Punisher is easily one of my favorite heroes.
What do you guys think?
This is another workout from Coach Derek, as Punisher is also one of his favorites, and I felt it was fitting to put it in the same week as Black Widow due to the allure of them lacking superpowers (or at least for the most part).
The Punisher Stats:
Weight: 200 lbs
Real Name: Frank Castle
John Bernthal, who plays Punisher in Netflix’s Original Series, stands around 5’11 and weighs in at around 170+ for his role.
But, hey, don’t forget that all these routines are made for virtually anyone and everyone.
They can all be scaled, so ask for help if/when needed.
The Punisher Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like The Hulk may get something specifically different**
Every hero needs to still have a good diet.
Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.
You can’t out train your diet, so I want to still give some pillars for nutrition.
You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.
That being said, I also recommend tracking and paying attention to protein intake.
BUT, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.
Which is why our Academy utilizes multiple different Nutrition Classes (Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, Superhumans) to allow people to choose what is right for YOU!
The Punisher Workout Routine Research
And now we’re ready to talk about The Punisher’s abilities.
Aka: The Fun Part.
I’ll be honest, Marvel gives one of the longest break downs for Punisher’s abilities that I’ve seen thus far while doing our superhero driven workout routines.
For that reason, I’m giving you all of it:
Punisher is the recipient of multidisciplinary military training from the U.S. Marine Corps. While a Marine, he also received training from the U.S. Army and Navy. From this training, Punisher is proficient in not only basic infantry skills, but in special operations, which includes the use and maintenance of specialized firearms and explosive ordnance. He is highly trained in infiltration into heavily-guarded enemy territories and structures for the purpose of assassination, captures, and military intelligence. Also, he is trained in various forms of camouflage and stealth. From his airborne training, Punisher is able to pack and maintain his own parachute rigs, as well as professionally control his landings, in daylight and at night. From his Navy UDT training, Punisher is well-skilled in extended underwater operations, including demolitions. He is skilled with a great many types of explosives, ranging from simple dynamite to plastique to improvised explosives. His hand-to-hand combat skills are more then sufficient to allow him to incapacitate and kill men much stronger than he is, as well as to deal with groups of armed and unarmed enemies, killing them all without weapons if he deems it necessary. He is also extremely deadly in knife training, preferring the knife he learned to fight with in the USMC: the ka-bar. Additionally, he is a preternaturally-precise marksman. He is thoroughly trained and experienced in unconventional (“guerilla”) warfare. He is an armorer, a gunsmith, and an expert in field medicine.
If you guys don’t want to read all that, this is kind of what it said:
“He is freakin’ awesome.”
Well, kind of.
And, to give you guys another view of the breakdown of his abilities/skills, here is what Wiki tells us (for a bullet format):
- Skilled in guerrilla and military tactics, close quarters combat, infiltration, marksmanship, and demolitions and skilled in armed and unarmed combat
- Special operations training
Which are the reasons Coach Derek decided to step in and research/create us a workout for this one.
Let’s do it!
Check out The Superhero Academy and start unleashing your inner SuperHuman.
The Punisher Workout Routine
Explanation (what Coach Derek tells us about the training):
His base of operations always moves and he is constantly on the run. Frank is not going to have a lot of equipment. He will be utilizing what he learned in the Marines along with what he did in the confined areas of a prison cell & bunkers along with makeshift weights, and sandbags to stay on his game.
The War goes on……
Day 1: Swings and EMOMS
5-15 minutes Sledgehammer swings ( on tire if available)
Every Minute on the minute (EMOM)
10 Minutes (EMOM) 10 pullups with towel or chin ups with towel
10 Minutes (EMOM 20 Diamond push ups
10 Minutes (EMOM) 30 High Knees
10 Minutes (EMOM 40 Punches ( jab, cross uppercut, hook)
10 Minutes (EMOM ) 50 Crunches
Finisher 3 x 15 Burpees
Day 2: Bricks & Cinderblocks
Run in place 5 minutes
Skull crushers with Cinder Block 4×10
Handstand Pushups 4×8
Burpee to Pushup 4×10
Shoulder raise with cinder blocks 4×12
Bicep Curl with Cinderblock 4 x12 each arm
Pushup on cinderblock 5×25
Mountain Climbers on Cinderblock 3×40 (each leg)
Dips on Cinder block 4×20
Rotational twist with cinderblock 50 each side
Weighted shadow boxing (holding bricks ) 5 x 2 minute rounds with 1 minute rest in between
Day 3: Marine Basic Training (PFT)
3 mile run
100 situps in 2 minutes
100 pushups in 2 minutes
20 pullups in 2 minutes
75 Squats with Sandbag
50 Jumping jacks
100 russian twist
5 push ups ( slow down , fast up)
1 minute downward dog
10 lunges per leg
20 bird dogs
30 calf raises
30 second plank
Day 4 Activity Day:
Engage in or combine any of these activities:
Run with Sledgehammer, weighted bar or bricks ( to simulate weapon and ammo carry)
100 yard low crawl
Zig zag Sprints
Dynamic movement when running (to build ability to change direction, smoothly and effectively)
Practice Rapidly changing Body positions (from standing to kneeling, prone to standing, ducking, crouching and squatting)
Climbing activity, ladders, stairs, etc.
Hand to hand combatives: (Practice low kicks, knee strikes, knees to groin, elbows, open hand strikes to chin, open hand cupped hand to ears, throat strikes, grappling basics, arm bars & chokes from standing and ground position)
Day 5: Sandbags and Sprints
Repeat 10 times
Sprint 200 meters
10 Squat Thrusts
Workout: Sandbag required
With sandbag ,- Squat to Chest ( push or Basketball ) pass/press 25 reps
With Sandbag – Good Mornings to Failure
With Sandbag- Side Lunge to Front Raise 25 reps
With SandBag – Hammer Curls to Failure
With SandBag – Sumo Squat to High Pull 25 Reps
With Sandbag Rotational Twists to Failure
Hill Sprints carrying Sandbag on Shoulder, at top of hill, Switch Sandbag to opposite Shoulder, Jog Back down hill
Repeat for 5 to 10 Minutes
Join The Superhero Academy and start unleashing your inner SuperHuman.