March 25th will see Gotham City’s Batman go toe-to-toe with Krypton’s Superman in the eagerly anticipated release of Batman v Superman: Dawn of Justice.
Ben Affleck has become the powerful and explosive figure needed to sport the new and improved batsuit. This will be his second super-hero film after he played Daredevil in 2003. His adversary will be the be lean and muscular Henry Cavill, who popularized superhero workouts with a remarkable transformation to star as the man of steel in 2013.
Gotham’s dark knight displays power and strength while the man of steel seeks to overpower Batman with explosiveness and agility. To train like these superheroes we will need a combination of all skills to make you strong, powerful, explosive and agile.
Skill 1: Strength: the quality or state of being strong; bodily or muscular power; vigor.
Skill 2: Power: great or marked ability to do or act; strength; might; force.
Skill 3: Explosiveness: A substance, that explodes or causes explosion.
Skill 4: Agility: the ability to quickly change body position or direction of the body.
To upgrade your skills and begin your superhero makeover, use the following format and train total body 3 times per week:
Strength: Complete exercise A. (4 Sets)
Power: Complete exercise B1 & immediately begin exercise B2. (4 Sets)
Explosiveness: Complete exercise C1 & immediately begin exercise C2. (4 Sets)
Agility: Complete exercise D1, D2 & D3 as a consecutive Tri-set. (4 Sets)
Without doubt the king of strength building exercises is the traditional barbell Deadlift. Usually referred to as the King of all Exercises. Pick something up, and put it back down. It’s the most common of human tasks and it’s sheer simplicity stimulates almost every muscle in the human body as well as it’s high stress on the central nervous system (CNS). If you use this workout 3 times per week, you may need to lighten the load in the later sessions to avoid fatigue and overworking yourself.
It will make you strong, and to build strength we will keep the intensity high and the volume low. It’s also a lift commonly performed incorrectly. Check out the Deadlift Instructional Video in our EXERPEDIA.
Warm up with 2-3 sets using a light weight and slowly increasing towards your first working set of 6 reps.
A) Deadlift: (Perform 4 Sets of 6-5-4-3 Reps, rest 2-3 mins between sets, increasing the weight each set)
Dumbbell Front Squat & Dumbbell Push Press (superset)
Superman’s trademark powerful and explosive leap into the sky combines both skills into the same movement. Developing strong quadriceps is crucial in developing a strong vertical leap and performing actions like Superman and sports where jumping in the air is crucial. Keep the dumbbells held in front of you, just in front of your shoulders and squat as per normal putting emphasis on your quadriceps and pressing the ground away from you with your heels.
As he leaps off the ground he shoots his arms in the air and flies into the sky to fight his next battle. To complete the power and explosiveness of this action we’ll be supersetting the front squat with the push press. The push press will require you to push your feet off the ground and press your hands in the air resembling the man of steel himself. Hold the dumbbells in a position similar to the front squat, however this time come down slowly about a quarter of the way and push off the ground and press the dumbbells in the air above your head.
B1) Dumbbell Front Squat: (Perform 4 sets of 10 Reps, increasing the weight each set)
B2) Dumbbell Push Press: (Perform 4 sets of 10 Reps, increasing the weight each set)
Incline Dumbbell Chest Press & Walking Lunges (superset)
Extending our work with power and explosivity we will be moving onto another pressing movement supersetting into a lower body movement. This time the emphasis will be on Batman’s power and explosiveness moving forward, striking and, fighting enemies that surround him.
Crucial in striking power is chest and shoulder development. The Incline Dumbbell Chest Press is designed to build your chest and anterior deltoids. The tempo for this should be controlled down, and explosive on the concentric. Mimicking the act of the dark knight striking away his enemies. Check out the correct form in the
Check out the correct form in the Incline Dumbbell Chest Press Instructional Video in our EXERPEDIA.
To keep Batman driving forward requires work from one of the most powerful muscle groups in the body, the glutes. Perform your walking lunges weighted, with dumbbells or a barbell. Leaning forward as you lunge will put emphasis on the glutes and hamstrings more. Check out the correct form in the
Check out the correct form in the Walking Lunges Instructional Video in our EXERPEDIA.
C1) Incline Dumbbell Chest Press: (Perform 4 sets of 10 Reps, increasing the weight each set)
C2) Walking Lunges: (Perform 4 sets of 10 Reps, increasing the weight each set)
Plyo-Push Up, Squat Jump & Standing Mountain Climber (Tri-Set)
The last and final skills to improve is agility and conditioning, this final tri-set combines upper-body, lower-body and a whole-body cardiovascular exercise to ramp up your calories burned. This will complete your transformation into a strong, powerful, explosive and agile superhero like Batman and Superman.
Perform a Plyo-Push Up, by pushing up and exploding into the air and dropping back down. This will help your agility and explosiveness. Blood will be rushing to your upper body and then we will move it back down to your lower-body by moving straight to body weight Squat Jumps. Drop and explode again into the air as explosive as you can. Finally Standing Mountain Climbers will finish off your conditioning by testing your whole body. Stand on the spot, and raise one leg and arm in the air after another as if climbing an imaginary mountain.
D1) Plyo-Push Up: (Perform 4 sets of 12 Reps, rest 10 secs, immediately move to next exercise)*
D2) Squat Jump: (Perform 4 sets of 12 Reps, rest 10 secs, immediately move to next exercise)*
D3) Standing Mountain Climber: (Perform 4 sets of 12 Reps, rest 10 secs, return to D1)*
Perform all 3 exercises as a tri-sett; repeat for a total of 4 rounds/circuits