"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!

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.

"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!

"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!

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.