Last updated on January 23rd, 2022 at 06:52 pm
The King of Wakanda!
Are you guys ready for this?
Hopefully you’ve already seen our routine for Chadwick Boseman, but if not, you can check that out AND stick around for this.
We’ve already had a good handful of superheroes hit SHJ, including our first two females in the last two weeks, and Black Panther was specially asked for this week – so here he is!
Have you guys seen the movie yet?
How awesome was Boseman and Michael B. Jordan’s performances?
Black Panther Stats:
Height: 6’0
Weight: 200
Real Name: T’Challa
Powers: Yes
Other than Spider-Man, Black Panther now shares the shortest spot among the heroes we’ve seen thus far with Aquaman and Punisher standing just an inch taller. But, as of now, Spider-Man holds that throne at 5’11.
We’ve had Superman at 6’3, and both Captain America and Batman at 6’2, with Thor towering over them at 6’6 – and Aquaman right below at 6’1 with Punisher.
Chadwick Boseman, actually stands in right around the prime height and weight to meet Black Panther’s comic book stature.
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.
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Black Panther 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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Black Panther Workout Routine Research
We’ve arrived at the “fun part”.
It should all be fun, obviously, but I just love reading and talking about the powers and abilities of these heroes.
If you guys have seen Black Panther, you will know how he is enhanced.
BUT, I’ll still share was Marvel tells us about his powers:
T’Challa’s senses and physical attributes have been enhanced to superhuman levels by the heart-shaped herb.
Marvel continues on by telling us about his abilities as well.
They state:
T’Challa is a brilliant tactician, strategist, scientist, tracker and a master of all forms of unarmed combat whose unique hybrid fighting style incorporates acrobatics and aspects of animal mimicry. T’Challa being a royal descendent of a warrior race is also a master of armed combat, able to use a variety of weapons but prefers unarmed combat. He is a master planner who always thinks several steps ahead and will go to extreme measures to achieve his goals and protect the kingdom of Wakanda.
Basically he’s a jack of all trades.
And a master of a bunch too!
So we’re going to do our best to mimic all these qualities and build a workout around them.
But, you know that already, so let’s do it.
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The Black Panther Workout Routine
Training Volume:
3-5 days per week
Explanation:
We’re talking about Black Panther here. This routine is pretty brutal. BUT, it’s effective and will leave you sore and wanting more. There are 3 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: Cardio and Man Makers
-15 min cardio (row, run, bike)
-Box Jumps: 3X20-circuit 1
-Man Makers: 3X10-circuit 1
-Jump Rope: 3X1 min-circuit 1
-Dumbbell Row: 3X10(each)-super set 1
-Chin Up: 3X10-super set 1
-Hammer Curls: 3X10-super set 2
-Pull Up: 3X10-super set 2
-Wall Climbs: 3X10-circuit 2
-Toes to Bar: 3X10-circuit 2
-V-Ups: 3X20-circuit 2
-Wall Plank Hold: 3X1 min-circuit 3
-Inchworms: 3X10-circuit 3
-Reverse Superman Hold: 3X1 min-circuit 3
Day 2: Cardio and Bench Press
-15 min cardio (row, run, bike)
-Box Jumps: 3X20-circuit 1
-Thrusters: 3X10-circuit 1
-Jump Rope: 3X1 min-circuit 1
-Dumbbell Bench Press: 3X10-super set 1
-Push ups: 3X20-super set 1
-Dumbbell Fly: 3X10-super set 2
-Dips: 3X20-super set 2
-Dumbbell kickback: 3X10(each)-super set 3
-Diamond Push Ups: 3X10-super set 3
-Wall Climbs: 3X10-circuit 2
-Toes to Bar: 3X10-circuit 2
-V-Ups: 3X20-circuit 2
-Wall Plank Hold: 3X1 min-circuit 3
-Inchworms: 3X10-circuit 3
-Reverse Superman Hold: 3X1 min-circuit 3
Day 3: Cardio and Deadlift
-15 min cardio (row, run, bike)
-Box Jumps: 3X20-circuit 1
-Clea and Press: 3X10-circuit 1
-Jump Rope: 3X1 min-circuit 1
-Deadlift: 3X10-super set 1
-Pistol Squats: 3X10(each)-super set 1
-Squats: 3X10-super set 2
-Lunges: 3X10(each)-super set 2
-Wall Climbs: 3X10-circuit 2
-Toes to Bar: 3X10-circuit 2
-V-Ups: 3X20-circuit 2
-Wall Plank Hold: 3X1 min-circuit 3
-Inchworms: 3X10-circuit 3
-Reverse Superman Hold: 3X1 min-circuit 3
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.
Join The Superhero Academy and start unleashing your inner SuperHuman.
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(Unofficial Workouts Inspired by Characters)
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