One-Punch Man Training Program- Week 4

Continuation of the OPM Training Program from Week 3.

Day 22-

1. 100 Push-ups (When you fail doing normal push-ups, immediately move to knee push-ups. When you fail at knee push-ups, immediately move to counter push-ups.)
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--Finish in as few sets as possible

Day 23-

1. 20 Hindu Push-ups
2. 20 Med Ball Toss Sit-ups @ 4# (Toss up at the top of the sit-up and catch it before laying back down.)
3. 20 Hindu Squats
4. 2 km Running

--5 Rounds

Day 24-

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

--Finish in as few sets as possible

<<HERO EVENT- Flip wrecked cars right-side up and push them to the side of the road.

1. Flip a 300# tire
2. 25 Meter Push/Pull Sled @ 300#  

--5 Rounds>>

Day 25-

1. 5 Plyo Push-ups
2. 5 Sit-ups
3. 5 Jump Squats
4. 100 Meter Sprint
5. 400 Meter Recovery Jog

--20 Rounds

Day 26-

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

--Finish in as few sets as possible

<<HERO EVENT-  Crank the motors of generators for people who have lost power.

• Throughout the day perform 100 Dumbbell Bent Over Rows on each side with 25#>>

Day 27-

5 km Running, then

1. 10 Push-ups w/10#
2. 10 Sit-ups w/10#
3. 10 Squats w/10#

--10 Rounds of Calisthenics, then

5 km Running

Day 28-

Same as Day 7 from Week 1.

SMASH Workout Get Ripped like Little Mac, Jump Rope | Tough Like The Too...

Get ready to burn some fat with one of my favorite exercises of all time as JaxBlade takes us through some great coaching queues for skipping rope!







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

One-Punch Man Training Program- Week 3

This is a continuation of the OPM Training Program. You can find the 2nd Week here.

Day 15-

1. 5 km Running
2. 100 Push-ups
3. 100 Sit-ups
4. 100 Squats
5. 5 km Running

--in as few sets as possible.

<<HERO EVENT- Carry an old lady's grocery's home!

1. 1600 Meter Farmer's Carry w/30# DBs
2. Climb 20 Steps w/30# DBs in hands>> 

Day 16-

1. 1 km Running
2. 40 Push-ups
3. 40 Sit-ups
4. 40 Squats
5. 2 km Running
6. 30 Push-ups
7. 30 Sit-ups
8. 30 Squats
9. 3 km Running
10. 20 Push-ups
11. 20 Sit-ups
12. 20 Squats
13. 4 km Running
14. 10 Push-ups
15. 10 Sit-ups
16. 10 Squats

Day 17-

5 km Running, then

1. 10 Wide Push-ups
2. 10 Butterfly Sit-ups
3. 10 Sumo Squats
4. 500 Meter Run

--10 Rounds

<<MONSTER EVENT- 

1. 5 Minutes Shadowboxing or Heavy Bagwork
2. 20 Medicine Ball Slams w/20# Med Ball
3. 3 Minutes Shadowboxing or Heavy Bagwork
4. 20 Medicine Ball Slams w/20# Med Ball
5. 1 Minute Shadowboxing or Heavy Bagwork>>

Day 18-

1. 100 Meter Sprint
2. 100 Meter Backpeddle
3. 100 Meter Side Shuffle (Left)
4. 100 Meter Side Shuffle (Right)
5. 100 Meter Jog
6. 5 Plyo Push-ups
7. 5 Sit-ups
8. 5 Jump Squats

--20 Rounds

Day 19-

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

--in as few sets as possible

<<HERO EVENT-  Save an injured construction worker from broken scaffolding.

1. Climb 100 Total Feet of Rope or Rock Wall OR do 25 Pull-ups
2. Hold a Deadlift in the top position w/135-225# for MAX Time 

The deadlift hold mimics lowering the man down by a rope to the bottom.>>

Day 20-

5 km Running, then

1. 5 Push-ups w/10#
2. 5 Push-ups w/10#
3. 5 Squats w/10#

--20 Rounds of Calisthenics, then

5 km Running

Day 21-

Same as Day 7 from Week 1

One-Punch Man Training Program- Week 2

This is the continuation of the One-Punch Man Training Program. You can find the first week here.  This week introduces "Monster Events" and "Hero Events," where you will have to perform tasks that a hero would perform to save the day. At this point, Saitama did not have the ability to OHKO bad guys, so those problems would be serious things for him to deal with at this stage in his training.


Day 8-

1. 100 Push-ups (At whatever number you fail, immediately switch to knee push-ups. When you fail there, immediately switch to counter push-ups. Finish your push-ups here in as few sets as possible.)
2. 100 Sit-ups
3. 100 Squats 
4. 10 km Running at Easy Pace 

--Complete in as few sets as possible

<<HERO EVENT- Save a child from fallen rubble!

1. Deadlift a total of 5,000# in whatever number of sets, reps, or weights. (For example, you could do a 200# Deadlift for 25 total reps, spread out between 5 sets OR you could Deadlift 250# for 20 total reps)
2. Carry 50# Sandbag for 400 Meters (imitating carrying the child to safety)>>

Day 9- 

1. 5 km Running, then 

• 10 Push-ups w/5# (Vest or Backpack)
• 10 Sit-ups w/5# (Dumbell or Plate)
• 10 Squats w/5# (Dumbbell or Vest)

--10 Rounds of Calisthenics, then

2. 5 km Running

Day 10-

1. 100 Diamond Push-ups
2. 100 Straight-Leg Sit-ups
3. 100 Close Stance Squats
4. 10 km Running

--Complete in as few sets as possible

Day 11-

1. 10 Diamond Push-ups
2. 10 Sit-ups w/15#
3. 10 Close Stance Squats
4. 20 Close Push-ups
5. 20 Sit-ups w/10#
6. 20 Hindu Squats
7. 30 Push-ups
8. 30 Sit-ups w/5#
9. 30 Squats
10. 40 Wide Push-ups
11. 40 Sit-ups
12. 40 Sumo Squats
13. 10 km Running at Easy Pace

<<MONSTER EVENT-  10 Minutes Shadowboxing or Heavy Bag Work >>

Day 12-

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

--Complete in as few sets as possible

Day 13-

1. 400 Meter Run x 5 as fast as possible, 1 Minute Rest Between Sets
2. 30 Push-ups/Sit-ups/Squats
3. 200 Meters x 5 as fast as possible, 1 Minute Rest Between Sets
4. 30 Push-ups/Sit-ups/Squats
5. 100 Meters x 5 as fast as possible, 1 Minute Rest Between Sets
6. 30 Push-ups/Sit-ups/Squats
7. 50 Meters x 5 as fast as possible, 30 Seconds Rest Between Sets
8. 10 Push-ups/Sit-ups/Squats
9. 25 Meters x 5 as fast as possible, 30 Seconds Rest Between Sets
10. 6125 Meters Running at Easy Pace

Day 14-

Same as Day 7 from Week 1.

The New Super Saiyan Workouts (Inspired by the Forms of Super Saiyan)

One Punch Man Workout Master Post

Saitama's Training (Video)
Superhero Registry Exam Workout

One-Punch Man Training Program

1. READ THIS BEFORE YOU START THE OPM TRAINING PROGRAM!
2. Preparation for the One Punch Man Training Program
3. Year One
4. Year Two
5. Year Three

Workouts will be added to this list as they are completed/I have time to add them. 

One-Punch Man Training Program- Week 1

This is the first week of the One-Punch Man Training Program. The purpose of this program is to take Saitama's simple training program of 100 Push-ups, 100 Sit-ups, 100 Squats and 10km of Running and apply it in a way to get the most out of the movements in terms of strength, endurance, and speed.

You shall gain the ultimate in simple, yet effective fitness with this program!!!!!!!!

In any case, here's Week 1 of the Program.

Day 1-

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

--Complete in the order listed, in as few sets as possible. Rest as necessary.

Day 2- 

1. 10 Push-ups
2. 10 Sit-ups
3. 10 Squats
4. 1 km Running

--10 Rounds, 2 Minutes Rest between Rounds

Day 3-

1. 100 Close-Grip Push-ups
2. 100 Butterfly Sit-ups
3. 100 Sumo Squats
4. 10 km Running 

--Complete in the order listed, in as few sets as possible. Rest as necessary.

Day 4-

1. 800 Meter Run
2. 200 Meter Backwards Run
3. 10 Wide Push-ups
4. 10 Sit-ups
5. 10 Hindu Squats

--10 Rounds, 2 Minutes Rest between Rounds

Day 5-

1. 5 km Running
2. 100 Push-ups
3. 100 Sit-ups
4. 100 Squats
5. 5 km Running

--Complete in the order listed, in as few sets as possible. Rest as necessary.

Day 6-

1. Sprint 200 Meters
2. 10 Hindu Push-ups
3. 10 Sit-ups w/Twist
4. 10 Close-Stance Squats
5. Jog 800 Meters

--10 Rounds, 2 Minutes Rest between Rounds

Day 7-

1. 5 Push-ups
2. 5 Sit-ups
3. 5 Squats

--20 Rounds, no rest between rounds. Rest 5 Minutes after 20 Rounds, then

1. Run 10 km at Easy Pace

If you have any questions about the above exercises, use the search function on the blog or ask a question in the comments. I will be posting this every week, building the program as we go. 

That's all for today! Until next time, good luck and train hard! If you enjoy this program, consider becoming a Patron!