Is the former No. 1 Pro Hero who bore the title of the world's Symbol of Peace. He teaches Foundational Hero Studies at U.A. High School.
Day 1: Power / Strength
Day 2: Endurance / Conditioning
Day 3: Power / Explosiveness
Day 4: Rest
Day 5: Strongman / Mobility
Day 6: Full Body / Functional
Day 7: Rest
Strength: 5-8 reps | Hypertrophy: 10-12 reps | Endurance: 15-20 reps
Day1 | Day2 | Day3 | Day5 | Day6 |
---|---|---|---|---|
Warm up | Warm up | Warm up | Warm up | Warm up |
Deadlifts 4sets | Run 3-5-10km | Power Cleans 4sets | Tire Flips 3sets | Pull ups 3sets |
Bench Press 4sets | Box Jumps 3sets | Box Squats 3sets | Sandbag Carries(Heavy Load) 3sets 50m | Dips 3sets |
Barbell Squats 4sets | Farmers Walks 3sets 50m | Plyometric Pushups 3sets | Atlas Stones Lifts 3sets | TRX Rows 4sets |
Overhead Press 3sets | Battle Rope Excercises 4sets 30sec | Medicine Ball Slams 3sets | Spiderman Crawls 3sets 20m | Bosu Ball Squats 4sets |
Face Pulls 3sets | Kettlebell Swings 3sets | Vertical Jumps 3sets | Bear Crawls 3sets 20m | Swiss Ball Russian Twists 4sets |
Bulgerian Split Squats 3sets | - | Sprints Hill Sprints | Shoulder Press 3sets | - |
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