|But it's still gonna suck.|
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
- 5 Minutes Walking (Exaggerated arm swings)
- #10-20 of Real Anime Training Warm-up
- 50 Band Pull-Aparts
- Foam Rolling from "Luffy, the Rubber Man"
- #10-20 of Real Anime Training Warm-up
- 1 Minute Each General Stretching from "Luffy, the Rubber Man"
Stretching after training
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.
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.
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.
-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.
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.
- Running shoes- Although it's probably better if you go get a custom fitting.
- Here's a handy tool to help decide what else to wear, depending on a variety of factors.
- Compression socks-- Will help with fatigue during runs.
- 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.
- Wrist and Ankle Weights
- Half BOSU Ball
- Hand wraps- We're going to avoid traditional wraps for time's sake.
- Dit Da Jow- Use on hands and feet after impact of running or bag work
- 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 firstname.lastname@example.org.
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!!
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