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.