Last updated on September 21st, 2022 at 09:07 am
We’re on a Teen Titans kind of week.
We already saw Starfire a couple days ago.
Update: We’ve now seen just about every single Robin character. Three variations of Dick Grayson’s Nightwing, Jason Todd’s Red Hood, and even Tim Drake on top of this one that is going to be inspired by Damian Wayne.
I mean it would only make sense.
So, this one might look similar to Batman’s workout, but we’re also going to be adding in some extra calisthenics, which we’re also on a bit of a kick with.
We just talked about how to get better at pull-ups and some alternatives you can utilize.
Robin Stats:
Height and Weight:
Dick Grayson/Nightwing
Height: 5’10”. Weight: 175 lbs. Roughly 25 years old.
Jason Todd/Red Hood
Height: 6’0″. Weight: 225 lbs. 19 or 20 years old.
Tim Drake/Red Robin
Height: 5’5″. Weight: 125 lbs. 17 years old.
Damian Wayne/Robin
Height: 5’4″. Weight: 140 lbs. Almost 12 years old.
Real Name: Richard “Dick” Grayson/Jason Todd/Tim Drake/Damian Wayne
Powers: No
Considering we may get another/separate workout for Dick Grayson’s Nightwing, we’ll stick to Damian Wayne for this one.
And, by that, I mean Robin is short!
Wolverine holds the shortest spot among comic characters we’ve seen at 5’3, but Damian Wayne is only an inch taller. One Punch Man falls next on the list at 5’9 – with Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.
Just above them are Aquaman and Punisher standing only an inch or so taller.
We’ve had Superman at 6’3, and both Captain America and Batman at 6’2, with Thor and Cyborg towering over them at 6’6, Thanos right there with them at 6’7, and Deathstroke right below at 6’5.
And, of course, Hulk is up there with Thor, Kratos, Thanos and Cyborg, and sometimes even portrayed much taller.
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.
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Robin 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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Robin Workout Routine Research
This is what I like to call “the fun part” of the article.
This is where I get to go through the “how” and “why” of creating our workout routine.
And by that I mean I get to go through the powers and abilities!
In this case, Robin’s.
DC’s site tells us a lot about Damian Wayne’s character. I really like his background story so I’m actually going to go through it here:
Created and raised for years without Batman’s knowledge, Damian was taught by his mother and the League of Assassins to become a lethal fighting machine—at 10-years-old, he already far surpasses the skill and ability of many of the DC Universe’s greatest fighters. Upon discovering Damian’s existence, Batman took his son under his wing as the new Robin in order to train him and break him from Talia’s programming, terrified of what the boy could become otherwise.
Although many find Damian incredibly arrogant, his skills, abilities and intelligence do support his superior attitude. However, despite this, under his father’s tutelage, Damian is learning how to better relate to others while constantly struggling with the murderous tendencies instilled in him from a young age.
And, they have his abilities listed as:
exceptional martial artist, weapons expert, combat strategy, gymnastic ability
We see “gymnastic ability” in there a lot with our Robins, so this is definitely something I’m going to try to hit.
Don’t forget to sub alternatives and easier movements by reading our articles on calisthenics and pull-ups that I gave mentioned in this one.
And of course there’s going to need to be a lot of martial arts training as well, which is best taught by Coach Derek in The Academy, or by using one of his awesome workouts (Deathstroke, and Daredevil happen to be two of my favorites).
But, I’ll mention the MMA stuff in the workout as well.
So let’s do this.
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The Robin Workout Routine
Training Volume:
4-6 days per week
Explanation:
We’re talking about Robin 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: Bench and Cleans
Warm Up:
-Stretch
-15 min HIIT training treadmill
3×10 Pull Ups
3×15 Dips
3×20 Push Ups
3×25 Air Squats
Workout:
-Bench Press: 15, 10, 5, 3, 1
-Toes to Bar: 3X15-super set 1
-L sit hold: 3X30 sec-super set 1
-Clean: 3X10-super set 2
-Box Jump: 3X10-super set 2
-Heavy Bag: 3X1 min-super set 3
-Jump rope: 3X1 min-super set 3
-Burpees: 3X10-super set 3
-Crunches: 3X100-super set 4
-Planks: 3X1 min-super set 4
-Side Planks: 3X1 min (each)-super set 4
Day 2: Deadlift and Press
Warm Up:
-Stretch
-15 min HIIT training treadmill
3×10 Pull Ups
3×15 Dips
3×20 Push Ups
3×25 Air Squats
Workout:
-Deadlift: 15, 10, 5, 3, 1
-Toes to Bar: 3X15-super set 1
-L sit hold: 3X30 sec-super set 1
-Clean and Press: 3X10-super set 2
-Box jump: 3X10-super set 2
-Shadow box: 3X1 min-super set 3
-Jump rope: 3X1 min-super set 3
-Man makers: 3X10-super set 3
-Flutter Kicks: 3X50-super set 4
-Planks: 3X1 min-super set 4
-Side Planks: 3X1 min (each)-super set 4
Day 3: Squats and Man Makers
Warm Up:
-Stretch
-15 min HIIT training treadmill
3×10 Pull Ups
3×15 Dips
3×20 Push Ups
3×25 Air Squats
Workout:
-Squat: 15, 10, 5, 3, 1
-Toes to Bar: 3X15-super set 1
-L sit hold: 3X30 sec-super set 1
-Clean and Press: 3X10-super set 2
-Box jump: 3X10-super set 2
-Heavy Bag: 3X1 min-super set 3
-Jump rope: 3X1 min-super set 3
-Man makers: 3X10-super set 3
-Leg raises: 3X50-super set 4
-Planks: 3X1 min-super set 4
-Side Planks: 3X1 min (each)-super set 4
Day 4: Military Press and Cleans
Warm Up:
-Stretch
-15 min HIIT training treadmill
3×10 Pull Ups
3×15 Dips
3×20 Push Ups
3×25 Air Squats
Workout:
-Military Press: 15, 10, 5, 3, 1
-Toes to Bar: 3X15-super set 1
-L sit hold: 3X30 sec-super set 1
-Clean: 3X10-super set 2
-Box Jump: 3X10-super set 2
-Shadow box: 3X1 min-super set 3
-Jump rope: 3X1 min-super set 3
-Burpees: 3X10-super set 3
-Russian Twist: 3X100-super set 4
-Planks: 3X1 min-super set 4
-Side Planks: 3X1 min (each)-super set 4
Bonus 1-2 Days: Activity 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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