Last updated on September 27th, 2022 at 12:43 pm
It’s time for another squad workout.
Actually, I think the last time we saw one was Power Rangers, and we were referring to the celebs from the new movie!
Other than that, all I can think of is the SHIELD and DEO Beginner Workout routine.
Hey, I guess this is our FIRST squad workout for the character workouts!
Well, that’s exciting. The only reason way this could be better is if I was eating a pizza pie to myself right now.
But, I’m not. I swear…
The Teenage Mutant Ninja Turtles Stats:
Height: 5’2
Weight: 180 lbs.
Real Names: Leonardo, Donatello, Michelangelo, and Raphael
Powers: Yes
The Ninja Turtles are officially the shortest characters we’ve seen at SHJ.
Yes, that means even shorter than Vegeta and Wolverine.
Vegeta were tied Wolverine for the shortest spot among comic characters we’ve seen at 5’3, but Damian Wayne (Robin) is only an inch taller. Goku isn’t that tall either, though, standing only 5’7.
One Punch Man falls in at 5’9 right there with Ryu – and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.
Just above them are Aquaman, Red Hood and Punisher standing only an inch or so taller.
We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5.
And, of course, Hulk is up there with them, and sometimes even portrayed much taller.
Yeah, that means All Might was the tallest at 7’2, only sometimes surpassed by The Hulk – and Zangief just missing the tallest spot at 7’0!
And I say “was” because Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.
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.
Take The SHJ Program Quiz and find the perfect program for YOU.
Teenage Mutant Ninja Turtle Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Bane 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 (Greek Gods, 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.
TMNT Section:
Pizza.
Also eat pizza.
Don’t forget the pizza.
Take The Free Workout Placement Quiz and find the best free workout for you.
Teenage Mutant Ninja Turtle Workout Routine Research
We’ve made it to “the fun part”.
And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.
This is where I get to break down the “how” and “why” of the workout we’re going to build based on the characters, in this case the Ninja Turtles, powers and/or abilities.
Each Teenage Mutant Ninja Turtle has their own personality, and wields their own weapon in which they’re the master of.
For that reason I’ll be listing all of their abilities, but then I’ll break them down individually by personality and weapon as well.
Let’s start with their abilities (the ones they all share in common). Their individual Wiki pages tell us:
Highly skilled in ninjutsu
Olympic-level agility, speed, and strength
Mastery of kobudo
Master of stealth
Chi Gong
Here’s a bit of descriptions based on their personalities and each individual character style and portrayal from their group Wikipedia page:
- Leonardo (Leo) – The tactical, courageous leader and devoted student of his sensei, Leonardo wears a blue mask and wields two ninjatos, commonly confused by fans and writers as katanas. As the most conscientious of the four, he often bears the burden of responsibility for his brothers, which commonly leads to conflict with Raphael. Leonardo was named after the Italian polymath, painter, engineer, inventor, writer, anatomist, and sculptor, Leonardo da Vinci.
- Michelangelo (Mikey or Mike) – The most stereotypical teenager of the team, Michelangelo is a free-spirited, relaxed, goofy and jokester, known for his love of pizza. Michelangelo wears an orange mask and wields a pair of nunchucks. He provides the comic relief, though he still has an adventurous side. The least mature of the four Turtles, he shows characteristics of a “surfer” type and is often depicted with a Southern Californian accent. He is named after the Italian Renaissance painter, sculptor, architect, poet, and engineer, Michelangelo. His name was originally misspelled “Michaelangelo” by Peter Laird and Kevin Eastman.
- Donatello (Donnie or Don) – The scientist, inventor, engineer, and technological genius, Donatello wears a purple mask and wields a bo staff. Donatello is perhaps the least violent turtle, preferring to use his knowledge to solve conflicts, but never hesitates to defend his brothers. He is named after the early Renaissance Italian artist and sculptor from Florence, Donatello.
- Raphael (Raph) – The team’s bad boy, Raphael wears a red mask and wields a pair of sai. He has an aggressive nature, and seldom hesitates to throw the first punch. He is often depicted with a very pronounced New York accent. His personality can be fierce and sarcastic, and oftentimes delivers deadpan humor. He is intensely loyal to his brothers and sensei. He is named after the Italian painter and architect of the High Renaissance, Raphael.
I went through and bolded each of their specific weapon choices as well.
Figured you’d like that.
I’m going to be giving you programs from Coach Derek to train in mixed martial arts, but if you’re going to get to the level of the TMNT you’re going to need a coach.
I more-so want to focus on this part of their abilities:
Olympic-level agility, speed, and strength
This is something I can break down into a workout program, while the MMA I can give you tools from Coach, but the rest will be on you.
So, let’s do this!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
The Teenage Mutant Ninja Turtles Workout
Training Volume:
5+ days per week
Explanation:
I’m going to program you 3 days of weightlifting combined with 2 days of agility training and gymnastics to go with it. You’ll be expected to devote more time towards mixed martial arts training and parkour, which I will also include links for.
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Day One: Pull and Sprints
Warm Up:
Stretch
20-30 minutes of sprints:
Walk 90 seconds on 2.5-3.5 mph
Spring 30 seconds on 6-10 mph
Workout:
Deadlift
3×5 working sets (warm up to 80-90% then do your 3×5)
Bent Over Rows (DB or BB)
4×12
Preacher Curls
4×12
Wide Grip Pull Ups
4×12
Dumbbell Hammer Curls
4×12 each arm
Face Pulls
4×12
Day Two: Calisthenics and Agility
Warm Up:
Stretch
Foam Roll
Calisthenics:
5×10 Pull Ups
5×10 Plank to Push Ups
5×15 Dips
5×15 Sit Ups
5×15 Air Squats
5×20 Push Ups
5×20 Lunges (10 each leg)
Agility Training:
3 Rounds for Time:
100 Jump Ropes
10 One Arm Dumbbell Snatches Each Arm
15 Box Jumps
10 Kettlebell Swings
60 seconds of battle ropes
Day Three: Push and Sprints
Warm Up:
Stretch
20-30 minutes of sprints:
Walk 90 seconds on 2.5-3.5 mph
Spring 30 seconds on 6-10 mph
Workout:
Bench Press
3×5 working sets (warm up to 80-90% then do your 3×5)
Dumbbell Chest Flys
4×12
Overhead DB Tricep Extension
4×12
Incline Press (Hammer/DB/BB)
4×12
Cable Kickbacks
4×12 each arm
Weighted Dips (or Machine)
4×12
Day Four: Calisthenics and Agility
Warm Up:
Stretch
Foam Roll
Calisthenics:
5×10 Pull Ups
5×10 Plank to Push Ups
5×15 Dips
5×15 Sit Ups
5×15 Air Squats
5×20 Push Ups
5×20 Lunges (10 each leg)
Agility Training:
5 Rounds for Time:
10 Double Unders
50 ft Heavy Farmers Carry
10 Power Cleans
50 ft Light Weighted Lunges
Day Five: Legs and Sprints
Warm Up:
Stretch
20-30 minutes of sprints:
Walk 90 seconds on 2.5-3.5 mph
Spring 30 seconds on 6-10 mph
Workout:
Back Squats
3×5 working sets (warm up to 80-90% then do your 3×5)
Leg Press
4×12
Hamstring Curls
4×12
Leg Extension
4×12
Weighted Lunges
4×12 each arm
Glute Bridges
4×12
Bonus Training: 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.
Also check out programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.
The Parkour Workout (Nightrunner) designed by Academy member Felix!
Join The Superhero Academy and start unleashing your inner SuperHuman.
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