Last updated on January 23rd, 2022 at 06:59 pm
So the Superman Workout was a success.
And, yes we combine Marvel AND DC, and EVERYTHING else.
Next on the list is Captain America. I was actually stuff between Cap and Spider-Man, but opted for Cap because I might want to tweak a couple things in the Spidey workout before I make it live.
That being said, this is our second article featuring solely a character/comic/superhero to base the routine around, without looking at a celeb to research.
I know…awesome…
Captain America Stats:
Height: 6’2
Weight: 220 lbs
Real Name: Steve Rogers
Powers: Technically “No”, but Enhanced
Alright, so like I mentioned last time this is where we compare stats. For the celebs I do a fun comparison to other celebs, but in this case I have Superman’s 6’3, 235 lbs to compare it to – which isn’t that far off the stature of Cap!
Oh, and I’d also like to point out that Chris Evans is around 6’0, and is said to have reached 180 for his role as Cap, but some sources say he brought that number up to even close to 200 in the most recent films.
Let’s do this.
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The Captain America 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.
Guys like Hugh Jackman and Terry Crews utilize intermittent fasting daily, and I also use it myself in conjunction with cyclical ketosis.
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!
Oh, and if you’re down with calorie counting instead, that’s always an option as well. It’s just important to be aware of specific rules and precision while counting.
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The Captain America Workout Routine Research
Oh yeah, now we’re at the fun part.
The superhero stuff!
You guys have probably seen that picture used on the site before, but whatever, I really like it.
What do we know about Cap’s powers?
Well, we know he was administered the Super-Soldier Serum.
We know all about this, because I even have an article for our alternatives for Super-Soldier Serum (that are NOT steroids).
Marvel Wiki for Captain America also tells us:
Rogers was then put through an intensive physical and tactical training program that taught him gymnastics, hand-to-hand combat from Colonel Rex Applegate and William Essart Fairbairn, and military strategy.
So, technically Captain America doesn’t have “super powers”, but he is enhanced to peak human performance (and then some, in my opinion)!
Wiki tells us this about his powers after his serum transformation:
he is transformed and his strength, endurance, agility, speed, reflexes, durability, and healing are at the zenith of natural human potential.
I can dig it!
We also know that Captain America loves to weird his shield, so we’ll be seeing a lot of workouts focused around strengthening each arm as if we’re stabilizing a shield as well.
That means these are the things we’re going to be focusing around in the workout, also including the way Cap uses these “powers”.
Don’t forget to find out how important Captain America-like sleep is as well.
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The Captain America Workout
Training Volume:
4-6 days per week
Explanation:
We’re talking about Captain America here. This routine is pretty brutal. BUT, it’s effective and will leave you sore and wanting more. There are 4 days of programmed training, and the other 1-2 days can be added as activity or mixed martial arts training. All heroes should know how to defend themselves.
What you need to know:
A Superset means you’re performing those movements back to back. If a movement is part of “Superset 1” it’s part of the grouping of movements in that superset and you perform them back to back and then proceed to break and do another set [of those movements] after.
HIIT stands for High Intensity Interval Training. Do one minute ON (sprint 6-10mph) and one minute OFF (walk 2.5-3.3mph) for 25 minutes. That means you go back and forth every minute for the duration. On, off, on, off, etc.
When lifting your initial lifts/compounds (especially), you should be using pyramid training.
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Day 1: Squats and Chops
-15 min HIIT training treadmill
-Squat: 12, 10, 8, 5, 3, 1
-Kettle bell Snatches: 3X10(each side)-super set 1
-Lunges: 3Xfailure-super set 1
-Turkish Get Up: 3X10(each side)-super set 2
-Downward Chop: 3X10(each side)-super set 2
-Box Jumps: 3X20-super set 3
-Man Makers: 3X10-super set 3
-Heavy Bag: 3X1 min-super set 3
-Floor Wipers: 3X20-super set 4
-Sit Ups: 3X50-super set 4
-Flutter Kicks: 3X50-super set 4
Day 2: Bench and Walk
-25 min incline walk
-Bench Press: 12, 10, 8, 5, 3, 1
-Kettle Bell Clean: 3X10(each side)-super set 1
-Push Ups: 3Xfailure-super set 1
-Turkish Get Up: 3X10(each side)-super set 2
-Upward Chop: 3X10(each side)-super set 2
-Jump Rope: 3X1 min-super set 3
-Burpees: 3X10-super set 3
-Heavy Bag: 3X1 min-super set 3
-Floor Wipers: 3X20-super set 4
-Sit Ups: 3X50-super set 4
-Flutter Kicks: 3X50-super set 4
Day 3: Deadlifts and Chops
-15 min HIIT training treadmill
-Deadlifts: 12, 10, 8, 5, 3, 1
-Kettle Bell Clean and Press: 3X10 (each side)-super set 1
-Pull Ups: 3Xfailure
-Turkish Get Up: 3X10(each side)-super set 2
-Downward Chop: 3X10(each side)-super set 2
-Box Jumps: 3X20-super set 3
-Man Makers: 3X10-super set 3
-Heavy Bag: 3X1 min-super set 3
-Floor Wipers: 3X20-super set 4
-Sit Ups: 3X50-super set 4
-Flutter Kicks: 3X50-super set 4
Day 4: Press and Walk
-25 min incline walk
-Military Press: 12, 10, 8, 5, 3, 1
-Kettle Bell Clean: 3X10(each side)-super set 1
-Ball Slams: 3Xfailure-super set 1
-Turkish Get Up: 3X10(each side)-super set 2
-Upward Chop: 3X10(each side)-super set 2
-Jump Rope: 3X1 min-super set 3
-Burpees: 3X10-super set 3
-Heavy Bag: 3X1 min-super set 3
-Floor Wipers: 3X20-super set 4
-Sit Ups: 3X50-super set 4
-Flutter Kicks: 3X50-super set 4
Bonus 1-2 Days: Activity and MMA
All heroes should know how to defend themselves.
Mixed Martial Arts Resources
Parkour Training Resource
- Nightrunner Workout Routine
- This Nightrunner Workout has both Calisthenics AND Parkour for you.
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The workout focuses on Functionality to it’s finest extent and is great for boxing training. What I would recommend is adding the hindu push up to failure and heavy weights for lifting for optimum results. The leg workout really changed the strength of my legs (in which I added a few more exercises). What I would ask is that you make a specific MMA workout centering captain america regarding his martial art traits with a day given to muay thai, one to jiu jitsu, one to kung fu and one to krav maga as per Comics and his fighting style. It would seriously blow up. The functional results of this workout impressed me a ton!