A-Train Workout

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A-Train-Workout

The workout we have come up with today to post is the A-Train Workout! This one is inspired by the physique that A-Train has in the The Boys Comics. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

A-Train Stats:

Height: N/A (Jessie Usher is 6’2)
Weight: N/A (Jessie Usher is around 180 lbs.)
(Information retrieved from Fandom.)

NUTRITION

Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

A-Train Workout:

Training Volume:

3-5+ days per week

Explanation:

We’re going to be using an accelerated 10k training program from Runner’s World and I’ll be sharing two different variations for you which consist of a 3 day plan and a 5 day plan.  I’ll also be sharing specific speed and agility training to pair with this endurance work.  That can be added in directly on top of your chosen program.  I also added a specific note from Runner’s World so don’t forget that these programs are variable!

Explanation:

We’re going to be using an accelerated 10k training program from Runner’s World and I’ll be sharing two different variations for you which consist of a 3 day plan and a 5 day plan.  I’ll also be sharing specific speed and agility training to pair with this endurance work.  That can be added in directly on top of your chosen program.  I also added a specific note from Runner’s World so don’t forget that these programs are variable!

A-Train Workout Routine: Runner’s World 3 Day Per Week 10K Program
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Rest 2M easy, then 8 x 400m or 80 secs fast, with 400m or 2-3 min jog recoveries, then 2M easy Rest Rest Rest 5-7M easy, inc 10 x 100m strides 5M easy
Week 2 Rest 2M warm-up, then 6 x 600m or 2-mins, with 400m or 3-min jog recoveries, then 2M cool-down Rest Rest Rest 5-7M steady, inc hills 6M easy
Week 3 Rest 2M warm-up, then 5 x 800m or 3-mins, with 400m or 3-4 min jog recoveries, then 2M cool-down Rest Rest Rest 15 mins easy, 20 mins fartlek, 15 mins easy 7M easy
Week 4 Rest 2M warm-up, then 6 x 400m or 80 secs, with 400m or 2-3 min jog recoveries, then 2M cool-down
Week 10K Program
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Rest 2.5M warm-up, then 6 x 600m or 2 mins, with 400m or 2-3 min jog recoveries, then 2.5M cool-down 6M easy, inc 8 – 10 x 100m strides 3-4M fast but controlled Rest 6-8M easy, inc hills 6-7M easy
Week 2 Rest 2-2.5M warm-up, then 5 x 800m or 3 mins, with 400m or 2.5-min recoveries, then 2-2.5M cool-down 5-7M easy, inc 8-12 strides 2M easy, 2M fast, 2M easy Rest 6-8M fartlek, emphasis on pyramid efforts 7-8M easy
Week 3 Rest 2-2.5M warm-up, then 5 x 1000m or 3.5-4 mins, with 400m or 4-min recoveries, then 2-2.5M cool-down Rest 6-8M steady, inc hills Rest 2M easy, 1M fast, 1M easy, 1.5M fast, 2M easy 8-9M easy
Week 4 Rest 2-2.5M warm-up, then 4 x 800m or 3 mins, with 400m or 4-min recoveries, then 2.5M cool-down 5-7M easy 6M steady Rest 3-5M easy, inc a few strides RAC

Two key things to remember when following these training plans:

1. The sessions in the training plan aren’t set in stone. Be flexible with speeds and distances where you need to, especially if you start to feel tired all the time.

2. Feel free to change the order of the sessions to fit in with your daily schedule. Just be sure to follow the basic principle of not scheduling hard sessions back-to-back.

A-Train Workout: Explosiveness, Speed and Overall Agility

I’m going to be giving you four different workouts to implement into your other training that will make your faster and more explosive; something you’ll definitely need if you’re going to try to be like A-Train.  This one is shared by Men’s Journal.

  • Hill Sprints
    • Beginner: Complete 3-5 reps. “Remember, this is pure explosiveness, so it should be difficult,” Bradshaw says. You can always increase the time for fewer reps, too. Completely recover between reps. Take about 3-5 minutes in between.
    • Advanced: Complete 5-6 reps, taking 3-5 minutes rest in between each rep
  • Interval Runs
    • Beginner:
      – run 50 meters
      – walk/jog 50 meters
      – run 100 meters
      – walk/jog 50 meters
      – run 150 meters
      – walk/jog 50 meters
      – run 200 meters
      – walk/jog 50 meters
      – run 250 meters
      – walk/jog 50 meters
    • Advanced: Complete the same workout above, only go “up and down” the ladder. Once you run 250 meters, work your way back down (200m, 150m, 100m, 50m).
  • Fartleks (Swedish for “speed play”) – 15 minute workout:
    • Beginner:– 1-minute run
      – 1-min walk/jog
      – 2-minute run
      – 2-minute walk/jog
      – 3-minute run
      – 2-minute walk/jog
      – 4-minute run
      – 3-minute walk/jog
      – 5-minute run
      – 3-minute walk/jog
    • Advanced: Follow the same workout pattern above—1 minute, 2 minutes, 3 minutes, 4 minutes, and 5 minutes—only with a 2-minute jog for active recovery between each. Once you’ve reached 5 minutes and completed the 2-minute recovery, go back down the ladder and complete 5 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minute.
  • Sprints – Short and Long
    • How to do a long-sprint workout: For long sprints that’ll tap into your speed endurance, do 2-3 sessions per week.
      • Beginner: Complete 6-8 sprints of 100 meters at 75%-80% effort. (“This means you can utter a few words, but can’t maintain a conversation,” Bradshaw says.) Recover for 50-60 seconds between reps.
      • Advanced: Complete 8-10 sprints of 100 meters at 80-85% effort. At this intensity, you’re pushing very hard, but not going as fast/hard as you can. Recover for 45 seconds in between reps.
    • How to do a long-sprint workout: For long sprints that’ll tap into your speed endurance, do 2-3 sessions per week.
      • Beginner: Complete 3 sprints of 300 meters at 75% effort. Recover for 3 minutes between sprints.
      • Advanced: Do two sets, each 3 sprints of 300 meters at 75% effort. Recover for 2-3 minutes between sprints, and 5 minutes between sets.

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Disclaimer:
The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

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