Last updated on October 23rd, 2021 at 10:19 am
It’s time to bring in another awesome OPM villain.
You guys have been requesting more One Punch Man Inspired Workouts ever since we wrote a few more not too long ago, and how could we move on without Speed-o’-Sound Sonic?
Trick question…impossible.
Speed-o’-Sound Sonic has made it onto both of our lists of the most powerful One Punch Man characters (in our runner ups), and the most popular One Punch Man characters (at number thirteen)!
So it’s safe to say he’s going to fit right in and even be a great addition to our Workout Placement Quizzes.
Speed-o’-Sound Sonic Stats:
Real Name: N/A
Height: 5’8 1/2
Weight: N/A
Anime: One Punch man
Powers: Yes
Sonic is actually around average height among anime male characters.
Once you factor in our much shorter range and much larger behemoth range, he falls somewhere in the middle.
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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Speed-o’-Sound Sonic 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!
Speed-o’-Sound Sonic 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.
Starting off as usual, we’ll be pulling right from Sonic’s Wiki Fandom page, which leads with:
Speed-o’-Sound Sonic, more commonly called Sonic, is a recurring villain and occasional anti-hero. He first appeared as a bodyguard hired by Zeniru. He is a former member of the 44th Graduation Class of the Ninja Village, nicknamed “The End.” Sonic is one of the few people aware of Saitama’s true strength and is a self-declared eternal rival of Saitama.
When we make our way into Sonic’s powers and abilities we learn that he is insanely strong.
To lead us into it they start with an overview of those powers:
As a veteran ninja and assassin, Sonic is a master of ninja weaponry, possesses incredible amounts of speed, and is adept at hiding his presence. Fubuki commented that Sonic’s fighting ability is that of an S-Class individual. However, he is rather helpless against Dragon-level monsters, as seen in his fights with Gale Wind, Hellfire Flame, and Energiser.
From there they go on to discuss his individual powers and abilities, leading with his speed, strength and durability.
Here’s how they break them down:
Immense Speed and Reflexes: Sonic’s main power lies in his immense speed and reflexes. He was able to easily dodge rocks thrown by Hammerhead, as well as being able to move so fast that the latter could not even see him. Sonic was also able to easily dodge attacks from Deep Sea King, a Demon-level monster that could easily outmaneuver A-Class heroes, only had difficulty when the monster entered its true form.[12] It has been stated by Murata that Sonic is faster than the S-Class hero Metal Bat. During his fight with Genos, an S-Class hero, Sonic was capable of keeping up with his high-speed movements while Fubuki could not even see the cyborg hero.
Enhanced Strength: Despite his thin build, Sonic is stronger than the average human. He was able to dislocate Base B’s shoulder and incapacitate Special Moves Mile with no apparent effort.
Enhanced Durability: Sonic’s durability is greater than the average human’s. He withstood Base B’s shoulder and dislocated the prisoner’s shoulder in turn.
And even though we have enough information to build a round already, I’m going to continue with just a tiny bit more:
Ninjutsu Master: Sonic is a master of ninjutsu and has knowledge of various deadly techniques.
So originally I was going to build this out around a weighted routine to focus in on Sonic’s speed and strength, but instead I’m going to be building it out around calisthenics training to work around Sonic’s speed, ninja-like abilities, overall physique, and insane power level.
For that I’m going to be utilizing pieces of our Assassin Calisthenics 90 Day System, which is even intense enough to have helped train new U.S. Marines, in order to really build this into a ninja-style program that is worth of Sonic’s abilities.
Which means you need to be ready for some high volume, high intensity action!
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Speed-o’-Sound Sonic Workout Routine
Training Volume:
5+ days per week
Explanation:
We’re going to be using 3 days of calisthenics training and then 2 days of high intensity (one specifically a villain circuit test and another long endurance and/or HIIT) to train to become Sonic, all on top of bonus endurance and mixed martial arts training.
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Speed-o’-Sound Sonic Workout: Sample Workout Schedule
Monday: Ninja Training A
Tuesday: Ninja Villain Circuit Test
Wednesday: Ninja Training B
Thursday: Endurance Work and/or HIIT
Friday: Ninja Training C
Saturday: Additional Optional Training Resources
Sunday: Rest
Speed-o’-Sound Sonic Workout: Ninja Training A
Warm Up:
400-800M Jog
Workout:
Muscle Ups (Rings)
3×5
Handstand Push Ups
3×8
Explosive Close to Wide Push Ups
3×20
Dips
3×20
Straight Body Pulls (Rings)
3×5
Hollow Hold
3×30 Seconds
Ab Workout:
V-Ups
3xFailure
Hollow Rocks
3×30
Stability Ball Plank Holds
3xFailure
Speed-o’-Sound Sonic Workout: Ninja Villain Circuit Test
In a perfect world our Academy members or 90 Day System members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).
If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.
(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)
Ninja Villain Circuit Test: Complete 5 Rounds for Time
Scale down to 3-4 rounds if needed.
100 Jump Rope
30 Push Ups
50 Boxer Skips
25 Air Squats
50 Boxer Skips
25 Jumping Lunges
50 Boxer Skips
30 Mountain Climbers
Speed-o’-Sound Sonic Workout: Ninja Training B
Warm Up:
400-800M Jog
Workout:
Muscle Ups (Bar)
3×8
Wall Climbs
3×12
Clap Push Ups
3×25
Dips
3×20
L-Sit Holds
3×30 Seconds
Reverse Superman Holds
3×30 Seconds
Ab Workout:
Sit Ups with Twist
3xFailure
Hanging Leg Raises
3×30
Forearm Planks
3×60 seconds
Speed-o’-Sound Sonic Workout: Endurance Work and/or HIIT
For your endurance, HIIT or MMA/Parkour days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.
I’ll break it down in that order:
Option One – Run Based on Overall Fitness Level:
Beginner: 1-3 Miles
Intermediate: 3-5 Miles
Advanced: 5+ Miles
Endurance Work 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)
Option Two – Varied Cardio for 45-60 Minutes:
Split your cardio up however you’d like but complete 45-60+ minutes using:
- Treadmill Walk/Run
- Rower Machine
- StairMaster
- Elliptical
- Swim
- Bike
Option Three – Complete HIIT Training Using SHJ Resources:
- The Best HIIT Workouts
- Jump Rope Workout Database
- Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test
Speed-o’-Sound Sonic Workout: Ninja Training C
Warm Up:
400-800M Jog
Workout:
Chin Ups
3×10
Inch Worms
3×15
Push Ups
3×30
Dips
3×20
Wide Grip Pull Ups
3×5
Hollow Hold
3×30 Seconds
Ab Workout:
V-Ups
3×30
Lying Leg Raises w/ Hip Thrust
3×30
Side Planks
3×30 Seconds Each Side
Speed-o’-Sound Sonic Workout Routine: Bonus Training Resources
Parkour Training Resources:
- The Nightrunner Parkour Workout Routine
- The Assassin’s Creed Parkour Workout Routine
- The Robbie Amell Parkour Workout Routine
Main MMA Training Resources
- Anna Diop Workout Routine and Diet Plan
- Ryan Potter Workout Routine and Diet Plan
- Frank Grillo Boxing Workout
Other MMA Training Resources:
- Deathstroke Workout Routine
- Daredevil Workout Routine
- Moon Knight Workout Routine
- Sagat Workout Routine
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(Unofficial Workouts Inspired by Characters)
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