One-Punch Man Training Program- Week 62

Week 61 is here!

Day 428

1. 100 T-Push-ups (50 per side) w/5# Wrist Weights
2. 100 Sit-ups w/45# Overhead
3. 100 Power Cleans to Front Squats w/65#
4. 10 km Running w/20# Weighted Vest

--Complete in as few sets as possible

Day 429

1. 100 One-Arm Push-ups Each Side
2. 100 V-Ups
3. 100 Pistols Each Side
4. 10 km Running w/20# Weighted Vest

--Complete in as few sets as possible

Day 430

1. 2500 Meter Run
2. 25 Push-ups @ 20% 1RM
3. 25 Sit-ups @ 20% 1RM
4. 25 Squats @ 20% 1RM

--4 Rounds

Day 431

1. 100 Hindu Push-ups (3 Second Hold at Start and End Position)
2. 100 Wide Leg Sit-ups
3. 100 Sumo Squats w/95#
4. 10 km Running

--Complete in as few sets as possible

Day 432

1. 50 Manmakers w/40# DBs
2. 100 Decline Sit-ups w/40# DB
3. 100 Thrusters w/40# DBs
4. 10 km Running on Hilly Terrain

--Complete in as few sets as possible

Day 433

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

--Complete in as few sets as possible

<<HERO EVENT- You witness a high-speed train fall off a cliff. You hook the last car of the train's hinge in your foot and begin to climb up the length of the special continuous railway.

1. 10 Pull-ups
2. 30 Ft Rope Climb (No feet)

--5 Rounds>>

Day 434

Same as Day 336 on Week 48.

One-Punch Man Training Program- Week 61

Week 60 is here!

Day 421

1. 100 Inchworm Push-ups
2. 100 Sit-ups to One Leg Glute Raise (50 per side)
3. 100 High Jump Squats
4. 10 km Running

--Complete in as few sets as possible

Day 422

1. 13 Push-ups @ 30% 1 RM
2. 13 Sit-ups @ 30% 1 RM
3. 13 Squats @ 30% 1 RM
4. 13 Push-ups @ 40% 1 RM
5. 13 Sit-ups @ 40% 1 RM
6. 13 Squats @ 40% 1 RM
7. 13 Push-ups @ 50% 1 RM
8. 13 Sit-ups @ 50% 1 RM
9. 13 Squats @ 50% 1 RM
10. 13 Push-ups @ 60% 1 RM
11. 13 Sit-ups @ 60% 1 RM
12. 13 Squats @ 60% 1 RM
13. 48 Push-ups
14. 48 Sit-ups
15. 48 Squats
16. 10 km Running at Easy Pace

--Complete Final Sets of Calisthenics in as few Sets as Possible

Day 423

1. 10 Renegade Push-ups w/50# DBs
2. 10 Hanging Sit-ups
3. 10 Overhead Squats w/95# Bar
4. 30 Renegade Push-ups w/30# DBs
5. 30 Decline Sit-ups (45 Degrees)
6. 30 Overhead Squats w/65# Bar
7. 60 Renegade Push-ups w/10# DBs
8. 60 Sit-ups w/10#
9. 60 Overhead Squats w/45# Bar
10. 10 km Running at Easy Pace

--Complete in as few sets as possible

Day 424

1. 1000 Meter Jog
2. 20 Push-ups
3. 20 Sit-ups
4. 20 Squats
5. 400 Meter Sprint
6. 15 Push-ups
7. 15 Sit-ups
8. 15 Squats
9. 800 Meter Run
10. 10 Push-ups
11. 10 Sit-ups
12. 10 Squats
13. 1600 Meter Run
14. 10 Push-ups
15. 10 Sit-ups 
16. 10 Squats
17. 800 Meter Run
18. 15 Push-ups
19. 15 Sit-ups
20. 15 Squats
21. 400 Meter Sprint
22. 20 Push-ups 
23. 20 Sit-ups
24. 20 Squats
25. 1000 Meter Jog
26. 10 One-Arm Push-ups Each Side
27. 10 Sprinter Sit-ups Each Side
28. 10 Pistol Squats Each Side
29. 4km Running, as fast as possible

Day 425

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

<<MONSTER EVENT- A Star Monster is flying around and blowing up lights and other things on the street. He's mad because of light pollution, but that shouldn't stop you from busting his bulb! Throw and punch things at him, leap, and, when you catch him, strike!!

1. 50# Slam Ball Overhead Toss
2. 5 Punches to Heavy Bag per Side
3. Jump as high as you can!

--AMRAP in 20 minute, then

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

Day 426
(While wearing a 20# Weighted Vest)

1. 1 Push-up
2. 1 Sit-ups
3. 1 Squat
4. 100 Meter Sprint

--100 Rounds

Day 427

Same as Day 336 on Week 48.

"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.