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

1. The Real Anime Training Warm-up x 5
2. 50 Band Pull-Aparts
3. 60 Minutes Running
4. The Real Anime Training Stretching Routine

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!