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.
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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.