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.

Tuesday, May 9, 2017

One-Punch Man Training Program- Week 65

Week 64 is here!

Day 449

  1. 50 Manmakers w/45# DBs
  2. 100 Decline Sit-ups w/45# DB
  3. 100 Thrusters w/45# DBs
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible



Day 450

  1. 100 Knuckle Push-ups
  2. 100 V-Ups
  3. 100 Squats to Front Kick @ Heavy Bag (50 Front Kicks per Side)
  4. 100 Meter Sprint
  5. 100 Meter Jog
  6. 400 Meter Sprint
  7. 400 Meter Jog
  8. 9 km Running w/10# Weighted Vest
--Complete in as few sets as possible



Day 451
  1. 16 Push-ups @ 30% 1 RM
  2. 16 Sit-ups @ 30% 1 RM
  3. 16 Squats @ 30% 1 RM
  4. 16 Push-ups @ 40% 1 RM
  5. 16 Sit-ups @ 40% 1 RM
  6. 16 Squats @ 40% 1 RM
  7. 16 Push-ups @ 50% 1 RM
  8. 16 Sit-ups @ 50% 1 RM
  9. 16 Squats @ 50% 1 RM
  10. 16 Push-ups @ 60% 1 RM
  11. 16 Sit-ups @ 60% 1 RM
  12. 16 Squats @ 60% 1 RM
  13. 36 Push-ups
  14. 36 Sit-ups
  15. 36 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible


Day 452

  1. 100 Push-ups (After every 10 Push-ups, do a MAX Effort Handstand w/wall support.)
  2. 100 Sit-ups to Single Leg Glute Bridge (50 Each Side)
  3. 100 Pistol Squats Each Side
  4. 5 km Running, as fast as possible
  5. 5 km Running at Easy Pace
--Complete in as few sets as possible



Day 453

  1. 10 Rollout Push-ups to Deadlift w/185#
  2. 10 Sit-ups w/45# Plate OH
  3. 10 Sumo Squats w/185#
  4. 1000 Meter Run
--10 Rounds



Day 454

  1. 10 Fingertip Push-ups
  2. 10 Sit-ups w/3 Punches at Top
  3. 10 Jump Squats to Pull-ups (Full hang before starting pull-up)
  4. 400 Meter Run
  5. 400 Meter Backpeddle
  6. 100 Meter Sprint
  7. 100 Meter Jog
--10 Rounds



Day 455

  1. 35 Push-ups
  2. 35 Sit-ups
  3. 35 Squats
--2 Rounds, then
  1. 30 Push-ups of Choice
  2. 30 Sit-ups of Choice
  3. 30 Squats of Choice
  4. 10 km Running at Easy Pace


Sunday, April 30, 2017

One-Punch Man Training Program- Week 64

Week 63 is here!

Day 442

  1. 100 Diamond Push-ups w/20# Weight Vest
  2. 100 Diamond Sit-ups w/25# Plate OH
  3. 100 Close Stance Squats w/45# Bar
  4. 10 km Running w/20# Weight Vest
--Complete in as few sets as possible

<<HERO EVENT...?- There is a sale in a nearby town, but the highest discount is only given to the person who can do the most pull-ups in 30 minutes!!! Get that discount!
  • Perform as many pull-ups as possible in 30 minutes, using any grip!>>


Day 443
  1. 15 Push-ups @ 30% 1 RM
  2. 15 Sit-ups @ 30% 1 RM
  3. 15 Squats @ 30% 1 RM
  4. 15 Push-ups @ 40% 1 RM
  5. 15 Sit-ups @ 40% 1 RM
  6. 15 Squats @ 40% 1 RM
  7. 15 Push-ups @ 50% 1 RM
  8. 15 Sit-ups @ 50% 1 RM
  9. 15 Squats @ 50% 1 RM
  10. 15 Push-ups @ 60% 1 RM
  11. 15 Sit-ups @ 60% 1 RM
  12. 15 Squats @ 60% 1 RM
  13. 40 Push-ups
  14. 40 Sit-ups
  15. 40 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible


Day 444

  1. 100 Walkout Push-ups
  2. 100 Sit-ups to Glute Bridge
  3. 100 Squats to Alternating Forward Lunge (50 Lunges per Side)
  4. 10 km Running
--Complete in as few sets as possible



Day 445

  1. 10 Rollout Push-ups to Deadlift w/135# Bar (Hinge at the hips into deadlift position, place hands on bar, roll out to push-up position. Perform push-up. Roll back into deadlift p1osition. Pick up bar. Return bar to ground. This is 1 Rep.)
  2. 10 Decline Sit-ups (at least 45 degrees)
  3. 10 Barbell Thrusters w/95#
  4. 1000 Meter Run
--10 Rounds



Day 446

  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 447

  1. 100 One-Arm Push-ups per Side
  2. 100 Straight Leg Sit-ups
  3. 100 Pistols per Side
  4. 10 x 100 Meter Sprints (1 Min Rest in Between Sets)
  5. 1000 Meter Jog
  6. 8 km Running
--Complete in as few sets as possible



Day 448

Same as Day 363 on Week 48.

Tuesday, April 18, 2017

One-Punch Man Training Program- Week 63

Week 62 is here!

Day 435

  1. 100 YTW Push-ups w/5# Wrist Weights w/2 sec Hold per position
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats w/3 Band Pull-Aparts at Top
  4. 10 km Running w/25# Weight Vest
--Complete in as few sets as possible



Day 436
  1. 14 Push-ups @ 30% 1 RM
  2. 14 Sit-ups @ 30% 1 RM
  3. 14 Squats @ 30% 1 RM
  4. 14 Push-ups @ 40% 1 RM
  5. 14 Sit-ups @ 40% 1 RM
  6. 14 Squats @ 40% 1 RM
  7. 14 Push-ups @ 50% 1 RM
  8. 14 Sit-ups @ 50% 1 RM
  9. 14 Squats @ 50% 1 RM
  10. 14 Push-ups @ 60% 1 RM
  11. 14 Sit-ups @ 60% 1 RM
  12. 14 Squats @ 60% 1 RM
  13. 44 Push-ups
  14. 44 Sit-ups
  15. 44 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible


Day 437

  1. 25 Fingertip Push-ups
  2. 25 Sit-ups to Gymnastic Bridge
  3. 25 Overhead Squats w/65# Bar
  4. 2500 Meter Run
--4 Rounds



Day 438

  1. 100 Knuckle Push-ups
  2. 100 Decline Sit-ups at 45 Degrees
  3. 100 High Jump Squats
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible



Day 439

  1. 100 Wide Push-ups w/25# 
  2. 100 Wide Leg Sit-ups w/50# 
  3. 100 Sumo Squats w/100#
--Complete in as few sets as possible, then
  1. 1000 Meter Jog
  2. 1000 Meter Run w/Tire or Sled (About 20-30#)
--5 Rounds



Day 440

  1. 100 Push-ups to Superman w/5# Wrist and Ankle Weights
  2. 100 V-Ups w/5# Wrist and Ankle Weights
  3. 100 Squats to Side Leg Raise w/5# Wrist and Ankle Weights
  4. 10 km Running with 5# Wrist and Ankle Weights

Day 441

Same as Day 336 on Week 48.

Saturday, April 15, 2017

One-Punch Man Training Program- Week 62

Week 61 is here!

Day 428

  1. 100 T-Push-ups (50 per side) w/5# Wrist Weights
  2. 100 Sit-ups w/45# Overhead
  3. 100 Power Cleans to Front Squats w/65#
  4. 10 km Running w/20# Weighted Vest
--Complete in as few sets as possible



Day 429
  1. 100 One-Arm Push-ups Each Side
  2. 100 V-Ups
  3. 100 Pistols Each Side
  4. 10 km Running w/20# Weighted Vest
--Complete in as few sets as possible


Day 430

  1. 2500 Meter Run
  2. 25 Push-ups @ 20% 1RM
  3. 25 Sit-ups @ 20% 1RM
  4. 25 Squats @ 20% 1RM
--4 Rounds



Day 431

  1. 100 Hindu Push-ups (3 Second Hold at Start and End Position)
  2. 100 Wide Leg Sit-ups
  3. 100 Sumo Squats w/95#
  4. 10 km Running
--Complete in as few sets as possible


Day 432

  1. 50 Manmakers w/40# DBs
  2. 100 Decline Sit-ups w/40# DB
  3. 100 Thrusters w/40# DBs
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible


Day 433

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

<<HERO EVENT- You witness a high-speed train fall off a cliff. You hook the last car of the train's hinge in your foot and begin to climb up the length of the special continuous railway.
  1. 10 Pull-ups
  2. 30 Ft Rope Climb (No feet)
--5 Rounds>>


Day 434

Same as Day 336 on Week 48.

Wednesday, April 12, 2017

One-Punch Man Training Program- Week 61

Week 60 is here!

Day 421

  1. 100 Inchworm Push-ups
  2. 100 Sit-ups to One Leg Glute Raise (50 per side)
  3. 100 High Jump Squats
  4. 10 km Running
--Complete in as few sets as possible



Day 422
  1. 13 Push-ups @ 30% 1 RM
  2. 13 Sit-ups @ 30% 1 RM
  3. 13 Squats @ 30% 1 RM
  4. 13 Push-ups @ 40% 1 RM
  5. 13 Sit-ups @ 40% 1 RM
  6. 13 Squats @ 40% 1 RM
  7. 13 Push-ups @ 50% 1 RM
  8. 13 Sit-ups @ 50% 1 RM
  9. 13 Squats @ 50% 1 RM
  10. 13 Push-ups @ 60% 1 RM
  11. 13 Sit-ups @ 60% 1 RM
  12. 13 Squats @ 60% 1 RM
  13. 48 Push-ups
  14. 48 Sit-ups
  15. 48 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few Sets as Possible


Day 423

  1. 10 Renegade Push-ups w/50# DBs
  2. 10 Hanging Sit-ups
  3. 10 Overhead Squats w/95# Bar
  4. 30 Renegade Push-ups w/30# DBs
  5. 30 Decline Sit-ups (45 Degrees)
  6. 30 Overhead Squats w/65# Bar
  7. 60 Renegade Push-ups w/10# DBs
  8. 60 Sit-ups w/10#
  9. 60 Overhead Squats w/45# Bar
  10. 10 km Running at Easy Pace
--Complete in as few sets as possible



Day 424

  1. 1000 Meter Jog
  2. 20 Push-ups
  3. 20 Sit-ups
  4. 20 Squats
  5. 400 Meter Sprint
  6. 15 Push-ups
  7. 15 Sit-ups
  8. 15 Squats
  9. 800 Meter Run
  10. 10 Push-ups
  11. 10 Sit-ups
  12. 10 Squats
  13. 1600 Meter Run
  14. 10 Push-ups
  15. 10 Sit-ups 
  16. 10 Squats
  17. 800 Meter Run
  18. 15 Push-ups
  19. 15 Sit-ups
  20. 15 Squats
  21. 400 Meter Sprint
  22. 20 Push-ups 
  23. 20 Sit-ups
  24. 20 Squats
  25. 1000 Meter Jog
  26. 10 One-Arm Push-ups Each Side
  27. 10 Sprinter Sit-ups Each Side
  28. 10 Pistol Squats Each Side
  29. 4km Running, as fast as possible


Day 425

  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- A Star Monster is flying around and blowing up lights and other things on the street. He's mad because of light pollution, but that shouldn't stop you from busting his bulb! Throw and punch things at him, leap, and, when you catch him, strike!!
  1. 50# Slam Ball Overhead Toss
  2. 5 Punches to Heavy Bag per Side
  3. Jump as high as you can!
--AMRAP in 20 minute, then
  1. 1 Full Power Punch to Heavy Bag per Side>>


Day 426
(While wearing a 20# Weighted Vest)

  1. 1 Push-up
  2. 1 Sit-ups
  3. 1 Squat
  4. 100 Meter Sprint
--100 Rounds



Day 427

Same as Day 336 on Week 48.

Wednesday, February 22, 2017

"The King's Power" Workout

The ability to pick up another human being forcefully and to generate jumping power are essential in the high-intensity sport of pro-wrestling and in combat in general. This workout is to help develop the strength and power necessary to lift a heavy opponent and to leap into the air. This is going to come from having a strong posterior chain (hamstrings, glutes, back) and core.


I'm gonna pick you up and throw you. A lot.



“The King’s Power” Workout
  1. Deadlift- 10 x 1 Rep (Same as above.) 
  2. Barbell OHP- 10 x 1 Rep (Same as above.) 
  3. Power Clean- 3 x 10 Reps @ 60% OHP 1RM (1 Minute Rest) 
  4. Romanian DL- 3 x 10 Reps @ 30% Deadlift 1RM (1 Minute Rest) 
  5. Vertical Leap- 3 x 1 Rep (As high as possible, 1 Minute Rest) 
  6. 100 Meters of Walking Lunges

Notes:
  • Romanian Deadlifts start from standing/the top of the normal DL position. Keeping your weight in your heels, push back into your hips, knees slightly bent, keeping your back straight and the bar close your your legs. Glutes should remain tight and when your hamstring mobility will not let you go any lower, squeeze your butt hard to return to standing. You should not bend at the spine at any time. 
  • On your vertical leap, it must be done without a walk or run up, but you can squat into it in order to generate more power. 

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

Sunday, February 19, 2017

One-Punch Man Training Program- Week 60

Week 59 is here!

Day 414

  1. 100 One-Arm Push-ups (Each Side)
  2. 100 Sit-ups to Med Ball Toss (Toss in air and catch at top of movement.)
  3. 100 Wall Balls w/20# Med Ball
  4. 10 km Running
--Complete in as few sets as possible



Day 415

  1. 100 T-Push-ups (50 Each Side)
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Jump Squats to Pull-ups
  4. 10 km Running
--Complete in as few sets as possible



Day 416
  1. 12 Push-ups @ 30% 1 RM
  2. 12 Sit-ups @ 30% 1 RM
  3. 12 Squats @ 30% 1 RM
  4. 12 Push-ups @ 40% 1 RM
  5. 12 Sit-ups @ 40% 1 RM
  6. 12 Squats @ 40% 1 RM
  7. 12 Push-ups @ 50% 1 RM
  8. 12 Sit-ups @ 50% 1 RM
  9. 12 Squats @ 50% 1 RM
  10. 12 Push-ups @ 60% 1 RM
  11. 12 Sit-ups @ 60% 1 RM
  12. 12 Squats @ 60% 1 RM
  13. 52 Push-ups
  14. 52 Sit-ups
  15. 52 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible


Day 417

  1. 50 Manmakers w/35# DBs 
  2. 100 Decline Sit-ups w/35# DB
  3. 100 Thrusters w/35# DBs
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible



Day 418

  1. 10 One-Arm Push-ups
  2. 10 Sit-ups w/Plate OH Reach w/45# Plate
  3. 10 Squats w/3 Band Pull-aparts at Top
  4. 500 Meter Run
  5. 500 Meter Backpeddle
--10 Rounds

<<MONSTER EVENT- A giant tentacle monster is attacking a local high school. Beat it down!
  1. 1 Minute Alternating Waves w/Battle Ropes
  2. 1 Minute Jump Rope
  3. 1 Minute Band Pull-aparts
  4. 1 Minute Heavy Bag Work
--5 Rounds>>



Day 419

  1. 100 Knuckle Push-ups
  2. 100 Wide Leg Sit-ups
  3. 100 Squats w/Side Kick (50 Each Side)
  4. 10 km Running w/15 Seconds of Shadowboxing every 5 Minutes
--Complete in as few sets as possible 



Day 420

Same as Day 336 on Week 48.

Wednesday, February 15, 2017

"The King's Armor" Workout

King is sporting a massive chest, wide back, and abs of steel. This workout is designed to build strength and size and to be used in conjunction with all of the other "King" workouts. The ability to push and pull your opponent with amazing force is important in grappling and will require strong and conditioned muscles. It's time to start that process. 

I want YOU to do go work chest!


“The King’s Armor” Workout

  1. Bench Press- 10 x 1 Rep (Increasing from 50% to 1RM for the day. May not actually be 1RM. Rest only as long as it takes to change out the weights and get a drink of water.)
  2. Dumbbell Bench- 3 x 8 Reps (Palms turned in. Use a weight you can barely get 8 reps with. 1 Minute Rest between sets.)
  3. Pull-ups or Lat-Pull Downs- 3 x Max Reps or 15 Reps (Use a weight you can barely get 15 reps with. 1 Minute Rest Between Sets)
  4. Weighted Sit-ups- 3 x 20 Reps (1 Minute Rest)
  5. DB Side Bends- 3 x 20 Reps (1 Minute Rest)

Notes:
  1. On the pull-ups, if you get to 15 reps for all three sets, you can add weight to the movement OR you can do more reps. 
  2. On the weighted sit-ups, keep the weight high on your chest for the whole movement. 

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

Monday, February 6, 2017

"The King's Foundation" Workout


King (and eventually King II... and then just King, again) is a pro-wrestling stylist with real ass-kicking skills. He fights with a variety of full-power strikes, submission, and ridiculously powerful throws. His strength is amazing and is grounded in his fantastic leg strength, capable of leaping into the air while carrying a heavy opponent. These feats will require a person to have the ability to hold a large amount of weight on their back and the ability to quickly pull a similarly weighted weight from the ground as quickly as possible.


King rushes headlong into battle, using his overwhelming strength to crush his opponents. This workout is the first step in the creation of that strength. Try this on your next leg day and see how much strength you can draw out!

In all of his masked-wrestler glory.
"The King's Foundation" Workout
  1. Back Squat- 10 x 1 Rep (Increasing from 50% to 1RM for the day. May not actually be 1RM. Rest only as long as it takes to change out the weights and get a drink of water. Focus on depth as long as possible. Squats must be at least tops-of-thighs parallel.)
  2. Power Clean- 10 x 1 Rep (Same as above. Focus on driving with your glutes with a flat back. Avoid rounding the spine.)
  3. Box Jumps- 10 x 1 Rep (Jump higher on each set, until you reach the highest you can jump for the day.)
  4. Sprint or Hill Sprint- 5 x 50 Meters (1 Minute Rest Between Sets)
  5. Plank- Max Time x 3 Sets (1 Minute Rest)
  6. Side Plank- Max Time x 3 Sets (1 Minute Rest)


Notes:
  • If you are new to lifting, take it easy and try not to push yourself to your absolute limit. Familiarize yourself with the movements and gradually increase the weight over time. 
  • If you are not sure about jumping on a box, don't do it. Always be certain about a jump or you may end up being smacked in the shins. 
  • Try to push yourself as hard as possible in the sprints, as you'll have to accelerate as quickly as possible for the short distance. 
That's all for today! Until next time, good luck and train hard!

Friday, February 3, 2017

One-Punch Man Training Program- Week 59

Week 58 is here!

Day 407

  1. 100 Push-ups to Shoulder Tap (50 per side) w/5# Wrist Weights
  2. 100 Sit-ups to OH Reach w/5# Wrist Weights
  3. 100 Squats w/Side Lateral Iso Hold w/5# Wrist Weights
  4. 10 km Running w/5# Wrist Weights
--Complete in as few sets as possible

<<HERO EVENT- Use your recently-acquired super speed and strength to move flood waters. (Go train at a lake or at a big pool where you won't get in trouble for taking water out!!)
  1. Dip 5 Gallon Water Buckets in Water
  2. 100 Meter Farmer's Carry w/5 Gallon Buckets of Water
  3. Pour Water Out 
  4. Sprint Back
--AMRAP in 30 Minutes>>



Day 408

  1. 10 Push-ups @ 30% 1 RM
  2. 10 Sit-ups @ 30% 1 RM
  3. 10 Squats @ 30% 1 RM
  4. 10 Push-ups @ 40% 1 RM
  5. 10 Sit-ups @ 40% 1 RM
  6. 10 Squats @ 40% 1 RM
  7. 10 Push-ups @ 50% 1 RM
  8. 10 Sit-ups @ 50% 1 RM
  9. 10 Squats @ 50% 1 RM
  10. 10 Push-ups @ 60% 1 RM
  11. 10 Sit-ups @ 60% 1 RM
  12. 10 Squats @ 60% 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 409

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



Day 410

  1. 1 Push-up
  2. 1 Sit-up
  3. 1 Squat
  4. 100 Meter Sprint
--100 Rounds



Day 411

  1. 10 Hindu Push-ups
  2. 10 Straight-Leg Sit-ups
  3. 10 Hindu Squats
  4. 10 Diamond Push-ups @ 30% Push-up 1RM
  5. 10 Diamond Sit-ups @ 30% Sit-up 1RM
  6. 10 Close Stance Squats @ 30% Squat 1RM
  7. 10 Push-ups @ 70% 1RM
  8. 10 Sit-ups @ 70% 1RM
  9. 10 Squats @ 70% 1RM
  10. 70 Push-ups @ 5% 1RM
  11. 70 Sit-ups @ 5% 1RM
  12. 70 Squats @ 5% 1RM
  13. 10 km Running
--Complete Final Sets in as few sets as possible



Day 412

  1. 100 Walkout Push-ups
  2. 100 Sit-ups to Glute Bridge
  3. 100 Broad Jump Squats
  4. 10 km Running at Easy Pace
--Complete in as few sets as possible

<<MONSTER EVENT- A man has turned into a dragon after playing too many Japanese Role Playing Games. He keeps building dungeons. Knock the walls down! Fight him to test him out and then... Destroy him!
  1. 10 Full Power Punches per Side to Heavy Bag
  2. 10 Minutes of Shadowboxing
  3. 1 Full Power Punch per Side to Heavy Bag>>


Day 413

Same as Day 336 on Week 48.

Sunday, January 22, 2017

FMA Homonculi vs FMAB Homonculi

For anyone familiar with the Fullmetal Alchemist and Fullmetal Alchemist: Brotherhood series, you'll know that Fullmetal Alchemist: Brotherhood is undeniably the better of the two they are two very different series. The differences appear in origin stories, character development, the removal of or addition of other characters, the meaning behind where alchemical power comes from, and who are the Seven Sins Homonculi and what their personalities are like.

Now, while I should state that I have an incredible bias towards Fullmetal Alchemist: Brotherhood in every way possible, what follows is my comparisons between the Seven Sins Homonculi in each series, with absolutely no unbiased commentary whatsoever. I just wanted to make that clear.

Fullmetal Alchemist - Envy

I can't be the only one that had trouble with Envy's gender?
Envy was the same physically in either series (with the exception of his monster form) but there were some key differences in his motives that affected his personality. To quote the wiki:

"In the first anime adaptation, Envy was the first homunculus and the only one with no desire to become human..."

Now, someone explain to me, how the literal embodiment of "I want that because you have it!" is the only homonculus to not desire to be human in a series? How does that make any sense?!

Fullmetal Alchemist: Brotherhood - Envy

Well that's not horrifying
I adore the symbolism of this form. He just had to take in all those souls. Why? Because that's what envy is. It's that hollowness, that emptiness inside. The desire to fill that in this monstrous way is such a perfect embodiment of enviousness. Envy's other form also embodies envy. (When making an argument for why a character named after a trait embodies that trait, I'm feeling very redundant...)

Evokes the perfect mixture of pity and disgust.

Unlike the other series, in this series, Envy desperately wants to be human, but is ashamed of his...envy, which in fact, is very reflective of someone consumed by envy. (I have said the word envy so many times!) 

Fullmetal Alchemist - Greed

Greed, also known as the deadly sin of fabulousness!
To be fair, I feel there are less writing and character development sins with Greed in this series. He wanted it all, but I don't feel he fought for it as hard and depression seemed to take over at some point as well.

Fullmetal Alchemist: Brotherhood - Greed

Can't touch this.
Now, Greed has this form in both series, but I had to meet my quota for pictures included so there ya go. Greed in this series was allowed to self-reflect a lot more, was allowed more character development, and was even able to take up residence in another body. Now, while that doesn't mean that this Greed was better developed at his base, it does mean that this Greed was given far more screen time and therefore the opportunity was given to us as viewers to delve into his personality more, and that's always satisfying.

So satisfying
While I can admit that this part of the series, in some ways, felt like a stretch, it was really satisfying to watch one homonculus go through something completely different from all the others. He adapted. Furthermore, it's not as if Ling didn't embody greed himself, if from a place of good intentions. Seeing them fuse together and the resulting struggle was incredibly satisfying from a story-telling perspective.

Fullmetal Alchemist - Gluttony

Poor, fat, baby.
I actually like Gluttony being portrayed as very much like a child. It makes sense. When we are infants, our only concern is comfort. A large part of that is being fed, and, as we all know, children need to be fed every few hours. His childlike need to satisfy his hunger pairs well with his occasional moments of naivete. However, much like Greed, he just wasn't as expanded in this series.

Fullmetal Alchemist: Brotherhood - Gluttony

Get in mah belly!
 In this series, we get, pretty much, the same Gluttony, on a far better end. Pride having to betray his brethren in order to eat Gluttony was one of many perfect moments in the series that highlighted the divide between the sympathetic homonculi from those that drew no sympathy.

Fullmetal Alchemist - Lust

What a lost, vapid expression.
In this series, Lust struggles with her identity. As the reanimated, homonculus version of a devoted wife, she struggles with hurting others or even her sexuality. How is that lust? I'll tell you how, by accident. She's not the focused, determined, sexual monster of the Brotherhood series. She's the vapid bimbo who happened to grow up with a nice pair and figured out, entirely by accident, that she could occasionally get her way by wearing a low cut shirt. Give me a break.

Fullmetal Alchemist Brotherhood - Lust

If I can't use you, what good are you?
The disdain she has in this picture is fantastic and is the epitome of why I love this version of her so much better. Lust doesn't give a flying fuck about who she's hurting. After all, that's part of the fun in seduction, right? It is her earned privilege to see someone fall apart after she's caught them in her web. That's what she's in this for, and that's what makes her such an amazing villain.

Fullmetal Alchemist - Sloth

I can't be the only one that thought this was lazy writing.
This. Drove me. Crazy. Your mom is back and alive and walking around as not your mom and in far sexier clothes but somehow that was kept secret from you even though you both work for the government and in the same building no less.

Whhaaaaaaaattttt?

Compared to Brotherhood's version of Sloth, this really felt thrown in at the last minute and she didn't seem to exemplify any characteristics of anything, let alone sloth.

Fullmetal Alchemist: Brotherhood - Sloth

Mendokuse
A giant beast of a creature enslaved to do your bidding, constantly moaning "Mendokuse" (what a bother, how annoying, etc.), now that's Sloth! Everything about him screams how greatly he is irritated at the work he's been given. He's large, slow, and unbearably inconvenienced. We don't see much of either Sloth in either series, but with this Sloth, that made sense. He had literal underground work to do for most of the series. It fit into the plot well and his emergence into the plot was just really satisfying.

This is really getting in the way of all the digging he's supposed to be doing.
Fullmetal Alchemist - Wrath

This isn't Wrath. It's insanity.
In this series, Wrath is Izumi's attempt at bringing back her child that she lost, which, in and of itself pisses me off, because it robs the ENTIRE SERIES of ONE OF THE BEST SCENES IN ANYTHING EVER!

I have nothing comedic for this level of sadness.
When Edward was determined to find out whether the body they brought back was even their mother, he discovered that the creature they buried didn't even have the same hair color as their mom. After this discovery, they called Izumi to let her know, and she thanked them. Edward didn't understand this at the time, which confused me. Ed and Al were so grateful that they didn't put their mother through that. Why wouldn't they also understand Izumi's relief? She says, in absolute solace, that she's so thankful she didn't kill her child twice (not that she killed her child the first time).

Having Wrath come back as her child completely robs the series of this profound realization (as does this series' entire take on homonculi). It also reaffirms that you can, in fact, bring back loved ones, but incompletely, and as homonculi, whereas, in Brotherhood, it's affirmed that you cannot, in any way, bring someone back after they're gone. This sharp difference between the series is exemplified in the way Izumi is made to bear the burden of her mistake in caring for Wrath in this series, instead of giving her the relief of letting go. It diminishes her strength of character for the rest of the series in a way we don't see in Brotherhood.

Furthermore, this kid isn't wrath. I'm sorry, but he isn't. He's a child with a temper tantrum exploding back and forth between delightful glee and rage, only resorting to the latter when he doesn't get his way. Do you think true Wrath would care about getting his way in any way that that was the only consequence to inducing his fury? No! Wrath would be full of rage and violence and bloodlust regardless of circumstances. That's the point! We all feel rage, and every other sin, depending on circumstances. A character that only feels an emotion some of the time isn't a character that deserves to embody that trait exclusively.

Your joyful exuberance sickens me.

Fullmetal Alchemist: Brotherhood - Wrath

Now, this is the face of wrath.
King Bradley does so much better as wrath because he embodies both cool wrath and full-blown rage. When he's "calm, cool, and collected" he makes it very apparent that it comes from a place of arrogance, of complete assurance in his strength and ability, but not so much as a leader, as as a soldier. This, to me, makes perfect sense. Wrath isn't concerned about getting its own way. Wrath is concerned about wrath. Wrath is concerned about violence. Wrath is concerned about having an outlet for their rage, and whatever gives them that, is whatever they're on board with.

I have a sword. Now just give me someone to stab.
Fullmetal Alchemist - Pride

I'm just brimming with self-assurance. Can't you tell?
King Bradley, the Fuhrer, the leader of Amestris, is Pride himself in the Fullmetal Alchemist series. Now, my criticism of this choice, is going to sound contradictory to itself, but try to follow me. I think King Bradley is far too reserved and far too unreserved to deserve the title of Pride. When I talk of Pride, or any of the Seven Sins personified, I am talking about how I personally see that sin and how I imagine its embodiment, not the individual characters and personalities that represent them in this series.

I tell you that, to tell you that, Pride is enveloped in himself, consumed in his own identity and how valuable he believes he is. Pride is in control because Pride can't fathom a reality in which he is not the best. It should only be when this reality is threatened that Pride looses his cool. Even then, he would not turn to anger so much as manipulation. Turning to anger when your identity is threatened is Wrath. Turning to further manipulation, further sinking into one's rabbit hole of lies and ego, that's what Pride does.

While King Bradley is largely calm and composed, and even at times, prideful, he is far more humble than anything else. He places much of his value not in himself, but in Father or in "the plan" or in progress, however he sees it, and this is true of Bradley in both series. Now, while pride can masquerade as humility, it is my personal opinion that, more often than not, Bradley's humility is genuine.

He doesn't care much about himself. Even when he describes how he used to be human and the process he underwent to become a homunculus, it's as if he's detached himself from either category and is more concerned with goals as something to put weight into. That is the attitude of someone who sees the big picture as bigger than themselves. That's not the attitude of Pride. In these ways, Bradley is far too reserved to be Pride.

In other ways, he's too unreserved. His gloating is forced, and his ego is obvious. Painfully so. People truly consumed with pride have learned how to hide these traits most of the time, because being prideful doesn't get you the attention and accolades you're after. You have to learn false humility, and prideful people know this. Bradley doesn't. There's no way he got to that level of power and didn't learn it either. It's just awkward and forced and disappointing.

Fullmetal Alchemist: Brotherhood - Pride

The villain we deserve
Whoever animated Selim Bradley in Fullmetal Alchemist: Brotherhood deserves all the awards. The body language, the facial expressions, the insane amount of control and manipulation he exudes are palpable and he's everything you want in a villain. He's intelligent, conceited, manipulative, full of disdain, and impatient with failure but patient towards the end goal. His composure is impressive and it makes it all the more satisfying when he loses it in the end.

He totally knows how to play the sweet, innocent, little, school boy, the perfect child, and then, on a dime, switch over to a power hungry, impatient, warlord-esque, manipulator dangling his power over your head, just in case you forgot how easily he could squash you. And boy, does he love reminding people of that! His ability to go from wide-eyed wonder to consumed with disdain and compete assurance is proof of his understanding of how pride really works. It's manipulative. It's patient. It's judgmental of others. And it's sure it's going to win.

You could eat the smugness off a plate its so real.

So these are entirely my own reasons for why I think the Fullmetal Alchemist: Brotherhood rendition of the seven deadly sins evoked more of the true characteristics of the vices. Feel free to agree or disagree below!

Saturday, January 21, 2017

Super Mario Workout Master Post


  1. Super Mario Workout

Sonic the Hedgehog Workout Master Post


  1. Sonic the Hedgehog's Workout
  2. How to Get Fast Like Sonic and Rainbow Dash (Tough Like the Toonz EP1)

Shura no Toki Workout Master Post


  1. Mutsu Enmei-ryu Training- Part 1

Sailor Moon Workout Master Post


  1. The Beauty Workout

Prince of Tennis Workout Master Post


  1. Prince of Tennis- Play the Game
  2. Kaidoh's Training

Minecraft Workout Master Post


  1. Minecraft Workout

My Little Pony Workout Master Post


  1. Fluttershy's Training
  2. Tough Like the Toonz EP1: How to Get Fast like Sonic and Rainbow Dash

My Hero Academia Workout Master Post


  1. All-Might Deku Training (Tough Like the Toons, EP11)

Garouden Workout Master Post


  1. Bunshichi Tanba's Daily Training

Full Contact Workout Master Post


  1. "Full Contact" Basic Training

Eyeshield 21 Workout Master Post


  1. Eyeshield 21- Play the Game
  2. Sena's Basic Training

Danny Phantom Workout Master Post


  1. Danny's Fitness Test Workout

Crossover Workout Master Post


  1. Crossover- Play the Game

Bowling King Workout Master Post


  1. Bowling King- Play the Game
  2. Shautei Lei's Basic Training