Designer Superhero workouts Part 4: The Amazonian Warrior Workout

Diana Prince is like some of her other comrades in the Justice League, she is an outlander.

Superman and Martian Manhunter both come from other planets, which is more extreme, but doesn’t detract from the fact she spent many years isolated on a paradise island with nothing to do but train, train and train some more.

This workout should have a larger target audience to be fair, not just our beloved comic fan’s admiration of the title heroine, but also for RPG warrior players and fans of Link.

For in this gruelling regime we will be getting you ready to fight sword and shield style, like an Amazonian princess is trained, and like an adventurer is trained.

The Amazonian Warrior Workout

To really hit all the components of fitness required to be a mighty warrior, we'll be using some new tactics. CrossFit.

To really hit all the components of fitness required to be a mighty warrior, we’ll be using some new tactics. CrossFit.

What in Gaia’s name is this CrossFit business? It sounds like a fitness fad, aren’t we supposed to avoid those?

It’s fairly new on the fitness industry scene but it has been around for quite a while and has proven it’s worth. It will turn you into a true warrior.

CrossFit’s origin comes from it being used as the principal strength and conditioning program for many police academies, tactical operations teams and military special operations units. I feel that should endorse the value of this workout.

Designed specifically for training people who will see real combat scenarios upon a real battle field. So effective is CrossFit that soon it’s regime was adopted by champion martial artists, and hundreds of other elite and professional athletes worldwide.

As you can see, CrossFit does what it sounds like it does.

As you can see, CrossFit does what it sounds like it does.
Everything.
At once.

Unlike the other DSWs, the periodization will only be reflected by increased reps, increased weight or time reductions. CrossFit is a different animal altogether, that doesn’t care for hypertrophy nor focusing on one component of fitness at a time.

Be sure to carb up an hour before each session, at least 90 grams of complex slow releasing carbs. I strongly suggest doing this with a high carb protein shake, they will absorb quickly and leave nothing in your digestive tract to puke up.

The workouts are so intense, hurling from the exertion does happen. Been there, done that, but to my credit carried on, my resulting time was abysmal, however, I persevered, and if a guy who isn’t genetically geared for fitness and spent most of his teenage life as a porker that ain’t too shabby.

After completing the 12 week slog that is the Amazonian Warrior Workout, you'll have no trouble handling armed and armoured foes.

After completing the 12 week slog that is the Amazonian Warrior Workout, you’ll have no trouble handling armed and armoured foes.

Phase 1: The 5 workouts – 4 weeks

That’s right, beloved reader, you’ve got 5 workout sessions, one for each of the 5 ‘working’ days of the week.

As always; when your friendly neighbourhood Rogue Advisor plans these sojourns to levelling you up in a considerate manner that gives you the weekend off.

Ain’t I a darlin’.

Each session is a race against the clock; that doesn’t mean sacrificing good exercise form just to teach a stop watch who’s boss though.

As soon as you’ve finished one exercise you move straight on to the next, no fancy sets with ‘rest’ periods in this brutal regime.

Unfortunately, Level Up being the impoverished little organization it is at the moment doesn’t have the means for your friendly neighbourhood Rogue Advisor to instruct you in the exercise techniques himself.

Level Up  will have a studio soon. Just gotta get the funding.

Until then, beloved reader, you’ll have to make do with the ‘best’ instructional videos the internet has to offer.

Do not heed the falsehoods of the instructors unless otherwise stated, just copy the exercise technique.

If you can deal with this DSW, you also will be able to give Kryptonians a kicking.

If you can deal with this DSW, you also will be able to give Kryptonians an ass kicking.

Monday

You don’t need to go to that vile nest of hormonally manipulated meatheads the gym for the during first workout at least.

You could do this workout in the park, all you will need is a decent tree branch to use as a pull up bar.

Run a mile: These exhausting workouts will tax you to your body to its limits. Aim for a 10 minute mile, that’s the rough average for most people. Attempt to decrease the time with each session.

Pull ups: Find your tree branch, or if you’re in the gym the chinning bar, and do as many as possible. Some advice to work up to ‘full-bodied’ pull ups.

Decline press ups: Immediately after finishing the pull ups, find something to raise your feet onto, a park bench will suffice, and get pressing, do as many as you can.

Bodyweight squats: Back up on your feet instantly and perform as many as possible.

Run another mile: That’s right, beloved reader, we begin and finish the first workout with cardio. Even though you should be tired by now, still try to beat your original time.

Challenge time: The goal is to complete the circuit in 40 minutes, but an hour is a perfectly respectable time.

By the end of this phase you should be hitting at least 25 pull ups, 50 press ups and 100 squats, but of course aim for more. It will be important for later workouts.

With the help of the following workout, this feat of power will be common place for you.

With the help of the following workout, this feat of power will be common place for you.

Tuesday

A short yet exhausting workout for Tuesday, only two exercises but vital ones for warrior skills. Complete this circuit 3 times. 21 reps on the first, 15 on the second and a mere 9 on the third.

Jumping pull ups: A lower impact version, with different applications to the regular pull up, designed with producing killing machines in mind.

If you can’t perform all the reps required in one sitting then have a short ‘rest’ and carry on the same exercise until they are all done. Imagine combat scenarios when performing all these exercises and what their application would be.

Despite the video’s instructor’s ‘advice’, only use overhand grip.

Thrusters: Unless you have a decent barbell set at home, you’ll need to be in the gym for this one.

Challenge time: 10 minutes. Harsh isn’t it. But that’s the kind of terrifying training Diana would have done.

Wednesday

Wednesday's workout will bestow you with uncanny speed.

Wednesday’s workout will bestow you with uncanny speed.

This workout we shall dub ”The Seven’. As the name implies, perform seven reps of each exercise, for seven devastating circuits.

Handstand push ups: The ultimate deltoid bodyweight exercise, (did I not warn you that these DSWs were hard-core?), handy tips in the following video on how to work up to these.

Thrusters: Yup, again. Seven reps then straight onto the next exercise

Knees to elbows: Kinesiology being the sly temptress that she is, ensures that when we move a limb through a great range of motion,  barely any of the muscles in that limb are being utilised.

In this example, lady kinesiology teaches us that the abdominals raise the thighs via the hip-joint, with the quadriceps doing nothing more that a little fundamental stability work.

Powerful abs + flexibility = high kicks, a nice surprise maneuver against any opponent, and a good tactic for creating distance between oneself and short blade wielders. With the added bonus of being able to shout “This is Sparta”, if one is so inclined to do so.

Deadlifts: If you’ve perused ‘The Asgardian Power-House’ workout you would have already encountered these wonderful whole body power building bad boys.

Burpees: Researched as I have I cannot fathom how this exercise got its name. However, it is very versatile, training you to dodge under and over attacks in one tidy package.

Kettle bell swings: These are very handy for the RPG warrior enthusiasts who like to play it two-handed weapon style, this will add plenty of power to those Claymore uppercuts we all adore.

Also with the power generated in the shoulders will make bringing up a  shield or sword to block or parry with the greatest of ease.

Pull ups: Yup, these again. By the time you’re done with this DSW, you should have levelled up your pull ups to an insane amount.

I must point out, that doing all these pull ups on consecutive days, (as well as some of the other exercises), seem not to follow the rules of kinesiology, it does though, just not if you want hypertrophy; you’ll get some, that’s inevitable.

The point of overworking the muscles in such a brutal manner is to force your body to adapt to the movement, ‘tricking’ your muscles into thinking it’s a common occurrence during its daily doings. Just like a Martial artist ‘tricks’ his body into attacking with great speed by spending endless hours drilling the same punch, kick, block or throw.

Now you just have to repeat that six more circuits. Enjoy the burn.

Challenge time: The best that can be humanly, (or rather inhumanly), managed on this is around 20 minutes, but for now aim to complete in 30 to 40 minutes.

The combination of handstand press ups, burpees and kettlebell swings, you'll have the meanest uppercut punch in the Galaxy. Bonus.

The combination of handstand press ups, burpees and kettlebell swings, you’ll have the meanest uppercut punch in the Galaxy. Bonus.

Thursday

Another workout with only two exercises, it last 5 rounds of the following exercises:

Muscle-ups: If you’ve ever watched the awesome show ‘Ninja Warrior’, you may have seen some of the contestants warming up for the event doing these. Perform 7 reps of these per round. The following video actually has good advice.

BurpeesAgain, but imagine now, beloved reader, the agility you will have developed that is combat situation orientated by combining these two exercises, perform a harsh set of 21 reps per round of these.

Now simply repeat 4 more times.

Challenge time: 15 minutes, harsh I know, but as that amazing biological machine that is the human body adapts, you’ll look back on how hard all this seemed and have a wee chuckle to yourself.

With the training from the previous four workouts, you'll have the skills to take on multiple opponents.

With the training from the previous four workouts, you’ll have the skills to take on multiple opponents.

Friday

This will seem like taking it easy, it’s the same workout as Monday’s, but remember to keep tabs on improving running the mile at the beginning and end of the session and improving the reps on the other exercises. There are target reps and times to get the best results from this workout.

If it’s any consolation, your friendly neighbourhood Rogue Advisor, has ditched the Spiderman DSW, (I did complete it to ensure it worked before publishing), and is currently using this regime. Although I do not own kettlebells, thus substitute weight discs with a chain securing them together.

Phase 2: Almost the same 5 workouts – 4 weeks

Monday

The same as last phase, however; by the end of this phase you should have shaved a minute off both the one mile runs. You should be performing 30 pull ups, 75 press ups and 200 squats. Feel the burn baby.

Challenge time: You should be getting closer to 40 minutes by now, but 45 to 50 is still very respectable.

Tuesday

On Tuesdays, keep increasing the weight on the thrusters, but reverse the exercise order.

Challenge time: Still a mere 10 minutes, but you will eventually get there. 15 to 20 minutes should roughly be your current time by now.

Wednesday

This is where it gets a little nastier. By now you’ve realised this mid-week workout is the most brutal.

Now it’s something that I like to call ”The Eight’. That’s right, beloved reader, it’s the same as ‘The Seven’ but eight reps on all exercises and eight circuits.

Challenge time: Is now 22 minutes, to account for the added resp, but you should be close to 30 minutes by now.

Thursday

This workout is for warriors of all kinds. Even those well versed in playing the ocarina.

This workout is for warriors of all kinds.
Even those well versed in playing the ocarina.

Nothing changes on the Thursday, that workout is set in stone as a stand alone steadfast bad boy already.

Challenge time: 15 minutes, in all likelihood, you’re probably doing it in 20 by now.

Friday

Wonder Woman going for a run.  Picture taken from the 2011 unaired pilot.

Wonder Woman going for a run.
Picture taken from the 2011 unaired pilot.

You already know the drill, I’m sure. Just keep aiming for more reps and less time.

Phase 3: Almost the same 5 workouts – 4 weeks

Monday

You guessed it, the same as last phase and the phase before, however; by the end of this phase you hopefully should be running a very respectable eight minute mile and be performing 40 pull ups, 100 press ups and 250 squats.

Challenge time: You should be getting closer to 40 minutes by now, but 45 is still very respectable.

Tuesday

Change the exercise order back to Phase 1’s, you will then notice an awesome increase in both resistance and reduction in time.

Challenge time: 10 minutes still, you should have  hit it after the cheeky technique swap. But if not don’t worry, this is an extremely hard workout.

Wednesday

This is the point in the plan that you will really hate me. Now you are to perform nine reps and nine circuits. I call it  ‘The Bloody Nine’. Enjoy

Challenge time: Due to added reps, 25 minutes. You should be close to that already. Keep at it.

'The 'Bloody Nine' workout wil hone your warrior reflexes to the extent of being capable of defeating multiple minotaurs. Mythical creatures ain't got s**t on Diana.

‘The ‘Bloody Nine’ workout will hone your warrior reflexes to the extent of being capable of defeating multiple minotaurs.
Mythical creatures ain’t got s**t on Diana.

Thursday

Don’t mess with Thursday. It’s perfect as it is.

Challenge time: 15 minutes, as this has remain unchanged, you should have at least breached the 20 minute mark.

Friday

Just keep going as you were. Hopefully by now your mile runs are so fast that all yo need is a Flux Capacitor to enjoy some time in 85.

Challenge time: Still 40 minutes, but whilst you’ve been shaving time off the runs, the extra reps on the resistance training could have counteracted that.

As always remember to stretch straight after the workout, it will aid in recovery.

Diet

You know exactly what i'm thinking. I am not abashed nor ashamed of this.

You know exactly what i’m thinking.
I am not abashed nor ashamed of this.

Not much to say here, with the brutal intensity of the workouts you’ll be able to eat pretty much what you want. That doesn’t mean pigging out on crappy foods though.

You already know the foods to avoid, confectionery, fizzy drinks, kebabs and the such. Make sure you get plenty of quality carbs from wholemeal sources, fruit, veg and lean meats for protein, never exceed 32 grams per meal, nor 90 grams of carbs.

Make sure each meal is at least three hours apart, otherwise the liver cannot process all the nutrients and store them as subcutaneous fat. If it’s in your budget splash out on a Glutamine supplement, that stuff gets you healing like Wolverine.

So what’s next?

You could, keep going with the last phase indefinitely, becoming more badass on a regular basis. Or you could take Monday and Friday’s workouts, remove the time limit and have a fairly comprehensive general fitness routine that you could do 3 to 4 times a week.

Alternatively, you could try your friendly neighbourhood Rogue’s tactics, when finished with one DSW, move on to the next. Give it a go, it keeps it interesting.

Wonder Woman over the years.

Wonder Woman over the years.

Stay tuned for BAMF!

Until next time. Stay informed.

Coming Soon, DSW Part 4: The Amazonian Warrior Workout

Greetings, true believers.

As voted by you, the next in the series of truly hardcore DSWs is in the works. Do you have what it takes to tackle the gruelling training that an Amazonian Warrior Princess endures?

That’s right, beloved readers, the next Designer Superhero Workout will be the Justice League’s total babe; Wonder Woman.

Who wouldn't want that. . . I mean want to be like that. Ahem.

Who wouldn’t want that. . . I mean want to be like that. Ahem.

As more often than not these brutal series of workouts, lead to that vile burrow of the jocks and meatheads known as the gym.

Thus our good chum and patriot, (for USA at least), Captain America will be dishing out advice on how to deal with the war zone that is the gym.

Hustle people. Get your ass to the post office, quick sharp.

Hustle people. Get your ass to the post office, quick sharp.

Stay tuned for more.

Until next time. Stay informed.

Designer Superhero workouts Part 3: The Fastest Man Alive Workout

Alongside the Green Lantern, the Flash is kinda unique among the Justice League, in that he only has the one super power.

Superman has pretty much every power going, and as his epic tale continues he’s discovered even more powers, Hawkgirl is super strong and can fly, Martian Manhunter can fly, is super strong, (again), shape shift and read minds.

Batman of course needs no powers, he is and always will be superior to all of them. Just watch the movie ‘Justice League: Doom’ for irrefutable proof.

Even more so than the other extreme hard-core DSW’s, the Flash’s is an extremely intense, high volume and time-consuming regime; you’ll need keen time management skills to fit this regime into your lifestyle.

This borderline insane routine will involve gruelling cardiovascular work, flexibility and resistance training. Now that I’ve either inspired you to rise to the challenge or tell me to get stuffed, I present:

The Fastest Man Alive Workout

I'd be looking smug too if I had the best superpower of all. Your arguments are invalid.

I’d be looking smug too if I had the best superpower of all. Your arguments are invalid.

There will be no hypertrophy work, (that’s not to say you won’t have some hypertrophy, it’s unavoidable), but a lot of fat burning cardio.

The justification for this is to keep the physique as sleek and light as possible; the less weight to move-the faster it will be propelled. Simple.

By the end of the 12 week program you will end up having a sexilly low body fat percentage; probably in the region of a mere 10%, maybe even as low as 7%, (bearing in mind the average body fat percentage here in the UK is 30 to 40%).

This won’t make you look skinny or ‘twiggy’ though, on the contrary, it will enhance the definition of your skeletal muscle. People will be able to use you like a living anatomy chart, and sculptors will want to carve statues in your likeness.

A six-pack is without any shadow of a doubt on the agenda, (or possibly an eight-pack, a rarity dependant upon genetics). That and of course, the attribute that brought you to this article: speed. As per usual, we will have to rely on the ‘best’ instructional videos available on the web, until Level up has its own studio.

The first ever Flash, (not the Barry Allen style workout we use in this post), way back in 1940.  The first Flash was Jay Garrick.

The first appearance of the Flash, (not the Barry Allen we know and love today, (I refuse to base it in Wally West on sheer principle), way back in 1940.
The first Flash was Jay Garrick.
He looked rather daft.

Phase 1: Fat burning, base strength and flexibility – 2 Weeks

But why strength and flexibility training? Aren’t we going for super speed here?

We will be training strength because of the way the different muscle fibre types react to training. Low rep heavy weight training stimulates the Type IIb Glycolytic Fibers. This is already fully covered in the ‘Asgardian Power-House’ workout, it’s worth checking out so that you have a more thorough insight into why the workout is constructed this way.

Also referred to as ‘fast twitch’ fibers, (the name is a bit of  a giveaway to why we will be training them), because they contract with great force against heavy resistance, thereby removing the effort of movement.

Thus, you have on half of the speed equation. By improving flexibility, and thus agility, makes it is easier for a limb to move through it’s designed range of movement.

The easier it is to move through that plane of movement combined with the  ‘fast twitch’ muscle fibers removing the effort against resistance we have the other half of some kind of mutated athletic algebra.

Strength + Agility = Speed

The Flash of the 90's TV series, way to much hypertrophy to be believable.  Plus it was a well cheesy show.

The Flash of the 90’s TV series had way too much hypertrophy to be believable.
Plus it was a well cheesy show.
But Mark Hamill made some groovy guest appearances as the Trickster; a cheap-ass Joker rip-off.

The first part of each day is the toughest; your friendly neighbourhood Rogue Advisor truly sympathises, as he has already endured such rigours and you will need to dig deep for the discipline, but the results are worth it.

As you read further, it will seem very like a very high volume of work, but that’s only in the early stages. Persevere, beloved reader, and everything will fall into a neatly science-filled package of logical athleticism.

Morning Cardio: Cardiovascular exercise first thing in the morning upon awakening and on an empty stomach. It’s the first and only thing you do upon awakening, no morning tea and crumpets, oh no.

It’s tough to find the motivation I know, even now, when your friendly neighbourhood Rogue Advisor engages in such training. but the results are worth the work.

During this time you may consume zero calories; none of those vile, sugar-filled, diabetes instigating ‘sports’ drinks. water will be your only sustenance. The reason for this is glycogen based.

Glycogen is stored carbohydrates, mainly in the liver and the skeletal muscle. Most of the stored carbohydrates have been consumed by metabolic processes during the night whilst asleep as the body goes dutifully about its routine repairs, leaving only the subcutaneous fat to be burned during the morning cardio. Day one will be a 45 minute walk, brisk pace, but just a walk.

During low intensity activity such as this your body will derive its energy from fat rather than carbs anyway, but with no carbs stored up first thing in the morning, this cheeky tactic will ‘trick’ your metabolism, training it to actually want to burn fat more often than carbs. This is the principle of specificity.

Soon, beloved reader, you will be associated with this logo. Enjoy the speed.

Soon, beloved reader, you will be associated with this logo.
Enjoy the speed.

But with all this cheeky metabolic trickery, what happens to our metabolism when we do have carbs?

Never fear, beloved reader, carbs will still be used during high intensity training, as it will always remain the most readily available fuel source.

If you’re not doing any intense work, the carbs will be neatly stored away in the liver, (around ten percent of the liver’s mass is stored glycogen), and in the skeletal muscles, ready for action.

Now for the really hard part, once you’re done you’ll probably be hungry, but alas, the fat burning effect continues for around 90 minutes after the cardio. Thus, take advantage of this extra subcutaneous fat burning bonus and once again, consume naught but water, lots of water, it will make you feel full until you can break your fast.

Straight after the walk after follow the stretching routine outlined in ‘My common Sense is Tingling’. After all that discipline a rejuvenating breakfast is in order; plenty of replenishing carbs, but don’t go over the top with carbs, around 70 grams from quality whole grain sources and because you had no carbs in you to begin with, they will all be stored away, with  none of them converting to fat.

Oatmeal is the best option; add some complementary protein, 3 to 4 scrambled eggs with only half the yolk’s removed, (to reduce the fat content), will provide roughly 24 – 32 grams of high quality protein.

Carb-up after the morning walk, but from quality sources, no cereals though, they will mess with your Glycemic Index.

Carb-up after 90 minutes after the morning walk, but from quality sources, no cereals though, they will mess with your Glycemic Index in negative way, causing fat gain.
Wally West indignantly eats in front of a hungry ape. Dick.

The Resistance Training

Perform these workouts three times week; preferably Monday, Wednesday and Friday evenings to allow recovery from the morning’s exertions and giving you the weekend away to rest from the gym but not the cardio.

All exercises a 4 sets of 6 reps, unless otherwise specified. Without extremely comprehensive home gym equipment, you will have to endure that sweaty dungeon permeated with man foam and twats known as a gym. About an hour before resistance training get a nice 30 grams of protein and 70 grams of carbs meal in you.

Some people find that they feel sick working out after solid food, if that’s the case for you, then try a high carb whey protein shake, they absorb quickly and won’t have you puking in the gym.

I dare you to go into the gym wearing this.

I dare you to go into the gym wearing this.

Lunges with split jump: The technique is quite difficult, perform a few sets to get used to it, then grab hold of some dumbbells, as heavy a weight as you can handle but with perfect form hitting each leg for six reps, that’s the amount of reps required to stimulate strength. Be sure to check your ceiling is high enough before doing this tricky exercise if you are training at home.

Standing leg curl: You’ve just blasted the front of your legs, it’s only fair to blast the back.

Alternate high cable crossovers: When sprinting, the body should be at a 5 degree forward angle. Thus, when the arms move forward, it’s the upper pectorals and anterior deltoids that are doing the work, and that’s what this exercise targets. They also give you a mean hook punch. Bonus.

Single arm cable rows: Just as when the arms go forward torso muscles, different torso muscles pull them back, now we hit the lats.

Alternating front dumbbell raises: Use the instructors preferred method of alternating the movement. Once again ‘sports specific’.

Bent over dumbbell laterals: You just hit that all important anterior deltoid for bringing the arm forward in the last exercise, now we hit the posterior deltoid for bringing the arm back. The lateral head of the deltoid would have got plenty of work from both these shoulder exercises.

Dumbbell side curls: The Purpose of this maneuver is to strengthen the outer head of the biceps, which are responsible for bending the elbow, (the larger inner head of the biceps only bends the elbow when the hand is fully supinated), and will facilitate and stabilize proper arm positioning during running.

Dumbbell kickbacks: The reverse movement of the arm when running, generates plyometric style power for the forward movement, thus dumbbell kick backs are the most ‘sports specific’ for our purposes.

Captain’s chair knee raises: Kinesiology, being the enigmatic mistress that she is, plays tricks with us. When most limbs move dynamically, hardly any of the muscles in it are being used. Whilst raising the knee vertically, it’s the abdominals that take the strain; so for a broader sprint stride, these are the perfect exercise. This is the one exception to the sets and reps rules, stick with 4 sets but aim for 12 to 15 reps, abs are durable and dense, they need an extra pounding.

Standing calf Raise: To add extra ‘spring’ to each sprinting stride, you’ll need decent calves, plus if you want a well-rounded physique you’ll want to be doing these.

Try to keep the ‘rest’ periods between sets to a mere 45 seconds, and definitely no longer than a minute. Once you’re done with that it’s immediately onto the stretching again.

Phase 2: Interval training, strength and more flexibility – 2 Weeks

We up the ante now by including LIIT, (Light Intensity Interval Training). Interval training is a type of discontinuous exercise that involves a series of low to high-intensity periods interspersed with ‘relief ‘periods. The high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods may involve either complete rest or activity of lower intensity.

Morning Cardio: Sorry, beloved reader, that morning struggle for discipline just got tougher. I’m not really endorsing this workout am I. You still have to go straight out for a 45 minute walk first thing in the morning, but now you’ll be adding some slightly higher intensity at regular intervals, by jogging every 5th minute. Keep it at a jogging pace only though, the sprints come later.

Soon, beloved reader, you will have the 'i'm going freakin' fast' blur lines following you.

Soon, beloved reader, you will have the ‘i’m going freakin’ fast’ blur lines following you.

Then continue to build the jogging part each day. On day two walk for three minutes then jog for 2 and so on. By day 9 of this two-week block you should be up and out of bed and doing a full on 45 minute jog.

This once again ‘tricks’ your metabolism, but now into wanting to burn fat at higher intensities. If you had been jogging 45 minutes at the start of the workout, your metabolism would have had a panic attack and started breaking down muscle tissue for the liver to convert into carbs, keeping the body desiring glucose instead of fat for energy.

The Resistance Training: Breath a sigh of relief, beloved reader. Nothing changes with the resistance training until phase 3. Just keep trying to increase the weight.

Phase 3: Interval training, strength / endurance blending and of course flexibility – 4 Weeks

Morning Cardio: Now we up the ante once again: sprints. You don’t need to do this first thing in the morning anymore, but wait at least an hour after breakfast before going berserker at it.

It’s now reduced to 30 minutes. Because of the intensity of this phase’s cardio, you’ll only be doing it three times a week in between resistance training days. No longer do we flirt with flimsy old LIIT training, now you’re going for HIIT, you guessed it, High Intensity Interval training. Begin by just jogging 5 minutes for a warm-up, during the next 30 minutes continue jogging but convert every 5th minute into an all-out-give-it-everything-you’ve-got sprint.

This is what I mean by

This is what I mean by an all-out-give-it-everything-you’ve-got sprint.

Each day add 15 seconds to the sprinting section until you reach a 2/3 ratio of jogging / sprinting respectively. Don’t convert any of the last 10 minutes to sprints, just jog to cool off from the extreme intensity of the  workout, jog pleasantly for 5 minutes after the last sprint to cool down, then get down to your beloved stretching routine. However, sports science dictates there is actually a perfect sprinting technique. Follow the advice below.

Resistance Training

Now we get down to some wonderful supersets, these are explained more fully in the Spider Man DSW. We will be mainly engaging in opposing muscle group supersets.

This is when you do two exercises that target opposing muscle groups, one muscle gets to rest while the opposite muscle works. You can pair back and chest, biceps and triceps, hamstrings and quadriceps, etc. Now because you’ll be doing 2 exercises back to back, your ‘tricking’ your skeletal  muscles again.

Each exercise will still be 6 reps but by moving straight on to the next one, you’ll actually be doing 12 reps, the range required for muscular endurance. Thus we have the skeletal muscles contracting fast and strong, and also over an extended period. Your workout will look like this:

Lunges with split jump / Standing leg curl

Alternate high cable crossovers / Single arm cable rows

Alternating front dumbbell raises / Bent over dumbbell laterals

Dumbbell side curls / Dumbbell kickbacks

Captain’s chair knee raises / Standing calf Raise

The last superset is the exception to the ‘rule’, utilising staggered supersets, by doing this your body will adapt to lifting the knee of the front leg high and rapidly, whilst the calf adds ‘spring’ for propulsion from the rear leg. Then you know the drill: stretching. You love it.

This will make the workout shorter but way more intense, but should last only thirty minutes so get a high protein, high carb meal in straight after stretching; aim for 40 grams of protein and 90 grams of carbs for maximum recovery.

Make sure you get proper rest and nutrition, especially with the last 4 weeks high intensity workouts. Get 4 to 5 meals a day, around 25 to 30 grams of protein and roughly twice that in carbs, ensure all meals are at least three hours apart so that the liver can effectively deal with the nutrients. Get as much sleep as possible too, minimum 7 hours per night, 9 if possible.

Make sure you get proper rest and nutrition, especially with the last 4 weeks high intensity workouts.
Get 4 to 5 meals a day, around 25 to 30 grams of protein and roughly twice that in carbs, ensure all meals are at least three hours apart so that the liver can effectively deal with the nutrients. Get as much sleep as possible too, minimum 7 hours per night, 9 if possible.

So what’s next?

That’s the whole 12 weeks. By the end of it you will be strong, durable and flexible and of course, freakin’ fast.

The last phase is the ultimate phase, just continue with the last phase for as long as you like and if you get bored with the exercises and the exercise order, you can substitute them for others that work the same group of muscles. If you want to improve sprinting even further, invest in some ankle and wrist weights, by the time you take them off you’ll make Usain Bolt look like he’s made of lead, trying to run through swamp land with the Juggernaut pushing him backwards.

Or for a massive Wally West sized ego boost, enter some sporting events. Performing this routine will leave all others in your dust in short and long distance sprints. More Flash.

Stay tuned for more.

Until next time. Stay informed.

Coming Soon, DSW Part 3: The Fastest Man Alive

Greetings beloved readers, at the end of the Asgardian Powerhouse workout, the mighty Thor asked you to vote for the next DSW.

He speaks truthfully. Vote, beloved reader, for the next designer Superhero workout.

He speaks truthfully. Vote, beloved reader, for the next designer Superhero workout.

Most of the votes of course were for Batman, but as previously mentioned is off the agenda; the point of the Bat’s training article series is a zero to hero guide for those beloved readers whom have never engaged in athletic pursuits, and ease them into things.

As I’m sure you’re aware, a Batman DSW would be a truly brutal routine that would make Bruce Lee’s training look like a stroll in the park. Thus I cannot post the Dark Knight’s ultimate regime yet, however as the series progresses it will become more and more comprehensive. Due this summer, your friendly neighbourhood Rogue Advisor will take great pleasure in presenting the Batman DSW. Yay.

Hopefully around the same time Level Up gets its own studio.

But fear not, beloved reader, the Asgardian ballot has been counted and the favourite surprised yet pleased my larcenous heart.

The Flash

He actually is the fastest man alive, not even the all powerful Kal-El can catch him.

He actually is the fastest man alive, not even the all-powerful Kal-El can catch him.
The Flash should let him win today though, after all it is Superman’s birthday.
Mean old Flash.

Stay tuned for the Flash DSW.

Until next time. Stay informed.