We’re back for more Young Justice.
Last week we had Aqualad and Miss Martian, two leaders of the Young Justice squad, and I remind you that we’ve already seen basically every Robin variation (also including Nightwing and Red Hood), and we’ve seen a good handful of the lead heroes as well: Superman, Batman, Aquaman, Flash and Green Arrow.
Now, speaking of Green Arrow, it’s time to break into some of his protege’s routines.
So this week we’re getting Arsenal and Arrowette!
Weight: 185 lbs.
Real Name: Roy Harper
Aqualad actually isn’t that tall.
While Aquaman comes in closer to the 6’0 range.
Vegeta were tied Wolverine for the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4. Goku isn’t that tall either, though, standing only 5’7, with Miles Moralesonly an inch above him.
We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.
But, don’t worry if you’re not the same height or weight range.
We write these routines to be utilized by anyone and everyone.
Take The SHJ Program Quiz and find the perfect program for YOU.
Aresenal Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hellboy 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.
Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
It’s all about sustainability.
AND, 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 (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!
Arsenal Workout Routine Research
We’ve made it to “the fun part”.
And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.
This is where I get to break down the “how” and “why” of the workout we’re going to build based on the characters, in this case Arsenal’s, powers and/or abilities.
His Wiki Fandom lists his abilities as:
- Gadgetry: Arsenal has been shown as an expert mechanic and engineer. he designed and built his trick arrows as well as those of his mentor, as well as weaponry, robots, and defense systems.
- Genius Level Intellect
- Hand-to-Hand Combat
- Leadership: Roy Harper has led the Iron Rule, a group of mercernaries. He also briefly led the Teen Titans.
- Mechanical Engineering
- Computer Hacking: Roy was able to hack into Queen Industries main R&D hub. He was also able to jailbreak thirty new apps on a cell phone and give it voice recognition.
I will tell you right now that I can not teach you genius level intellect, mechanical engineering, or even computer hacking.
What we WILL be focusing on is his hand-to-hand combat, archery, and especially the acrobatics.
Arsenal’s story is quite interesting actually, so here’s some added background for us:
Roy Harper is Arsenal, formerly operating as Green Arrow’s sidekick Speedy. He was a member of the Titans and a former member of the Outlaws.
His connection to Oliver Queen began here:
Roy Harper was adopted by Big Bow as a child and lived with him on Spokane Indian Reservation, learning how to shoot a bow and arrow from him. He often got into trouble with the police but, because it usually happened on the reservation, Big Bow was always able to get him out of trouble. One day, Roy stole from a liquor store off the reservation and got blackout drunk, waking up to find a bow in his hand and Big Bow dead. Not knowing his mentor had been killed by an aggressive police officer, Roy fled the reservation.
Roy somehow made it to Seattle, where he lived in a mall by hacking the camera feeds. It was at this mall he picked the pocket of Oliver Queen, who, when he came to get the wallet back, was intrigued by the strange boy, later taking him on as his sidekick and dubbing him Speedy.
His story has some ups and downs from there, but as we see in Young Justice he actually goes on to become Red Arrow as opposed to going from Speedy to Arsenal.
There he actually goes by Will Harper because:
Will Harper (formerly Roy Harper) is a former superhero archer from Star City. His alias was Speedy whilst partnered with Green Arrow, but became Red Arrow after his separation from his former mentor.
I know, I know, cool stuff.
But we’re here for a workout. You think you’re ready?
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Arsenal Workout Routine
5+ days per week
I recommend utilizing some of the circuits ON TOP of your daily body weight training (we’re talking about a superhero here, guys) to really bring up the intensity – but the mixed martial arts, archery strengthening and additional parkour training is more-or-less there to bring out your inner Arsenal.
**I purposely did both Arsenal and Arrowette on the same week being that they’re such closely related characters when it comes to their abilities, inspiration, and therefore their training style we create. For that reason you will be seeing virtually the same routine for both of them, but under different character to show both our male and females it’s okay to train the same!**
Arsenal Workout: Daily Calisthenics from our Parkour Program
75 Pull Ups
75 Hanging Leg Raises
100 Sit Ups
150 Push Ups
150 Air Squats
**These can be broken down into any number of sets/reps that are needed to complete the overall count.**
Arsenal Workout: Calisthenics/Acrobat Circuits
- 20 knee push ups
- 30 body weight squats
- 10 body rows
- 10 lunges both sides
- 20 crunches
- 20 second superman hold
- 60 second forearm plank
- 20 push ups
- 50 body weight squats
- 10 pull ups
- 20 plank to push ups
- 20 clap push ups
- 20 Bulgarian split squats
- 10 chin ups
- 10 single leg hip bridges (both sides)
- 10 handstand push ups
- 30 second side plank each side
- 25 plank to push ups
Arsenal Workout: Mixed Martial Arts and Parkour
If you want to step your game up and start training with mixed martial arts, these are some of the programs Coach Derek has created for us outside of The Academy to do so.
I’ve also listed our Parkour workout below (which I’ve also stolen our daily body weight training protocol from [listed above], and is definitely something to take advantage of if you’re looking to unleash your real Arsenal potential.
For some Thai Boxing fun check out Anna Diop’s routine.
**And the Daredevil workout also has some beginner Parkour as well.**
Arsenal Workout: Archery Strengthening
On top of becoming stronger with calisthenics and parkour necessary training, there are also some movements we can utilize to strengthen specific muscles utilized for archery.
Of course, if you can also get out there and become a pro with a bow and arrow, that’s even better.
But, if you’re one day planning on it, it’s a good idea to incorporate these workouts, as shared with us by Archery360:
- Single Arm Dumbbell Rows
- Romanian Deadlift
- Dumbbell Side Raise
- Rowing Machine
- Forearm Planks
As you can tell I’ve included planks, or variations of them, within our calisthenic circuits on purpose to give you a bit of a head start on the matter.
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