You would all have to agree that handling The Penguin, Joker, Riddler, Bane, Two Face, Cat Woman and Mr Freeze are all pretty big tasks, right? Just imagine how demanding the physical requirements would be! In fact, you would need to be a well-rounded athlete to survive.
Below are the qualities you would need to possess if you were to take over as Batman:
To me, this all sounds and looks like GPP. GPP stands for ‘General Physical Preparedness’ which means having a good foundation for everything – good speed, good strength, good power, etc.
Ok, so you’ve been called upon to be the next in line to take over Batman’s duties; Bruce Wayne is getting old and is in much need of a rest. You have 4 months to get into shape and be the savour and protector of Gotham. Here is how you should go about it…
First, let’s break down each quality (speed, power, strength, etc.) and determine how we should go about improving each one of them.
Speed – To improve your speed, you should sprint.
Power – To improve your power, you could do some jumping, bounding or power throws. For example: A med ball explosive chest pass, or an Olympic lift such as a power clean.
Strength – To increase strength, you should do some form of heavy lifting. When I think of full body strength, the deadlift always come into mind; the deadlift really is a full body lift. Plus, if Robin ever gets injured and needs to be picked up and carried over to the Batmobile, the deadlift is just that.
Strength Endurance – Put simply, strength endurance is the ability to produce force over a period of time. Naturally, kettlebell swings, complexes and prowler work all come into mind when we want to improve our strength endurance.
Endurance – When I think of true endurance, the good old long run, swim or ride comes into mind. We’re talking about true fitness – no 10 minute WODs, or metcons here. I’m talking about a long, 2 hour plus run, swim or ride.
Flexibility – To improve flexibility, you need to stretch. I’m going to go with static stretching simply because after a long day of fighting crime, static stretching will not only help you increase your flexibility, but it will also help with recovery, and it will relax the mind – this is very important, otherwise you’ll go insane.
Your weekly schedule:
You’re going to alternate each day between fitness and power/strength based work. What I mean by ‘heavy’, ‘light’ and ‘medium’ is a method used in the RKC system where we rotate our overall training volume to allow high training frequency without getting burnt out. Put simply, heavy means the most volume, light means the least, and medium is somewhere in the middle.
This will be one of your biggest days of the week. You’re going to go on a long trail run – anywhere between 2-3 hours long.
This will be your lightest day of the week for your power and strength work. You will simply do the following:
1a. and 1b. simply means you will super set the two exercises – do a set of pull ups, rest, do a set of bench presses, rest, and repeat.
There is no leg involvement today because you will simply be too sore from yesterday’s run. Literally just work up to a decent weight and then do 2 sets of 5.
This will be just a light fitness day since there will still be some fatigue lingering around from the run on Sunday. Just go for a light ride for about an hour, and dedicate another 30-60 minutes later on in the day to stretching.
This will be your hardest day of the week in the gym.
Perform 5, rest, 10, rest, 15, rest, and so on.
Your legs, especially your glutes, will be fairly sore so the swim will aid the recovery process. However, it is a medium session, so you want to aim for around 3000 metres. For example: 15 x 200m.
Finally, you need to dedicate this day to mobility and flexibility work to get ready for tomorrow’s big run.
So there you have it, that’s what you need to do to be physically ready to become the next Batman. If you follow this plan, I can assure you that you will keep Gotham safe.
Author: Grant Lofthouse
A trainer, RKC, Primal Move Fundamentals Instructor and the owner of Cardio Haters Training. He has been featured in Australia’s Women’s Health & Fitness as well as Muscle & Fitness magazine. For information check out his site www.CardioHaters.com