Last updated on October 23rd, 2021 at 10:17 am
First, this week, we saw King, The Strongest Man on Earth in The One Punch Man Universe, and now it’s time to bring in a speedster.
Flashy Flash is going to be a BIG addition to our One Punch Man Inspired Workouts considering he came in as not only one of the most powerful One Punch Man characters, but also one of the most popular one punch man characters.
He’s basically a pretty big deal in the OPM universe…
He will also make for a great addition to switch it up for you guys on our One Punch Man Workout Placement Quiz considering a speedster definitely never hurts when we’re looking to unlock our inner superhuman.
Oh, and the fact that Flashy Flash is absolutely shredded is just another bonus when building a routine around him.
Flashy Flash Stats:
Real Name: Flashy Flash
Height: 5’7 1/2
Weight: 143 lbs.
Anime: One Punch Man
Powers: Yes
Flashy Flash is actually quite short if compared to an average male height we’ve seen overall at SHJ.
But his 5’7 is slightly above average if only compared to anime characters who don’t fall into that behemoth category we’ve seen.
Wolverine was the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4. Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.
One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.
We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.
Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.
But, don’t worry if you’re not the same height or weight range.
We write these routines to be utilized by anyone and everyone.
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Flashy Flash Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero.**
Every hero needs to still have a good diet.
Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.
You can’t out train your diet, so I want to still give some pillars for nutrition.
You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.
Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
It’s all about sustainability.
AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.
Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!
Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.
Take The OPM Workout Placement Quiz Now!
Flashy Flash Workout Routine Research
We’ve made it to “the fun part”.
And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.
Kickstarting our research into Flashy Flash we will be pulling right from his Wiki Fandom page, which leads us off with a brief bio section:
Flashy Flash is the S-Class Rank 13 professional hero of the Hero Association. He is a former member of the Ninja Village’s 44th Graduation Class, nicknamed “The End.”
He is also one of the few people aware of Saitama’s power.
Flashy Flash is extremely powerful, and when we make our way into the full breakdown of his powers and abilities we begin to learn.
Here’s what they say:
As an S-Class hero, Flashy Flash is very powerful. In terms of speed, he is arguably the fastest S-Class hero in the association, though he seems to be inferior to the top-ranked S-Class hero Blast. He is the former top ninja of the 44th graduating class of the village that Speed-o’-Sound Sonic hails from. Flashy Flash is also one of the few S-Class heroes capable of defeating multiple Dragon-level monsters singlehandedly, as he was able to kill Hellfire Flame and Gale Wind, two powerful Dragon-level threats known for their remarkable speed without sustaining any significant damage or visible fatigue, although he needed to use his finishing move to eliminate them. According to Darkshine, if Garou were to fight him, the latter would most likely die before being able to show any of his techniques.
Flashy Flash is also a very analytical fighter. He strategically waited for the right moment to incapacitate Gale Wind and Hellfire Flame simultaneously to prevent either from escaping, reasoning that the other heroes would have trouble with the ninjas’ speed. He was also able to discern Saitama’s physical attributes by analyzing the sound of his footsteps.
And when they break down each individual ability here’s what they give us:
Immense Speed and Reflexes: Flashy Flash possesses incredible amount speed and reflexes, surpassing most other characters. He is said to achieve victory at the speed of light. His speed leaves powerful shock waves in his wake. He was able to travel to Hundred-Eyes Octopus, a Demon-level Mysterious Being, and slash the monster’s eyes in the blink of an eye. During the initial attack against the Monster Association, Flashy Flash dispatched some monsters so quickly that Shadow Ring, a fellow ninja, could not see what happened. He was able to effortlessly keep up with two Demon-level monsters known for having remarkable speed, Hellfire Flame and Gale Wind in their human forms, only taking some pressure when they transformed into their monster forms and was able to kick them at speeds they were unable to counter. After having stunned Gale Wind and Hellfire Flame with a barrage of fast kicks, he managed to cross a great distance and perform one of his ultimate techniques, Flashy Slash, slicing the two Dragon-level monsters in half before they could even react, and his actions were so fast that they seem to happen almost at the same time. Flashy Flash’s speed was also remarkable enough to impress Saitama, with the bald hero stating he was “kinda fast”.
Immense Strength: Flashy was shown to be strong enough to combat and kill two Dragon-level threats simultaneously. He can deliver powerful kicks that can stun Dragon-level monsters. He can also easily cut massive pieces of stone and create giant explosions throughout his fighting. Additionally, the large crevice where he was battling Gale Wind and Hellfire Flame was completely destroyed as a result.
Immense Durability: Flashy Flash is shown to be quite resilient. He was able to sustain numerous direct hits from two powerful Dragon-level monsters Gale Wind and Hellfire Flame at once without any serious damage, only coughing up small traces of blood.
So, if you didn’t notice, we’re going to be focusing in on Flashy Flash’s speed and strength.
For that reason we will be building this one around some advanced calisthenics progression on top of some overall endurance and speed work.
So expect some high volume, a lot of running, and even a mix of what we’ll be seeing from our 90 Day Unlimited Stamina System in the future here at SHJ.
Get ready.
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Flashy Flash Workout Routine
Training Volume:
5 days per week
For this one we’re still going to be having some calisthenics training, but for the most part we’ll be focusing in on endurance work that will build up to longer runs and speedier (quicker) times. For this we’ll used some distance runs, timed runs, and circuits to get a full speedster regime.
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Flashy Flash Workout Routine: Sample Schedule
Monday: Long Distance Run Day
Tuesday: Full Recovery Run Day and Short Circuit
Wednesday: Big Circuit Workout
Thursday: Speed Circuit with Core Circuit Finisher
Friday: Short Distance Run [For Time] and Short Circuit
Saturday: Active Rest Day
Sunday: Mandatory Rest Day
Flashy Flash Workout Routine: Long Distance Run Day
Complete the Following Distances FOR TIME!
(Measure Your Time and Complete it For Speed, Looking to Improve Over Time)
Beginner: 3 Mile Run
Intermediate: 5 Mile Run
Advanced: 7-10+ Mile Run
Note that while these distances might seem daunting, it is okay to start by running and walking on and off to work your way up to a better score.
Break, run, break, run, and then the next time go out there and break a bit less! 🙂
Flashy Flash Workout Routine: Full Recovery Run Day
Complete the Following at Easy to Moderate Pace:
Beginner: 15 Minute Run/Walk/Jog
Intermediate: 20-30 Minute Run/Walk/Jog
Advanced: 30-60 Minute Run/Walk/Jog
Your recovery run revolves around getting out there and moving for the time listed.
You may be able to get out for a walk/run for 30-60 minutes as a beginner/intermediate if you plan on walking/speed walking for the majority of the duration to allow for more recovery – so keep in mind the time listed is more time spent RUNNING.
That being said: while it’s okay to walk/speed walk, if you plan on doing it for the majority of the duration you should increase the time to 30-60 minutes at a minimum.
Short Circuit: Complete 3 Rounds
(Academy members add on a Benchmark Hero Workout or SHJ Core Benchmark Test)
30 Decline Push Ups
20 Jumping Lunges
15 Plank to Push Ups
10 Wall Climbs
5 Burpees
Flashy Flash Workout Routine: BIG Circuit Workout
Warm Up:
Dynamic Warm Up
25 High Knees
25 Jumping Jacks
25 Butt Kicks
10 Lunges with 3-5 Second Hold
Workout: Complete 2 Rounds
800M Run
(The below movements can be broken down with small rests in between as you chip away at the total number)
50 Push Ups (Scale to Knee Push Ups)
50 Air Squats (Scale with Chair – Sit Down, Stand Up)
40 Sit Ups (Scale to Crunches)
40 Dips (Scale with Chair – Walk In or Out from Chair to Scale)
30 Second Hollow Hold
30 Second Superman Hold
20 Pull Ups (Scale to Assisted or Pike Push Ups)
20 Double Unders
Flashy Flash Workout Routine: Speed Run Circuit with Calisthenics
Complete the Following Speed Run Circuit Workout:
- Walk/Jog (Warm Up) for 5-10 Minutes
- Begin Speed Circuit as Follows:
- Sprint 60 Seconds at 7-10+ MPH (90+% Effort)
- Walk 60 Seconds at 2-3 MPH (-60% Effort)
- Repeat for a Total of 30 Minutes
- Cooldown Incline Walk for 10-15 Minutes
Side Note: A good way to measure your improvement over time during your speed circuit is to pay attention to what speed your capable of performing your sprints at and which speed your comfortable with your walks at. Another great thing to do is measure your heart rate directly after your sprint and directly before the next sprint to see how quickly you recover and then compare that to future circuits.
Calisthenic Core Circuit: 2 Rounds
Complete Each Movement for 30 Seconds
Side Plank Right
Sit Ups
Hollow Hold
Lying Leg Raises
Plank Hold (60 Seconds)
Flutter Kicks
L-Sit Hold
V-Ups
Side Plank Left
Rest 30-60 Seconds and Repeat
Flashy Flash Workout Routine: Short Distance Run [For Time] and Short Circuit
Complete the Following FOR TIME! 🙂
Beginner: 1.5 Miles
Intermediate: 3 Miles
Advanced: 3-5 Miles
Similar to your long distance run training you should be looking to improve on this run each week, but also take it a bit easier than your timed distance run and don’t be afraid to scale it as needed going into the circuit – especially if you’re choosing one with running.
Short Circuit: Complete 1-2 Rounds
(Academy members add on a Benchmark Hero Workout or SHJ Core Benchmark Test)
50 Planking Shoulder Taps
40 Push Ups
30 Second L-Sit Hold
30 Wide to Close Squats
20 Pike Push Ups
10 Toes to Bar
Flashy Flash Workout Routine: Mandatory Rest Day Note
Your schedule does not need to adhere to this exact daily structure BUT you should have a rest day prior to your distance run day each week, as this will be an extremely important marker for your improvement and how well you are completing it over time! 🙂
Rest days are mandatory, BUT it’s okay to get active as long as you’re allowing your body to recover.
Flashy Flash Workout Routine: Additional Endurance Training Resources
- Constance Wu Workout Routine and Diet Plan
- Ewan McGregor Workout Routine and Diet Plan
- Kid Flash Workout Routine and Diet Plan
- Grant Gustin Workout Routine and Diet Plan
- How To Continue Training After Your First 5K (Workout Included)
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(Unofficial Workouts Inspired by Characters)
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