Last updated on October 4th, 2022 at 10:41 am
Everyone loves Spider-Man.
It’s more of a fact than an opinion. Don’t lie.
I wanted to get through some of the other Marvel and DC heroes before coming up to Spidey’s routine – and now I think we’re ready.
After seeing Superman, Captain America, Batman, Thor, and Aquaman, it’s time for our friendly neighborhood Spider-Man to step in and show them how it’s done.
Do you think you’re ready?
Spider-Man Stats:
Height: 5’10
Weight: 167 lbs.
Real Name: Peter Parker
Powers: Yes
Spider-Man is currently the lightest, and shortest superhero/character we’ve seen thus far.
We’ve had Superman at 6’3, and both Cap and Batman at 6’2, with Thor towering over them at 6’6 – and Aquaman right below at 6’1.
But, Spidey is even below that at his 5’10 height – and his weight of 167 doesn’t even come close to all our other heroes.
We actually had a Spider-Man month when Spider-Man: Homecoming was coming out, so I think it’ll be fun to compare to all the celebs we’ve seen take on the Spidey portrayal.
The Spider-Man Actors:
Tobey Maguire: 5’8, 155 lbs
Andrew Garfield: 5’10, 165 lbs.
Tom Holland: 5’8, 145 lbs.
I mean, the Andrew Garfield physique was right on par with the Earth-616 Peter Parker – but hey, this is just for fun.
This routine can be used by anyone and everyone.
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Spider-Man 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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Spider-Man Workout Routine Research
Okay, we’ve had our fair-share of Spider-Man movies at this point, huh?
Kind of like Batman (although maybe not that much…).
But, the point is, you should have some idea of what Spidey’s powers are.
And, sometimes they’re slightly different. So, here’s the part where we go through them to get an idea of how the workout is going to be built.
What do we know about Spider-Man’s powers?
Here’s what Wiki tells us are Spider-Man’s “Original Powers and Abilities”:
When Peter Parker was bitten by an irradiated spider, radioactive mutagenicenzymes in the spider’s venom quickly caused numerous body-wide changes. Immediately after the bite, he was granted his original powers: primarily superhuman strength, reflexes, and balance; the ability to cling tenaciously to most surfaces; and a subconscious ability to sense everything in his surroundings, which he called a “spider-sense”.
Let’s specifically draw in on “superhuman strength, reflexes, and balance.”
I like all of those things…
A few other things Wiki mentions that we should focus in on (which overlap, but I’m saying them anyways!) are:
- Superhuman strength,
- durability,
- healing factor,
- jumping, leaping, and speed
- Superhuman agility,
- reflexes and equilibrium
Okay, now we’re onto something.
I wanted to make sure we talked about the “jumping, leaping, speed, agility and reflexes” some more.
Sounds a lot like parkour and gymnastics type stuff to me.
Let’s do it!
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The Spider-Man Workout Routine
Training Volume:
4-6 days per week
Explanation:
We’re talking about Spider-Man 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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Spider-Man Workout Day 1: HIIT and Cleans
-10 min HIIT sprints treadmill
-3X1 min incline sprint-super set 1
-3X1 min battle ropes slams – super set 1
-Clean: 15, 12, 10, 8, 5
-Ball slams: 3X20-super set 2
-Spider man push up: 3X20-super set 2
-Dips-3Xfailure-super set 2
-BOSU ball squats-3X10
-Pistol squats-3X10 (each)
-Burpees: 3X10-super set 3
-Floor Wipers: 3X20-super set 3
-Tuck Jumps: 3X10-super set 4
-Box jumps: 3X10-super set 4
-Side to Side hops: 3X20-super set 5
-Front to Back hops: 3X20-super set 5
-Heavy Bag: 5 min
Spider-Man Workout Day 2: HIIT and Deadlifts
-10 min HIIT sprints treadmill
-3X1 min incline sprint-super set 1
-3X1 min battle ropes slams – super set 1
-Deadlifts: 15, 12, 10, 8, 5
-Ball slams: 3X20-super set 2
-Spider man push up: 3X20-super set 2
-Pull ups: 3Xfailure-super set 2
-Bulgarian Split Squats: 3X10
-Pistol Squats: 3X10 (each)
-Burpees: 3X10-super set 3
-Hanging leg raises: 3X20-super set 3
-Tuck Jumps: 3X10-super set 4
-Box jumps: 3X10-super set 4
-Side to Side hops: 3X20-super set 5
-Front to Back hops: 3X20-super set 5
-Heavy Bag: 5 min
Spider-Man Workout Day 3: HIIT and Squats
-10 min HIIT sprints treadmill
-3X1 min incline sprint-super set 1
-3X1 min battle ropes slams – super set 1
-Squats: 15, 12, 10, 8, 5
-Ball slams: 3X20-super set 2
-Spider man push up: 3X20-super set 2
-Chin ups: 3Xfailure-super set 2
-BOSU ball squats-3X10
-Pistol squats-3X10 (each)
-Burpees: 3X10-super set 3
-V-ups: 3X20-super set 3
-Tuck Jumps: 3X10-super set 4
-Box jumps: 3X10-super set 4
-Side to Side hops: 3X20-super set 5
-Front to Back hops: 3X20-super set 5
-Heavy Bag: 5 min
Spider-Man Workout Day 4: HIIT and Press
-10 min HIIT sprints treadmill
-3X1 min incline sprint-super set 1
-3X1 min battle ropes slams – super set 1
-Clean and Press: 15, 12, 10, 8, 5
-Ball slams: 3X20-super set 2
-Spider man push up: 3X20-super set 2
-Hanging Rows: 3Xfailure-super set 2
-Bulgarian Split Squats: 3X10
-Pistol Squats: 3X10 (each)
-Burpees: 3X10-super set 3
-Crunches: 3X50-super set 3
-Tuck Jumps: 3X10-super set 4
-Box jumps: 3X10-super set 4
-Side to Side hops: 3X20-super set 5
-Front to Back hops: 3X20-super set 5
-Heavy Bag: 5 min
Spider-Man Workout Bonus 1-2 Days: Activity, Parkour and MMA
All heroes should know how to defend themselves.
Just ask MMA Coach Derek in The Academy.
Add in an extra day or two of MMA style training to take your inner Superhero unleashing to a new level.
Please also keep this in mind:
PARKOUR & FREE RUNNING (look up these movements and perform them on these days)
Frog Landings
Vaults
Cat leap
Tic Tac
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