Last updated on November 22nd, 2021 at 04:45 pm
We took a break from Young Justice characters for a bit there, but we’re back.
And this time we’re going to see some villains.
One of the craziest and most badass of them, in my opinion.
We get to see him in Young Justice, our CW Legends of Tomorrow, and more.
We most recently had Superboy, Wonder Girl, Kid Flash and Batgirl and the week’s before that we’ve seen Arsenal (Cheshire’s love interest), Arrowette, Aqualad and Miss Martian. I also continue to remind you that we’ve already seen basically every Robin variation (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.
Oh, and let’s not forget the first ever comic-style-progression workout path with the release of The Robin to Nightwing within The Academy.
Vandal Savage Stats:
Height: 5’10
Weight: 176 lbs.
Real Name: Vandar Adg
Powers: Yes
For an immortal that has taken many names, he’s technically a manlet by Ryan Reynolds’ standards.
No, seriously…just ask Josh Brolin.
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.
One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, 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 Black Manta at 6’4.
And, of course, Hulk and Broly are both 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 Ronan and Sagat are 7’5, and 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.
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Vandal Savage 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!
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Vandal Savage 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 Vandal Savage’s, powers and/or abilities.
Here’s what his DC Comics official page lists as his powers and abilities:
immortality, durability, genius-level intellect, combat strategy, supernatural knowledge, political influence, inexhaustible resources
I think it’s also important to tell you a little about Vandal Savage’s background to actually make sense of who and what we’re dealing with here.
On his Villains Wiki Fandom they describe Savage as:
Vandal Savage (real name: Vandar Adg) is an immortal supervillain from DC Comics and archenemy of Resurrection Man, the Flash (Wally West), Green Lantern (Alan Scott), the Justice League, the Justice Society and the Titans. Savage is immortal and inextinguishable, so he has plagued the Earth with crime and violence since before the beginning of recorded human history. He is a capable tactician with immense technological prowess. He is one of DC’s most persistent villains and has fought hundreds of heroes throughout history.
His DC Wiki Fandom continues this biography with this snippet:
Vandal Savage is an immortal warrior who intends to conquer the planet. Thousands of years ago, as a caveman during the Prehistoric Era, he was exposed to a meteorite that enhanced his physiology. He was the inspiration for the biblical figure Cain, having committed the first recorded murder, making him an important figure in the Religion of Crime. Throughout the ages he has been an influential figure in history, manipulating many of its greatest conflicts. In the modern era he regularly fights against the Justice Society of America, his greatest enemies. Master of planning and many forms of combat, having survived and adapted through countless centuries, Savage is an extremely dangerous and formidable opponent. Although his campaigns frequently meet with heavy resistance, he is resilient in the knowledge that he will outlive all those who oppose him. Vandal has fathered thousands of children, but the only one he truly considers his heir is his daughter Scandal Savage.
He has taken many aliases over the years, and his immortality, as I mentioned earlier, comes with more powers than what we just named.
Some others include:
- Immortality: He possesses immortality; unable to die, age, rot, get sick from conventional diseases or ailments. He also has accelerated healing abilities.
- Genius Intellect: His long-life on Earth and his increased intellect from the meteorite make him a considerable super-genius, highly skilled in many fields he has dabbled in for the past thousands of years
- Charisma: His experience as a powerful leader figure over the years has afforded Savage a high level of charismatic ability and notable skills as wooing others to suit his needs.
- Enhanced Strength: Vandal’s physical strength is enhanced beyond human norms due to the meteorite.
- Enhanced Speed: He can move at higher speeds and think faster than the average person due to the effects of the meteorite.
- Enhanced Stamina: Vandal’s body eliminates the excessive build-up of fatigue-producing chemicals in his muscles, granting him limitless endurance and lung capacity. He can exert himself at peak capacity indefinitely.
I’m not going to be giving you the sorcerer’s stone, but we will be training to mimic Savage’s enhanced strength, speed, and stamina.
Do you think you can compete with this immortal?
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Vandal Savage Workout Routine
Training Volume:
6 days per week
Explanation:
For this one we’re going to be doing 3 days or strength training and 3 days of endurance and speed training. I’ll give you a workout schedule to start in order to help you get an idea of your training.
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Vandal Savage Workout Routine Schedule
Monday: Push Day Strength Training
Tuesday: 1.5 mile run and speed training
Wednesday: Pull Day Strength Training
Thursday: 3-5 mile run
Friday: Leg Day Strength Training
Saturday: 1.5 mile run and speed training
Sunday: Rest
Vandal Savage Workout Routine: Push Day
Warm Up:
10-15 minute walk or row
Compounds w/ Reverse Pyramid Training
Barbell Bench Press
4×4,6,8,12
Seated Military Press
4×4,6,8,12
Accessory Work w/ Straight Sets
Shoulder Front Raises w/ Cable or Dumbbells
4×12
Cable Flyes
4×12
Incline DB Press
4×12
Lateral Raises
4×12
Vandal Savage Workout Routine: Pull Day
Warm Up:
10-15 minute walk or row
Compounds w/ Reverse Pyramid Training
Deadlifts
4×4,6,8,12
Weighted Chin Ups
4×4,6,8,12
Accessory Work w/ Straight Sets
Lateral Pulldowns
4×12
T-Bar Rows
4×12
Bicep Curls (EZ Bar or Dumbbells)
4×12
Hammer Curls (Dumbbells or Cables)
4×12
Vandal Savage Workout Routine: Leg Day
Warm Up:
10-15 minute walk or row
Compounds w/ Reverse Pyramid Training
Back Squats
4×4,6,8,12
Leg Press
4×4,6,8,12
Accessory Work w/ Straight Sets
Weighted Lunges
4×12
Seated Calf Raises
4×12
Hamstring Curls or Kickbacks
4×12
Leg/Quad Extensions
4×12
Vandal Savage Workout: Speed Training
Running Speed Circuit:
- Run 4 sets of 400m dash at race speed
- 20 bench step ups
- Run 800m at race speed
- 20 squats per leg
- Run 8 sets of 200m dash with 1min rest in between
- 20 stride step ups per leg
- Run 8 sets of 100m dash, with 15 seconds rest in between
- 25m single leg forward hops
- Run for 6mins, doing easy paces and race paces every half min
- Plank for 1min
- Run 4 sets of 400m, with 2min rest in between.
Overall Speed Circuit:
Increase intensity by increasing rounds completed
- 60 Second Battle Rope
- 20 bench step ups
- Run 800m at race speed
- 20 squats per leg
- 50m Tire Flips
- 20 stride step ups per leg
- Run 8 sets of 100m dash, with 15 seconds rest in between
- 25m single leg forward hops
- 50m Farmer’s Walk
- 20 kettlebell swings
- Run 4 sets of 400m, with 2min rest in between.
Vandal Savage Workout Routine: Bonus Mixed Martial Arts Training
Also consider adding in some mixed martial arts training to really step your SuperHuman training up a notch.
Check out programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil, and Sagat.
For some Thai Boxing fun check out Anna Diop’s routine.
The Parkour Workout (Nightrunner) designed by Academy member Felix.
**And the Daredevil workout also has some beginner Parkour as well.**
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(Unofficial Workouts Inspired by Characters)
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