This anime inspired run workout, Speed. Strength. Saitama. will challenge warriors to run at some of their fastest speeds while rotating between Saitama's essential practices.
Most of us know the one special bald head, one puncher, anime hero, Saitama! It's clear that he has a structured, extremely simple workout routine: 100 push ups, 100 squats, 100 sit-ups and run a 10k everyday. Although this sounds atrocious, it is possible to safely complete this workout. Although warriors will not be completing a 10k run for this workout, they will be challenged to run at some of their fastest speeds while rotating between Saitama's three strength exercises.
Who's This For?
All levels
Workout Length:
Approximately 30+ minutes
Workout Benefits:
Improve explosive speed
Improve overall endurance
Challenge, multiple energy systems
Workout Implementation:
To maintain balance between all other training practices, it’s recommended to complete a run workout at least 1-2x/week.
Training Equipment:
GPS Watch or device to track time
Device to track heart rate (optional)
Heart Rate Training Recommendation:
If you decide to train with heart rate monitoring, this workout should be completed in your anaerobic zone at 80-100% of your heart rate reserve. Click here to learn how to calculate your heart rate training zones using the Karvonen Formula.
Run Workout Warm Up:
Complete a 5 minute dynamic warm up or follow Initil Mile's Total Body Warm-up Routine.
Run Workout Cool Down:
Complete a 5 minute cool-down or follow Initial Mile's Total Body Mobility Routine.
Run Workout Details:
Complete run sprints in sequential order.
Complete run workout in the range of 7-8 RPE.
Follow the suggested rest time as stated
Speed, Strength, Saitama Run Workout:
Sprint 1: 30 seconds
Rest
Push ups 25x
Rest
Sprint 2: 30 seconds
Rest
Squats 25x
Rest
Sprint 3: 30 seconds
Rest
Sit ups 25x
Repeat 4x
Coach Saikou Notes:
Increase rest periods as needed
Sprints should be completed on flat ground
Lower hips to knee height during the squats
Keep back flat when completing the sit ups (do not round back)
Keep arms slightly wider shoulder width apart during the push up
Note: Depending on your fitness level, you may consider only completing only a few sets of the circuit before attempting to complete all four sets or dividing each set throughout your day.
Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.