Last updated on November 11th, 2022 at 04:40 pm
Request accepted and approved.
When this request came through on the YouTube Channel I actually put it straight to the top of the list.
Not only is Deathstroke one of Coach Derek’s favorite characters, but he also has fully customized his routine for us.
So now I have a backbone to lean against for this one!
Rose Wilson is the daughter of Deathstroke, Slade Wilson, if that wasn’t clear or obvious. We’ve seen her in the Teen Titans TV series, but have never had a celebrity face to put to the character – unlike Deathstroke who we’ve seen a couple for (like Joe Manganiello and Manu Bennett).
Rose Wilson Stats:
Height: 5’4
Weight: 116 lbs.
Real Name: Rose Wilson
Powers: Yes
Rose Wilson is middle range height, but actually seems quite light.
Not even 120 lbs is much less than what we see, especially if we also include celeb women.
Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale, Anna and Nina Williams matching her there. BUT, now we have Caulifla at 4’8 and Sailor Moon at 4’11! Katana is just behind her at 5’2.
We had Wonder Woman come in standing 6’0 tall, Mockingbird and Hawkgirl at 5’9, Mystique and Sonya Blade at 5’10, and Storm 5’11.
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 with Spider-Gwen, Harley Quinn and Poison Ivy at 5’8.
And, the tallest we’d seen before She-Hulk was Starfire at 6’4!
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!
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Rose Wilson 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 Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
It’s all about sustainability.
AND, 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!
Take The DC Comics Workout Placement Quiz Now!
Rose Wilson 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 Rose Wilson’s, powers and/or abilities.
If you know anything about Deathstroke you might be able to assume his daughter would be pretty freakin’ strong.
Well, if you then assumed that, you’d also be right.
Here Wiki Fandom page tells us this about her powers:
As the result of a procedure that stimulated her heart and altered the balance of secreted hormones, Rose’s mind and body were permanently altered, enhanced and perfected.
- Enhanced Mental Capacities: Rose is capable of mastering any skill upon her first attempt. She can pick up complicated skills quickly and retain them.
- Perfect Recall: Rose can perfectly remember and instantly recall everything that she have ever experienced, encountered or learned in her lifetime. She needs only to read, hear or see something once and she will never forget it. Her mind has unlimited storage capacity for any and all kinds of memories and knowledge without any burden. She is able to instantly recall and cross-correlate any and all information she has stored with perfect clarity without the typical human pause for thought.
- Eidetic Kinesthesia: Rose is able to duplicate any physical act, after seeing it done once, by anyone. She can also perform subtle muscle movements, with flawless accuracy and precision, subsequent to observation. Therefore, Rose can can perform any physical act without difficulty.
- Regeneration: Rose will automatically heal from nearly any physical wound.
- Enhanced Agility
- Enhanced Reflexes
- Enhanced Speed
- Enhanced Stamina
- Enhanced Strength
Well, I can’t help you train for the perfect recall and kinesthesia, but I can do my best to program you a routine for all that dang enhanced awesomeness!
Oh, but let’s not forget her Wiki makes sure to list these for her abilities:
- Hand-to-Hand Combat (Advanced)
- Martial Arts
- Swordsmanship
You had to see that coming.
Especially being that I already told you our MMA Coach, Coach Derek, wrote our Deathstroke workout!
Do you think you’re ready for this?
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Rose Wilson Workout Routine
Training Volume:
6 days per week
Explanation:
3 days per week we’re going to train for strength utilizing bodyweight movements and some weights. The other three days a week you’re going to be plugging in MMA styled training. I will make sure to be linking you to Rose Wilson’s father’s workout!
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Rose Wilson Workout Day One: Upper Body Push Focus
Warm Up:
20-30 minute of HIIT
Treadmill or Rower
Workout:
Dumbell or Hammer Strength Chest Press
4×12
Seated Arnold Press
4×12
Dumbbell Kickbacks
4×12 each arm
Bodyweight:
Dips
5×20
Air Squats
3×10
Push Ups
3×10
Pull Ups
3×5
Core:
Hanging Leg Raises
3×10
Sit Ups
3×10
Plank
3×60 seconds
Rose Wilson Workout Day Two: MMA Training
Choose a mixed martial arts program below:
Check out MMA programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.
For some Thai Boxing fun check out Anna Diop’s routine.
Rose Wilson Workout Day Three: Lower Body Leg Focus
Warm Up:
20-30 minute of HIIT
Treadmill or Rower
Workout:
Back Squat
4×12
Leg Press
4×12
Bulgarian Split Squat
4×12 each leg
Bodyweight:
Lunges (Can be weighted)
5×20
Dips
3×10
Push Ups
3×10
Pull Ups
3×5
Core:
Lying Leg Raises
3×10
Cable Crunches
3×10
Plank
3×60 seconds
Rose Wilson Workout Day Four: MMA Training
Choose a mixed martial arts program below:
Check out MMA programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.
For some Thai Boxing fun check out Anna Diop’s routine.
Rose Wilson Workout Day Five: Upper Body Pull Focus
Warm Up:
20-30 minute of HIIT
Treadmill or Rower
Workout:
Deadlift w/ DB or Bar
4×12
Pulldown Variation (Lateral Cable or Hammer Strength)
4×12
Bent Over DB Rows
4×12 each arm
Bodyweight:
Chin Ups (can be assisted)
5×10
Air Squats
3×10
Push Ups
3×10
Dips
3×10
Core:
Hanging Leg Raises w/ Side Twist
3×10
Machine Crunch Weighted
3×10
Plank
3×60 seconds
Rose Wilson Workout Day Six: MMA Training
Choose a mixed martial arts program below:
Check out MMA programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.
For some Thai Boxing fun check out Anna Diop’s routine.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
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More than 10 Workouts for Future Justice League Members, Titans, Watchmen, Members of The Shazam Family and More!
(Unofficial Workouts Inspired by Characters)
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