Friday, December 29, 2017

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: Year Three


  1. Week 105
  2. Week 106
  3. Week 107
  4. Week 108
  5. Week 109
  6. Week 110
  7. Week 111
  8. Week 112
  9. Week 113
  10. Week 114
  11. Week 115
  12. Week 116
  13. Week 117
  14. Week 118
  15. Week 119
  16. Week 120
  17. Week 121
  18. Week 122
  19. Week 123
  20. Week 124
  21. Week 125
  22. Week 126
  23. Week 127
  24. Week 128
  25. Week 129
  26. Week 130
  27. Week 131
  28. Week 132
  29. Week 133
  30. Week 134
  31. Week 135
  32. Week 136
  33. Week 137
  34. Week 138
  35. Week 139
  36. Week 140
  37. Week 141
  38. Week 142
  39. Week 143
  40. Week 144
  41. Week 145
  42. Week 146
  43. Week 147
  44. Week 148
  45. Week 149
  46. Week 150
  47. Week 151
  48. Week 152
  49. Week 153
  50. Week 154
  51. Week 155
  52. Week 156
  53. FINAL THREE DAYS OF TRAINING-- CHALLENGE

One-Punch Man Training Program- Week 105

Week 104 is here!

This is the beginning of the 3rd year of training in the OPM Training Program. This first week is a bit of deload/taper week, before ramping back up into higher intensity workouts.


Day 729 

  1. 100 YTW Push-ups w/10# Wrist Weights
  2. 100 Plate OH Sit-ups w/25# Plate and 10# Wrist Weights
  3. 100 Squats w/3 Band Pull-aparts and 10# Wrist Weights
  4. 10 km Running 
--Complete in as few sets as possible



Day 730

  1. 100 Hindu Push-ups
  2. 100 Straight Leg Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running at Easy Pace
--Complete in as few sets as possible



Day 731

  1. 100 Knuckle Push-ups
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats w/1 Good Morning at Top
  4. 10 km Running
--Complete in as few sets as possible



Day 732

  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 733

  1. 100 Renegade Push-ups w/20# DBs
  2. 100 Wide Leg Sit-ups
  3. 100 Sumo Squats
  4. 10 km Running
--Complete in as few sets as possible



Day 734

  1. 100 Wide Push-ups
  2. 100 Sit-ups to Glute Bridge
  3. 100 Squats
  4. 10 km Running
--Complete in as few sets as possible



Day 735

Same as Day 700 on Week 100.

Tuesday, December 26, 2017

One-Punch Man Training Program- Week 104

Week 103 is here!

Day 722

  1. 50 Renegade Push-ups w/35# DBs
  2. 50 Sit-ups to One-Leg Glute Bridge Each Side
  3. 50 Landing Gears w/20# DBs
  4. 5 km Running w/20# Vest
--2 Rounds



Day  723

  1. 100 YTW Push-ups w/10# Wrist Weights
  2. 100 Plate OH Sit-ups w/25# Plate and 10# Wrist Weights
  3. 100 OH Squats w/65# Barbell and 10# Wrist Weights
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 724

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Push-ups @ 90% 1 RM
  5. 10 Sit-ups @ 90% 1 RM
  6. 10 Squats @ 90% 1 RM
  7. 10 Push-ups @ 100% 1 RM
  8. 10 Sit-ups @ 100% 1 RM
  9. 10 Squats @ 100% 1 RM
  10. 10 Push-ups @ 110% 1 RM
  11. 10 Sit-ups @ 110% 1 RM
  12. 10 Squats @ 110% 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 725

  1. 10 Push-ups @ 15 Seconds Down, 15 Seconds Up
  2. 10 Sit-ups @ 15 Seconds Up, 15 Seconds Down
  3. 10 Squats @ 15 Seconds Down, 15 Seconds Up
  4. 1000 Meter Run w/25# Vest
  5. 90 Push-ups
  6. 90 Sit-ups
  7. 90 Squats
  8. 9 km Running at Easy Pace
--Complete in as few sets as possible



Day 726

  1. 100 Diamond Push-ups w/10# Vest
  2. 100 Diamond Sit-ups w/25# Plate OH
  3. 100 Close Stance Squats w/45# Barbell
  4. 10 km Running w/25# Vest
--Complete in as few sets as possible



Day 727

  1. 100 Push-ups
  2. 100 Sit-ups
  3. 100 Squats
  4. 10 km Running
--Complete in as few sets as possible



Day 728

Same as Day 700 on Week 100.

Monday, December 25, 2017

One-Punch Man Training Program- Week 103

Week 102 is here!


Day 715

  1. 50 Manmakers w/70# DBs
  2. 100 Decline Sit-ups w/70# DB
  3. 100 Thrusters w/70# DBs
  4. 10 km Running w/25# Vest
--Complete in as few sets as possible



Day 716

  1. 100 T-Push-ups (50 Each Side)
  2. 100 V-Ups
  3. 100 OH Squats w/65# Barbell
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 717

  1. 10 Push-ups @ 87.5% 1 RM
  2. 10 Sit-ups @ 87.5% 1 RM
  3. 10 Squats @ 87.5% 1 RM
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 718

  1. 100 Hindu Push-ups
  2. 100 Straight Leg Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 719

  1. 20 One-Arm Push-ups Each Side w/5# Vest
  2. 20 Sprinter Sit-ups Each Side w/2.5# Wrist and Ankle Weights
  3. 20 Pistols Each Side w/5# Vest
  4. 2 km Running w/20# Vest
--5 Rounds



Day 720

  1. 10 Rollout Push-ups to Deadlift w/275#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/275#
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 721

Same as Day 700 from Week 100.

Saturday, December 23, 2017

One-Punch Man Training Program- Week 102

Week 101 is here!

Day 708

  1. 40 Renegade Push-ups w/35# DBs
  2. 40 Sit-ups to One-Leg Glute Bridge
  3. 40 Landing Gears w/20# DBs
  4. 4 km Running w/20# Vest
  5. 35 Renegade Push-ups w/35# DBs
  6. 35 Sit-ups to One-Leg Glute Bridge
  7. 35 Landing Gears w/20# DBs
  8. 3500 Meter Run w/20# Vest
  9. 25 Renegade Push-ups w/35# DBs
  10. 25 Sit-ups to One-Leg Glute Bridge
  11. 25 Landing Gears w/20# DBs
  12. 2500 Meter Run w/20# Vest
--Complete in as few sets as possible



Day 709

  1. 100 Meter Jog
  2. 100 Meter Sprint
  3. 100 Clap Push-ups
  4. 100 Meter Jog
  5. 100 Meter Sprint
  6. 100 V-Ups
  7. 100 Meter Jog
  8. 100 Meter Sprint
  9. 100 High Jump Squats
  10. 100 Meter Jog
  11. 100 Meter Sprint
  12. 9200 Meter Run at Easy Pace
--Complete in as few sets as possible



Day 710

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Push-ups @ 87.5% 1 RM
  5. 10 Sit-ups @ 87.5% 1 RM
  6. 10 Squats @ 87.5% 1 RM
  7. 10 Push-ups @ 97.5% 1 RM
  8. 10 Sit-ups @ 97.5% 1 RM
  9. 10 Squats @ 97.5% 1 RM
  10. 10 Push-ups @ 107.5% 1 RM
  11. 10 Sit-ups @ 107.5% 1 RM
  12. 10 Squats @ 107.5% 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 711

  1. 10 Push-ups @ 10 Second Down, 10 Second Up
  2. 10 Sit-ups @ 10 Second Up, 10 Second Down
  3. 10 Squats @ 10 Second Down, 10 Second Up
  4. 1000 Meter Run
  5. 90 Push-ups 
  6. 90 Sit-ups
  7. 90 Squats
  8. 9 km Running at Easy Pace
--Complete in as few sets as possible



Day 712

  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 w/20# Vest
--10 Rounds



Day 713

  1. 10 Push-ups, then MAX Set of Pull-ups
  2. 400 Meter Run
  3. 10 Sit-ups, then MAX Set of Pull-ups
  4. 400 Meter Run
  5. 10 Squats, then MAX Set of Pull-ups
  6. 200 Meter Run
--10 Rounds



Day 714

Same as Day 700 from Week 100.

Thursday, December 21, 2017

One-Punch Man Training Program- Week 101

Week 100 is here!

Day 701

  1. 50 Manmakers w/70# DBs
  2. 100 Decline Sit-ups w/70# DB
  3. 100 Thrusters w/70# DBs
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 702

  1. 50 YTW Push-ups w/10# Wrist Weights
  2. 50 Plate OH Sit-ups w/25# Plate and 10# Wrist Weights
  3. 50 Squats w/3 Band Pullaparts at Top w/10# Wrist Weights
  4. 5 km Running w/20# Vest and 10# Wrist Weights
--2 Rounds



Day 703

  1. 10 Push-ups @ 85% 1 RM
  2. 10 Sit-ups @ 85% 1 RM
  3. 10 Squats @ 85% 1 RM
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 704

  1. 20 Fingertip Push-ups w/20# Vest
  2. 80 Knuckle Push-ups w/20# Vest
  3. 100 Wide Leg Sit-ups
  4. 100 Squats to Good Mornings w/20# Vest
  5. 10 km Running w/20# Vest, continuously punching
--Complete in as few sets as possible



Day 705

  1. 10 One-Arm Push-ups Each Side w/5# Vest 
  2. 10 Sprinter Sit-ups Each Side w/2.5# Wrist and Ankle Weights
  3. 10 Pistols w/5# Vest
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 706

  1. 10 Rollout Push-ups to Deadlift w/270#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/270#
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 707

Same as Day 700 from Week 100

Wednesday, December 20, 2017

Origin Story Master Post


  1. Episode 1: First Steps
  2. Episode 2: You Can Do This
  3. Episode 3: Hero of... Mulch?
  4. Episode 4: TAKEN
  5. Episode 5: Meet Lindsay
  6. Episode 6: Side Quests
  7. Episode 7: Self-Defeating Duffy
  8. Episode 8: Getting Serious Now
  9. Episode 9: Real Life Minigames!
  10. Episode 10: Crossover Couple
  11. Episode 11: Sick and Tired

Origin Story is a project where I'm taking John Duffy, a man with no background in fitness and who is horribly out of shape, and doing what is necessary to turn him into the hero his family, and the world, needs him to be.

What If Pilaf Got His Wish? | Whatever

Our new "What If" series, entitled "Whatever."  Check it out and let's hear what you have to say about it. If this does well, we'll expand the story into the rest of the series!



One-Punch Man Training Program- Week 100

Week 99 is here!

Day 694
  1. 25 Renegade Push-ups w/35# DBs
  2. 25 Sit-ups to One-Leg Glute Bridge Each Side
  3. 25 Landing Gears w/20# DBs
  4. 2500 Meter Run w/20# Vest
--4 Rounds


Day 695
  1. 100 Push-ups to 1 Mountain Climber Each Side
  2. 100 Sit-ups w/Twist
  3. 100 Close Stance Squats
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible


Day 696

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Push-ups @ 85% 1 RM
  5. 10 Sit-ups @ 85% 1 RM
  6. 10 Squats @ 85% 1 RM
  7. 10 Push-ups @ 95% 1 RM
  8. 10 Sit-ups @ 95% 1 RM
  9. 10 Squats @ 95% 1 RM
  10. 10 Push-ups @ 105% 1 RM
  11. 10 Sit-ups @ 105% 1 RM
  12. 10 Squats @ 105% 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 697
  1. 100 Push-ups to Superman Lift
  2. 100 Sit-ups to Glute Bridge
  3. 100 Prisoner Squats
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible


Day 698
  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. 400 Meter Jog
  7. 10 Fingertip Push-ups
  8. 10 Sit-ups
  9. 10 Jump Squats to Deadhang Pull-up
  10. 100 Meter Sled Sprint w/45#
--10 Rounds


Day 699
  1. 100 Diamond Push-ups, then 5 Minutes Bear Crawl
  2. 100 Diamond Sit-ups, then 3 Minutes Crab Walk
  3. 100 Close Stance Squats, then 1 Minute Handstand Walk
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible


Day 700
  1. 45 Push-ups 
  2. 45 Sit-ups
  3. 45 Squats
--2 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

Tuesday, December 19, 2017

One-Punch Man Training Program- Week 99

Week 98 is here!

Day 687

  1. 45 Manmakers w/70# DBs
  2. 90 Decline Sit-ups w/70# DB
  3. 90 Thrusters w/70# DBs
  4. 5 Manmakers w/70# DBs
  5. 10 Decline Sit-ups w/70# DB
  6. 10 Thrusters w/70# DBs
  7. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 688

  1. 100 Hindu Push-ups
  2. 100 Wide Leg Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 689

  1. 10 Push-ups @ 82.5%
  2. 10 Sit-ups @ 82.5%
  3. 10 Squats @ 82.5%
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 690

  1. 100 Meter Jog
  2. 100 Meter Sprint
  3. 100 Meter Backpeddle
  4. 100 Meter Sprint
  5. 200 Meter Jog
  6. 200 Meter Sprint
  7. 200 Meter Backpeddle
  8. 200 Meter Sprint
  9. 400 Meter Jog
  10. 400 Meter Sprint
  11. 400 Meter Backpeddle
  12. 400 Meter Sprint
  13. 100 Push-ups
  14. 100 Sit-ups
  15. 100 Squats
  16. 6800 Meter Run w/20# Vest
--Complete in as few sets as possible



Day 691

  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 Each Side
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 692

  1. 10 Rollout Push-ups to Deadlift w/265#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/265#
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 693

Same as Day 567 on Week 81.

Sunday, December 17, 2017

One-Punch Man Training Program- Week 98

Week 97 is here!

Day 680

  1. 50 Renegade Push-ups w/30# DBs
  2. 50 Sit-ups to One-Leg Glute Bridge Each Side
  3. 50 Landing Gears (Curl DB to Front Rack Position, Squat, Return Weight to Bottom of Curl Position) w/15# DBs
  4. 5 km Running w/20# Vest
--2 Rounds



Day 681

  1. 100 Spider-man Push-ups (50 Each Side)
  2. 100 V-Ups
  3. 100 Squats to Good Mornings
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 682

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Push-ups @ 82.5% 1 RM
  5. 10 Sit-ups @ 82.5% 1 RM
  6. 10 Squats @ 82.5% 1 RM
  7. 10 Push-ups @ 92.5% 1 RM
  8. 10 Sit-ups @ 92.5% 1 RM
  9. 10 Squats @ 92.5% 1 RM
  10. 10 Push-ups @ 102.5% 1 RM
  11. 10 Sit-ups @ 102.5% 1 RM
  12. 10 Squats @ 102.5% 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 683

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



Day 684

  1. 100 YTW Push-ups w/5# Wrist Weights
  2. 100 Sit-ups w/25# Plate OH w/5# Wrist Weight
  3. 100 OH Squats w/45# Bar w/5# Wrist Weights
  4. 10 km Running w/20# Vest and 5# Wrist Weights
--Complete in as few sets as possible



Day 685

  1. 10 Push-ups to 1 Handstand Push-up
  2. 10 Sit-ups to 1 Gymnastic Bridge Push-up
  3. 10 Jump Squats to 1 Deadhang Pull-up
  4. 1000 Meter Run w/20# Vest, continuously throwing punches
--10 Rounds



Day 686

Same as Day 567 on Week 81.

Saturday, December 16, 2017

One-Punch Man Training Program- Week 97

Week 96 is here!

Day 673    

  1. 40 Manmakers w/70# DBs
  2. 80 Decline Sit-ups w/70# DB
  3. 80 Thrusters w/70# DBs
  4. 10 Manmakers w/70# DBs
  5. 20 Decline Sit-ups w/70# DB
  6. 20 Thrusters w/70# DBs
  7. 10 km Running at Easy Pace
---Complete in as few sets as possible



Day 674

  1. 50 Fingertip Push-ups w/10# Vest
  2. 50 Knuckle Push-ups w/10# Vest
  3. 100 Sit-ups w/5 Punches at Top
  4. 100 Squats w/5 Punches at Top
  5. 10 km Running w/20# Vest 
--Complete in as few sets as possible

<<MONSTER EVENT- Down from below the surface of the earth, a giant worm has emerged. Every time you destroy a section of the worm and split it in half, it creates a new worm. Continue hitting the worm until you are able to harness enough power to completely obliterate it!
  1. 10 Minutes Heavy Bag 
  2. 50 Full Power Punches to Heavy Bag each side>>

Day 675 

  1. 10 Push-ups @ 80% 1 RM
  2. 10 Sit-ups @ 80% 1 RM
  3. 10 Squats @ 80% 1 RM
  4. 1000 Meter Running w/20# Vest
--10 Rounds



Day 676

  1. 100 YTW Push-ups w/5# Wrist Weights
  2. 100 Plate OH Sit-ups w/25# Plate and 5# Wrist Weights
  3. 100 Squats w/3 Band Pull-aparts w/5# Wrist Weights at Top
  4. 10 km Running w/20# Vest and 5# Wrist Weights
--Complete in as few sets as possible



Day 677

  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/20# Vest
--Complete in as few sets as possible



Day 678

  1. 10 Rollout Push-ups to Deadlift w/260#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/260#
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 679

Same as Day 567 on Week 81.

Wednesday, November 29, 2017

One-Punch Man Training Program- Week 96

Week 95 is here!

Day 666 

  1. 100 Renegade Push-ups w/25# DBs
  2. 100 Wide Leg Sit-ups w/3 Second Split Stretch at Top
  3. 100 Squats w/3 Band Pull-aparts at Top
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 667

  1. 100 Ring Push-ups
  2. 100 V-Ups
  3. 100 Jump Squats to Deadhang Pull-up
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 668

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Push-ups @ 80% 1 RM
  5. 10 Sit-ups @ 80% 1 RM
  6. 10 Squats @ 80% 1 RM
  7. 10 Push-ups @ 90% 1 RM
  8. 10 Sit-ups @ 90% 1 RM
  9. 10 Squats @ 90% 1 RM
  10. 10 Push-ups @ 100% 1 RM
  11. 10 Sit-ups @ 100% 1 RM
  12. 10 Squats @ 100% 1 RM (100% of your 1 RM from the last time you tested it many weeks ago. Your actual 1 RM will be much higher now, but we're not operating off that number for this.)
  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 669

  1. 100 Push-ups w/Shoulder Tap Each Side w/5# Wrist Weights
  2. 100 Sit-ups w/25# Plate OH w/5# Wrist Weights
  3. 100 Prisoner Squats w/5# Wrist Weights
  4. 10 km Running w/20# Vest and 5# Wrist Weights
--Complete in as few sets as possible



Day 670

  1. 10 Push-up, then 25 Meter Bear Crawl
  2. 10 Sit-ups, then 25 Meter Crab Walk
  3. 10 Squats, then 25 Meter Handstand Walk (complete distance, even if you fall)
  4. 100 Meter Sprint
  5. 200 Meter Backpeddle
  6. 400 Meter Jog
  7. 200 Meter Backpeddle
  8. 100 Meter Sprint
--10 Rounds



Day 671

  1. 100 Hindu Push-ups
  2. 100 Straight Leg Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 672

Same as Day 567 on Week 81.

Thursday, November 23, 2017

One-Punch Man Training Program- Week 95

Week 94 is here!

Day 659

  1. 35 Manmakers w/70# DBs
  2. 70 Decline Sit-ups w/70# DB
  3. 70 Thrusters w/70# DBs
  4. 15 Manmakers w/70# DBs
  5. 30 Decline Sit-ups w/70# DB
  6. 30 Thrusters w/70# DBs
  7. 10 km Running at Easy Pace
--Complete in as few sets as possible



Day 660

  1. 50 Knuckle Push-up w/10# Vest
  2. 50 Sit-ups w/5 Punches at Top
  3. 50 Squats to Good Morning w/10# Vest
  4. 5 km Running w/20# Vest
--2 Rounds



Day 661

  1. 10 Push-ups @ 77.5% 1 RM
  2. 10 Sit-ups @ 77.5% 1 RM
  3. 10 Squats @ 77.5% 1 RM
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 662

  1. 100 Fingertip Push-ups
  2. 100 Sit-ups to Glute Bridge
  3. 100 OH Squats w/Dowel 
  4. 10 km Running w/20# Vest
--Complete in as few rounds as possible

<<HERO EVENT-- A local shelter needs firewood. Chop trees and split wood for the needy!
  1. Side Chopping- 10 Minutes Each Side
  2. Downward Chopping- 10 Minutes
  3. Split Logs- 10 Minutes>>

Day 663

  1. 10 One-Arm Hindu Push-ups Each Side
  2. 90 Hindu Push-ups
  3. 100 Wide Leg Sit-ups
  4. 10 One-Leg Hindu Squats
  5. 90 Hindu Squats
  6. 10 km Running w/20# Vest
--Complete in as few rounds as possible 



Day 664

  1. 10 Rollout Push-ups to Deadlift w/255#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/255#
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 665

Same as Day 567 on Week 81.

Wednesday, November 15, 2017

One-Punch Man Training Program- Week 94

Week 93 is here!

Day 652

  1. 10 Push-ups, then Max Distance Handstand Walk
  2. 10 Sit-ups, then Max Distance Crab Walk
  3. 10 Broad Jump Squats
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 653

  1. 100 T-Push-ups w/5# Wrist Weights
  2. 100 Sit-ups to Glute Bridge
  3. 100 Squats w/5# Wrist Weights w/3 Band Pull-aparts at Top
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 654

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Push-ups @ 77.5% 1 RM
  5. 10 Sit-ups @ 77.5% 1 RM
  6. 10 Squats @ 77.5% 1 RM
  7. 10 Push-ups @ 87.5% 1 RM
  8. 10 Sit-ups @ 87.5% 1 RM
  9. 10 Squats @ 87.5% 1 RM
  10. 10 Push-ups @ 97.5% 1 RM
  11. 10 Sit-ups @ 97.5% 1 RM
  12. 10 Squats @ 97.5% 1 RM
  13. 60 Push-ups
  14. 60 Sit-ups
  15. 60 Squats
  16. 10 km Running Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible



Day 655

  1. 100 Push-ups w/1 Mountain Climber each side
  2. 100 Straight Leg Sit-ups 
  3. 100 Squats to Good Morning
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 656

  1. 100 Wide Push-ups
  2. 100 Wide Leg Sit-ups
  3. 100 Sumo Squats
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 657

  1. 100 One-Armed Push-ups each side
  2. 100 Sprinter Sit-ups each side
  3. 100 Pistols each side
  4. 10 km Running w/20# Vest on Hilly Terrain
--Complete in as few sets as possible



Day 658

Same as Day 567 on Week 81.

Monday, November 13, 2017

One-Punch Man Training Program- Week 93

Week 92 is here!

Day 645

  1. 25 Manmakers w/70#
  2. 50 Decline Sit-ups w/70#
  3. 50 Thrusters w/70#
--2 Rounds, then

10 km Running at Easy Pace



Day 646

  1. 100 Hindu Push-ups
  2. 100 Wide Leg Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running
--Complete in as few sets as possible 



Day 647

  1. 10 Push-ups @ 75% 1 RM
  2. 10 Sit-ups @ 75% 1 RM
  3. 10 Squats @ 75% 1 RM
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 648

  1. 100 Knuckle Push-ups
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats to Good Morning
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible


<<HERO EVENT- A Giant Floating Sky Jellyfish has attacked the city. Climb up the tentacles and smash the enemy!
  1. Climb 200 Feet of Rope Total
  2. 1 Full Power Punch to Heavy Bag Each Side>>



Day 649

  1. 100 Fingertip Push-ups
  2. 100 Sit-ups to Glute Bridge
  3. 100 Close Stance Squats
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 650

  1. 10 Rollout Push-ups to Deadlift w/250#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/250#
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 651

Same as Day 567 on Week 81.

Meet Lindsay | Origin Story | Episode 5

A new warrior steps onto the scene to find out if they can become much more than they ever thought possible!







If you're not sure what's going on, be sure to check out the previous episodes!

TAKEN | Origin Story | Episode 4

The first of many adventures undertaken by my newest disciple! A journey to the ancient and distant land... of Nashville!





Stay tuned for even more shenanigans!

Friday, November 3, 2017

Hero of...Mulch? | Origin Story | Episode 3

In this episode of Origin Story, we learn of Duffy's heroic aspirations and we learn more about how to manage our diet in a world of hidden calories! Be careful, it's dangerous out there!




Stay with us during our journey! There's a lot ahead!

One-Punch Man Training Program- Week 92

Week 91 is here!

Day 638
  1. 100 Diamond Push-ups
  2. 100 Diamond Sit-ups
  3. 100 Close Stance Squats
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible

<<MONSTER EVENT-- A Giant Clam Monster has burrowed into the ground and is causing earthquakes. Dig him up and smash him!
  1. 3 Minutes Maddox/Pick Swings
  2. 3 Minutes Shoveling 
--5 Rounds, then
  1. 1 Full Power Punch to Heavy Bag Each Side>>

Day 639

  1. 100 Hindu Push-ups
  2. 100 Straight Leg Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running w/20# Vest on Hilly Terrain
--Complete in as few sets as possible


Day 640

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Push-ups @ 75% 1 RM
  5. 10 Sit-ups @ 75% 1 RM
  6. 10 Squats @ 75% 1 RM
  7. 10 Push-ups @ 85% 1 RM
  8. 10 Sit-ups @ 85% 1 RM
  9. 10 Squats @ 85% 1 RM
  10. 10 Push-ups @ 95% 1 RM
  11. 10 Sit-ups @ 95% 1 RM
  12. 10 Squats @ 95% 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 641

  1. 100 Renegade Push-ups w/20# DBs
  2. 100 Wide Leg Sit-ups
  3. 100 Sumo Squats
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible


Day 642

  1. 100 Knuckle Push-ups
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats w/1 Roundhouse Kick (50 Each Side)
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible


Day 643

  1. 10 Fingertip Push-ups
  2. 10 Decline Sit-ups
  3. 10 High Jump Squats
  4. 1000 Meter Run w/20# Vest
--10 Rounds


Day 644

Same as 567 on Week 81.

Thursday, November 2, 2017

One-Punch Man Training Program- Week 91

Week 90 is here!

Day 631

  1. 10 Rollout Push-ups to Deadlift w/245#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/245#
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 632

  1. 10 Push-ups, then 1 Wall Supported Handstand Push-up
  2. 10 Sit-ups to One Leg Glute Bridge Each Side
  3. 10 Squat Jump to Deadhang Pull-up
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 633

  1. 100 Push-ups to 1 Mountain Climber Each Side
  2. 100 Sit-ups to 1 Flutterkick Each Side
  3. 100 Squats to 1 Rear Leg Raise Each Side
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 634

  1. 10 Push-ups @ 72.5% 1 RM
  2. 10 Sit-ups @ 72.5% 1 RM
  3. 10 Squats @ 72.5% 1 RM
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 635

  1. 100 YTW Push-ups w/5# Wrist Weights
  2. 100 Straight Leg Sit-ups
  3. 100 Close Stance Squats
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible 



Day 636

  1. 100 T-Push-ups w/5# Wrist Weights
  2. 100 V-Ups w/5# Wrist and Ankle Weights
  3. 100 Squats w/3 Band Pull-Aparts w/5# Wrist Weights
  4. 10 km Running w/20# Vest and 5# Wrist and Ankle Weights
--Complete in as few sets as possible



Day 637

Same as Day 567 on Week 81.

Friday, October 27, 2017

One-Punch Man Training Program- Week 90

Week 89 is here!

Day 624

  1. 100 Clap Push-ups
  2. 100 Sit-ups to Glute Bridge
  3. 100 High Jump Squats
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 625

  1. 100 Spider-man Push-ups (50 Each Side)
  2. 100 V-Ups
  3. 100 Overhead Squats w/45# Bar
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible 



Day 626

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Push-ups @ 72.5% 1 RM
  5. 10 Sit-ups @ 72.5% 1 RM
  6. 10 Squats @ 72.5% 1 RM
  7. 10 Push-ups @ 82.5% 1 RM
  8. 10 Sit-ups @ 82.5% 1 RM
  9. 10 Squats @ 82.5% 1 RM
  10. 10 Push-up @ 92.5% 1 RM
  11. 10 Sit-ups @ 92.5% 1 RM
  12. 10 Squats @ 92.5% 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 627

  1. 100 YTW Push-ups w/5# Wrist Weights
  2. 100 Sit-ups to Toe Touch w/5# Wrist Weights
  3. 100 Squats w/3 Band Pull-Aparts w/5# Wrist Weights
  4. 10 km Running w/20# Vest and 5# Wrist Weights
--Complete in as few sets as possible



Day 628

  1. 100 Knuckle Push-ups
  2. 100 Straight Leg Sit-ups
  3. 100 Squats 
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 629

  1. 25 Manmakers w/70# DBs
  2. 50 Decline Sit-ups w/70# DB
  3. 50 Thrusters w/70# DBs
--2 Rounds, then

10 km Running at Easy Pace



Day 630

Same as Day 567 on Week 81.

You Can Do This | Origin Story | Episode 2

In this second episode of our new series, we begin to push Duffy's limits as he learns how to move his body and take care of himself.









This episode blew up on YouTube within a few hours of being up, so I didn't want to post it here until it slowed down, so that I could see what the organic reach was like. It was a good episode and featured a lot of information and humor.

Monday, October 16, 2017

First Steps | Origin Story | Episode 1

It's like an anime montage, but slowed down!  Watch as John Duffy becomes the hero he was always meant to be, while saving his own life and getting in the best shape of his life!









Keep checking back, because this show is just getting started!!

One-Punch Man Training Program- Week 89

Week 88 is here!

Day 617

  1. 10 Walkout Push-ups
  2. 10 V-Ups
  3. 10 Power Cleans to Front Squat w/95#
  4. 1000 Meter Run w/20# Vest
--10 Rounds

<<MONSTER EVENT- Thousands of Small Faery Creatures are running rampant.  Crush them all!
  1. 10 Minutes Shadowboxing
  2. 10 Minutes Heavy Bag 
  3. 10 Minutes Sledgehammer Swings >>


Day 618

  1. 100 Push-ups w/1 Rear Leg Raise Each Side at Top
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats w/1 Side Leg Raise Each Side at Top
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 619

  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/20# Vest
--10 Rounds



Day 620

  1. 100 Hindu Push-ups
  2. 100 Straight Leg Sit-ups w/25# Plate OH
  3. 100 Hindu Squats w/20# Vest
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 621

  1. 10 Rollout Push-ups to Deadlift w/240#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/240#
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 622

  1. 100 One-Arm Push-ups Each Side
  2. 100 Sprinter Sit-ups Each Side
  3. 100 Pistol Squats Each Side
  4. 10 km Running on Hilly Terrain w/20# Vest
--Complete in as few sets as possible



Day 623

Same as Day 567 on Week 81.

Wednesday, October 11, 2017

One-Punch Man Training Program- Week 88

Week 87 is here!

Day 610

  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 Each Side
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible 

<<HERO EVENT..?-- A swimming event has a 50% off grocery coupon as a prize. Get that prize!

  1. Swim 1000 Meters, as fast as possible.>>

Day 611

  1. 100 Push-ups 
  2. 100 Sit-ups
  3. 100 Squats
  4. 10 km Running
--Complete in as few sets as possible 



Day 612

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Push-ups @ 70% 1 RM
  5. 10 Sit-ups @ 70% 1 RM
  6. 10 Squats @ 70% 1 RM
  7. 10 Push-ups @ 80% 1 RM
  8. 10 Sit-ups @ 80% 1 RM
  9. 10 Squats @ 80% 1 RM
  10. 10 Push-ups @ 90% 1 RM
  11. 10 Sit-ups @ 90% 1 RM
  12. 10 Squats @ 90% 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 613

  1. 100 T-Push-ups (50 Each Side, 5 Sec Pause in Side Plank)
  2. 100 V-Ups
  3. 100 Squats to Single Leg Stiff Leg Deadlift
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible


Day 614

  1. 25 Manmakers w/70# DBs
  2. 50 Decline Sit-ups w/70# DB 
  3. 50 Thrusters w/70# DBs
  4. 25 Manmakers w/65# DBs
  5. 50 Decline Sit-ups w/65# DB
  6. 50 Thrusters w/65# DBs
  7. 10 km Running at Easy Pace
--Complete in as few sets as possible



Day 615

  1. 50 Fingertip Push-ups
  2. 50 Sit-ups to One-Leg Glute Bridge Each Side
  3. 50 Jump Squats to Pull-up
  4. 5 km Running w/20# Vest
--2 Rounds


Day 616

Same as Day 567 on Week 81.

Tuesday, October 10, 2017

One-Punch Man Training Program- Week 87

Week 86 is here!

Day 603

  1. 10 Renegade Push-ups w/70# DBs
  2. 10 Sit-ups to Table Maker
  3. 10 Front Squats w/95# Barbell
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 604

  1. 100 Wide Push-ups
  2. 100 Wide-Leg Sit-ups
  3. 100 Sumo Squats
  4. 10 km Running
--Complete in as few rounds as possible



Day 605

  1. 10 Push-ups @ 67.5% 1 RM
  2. 10 Sit-ups @ 67.5 % 1 RM
  3. 10 Squats @ 67.5 % 1 RM
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 606

  1. 100 Diamond Push-ups
  2. 100 Diamond Sit-ups
  3. 100 Close Stance Squats
  4. 10 km Running
--Complete in as few rounds as possible



Day 607

  1. 10 Rollout Push-ups to Deadlift w/235#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/235#
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 608

  1. 10 Push-ups, then Handstand Walk to Failure
  2. 10 Sit-ups, then Crab Walk to Failure
  3. 10 Broad Jump Squats
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 609

Same as Day 567 on Week 81.

Monday, October 9, 2017

One-Punch Man Training Program- Week 86

Week 85 is here!

Day 596

  1. 100 Walkout Push-ups 
  2. 100 Straight Leg Sit-ups
  3. 100 OH Squats w/Dowel
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible 



Day 597

  1. 100 Hindu Push-ups
  2. 100 Wide Leg Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible 



Day 598

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Push-ups @ 67.5% 1 RM
  5. 10 Sit-ups @ 67.5% 1 RM
  6. 10 Squats @ 67.5% 1 RM
  7. 10 Push-ups @ 77.5% 1 RM
  8. 10 Sit-ups @ 77.5% 1 RM
  9. 10 Squats @ 77.5% 1 RM
  10. 10 Push-ups @ 87.5% 1 RM
  11. 10 Sit-ups @ 87.5% 1 RM
  12. 10 Squats @ 87.5% 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 599

  1. 100 T-Push-ups (50 Each Side)
  2. 100 Sit-ups to Glute Bridge
  3. 100 Squats to Jumping Jack
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 600

  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 601

  1. 10 Push-ups to Max Handstand Hold
  2. 10 Sit-ups to Max Gymnastic Bridge Hold
  3. 10 Squats to Max Wall Sit
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 602

Same as Day 567 on Week 81.

Sunday, October 8, 2017

One-Punch Man Training Program- Week 85

Week 84 is here!

Day 589

  1. 20 Plyo Knuckle Push-ups (Small Hop at Top)
  2. 20 Sit-ups to Gymnastic Bridge
  3. 20 High Jump Squats w/20# Vest
  4. 80 Knuckle Push-ups
  5. 80 Sit-ups to One-Leg Glute Bridge (40 Each Side)
  6. 80 High Jump Squats
  7. 10 km Running w/20# Vest


Day 590

  1. 100 Meter Sprint
  2. 10 Fingertip Push-ups
  3. 200 Meter Backpeddle
  4. 10 Sit-ups w/3 Punches at Top
  5. 200 Meter Side Shuffle Left
  6. 200 Meter Side Shuffle Right
  7. 10 Squats w/3 Punches at Top
  8. 100 Meter Sprint
  9. 200 Meter Easy Jog
--10 Rounds



Day 591

  1. 10 Push-ups @ 65% 1 RM
  2. 10 Sit-ups @ 65% 1 RM 
  3. 10 Squats @ 65% 1 RM
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 592

  1. 10 One-Arm Hindu Push-ups Each Side
  2. 10 Sprinter Sit-ups Each Side
  3. 10 One-Leg Hindu Squats Each Side
  4. 90 Hindu Push-ups
  5. 90 V-ups
  6. 90 Hindu Squats
  7. 10 km Running on Hilly Terrain w/20# Vest
<<MONSTER EVENT-- A Wind Demon is sending tornadoes to destroy the city. When you try to hit him, he turns into wind. Focus hard while you try to attack him until you eventually learn to strike down even the wind!
  1. Shadowbox- 30 Minutes
  2. Heavy Bag Work- 10 Minutes
  3. 1 Full Power Punch to Heavy Bag per Side>>

Day 593

  1. 75 YTW Push-ups w/15# Wrist Weights
  2. 75 Sit-ups w/25# OH w/15# Wrist Weights
  3. 75 Squats w/3 Band Pull-apart w/15# Wrist Weights
  4. 7.5 km Running w/20# Vest
  5. 25 YTW Push-ups w/15# Wrist Weights
  6. 25 Sit-ups w/25# OH w/15# Wrist Weights
  7. 25 Squats w/3 Band Pull-apart w/15# Wrist Weights
  8. 2.5 km Running w/20# Vest


Day 594

  1. 10 Rollout Push-ups to Deadlift w/230#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/230#
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 595

Same as Day 567 on Week 81.

Thursday, July 20, 2017

One-Punch Man Training Program- Week 84

Week 83 is here!

Day 582

  1. 10 Push-ups to Max Handstand Hold
  2. 10 Sit-ups to Max Gymnastic Bridge Hold
  3. 10 Squats to Max Wall Sit Hold
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 583

  1. 100 Diamond Push-ups
  2. 100 Diamond Sit-ups
  3. 100 Close Stance Squats
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible

<<MONSTER EVENT-- Evil Taffy is covering the city. Rip it apart with your bare hands, crush it, and then blast it away with ONE PUNCH!!!
  1. 300 Band Pull-Aparts
  2. Crush a Newspaper, one page at a time, alternating hands
  3. 1 Full Power Punch per side to Heavy Bag>>


Day 584

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Push-ups @ 65% 1 RM
  5. 10 Sit-ups @ 65% 1 RM
  6. 10 Squats @ 65% 1 RM
  7. 10 Push-ups @ 75% 1 RM
  8. 10 Sit-ups @ 75% 1 RM
  9. 10 Squats @ 75% 1 RM
  10. 10 Push-ups @ 85% 1 RM
  11. 10 Sit-ups @ 85% 1 RM
  12. 10 Squats @ 85% 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 585

  1. 20 Push-ups @ 3 Count Down, 3 Count Up
  2. 20 Sit-ups @ 3 Count Up, 3 Count Down
  3. 20 Squats @ 3 Count Down, 3 Count Up
  4. 2 km Running w/40# Vest
--5 Rounds



Day 586

  1. 100 Push-ups to 2 Reverse Snow Angels
  2. 100 Sit-ups to 2 Glute Bridges
  3. 100 Squats to 2 Jumping Jacks
  4. 10 km Running w/20# Vest, continuously throwing punches 
--Complete in as few sets as possible



Day 587

  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 w/20# Vest
--Complete in as few sets as possible



Day 588

Same as Day 567 on Week 81.

One-Punch Man Training Program- Week 83

Week 82 is here!

Day 575

  1. 10 Plyo Knuckle Push-ups (Just a small hop at the top of the movement)
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 High Jump Squats w/20# Vest
  4. 90 Knuckle Push-ups
  5. 90 Sit-ups w/Glute Bridge (45 Each Side)
  6. 90 High Jump Squats
  7. 10 km Running w/20# Vest
--Complete in as few sets as possible

<<HERO EVENT...?-- A group of monkeys have stolen your coupon book and run into the forest! Get it back!
  1. Climb Trees for 1 Hour>>


Day 576

  1. 100 Hindu Push-ups
  2. 100 Straight Leg Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running on Hilly Terrain w/20# Vest
--Complete in as few sets as possible



Day 577

  1. 10 Push-ups @ 62.5% 1 RM
  2. 10 Sit-ups @ 62.5% 1 RM
  3. 10 Squats @ 62.5% 1 RM
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 578

  1. 50 YTW Push-ups w/15# Wrist Weights
  2. 50 Sit-ups w/25# OH w/15# Wrist Weights
  3. 50 Squats w/3 Band Pull-Aparts w/15# Wrist Weights
  4. 5 km Running w/20# Vest
--2 Rounds



Day 579

  1. 100 Push-ups w/3 Superman Lifts at Bottom
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats w/1 Front Kick, 1 Side Kick, 1 Back Kick Each Side at Top
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 580
  1. 10 Rollout Push-ups to Deadlift w/225#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/225#
  4. 1000 Meter Run w/20# Vest
--10 Rounds


Day 581

Same as Day 567 on Week 81.

Tuesday, July 11, 2017

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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Friday, July 7, 2017

One-Punch Man Training Program- Week 81

Day 561

  1. 10 Rollout Push-ups to Deadlift w/220#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/220#
  4. 1000 Meter Run
--10 Rounds



Day 562

  1. 1000 Meter Run w/40# Vest
  2. 50 Push-ups w/20# Vest
  3. 1000 Meter Run w/40# Vest
  4. 50 Sit-ups w/25# Plate OH
  5. 1000 Meter Run w/40# Vest
  6. 50 Squats w/45# Bar
  7. 1000 Meter Run w/40# Vest
  8. 50 Push-ups 
  9. 1000 Meter Run w/40# Vest
  10. 50 Sit-ups 
  11. 1000 Meter Run w/40# Vest
  12. 50 Squats
  13. 4 km Running w/40# Vest
--Complete in as few sets as possible



Day 563

  1. 100 Wide Push-ups
  2. 100 Wide Leg Sit-ups
  3. 100 Sumo Squats
  4. 10 km Running
--Complete in as few sets as possible

<<MONSTER EVENT-- "MUD DEMON MUDMAN, THE MUDDER" is mudding up the city, attacking citizens, and being really, really annoying. Your attacks don't seem to be working because of his body composition! Find a way to crush him in a single blow!
  1. 10 Minutes Shadowboxing
  2. 10 Minutes Heavy Bag
  3. 5 Minutes Shadowboxing
  4. 5 Minutes Heavy Bag
  5. 1 Full Power Punch to Heavy Bag Each Side
  6. Wipe yourself off... you're muddy>


Day 564

  1. 100 Push-ups to Reverse Snow Angel
  2. 100 Sit-ups to Glute Bridge
  3. 100 Squats to Jumping Jack
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible



Day 565

  1. 100 Diamond Push-ups
  2. 100 Diamond Sit-ups
  3. 100 Close Stance Squats
  4. 10 km Running, continuously throwing punches
--Complete in as few sets as possible



Day 566

  1. 10 Push-ups @ 60% 1 RM
  2. 10 Sit-ups @ 60% 1 RM
  3. 10 Squats @ 60% 1 RM
  4. 1000 Meter Run
--10 Rounds



Day 567

  1. 40 Push-ups
  2. 40 Sit-ups
  3. 40 Squats
--2 Rounds, then
  1. 20 Push-ups of Choice
  2. 20 Sit-ups of Choice
  3. 20 Squats of Choice
  4. 10 km Running at Easy Pace

Wednesday, July 5, 2017

One-Punch Man Training Program- Week 80

Week 79 is here!


Day 554

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Push-ups @ 60% of 1 RM
  5. 10 Sit-ups @ 60% of 1 RM
  6. 10 Squats @ 60% of 1 RM
  7. 10 Push-ups @ 70% of 1 RM
  8. 10 Sit-ups @ 70% of 1 RM
  9. 10 Squats @ 70% of 1 RM
  10. 10 Push-ups @ 80% of 1 RM
  11. 10 Sit-ups @ 80% of 1 RM
  12. 10 Squats @ 80% of 1 RM
  13. 60 Push-ups
  14. 60 Sit-ups
  15. 60 Squats
  16. 10 km Running at an Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible

<<HERO EVENT-- All the cats in the city have been hypnotized into climbing into trees. Climb the trees to retrieve the cats. You decide to jump into some of the trees.
  1. Climb a Tree
  2. 10 Box Jumps @ at least 24"
--AMRAP in 20 Minutes>>



Day 555

  1. 100 Push-ups w/5 Mountain Climbers each leg at Top
  2. 100 Sit-ups w/5 Twists each way at Top
  3. 100 Squats w/5 Jumping Jacks at Top
  4. 10 km Running
--Complete in as few sets as possible



Day 556

  1. 25 Manmakers w/65# DBs
  2. 50 Decline Sit-ups w/65# DB
  3. 50 Thrusters w/65# DBs
  4. 25 Manmakers w/60# DBs
  5. 50 Decline Sit-ups w/60# DB
  6. 50 Thrusters w/60# DBs
  7. 10 km Running at Easy Pace
--Complete in as few sets as possible



Day 557

  1. 800 Meter Jog
  2. 100 Meter Sprint
  3. 100 Meter Backpeddle
  4. 10 Push-ups, then 25 Meter Bear Crawl
  5. 10 Sit-ups, then 25 Meter Crab Walk
  6. 10 Broad Jump Squats
--10 Rounds



Day 558

  1. 100 Fingertip Push-ups
  2. 100 V-Ups
  3. 100 Jump Squats to Deadhang Pull-up
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible



Day 559

  1. 10 Push-ups, then Handwalk to Failure
  2. 10 Sit-ups, then Gymnastic Bridge to Failure
  3. 10 Squats, then Wall Sit to Failure
  4. 1000 Meter Run w/50# Weight Vest
--10 Rounds



Day 560

Same as Day 455 on Week 65.

Tuesday, July 4, 2017

One-Punch Man Training Program- Week 79

Week 78 is here!

Day 547

  1. 100 Ring Push-ups
  2. 100 Decline Sit-ups
  3. 100 Squats on Half BOSU
  4. 10 km Running w/40# Vest
--Complete in as few sets as possible

<<MONSTER EVENT-- There's a monster underground! He's causing earthquakes! Dig him up and wreck him! And then clean up the broken buildings a little...
  1. 10 Minutes Pick-Axe or Maddox Swings to Dirt
  2. 10 Minutes Shoveling Dirt
  3. 1 Full Power Punch to Heavy Bag Each Side
  4. Fill in the hole that you dug
  5. 10 Deadlifts @ 1.5 x Bodyweight>>

Day 548

  1. 50 Fingertip Push-ups
  2. 50 Knuckle Push-ups
  3. 100 Sit-ups w/3 Punches at Top
  4. 100 Squats w/3 Strikes of Choice at Top
  5. 10 km Running on Hilly Terrain
--Complete in as few sets as possible



Day 549

  1. 10 Push-ups @ 57.5% 1 RM
  2. 10 Sit-ups @ 57.5% 1 RM
  3. 10 Squats @ 57.5% 1 RM
  4. 1000 Meter Run 
--10 Rounds



Day 550

  1. 100 Push-ups @ 2 Seconds Down, 2 Seconds Up
  2. 100 Sit-ups @ 2 Seconds Up, 2 Seconds Down
  3. 100 Squats @ 2 Seconds Down, 2 Seconds Up
  4. 10 km Running w/20# Weight Vest
--Complete in as few sets as possible



Day 551

  1. 100 T-Push-ups w/10# Wrist Weights (50 per side)
  2. 100 Sit-ups w/5 Second Hamstring Stretch at Top
  3. 100 Squats w/3 Band Pull-Aparts at Top w/10# Wrist Weights
  4. 100 Meter Sprint
  5. 100 Meter Backpeddle
  6. 100 Meter Sideshuffle Left
  7. 100 Meter Sideshuffle Right
  8. 100 Meter Sprint
  9. 100 Meter Jog
  10. 400 Meter Sprint
  11. 9 km Running w/25# Vest

Day 552

  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 553

Same as Day 455 on Week 65.

READ THIS BEFORE YOU START THE ONE-PUNCH MAN TRAINING PROGRAM!

The One-Punch Man Training Program is simple, but difficult. It's not so much that the individual days are difficult (which they can be if you don't like running), but that the piling on of fatigue day after day can lead you easily into injury, especially if you're starting from nothing. So, there are somethings we need to cover before you begin on such an endeavor. The OPM Training Program is first, and foremost, an endurance program and will take a significant amount of your time to perform each day. If you do not foresee yourself having 2-3 hours per day on average to train, then you should not start the program. Obviously, as you become a faster runner or more in shape, certain days will be much shorter than others. (It also helps to support us on Patreon!)

But it's still gonna suck.

Preparation

If you're new to exercise, start with the Preparation for the One-Punch Man Training Program, and start your climb from there so you aren't just starting with three years of murdering yourself with the OPM Training Program. (Video)


Gotta start somewhere.

Warm-up and Stretching

The warm-up for the One-Punch Man Training Program will consist of loosening up your joints and muscles and putting your through a slight stretch.  This should be done every day before your training. The warm-up and the stretching will extend your training time, but they are VERY important. If you are not consistent with the warm-up and stretching, it will be much harder for you to continue the daily grind of the OPM Training Program.

These stretches and movements will help balance out the movements that you will be repeating during the program. There are, of course, some variations of the push-ups, sit-ups, and squats that are designed to do just that, but this is going to really make sure you don't end up with a muscular imbalance.

Warm-up before training

  1. 5 Minutes Walking (Exaggerated arm swings)
  2. #10-20 of Real Anime Training Warm-up
  3. 50 Band Pull-Aparts 
  4. Foam Rolling from "Luffy, the Rubber Man"
  5. #10-20 of Real Anime Training Warm-up
  6. 1 Minute Each General Stretching from "Luffy, the Rubber Man"
Stretching after training
  1. 5 Minutes Walking (Focus on slow, deep breaths)
  2. The Real Anime Training Stretching Routine
  3. #1-3 of General Stretching from "Luffy, the Rubber Man"

Nutrition

The first thing we need to do for this program is remind everyone here that THIS IS NOT A WEIGHT LOSS PROGRAM!  Do NOT eat to lose weight during this training.  Eat to perform. Eat to get stronger and faster. If you eat to lose weight, I guarantee that you're going to end up injured and hating yourself.

Next, we need to get your BMR (Basal Metabolic Rate). This is the amount of energy you would expend if you literally laid in bed all day and did nothing. You can get that number here.

Once we've got that number, we're going to need to find out how many calories we will need on a daily basis. We're going to be erring on the side of caution, so if you have a relatively sedentary or moderately active job, then multiply that number by 1.725 (Example: 2,000 Calorie BMR x 1.725 = 3,450 Calories per day).  However, if you have a very physical job, multiply the number by 1.9. (Example: 2,000 Calorie BMR x 1.9 = 3,800 Calories)

We want to try to eat a wide variety of foods:

  • Lean meats (chicken, fish, pork, beef, etc), vegetables (carrots, broccoli, kale, spinach, radishes, etc) 
  • Whole grains (wheat, oats, quinoa, barley, amaranth, etc) 
  • Fruits (apples, bananas, berries, watermelon, etc)
  • Nuts, seeds, legumes
  • A lot of water.  With as much activity as you are doing, you need to make sure you're drinking a sufficient amount of fluids. If you're not used to drinking much water, try to stay above 64 ounces of liquid a day, although you can drink 128 to 172 ounces of water to help stay hydrated. Make sure that you're adding a sufficient amount of sodium to your diet, as well, considering how much you'll be sweating and drinking. Hyponatremia is a nasty thing
Macros

Let's start with carbohydrates.  You're going to need fuel for this training program, so we want to have sufficient energy to get through these workouts. A good rule is about 40-60% of your calories coming from carbohydrates during endurance training, but it might be a little easier to use your weight as a guide, in which you would eat 5 to 10 grams of carbohydrates per kilogram of weight. A kilogram is 2.2 pounds, so it would be about 2.2 to 4.5 grams of carbs per pound that you weigh. (Source)

Whichever you decide to do, make sure that you keep track of the number of calories and the foods that you eat in a journal AND how you felt at the end of each day. You may find that your body likes or dislikes certain carb sources more than others. 

Before training, you want to try to use more complex carbs, such as grains. However, after training, using simpler sugars such as fruit is a good way to replenish your glycogen reserves. 

Up next is protein. We're going to need this protein to build muscles over time.  There's a lot of debate about this one, with as little as .5 grams per pound being used or as much as 2 grams per pound of weight (or 30%, if we're talking percentages).The answer is probably somewhere in the middle, so as long as you're in that range somewhere, you're probably fine. Make sure, once again, that you are recording everything. You may find that you feel better, are stronger, and recover faster if you up your protein intake. You may not.

Fats are a good thing!  They should round out the other 30% of your calories or whatever remains of your listed caloric needs for the day after you've calculated your protein and carb needs. They should come from good sources like fish, seeds, nuts, avocados, and (in lesser amounts) beef and other red meat. 

Food is good. It might not grow your hair back, but it'll definitely help make you stronger.


Recovery

There are a lot of good things you can do to facilitate your recovery. Here are the basics:

  • Get enough sleep!! (GET THEM 8 HOURS!)
  • Eat well and stray hydrated (See above Nutrition section)
  • Warm-up and Stretch (See above section)
-For some further thing you can do, you can consider occasionally seeing a massage therapist who specializes in sports massage or even a physical therapist if you have a particularly nagging ache. In lieu of either of those, you could pretty much live on your foam roller or spend more time working on flexibility and mobility. 

-Try BCAA's.  Having free amino acids available for use during and after activity has been shown to speed recovery and performance, so give them a try if you feel like you're having trouble recovering.
-Pay attention to the programming when it tells you to go at an easy pace or go light that day. Those days are designed to help you recover while you train. Don't ignore them!

-Try temperature therapy. Some people swear by Cold Water Therapy and some people swear by using heat. I think that the research points more in the direction of heat (such as warm baths and heating pads), but some people advocate ice baths and cold packs.  Typically, ice baths and cold packs are great for alleviating pain directly after trauma, but not as good for facilitating recovery. If you'd like to learn more about ice baths, JaxBlade has lots more info on it.


Training Gear

You will need some training gear to get through this program. At the beginning, it will be sort of minimal and most of it will be geared toward running. Later, you will need access to gym equipment such as barbells, dumbbells, and a place to do pull-ups.

  1. Running shoes- Although it's probably better if you go get a custom fitting.
  2. Here's a handy tool to help decide what else to wear, depending on a variety of factors.
  3. Compression socks-- Will help with fatigue during runs.
  4. Weighted Vest - As an example. You want a vest that will fit well and not shift too much during running, as that will lead to chaffing.
  5. Wrist and Ankle Weights
  6. Bands/Therabands
  7. Half BOSU Ball
  8. Hand wraps- We're going to avoid traditional wraps for time's sake.
  9. Dit Da Jow- Use on hands and feet after impact of running or bag work
  10. Tiger Balm/Icy Hot/Biofreeze- Muscle and tendon soreness
There may be more things you need to buy, so if you have any questions, please comment and let me know or send me an email at realanimetraining@gmail.com.

Strengthen yourself day by day, staying focused on the goal ahead. Take your training and your recovery seriously and you will eventually become strong and acquire amazing endurance. With this program, you're not going to lift the most weight in the world and you won't win a marathon, but you will have a LOT more endurance than a strength athlete and a LOT more strength than an endurance athlete. You can do it. Prepare yourself . Take your time. Follow the Program.  Support the cause!

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



(This post contains affiliate links.)

Sunday, July 2, 2017

One-Punch Man Training Program- Week 78

Week 77 is here!

Day 540
  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Push-ups @ 57.5% 1 RM
  5. 10 Sit-ups @ 57.5% 1 RM
  6. 10 Squats @ 57.5% 1 RM
  7. 10 Push-ups @ 67.5 1 RM
  8. 10 Sit-ups @ 67.5% 1 RM
  9. 10 Squats @ 67.5% 1 RM
  10. 10 Push-ups @ 77.5% 1 RM
  11. 10 Sit-ups @ 77.5% 1 RM
  12. 10 Squats @ 77.5% 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 541
  1. 1 Push-up
  2. 1 Sit-up
  3. 1 Squat
  4. 100 Meter Sled Sprint w/45#
--100 Rounds


Day 542
  1. 50 Manmakers w/60# DBs
  2. 100 Decline Sit-ups w/60# DB
  3. 100 Thrusters w/60# DBs
  4. 10 km Running at Easy Pace
--Complete in as few sets as possible


Day 543
  1. 100 Wide Push-ups w/20# Vest
  2. 100 Wide Leg Sit-ups w/25# Plate OH
  3. 100 Sumo Squats w/45# Bar
  4. 10 km Running on Hilly Terrain w/20# Vest
--Complete in as few sets as possible


Day 544
  1. 1000 Meter Run
  2. 50 Fingertip Push-ups
  3. 1000 Meter Run
  4. 50 Knuckle Push-ups
  5. 1000 Meter Run
  6. 100 Sit-ups w/3 Punches at Top
  7. 1000 Meter Run
  8. 100 Squats to 1 Front Kick, 1 Side Kick, 1 Back Kick @ Heavy Bag (50 Each Kick Total per Leg)
  9. 6 km Running w/20# Vest
--Complete in as few sets as possible


Day 545

  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 546

Same as Day 455 on Week 65.

Friday, June 30, 2017

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!

Thursday, June 29, 2017

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
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!

One-Punch Man Training Program- Week 157 (FINAL THREE DAYS OF TRAINING)

Week 156 is here! This week is three challenge days and a bonus 4 easy days to finish out the training program. Day 1093 (Test Day) 1...