7 Days a Week Batman Workout

batman_workoutA couple of years ago, the first 50 issues of the Batman comics were released again in a book called The Batman Files. In addition to the comics are a bunch of extras, like Batman’s weapons schematics, maps, newspaper clippings.

However, one of the most interesting things I found was Bruce Wayne’s training regimen. Ready to give it a try?Here’s the real Bruce Wayne workout. Don’t worry, if this seems a little much (which believe me, it is), then check out the modified workout at the end of this article:

Real Batman Workout (Good Luck):

Sunday:

  • Morning:  30 minutes jog | 30 minutes meditation
  • Evening: Clean and Jerk Lifts (3 reps, 8 sets @ 262 lbs) | 5 sets of the following (.25 mile run, 21 kettlebell swings, 12 pullups) | 30 minutes flexibility | 30 minutes sparring

Monday:

  • Morning:  30 minutes jog | 30 minutes traditional katas (focus on Japanese forms)
  • Evening: 5 sets of a 20 foot rope climb | 30 minutes gymnastic rings (focus on muscle ups) | high box jumps (12 reps, 8 sets) | crunches (50 reps, 5 sets) | 30 minutes heavy bag | 30 minutes flexibility | 30 minutes target practice

Tuesday:

  • Morning:  30 minutes jog | 30 minutes yoga
  • Evening: .5 miles swim | heavy deadlift (5 sets, 7 reps @ 620 lbs) | lighter deadlift (30 reps @ 310 lbs) | 30 minutes sparring

Wednesday (Off Day — yeah, right):

  • Morning:  20 mile run @ 4:50 minute/mile pace
  • Evening: skills training only (30 minutes target practice | 30 minutes flexibility | 30 minutes upper body basics | 30 minutes lower body basics | 30 minutes observation | 30 minutes meditation | 30 minutes holds and pressure points)

Thursday:

  • Morning:  30 minutes jog | 30 minutes traditional katas (focus on Okinawan forms)
  • Evening: squats (5 reps, 10 sets @ 525 lbs) | 1 hour bouldering | 30 minutes flexibility | crunches (5 reps, 5 sets) | 30 minutes target practice | 30 minutes heavy bag

Friday:

  • Morning:  30 minutes jog | 30 minutes meditation
  • Evening: Clean and Jerk Lifts (3 reps, 8 sets @ 262 lbs) | 5 sets of the following (.25 mile run, 21 kettlebell swings, 12 pullups) | 30 minutes flexibility | 30 minutes sparring

Saturday:

  • Morning:  30 minutes jog | 30 minutes yoga
  • Evening: crunches (50 reps, 5 sets) | squats (5 reps, 10 sets @ 525 lbs) |  pushups (50 reps, 5 sets) | 30 minutes monkey bars | 30 minutes pommel horse | 30 minutes heavy bag | .25 mile swim

The Modified Batman Workout

If you can do the previous workout, you truly are Batman. However, a more reasonable workout is to cut everything in half. Here’s a modified Batman workout that will get you into incredible shape.

Sunday:

  • Morning:  15 minutes jog | 15 minutes meditation
  • Evening: Clean and Jerk Lifts (1 reps, 4 sets @ 131 lbs) | 2 sets of the following (.25 mile run, 10 kettlebell swings, 6 pullups) | 15 minutes flexibility | 15 minutes sparring

Monday:

  • Morning:  15 minutes jog | 15 minutes traditional katas (focus on Japanese forms)
  • Evening: 2 sets of a 20 foot rope climb | 15 minutes gymnastic rings (focus on muscle ups) | high box jumps (6 reps, 4 sets) | crunches (25 reps, 2 sets) | 15 minutes heavy bag | 15 minutes flexibility | 15 minutes target practice

Tuesday:

  • Morning:  15 minutes jog | 15 minutes yoga
  • Evening: .25 miles swim | heavy deadlift (2 sets, 3 reps @ 310 lbs) | lighter deadlift (15 reps @ 105 lbs) | 15 minutes sparring

Wednesday (Off Day — yeah, right):

  • Morning:  10 mile run @ 9 minute/mile pace
  • Evening: skills training only (15 minutes target practice | 15 minutes flexibility | 15 minutes upper body basics | 15 minutes lower body basics | 15 minutes observation | 15 minutes meditation | 15 minutes holds and pressure points)

Thursday:

  • Morning:  15 minutes jog | 15 minutes traditional katas (focus on Okinawan forms)
  • Evening: squats (2 reps, 5 sets @ 260 lbs) | 30 minutes bouldering | 15 minutes flexibility | crunches (25 reps, 2 sets) | 15 minutes target practice | 15 minutes heavy bag

Friday:

  • Morning:  15 minutes jog | 15 minutes meditation
  • Evening: Clean and Jerk Lifts (1 reps, 4 sets @ 130 lbs) | 2 sets of the following (.25 mile run, 10 kettlebell swings, 6 pullups) | 15 minutes flexibility | 15 minutes sparring

Saturday:

  • Morning:  15 minutes jog | 15 minutes yoga
  • Evening: crunches (25 reps, 2 sets) | squats (2 reps, 5 sets @ 260 lbs) |  pushups (25 reps, 2 sets) | 15 minutes monkey bars | 15 minutes pommel horse | 15 minutes heavy bag | .25 mile swim
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