Thursday, March 28, 2013

Batman's Training Program- Final Phase

This is a continuation from Batman's Training Program- Phase 5. Continue to scale the workouts as necessary. This is pretty much the same program that was initially posted here, however, I am going to post some variances in the workout, so that you don't always end up doing the same thing. 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 (262#) OR Squat Clean- 8 x 3 Reps (262#)
  • 5 Sets Metabolic Conditioning (1/4 Mile Run, 21 Two 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, Levering)
  • 40+" 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- 7 x 5 Reps (620#)
  • "Light" Deadlift- 30 Reps (310#)
  • 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- 10 x 5 Reps (525#)
  • 1 Hour Bouldering
  • 30 Minutes Flexibility
  • Crunches- 5 x 50 Reps
  • 30 Minutes Target Practice 
  • 30 Minutes Heavy Bag

Friday:
Morning-
  • 30 Minute Jog
  • 30 Minutes Meditation
Evening-
  • Clean and Jerk- 8 x 3 Reps (262#) OR Squat Clean- 8 x 3 Reps (262#)
  • 5 Sets Metabolic Conditioning or Prescribed Crossfit WOD
  • 30 Minutes Flexibility 
  • 30 Minutes Sparring

Saturday:
Morning-
  • 30 Minute Jog
  • 30 Minutes Yoga
Evening-
  • Crunches- 5 x 50 Reps
  • Squats- 10 x 5 Reps (525#)
  • Push-ups- 5 x 50 Reps
  • 30 Minutes Monkey Bars
  • 30 Minutes Pommel Horse
  • 30 Minutes Heavy Bag
  • 1/4 Mile Swim

Notes:
  • We've come full circle. Now all that's left to do is to make the commentary on how to successfully navigate and implement this program.
  • Any one of these days is not necessarily a problem to a hardcore athlete, but the biggest thing is that there aren't any real rest days and that is where the tricky implementation comes in. 
  • Remember, the only reasons that Bruce Wayne would even remotely be able to keep this up for any length of time are because he worked up to it slowly, he probably has access to top tier supplementation, massage therapists, chiropractors, and doctors, and Bats is probably juicing just as hard as any professional body builder ever.

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

He didn't get this jacked going Vegan and doing Zumba, that's for sure!




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