Tuesday, November 13, 2012

Batman's Training Program- Phase 4

This is a continuation from Batman's Training Program- Phase 3. Once again if you cannot do the prescribed training, scale it down until you are able to complete it. Please advance through the previous stages before attempting this one. Please reference previous posts if you have any questions.


Sunday: 
Morning-
  • 30 Minute Jog
  • 30 Minutes Meditation
Evening-
  • Clean and Jerk- 8 x 3 Reps (185#) OR Squat Clean- 8 x 3 Reps (185#)
  • 4 Sets Metabolic Conditioning (1/4 Run, 21 Half Pood KB Swings, 12 Pull-ups)
  • 30 Minutes Flexibility
  • 30 Minutes Sparring
Monday:
Morning-
  • 30 Minute Jog
  • 30 Minutes Martial Arts- Forms or Shadowboxing
Evening-
  • 4 Sets 20ft Rope Climb
  • 20 Minutes Gymnastic Rings (Pick Two: Pull-ups, Iron Cross, Muscle-up, L-Sit, Dips)
  • 36" Box Jumps- 8 x 12 Reps
  • 5 x 50 Crunches
  • 30 Minutes Heavy Bag
  • 30 Minutes Flexibility
  • 30 Minutes Target Practice (Mitt Work, Knife/Dart/Shuriken/etc Throwing, Hitting Moving Targets
Tuesday:
Morning-
  • 30 Minute Jog
  • 30 Minutes Yoga
Evening-
  • 1/2 Mile Swim
  • "Heavy" Deadlift- 5 x 5 Reps (420#)
  • "Light" Deadlift- 30 Reps (200#)
  • 30 Minutes Sparring
Wednesday (Off Day):
Morning-
  • 15 Mile Run
  • 5 Mile Walk
Evening-
  • 20 Minutes Target Practice
  • 20 Minutes Flexibility
  • 20 Minutes Hand Techniques
  • 20 Minutes Leg Techniques
  • 20 Minutes Observation (Watch fights, instructional videos, observe natural movement of people, animals, and objects in motion.)
  • 20 Minutes Meditation
  • 20 Minutes Grappling Techniques
Thursday:
Morning-
  • 30 Minute Jog
  • 30 Minutes Martial Arts- Forms or Shadowboxing
Evening-
  • Squats- 8 x 5 Reps (405#)
  • 40 Minutes Bouldering
  • 30 Minutes Flexibility 
  • 5 x 50 Crunches
  • 30 Minutes Target Practice
  • 30 Minutes Heavy Bag
Friday:
Morning-
  • 30 Minute Jog
  • 30 Minutes Meditation 
Evening-
  • Clean and Jerk- 8 x 3 Reps (185#) OR Squat Clean- 8 x 3 Reps (185#)
  • 4 Sets of Metabolic Conditioning or Prescribed Crossfit WOD
  • 30 Minutes Flexibility 
  • 20 Minutes Sparring
Saturday:
Morning-
  • 30 Minute Jog
  • 30 Minutes Yoga
Evening-
  • 5 x 50 Crunches
  • Squats 8 x 5 Reps (365#)
  • Push-ups- 5 x 50 Reps
  • 20 Minutes Monkey Bars
  • 20 Minutes Pommel Horse
  • 20 Minutes Heavy Bag
  • 1/4 Mile Swim

Notes:
  • I want to re-iterate how much volume this is an how much time it's going to take to get to it. After I post all the phases, I'm going to post how you will realistically start and move from one phase to the next, as well as rest periods for periodization. 
  • The weights are only there as a reference to building toward how Bruce Wayne actually trained. If you are training in this fashion, please take the time to build up to these weights. Try to focus on the sets and reps and use your own strength as a general reference.
  • Make sure you're taking adequate rest in between sets of lifting. For heavy sets, try to take at least one minute of rest, but up to five minutes, if necessary. The point is to focus on strength for your lifting. You can focus on conditioning with the metabolic conditioning, running, and martial arts. 
  • If you'll notice, I am including some options for the lifts and other exercises at this point. 
  • It's unlikely that any human could actually complete this routine for any real length of time without developing Overtraining Syndrome, so please take that into account and use your own judgment. If anything, use this for inspiration.

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