Sunday, May 6, 2012

Batman's Training Program- Phase 2

This is the continuation from Phase 1 of Batman's Training Program and will build off the previous stage. Obviously, you may not be able to tackle the training at first, but you can just scale things down as needed.


Sunday:
Morning-

  • 30 Minute Jog
  • 20 Minutes Meditation
Evening-
  • Clean and Jerk- 8 x 2 Reps (95#)
  • 2 Sets Metabolic Conditioning (1/4 Mile Run, 21 Half Pood KB Swings, 12 Pull-ups)
  • 15 Minutes Stretching
  • 15 Minutes Sparring

Monday:
Morning-
  • 30 Minute Jog
  • 30 Minutes Martial Arts- Forms or Shadowboxing
Evening-
  • 2 Sets 20ft Rope Climb
  • 10 Minutes Gymnastic Rings (Pick One: Pull-ups, Iron Cross, Muscle-ups)
  • 36" Box Jumps- 4 x 12 Reps
  • 5 x 50 Crunches
  • 30 Minutes Heavy Bag
  • 15 Minutes Flexibility 
  • 15 Minutes Target Practice (Mitt Work, Dart/Knife/Shuriken/etc Throwing, hitting any moving targets)

Tuesday:
Morning-
  • 30 Minute Jog
  • 30 Minutes Yoga
Evening:
  • 1/2 Mile Swim
  • "Heavy" Deadlift- 3 x 5 Reps (250#)
  • "Light" Deadlift- 30 Reps (95#)
  • 30 Minutes Sparring

Wednesday (Off Day):
Morning- 
  • 5 Mile Run
  • 5 Mile Walk
Evening-
  • 15 Minutes Target Practice
  • 15 Minutes Flexibility
  • 15 Minutes Hand Techniques
  • 15 Minutes Leg Techniques
  • 15 Minutes Observation (Watch fights, instructional videos, observing natural movement of people, animals, and objects in motion)
  • 15 Minutes Meditation
  • 15 Minutes Grappling Techniques

Thursday:
Morning-
  • 30 Minute Jog
  • 30 Minutes Martial Arts- Forms or Shadowboxing
Evening-
  • Squats- 5 x 5 Reps (225#)
  • 30 Minutes Bouldering
  • 30 Minutes Flexibility 
  • 5 x 50 Crunches
  • 15 Minutes Target Practice
  • 30 Minutes Heavy Bag 

Friday:
Morning-
  • 30 Minute Jog
  • 20 Minutes Meditation
Evening-
  • Clean and Jerk- 8 x 2 Reps (95#)
  • 2 Sets of Metabolic Conditioning or 1/2 Prescribed Crossfit WOD
  • 15 Minutes Flexibility
  • 15 Minutes Sparring

Saturday:
Morning-
  • 30 Minutes Jog
  • 30 Minutes Yoga
Evening-
  • 5 x 50 Crunches
  • Squats- 5 x 5 Reps (225#)
  • Push-ups- 3 x 50 Reps
  • 15 Minutes Monkey Bars
  • 15 Minutes Pommel Horse
  • 15 Minutes Heavy Bag
  • 1/4 Mile Swim

Notes:
  • Here's the deal: This is going to take a long time. I realize that some of the weights listed for exercises are not super impressive, but you're having to build yourself from all sides at once, so the increases in everything are going to have to be smaller as a whole. Don't even think about going onto the next Phase until this Phase is more than manageable. 
  • If you're wondering, the 30 minute jog on most days is going to be at an easy pace. 
  • I realize there is a lot here, so if you have an questions about anything here, please leave it in the comments. 

That's all for today, guys. Until next time, good luck and train hard!
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