Last updated on December 4th, 2019 at 12:25 pm
We have even more Young Justice heroes to get through.
We’re on a roll here.
Last week we had Kid Flash and Batgirl and the week’s before that we’ve seen Arsenal and Arrowette, and Aqualad and Miss Martian. I also reminded you that we’ve already seen basically every Robin variation (also including Nightwing and Red Hood), and we’ve seen a good handful of the lead heroes as well: Superman, Batman, Aquaman, Flash and Green Arrow.
But now it’s time to bring in some additional power with Superboy and Wonder Girl.
Even though he’s half human, as we’ll talk more about in his research section, Superboy is definitely strong enough to make this training regime have to step it up a notch.
Weight: 150 lbs.
Real Name: Kon-El (Conner Kent in Young Justice)
Superboy isn’t as tall as I expected.
I suppose it’s because he has to stay under the Superman range to fit the template of a “sidekick”.
Vegeta were tied Wolverine for the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4. Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.
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 Black Manta at 6’4.
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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Superboy Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hellboy 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!
And then we built The SHJ Legacy Program to help you achieve it!
Superboy 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 Superboy’s, powers and/or abilities.
Here’s what his Wiki Fandom [for Young Justice] lists as his powers and abilities:
- Super strength;
- Super leap;
- Infrared vision;
- Super hearing
I won’t be teaching you super hearing (or infrared vision…), but I’m actually super stoked that he has super leaping and not flight.
That we can actually work on!
But I think we need a bit of a background for Superboy, especially if we’re going to be sticking to his Young Justice character.
Here’s how his Wiki Fandom continues:
Superboy is a partial genetic clone of Superman, and as such shares many of Superman’s physical traits. At the time of his liberation, Superboy was physiologically 16 years old; however, chronologically he was only 16 weeks old. As a side effect of the cloning process, Superboy will never visibly age, thus looks identical in the five years since his awakening. Superboy is a Caucasian male with short black hair and blue eyes. He is noticeably taller than most people of his physiological age and is quite muscular, likely due to his partial Kryptonian genes.
So, partial clone actually makes Superboy only half Kryptonian.
That’ll mean he’s a bit easier to keep up with than Superman – but not by much!
Are you ready?
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The Superboy Workout Routine
4-6 days per week
For this one we’re going to focus in on “super strength” and “super leap”. We’re going to be doing a four day strength building split, and then I’ll also be giving you the option to add in 2 addition days devoted to MMA (unless of course you also decide to add it in on top of your training).
Superboy Workout Routine Day One: Chest and Triceps
10-15 minute jog
Close Grip Bench Press
Incline Bench Press
Overhead Tricep Extension
Superboy Workout Routine Day Two: Back and Biceps
10-15 minute jog
Bicep Curls (BB or EZ Bar)
Bent Over Rows
Hammer Curls (DB or Cable)
Weighted Chin Ups
Superboy Workout Routine Day Three: Shoulders, Traps and Delts
10-15 minute jog
Shoulder Front Raises
Lateral Raises DB
Superboy Workout Routine Day Four: Legs and Calves
10-15 minute jog
Seated Calf Raise
Hamstring Curls or Kickbacks
Box Jumps w/ Increasing Height
Weighted Jumping Lunges
Superboy Workout Routine: Additional Mixed Martial Arts and Parkour
If you want to step your game up and start training with mixed martial arts, these are some of the programs Coach Derek has created for us outside of The Academy to do so.
For some Thai Boxing fun check out Anna Diop’s routine.
**And the Daredevil workout also has some beginner Parkour as well.**
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