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.

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.

Designer Superhero workouts Part 2: Asgardian Power-House

After the last instalment of designer superhero workouts, this one seems like a walk in the park. Just minus the walking. And maybe even the park. There will be no cardio in this one. Just iron. Lots of gorgeous iron.

Many have tried to bring a definitive Thor based workout to the masses when the first Thor movie was released, but failed miserably, because they are those same harbingers of falsehoods and fitness myths that I find myself battling in literary format 24/7. That is unless I can actually get my mitts on ’em. Then its red to the elbow o’clock.

I rest my well-informed case. That is just begging for an injury.

I rest my well-informed case. That is just begging for an injury.
Worse yet, the ‘personal trainer’ will have some bull-s**t justification for this ‘Final Destination’ style death waiting to happen. You’d be safer eating a bowl of corn flakes filled with claymore mines.

It has been attempted by bodybuilding.com, behindtheworkout com, muscleandbrawn.com, and even Men’s ‘Health’ magazine. Only on the extremely rare occasion these sites / publications have some decent information; these particular articles in question was farcical.

None of the above clearly have any understanding of the biology, kinesiology or any of the myriad concepts that influence the complex machine that is the human being to stimulate attribute improvement.

I can, without doubt beloved reader, having spoken to no one that has tried these so-called workout plans, be sure that they didn’t get the results they were looking for. They may have got some results, but nowhere near as constructive as a truly well-informed, anatomically and plan adhering to the fine science of kinesiology.

The biggest problem we face with these articles, is that the majority of the writers of them are merely familiar with exercise equipment and seemingly completely lacking any  understanding of anatomy, apart from a vague awareness of humanoid form. Taking advice from these ill-informed cretins is akin to asking a bus driver how to perform brain surgery.

Now that I’ve just made a bunch of enemies within the fitness and fitness magazine industries; (imagine thunder and lightning whilst reading this please), your friendly neighbourhood Rogue Advisor presents:

The Asgardian Power-House Workout

Majestic, powerful a freakin' deity for crying out loud. Who wouldn't want such power.

Majestic, powerful and a freakin’ demigod for crying out loud.
Who wouldn’t want such power?

This periodized program like the other designer Superhero workout plans will be a 12 week  fast-track, hard-core plan. But will have an extra week post-main plan, as a kind of ‘warm-up’ week. The power work involved is extremely intense business and if strict form and perfect technique is not adhered to may lead to injury. Therefore, this ‘warm-up’ week is to ensure that you, beloved reader, do not get injured.

Remember, beloved reader, this series of workouts are for the truly hard-core among us, those who will let nothing stand between them and god-like power.

No chance Super-ham, it's an Excalibur situation.

No chance Super-ham, it’s an Excalibur situation.

Unlike the extremely complex Spiderman workout, which would have required either a gym, (EEK), membership or very comprehensive and expensive set of home workout equipment. The Thor workout is can be done at home away from all those sweaty-know-it-all-gym-rats. This is all free weights, as primal as it gets; picking up huge items made of cast iron and showing them who’s the boss. Like a boss. An Asgardian boss.

If you haven’t done so already, please read ‘Designer Superhero Workout Basics‘. Without further delay, let’s get you, beloved reader, uncompromisingly strong.

As these exercises require perfect technique; your friendly neighbourhood Rogue Advisor has used his valuable and very limited online storage space to provide you with the best instructional videos I could find, as well as some handy links. Be sure to absorb the videos safety and exercise technique information only; the rest is superfluous.

That is until Level Up has its own studio. Then yours truly will be providing you with bullet proof instructional videos. Yay.

Week 1: Foundation techniques

This week takes the full workout plan of phase 1 of this periodized program, and breaks it down into only one of the exercises per day. Start mega-light, just the barbell with no added resistance to begin with.

When you become comfortable with the technique itself; slowly, gradually bring the resistance up. I would suggest at no more than 2.5 kg  increases per set, if not even smaller increments.

Do as many sets as possible to get the muscles used to contracting in that manner. It’s a strange kinesiological fact, but muscles seem to have the need to ‘learn’. You have the whole workout to master one single exercise each day of this week. This also adds the advantage of having a pretty good idea how much weight you’ll be lifting before you begin the routine proper.

Perform 5 repetitions each time, rest about a minute before the next set. This is a cheeky tactic invented by the legendary Reg Park .

Legendary body-builder Reg Park ha the ideal Superhero physique.

Legendary body-builder Reg Park had the ideal Superhero physique.

Squats

The following is some of the best squatting technique advice I’ve had the pleasure to encounter. It is also your first opponent on the path to Asgardian might. Also known as Monday. That’s it. The first day of ‘warm-up’ week is squats, squats, squats and then more squats. Enjoy.

Dead-lifts

This will be Tuesday’s workout, dead-lifting. Called by some the ‘king of lifts’ because they work almost every muscle in your body.

I could happily watch her dead-lift all day. Also she is a shining example that women doing weights, does not produce this:

Please don't kill me, please don't kill me, please don't kill me, please don't kill me.

Please don’t kill me, please don’t kill me, please don’t kill me, please don’t kill me.

Bent-over barbell rows

A tricky exercise to maintain proper form on, but if perfected, one of the most effective techniques to get the latissimus dorsi pumped up. I’m pretty sure you’ve figured out by now that this is the only move on the agenda for Thursday.

By now, if you are going to the gym for these training sessions you may find the meat-head, jocks and gym-rats are probably gonna give you weird looks, ignore them, they should be concentrating on their own workouts.

If they are staring because they don’t understand what you’re doing, then that just demonstrates their lack of fitness knowledge. Even worse; these malefic perpetrators of misinformation may try to give you ‘advice’. Politely decline, preferably with a wry smirk upon your face that tells them “I know something you don’t know.” Ignore them.

This movement will produce that Superhero ‘V’ shape so desired by many.

Military press

Friday is here. Yay. Half day at work for most of you Londoners, so extra fuel in the tank for the splendid exercise known as the military press. Bet you can’t guess how it got named,eh?

This will blast the deltoids extremely hard, so just as with all the exercises before begin with just the barbell, to get used to the technique, perform 5 repetitions, rest one minute, add a little resistance and have at it again.

Now that's what you call a military press y'all. Soon, beloved reader, soon you shall know the strength of Asgard.

Now that’s what you call a military press y’all. Soon, beloved reader, soon you shall know the strength of Asgard.

Phase 1: Power – 3 weeks

This phase will only last 3 weeks, because it’s so very intense. However, you will be doing all 5 of the above power moves in one gruelling session.

All exercises should be as heavy as possible but with perfect form, 5 sets of 5 repetitions on each of them. We want limit your ‘rest’ periods between sets to no more than a minute, this will be difficult at first, so begin with two minutes, then take 15 seconds less ‘rest’ between sets with each new training session. It’s gonna be tough. But it’s gonna be worth it.

Do the things that others wont today, so that you can do the things others can’t tomorrow.

Chris Hemsworth, proves my well-informed point. Just look at those luscious pecs.

Chris Hemsworth, proves my well-informed point.
Just look at those luscious pecs.

The workout: 5 sets of 5 reps

Squats

Dead-lifts

Bench press

Bent-over barbell rows

Military press

Perform the workouts 3 times a week, preferably Monday, Wednesday and Friday, giving you 2 days to recover, plus you have the weekend off. After such brutal training week 2 days of rest will be required, get plenty of extra sleep.

Or if you can’t schedule it like that, then arrange the training pattern so that you can get 2 full days rest, but never perform the workouts on consecutive days, you will be overworking the muscles causing atrophy, ,also inviting injury and that is detrimental to our quest to god-like Asgardian strength.

"Come at me bro."

“Come at me bro.”

Phase 2: Hypertrophy – 3 weeks

This section of the periodized program will be a 3-way body-part split, utilising only compound movements, (exercises where multiple joints move, therefore more muscle fibres recruited, and more hypertrophy), wherever possible. Once again try to schedule these workouts for Monday, Wednesday and Friday, and plan for a 2 day rest period during the week.

If possible always workout in the morning when testosterone levels are at their highest, it makes you primal. 4 set of 8 reps for all exercises involved. No exceptions. This is the perfect rep range due to the different muscle fibre types within skeletal muscle. Allow you friendly neighbourhood Rogue Advisor to blow your Asgardian brain with Earth science.

By Odin’s beard! What is this Earth ‘science’ you speak of?

There it is, the mighty Odin's beard.  Envy it.

There it is, the mighty Odin’s beard.
Envy it.

Type I Fibres: Also called slow twitch fibres or oxidative fibres. They have the largest capillary count, many mitochondria, and heaps of myoglobin giving them a red colouration. These muscle fibres are geared toward endurance, very resistant to fatigue and able to contract continuously over an extended period of time and generating adenosine triphosphate by oxidative, (aerobic), metabolism. Therefore they are stimulated by high rep ranges, around 10 to 15 reps, even more reps, 15 to 25 for advanced endurance athletes.

Type II Fibres: They can be split into a further 2 categories.

Type IIb Fibres: We’ll cover IIb first, because type IIa are a relatively recent discovery. Also known as fast twitch or glycolytic fibres,   type IIb have a lower myoglobin and capillary count giving them a white, (looks like chicken meat), colouration. This allows for high contraction velocity, gearing them toward anaerobic metabolism, making them effective for short yet more intense workouts. They are generally stimulated by a rep range of 1 – 6.

Type IIa Fibres: These are adaptive muscle fibres, strange as it sounds. They adapt to whichever type of work the other fibre types are doing. So when the fast twitch fibres are doing their thing, they start going glycolytic and when the slow twitch are doing their thing, they start going oxidative. They look pink due to the combination of oxidative and glycolytic capabilities. Most people don’t have many of these fibres; a shame given their properties.

Thus, 8 reps per set hits a nice mid-range, stimulating all fibre types, and any type IIa will adapt to both kinds of input.

Temporary X-ray vision for y'all.

Temporary X-ray vision for y’all.

Adenosine Triphosphate? Speak sense foolish mortal.

Adenosine triphosphate: (ATP from now on), is considered by biologists to be the ‘currency of life’. ATP, a nucleotide, powers cellular metabolism, and is present in the cytoplasm and nucleoplasm of every cell. The structure of ATP is an ordered compound of three phosphates, connected to each other by oxygens and sandwiched on either side by more oxygens.

These oxygens each have a negative charge, so their just itching to get away from each other. Because of this ATP is just bursting with energy, about 7.3 calories per mole, (30.6 kj/mol), and is a lot happier as a molecule when it has only two phosphate bonds.

Whenever we make any physical movement, an appropriate amount of these little guys, all little ticking time bombs of energy, are more than happy to shoot of one of the phosphate bonds and power up cellular metabolism. Sweet. However, once it has shot one of the bonds it becomes a redundant compound, adenosine diphosphate, (ADP), and goes into a little mood having no desire to create any more energy. Each gram of skeletal muscle has around 7 – 8 mol of ATP stored ready to go, then once it’s fired its load creatine phosphate comes to the rescue. Yay.

That's what our dear ATP looks like.

That’s what our dear ATP looks like.

Now you have been suitably scienced

Day 1: Pectoralis major, triceps, calves

Incline dumbbell bench press:Now we are fully hitting every muscle at every angle  rather than building all-round power, thus adding slabs of mighty beef-cakery all over the show, this fine exercise targets the clavicular fibres of the pecs.

Bench press: You should be very familiar with this one by now. Level up your strength beloved reader.

Skull crushers: A wondrous name for a wondrous technique that suits our hammer wielding subject perfectly. These will not only hit the triceps nicely, but are a ‘sports specific‘ movement for carrying out devastating hammer attacks upon those foolish enough to mess with Asgard.

It was difficult to find a decent instructional for this one, but fear not, beloved reader, after searching the strange realm you mortals call the internet, we have a marvel of your ‘Earth science’ to show you the ways of augmenting hammer based attacks. Preferably aimed at the skull. Then crushing said skull.

Close-grip bench press: You have to be careful with hand positioning on this exercise, otherwise you’ll just be repeating unnecessarily the normal bench press again.

The focus of close-grip bench press is to blast the triceps into a hypertrophic frenzy, adding solid combat ready muscle with which to wield a hammer, or any bludgeon of your own choosing for that matter.


Standing calf raises: This will act as a kind of ‘cool down ‘after all that extremely heavy iron shifting. But if done properly you will have trouble walking temporarily.

Day 2: Latissimus dorsi, biceps, Abs

Bent-over barbell rows: You’ve done tons of theses bad-boys. Nuff said.

Bent-over dumbbell rows: This initially seems like a move that will produce similar results to the above, but whilst it still works the latissimus dorsi, it also works: lower and mid-trapezius, rhomboids, teres major, teres minor, and infraspinatus. The supination, pronation or neutral grip positioning will change the targeted muscles quite dramatically.


Preacher hammer curls: Yes! That is the actual name of the excise, how cool is that, and it’s relevant to our program. Get hammering my Asgardian chums.

Barbell curls: Finishing off the biceps in a brutal way, by the end of this hypertrophic phase you will be able to display a fine ‘gun show’.

Vertical bench leg raise: These will produce abs that you could be seen through a skiing jacket. As an added bonus the instructor is hot. Yay.

Day 3: Legs, shoulders, forearms

Squats: Monday on ‘warm-up’ week made you very aware of these quadricep builders of doom.

Walking Dumbbell Lunges: To truly promote hypertrophy in such a massive muscle group as quadriceps, we need at least 2 compound movements to make them powerful. This is another ‘sport specific’ exercise that will have you charging at alarming speeds toward your enemy upon the battlefield.

Stiff legged dead-lifts: This variation on the deadlift, (kinda like ‘diet dead-lifts’), will not only keep your body prepared for another power phase, (Yup, there’ll be another), but work the hamstrings in an isometric manner, not only causing muscular strength gains, but building a formidable lower body stability. Ice hockey players utilise this exercise to make their stance solid and steadfast upon the ice.

Arnold press: A great exercise for the anterior and lateral heads of the deltoids. They also add punching power for when you’ve thrown your hammer and are waiting for it to return to your hand to punish the enemies of Asgard.

Behind the neck press: The sibling exercise to military press, now you have these training techniques under your belt, you’ll have no problem lifting opponents over-head and hurling them to land in a crumpled and defeated heap of broken flesh and bone, whilst waiting for that pesky hammer you’re still waiting to return.

Dumbbell shrugs: These slight and mild mannered in appearance dumbbell shrugs are vital at this point, a lot of the exercises in this routine have only worked them synergistically, or worked only 1 or 2 parts of the 3 sectioned muscle. Shrugs target the meaty part at the top of the shoulders. Kinesiologically, they are working whenever you are bearing weight in your hands in order to support the shoulder girdle.

Forearm curls: All Asgardian warriors need a firm grip on their weapon of choice, (preferably hammer of course), and this exercise will round off your physique nicely. If you’ve got massive biceps and triceps but skinny forearms, a warrior you will not look like. There are 2 variations of this technique demonstrated below, pick whichever feels right to you.

I think that's Thor's way of saying "Don't quit". Or he just wants to go ballistic bludgeon style.

I think that’s Thor’s way of saying “Don’t quit”.
Or maybe he just wants to go ballistic bludgeon style.

So what’s next?

Simple. Repeat the power phase again, (but obviously without the extra ‘warmup’ week), you’ll notice a massive increase in strength. Then repeat the hypertrophy phase.

That’s the whole 12 weeks. By the end of it you will be buff and strong, and with the nice weather here in good old blighty, plenty of opportunity to get your top off and make others feel ashamed of their laziness.

If you get bored with the exercises and the exercise order, you can substitute them for others that work a similar group of muscles, and even re-arrange the 3-way hypertrophy split. For example, you could substitute seated cable rows for one arm dumbbell rows, preacher barbell curls instead of barbell curls, or even body-weight dips in place of skull crushers.

You could rearrange the body-part split per workout thus:

Day 1: Legs, triceps, abs, Day 2: Lats, shoulders,  forearms, Day 3:Pecs, biceps, calves.

Unfortunately, due to our strict mistress kinesiology, the power phase is unchangeable. Sorry, beloved reader.

Diet

This is the complicated part. But without decent nutrition, the workouts will not be as effectual and you won’t recover properly from all your hard work. Diet is 80% of the battle.

Try to eat every 3 hours, to keep the metabolism boosted and a steady stream of nutrients coming in to help you recover from the workouts. It’s possible to get away with eating every 5 hours, but 3 hours between protein ‘fixes’ will give you optimum protein synthesis, thus yielding the fastest results.

I know this is tricky to do, and for those of us on a limited finances difficult to afford, but with a little imagination and efficient budgeting it can be done; your friendly neighbourhood Rogue Advisor also suffers these conditions, but it is still attainable.

Get your protein from high quality sources: eggs, milk, fish, beef, chicken, and for those of us, like yours truly, with those horrifying afflictions known as employment, protein shakes and protein bars. There are some very reasonably priced protein supplements around for the convenience of maintaining good nitrogen balance. GNC and Holland and Barrett are constantly having guerilla warfare style sales wars, so keep checking them out.

You’ll also want good quality sources of carbs, wholemeal versions of baked products, oatmeal, pasta, (make sure it’s cooked Al dente), and nothing with processed sugar. But you knew that already. Right?

This is the only diet plan on Level Up thus far that has fat restrictions in the diet. Get your sources of dietary fat from quality foods such a fish, nuts and seeds. No saturated fats. Also the little things help, use cooking spray when you fry food, use low fat spreads, fat-free milk etc.

Count the Macro-nutrients

It seems like a major hassle to begin with, but check the nutritional stats of every meal you eat. Eventually you’ll get so used to it, you’ll be able to approximate and / or guesstimate how much is in what food.

Protein: This is the chief nutrient for building strength and power. Protein’s crucial role in the body includes building, maintaining and repairing body tissue. It is especially important to physically active individuals whose muscle tissue is constantly in need of repair.

Protein has other roles in the body; all enzymes and hormones, which perform vital functions, are proteins. In addition, proteins are used to aid in the immune process. But the liver can only handle so much in one sitting. It is widely debated what the actual number of grams of protein it can effectively deal with; speculations range from 32 to 48 grams. For the purposes of maximizing muscle gains but limiting gluconeogenesis, (there will be plenty of glucose knocking around already), You should aim for hitting 40 grams of quality per meal and hopefully managing that at least five to six meals each day with a minimum of three hours between each  protein fix.

Protein is made of amino acids. Ain't it pretty.

Protein is made of amino acids. Ain’t it pretty.

Carbohydrates: Our main source of energy. They are chains of small, simple sugars that are broken down and enter the body as glucose. Glucose is essential for the body, as it is the preferred source of energy in our brain, heart and central nervous system. For this reason, we won’t be doing anything silly to maintain rippage like Atkins’ diet. Atkins’ had a reasonable idea, but neglected to mention that without glucose from carbs in  your diet to metabolize fat, muscle tissue would be broken down and converted into sugar for that very purpose, defeating the object entirely. Aim for roughly the same amount of carbs as you do with protein. With the exception of doubling the carbs 1 hour before and one hour after a training session. The trick with carbs and getting buff is to keep the Glycemic Index low.

Fat: The misconception about fat is that it is always bad for you. In fact, fat is essential for maintaining a healthy body and is a vital metabolic precursor to various steroid hormones. The trick is to eat a moderate amount of the good fats and none of the bad fats. Saturated and trans fats must be avoided while increases levels essential fatty acids, such as omega 3 and omega 6.

Going out of the realms of macro-nutrients and into micro-nutrients briefly; fat plays a vital role in the digestion of vitamins A, D, E, and K, which are fat soluble, meaning they need fat in order to be absorbed into the body. So don’t completely remove all fats from your diet.

Supplements

Not essential, and also another budget concern. Your friendly neighbourhood Rogue Advisor wouldn’t normal suggest spending your hard-earned / hard-embezzled cash on such things, but the following 2 supplements truly are the real deal, and will add great gains on the path to Asgardian glory.

Creatine phosphate: imaginatively named, eh? Remember ATP? Creatine phosphate, (CP), turns up and ‘lends’ ADP its one and only phosphate, restarting the whole cycle again. There is roughly 3.5 and 4 grams of CP stored per kilogram of skeletal muscle, but this is used up in a matter of seconds during intense physical exertion. By supplementing CP, you can get an extra few seconds of oomph when pounding the iron. It doesn’t sound like much on paper but it makes a massive difference to anaerobic metabolism. Supplemented CP must be cycled, however, as with everything the body produces itself, if it is coming in artificially it will cease its own production. EEK.

The optimum cycle of CP supplementation is 9 weeks on and 3 weeks off. Powdered form is the best absorbed into the skeletal muscles. Remember to look out for the health food store sales.

Glutamine: Basically, whenever your body needs to make a repair, glutamine is the prime amino acid it goes to for most chores. When any part of your body needs healing, say from a cut, recovery from a hangover, sleep deprivation, and especially hard training regimes; its glutamine that gets taken straight from the muscles, reducing strength, unless there is some spare via supplementation. Glutamine is almost essential, it will have you regenerating like Wolverine. Sweet.

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

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

That’s right, beloved reader, I want you to leave a comment on this post, email me or post on Level Up’s Facebook page, which designer Superhero workout you want to see next. Bring it on, y’all.

Stay tuned for more.

Until next time. Stay informed.

The Dark Geek Returns

That’s right, beloved reader, we continue our zero to hero Bat-guide to a more powerful you. Following on from the Dark Geek Rises, we will elaborate upon the solid foundation of easy to follow, do-anywhere exercises, that allow the avid bat-fan to come one step closer to heroic emulation of the dark knight himself.

If you haven’t yet been doing the core exercises from the first post, then your friendly neighbourhood Rogue Advisor would suggest hitting the basics first.

Unless of course you’re already a more advanced athlete then read on, or if this still isn’t enough to break a sweat; then rest assured this bat-themed series of articles will continue into the future, becoming more advanced with each post and bringing you, beloved reader, closer to the attributes of the Bat.

Bat-fan: The Long Workout Plan

Keep up the workouts and you too could be decking kryptonians well into your sixties.

Keep up the training and you too could be decking kryptonians well into your sixties.

Okay, it’s not really that long, just three new exercises. Last time we covered the core movements of squats, press-ups, dumbbell rows and crunches. Continuing with bodyweight and / or improvised weight training equipment, we introduce a selection of new exercises that require no gym membership. Best to avoid those terrifying places for now; they are full of meat-heads, jocks and gym-rats; all of which will attempt to bamboozle and beguile you with their so-called knowledge.

Alas, Level Up has still yet to finance its own studio in order for your friendly neighbourhood Rogue Advisor to bring you the infallible versions of the exercise techniques. Until then follow the handy links to know what’s going on.

Dumbbell curls: Unlike the first post where we allowed some muscles to ‘get off lightly’ by being worked only as synergists, this post we’re going to make sure that everything gets a fairly targeted. This new round of techniques we begin adding more detailed strength training, and ensure that we have at least one exercise per body-part. The dumbbell curls will specifically work the biceps brachii.

Dumbbell shoulder press: Now we target the deltoids. As stated in the first Bat-themed workout post, if you don’t own any dumbbells then ignore the dumbbell part. Use any resistance you can find, a couple of jugs of milk for example, can add all the resistance you need at this stage. Remember it is the movement itself that elicit the attribute building effect we desire, the weights / improvised weights are just there to offer resistance.

All good examples fo homemade weights. But don't limit yourself to these items, (and don't drink the vile seed of sabotage in the middle), use your imagination, everyone's home is a potential gym.

All good examples of homemade weights. But don’t limit yourself to these items, (and don’t drink the vile seed of sabotage in the middle), use your imagination, everyone’s home is a potential gym.

Bench dip: These will work the triceps, which were only synergistic in the press ups before. Just improvise some chairs instead of a bench for now, and if you can’t do these yet don’t worry; work your way up to them gradually by doing these until you’re strong enough. Or if you want to go totally bad-ass advanced, then do them like this.

That’s it. That’s all the new exercises you will need for now. Every muscle has been directly targeted as a result, leading to even more strength gains. Yay.

Sorry beloved reader. Even with all the training in the world I can't guarantee an awesome background to your antics.

Sorry beloved reader. Even with all the training in the world I can’t guarantee an awesome background to your antics.
It will, however, guarantee an awesome pose.

The exercise order

Kinesiology is a wonderful mistress, but a strict one. Your workout / exercise order should look something like this:

Squats

Press ups

Dumbbell rows

Dumbbell curls

Shoulder press

Bench dips

Crunches

Of course it may vary a little depending on how advanced the version of the exercise is, but the general exercise order will be the same. The exercises are ordered in this manner to ensure that any muscles that are synergistic in a movement are not exhausted before they play their supporting role, guaranteeing proper form and therefore the least chance of injury and the greatest strength gains.

Continue as you were before, adding more reps / resistance / circuits when you feel comfortable to do so. Depending on how bad-ass you feel, increase the frequency of the workout plan, from 2 to 3 times a week to every other day, but be sure to have at least one rest day between workouts.

Remember to keep a training log; it’s satisfying to look back on past workouts and see how powerful you’ve become. The hard work pays off.

Equestrian skills are optional.

Equestrian skills are optional. But definitely cool.

If you’ve already gone ahead and got yourself equipped with iron to pump, then mayhaps you’ll want to do multiple sets, with one minute ‘rest’ in between each set, rather than circuits. If you have gotten real serious and purchased might fine pump-ables, start out with a nice basic 3 sets of 8 repetitions at the heaviest you can manage without compromising proper exercise technique.

Most importantly. You’re never too old to workout

Last post we destroyed the excuse of “I don’t have enough time.” This post we eradicate the “I’m too old”, bail-out.

With aging you experience declines in muscle and joint strength, and coordination. You lose muscle mass and gain fat. Chronic health problems, such as high blood pressure and diabetes, become more prevalent.

Exercise reduces these problems. Much of the decline in physical health and ability attributed to aging is accelerated by inactivity. While nothing can turn back the clock or make you live forever, a well-rounded exercise program can slow and even reverse many factors associated with the aging process.

Muscle and joint strength: You can’t teach an old bat new tricks. Wrong y’all. The skeletal muscles are no different, no matter their age, they will still respond positively to resistance training. As muscles and joints become stronger, daily activities become easier and balance improves. resistance training also improves bone density, making breakages less likely.

From training strength,  one can derive all other attributes; such as balance.

From training strength, one can derive all other attributes; such as balance.

Exercise as physical therapy: Exercise is often prescribed for orthopedic problems, such as rotator cuff injury, back aches and so forth. Many of the health problems that become more common with age, such as arthritis, insomnia and diabetes, respond favorably to exercise.

Mental well-being: Much research supports the connection between regular physical activity and psychological well-being. Exercise helps prevent and treat depression. People who exercise regularly report feeling stronger, more energetic and more capable.

You’re never too old.:  So it’s not so much, “I’m too old”,  now it’s more like “I’m too old not too”. Unless you have a health problem that could be made worse by exercise (check with your doctor before starting an exercise program), you are never too old to start exercising. Begin slowly and build gradually.

Stay tuned for more. 

Until next time. Stay informed.

Empty Hand

This one is a favourite here at Level Up. Not just because it’s an awesome combat skill, but also because it’s one of the few structured martial arts that doesn’t involve the use of any weapons.

Batman narrowly missies Wolverine with a well formed Yoko tobi geri.

Batman narrowly misses Wolverine with a well-formed Yoko tobi geri.

That’s right, beloved reader, today your friendly neighbourhood Rogue Advisor will be helping you level up your skill in one of the greatest unarmed fighting systems from the east.

Karate

Shotokan to be precise; the unified form of Karate founded by the late, great Gichin Funakoshi. Before we hit the resistance training in all it’s kinesiological glory, let’s get to know more about the art of the empty hand.

The tiger emblem of Shotokan Karate.

Contrary to popular belief Karate is not a Japanese martial skill, it’s Okinawan, but because it has been developed and popularised by Japanese exponents the terminology of the combat sport is now almost exclusively in the Japanese language. It started life called simply ‘ti’, or in Japanese, ‘te’. It’s also not as ancient as many think.

In 1372 trade relationships were established with the Ming Dynasty of China by King Satto of Chūzan. This led to some forms of chinese martial arts being introduced to the Pechin class of the Ryukyu Islands. Given the similarities between them, it is reasonably safe to assume that the Chinese martial arts to influence Karate’s development, Fujian White Crane probably being one of the main culprits. In 1429, however, the political centralization of Okinawan King Shō Hashi brought with it a ban on all weapons, at the time all martial skills were weapon based with little need for unarmed combat to be practiced unless for sport, this was reinforced in after the invasion of the Shimazu clan in 1609. These both played important factors in how Karate and it’s sibling martial art Kobudō evolved. Kobudō is responsible for bringing us delights such as nunchaku, tonfa, , sai and kama. Whilst developed at the same time and for the same reasons, Karate and Kobudō are separate arts but often mis-categorised together.

Funakoshi Sensei getting serious with a Makiwara.

Funakoshi Sensei getting serious with a Makiwara.

During all this developmental chaos, along came Gichin Funakoshi; the father of modern Shotokan. He had trained in both popular styles of that time’s Okinawan karate; Shōrei-ryū and Shōrin-ryū. Funakoshi was quite known for his writing, he was an avid poet and philosopher as well as being a Karate master. In 1939, after many successful years of nurturing his Karate style and teaching a plethora of students, he built the first official Shotokan Dojo in Tokyo.

Shotokan derives its name from Funakoshi’s pen name, Shoto, meaning ‘waving pines’ and Kan means training hall or house. Thus Shotokan’s can be translated as ‘house of Shoto’. He also changed the way the characters for Karate written, from meaning ‘China hand’ to ’empty hand’. The two words sound the same in Japanese but are written differently. It was his belief that the term ‘Chinese’ would be misleading and people would think Karate had originated with Chinese boxing. Funakoshi’s interpretation of the word Kara to mean ’empty’ caused problems for him in Okinawa, thus he remained teaching in Tokyo.

Ryu demonstartes a Soto-uke block whilst in a Kokutsu-dachi stance. Thanks Ryu.

Ryu demonstrates a Soto-uke block whilst in a Kokutsu-dachi stance. Thanks Ryu.

The resistance training

There are a lot of techniques that need augmenting here, but hold faith beloved reader. Your’s truly, holding a 4th Dan in this wondrous discipline, is unabashed in advising you. Unfortunately Level Up is still an impoverished little company, therefore we will have to make use of links to other sites for the time being. Stay tuned though, as Level Up studios will be coming this summer. Yay.

Lunge with twist: These bad boys will be an invaluable help for your stance work, especially with zenkutsu dachi, and the twist at the end will assist in all those gyaku-zuki punches you undoubtedly be drilling endlessly. These don’t have to be practiced with a medicine ball, or any resistance at all.

Leg extension: That’s right, another exercise for the quadriceps, we need them. Powerful legs will accommodate all the tough stances we encounter and even the newest Karate exponent knows that with a good kick you raise the knee first, then extend for maximum power and range.

Reverse-grip chins: Helpful for a fast pull back to launch another kizami/gyaku/oi-zuki punch, and for giving all-round physical development.

Decline press ups: Even though the waist is the prime mover in any punching movement, the pectoralis major  assists in this. So for powering up all our ‘zuki’ moves we’ll be focusing on the clavicular fibres; it’s already much easier to punch godan and chudan heights, so hitting upper chest will add oomph to our jodan height attacks.

Supination curls: The supination movement of these will augment many punches / blocks, whilst working both biceps brachii and brachialis. Nice.

Arnold press: Yes, these are named after Arnold Schwarzenegger. Their pronation / supination movement nicely mimics the twisting, power generating motion of many Shotokan punches and blocks.

Dips: Great for adding punching power and speed. Once again, even though the waist produces the power of the strike the triceps assist the movement by extending the elbow.

Knee raise: Few realise that to get height in a kick, not only do you need flexibility, but well conditioned abs to raise the thigh above waist level. These do the trick nicely in combination with the leg extensions from earlier, we’ve successfully added greater range and power to our kicks.

Standing calf raise: To get the fullest extension on all those mae geri kicks, you will need decent contractile strength in your gastrocnemius. Add resistance to these when you feel comfortable with the movement.

I'm afraid even your friendly neighbourhood Rogue Advisor can't teach you the Hadoken technique.

I’m afraid even your friendly neighbourhood Rogue Advisor can’t teach you the Hadoken technique.

Perform one set of each exercise for as many repetitions as possible, but with perfect technique of course. When you feel you’ve got these sussed, perform them again for a circuit training effect, this will get the heart and lungs pumping nicely as well. Repeat the circuit as many times as desired.

Basic Terminology

Before we delve into the terms and jargon, your friendly neighbourhood Rogue Advisor should give you a quick insight into Japanese language vowel pronunciation.

“a” as in father ; “i” as in feet ; “u” as in flute ;”e” as in bed ; “o” as in okay.

Age Tsuki

Rising punch

 

Age Uke

Rising block

 

Ashi Barai

Foot sweep

 

Awase Tsuki

U-punch

 

Bensoku Dachi.

Cross-legged stance (also female horse stance or Kosa Dachi)

Boshiken Tsuki

Thumb fist

 

Choku Tsuki

Straight punch

 

Chudan

Middle area

 

Chudan Uke

Inside circular block

 

Empi

Elbow strike

 

Fudo Dachi

Free stance

Fumikomi Geri

Stamping kick

 

Furi Tsuki

Circular punch

 

Gedan

Lower area

 

Gedan Barai

Downward block

 

Gedan Uchi Barai

Outside downward block (open hand)

 

Go

Five

 

Goju

Fifty

 

Gyaku Mawashi Geri

Reverse round house kick

 

Gyaku Tsuki

Reverse punch

 

Hachi

Eight

 

Hachiji Dachi

Natural stance (feet shoulder width apart, toes pointed slightly out)

Hachiju

Eighty

 

Haisoku Barai

Instep block

 

Haisoku Geri

Kicking with the instep

 

Haito Uchi

Ridge hand strike

 

Hajime

Begin

 

Han Zenkutsu Dachi

Half front stance

Hasami Tsuki

Scissors punch

 

Heiko Dachi

Parallel stance (feet shoulder width apart)

Heiko Tsuki

Parallel punch

 

Heisoku Dachi

Closed foot stance (feet together)

Hidari

Left

 

Hiji Uchi

Elbow strike

 

Hiji Uke

Elbow block

 

Hiki Uke

Pulling/grasping block

 

Hiza Geri

Knee kick (also called Hiza Ate)

 

Hiza Uke.

Knee block

 

Hyaku

One Hundred

 

Ichi

One

 

Jodan

Upper area

 

Jodan Uke

Upward block

 

Ju

Ten

 

Kagi Tsuki

Hook punch

 

Kaikoken Tsuki

Crab shell fist

 

Kakato Geri

Heel kick

 

Kama-De

Bear hand

 

Kamae

Ready and alert

 

Kanketsu Geri

Stamping kick, joint kick

 

Keikoken Tsuki

One knuckle fist

 

Kiba Dachi

Horse riding stance

Kime

Focus

 

Kizami Tsuki

Leading punch, or jab

 

Ko Uchi

Bent wrist strike

 

Ko Uke

Wrist block

 

Kokutsu Dachi

Back stance

Kosa Uke

Cross block

 

Kote Uchi

Forearm strike

 

Ku

Nine

 

Kuju

Ninety

 

Kumite.

Sparring

 

Mae Geri Keage

Front snap kick

 

Mae Geri Kekomi

Front thrust kick

 

Mae Tobi Geri

Jumping front kick

 

Mawashi Geri

Round house kick

 

Mawashi Tsuki

Round hook punch

 

Mawashi Uke

Round house block

 

Migi

Right

 

Migi Heiko Dachi

Right foot forward Heiko Dachi

Morote Uke

Augmented block

 

Musubi Dachi

Formal attention stance (heels together, feet at an angle)

Nagashi Tsuki

Flowing punch

 

Nagashi Uke

Sweeping block

 

Naihanchi Dachi

Kiba Dachi with the heels out and toes in

Nakadaka Ken

Middle finger knuckle fist

 

Nanaju

Seventy

 

Naname Shiko Dachi

Diagonal straddle leg stance

Neko Ashi Dachi

Cat foot stance

Ni

Two

 

Nidan

Second dan

 

Nidan Geri

Double front snap kick (back leg first)

 

Nihon Tsuki

Double punch

 

Niju

Twenty

 

Nukite Tsuki

Finger thrust or spear hand

 

Oi Tsuki

Lunge punch

 

Randori

co-operative sparring

 

Rei

Bow

 

Ren Geri

Double front snap kick (front leg first)

 

Renoji Dachi

The letter “Re” stance (or “L” stance)

Roku

Six

 

Rokuju

Sixty

 

Sagiashi Dachi

Heron stance

San

Three

 

Sanbon Tsuki

Triple punch

 

Sanchin Dachi

Hourglass stance

Sandan

Third Dan

 

Sanju

Thirty

 

Seiken Tsuki

Fore fist strike

 

Sesan Dachi

Side facing straddle stance

Shi

Four

 

Shichi

Seven

 

Shiko Dachi

Straddle leg stance

Shodan

First Dan

 

Shotei Otoshi Uke

Open hand dropping block

 

Shotei Tsuki

Palm heel thrust

 

Shotei Uchi

Palm heel strike

 

Shotei Uke

Palm heel block

 

Shuto Uchi

Knife hand strike

 

Shuto Uke

Knife hand block

 

Sokutei Harai Uke

Sole of the foot block

 

Sokutei Osae Uke

Pressing block with the sole of the foot

 

Sokuto Geri

Kicking with the foot edge

 

Soto Uke

Outside forearm  block

 

Sukui Uke

Scooping block

 

Tate Tsuki

Vertical punch

 

Tettsui Uchi

Bottom fist strike (or hammer fist strike)

 

Tobi Nidan Geri

Jumping double kick

 

Tsumasaki Geri

Kicking with the tips of the toes

 

Uchi Hachiji Dachi

Natural stance with heels out and toes in

Uchi Uke.

Inside forearm block

 

Ura Tsuki

Short punch (palm side up)

 

Ura Uke

Back hand block

 

Uraken Uchi

Back fist strike

 

Ushiro Geri

Back thrust kick

 

Ushiro Mawashi   Geri

Round house to the rear kick

 

Washi-De

Eagle hand

 

Yama Tsuki

Mountain punch

 

Yame

Stop

 

Yoi

Ready

 

Yoko Geri Keage

Side snap kick

 

Yoko Geri Kekomi

Side thrust kick

 

Yoko Tobi Geri

Jumping side thrust kick

 

Yoko Uke

Circular block

 

Yondan

Forth Dan

 

Yonju

Forty

 

Zenkutsu Dachi

Front stance

Stay tuned for more

Until next time. Stay informed.

 

Addressing the Target

There should be a boom in this wonderous and deliciously roguish art given recent TV programming and RPG rogue and / or ranger enthusiasts should start their larceny and / or geekiness glands pumping.

Oliver Queen. If you haven't seen the show simply titled 'Arrow', then I suggest you do so immediately.

This is Oliver Queen.
If you haven’t seen the show simply titled ‘Arrow’, then I suggest you do so immediately. Now.

That’s right, beloved reader, today your friendly neighbourhood Rogue Advisor will be taking you through kinesiological attribute enhancement for the noblest and most dextrous form of marksmanship.

Archery

So what makes a good archer? The same mighty stuff as any other athlete; firstly knowledge in one’s chosen art, then the discipline to apply the know how, followed by the hard work to see it all through to fruition.

We wont be going too deep into technique; trying to teach someone the finer points of archery from a blog would be like trying to teach a vegan how to prepare Halal. Therefore, beloved toxophilite, we will cover the very basics and then the juicy kinesiology. Yay.

1 – Stance: Stand perpendicular to your target, feet roughly shoulder width apart and straddling the shooting line. Balance your weight evenly over both feet, maintaining perfect posture but don’t stiffen your spine, it will need to remain flexible to absorb recoil. Place your back foot parallel with the line and angle the forward foot slightly toward the target whilst keeping a little slack in the knees.

2 – Nock: Sounds simple but there is a technique to this, all these stages matter. Nocking the arrow is the part where you place it against the bow-string and also preparing to draw. Be  sure that the index feathers point away from the bow, lay the arrow itself upon the arrow-rest, then snap the nock onto the bow-string under the nocking point. Simple. This process guarantees a consistent draw every time, assisting accuracy. Once your set, take the string in the first joint of the first three fingers of the drawing hand.

3 – Pre-draw: Raise the bow towards the target and lock the extended bow arm into position.

At a point like this you'll really want to be drawing faster. With enough practice it'll all happen in a flash.

At a point like this you’ll really want to be drawing faster. With enough practice it’ll all happen pre-trampling / goring rather than post mutilation.

4 – Draw: This is where the kinesiology comes in; pushing with the tricep of the bow arm and pull back with the latissimus dorsi, posterior deltoid and outer head of the biceps brachii of the drawing arm until the bow-string touches your nose and lips. Your elbow should stop behind and slightly above your shoulder, putting the resulting muscular tension on the mid-trapezius fibres.

5 – Anchor: The final stage of a correctly performed draw sequence. In the anchoring stage the drawing hand comes to rest against your face before aiming and releasing. The anchor point can be either the chin or cheek, whichever you feel most comfortable with.

6 – Aim: This really cannot be instructed, it will become second nature over time. Try to align the bow-sight with the target and try to factor in wind, distance and drift.

7 – Release: Squeeze all those muscles tight that you now are working to hold the position, open the drawing hand and let that arrow fly.

8 – Follow through: When the arrow leaves the bow, continue pulling the drawing hand along the base of your neck and allow the bow to move forward in your bow-hand. Then inspect your handy-work.

Hawkeye demonstrates the stance and by proxy those muscles used when performing it, that we will be focusing on.

Hawkeye demonstrates the stance and by proxy those muscles used when performing it. That’s what we will be focusing on.

The supplementary workout

Because that’s what it is. When you are training for a skill such as archery, the resistance training is an added bonus to hours of technical drills and target practice. This routine would be best practiced only once or twice per week, and not on consecutive days. Why are we focusing on enhancing the above stance? Because pulling back a bow-string isn’t an easy task, then to keep it steady whilst aiming is even harder. Therefore, beloved reader, we are strengthening the muscles involved so the archer themselves can maintain the stance for extended periods, allowing longer to aim with fresh perspective and therefore greater accuracy. Logic. Follow the handy links for exercise instruction, (sorry but Level Up still is bereft of recording equipment; stay tuned), and perform two to three sets of each.

Seated cable rows, (with isometric contraction): We begin the workout with focus on the lats and the mid-trapezius; they are doing the greatest deal of work. First the lats are the prime movers in pulling the bow-string back with the hands somewhere between a supinated and pronated grip, thus the choice of grip on the exercise. Once back there though, the mid-trapezius is holding everything steady for as long as it takes to make the shot. That’s where isometrics comes in handy, at the peak of each concentric movement hold that position of two seconds before repeating the movement; really focusing on the mid-trapezius. Go comfortably heavy on these; enough weight to manage 10 to 12 reps with perfect form.

Bent-over dumbbell flye: Next is the rear head of the deltoids. It has already been assisting the lats and traps on the pull, now we want them to become inexhaustible pillars of contraction. Be really carefull with form on this movement, keeping the lower back perfectly straight and be sure not to cheat / swing the weight up into position. Mid to light weight with these, perform around 12 to 15 reps on this movement.

Dips, (with isometric contraction): The tricep of the extended arm is stabilising the bow, thus we need to work the three-headed rear of the arm muscle with isometric work. Pause and hold at the lowest point of the dip, the mid-point of the movement and at full extension for 10 seconds. This tactic essentially takes the plyometric effect out of the equation, forcing the triceps to become stabilizing machines. Nice. Only perform one set of these for as many reps as possible.

Concentration curls: Just as the triceps have three ‘heads’ that make up the whole muscle group, biceps have two distinct ‘heads’. We will be focusing on the long head, (outer head), that is also assisting with our bow-string pulling. Go super light on these, they are the proverbial cherry on the kinesiology cake and nothing more. Aim for 12 to 15 reps.

Cable twists: Once the bow-string is pulled all the way back, any further turning to aim is done by the transverse abdominus. This little number will not only make the action of turning to aim quicker and easier, it’ll tone the waistline to heroic slimness. Sweet.

Note that it’s not a full body workout, that would be entirely up to the individual archer whether or not they wish to pursue such levels of fitness. This supplementary workout is intended to strengthen basics.

Hopefully you feel a little more ballistically inclined.

Hopefully you feel a little more ballistically inclined.

Terminology

Just to keep things concise and informative, beloved reader, I present the terminology of this fine skill in all it’s medieval jargonified glory.

  • Addressing the Target: The archer’s stance straddling the shooting line prior to shooting the arrow.
  • Aim: Visually lining up a sight pin to the center of the target; if a sight is not used, visual placement of the tip of the arrow on a specific point while shooting at a target over a given distance.
  • Anchor Point: The fixed position of the bowstring hand on the jaw or cheek while holding or aiming.
  • Archer’s Paradox: Situation in which the arrow flies in the direction aimed although its initial movement is in a different direction.
  • Arm Guard: Device worn on forearm and wrist areas of the bow arm to protect the arm from impact.
  • Arrow Plate: The piece to which the arrow rest is attached.
  • Arrow Rest: Device mounted just above the arrow shelf on the bow on which the arrow rests during draw, hold and release.
  • Arrowsmith: Individual specializing in making arrows and/or arrowheads.
  • Back: The side of the bow limb away from the string.
  • Bare Bow: Method of shooting which does not use a bow sight.
  • Billet: One of two short pieces joined at the handle to make a bow.
  • Blunt: Arrow with a blunt tip for use on small game.
  • Bow Arm: The arm in which the bow is held.
  • Bowyer: One who makes bows.
  • Brace/String Height: Distance between the pivot point of the bow and the string. AKA: Fistmale.
  • Bracing: Process of stringing the bow in preparation for shooting, by placing the bowstring loops into position in the notches of the bow.
  • Bull’s Eye: The center of the target or that part of the target face with the highest scoring value.
  • Butt: A mound of straw on which the target face is placed.
  • Cast: the speed with which an arrow is shot.
  • Clout: Shooting at a relatively long distance at a large target lying, or painted, flat on the ground.
  • Composite Bow: Bow composed of two or more materials, such as wood and fiberglass. Invented by H.W. Allen in 1966, designed with an eccentric pulley system to maximize pull weight poundage at mid-draw and minimize stacking at full draw.
  • Bow Creeping: Undesired forward motion of the bowstring from the anchor point immediately prior to release.
  • Crest: Colored bands on the arrow used to identify a set.
  • Director of Shooting: The individual in charge of shooting. AKA: Field Captain; Lady Paramount.
  • Double Round: Shooting the same round twice.
  • Draw: The process of moving the bowstring with nocked arrow from brace height to the archer’s anchor point on the face.
  • Drift: Deviation in the flight of an arrow due to wind.
  • End: A set number of arrows which are shot before going to the target (typically 3, 5, or 6) to score and retrieve them.
  • Face: The side of the bow nearest the string. AKA: Belly.
  • Finger Tab: Leather device worn to prevent blistering on the surface of the three drawing fingers.
  • Fletching: The stabilizing feathers attached to an arrow between the nock and crest. See vane.
  • Follow-Through: The act of holding the release position until the arrow has struck the target.
  • Freestyle: Style of shooting using a bow-sight.
  • Flu-Flu: An arrow with large or spiraled fletchings, which increase drag and reduce the arrow’s range.
  • Grip/Handle: The center portion of the bow where the hand exerts pressure during the draw.
  • Grouping: The arrangement of the end of arrows on the target face after they have been shot.
  • Hanging Arrow: An arrow that does not penetrate the target, but dangles from its point.
  • Hen Feathers: The two feathers on either side of the index feather. Traditionally, these feathers are not as flamboyant as the index feather.
  • Hit: An arrow which embeds itself within one of the scoring areas on the target face.
  • Holding: The act of maintaining the bow and arrow in a stable position at full draw prior to release.
  • Index Feather: The feather at right angle to the slit in the nock of the arrow and usually a different color from the remaining feathers. AKA: cock feather.
  • Kick: When the bow shoots with a jar to the bow hand.
  • Kiss Button: A contact point on the bowstring for the archer’s lips to touch as to insure consistency and accuracy of the anchor point.
  • Let Down: Releasing tension after drawing without releasing the arrow.
  • Limbs: The energy-storing parts of the bow located above and below the riser.
  • Longbow: A long, relatively straight bow that preceded the recurve bow in many cultures.
  • Nock: Device on the end of the arrow opposite the point, made with a groove for holding the arrow to the bowstring when placed in position for shooting.
  • Nocking: The technique of placing the arrow on the bowstring in preparation for shooting.
  • Nock Locator: The stops on the serving of the bowstring which mark the nocking point for the arrow.
  • Nocking Point: The position on the string where the arrow is placed. Typically marked by the nock locator.
  • Notch: The slits at the ends of the bow for the string.
  • Overdraw: Drawing the arrow beyond the face of the bow or drawing the bow to its point of maximum stress on the limbs.
  • Peeking: Undesired motion of the archer’s head at time of release in an attempt to follow the arrow trajectory into the target.
  • Plucking: Undesired lateral motion of the string hand and arm away from the bowstring at time of release.
  • Point/Pile: The tip of the arrow that pierces the target. Classifications include: target; field; broadhead; and blunt.
  • Point-Blank Range: Distance at which the archer may utilize the center of the target as an aiming point.
  • Point-of-Aim: A technique, whereby the archer uses a mark unattached to the bow and usually on the ground as an alignment point.
  • Pressure Point: Place on the arrow plate against which the arrow lies and exerts pressure when the arrow is released. It can be cushioned or spring-loaded.
  • Quiver: Any device designed to hold arrows not being shot.
  • Range: Area designated for target or field archery.
  • Rebound: An arrow that bounces off the target face.
  • Recurve Bow: Bow manufactured so the ends of the limbs deflect toward the back of the bow to increase leverage when the bow is braced.
  • Release: The act of putting the arrow into flight due to a release of pressure on the bowstring. AKA: Loose.
  • Riser: The areas of the bow just above and below the grip.
  • Round: Term used to designate the number of arrows to be shot at specific distances at specific target faces or targets.
  • Self Bow: A bow made of one piece of wood or raw material.
  • Serving: Protective thread wrapped around the bowstring where the arrow is nocked.
  • Shaft: The body of the arrow upon which the nock, fletching, and point are mounted, and the crest is printed.
  • Shooting Line: The line straddled by archers during shooting which indicates a specific distance from the target in target archery.
  • Sight/Bow-sight: Adjustable device attached to the bow which facilitates the aiming process for the archer.
  • Skirt/Petticoat: The outermost perimeter of the target face outside the scoring area.
  • Spine: The measured deflection of an arrow when depressed by a two-pound weight at its center.
  • Stabilizer: Weighted device added to the riser of the bow and designed to reduce torque and absorb shock upon release.
  • Stacking: Disproportionate increase in bow weight during the last few inches of the draw.
  • Stave: Full-length piece of wood used to make a bow.
  • Tackle: Equipment used by an archer.
  • Target Captain: Individual at each target designated to determine and call the score of each arrow and pull them from the target.
  • Target Face: The scoring area of the target.
  • Tiller: Device for holding the bow at draw and to inspect the curvature.
  • Toxophilite: Individual pursuing the sport of archery, as a participant and/or student.
  • T-Square: Device used to measure brace height and locate the nocking point on the bowstring.
  • Trajectory: The parabolic flight pattern of an arrow following release.
  • Tuning: Adjustment of arrow rest, pressure point, string height and nocking height to improve arrow flight; includes determination of correct spine.
  • Vane: A term used most commonly when fletching is made of plastic or rubber instead of feathers.
  • Weigh/Draw Weight: The bow manufacturer’s determined number of pounds required to draw each bow’s string at a given draw length.
  • Windage: The effect of wind on the arrow’s flight.
  • Window: Viewing space between the side of the bow and the string at full draw.
You should now feel able to select a perk. Yay.

You should now feel able to select a perk. Yay.

Until next time. Stay informed.