink 128 to 172 ounces of water to help stay hydrated. Make sure that you're adding a sufficient amount of sodium to your diet, as well, considering how much you'll be sweating and drinking. Hyponatremia is a nasty thing
Macros

Let's start with carbohydrates.  You're going to need fuel for this training program, so we want to have sufficient energy to get through these workouts. A good rule is about 40-60% of your calories coming from carbohydrates during endurance training, but it might be a little easier to use your weight as a guide, in which you would eat 5 to 10 grams of carbohydrates per kilogram of weight. A kilogram is 2.2 pounds, so it would be about 2.2 to 4.5 grams of carbs per pound that you weigh. (Source)

Whichever you decide to do, make sure that you keep track of the number of calories and the foods that you eat in a journal AND how you felt at the end of each day. You may find that your body likes or dislikes certain carb sources more than others. 

Before training, you want to try to use more complex carbs, such as grains. However, after training, using simpler sugars such as fruit is a good way to replenish your glycogen reserves. 

Up next is protein. We're going to need this protein to build muscles over time.  There's a lot of debate about this one, with as little as .5 grams per pound being used or as much as 2 grams per pound of weight (or 30%, if we're talking percentages).The answer is probably somewhere in the middle, so as long as you're in that range somewhere, you're probably fine. Make sure, once again, that you are recording everything. You may find that you feel better, are stronger, and recover faster if you up your protein intake. You may not.

Fats are a good thing!  They should round out the other 30% of your calories or whatever remains of your listed caloric needs for the day after you've calculated your protein and carb needs. They should come from good sources like fish, seeds, nuts, avocados, and (in lesser amounts) beef and other red meat. 

Food is good. It might not grow your hair back, but it'll definitely help make you stronger.


Recovery

There are a lot of good things you can do to facilitate your recovery. Here are the basics:

  • Get enough sleep!! (GET THEM 8 HOURS!)
  • Eat well and stray hydrated (See above Nutrition section)
  • Warm-up and Stretch (See above section)
-For some further thing you can do, you can consider occasionally seeing a massage therapist who specializes in sports massage or even a physical therapist if you have a particularly nagging ache. In lieu of either of those, you could pretty much live on your foam roller or spend more time working on flexibility and mobility. 

-Try BCAA's.  Having free amino acids available for use during and after activity has been shown to speed recovery and performance, so give them a try if you feel like you're having trouble recovering.
-Pay attention to the programming when it tells you to go at an easy pace or go light that day. Those days are designed to help you recover while you train. Don't ignore them!

-Try temperature therapy. Some people swear by Cold Water Therapy and some people swear by using heat. I think that the research points more in the direction of heat (such as warm baths and heating pads), but some people advocate ice baths and cold packs.  Typically, ice baths and cold packs are great for alleviating pain directly after trauma, but not as good for facilitating recovery. If you'd like to learn more about ice baths, JaxBlade has lots more info on it.


Training Gear

You will need some training gear to get through this program. At the beginning, it will be sort of minimal and most of it will be geared toward running. Later, you will need access to gym equipment such as barbells, dumbbells, and a place to do pull-ups.

  1. Running shoes- Although it's probably better if you go get a custom fitting.
  2. Here's a handy tool to help decide what else to wear, depending on a variety of factors.
  3. Compression socks-- Will help with fatigue during runs.
  4. Weighted Vest - As an example. You want a vest that will fit well and not shift too much during running, as that will lead to chaffing.
  5. Wrist and Ankle Weights
  6. Bands/Therabands
  7. Half BOSU Ball
  8. Hand wraps- We're going to avoid traditional wraps for time's sake.
  9. Dit Da Jow- Use on hands and feet after impact of running or bag work
  10. Tiger Balm/Icy Hot/Biofreeze- Muscle and tendon soreness
There may be more things you need to buy, so if you have any questions, please comment and let me know or send me an email at realanimetraining@gmail.com.

Strengthen yourself day by day, staying focused on the goal ahead. Take your training and your recovery seriously and you will eventually become strong and acquire amazing endurance. With this program, you're not going to lift the most weight in the world and you won't win a marathon, but you will have a LOT more endurance than a strength athlete and a LOT more strength than an endurance athlete. You can do it. Prepare yourself . Take your time. Follow the Program.  Support the cause!

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



(This post contains affiliate links.)

Sunday, July 2, 2017

One-Punch Man Training Program- Week 78

Week 77 is here!

Day 540
  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Push-ups @ 57.5% 1 RM
  5. 10 Sit-ups @ 57.5% 1 RM
  6. 10 Squats @ 57.5% 1 RM
  7. 10 Push-ups @ 67.5 1 RM
  8. 10 Sit-ups @ 67.5% 1 RM
  9. 10 Squats @ 67.5% 1 RM
  10. 10 Push-ups @ 77.5% 1 RM
  11. 10 Sit-ups @ 77.5% 1 RM
  12. 10 Squats @ 77.5% 1 RM
  13. 60 Push-ups
  14. 60 Sit-ups
  15. 60 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible


Day 541
  1. 1 Push-up
  2. 1 Sit-up
  3. 1 Squat
  4. 100 Meter Sled Sprint w/45#
--100 Rounds


Day 542
  1. 50 Manmakers w/60# DBs
  2. 100 Decline Sit-ups w/60# DB
  3. 100 Thrusters w/60# DBs
  4. 10 km Running at Easy Pace
--Complete in as few sets as possible


Day 543
  1. 100 Wide Push-ups w/20# Vest
  2. 100 Wide Leg Sit-ups w/25# Plate OH
  3. 100 Sumo Squats w/45# Bar
  4. 10 km Running on Hilly Terrain w/20# Vest
--Complete in as few sets as possible


Day 544
  1. 1000 Meter Run
  2. 50 Fingertip Push-ups
  3. 1000 Meter Run
  4. 50 Knuckle Push-ups
  5. 1000 Meter Run
  6. 100 Sit-ups w/3 Punches at Top
  7. 1000 Meter Run
  8. 100 Squats to 1 Front Kick, 1 Side Kick, 1 Back Kick @ Heavy Bag (50 Each Kick Total per Leg)
  9. 6 km Running w/20# Vest
--Complete in as few sets as possible


Day 545

  1. 10 Rollout Push-ups to Deadlift w/215#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/215#
  4. 1000 Meter Run
--10 Rounds


Day 546

Same as Day 455 on Week 65.

Friday, June 30, 2017

Saiyan Battle Training

The Saiyans aren't really seen training that often and the training we do see appears to be combat-related. In general, the 10x Gravity and a wealth of fighting and beating each other into Zenkai after Zenkai would likely be all the race would need to get stronger. (That is, until Goku and Vegeta used other training methods to become like a gazillion times stronger than ordinary Saiyans.)

Fighting with this cape is going to be difficult.
A Patreon donation would probably help procure better battle attire. 

This workout is designed to mimic the type of training a Saiyan might receive on the battlefield.


Saiyan Battle Training

  1. Sprint 50 Meters
  2. 10 Sprawls
  3. Sprint 50 Meters
  4. 30 Seconds Shadowboxing/Bagwork
--AMRAP to Failure, Rest 3 Minutes, then
  1. Sprint 100 Meters
  2. 10 Tuck Jumps
  3. 10 Sandbag Throws (50+#)
  4. 30 Seconds Shadowboxing/Bagwork
--AMRAP to Failure, Rest 3 Minutes, then
  1. Sprint 400 Meters
  2. Heavy Tire Flip OR Sled Pull/Push- 200 Meters
  3. Walking Lunges- 100 Meters
  4. Bear Crawl- 50 Meters
  5. Army Crawl- 25 Meters
  6. Shadowbox/Bagwork to FAILURE!!!

Notes:
  1. This is not an easy workout. At the very beginning, you may only be able to do the first section. That's fine. You're just a budding Saiyan warrior! 
  2. AMRAP to Failure means that you will keep doing that section of the training until you have to stop. So, if you fail in a sprint or have to fall on the ground and breathe during an exercise, that section is done. So, if you're new to all this, just stick to the first section and go it a little easy for the first few times.
  3. Throw the sandbag any way you like. As it gets easier, use a heavier version.
  4. Your shadowboxing and bagwork should be relatively fast.
  5. The last section is to take you to the point of absolute exhaustion, so that you're ready to receive a Zenkai worthy of a Saiyan monster such as yourself. 

That's all for today! Until next time, good luck and train hard!  And if you like what you see, consider sharing this workout and becoming a Patron!

Thursday, June 29, 2017

Preparation For the One-Punch Man Training Program

The One-Punch Man Program is very simple. It uses the basic formula of Saitama's Training of 100 Push-ups, 100 Sit-ups, 100 Squats, and 10 km of running every day and brings in variation to keep you healthy and growing stronger.  (Support us on Patreon!)

Simple. Effective. Mind-numbing.
The perfect way to break your Limiter.


However, just because it's simple doesn't mean it won't be difficult or that you should just jump into it without any prior training. This post will outline a way for those who are new to fitness or are just getting back into the swing of things to be able to handle the volume of the OPM Training Program. The hardest portion of the training is really getting used to that daily grind of training, so it will be important to start off easy and work your way in. Under each week, the workout should be done every day that week.  Think of this as Saitama going job hunting for several weeks before he fights Crablante and decides to start training.

You've got to do something to go from slouch to Superhero!


Let's get to it!

Preparation for the OPM Training Program

Week 1

  1. The Real Anime Training Warm-up
  2. 30 Minutes Walking
  3. The Real Anime Training Stretching Routine
Week 2

  1. The Real Anime Training Warm-up
  2. 40 Minutes Walking
  3. The Real Anime Training Stretching Routine
Week 3
  1. The Real Anime Training Warm-up
  2. 20 Band Pull-Aparts
  3. 50 Minutes Walking
  4. The Real Anime Training Stretching Routine
Week 4
  1. The Real Anime Training Warm-up
  2. 30 Band Pull-Aparts
  3. 60 Minutes Walking
  4. The Real Anime Training Stretching Routine
Week 5
  1. The Real Anime Training Warm-up x 2
  2. 35 Band Pull-Aparts
  3. 5 Minutes Running
  4. 60 Minutes Walking
  5. The Real Anime Training Stretching Routine
Week 6
  1. The Real Anime Training Warm-up x 2
  2. 40 Band Pull-Aparts
  3. 5 Minutes Running
  4. 30 Minutes Walking
  5. 5 Minutes Running
  6. 20 Minutes Walking
  7. The Real Anime Training Stretching Routine
Week 7
  1. The Real Anime Training Warm-up x 2
  2. 45 Band Pull-Aparts
  3. 5 Minutes Running
  4. 15 Minutes Walking
  5. 5 Minutes Running
  6. 15 Minutes Walking
  7. 5 Minutes Running
  8. 15 Minutes Walking
  9. The Real Anime Training Stretching Routine
Week 8
  1. The Real Anime Training Warm-up x 2
  2. 50 Band Pull-Aparts
  3. 6 Minutes Running
  4. 14 Minutes Walking
  5. 6 Minutes Running
  6. 14 Minutes Walking
  7. 6 Minutes Running
  8. 14 Minutes Walking
  9. The Real Anime Training Stretching Routine
Week 9
  1. The Real Anime Training Warm-up x 3
  2. 50 Band Pull-Aparts
  3. 8 Minutes Running
  4. 12 Minutes Walking
  5. 8 Minutes Running
  6. 12 Minutes Walking
  7. 8 Minutes Running
  8. 12 Minutes Walking
  9. The Real Anime Training Stretching Routine
Week 10
  1. The Real Anime Training Warm-up x 3
  2. 50 Band Pull-Aparts
  3. 10 Minutes Running
  4. 10 Minutes Walking
  5. 10 Minutes Running
  6. 10 Minutes Walking
  7. 10 Minutes Running
  8. 10 Minutes Walking
  9. The Real Anime Training Stretching Routine
Week 11
  1. The Real Anime Training Warm-up x 3
  2. 50 Band Pull-Aparts
  3. 12 Minutes Running
  4. 8 Minutes Walking
  5. 12 Minutes Running
  6. 8 Minutes Walking
  7. 12 Minutes Running
  8. 8 Minutes Walking
  9. The Real Anime Training Stretching Routine
Week 12
  1. The Real Anime Training Warm-up x 3
  2. 50 Band Pull-Aparts
  3. 14 Minutes Running
  4. 6 Minutes Walking
  5. 14 Minutes Running
  6. 6 Minutes Walking
  7. 14 Minutes Running
  8. 6 Minutes Walking
  9. The Real Anime Training Stretching Routine
Week 13
  1. The Real Anime Training Warm-up x 4
  2. 50 Band Pull-Aparts
  3. 15 Minutes Running
  4. 5 Minutes Walking
  5. 15 Minutes Running
  6. 5 Minutes Walking
  7. 15 Minutes Running
  8. 5 Minutes Walking
  9. The Real Anime Training Stretching Routine
Week 14
  1. The Real Anime Training Warm-up x 4
  2. 50 Band Pull-Aparts
  3. 20 Minutes Running
  4. 5 Minutes Walking
  5. 20 Minutes Running
  6. 5 Minutes Walking
  7. 10 Minutes Running
  8. The Real Anime Training Stretching Routine
Week 15
  1. The Real Anime Training Warm-up x 4
  2. 50 Band Pull-Aparts
  3. 25 Minutes Running
  4. 5 Minutes Walking
  5. 25 Minutes Running
  6. 5 Minutes Walking
  7. The Real Anime Training Stretching Routine
Week 16
  1. The Real Anime Training Warm-up x 4
  2. 50 Band Pull-Aparts
  3. 30 Minutes Running
  4. 5 Minutes Walking
  5. 20 Minutes Running
  6. 5 Minutes Walking
  7. The Real Anime Training Stretching Routine
Week 17
  1. The Real Anime Training Warm-up x 4
  2. 50 Band Pull-Aparts
  3. 40 Minutes Running
  4. 5 Minutes Walking
  5. 10 Minutes Running
  6. 5 Minutes Walking
  7. The Real Anime Training Stretching Routine
Week 18
  1. The Real Anime Training Warm-up x 4
  2. 50 Band Pull-Aparts
  3. 5 Minutes Walking
  4. 50 Minutes Running
  5. 5 Minutes Walking
  6. The Real Anime Training Stretching Routine
Week 19
  1. The Real Anime Training Warm-up x 4
  2. 50 Band Pull-Aparts
  3. 60 Minutes Running
  4. The Real Anime Training Stretching Routine
Week 20
This is a VERY SLOW build up, but that's necessary because you are training every single day. After you complete the final week, you can start on Week 1 of the OPM Training Program!

Saturday, June 17, 2017

One-Punch Man Training Program- Week 77

Week 76 is here!


Day 533

  1. 100 One-Armed Push-ups Each Side
  2. 100 Sprinter Sit-ups Each Side
  3. 100 Pistols Each Side
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible



Day 534

  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



Day 535

  1. 10 Rollout Push-ups to Deadlift w/215#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/215#
  4. 1000 Meter Run 

--10 Rounds


Day 536

  1. 100 Clap Push-ups
  2. 100 V-Ups
  3. 100 High Jump Squats
  4. 10 km Running
--Complete in as few sets as possible



Day 537

  1. 10 Push-ups @ 55% 1 RM
  2. 10 Sit-ups @ 55% 1 RM
  3. 10 Squats @ 55% 1 RM
  4. 1000 Meter Run
--10 Rounds



Day 538

  1. 25 Push-ups, then 50 Meter Bear Crawl
  2. 25 Sit-ups, then 50 Meter Crab Walk
  3. 25 Broad Jump Squats
  4. 2500 Meter Run w/50# Vest
--4 Rounds



Day 539

Same as Day 455 on Week 65.

One-Punch Man Training Program- Week 76

Week 75 is here!

Day 526

  1. 10 Fingertip Push-ups
  2. Sprint 100 Meters
  3. 10 V-Ups
  4. Sprint 100 Meters
  5. 10 Broad Jump Squats
  6. Run 400 Meters
  7. Jog 400 Meters
--10 Rounds



Day 527

  1. 25 Manmakers w/60# DBs
  2. 50 Decline Sit-ups w/60# DB
  3. 50 Thrusters w/60# DBs
  4. 25 Manmakers w/55# DBs
  5. 50 Decline Sit-ups w/55# DB
  6. 50 Thrusters w/55# DBs
  7. 10 km Running at Easy Pace
--Complete in as few sets as possible 



Day 528

  1. 100 Knuckle Push-ups 
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats w/3 Uppercuts at Top (50 Each Side)
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible

<<HERO EVENT- A boat sank in the ocean! Save as many people as possible!
  1. Swim 800 Meters
  2. Place 20 45# in the deep end of the pool, then swim down and retrieve them. Place them on the edge of the pool. USE A SPOTTER!!!!!!!!! 
  3. Swim 800 Meters>>


Day 529

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Push-ups @ 55% 1 RM
  5. 10 Sit-ups @ 55% 1 RM
  6. 10 Squats @ 55% 1 RM
  7. 10 Push-ups @ 65% 1 RM
  8. 10 Sit-ups @ 65% 1 RM
  9. 10 Squats @ 65% 1 RM
  10. 10 Push-ups @ 75% 1 RM
  11. 10 Sit-ups @ 75% 1 RM
  12. 10 Squats @ 75% 1 RM
  13. 60 Push-ups
  14. 60 Sit-ups
  15. 60 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible



Day 530

  1. 100 Diamond Push-ups w/20# Vest
  2. 100 Diamond Sit-ups w/25# Plate OH
  3. 100 Close Stance Squats w/45# Bar
  4. 5 km Running, as fast as possible
  5. 5 km Running at Easy Pace
--Complete in as few sets as possible



Day 531

  1. 100 T-Push-ups w/10# Wrist Weights (50 Each Side)
  2. 100 Straight Leg Sit-ups w/5 Second Hamstring Stretch at Top
  3. 100 Squats with 3 Band Pull-Aparts at Top w/10# Wrist Weights
  4. 100 Meter Sprint
  5. 100 Meter Backpeddle
  6. 100 Meter Side Shuffle Left
  7. 100 Meter Side Shuffle Left
  8. 100 Meter Sprint
  9. 100 Meter Jog
  10. 400 Meter Sprint
  11. 9 km Running w/20# Weighted Vest
--Complete in as few sets as possible



Day 532

Same as Day 455 on Week 65.

Friday, June 16, 2017

"The King's Mobility"- Mobility for Professional Wrestling

Being a professional wrestler is hard on the body, both in training and in practice. And this is especially so for one that also is a real fighter. In order to make sure that an athlete stays healthy in the sport, it is essential that they learn to take care of themselves and stay loose to prevent injury. It's very easy to become so focused on getting stronger and faster that you forget to work on your mobility and end up with an injury that sidelines you for weeks. Let's prevent that.
LOOK HOW MOBILE I AM!!!


This workout is designed to make sure that you can maintain good movement, flexibility, and general mobility. It should take you about an hour to complete this workout. 

Mobility for Professional Wrestling
  1. 10 Minutes Cardio of Choice (Break a Sweat!) 
  2. Cossack Squat- 10 Reps (Supported if needed) 
  3. Joint Rotations- 10 Reps per joint
  4. Hold Bottom Position of Squat- 1 Minute 
  5. External Hip Rotation Stretch- 1 Minute/Side 
  6. Deep Lunge Stretch (Runner’s Stretch)- 1 Minute/Side 
  7. Seated Split Stretch- 1 Minute 
  8. Deadman Hang- 1 Minute 
  9. Band Pull-Aparts OR Light Cable Rear Delt Flyes- 50 Reps 
  10. Glute Bridge- 50 Reps
  11. YTW- 5 Sets, 15 Second Hold Per Position 
  12. High Front Kick- 15 Reps/Side 
  13. High Round Kick- 15 Reps/Side 
  14. Repeat 2-13 

Notes:
  • The cardio can be any kind you like. You can jog, jump rope, shadowbox lightly, ride a bike, use an elliptical, or even play Dance, Dance Revolution. Keep it fun!
  • Cossack Squats start from the bottom of the squat. Lean your weight all onto one foot and straighten your other leg out to the side with the toes pointed up toward the ceiling. Transition your weight back to the other foot, shifting it into the squat position and the other one pointing up to the ceiling. 1 on each side is 1 Rep. You may need to use a bench in front of you to support yourself. Keep your heels on the ground and don't roll to your toes at any point during the movement.
  • For the rest of the movements, use the search function if you have questions about them. We'll be adding more and more movements in video form to make it easier for reference.

One-Punch Man Training Program- Week 75

Week 74 is here!

Day 519

  1. 10 Rollout Push-ups to Deadlift w/210#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/210#
  4. 1000 Meter Run
--10 Rounds



Day 520

  1. 100 Knuckle Push-ups
  2. 100 V-Ups
  3. 100 Squats to Front Kick, Side Kick, Back Kick @ Heavy Bag (50 Each Kick Total per Leg)
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible



Day 521

  1. 100 Meter Sprint
  2. 5 Fingertip Push-ups
  3. 100 Meter Backpeddle
  4. 5 Sit-ups w/3 Punches at Top
  5. 100 Meter Side Shuffle Left
  6. 100 Meter Side Shuffle Right
  7. 5 Squats 
  8. 100 Meter Jog
--20 Rounds



Day 522

  1. 10 Push-ups @ 52.5% 1 RM
  2. 10 Sit-ups @ 52.5% 1 RM
  3. 10 Squats @ 52.5% 1 RM
  4. 1000 Meter Run
--10 Rounds



Day 523

  1. 10 Wide Push-up, then Bear Crawl 50 Meters
  2. 10 Wide Leg Sit-ups, then Crab Walk 50 Meters
  3. 10 Broad Jump Squats
  4. 1000 Meter Sled Pull w/45#
--10 Rounds



Day 524

  1. 25 Push-ups, then 1 Minute Total Unsupported Handstand Practice (Count only time in the handstand)
  2. 25 Sit-ups, then 1 Minute Gymnastic Bridge Hold
  3. 25 Squats, then 1 Minute Low Horse Stance Hold w/Arms Held at Shoulder Height to the Side
  4. 2500 Meter Run on Hilly Terrain
--4 Rounds



Day 525

Same as Day 455 on Week 65.

One-Punch Man Training Program- Week 74

Week 73 is here!

Day 512

  1. 50 Manmakers w/55# DBs
  2. 100 Decline Sit-ups w/55# DB
  3. 100 Thrusters w/55# DBs
  4. 10 km Running at Easy Pace
--Complete in as few sets as possible



Day 513

  1. 100 Clap Push-ups
  2. 100 V-Ups
  3. 100 Broad Jump Squats
  4. 10 km Running
--Compete in as few sets as possible



Day 514

  1. 10 Rollout Push-ups to Deadlift to Reverse Biceps Curl w/65#
  2. 10 Sit-ups w/3 Punches at Top
  3. 10 Jump Squats to Pull-up
  4. 1000 Meter Run
--10 Rounds



Day 515

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Push-ups @ 52.5% 1 RM
  5. 10 Sit-ups @ 52.5% 1 RM
  6. 10 Squats @ 52.5% 1 RM
  7. 10 Push-ups @ 62.5% 1 RM
  8. 10 Sit-ups @ 62.5% 1 RM
  9. 10 Squats @ 62.5% 1 RM
  10. 10 Push-ups @ 72.5% 1 RM
  11. 10 Sit-ups @  72.5% 1 RM
  12. 10 Squats @ 72.5% 1 RM
  13. 60 Push-ups
  14. 60 Sit-ups
  15. 60 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible



Day 516

  1. 100 Push-ups w/1 Shoulder Tap Each Side
  2. 100 Sit-ups w/Twist
  3. 100 Prisoner Squats
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible

<<MONSTER EVENT-- Radioactive Water Monster is attacking the city. Hit him a lot, until you figure out how to blow him away with a single strike!
  1. Shadowbox in chest deep water- 10 Minutes
  2. Heavy Bag Hitting- 10 Minutes
  3. One Full Power Punch per Side to Heavy Bag>>


Day 517

  1. 100 One-Arm Push-ups Each Side
  2. 100 Sprinter Sit-ups Each Side
  3. 100 Pistols Each Side
  4. 10 km Running
--Complete in as few sets as possible



Day 518

Same as Day 455 on Week 65.

One-Punch Man Training Program- Week 73

Week 72 is here!

Day 505

  1. 10 Fingertip Push-ups
  2. 10 Sit-ups to One-Leg Glute Bridge (5 Each Side)
  3. 10 High Jump Squats 
  4. 200 Meter Sled Run (45# Sled)
  5. 200 Meter Jog
  6. 400 Meter Run
  7. 200 Meter Jog
--10 Rounds



Day 506

  1. 10 Rollout Push-ups to Deadlift w/205#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/205#
  4. 1000 Meter Run
--10 Rounds



Day 507

  1. 25 YTW Push-ups w/10# Wrist Weights
  2. 25 Sit-ups w/25# Plate OH w/10# Wrist Weights
  3. 25 Squats w/3 Band Pull-aparts w/10# Wrist Weights
  4. 2500 Meter Run w/10# Wrist and Ankle Weights
--4 Rounds



Day 508

  1. 10 Push-ups @ 50% 1 RM
  2. 10 Sit-ups @ 50% 1 RM
  3. 10 Squats @ 50% 1 RM
  4. 1000 Meter Run
--10 Rounds



Day 509

  1. 100 Knuckle Push-ups
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats w/1 Front Kick, 1 Side Kick, 1 Back Kick on Each Leg Every Rep
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible



Day 510

  1. 10 Push-ups, then stand up and shadowbox 15 seconds
  2. 10 Sit-ups, then stand up and shadowbox 15 seconds
  3. 10 Squats, then shadowbox 15 seconds
  4. 1000 Meter Run, then shadowbox 15 seconds
--10 Rounds



Day 511

  1. Same as Day 455 on Week 65.

Wednesday, June 7, 2017

"The King's Heart" Workout

Endurance is extremely important as a wrestler, even a Luchador. You need to be able to move around, jump, throw, strike (in a mixed context) and control your opponent. And you need to be able to do it for an extended period of time, just in case someone puts the timer on Infinity. This workout is designed to strengthen your cardiorespiratory system and build muscular endurance in the type of movements that you've built your strength up in the other King workouts!  

The King's Armor 
Let's get to it!


“The King’s Heart” Workout
  1. 3 Minutes Heavy Bag Work 
  2. 1 Minute Push-ups for Max Reps 
--3 Rounds, then
  1. 2 Minutes Sledgehammer Strikes 
  2. 1 Minute Waist Twists w/45# Plate for Max Reps 
--3 Rounds, then
  1. 1 Minute Back Squat @40% 1 RM for Max Reps 
  2. 1 Minute Pull-ups or Lat Pull-Downs @60% 1 RM for Max Reps 
--3 Rounds, then
  1. 800 Meter Run (Can also carry a Heavy Bag in a Bear Hug 400 Meters if available) 
  2. 1 Minute Walking Lunges for Max Reps
--3 Rounds


Notes:
  • Wearing hand wraps for the heavy bag will help you not tear the skin on your hands.
  • Swing the sledgehammer at a tire. It's easier than smashing stakes into the ground repeatedly.
  • There's not really any rest programmed into this workout. You'll get a little rest moving in between stations, so just focus on slowing your breathing down after each exercise couplet.

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

One-Punch Man Training Program- Week 72

Week 71 is here!

Day 498

  1. 100 Knuckle Push-ups
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats to Side Kick (50 Each Side)
  4. 10 km Running, throwing punches continuously
-Complete in as few sets as possible



Day 499

  1. 10 One-Arm Push-ups Each Side w/5# 
  2. 10 Sprinter Sit-ups Each Side w/5# Wrist and Ankle Weights
  3. 10 Pistols Each Side w/5# Vest
  4. 100 Meter Jog
  5. 100 Meter Sprint
  6. 200 Meter Jog
  7. 200 Meter Backpeddle
  8. 400 Meter Sprint
--10 Rounds



Day 500

  1. 100 Push-ups w/3 Superman Lifts at Bottom w/5# Wrist and Ankle Weights
  2. 100 Sit-ups w/3 Punches at Top w/5# DBs
  3. 100 Squats w/3 Band Pull-Aparts at Top w/5# Wrist Weights
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible

<<MONSTER EVENT--  SON OF THE DAUGHTER OF THE COUSIN OF THE ROCK MONSTER COMES TO SEEK VENGEANCE ON YOU!!!!!! Beware... or something. Smash it. A lot. Cause he's enormous.
  1. 100 Sledgehammer Swings w/10# Sledgehammer
  2. 100 Punches to Heavy Bag, any punches
--AMRAP in 20 Minutes>>


Day 501

  1. 10 Push-ups @ 50% 1 RM
  2. 10 Sit-ups @ 50% 1 RM
  3. 10 Squats @ 50% 1 RM
  4. 1000 Meter Run 
--10 Rounds



Day 502

  1. 100 Meter Sled Pull @ Half Bodyweight
  2. 400 Meter Run
  3. 100 Meter Sprint
  4. 400 Meter Jog
  5. 10 Push-ups, then Bear Crawl 25 Meters
  6. 10 Sit-ups, then Crab Walk 25 Meters
  7. 10 Broad Jump Squats
--10 Rounds



Day 503

  1. 20 Push-ups, then 1 Minute Supported Handstand Hold 
  2. 20 Sit-ups, then 1 Minute Gymnastic Bridge Hold
  3. 20 Squats, then 1 Minute Low Horse Stance Hold
  4. 2 km Running, throwing punches continuously
--5 Rounds

<<HERO EVENT...?-- A local charity is holding a Dance Competition in order to raise money for a Dog Shelter. The prize is a shopping spree at a local supermarket. GET THAT PRIZE!! ... I mean, help those dogs!
  1. Dance any style you like for 30 Minutes. If you can't dance or if you think dancing is stupid, you're welcome to learn/perform/practice a kata or martial arts form from any style you like.>>


Day 504

Same as Day 455 on Week 65.

One-Punch Man Training Program- Week 71

Week 70 is here!


Day 491

  1. 25 Manmakers w/55# DBs
  2. 50 Decline Sit-ups w/55# DB
  3. 50 Thrusters w/55# DBs
  4. 25 Manmakers w/50# DBs
  5. 50 Decine Sit-ups w/50# DB
  6. 50 Thrusters w/50# DBs
  7. 10 km Running at Easy Pace
--Complete in as few sets as possible



Day 492

  1. 1 Push-up @ 30 Seconds Down, 30 Seconds Up
  2. 1 Sit-up @ 30 Seconds Up, 30 Seconds Down
  3. 1 Squat @ 30 Seconds Down, 30 Seconds Up
  4. 10 Push-ups @ 5 Seconds Down, 5 Seconds Up
  5. 10 Sit-ups @ 5 Seconds Up, 5 Seconds Down
  6. 10 Squats @ 5 Seconds Down, 5 Seconds Up
  7. 89 Push-ups
  8. 89 Sit-ups
  9. 89 Squats
  10. 10 km Running w/40# Weight Vest
--Complete Last Sets of Calisthenics in as few sets as possible



Day 493

  1. 10 Rollout Push-ups to Deadlift w/200#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/200#
  4. 1000 Meter Run
--10 Rounds



Day 494

  1. 10 Fingertip Push-ups
  2. 10 Sit-ups to One-Leg Glute Bridge (5 Each Side)
  3. 10 High Jump Squats
  4. 400 Meter Run
  5. 200 Meter Backpeddle
  6. 100 Meter Sprint
  7. 100 Meter Jog
--10 Rounds



Day 495

  1. 20 YTW Push-ups w/10# Wrist Weights
  2. 20 Sit-ups w/25# Plate OH and 10# Wrist Weights
  3. 20 Squats w/3 Band Pull-Aparts at Top and 10# Wrist Weights
  4. 2 km Running with 10# Wrist and Ankle Weights
-5 Rounds



Day 496

  1. 10 Push-ups
  2. 10 Sit-ups 
  3. 10 Squats
  4. 10 Push-ups @ 50% 1 RM
  5. 10 Sit-ups @ 50% 1 RM
  6. 10 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. 10 Push-ups @ 70% 1 RM
  11. 10 Sit-ups @ 70% 1 RM
  12. 10 Squats @ 70% 1 RM
  13. 60 Push-ups
  14. 60 Sit-ups
  15. 60 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible



Day 497

Same as Day 455 on Week 65.

Thursday, May 18, 2017

One-Punch man Training Program- Week 70

Week 69 is here!

Day 484

  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- Giant spiders are everywhere!!! Clear out the webs and blast them into oblivion!
  1. 100 Band Pull-Aparts
  2. 3 Minutes Battle Ropes
--5 Rounds, then
  1. 50 Full Power Punches to Heavy Bag Each Side>>


Day 485

  1. 100 Knuckle Push-ups
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats to Side Kick (50 Each Side)
  4. 10 km Running, Shadowbox 15 Seconds Every 1000 Meters
--Complete in as few sets as possible



Day 486

  1. 100 Diamond Push-ups
  2. 100 Diamond Sit-ups
  3. 100 Closes Stance Squats
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible



Day 487

  1. 20 Push-ups
  2. 20 Sit-ups
  3. 20 Squats
  4. 10 Push-ups @ 30% 1 RM
  5. 10 Sit-ups @ 30% 1 RM
  6. 10 Squats @ 30% 1 RM
  7. 5 Push-ups @ 50% 1 RM
  8. 5 Sit-ups @ 50% 1 RM
  9. 5 Squats @ 50% 1 RM
  10. 4 Push-ups @ 60% 1 RM
  11. 4 Sit-ups @ 60% 1 RM
  12. 4 Squats @ 60% 1 RM
  13. 3 Push-ups @ 70% 1 RM
  14. 3 Sit-ups @ 70% 1 RM
  15. 3 Squats @ 70% 1 RM
  16. 2 Push-ups @ 80% 1 RM
  17. 2 Sit-ups @ 80% 1 RM
  18. 2 Squats @ 80% 1 RM
  19. 1 Push-up @ 90% 1 RM
  20. 1 Sit-up @ 90% 1 RM
  21. 1 Squat @ 90% 1 RM
  22. 1 Push-up @ 95% 1 RM
  23. 1 Sit-up @ 95% 1 RM
  24. 1 Squat @ 95% 1 RM
  25. Push-up- New 1 RM Attempt
  26. Sit-up- New 1 RM Attempt
  27. Squat- New 1 RM Attempt
  28. Push-up- New 1 RM Attempt
  29. Sit-up- New 1 RM Attempt
  30. Squat- New 1 RM Attempt
  31. Push-up- New 1 RM Attempt
  32. Sit-up- New 1 RM Attempt
  33. Squat- New 1 RM Attempt
  34. 52 Push-ups
  35. 52 Sit-ups
  36. 52 Squats
  37. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible



Day 488

  1. 100 Renegade Push-ups w/30# DBs
  2. 100 Weighted Sit-ups w/30# DB
  3. 100 Barbell Thrusters w/65#
  4. 10 km Running
--Complete in as few sets as possible



Day 489

  1. 25 Fingertip Push-ups
  2. 25 Sit-ups to Gymnastic Bridge
  3. 25 Jump Squats
  4. 2500 Meter Run
--4 Rounds



Day 490

Same as Day 455 on Week 65.

One-Punch Man Training Program- Week 69

Week 68 is here!

Day 477

  1. 50 Manmakers w/50# DBs
  2. 100 Decline Sit-ups w/50# DB
  3. 100 Thrusters w/50# DBs
  4. 10 km Running at Easy Pace
--Complete in as few sets as possible 



Day 478

  1. 10 YTW Push-ups w/10# Wrist Weights
  2. 10 Sit-ups w/25# Plate OH and 10# Wrist Weights
  3. 10 Squats w/3 Band Pull-Aparts at Top with 10# Wrist Weights
  4. 1000 Meter Run w/10# Wrist and Ankle Weights
--10 Rounds



Day 479

  1. 100 Push-ups w/2 Mountain Climbers at Top
  2. 100 Straight Leg Sit-ups
  3. 100 Squats w/2 Calf Raises at Top
  4. 10 km Running 
--Complete in as few sets as possible



Day 480
  1. 20 Push-ups @ 30% 1 RM
  2. 20 Sit-ups @ 30% 1 RM
  3. 20 Squats @ 30% 1 RM
  4. 20 Push-ups @ 40% 1 RM
  5. 20 Sit-ups @ 40% 1 RM
  6. 20 Squats @ 40% 1 RM
  7. 20 Push-ups @ 50% 1 RM
  8. 20 Sit-ups @ 50% 1 RM
  9. 20 Squats @ 50% 1 RM
  10. 20 Push-ups @ 60% 1 RM
  11. 20 Sit-ups @ 60% 1 RM
  12. 20 Squats @ 60% 1 RM
  13. 20 Push-ups
  14. 20 Sit-ups
  15. 20 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible


Day 481

  1. 10 One-Arm Push-ups Each Side
  2. 10 Sprinter Sit-ups Each Side
  3. 10 Pistols Each Side
  4. 100 Meter Jog
  5. 100 Meter Sprint
  6. 400 Meter Jog
  7. 400 Meter Sprint
--10 Rounds



Day 482

  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

<<HERO EVENT-- A Sea Serpent has stolen a bus full of children and is just off shore! Swim to him and take him out!
  1. Swim 800 Meters
  2. Shadowbox in chest deep water for 10 Minutes>>


Day 483

Same as Day 455 on Week 65.

Wednesday, May 17, 2017

One-Punch Man Training Program- Week 68

Week 67 is here!

Day 470

  1. 1 Push-up @ 30 Seconds Down, 30 Seconds Up
  2. 1 Sit-up @ 30 Seconds Up, 30 Seconds Down
  3. 1 Squat @ 30 Seconds Down, 30 Seconds Up
  4. 99 Push-ups
  5. 99 Sit-ups 
  6. 99 Squats
  7. 10 km Running on Hilly Terrain
--Complete in as few sets as possible

<<MONSTER EVENT- A Magical Demon has made everyone in the world walk on their hands. Make your way to him so you can punch him in the face!
  1. Walk on your hands as far as possible in 15 Minutes
  2. 1 Full Power Punch to a Heavy Bag each side
... SURPRISE!! EXTRA EVENT!!!- The Demon explodes into a million tiny beasts. Get rid of them!
  1. Shadowbox- 15 Minutes
  2. Heavy Bag Work- 10 Minutes>>


Day 471

  1. 100 Push-ups w/3 Superman Lifts at Bottom
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats w/3 Band Pull-Aparts at Top
  4. 100 Meter Backpeddle
  5. 100 Meter Sprint
  6. 800 Meter Jog
  7. 9 km Running w/20# Weight Vest
--Complete in as few sets as possible



Day 472
  1. 19 Push-ups @ 30% 1 RM
  2. 19 Sit-ups @ 30% 1 RM
  3. 19 Squats @ 30% 1 RM
  4. 19 Push-ups @ 40% 1 RM
  5. 19 Sit-ups @ 40% 1 RM
  6. 19 Squats @ 40% 1 RM
  7. 19 Push-ups @ 50% 1 RM
  8. 19 Sit-ups @ 50% 1 RM
  9. 19 Squats @ 50% 1 RM
  10. 19 Push-ups @ 60% 1 RM
  11. 19 Sit-ups @ 60% 1 RM
  12. 19 Squats @ 60% 1 RM
  13. 24 Push-ups
  14. 24 Sit-ups
  15. 24 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible


Day 473

  1. 10 Rollout Push-ups to Deadlift w/195#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/195#
  4. 1000 Meter Run
--10 Rounds



Day 474

  1. 100 Spider-man Push-ups (50 Each Side)
  2. 100 V-Ups
  3. 100 Close Stance Squats w/65#
  4. 1000 Meter Sled Run w/30% Bodyweight
  5. 1000 Meter Run
  6. 8 km Running at Easy Pace
--Complete in as few sets as possible



Day 475

  1. 100 Renegade Push-ups w/20# DBs
  2. 100 Sit-ups w/25#
  3. 100 Overhead Squats w/55#
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible



Day 476

Same as Day 455 on Week 65.

Sunday, May 14, 2017

One-Punch Man Training Program- Week 67

Week 66 is here!

Day 463

  1. 100 YTW Push-ups w/5# Wrist Weights (2 Seconds per position)
  2. 100 Sit-ups w/25# Plate OH and 5# Wrist Weights
  3. 100 Squats w/3 Band Pull-Aparts at Top w/5# Wrist Weights
  4. 10 km Running w/5# Wrist and Ankle Weights
--Complete in as few sets as possible



Day 464

  1. 25 Manmakers w/50# DBs
  2. 50 Decline Sit-ups w/50# DB
  3. 50 Thrusters w/50# DBs
  4. 25 Manmakers w/45# DBs
  5. 50 Decline Sit-ups w/45# DB
  6. 50 Thrusters w/45# DBs
  7. 10 km Running at Easy Pace


Day 465

  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



Day 466
  1. 18 Push-ups @ 30% 1 RM
  2. 18 Sit-ups @ 30% 1 RM
  3. 18 Squats @ 30% 1 RM
  4. 18 Push-ups @ 40% 1 RM
  5. 18 Sit-ups @ 40% 1 RM
  6. 18 Squats @ 40% 1 RM
  7. 18 Push-ups @ 50% 1 RM
  8. 18 Sit-ups @ 50% 1 RM
  9. 18 Squats @ 50% 1 RM
  10. 18 Push-ups @ 60% 1 RM
  11. 18 Sit-ups @ 60% 1 RM
  12. 18 Squats @ 60% 1 RM
  13. 28 Push-ups
  14. 28 Sit-ups
  15. 28 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible


Day 467

  1. 100 Clapping Push-ups
  2. 100 Sit-ups to Gymnastic Bridge
  3. 100 Squats to Rear Lunge (50 Per Side)
--Complete in as few sets as possible, then
  1. 100 Meter Jog
  2. 100 Meter Sprint
  3. 100 Meter Backpeddle
  4. 100 Meter Side Shuffle Right
  5. 100 Meter Side Shuffle Left
--20 Rounds



Day 468

  1. 20 Fingertip Push-ups
  2. 20 V-Ups
  3. 20 High Jump Squats
  4. 20 Knuckle Push-ups
  5. 20 Straight Leg Sit-ups
  6. 20 Broad Jump Squats
  7. 10 Push-ups
  8. 10 Sit-ups
  9. 10 Squats
  10. 5 km Running
--2 Rounds



Day 469

Same as Day 455 on Week 65.

Wednesday, May 10, 2017

One-Punch Man Training Program- Week 66

Week 65 is here!

Day 456

  1. 10 Fingertip Push-ups w/20# Vest
  2. 10 Hanging Sit-ups
  3. 10 Overhead Squats w/100#
  4. 20 Fingertip Push-ups
  5. 20 Decline Sit-ups (at least 45 Degrees) w/20#
  6. 20 Overhead Squats w/65#
  7. 30 Knuckle Push-ups
  8. 30 Decline Sit-ups
  9. 30 Overhead Squats w/45#
  10. 40 Push-ups w/20# Vest
  11. 40 Sit-ups w/20# Vest
  12. 40 OH Squats w/Wooden Dowel
  13. 10 km Running 


Day 457

  1. 10 Wide Push-ups @ 4 Sec Down, 4 Sec Up, 2 Second Hold at Top
  2. 10 Wide Sit-ups @ 5 Sec Up, 5 Sec Down
  3. 10 Sumo Squats @ 4 Sec Down, 4 Sec Pause at Parallel, 4 Sec Up
  4. 1000 Meter Run w/40# Vest
--10 Rounds



Day 458
  1. 17 Push-ups @ 30% 1 RM
  2. 17 Sit-ups @ 30% 1 RM
  3. 17 Squats @ 30% 1 RM
  4. 17 Push-ups @ 40% 1 RM
  5. 17 Sit-ups @ 40% 1 RM
  6. 17 Squats @ 40% 1 RM
  7. 17 Push-ups @ 50% 1 RM
  8. 17 Sit-ups @ 50% 1 RM
  9. 17 Squats @ 50% 1 RM
  10. 17 Push-ups @ 60% 1 RM
  11. 17 Sit-ups @ 60% 1 RM
  12. 17 Squats @ 60% 1 RM
  13. 32 Push-ups
  14. 32 Sit-ups
  15. 32 Squats
  16. 10 km Running at Easy Pace
--Complete Last Sets of Calisthenics in as few sets as possible


Day 459

  1. 400 Meter Run w/Sled @ 30% Bodyweight
  2. 30 Push-ups w/2 Superman Lifts at Bottom
  3. 30 Sit-ups w/Twist
  4. 30 Squats w/10 Band Pull-Aparts at Top
  5. 800 Meter Run w/Sled @ 20% Bodyweight
  6. 30 Push-ups 
  7. 30 Sit-ups
  8. 30 Squats
  9. 1600 Meter Run w/Sled @ 10% Bodyweight
  10. 30 Push-ups
  11. 30 Sit-ups
  12. 30 Squats
  13. 200 Meter Sprint
  14. 10 Push-ups
  15. 10 Sit-ups 
  16. 10 Squats
  17. 8 km Running, as fast as possible


Day 460

  1. 10 Renegade Push-ups w/55# DBs
  2. 10 Hanging Sit-ups w/5# 
  3. 10 Overhead Squats w/105#
  4. 30 Renegade Push-ups w/35# DBs
  5. 30 Decline Sit-ups w/10#
  6. 30 Overhead Squats w/70#
  7. 60 Renegade Push-ups w/15# DBs
  8. 60 Sit-ups w/20#
  9. 60 Overhead Squats w/50#
  10. 10 km Running at Easy Pace


Day 461

  1. 2500 Meter Run
  2. 100 One-Arm Push-ups Each Side
  3. 2500 Meter Run
  4. 100 Sprinter Sit-ups Each Side
  5. 2500 Meter Run
  6. 100 Pistol Squats Each Side
  7. 2500 Meter Run
--Complete in as few sets as possible



Day 462

Same as Day 455 on Week 65.

First Steps | Origin Story | Episode 1

It's like an anime montage, but slowed down!  Watch as John Duffy becomes the hero he was always meant to be, while saving his own life ...