Last updated on May 22nd, 2022 at 07:03 am
Silver Fang reminds me of Master Roshi.
But so does Jiraiya and Aoi Todo, so I guess Roshi is just naturally who I think of when there is an awesome character involved.
Our One Punch Man Inspired Workouts haven’t gotten any love in a while, other than getting Mizuki and Superalloy Darkshine not too long ago, so it was time to bump Silver Fang up the list.
He obviously deserves a spot here at SHJ, but he had a few weeks until he was going to make it and I decided to make his day come early.
For those of you who don’t know what I mean by that: I work based on the popularity among the requests we get, and I get about 100+ a day, so Silver Fang had enough to be added in the next few weeks.
That being said, we can immediately add him to our One Punch Man Workout Placement Quiz and make that even better as well.
Silver Fang Stats:
Real Name: Bang
Height: 5’5
Weight: 121 lbs.
Anime: One Punch Man
Powers: Yes
Silver Fang comes in around average height among anime characters, although I have been bringing in more and more behemoths, so the average may be a bit higher now.
One thing I will say though is Silver Fang’s 121 pounds is EXTREMELY light for his mass. To put that into perspective I’m around 5’5-5’6 and weigh 180 ish (you can see me on TikTok here if you haven’t seen me all over the site).
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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Silver Fang 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.
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Silver Fang 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.
To learn more about Silver Fang I’m going to be pulling right from his Wiki Fandom page starting with what they give us for his bio section here:
Bang, also known by his hero alias Silver Fang, is a professional hero, a martial arts master, and the creator and teacher of Water Stream Rock Smashing Fist. He is the 3rd highest ranked S-Class hero of the Hero Association and is recognized as one of its most powerful heroes. He is currently settled in Z-City. In his youth, he was nicknamed Wind of Blood.
Bang and his brother, Bomb, are the two greatest masters of the martial arts world. He is currently trying to recruit new disciples into his dojo, with his main targets being Saitama and Genos. Bang is also part of the Saitama Group.
To learn more about what we’re going to be training around – aside from Bang’s insanely shredded and muscular physique of course, we can move right into his powers and abilities section.
To start us off they tell us about his overall powers and abilities here:
As the third-ranked S-Class hero, Bang is one of the most powerful heroes of the Hero Association. Even among the S-Class, his presence is exceptional. He is also an outstanding proficient martial artist and a capable martial arts teacher, having taught Water Stream Rock Smashing Fist to his former disciple Garou, who is also incredibly skilled in the art. Garou himself has also stated that Demon-level beings like Bug God and Royal Ripper are nothing compared to his former master. He is known as an idol and treasure of martial arts, almost being like a god in the martial arts world, and thus one of the most skilled and powerful martial artists in the world, despite the fact that he is past his physical prime. He and Superalloy Darkshine are considered the twin pillars of the hero world. Bang’s combination of immense physical power and vast martial arts prowess makes him one of the most powerful close-range fighters in the Hero Association. His martial arts knowledge and experience enabled him to gain the upper hand against Superalloy Darkshine in a sparring match, despite the latter having greater physical prowess. His amazing strength was demonstrated again during his fight against Gums and Fuhrer Ugly, two Dragon-level Mysterious Beings, capable of kicking through the former and thrashing the latter without apparently much effort. Additionally, despite Garou’s massive growth through many battles, and being even in his evolved state, Bang still has proved capable of fighting on equal footing with the formidable former disciple for a considerable amount of time before finally being defeated.
From there they also go on to tell us about his insanely powerful abilities.
I do want to make note to the fact that he is a martial arts master as well, as noted in his bio – but we’re going to be focusing in on his physique and abilities to build this one out considering those are the things we can control best through this routine.
That said: if you want to learn more about his martial arts you can do so at his Fandom page I linked to above.
This is what they tell us about his physical abilities:
Immense Strength: Despite his old age, Bang possesses incredible physical strength, far beyond that of an average hero, even by S-Class standards. He has been shown to be able to destroy meteorite fragments with his bare hands. Upon facing Fist Fight Djinn, a Demon-level threat, Bang was able to annihilate the monster in an instant, to the shock of Smile Man. With a single punch, he was able to create a huge crater as it made contact with Garou, who was lying on the ground. Combining his strength with his brother, Bang was able to knock Elder Centipede back and destroy the enormous monster’s carapace armor, which was durable enough to withstand Metal Knight’s missiles and Metal Bat’s swings without a scratch. Against Gums and Fuhrer Ugly, two powerful Dragon-level Mysterious Beings, Bang was capable of kicking a large hole through the former, and overpowering the latter with a series of strikes, causing heavy damage to the monsters.
Immense Speed and Reflexes: Bang possesses impressive speed and reflexes, far beyond that of average heroes. He was able to follow the movements of extremely fast opponents and could not only outrun a falling spaceship but also all of the S-Class heroes present, such as Atomic Samurai, Metal Bat, and Puri-Puri Prisoner. Atomic Samurai even questioned how Bang can be so fast, despite being one of the fastest S-Class heroes himself. During a sparring match with Metal Bat, he was able to dodge and repel all of Metal Bat’s swings, as well as significantly exhaust him with little effort. His immense speed allows him to deliver high-speed combos in an instant, and run dozens of miles before tiring, being able to run much farther in his prime. He was able to move faster than Do-S could see and incapacitate her along with many of her love slaves within mere moments. When a horde of Black Sperm clones surrounded him and Genos, Bang was capable of dispatching multiple clones in quick succession.
Enhanced Stamina and Endurance: Bang possesses an amazing level of stamina. He is able to run a few dozen kilometers before getting winded, although his age has taken a toll on his stamina. Throughout the course of the battle against the Monster Association, Bang was able to proceed through several fights ranging from brief to long durations, such as against Overgrown Rover, Gums and Fuhrer Ugly, and hordes of Black Sperm clones. Despite his injuries and tiredness fighting against an evolved Garou, he managed to endure the pain and continue engaging with his former disciple.
So, to train to become Silver Fang, here’s what we’re going to be focusing on:
- Silver Fang’s Insanely Shredded Physique
- Immense Strength and Speed
- Enhanced Stamina and Endurance
And I know the perfect layout for this one, so get ready for some volume.
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Silver Fang Workout Routine
Training Volume:
5 days per week
Explanation:
We’re going to be training with 3 full body training days per week, one devoted entirely to Silver Fangs enhanced endurance, and then a final day per week for our Water Stream Circuit Test (which you can do weekly, biweekly or monthly – subbing endurance on weeks you don’t do the circuit).
The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional pyramid training, straight sets, super sets, progressive overload and more.
Silver Fang Workout Routine: Sample Schedule
Monday: S-Class Hero Body Training A
Tuesday: Water Stream Circuit Test
Wednesday: S-Class Hero Full Body Training B
Thursday: Martial Arts Master Endurance Work
Friday: S-Class Hero Full Body Training C
Saturday: Optional Additional Training with Resources
Sunday: Rest Day
Silver Fang Workout Routine: S-Class Hero Full Body Training A
Warm Up:
800-1600M Run
Workout:
Dumbbell Bench Press
4×15, 12, 10, 8
Upright Rows
3×12, 10, 8
Bent Over Rows
3×12, 10, 8
Leg Press
3×12, 10, 8
Preacher Curls
3×10
Tricep Cable Pushdowns
3×10
Core Work:
Sit Ups
3×30
Knee Raises with Twist
3×30
Silver Fang Workout: Water Stream 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!)
Water Stream Circuit Test: Complete 4 Rounds For Time
Run 400M
20 Thrusters
10 Explosive Push Ups
20 Jumping Lunges
10 Curl to Press
Run 400M
Rest 1-5 Minutes as Needed Between Rounds
Silver Fang Workout Routine: S-Class Hero Full Body Training B
Warm Up:
800-1600M Run
Workout:
Deadlift
4×15, 12, 10, 8
Seated Arnold Press
3×12, 10, 8
Chest Flyes
3×12, 10, 8
Hamstring Curls
3×12, 10, 8
Alternating Hammer Curls (Dumbbell)
3×10 each arm
Tricep Cable Kickbacks
3×10 each arm
Core Work:
V-Ups
3×30
Lying Leg Raises into Flutter Kicks
3×30
Silver Fang Workout: Martial Arts Master Endurance Training
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
Silver Fang Workout Routine: S-Class Hero Full Body Training C
Warm Up:
800-1600M Run
Workout:
Back Squats
4×15, 12, 10, 8
Lateral Raises
3×12, 10, 8
Wide Grip Cable Pulldowns
3×12, 10, 8
Weighted Dips
3×12, 10, 8
High Cable Curls
3×10
Seated Overhead Dumbbell Extensions
3×10
Core Work:
Cable Crunches
3×30
Knees to Elbow
3×30
Silver Fang Workout Routine: Optional Additional 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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