Batman's Training Program- Phase 5

Batman's Training Program- Phase 5

This is a continuation from Batman's Training Program- Phase 4. 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 (225#) OR Squat Clean- 8 x 3 Reps (225#)
• 5 Sets Metabolic Conditioning (1/4 Mile Run, 21 One 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-

• 5 Sets 20ft Rope Climb
• 30 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 (510#)
• "Light" Deadlift- 30 Reps (255#)
• 30 Minutes Sparring

Wednesday (Off Day):

Morning-

• 20 Mile Run

Evening-

• 30 Minutes Target Practice
• 30 Minutes Flexibility
• 30 Minutes Hand Techniques
• 30 Minutes Leg Techniques
• 30 Minutes Observation (Watch fights, instructional videos, observe natural movement of people, animals, and objects in motion.)
• 30 Minutes Meditation
• 30 Minutes Grappling Techniques

Thursday:

Morning-

• 30 Minute Jog
• 30 Minutes Martial Arts- Forms or Shadowboxing

Evening-

• Squats- 9 x 5 Reps (465#)
• 50 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 (225#) OR Squat Clean- 8 x 3 Reps (225#)
• 5 Sets of Metabolic Conditioning or Prescribed Crossfit WOD
• 30 Minutes Flexibility 
• 30 Minutes Sparring

Saturday:

Morning-

• 30 Minute Jog
• 30 Minutes Yoga

Evening-

• 5 x 50 Crunches
• Squats 8 x 5 Reps (405#)
• Push-ups- 5 x 50 Reps
• 30 Minutes Monkey Bars
• 30 Minutes Pommel Horse
• 30 Minutes Heavy Bag
• 1/4 Mile Swim

Notes:

• There is going to only be one more phase after this. 
• I want to re-iterate (again) 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.
• You are probably not a billionaire with access to top tier supplementation, massage therapists, chiropractors, acupuncturists, doctors, and copious amounts of steroids (seriously, Bruce wouldn't have gotten as strong as he did without steroids given the sheer amount of work that he does). Since you are not a billionaire with access to all of these things, please do not act like one. This overall process will be extremely slow (i.e.- take years and years) and you will have to build your training volume slowly, not necessarily in line with these phases, either. If you have to omit days, omit days until you get used to the workload. If you have to drop the weight on something, drop the weight. If you have to do less reps or just decide that you need a break, take a break. Your body will give out if you do too much too fast.

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