Last updated on October 2nd, 2021 at 06:01 pm
Ready for one of the strong Marvel heroes?
And, a bad-ass woman, may I mention?
So, for the women superheroes we’re pretty much on a roll.
But, now I figured it was time to bring in a super powered hero from the Marvel side.
Insert Carol Danvers!
Did you know we’re also getting a Captain Marvel movie set to release March 2019?
We should be ready by then.
Captain Marvel Stats:
Height: 5’11
Weight: 165 lbs
Real Name: Carol Danvers
Powers: Yes
Captain Marvel is actually pretty tall.
Supergirl was our shortest at 5’5, and we had Wonder Woman come in standing 6’0 tall in our last female article; but the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – and our Black Widow is just above that at 5’7.
We’ve seen a bunch of male heroes and had Superman at 6’3, and both Cap and Batman at 6’2, with Moon Knight right there with them, and Aquaman at 6’1. Of course, Thor and Hulk range taller 6’6+, so we’re actually used to heroes coming in on the taller side.
But don’t worry, either way.
Not only are these routines for all shapes and sizes – they also work for both men and women – regardless of the gender of the hero!
Grab The Unofficial Marvel Workout Booklet and Unleash Your Inner Superhero!
Captain Marvel 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.
Take The Marvel Workout Placement Quiz Now!
Captain Marvel Workout Routine Research
I know you guys are probably tired of hearing me say it, but it’s time for the fun part.
This is where we discuss the powers and abilities and draw out the “WHY” behind our workout routine creation.
I’ll start by pointing out that Captain Marvel is pretty damn strong.
And, by strong, I mean as far as her overall power – not just her strength.
Marvel tells us this about her “current” powers:
Ms. Marvel’s current powers include flight, enhanced strength, durability and the ability to shoot concussive energy bursts from her hands.
And they continue with her abilities including:
Ms. Marvel is a skilled pilot & hand to hand combatant
We’re seeing “hand to hand combatant” a lot among these heroes!
And, I think Coach Derek must love it, because he’s getting to see more and more MMA themed training on the site.
But, I think we know what we’ve got here – so let’s get to it!
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Captain Marvel Workout Routine
Training Volume:
4-6 days per week
Explanation:
We’re talking about Captain Marvel 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: Deadlifts and Cardio
-15 min cardio (bike, row, run, elliptical)
-Push Ups: 3X10-circuit 1
-Pull ups: 3X10-circuit 1
-Lunges: 3X10(each)-circuit 1
-Deadlift: 3X10-super set 1
-Clean and Press: 3X10-super set 1
-Ball Slams: 3X10-super set 1
-Heavy Bag: 3X1 min interval-circuit 2
-Man Makers: 3X10-circuit 2
-Sit Ups: 3X20-super set 2
-Floor Wipers: 3X10-super set 2
-Planks: 3X1 min interval–super set 2
-Side Planks: 3X1 min interval–super set 2
Day 2: Snatches and Burpees
-15 min cardio (bike, row, run, elliptical)
-Push Ups: 3X10-circuit 1
-Pull ups: 3X10-circuit 1
-Lunges: 3X10(each)-circuit 1
-Bench Press: 3X10-super set 1
-Dumb Bell Snatches: 3X10(each)-super set 1
-Burpees: 3X10-super set 1
-Shadow Box: 3X1 min interval-circuit 2
-Double Under: 3X1 min interval-circuit 2
-Sit Ups: 3X20-super set 2
-Floor Wipers: 3X10-super set 2
-Planks: 3X1 min interval–super set 2
-Side Planks: 3X1 min interval–super set 2
Day 3: Squats and Cardio
-15 min cardio (bike, row, run, elliptical)
-Push Ups: 3X10-circuit 1
-Pull ups: 3X10-circuit 1
-Lunges: 3X10(each)-circuit 1
-Squats: 3X10-super set 1
-Clean: 3X10-super set 1
-Wall Balls: 3X10-super set 1
-Heavy Bag: 3X1 min interval-circuit 2
-Man Makers: 3X10-circuit 2
-Sit Ups: 3X20-super set 2
-Floor Wipers: 3X10-super set 2
-Planks: 3X1 min interval–super set 2
-Side Planks: 3X1 min interval–super set 2
Day 4: Thrusters and Ball Slams
-15 min cardio (bike, row, run, elliptical)
-Push Ups: 3X10-circuit 1
-Pull ups: 3X10-circuit 1
-Lunges: 3X10(each)-circuit 1
-Thrusters: 3X10-super set 1
-Ball Slams: 3X10-super set 1
-Burpees: 3X10-super set 1
-Shadow Box: 3X1 min interval-circuit 2
-Double Under: 3X1 min interval-circuit 2
-Sit Ups: 3X20-super set 2
-Floor Wipers: 3X10-super set 2
-Planks: 3X1 min interval–super set 2
-Side Planks: 3X1 min interval–super set 2
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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More than 10 Workouts for Future Avengers, SHIELD Agents, X-Men, New Warriors, Nova Corps and Everyone in Between!
(Unofficial Workouts Inspired by Characters)
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