One-Punch Man Training Program- Week 140

Week 139 is here!


Day 974

1. 100 Hindu Push-ups, then Handwalk to Failure
2. 100 Straight Leg Sit-ups, then Handwalk to Failure
3. 100 Hindu Push-ups, then Handwalk to Failure
4. 10 km Running w/60# Vest

--Complete in as few sets as possible

Day 975

1. 100 Fingertip Push-ups, then 500 Meter Bear Crawl
2. 100 Wide Leg Sit-ups, then 300 Meter Crab Walk
3. 100 Broad Jump Squats, then 100 Meter Handwalk
4. 10 km Running w/60# Vest

--Complete in as few sets as possible

<<HERO EVENT- A UFO has crashed in the desert and the aliens need a hand getting back into orbit, but their thrusters are malfunctioning. Dig the UFO out of the dirt, pick it up, and toss it back into space!

1. 10 Minutes Pick-ax or Maddox Swings
2. 10 Minutes Shoveling
3. 10 x 1 Deadlift, building to MAX for Day
4. 10 x 1 Power Clean and Press, building to MAX for Day>>

Day 976

1. 65 Planche Push-ups
2. 65 V-Ups
3. 65 High Jump Squats w/10# Vest
4. 35 Planche Push-ups
5. 35 V-Ups
6. 35 High Jump Squats w/10# Vest
7. 10 km Running w/60# Vest

--Complete in as few sets as possible

Day 977

1. 100 Diamond Push-ups 
2. 100 Diamond Sit-ups
3. 100 Close Stance Squats
4. 10 km Running w/60# Vest

--Complete in as few sets as possible

Day 978

1. 100 Clap Push-ups
2. 100 Sit-ups to Glute Bridge
3. 100 High Jump Squats
4. 10 km Running w/60# Vest

--Complete in as few sets as possible

Day 979

1. 45 Manmakers w/80# DBs
2. 90 Decline Sit-ups w/80# DB
3. 90 Thrusters w/80# DBs
4. 5 Manmakers w/75# DBs
5. 10 Decline Sit-ups w/75# DB
6. 10 Thrusters w/75# DBs
7. 10 km Running w/55# Vest

--Complete in as few sets as possible 

Day 980

1. 88 Push-ups
2. 88 Sit-ups
3. 88 Squats
4. 12 Push-ups
5. 12 Sit-ups
6. 12 Squats
7. 10 km Running at Easy Pace

--Complete in as few sets as possible

One-Punch Man Training Program- Week 134

Week 133 is here!

Day 932

1. 100 Rollout Push-ups to Power Clean and Press w/95# 
2. 100 Straight Leg Sit-ups to 3 Second Hamstring Stretch at Top
3. 100 Power Cleans to Front Squat w/115# 
4. 10 km Running w/50# Vest

--Complete in as few sets as possible

Day 933

1. 25 Push-ups
2. 25 Sit-ups 
3. 25 Squats 
4. 10 x 1 Push-up, building to MAX for Day
5. 10 x 1 Sit-up, building to MAX for Day
6. 10 x 1 Squat, building to MAX for Day
7. 3 x 3 Push-ups @ 70% of MAX for Day
8. 3 x 3 Sit-ups @ 70% of MAX for Day
9. 3 x 3 Squats @ 70% of MAX for Day
10. 1 Push-up @ 50% MAX for Day @ 5 Seconds Down, 5 Seconds UP
11. 1 Sit-up @ 50% MAX for Day @ 5 Seconds Up, 5 Seconds Down
12. 1 Squat @ 50% MAX for Day @ 5 Seconds Down, 5 Seconds Up
13. 55 Push-ups
14. 55 Sit-ups
15. 55 Squats to One-Leg Stiff Leg Deadlift
16. 10 km Running w/50# Vest

--Complete Final Sets of Calisthenics in as few sets as possible

Day 934

1. 25 Planche Push-ups
2. 25 V-ups
3. 25 High Jump Squats w/10# Vest
4. 2500 Meter Run w/50# Vest

--4 Rounds

<<MONSTER EVENT-- Memory Man Monster-Man has made several of your past enemies show up from you memories! Beat them again and blast them all away with powerful punches!

Evil Taffy

1. 300 Band Pull-Aparts
2. Crush a Newspaper, one page at a time, alternating hands
3. 1 Full Power Punch to Heavy Bag Each Side>>

Day 935

1. 100 Diamond Push-ups
2. 100 Diamond Sit-ups
3. 100 Close Stance Squats
4. 10 km Running at Easy Pace

--Complete in as few sets as possible

<<MONSTER EVENT-- Memory Man Monster-Man has released another enemy!

Octopus Monster

1. Alternating Waves w/Battle Rope- 1 Minute
2. 1 Minute Heavy Bag Striking
3. 40 Meter Sled Pull w/200# 

4 Rounds, then 

1. 1 Full Power Punch to Heavy Bag Each Side>>

Day 936

1. 100 Wide Push-ups
2. 100 Wide Leg Sit-ups
3. 100 Sumo Squats
4. 10 km Running at Easy Pace

--Complete in as few sets as possible

<<MONSTER EVENT- Memory Man Monster-Man released yet another monster!

All the Rock Monsters you've ever fought!!!

1. 300 Sledgehammer Swings w/at least 10# Sledgehammer
2. 200 Stone Lifts w/at least 45# Stone
3. 100 Full Power Heavy Bag Punches>>

Day 937

1. 30 Manmakers w/80# DBs
2. 60 Decline Sit-ups w/80# DB
3. 60 Thrusters w/80# DBs
4. 20 Manmakers w/75# DBs
5. 40 Decline Sit-ups w/75# DBs
6. 40 Thrusters w/75# DBs
7. 10 km Running w/50# Vest

--Complete in as few sets as possible

<<MONSTER EVENT- Memory Man Monster Man releases all the monsters you've ever fought! Blow them all away and then get rid of him!

1. 10 Minutes Shadowboxing
2. 10 Minutes Heavy Bag

50 Full Power Heavy Bag Punches>>

Day 938

1. 82 Push-ups
2. 82 Sit-ups
3. 82 Squats
4. 18 Push-ups
5. 18 Sit-ups
6. 18 Squats
7. 10 km Running at Easy Pace

One-Punch Man Training Program- Week 125

Week 124 is here!

Day 869

1. 50 Renegade Push-ups w/55# DBs
2. 50 Sit-ups to One-Leg Glute Bridge each side
3. 50 Landing Gears w/35# DBs
4. 50 Renegade Push-ups w/40# DBs
5. 50 Sit-ups to One-Leg Glute Bridge each side
6. 50 Landing Gears w/25# DBS
7. 10 km Running w/40# Vest

--Complete in as few sets as possible

Day 870

1. 100 Push-ups
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running at Easy Pace

--Complete in as few sets as possible

Day 871

1. 20 Push-ups @ 50% 1 RM
2. 20 Sit-ups @ 50% 1 RM
3. 20 Squats @ 50% 1 RM
4. 2 km Running w/40# Vest

--5 Rounds

Day 872

1. 100 Clap Push-ups
2. 100 Straight Leg Sit-ups
3. 100 Jump Squats
4. 10 km Running

--Complete in as few sets as possible

<<HERO EVENT-- A landslide has interrupted the flow of traffic and trapped several people on a mountain side. Remove the rubble!

Using sandbags, rocks, weight plates, a heavy bag, or anything that you can pick up and carry, move 10,000 pounds of weight 50 Meters. (If you have a sandbag weighting 50#, then you will carry that sandbag 50 Meters a total of 200 times.) The heavier your objects, the less trips you will make.>>

Day 873

1. 100 Hindu Push-ups
2. 100 Wide Leg Sit-ups
3. 100 Hindu Squats
4. 10 km Running on Hilly Terrain

--Complete in as few sets as possible

Day 874

1. 10 Rollout Push-ups to Deadlift w/325#
2. 10 Sit-ups to Gymnastic Bridge
3. 10 Sumo Squats w/325#
4. 1000 Meter Run w/40# Vest

--10 Rounds

Day 875

1. 60 Push-ups
2. 60 Sit-ups
3. 60 Squats
4. 40 Push-ups
5. 40 Sit-ups
6. 40 Squats
7. 10 km Running at Easy Pace

--Complete in as few sets as possible

One-Punch Man Training Program- Week 112

Week 111 is here!

Day 778

1. 400 Meter Jog w/30# Vest
2. 400 Meter Run w/30# Vest
3. 100 Meter Jog w/30# Vest
4. 100 Meter 1/2 BW Sled Pull w/30# Vest 
5. 100 Push-ups
6. 800 Meter Run w/30# Vest
7. 100 Meter Jog w/30# Vest
8. 100 Meter 1/2 BW Sled Pull w/30# Vest
9. 100 Sit-ups
10. 800 Meter Run w/30# Vest
11. 100 Meter Jog w/30# Vest
12. 100 Meter 1/2 BW Sled Pull w/30# 
13. 100 Squats
14. 7 km Running at Easy Pace 

--Complete in as few sets as possible 

Day 779

1. 100 Fingertip Push-ups w/5# Vest
2. 100 Wide Leg Sit-ups
3. 100 OH Squats w/95# Bar
4. 10 km Running w/25# Vest

--Complete in as few sets as possible

Day 780

1. 20 Push-ups
2. 20 Sit-ups
3. 20 Squats
4. 10 Push-ups @ 40% 1 RM
5. 10 Sit-ups @ 40% 1 RM
6. 10 Squats @ 40% 1 RM
7. 5 Push-ups @ 75% 1 RM
8. 5 Sit-ups @ 75% 1 RM
9. 5 Squats @ 75% 1 RM
10. 3 Push-ups @ 85% 1 RM
11. 3 Sit-ups @ 85% 1 RM
12. 3 Squats @ 85% 1 RM
13. 1 Push-up @ 92.5% 1 RM
14. 1 Sit-up @ 92.5% 1 RM
15. 1 Squat @ 92.5% 1 RM
16. 1 Push-up @ 1 RM
17. 1 Sit-up @ 1 RM
18. 1 Squat @ 1 RM
19. 1 Push-up @ New 1 RM Attempt (Something you're fairly certain you can get, so no big jumps.)
20. 1 Sit-up @ New 1 RM Attempt
21. 1 Squat @ New 1 RM Attempt
22. 10 Push-ups @ 50% of New 1 RM Attempt (Even if you failed)
23. 10 Sit-up @ 50% of New 1 RM Attempt
24. 10 Squats @ 50% of New 1 RM Attempt
25. 49 Push-ups
26. 49 Sit-ups
27. 49 Squats
28. 10 km Running w/60# Vest

--Complete Final Sets of Calisthenics in as few sets as possible

Day 781

1. 10 Push-ups, then MAX Distance Handstand Walk
2. 10 Sit-ups, then MAX Distance Handstand Walk
3. 10 Squats, then MAX Distance Handstand Walk
4. 1000 Meter Run, then MAX Distance Handstand Walk

--10 Rounds

Day 782

1. 100 Hindu Push-ups
2. 100 Straight Leg Sit-ups
3. 100 Hindu Squats
4. 10 km Running w/25# Vest on Hilly Terrain

--Complete in as few sets as possible

Day 783

1. 25 Manmakers w/75# DBs
2. 50 Decline Sit-ups w/75# DB
3. 50 Thrusters w/75# DBs
4. 25 Manmakers w/70# DBs
5. 50 Decline Sit-ups w/70# DB
6. 50 Thrusters w/70# DBs
7. 10 km Running w/25# Vest

--Complete in as few sets as possible

Day 784

Same as Day 777 on Week 111.

One-Punch Man Training Program- Week 111

Week 110 is here!

Day 771

1. 75 Renegade Push-ups w/35# DBs
2. 75 Sit-ups to One-Leg Glute Bridge Each Side
3. 75 Landing Gears w/20# DBs
4. 7500 Meter Run w/25# Vest
5. 25 Renegade Push-ups w/35# DBs
6. 25 Sit-ups to One-Leg Glute Bridge Each Side
7. 25 Landing Gears w/20# DBs
8. 2500 Meter Run w/25# Vest

--Complete in as few sets as possible

<<HERO EVENT-- An old man needs help on his farm. He will pay you!

1. 100 Meter Sled Pull w/135# (Plow)
2. 100 Downward Ax Swings
3. 100 Side Ax Swings Each Side
4. 100 Meter Wheelbarrow Push w/135#

--AMRAP in 30 Minutes>>

Day 772

1. 100 Push-ups, then 100 Meter Bear Crawl
2. 100 Sit-ups, then 100 Meter Crab Walk
3. 100 Squats, then 100 Meter Handwalk

--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 Left
5. 100 Meter Side Shuffle Right
6. 500 Meter Run w/30# Vest

--10 Rounds

Day 773

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/30# Vest

--10 Rounds

Day 774

1. 20 YTW Push-ups w/20# Wrist Weights
2. 20 Plate OH Sit-ups w/25# and 20# Wrist Weights
3. 20 Squats w/3 Band Pull-aparts and 20# Wrist Weights
4. 2 km Running w/25# Vest and 20# Wrist and Ankle Weights

--5 Rounds

Day 775

1. 100 Diamond Push-ups w/10# Vest
2. 100 Diamond Sit-ups w/25# Plate OH
3. 100 Close Stance Front Squats w/45# Bar
4. 10 km Running/25# Vest

--Complete in as few sets as possible

Day 776

1. 10 Rollout Push-ups to Deadlift w/290#
2. 10 Sit-ups to Gymnastic Bridge
3. 10 Sumo Squats w/290#
4. 1000 Meters of Running w/25# Vest

--10 Rounds

Day 777

1. 50 Push-ups
2. 50 Sit-ups
3. 50 Squats

--2 Rounds, then

10 km Running at Easy Pace

One-Punch Man Training Program- Week 106

Week 105 is here!


Day 736

1. 10 Push-ups
2. 10 Sit-ups 
3. 10 Squats
4. 10 Push-ups @ 50% 1 RM (Based on old 1 RM)
5. 10 Sit-ups @ 50% 1 RM
6. 10 Squats @ 50% 1 RM
7. 6 Push-ups @ 60% 1 RM
8. 6 Sit-ups @ 60% 1 RM
9. 6 Squats @ 60% 1 RM
10. 4 Push-ups @ 70% 1 RM
11. 4 Sit-ups @ 70% 1 RM
12. 4 Squats @ 70% 1 RM
13. 2 Push-ups @ 80% 1 RM
14. 2 Sit-ups @ 80% 1 RM
15. 2 Squats @ 80% 1 RM
16. 1 Push-up @ 90% 1 RM
17. 1 Sit-up @ 90% 1 RM
18. 1 Squat @ 90% 1 RM
19. Rest 2 Minutes
20. 1 Push-up @ 1 RM
21. 1 Sit-up @ 1 RM
22. 1 Squat @ 1 RM
23. Rest 2 Minutes
24. 3 Sets of 1 Push-up, adding weight each time to establish new 1 RM (1 Minute Rest in Between Each Set... Add enough weight each time to challenge yourself.)
25. 3 Sets of 1 Sit-up, same as above
26. 3 Sets of 1 Squat, same as above
27. 63 Push-ups
28. 63 Sit-up
29. 63 Squats
30. 10 km Running at Easy Pace

--Complete Final Sets of Calisthenics in as few sets as possible

Day 737

1. 100 Renegade Push-ups w/25# DBs
2. 100 V-Ups
3. 100 Front Squats w/45# Bar
4. 10 km Running w/20# Vest

--Complete in as few sets as possible

Day 738

1. 50 Fingertip Push-ups
2. 50 Sit-ups to Gymnastic Bridge
3. 50 Squats to 1 Reverse Lunge Each Side
4. 5 km Running w/25# Vest

--2 Rounds

Day 739

1. 100 One-Arm Push-ups Each Side
2. 100 Sprinter Sit-ups Each Side
3. 100 Pistols Each Side
4. 10 km Running w/25# Vest

--Complete in as few sets as possible

Day 740

1. 100 Clap Push-ups
2. 100 Sit-ups w/Twist
3. 100 Power Clean to Front Squats w/45#
4. 10 km Running w/25# Vest

--Complete in as few sets as possible

Day 741

1. 100 Inchworm Push-ups
2. 100 Sit-ups
3. 100 High Jump Squats
4. 10 km Running w/25# Vest

--Complete in as few sets as possible

<<MONSTER EVENT- Giant Squid Boxing Demon is using his boxing-gloved tentacles to smash in all manner of property. Get rid of him!

1. 1 Minute Heavy Bag 
2. 2 Minutes of Battle Ropes or Sand Bag Throws
3. 3 Minutes Shadowboxing

--3 Rounds, then 1 Full Power Punch to Heavy Bag Each Side>>

Day 742

Same as Day 700 on Week 100.

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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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!

"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 Foundation

The King's Power

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.

The Goku Training Program- Phase 2

You should go back and check out the Introduction and Overview and Phase 1 for Goku's Training Program before continuing.

You'll need all your previous equipment from the last Phase, as well as

1. 8-16# Sledgehammer
2. Wheelbarrow, Sled, or Prowler
3. Barbell or Heavy Logs 
4. Weight Plates or Heavy Rocks 
5. Dumbbells, Kettlebells, Empty Buckets, or Farmer's Carry Bars
6. Pool or Lake

Phase 2 is two months long and will be a stepping stone to the next Phase.  You'll add a few extra days of training that will prepare you for the type of training you'll encounter in Phase 3. You'll still do Goku's Early Training, but it will only be twice a week.  

This is you. Get used to it.

You will do Roshi's Training on Monday, Wednesday and Friday. Goku's Early Training will be on Tuesday and Saturday and will progress through the variation of that workout in the same fashion as Phase 1. 

Monday: Roshi's Training + Walk 1 Hour and Stretch

Tuesday: Goku's Early Training

Wednesday: Roshi's Training + Walk 1 Hour and Stretch

Thursday: Walk 1 Hour and Stretch

Friday: Roshi's Training + Walk 1 Hour and Stretch

Saturday: Goku's Early Training

Sunday: Walk 1 Hour and Stretch

Progression of Roshi's Training

(Rest 30 Seconds Between Sets and 1 Minute Between Exercises)

1. Front Carry w/50 lbs 5x25 yards (Bar, Weight Plates, Rock, or Filled Bucket)
2. Sledgehammer Swings- 25 each side
3. Wheelbarrow Push w/100 lbs 5x25 yards (Sub out Sled or Prowler)
4. Overhead Carry w/50 lbs 5x25 yards (Bar, Rock, or Log)
5. Farmer’s Walk 50 lbs/hand 5x25 yards (Bar, Dumbbells, Filled Buckets or KB)
6. Sprints 2x50 yards
7. Swim 1/4 Mile

Above is Level 1 of Roshi's Training.  To progress, every time you complete the workout (which will be three times a week), you will increase weights and/or distance on every exercise you complete without failure.  Follow the progression below.

1. Add 5-10# to each "Carry" until you double the weight you are using
2. Once you double the weight using the above increments, double your distances. (25 yards becomes 50 yards)
3. Once you've doubled the weight and the initial distances, continue to add weight to each exercise in 5-10# increments until Phase 2 is complete. REMEMBER: Only add weight if you complete the movement without failing. If you drop the weight before the set is over, you do not go up on the next workout!!!!
4. Add 10 Swings of the Sledgehammer per side each workout during this Phase.
5. For the sets of Sprinting, add an additional set of 50 yards to progress, until you reach 8 sets.
6. Keep the distance on the swim the same.

At the end of Phase 2 (Two Months), take a week off the above program for one week. Still walk 1 hour every day and stretch, but feel free to do leisure physical activity, like pick-up games of sports or hiking.

One-Punch Man Training Program- Week 51

Week 50 is here!

Day 351

1. 50 One-Arm Push-ups (50 Each Side)
2. 50 Push-ups
3. 50 Sprinter Sit-ups (50 Each Side)
4. 50 Sit-ups
5. 50 Pistols or Pistols to a Box (50 Each Side)
6. 50 Squats
7. 10 km Running on Hilly Terrain

--Complete in as few sets as possible

<<QUEST EVENT- The Earth's magnetic poles are about to flip and the only thing that can stop it is a mystical button at the bottom of a huge cavern. You'll have to navigate the course of the path and defeat anyone who stands in your way to stop it! On Day 1, you need to remove a massive group of rocks blocking the entrance to the cavern.

1. 5 Deadlifts @ 80% of 1 RM
2. 50 Strikes to Heavy Bag
3. 50 Sledgehammer Swings
4. 50 Curls @ 20-30# 

--AMRAP in 30 Minutes>>

Day 352

1. 10 Fingertip Push-ups
2. 10 Knuckle Push-ups
3. 10 Diamond Push-ups
4. 10 Wide Push-ups
5. 10 Clapping Push-ups
6. 50 Decline Sit-ups, at least 45 degrees
7. 10 Close Stance Squats
8. 10 Squats
9. 10 Sumo Squats
10. 10 Hindu Squats
11. 10 High Jump Squats

--2 Rounds, then

1. 100 Meter Jog
2. 100 Meter Sprint
3. 100 Meter Jog
4. 100 Meter Backpeddle
5. 100 Meter Sprint

--20 Rounds

<<QUEST EVENT- Day 2: You will need to navigate down a treacherous path the best you can!

1. Climb 50 Feet on Rock Wall (Only up counts)
2. Climb 25 Feet on Trees
3. Climb 15 Feet on Climbing Rope
4. 10 Box Jumps @ 24"

--AMRAP in 30 Minutes>>

Day 353

1. 100 YTW Push-ups w/5# Wrist Weights
2. 100 Sit-ups with OH Reach w/5# Wrist Weights
3. 100 Squats with Band Pull Apart w/5# Wrist Weights (Do a band pull-apart at the top of the squat, but you're also wearing wrist weights.)
4. 10 km Running at Easy Pace

--Complete in as few sets as possible

<<QUEST EVENT- Day 3: A Tribe of Warrior Rock Monsters have interrupted your journey. They seem peaceful, but will not let you pass until you prove yourself against their strongest warriors and tests of strength.

1. 3 Minutes Heavy Bag Work
2. 3 Minutes Shadowboxing
3. 3 Minutes Sledgehammer Strikes
4. 3 Minutes MAX Distance Sled Pull @ Bodyweight
5. 3 Minutes Sledgehammer Strikes
6. 3 Minute Shadowboxing
7. 3 Minutes Heavy Bag Work>>

Day 354

1. 400 Meter Run
2. 100 Hand-Release Push-ups
3. 800 Meter Run
4. 100 Diamond Sit-ups
5. 1600 Meter Run
6. 100 Squats
7. 7200 Meter Run at Easy Pace

--Complete in as few sets as possible

<<QUEST EVENT- Day 4: Open the massive door leading to the mystical button.

1. 10 Deadlifts @ 95% 1 RM (Rest as much as needed between lifts to complete.)
2. 20 Incline Bench Press @ 95-135#
3. 30 Front Rack Barbell Walking Lunges per side @ 95-135#>>

Day 355

1. 10 Push-ups w/100# 
2. 10 Sit-ups w/100#
3. 10 Squats w/100#
4. 1000 Meter Run w/40# Vest

--10 Rounds

<<QUEST EVENT- Day 5: Beat a cave troll and his minions and press the button!

1. 10 Minutes Shadowboxing
2. 1 Full Power Punch per side to Heavy Bag>>

Day 356

1. 100 Walkout Push-ups
2. 100 Sit-ups
3. 100 Wall Balls w/20# Ball
4. 10 km Running, as fast as possible

--Complete in as few sets as possible

<<QUEST EVENT- Day 6: Climb out of the cavern!

1. Climb 50 Feet on Rock Wall (Only up counts)
2. Climb 25 Feet on Trees
3. Climb 15 Feet on Climbing Rope
4. 10 Box Jumps @ 24">>

Day 357

Same as Day 336 on Week 48.

One-Punch Man Training Program- Week 48

Week 47 is here!

Day 330

1. 100 Inchworm Push-ups
2. 100 Straight-Leg Sit-ups
3. 100 Squats to Good Mornings w/10# (weight held against chest)
4. 10 km Running

--Complete in as few sets as possible

<<HERO EVENT- A mad scientist has blown up a mountain and has covered a small village in rubble. Remove the rubble and save the people!

1. 1 Deadlift @ 50% 1RM
2. 100 Meter Sandbag Carry w/50-100#
3. 1 Deadlift @ 60% 1RM
4. 100 Meter Overhead Carry w/Half Bodyweight (Bar, log, or whatever you have)
5. 1 Deadlift @ 70% 1RM
6. 100 Meter Sled Pull w/Bodyweight
7. 1 Deadlift @ 75% 1RM
8. 100 Meter Yoke Carry (weight on back) w/1.5x Bodyweight
9. 1 Deadlift @ 80% 1RM
10. Rest 1 Minute
11. 1 Deadlift @ 85% 1RM
12. Rest 2 Minutes
13. 1 Deadlift @ 90% 1RM
14. Rest 3 Minutes
15. 1 Deadlift @ 95% 1RM
16. Rest 4 Minutes
17. 1 Deadlift @ 1RM Attempt>>

Day 331

1. 5 km Running
2. 100 Clap Push-ups
3. 100 Sit-ups w/3 Punches at Top
4. 100 Broad Jump Squats (Squat full depth and leap as far forward as possible.)
5. 5 km Running

--Complete in as few sets as possible

Day 332

1. 5 x 18 Push-ups @ Last Week's Weight (1 Minute Rest Between)
2. 5 x 18 Sit-ups @ Last Week's Weight 
3. 5 x 18 Squats @ Last Week's Weight
4. 10 Push-ups
5. 10 Sit-ups
6. 10 Squats

--Complete Final Sets of Calisthenics in as few sets possible, then

1. 1000 Meter Jog
2. 10 x 800 Meters (1 Minute Rest Between Sets)
3. 1000 Meter Jog

Day 333

1. 100 Renegade Push-ups w/25#
2. 100 Sit-ups to One-Leg Glute Bridge (50 per side)
3. 100 DB Thrusters w/25# DBs
4. 10 km Running on Hilly Terrain

--Complete in as few sets as possible

Day 334

1. 100 Hindu Push-ups w/2 Second Pause and Stretch at Beginning
2. 100 Wide Leg Sit-ups
3. 100 Hindu Squats
4. 10 km Running at Easy Pace

--Complete in as few sets possible

Day 335

1. 10 Push-ups w/100#
2. 10 Sit-ups w/100#
3. 10 Squats w/100#
4. 1000 Meter Run w/40# Vest

--7 Rounds, then

1. 5 Push-ups w/100#
2. 5 Sit-ups w/100#
3. 5 Squats w/100#
4. 500 Meter Run w/40# Vest

--6 Rounds

Day 336

1. 30 Push-ups
2. 30 Sit-ups 
3. 30 Squats

--3 Rounds, then

1. 10 Push-ups of Choice
2. 10 Sit-ups of Choice
3. 10 Squats of Choice
4. 10 km Running at Easy Pace

One-Punch Man Training Program- Week 43

Week 42 is here!

Day 295

1. 5 km Running
2. 50 Hindu Push-ups
3. 50 Straight-Leg Sit-ups
4. 50 Hindu Squats
5. 50 Clapping Push-ups
6. 50 Sit-ups w/10# Med Ball Toss (Toss the ball overhead at the top of the sit-up.)
7. 50 Jump Squats w/Overhead Reach
8. 5 km Running

--Complete in as few sets as possible

<<HERO EVENT- A Tsunami is coming and is going to completely destroy a small island where a group of scientists are studying dolphins. The scientists have nothing but a life raft and cannot get to shore before the Tsunami hits. Swim out to the island, load all the people and their research notes onto a life raft, and get them to safety!

1. Swim 1600 Meters, as fast as possible
2. 100 Meter Farmer's Carry w/50# per hand x 5 Sets
3. Row 1600 Meters, as fast as possible>>

Day 296

1. 5 x 13 Push-ups @ Last Week's Weight (1 Minute Rest Between Sets)
2. 5 x 13 Sit-ups @ Last Week's Weight
3. 5 x 13 Squats @ Last Week's Weight
4. 35 Push-ups
5. 35 Sit-ups
6. 35 Squats

--Complete Final Sets of Calisthenics in as few sets as possible, then

1. Run 800 Meters Easy
2. Run 100 Meter Moderate
3. Run 1600 Meter Hard (You should have to stop running at the end of the 1600)

--4 Rounds

Day 297

1. 100 Inchworm Push-ups (Like a Walkout Push-up, bend over at the hips, hands on the ground. Walk hands out to push-up position. Perform push-up. With legs straight, tip toe your feet in close to your hands, getting them as close as possible. Stand up completely to complete a rep.)
2. 100 Sit-ups to Glute Bridge
3. 100 Prisoner Squats
4. 10 km Running

--Complete in as few sets as possible

Day 298

1. 5 Push-ups w/95#
2. 5 Sit-ups w/95#
3. 5 Squats w/95#
4. 500 Meter Run w/40# Vest

--20 Rounds

Day 299

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

Day 300

1. 10 Renegade Push-ups w/25#
2. 10 Decline Sit-ups w/25#
3. 10 Thrusters w/25# Dumbbells/side
4. 1000 Meter Run

--10 Rounds

<<MONSTER EVENT-- Personification of a Light Pull Cord!  He's punching all kinds of things and he wants to attack people. So, he attacks you!

1. 5 Minutes Shadowboxing
2. 5 Minutes Footwork
3. 1 Full Power Punch to a Heavy Bag per side>>

Day 301

Same as Day 287 on Week 41.

The Goku Training Program- Phase 1

You should read the Introduction and Overview before this post. The workouts in Phase 1 will be performed Monday, Wednesday, Friday, and Saturday (ideally). The base of the training is Goku's Early Training, which will have some variations from day to day, with your off days filled with walking, stretching, or doing other easy activities. At 4 times a week for 2 months, you'll have about 32 instances of Goku's Early Training in the first Phase. It's the same workout, but it will be done with slight differences from day to day.

He's so excited to train!

On all non-workout days you will walk and stretch for 1 hour each.

You will need the following equipment for this phase:

1. Ax
2. Hatchet
3. Pair of hedge clippers
4. Pair of hand pruners
5. Handsaw
6. Heavy Bag
7. Sandbags for throwing
8. Barbell with various weights
9. Big rock or log

Phase 1 is 2 months, in which you will workout 4 days a week, progressing through the following 10 variations of Goku's Early Training:

Version 1

1. 1 Mile Run at Easy Pace
2. 30 Minutes: Woodchopping w/Ax  (Steady pace. Alternate sides every 10 Swings.)
3. 15 Minutes: AMRAP Power Clean and Press w/60% 1RM OHP 
4. 10 Minutes: Alternate 10 Punches and 10 Kicks per side to Heavy Bag (No gloves, use handwraps.)
5. 15 Minutes "Playing": AMRAP- Bear Crawl 25 Meters, 10 Pull-ups, 25 Push-ups
6. Martial Arts: 15 Minutes Straight Punch Practice, 15 Minutes Front Kick Practice
7. Walk 1 Mile

Version 2

1. 2 sets of 400 Meter Jog/400 Meter Run
2. 30 Minutes: Woodchopping w/Ax (30 Downward, 30 Side Chops/side, 30 Downward Hatchet Swings/side, 30 Inward Side Hatchet Swings/side)
3. 15 Minutes: AMRAP Deadlift @ 70% 1RM
4. 10 Minutes: Light knuckle and foot taps to striking post or very smooth tree. Very, very light.
5. 15 Minutes "Playing": Max Distance Walking Lunges
6. Martial Arts: 5 x 2 Minutes Shadowboxing and 5 x 2 Minutes Footwork (Rest 1 Minute Between Rounds)
7. Walk 1 Mile

Version 3

1. 4 Sets of 100 Meter Jog/100 Meter Run/100 Meter Jog/100 Meter Sprint 
2. 30 Minutes: Saw logs using a handsaw- 3 Minutes Left/3 Minutes Right x 5 Rounds
3. 15 Minutes: AMRAP Thrusters w/60% 1RM OHP
4. 10 Minutes: Alternate 1 Minute Punching and 1 Minute Kicking to Heavy Bag 
5. 15 Minutes "Playing": Swim Easy Laps 
6. 30 Minutes Martial Arts: Practice 3 Combinations on Each Side for Duration
7. Walk 1 Mile

Version 4

1. 1 Mile Easy Jog
2. 30 Minutes: Woodchopping w/Ax (Steady pace. Alternate every 10 Swings.)
3. 15 Minutes: Barbell Complex of Power Clean/Front Squat/Lunge Left and Right/Push Press/Back Squat/Push Press  (Start at 65# and increase in 10# increments every cycle you complete)
4. 10 Minutes: Punching and kicking to a smooth tree or striking post as is comfortable. (This should not hurt. If it hurts, you're hitting too hard. Wrap your hands!)
5. 15 Minutes "Playing": Climb Trees or Rock Wall
6. 30 Minutes Martial Arts: Practice as many types of kicks as possible
7. Walk 1 Mile

Version 5

1. 8 Sets of 200 Meter Sprints (2 Minutes Rest in Between)
2. 30 Minutes: 15 Minutes Hedgeclippers, 15 Minutes Hand Pruning
3. 15 Minutes: Heavy Log/Rock Lifts (As Heavy As Possible. Lift in various ways. Try to lift weights overhead. Throw Log or Rock on 10th lift.)
4. 10 Minutes: Alternate Double Roundhouse Kicks to Heavy Bag 
5. 15 Minutes "Playing": AMRAP- 20 Box Jumps to a 24" Box, 5 Handstand Push-ups, and 5 Muscle-ups OR 15 Pull-ups and 15 Dips
6. 30 Minutes Martial Arts: Practice combinations in chest-deep water.
7. Walk 1 Mile

Version 6

1. 8 Sets of 100 Meter Sprint/100 Meter Jog
2. 30 Minutes: Woodchopping w/Ax- Side Swings Left for 1 Minute, Side Swings Right for 1 Minute x 15 Rounds
3. 15 Minutes: Ground to Overhead (Start at 65# and increase in 10# increments every 5 reps. Rest as needed.)
4. 10 Minutes: Light knuckle and foot taps to striking post or very smooth tree. Very, very light.
5. 15 Minutes "Playing": AMRAP- 5 Back Squats @ 80% 1RM, 25 Meter Bear Crawl
6. 30 Minutes Martial Arts: 10 Minutes Head Movement, 10 Minutes Footwork, 10 Minutes Shadowboxing
7. Walk 1 Mile

Version 7

1. Run 1 Mile, as fast as possible
2. 30 Minutes: Downward Hatchet Swings- 1 Min Each Side x 15 Rounds
3. 15 Minutes: 50-150# Sandbag Lifts, as high as possible. Throw on 10th lift.
4. 10 Minutes: 3 Minutes Punching to Heavy Bag, 3 Minutes Kicking to Heavy Bag, 4 Minutes Light Tapping of knuckles and feet to striking post or very smooth tree.
5. 15 Minutes "Playing": AMRAP- Sets of Max Reps Push-ups, Sit-ups, Squats. Cycle through until time is up. 
6. 30 Minutes Martial Arts: AMRAP- 10 Jabs Each Side, 10 Lead Side Kicks Each Side
7. Walk 1 Mile

Version 8

1. Run 1 Mile on Hilly Terrain
2. 30 Minutes: Downward Swings w/Ax 
3. 15 Minutes: Deadlift, increasingly heavier. Start at @ 30% 1 RM. Add weight after every rep.
4. 10 Minutes: 5 Minutes Punching to Heavy Bag, 5 Minutes Kicking to Heavy Bag
5. 15 Minutes "Playing": Practice rolling around in different ways.
6. 30 Minutes Martial Arts: Shadowboxing
7. Walk 1 Mile

Version 9

1. 4 Sets of 400 Meter Sprints (2 Min Rest Between Sets)
2. 30 Minutes: Side Sawing with Handsaw- 1 Min Left, 1 Min Right x 15 Rounds
3. 15 Minutes: Power Clean and Strict OHP, increasingly heavier. Start at 45#. Increase after every rep.
4. 10 Minutes: Punching and kicking to a smooth tree or striking post as is comfortable. (This should not hurt. If it hurts, you're hitting too hard. Wrap your hands!)
5. 15 Minutes "Playing": Practice jumping over objects. Start small and be safe.
6. 30 Minutes Martial Arts: 15 Minutes Hook Punches, 15 Minutes Hook Kicks
7. Walk 1 Mile

Version 10

1. 100 Meter Sprint/200 Meter Sprint/300 Meter Sprint/400 Meter Sprint (Rest 2 Min Between Sets)
2. 30 Minutes: Hedgeclippers 
3. 15 Minutes: Power Clean and Front Squat, increasingly heavier. Start at 65#. Increase after every rep.
4. 10 Minutes: Favorite combinations to Heavy Bag
5. 15 Minutes "Playing": Burpee Broad Jump for Distance
6. 30 Minutes Martial Arts: 10 Minutes Heavy Bag Throwing, 10 Minutes Throwing Practice against a Tree, 10 Minutes Practicing Submissions on Tree Limbs
7. Walk 1 Mile

One-Punch Man Training Program- Week 39

Week 38 is here!

Day 267

1. 100 Knuckle Push-ups
2. 100 Sit-ups w/3 Punches at the Top
3. 100 Squats w/3 Punches at the Top
4. 10 km Running w/100 Punches over the Course of the Run

--Complete in as few sets possible

Day 268

1. 5 x 9 Push-ups @ Last Week's Weight
2. 5 x 9 Sit-ups @ Last Week's Weight
3. 5 x 9 Squats @ Last Week's Weight
4. 55 Push-ups
5. 55 Sit-ups
6. 55 Squats

--Complete Final Sets of Calisthenics in as few sets as possible, then

10 km Running on Hilly Terrain

Day 269

1. 10 Renegade Push-ups w/20# DBs (Perform a push-up with a dumbbell in each hand. Keep your feet a little wider than shoulder-width and row one of the dumbbells, pulling the weight up beside your chest by thinking of your elbow being pulled back. Complete on the other side to finish the rep. Each rep is Push-up/Row/Row.)
2. 10 Sit-ups w/Glute Bridge
3. 10 Squats w/2.5# DBs Side Lateral Isometric Hold (Squat, with your arms out to your side, parallel to the ground.)
4. 1000 Meter Run

--10 Rounds

<<MONSTER EVENT- 500 Tinymen have attacked the city. Your job is to blast them all away with ONE PUNCH!

1. 10 Full-Power Punches Right on Heavy Bag (Full-Power means you're focused on throwing the hardest punch you can on every strike. Rest between punches for a few seconds if you need in order to make sure that you can hit hard again. At least wear hand wraps, if not gloves. Even Saitama wears gloves most of the time.)
2. 10 Full-Power Punches Left

--25 Rounds>>

Day 270

1. 100 Meter Sprint
2. 20 Push-ups
3. 100 Meter Jog
4. 200 Meter Sprint
5. 20 Sit-ups
6. 200 Meter Jog
7. 400 Meter Sprint
8. 20 Squats
9. 400 Meter Jog

--Complete as fast as possible, then

1. 80 YTW Push-ups w/2.5# Wrist Weights
2. 80 Sit-ups to Ceiling Reach w/2.5# Wrist Weights
3. 80 Squats to Side Leg Raise w/2.5# Ankle Weights (40/side)
4. 8600 Meter Run 

Day 271

1. 5 Push-ups w/90#
2. 5 Sit-ups w/90#
3. 5 Squats w/90#
4. 500 Meter Run w/35# Vest

--20 Rounds

Day 272

1. 100 Wide Push-ups
2. 100 Wide-Leg Sit-ups
3. 100 Sumo Squats
4. 10 km Running at Easy Pace

--Complete in as few sets as possible

<<HERO EVENT- Giant stones have fallen from a cliff and trapped a bunch of hikers in a cave. Remove the stones to save them!

1. 1 Deadlift at 70% 1 RM
2. 10 Meter Sled Push or Pull w/300#
3. 1 Deadlift at 80% 1 RM
4. 10 Full Power Punches to Heavy Bag
5. 1 Deadlift at 90% 1 RM
6. 10 Big Tire Flips

--5 Rounds>>

Day 273

Same as Day 209 on Week 29.

Goku's Training Program- Introduction and Overview

About a year ago, we released Goku's Training Program in PDF or Google Docs version. Many people have emailed to receive this program and we've gotten a great response from it in general. Now, however, it has dawned on me (duh) to just post the program in pieces to the blog so that you can just read it here!

Goku trained his ass off to get here.
So will you.

But there's something else!! I'm going to start posting it with greater detail than the original program possessed, so that those following it will have greater understanding of the programming. Below is an overview of the general programming. It's going to be similar to the One-Punch Man Training Program, but without the need for weekly updates.  The program is very, very long, but we will be breaking it down into sections for you to use as needed. At the beginning, it will follow relatively close to the Dragon Ball timeline, but will diverge later on for the sake of not doing the same thing for years on end. Also, addition of weighted clothing will be addressed in the program proper and not in the introduction.

You should be using the Real Anime Training Warm-up and Stretching Routine for all of this program. There's nothing wrong with running through the Stretching Routine a couple of time a day, either.

Rest weeks should be filled with walking, stretching, and doing activities that you enjoy, like hiking or playing a game of basketball or something along those lines. It won't be as difficult as your normal training, but it keeps you active and won't have you killing the same movements all the time. If a day has an "OR" in between two workouts, it means that one week you will do the first listed workout and the next week you will do the next listed workout.

Phase 1: Goku’s Early Training (2 Months)

• Do this workout 4 times a week .
• On your off days, go for a walk and stretch. (All non-training days for the rest of the program)

Phase 2: Roshi’s Training (2 Months)

• Do this workout MWF
• “Goku’s Early Training” on Tuesday and Saturday

Transition: Rest One Week

Phase 3: The Turtle Hermit’s Training (4 Months)

• Do this workout MWF
• “Goku’s Early Training” on Tuesday and Saturday

Transition: Rest One Week

Phase 4: The Turtle Hermit’s Training, Revisited (4 Months)

• Do this workout MWF and Saturday
• "Goku’s Early Training" on Tuesday OR Thursday

Transition (a): Rest One Week
Transition (b): “Korin’s Training” every day for a week.

Phase 5: Travel the World with Goku (5 Months)

• “Run, Swim, Climb” MWF
• “The Turtle Hermit’s Training” on Tuesday
• "Korin's Training" on Thursday
• “Goku’s Early Training” on Saturday

Transition: Rest One Week

Phase 6: Travel the World with Goku, Remix (6 Months)

• “Find the Dragon Balls” MWF
• “The Turtle Hermit’s Training” on Tuesday
• "Korin's Training" on Thursday
• “Goku’s Early Training” on Saturday

Transition: Rest One Week

Phase 7: Repeat "Travel the World with Goku, Remix" (including Transition) 4 times. (2 Years Total)

Transition: Rest One Additional Week

Phase 8: Kami’s Training (6 Months)

• Monday: “Turtle Hermit’s Training” and Meditate
• Tuesday: “Goku’s Early Training” and Sparring
• Wednesday: “Korin’s Training” and Meditate
• Thursday: “Find the Dragon Balls”
• Friday: “Turtle Hermit’s Training” OR “Goku’s Early Training”
• Saturday: Meditate and Spar
• Sunday: Meditate and Walk

Transition: Rest Two Weeks

Phase 9: Goku's Peace Time Training ( 6 Months)

• Monday: “Turtle Hermit’s Training” and Meditate
• Tuesday: “Goku’s Early Training” and Sparring
• Wednesday: “Korin’s Training” and Meditate
• Thursday: “Find the Dragon Balls”
• Friday: Alternate weeks of "Turtle Hermit's Training" and “Goku’s Early Training”
• Saturday: Choice of any previous workout
• Sunday: Meditate and Walk

Transition: Rest One Week

(Note: We will be skipping the running on Snake Way for the sake of the program.)

Phase 10: King Kai’s Training (3 Months)

• Do this workout MWF
• Choose from one of the previous workouts Tuesday and Thursday
• Saturday, do "The North Kaio-sama's Training"
• Meditate every day

Transition (a): Rest One Week

Transition (b): Goku’s Gravity Room Workout MWF and 100Gs Add-on Tues, Thurs, and Sat

Phase 11: Goku Trains in Space (3 Months)

• Monday: “Goku’s Gravity Room Workout” and Meditate
• Tuesday: “Turtle Hermit’s Training” and Meditate
• Wednesday: “Goku’s Early Training” and Meditate
• Thursday: “Korin’s Training” OR "The North Kaio-sama's Training" and Meditate
• Friday: “Find the Dragon Balls” and Meditate
• Saturday: “Gokus Gravity Room Workout w/100Gs Add-on” and Meditate
• Sunday: Meditate, Walk, and Stretch

Transition: Rest One Week

Phase 12: Training for the Androids (6 Months)

• Monday: “The Super Saiyan Workout” and Meditate
• Tuesday: “Turtle Hermit’s Training” and Meditate
• Wednesday: “Goku’s Early Training,” Meditate, and Spar
• Thursday: “Korin’s Training” OR "The North Kaio-sama's Training" and Meditate
• Friday: “Find the Dragon Balls” and Meditate
• Saturday: “Goku’s Gravity Room Workout w/100Gs Add-on” and Meditate
• Sunday: Meditate, Walk, and Stretch

Transition: Rest Two Weeks

Phase 13: Repeat Training for the Androids and above Transition period 4 more times. (2 Years)

Transition: Rest Two Weeks

Phase 14: Room of Spirit and Time (6 Months)

• Monday: “The Super Saiyan Workout,” Meditate, and Spar
• Tuesday: “Turtle Hermit’s Training,” Meditate, and Spar
• Wednesday: “Goku’s Early Training,” Meditate, and Spar
• Thursday: “Korin’s Training” OR "The North Kaio-sama's Training" and Meditate, and Spar
• Friday: “Find the Dragon Balls,” Meditate, and Spar
• Saturday: “Goku’s Gravity Room Workout w/100Gs Add-on,” Meditate, and Spar
• Sunday: Meditate, Walk, Stretch

Transition: Rest Two Weeks

Phase 15: Goku's Training in Other World (6 Months)

• Monday: “The Super Saiyan Workout,” Meditate, and Spar
• Tuesday: “Turtle Hermit’s Training,” Meditate, and Spar
• Wednesday: “Goku’s Early Training,” Meditate, and Spar
• Thursday: “Korin’s Training” OR "The North Kaio-sama's Training" and Meditate, and Spar
• Friday: “Find the Dragon Balls,” Meditate, and Spar
• Saturday: “Goku’s Gravity Room Workout w/100Gs Add-on,” OR "Goku's Leg Day with King Kai," Meditate, and Spar
• Sunday: Meditate, Walk, Stretch

Transition: Rest Two Weeks

Phase 16: Goku's Godly Training (6 Month)

• Monday: “The Super Saiyan Workout,” AND "Goku and Vegeta's Training with Whis: Walk Around the World", and Meditate
• Tuesday: “Turtle Hermit’s Training,” AND "GVTW: Bodyweight Training," and Meditate
• Wednesday: “Goku’s Early Training,” AND "GVTW: Yard Work and Chores," Meditate
• Thursday: “Korin’s Training” OR "The North Kaio-sama's Training" and Meditate, and Spar
• Friday: “Find the Dragon Balls,” AND "GVTW: Sparring," and Meditate
• Saturday: “Goku’s Gravity Room Workout w/100Gs Add-on,” OR "Goku's Leg Day with King Kai," Meditate, and Spar
• Sunday: Meditate, Walk, Stretch

For training beyond this, you have two options: begin to use the Gravity Room Method (read the WHOLE POST) utilizing the following format, which is slightly different from the normal programming or use the Gravity Room Method 2.0. Do not use the 10-Minute MetCon List, because you'll already be doing your MetCons with the previous workouts.

Gravity Room Method Version

Week 1

• Monday: "The Gravity Room Method: Lifting" AND “The Super Saiyan Workout,” and Meditate
• Tuesday: “Turtle Hermit’s Training,” AND "Goku and Vegeta's Training with Whis: Walk Around the World" and Meditate
• Wednesday: "The Gravity Room Method: Lifting" AND “Goku’s Early Training,” and Meditate
• Thursday: “Korin’s Training” and Meditate
• Friday: “Find the Dragon Balls,” AND "GVTW: Sparring," and Meditate
• Saturday: “Goku’s Gravity Room Workout w/100Gs Add-on,” OR "Goku's Leg Day with King Kai," and Meditate
• Sunday: "GVTW: Yard Work and Chores," Meditate, Walk, Stretch

Week 2

• Monday: "The Gravity Room Method: Lifting" AND "GVTW: Bodyweight Training," and Meditate
• Tuesday: “Turtle Hermit’s Training,” AND "Goku and Vegeta's Training with Whis: Walk Around the World" and Meditate
• Wednesday: “Goku’s Early Training,” and Meditate
• Thursday: "The Gravity Room Method: Lifting" AND "The North Kaio-sama's Training" and Meditate
• Friday: “Find the Dragon Balls,” AND "GVTW: Sparring," and Meditate
• Saturday: “Goku’s Gravity Room Workout w/100Gs Add-on,” OR "Goku's Leg Day with King Kai," Meditate
• Sunday: "GVTW: Yard Work and Chores," Meditate, Walk, Stretch

Gravity Room Method 2.0 Version

Week 1

• Monday: GR Method 2.0- Back Squat and Sit-ups AND “The Super Saiyan Workout,” and Meditate
• Tuesday: GR Method 2.0- Pull-ups and Good Mornings AND “Turtle Hermit’s Training,”
• Wednesday: GR Method 2.0- OH Squat and Phase 2 Workout AND “Goku’s Early Training,” and Meditate
• Thursday: GR Method 2.0- Bench Press and Side Bends AND “Korin’s Training” and Meditate
• Friday: GR Method 2.0- Deadlifts and Hyperextensions AND “Find the Dragon Balls,” and Meditate
• Saturday: “Goku’s Gravity Room Workout w/100Gs Add-on,” OR "Goku's Leg Day with King Kai," and Meditate
• Sunday: "GVTW: Yard Work and Chores," Meditate, Walk, Stretch

Week 2

• Monday: GR Method 2.0- Front Squat and Sit-ups AND "GVTW: Bodyweight Training," and Meditate
• Tuesday: GR Method 2.0- Chin-ups and Good Mornings AND "Goku and Vegeta's Training with Whis: Walk Around the World" and Meditate
• Wednesday: GR Method 2.0- OH Squats and Phase 2 Workout AND “Goku’s Early Training,” and Meditate
• Thursday: GR Method 2.0- OHP and Side Bends AND "The North Kaio-sama's Training" and Meditate
• Friday: GR Method 2.0- Pendlay Row and Hyperextensions AND "GVTW: Sparring," and Meditate
• Saturday: “Goku’s Gravity Room Workout w/100Gs Add-on,” OR "Goku's Leg Day with King Kai," Meditate
• Sunday: "GVTW: Yard Work and Chores," Meditate, Walk, Stretch

This is a long and tough program, but if you take your time and follow the entire thing, you'll get through it safely and with insane fitness. REMEMBER, this is just the overview and not the program proper, so please don't just start it without looking at the actual programming and definitely DO NOT just start in the middle, because you absolutely will injure yourself.