A-Train Workout Routine: Train like Member of The Seven and The Boys Speedster Parody

Last updated on July 3rd, 2022 at 12:57 pm

This one probably won’t be as simple as The Flash and Kid Flash.

For what I think are obvious reasons, if you’ve seen the show.

The Boys themed workouts have been doing so well I just had to keep them going this week.

So far we’ve seen Billy Butcher, Starlight, Queen Maeve, and Homelander for our character themed workouts.

We also even saw Karl Urban, Chace Crawford and Jennifer Esposito’s workout and diets prior to the show airing, who star as Billy Butcher, The Deep and Agent Raynor!

Now it’s time to hit both sides of the fence again this week.

That means we have both A-Train and The Female [of the Species]!

A-Train Stats:

Height: N/A (Jessie Usher is 6’2)

Weight: N/A (Jessie Usher is around 180 lbs.)

Real Name: N/A

Powers: Yes

We’re back to not-so-specific height and weights for The Boys characters.

But at least we have his celeb portrayal to help us a bit.

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 Moralesonly 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.

A-Train 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!

A-Train 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 A-Train’s, powers and/or abilities.

But first let’s start with a bit of a bio for A-Train:

A-Train is a super speedster who left Teenage Kix to join the super team the Seven after Homelander caused the death of Marathon when he failed to stop one of the planes from crashing during 9/11. A-Train first showed up after he caused the death of Wee Hughie’s girl friend. A-Train was chasing after a criminal and recklessly slammed the superpowered criminal into a wall, in front of which Hughies girlfriend was standing, crushing her. Her death prompted Wee Hughie to go to work for the CIA team the Boys. The Boys monitor super heroes like A-Train who abuse their powers and punish, or even kill them if needed.

You guys probably know about a different variation of this bio if you’ve seen Amazon’s hit series, but this does the trick for us to go off of.

Much different than Homelander and Queen Maeve, A-Train’s list of powers is much shorter:

Super-Speed

Now that’s a short enough list that keeps it super simple to work with.

With his super speed it obviously comes with endurance as well, so we’ll be working on both.

Similar to Kid Flash’s workout (and we’ll be borrowing a section from it) we’ll work on both our endurance in one schedule while filling in the speed portion via explosiveness and speed training specifically.

Think you’re ready?

A-Train Workout

Training Volume:

3-5+ days per week

Explanation:

We’re going to be using an accelerated 10k training program from Runner’s World and I’ll be sharing two different variations for you which consist of a 3 day plan and a 5 day plan.  I’ll also be sharing specific speed and agility training to pair with this endurance work.  That can be added in directly on top of your chosen program.  I also added a specific note from Runner’s World so don’t forget that these programs are variable!

A-Train Workout Routine: Runner’s World 3 Day Per Week 10K Program

A-Train Workout Routine: Runner’s World 5 Day Per Week 10K Program

Two key things to remember when following these training plans:

1. The sessions in the training plan aren’t set in stone. Be flexible with speeds and distances where you need to, especially if you start to feel tired all the time.

2. Feel free to change the order of the sessions to fit in with your daily schedule. Just be sure to follow the basic principle of not scheduling hard sessions back-to-back.

A-Train Workout: Explosiveness, Speed and Overall Agility

I’m going to be giving you four different workouts to implement into your other training that will make your faster and more explosive; something you’ll definitely need if you’re going to try to be like A-Train.  This one is shared by Men’s Journal.

• Hill Sprints
  • Beginner: Complete 3-5 reps. “Remember, this is pure explosiveness, so it should be difficult,” Bradshaw says. You can always increase the time for fewer reps, too. Completely recover between reps. Take about 3-5 minutes in between.
  • Advanced: Complete 5-6 reps, taking 3-5 minutes rest in between each rep
• Interval Runs
  • Beginner:
    – run 50 meters
    – walk/jog 50 meters
    – run 100 meters
    – walk/jog 50 meters
    – run 150 meters
    – walk/jog 50 meters
    – run 200 meters
    – walk/jog 50 meters
    – run 250 meters
    – walk/jog 50 meters
  • Advanced: Complete the same workout above, only go “up and down” the ladder. Once you run 250 meters, work your way back down (200m, 150m, 100m, 50m).
• Fartleks (Swedish for “speed play”) – 15 minute workout:
  • Beginner:– 1-minute run
    – 1-min walk/jog
    – 2-minute run
    – 2-minute walk/jog
    – 3-minute run
    – 2-minute walk/jog
    – 4-minute run
    – 3-minute walk/jog
    – 5-minute run
    – 3-minute walk/jog
  • Advanced: Follow the same workout pattern above—1 minute, 2 minutes, 3 minutes, 4 minutes, and 5 minutes—only with a 2-minute jog for active recovery between each. Once you’ve reached 5 minutes and completed the 2-minute recovery, go back down the ladder and complete 5 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minute.
• Sprints – Short and Long
  • How to do a long-sprint workout: For long sprints that’ll tap into your speed endurance, do 2-3 sessions per week.
    • Beginner: Complete 6-8 sprints of 100 meters at 75%-80% effort. (“This means you can utter a few words, but can’t maintain a conversation,” Bradshaw says.) Recover for 50-60 seconds between reps.
    • Advanced: Complete 8-10 sprints of 100 meters at 80-85% effort. At this intensity, you’re pushing very hard, but not going as fast/hard as you can. Recover for 45 seconds in between reps.
  • How to do a long-sprint workout: For long sprints that’ll tap into your speed endurance, do 2-3 sessions per week.
    • Beginner: Complete 3 sprints of 300 meters at 75% effort. Recover for 3 minutes between sprints.
    • Advanced: Do two sets, each 3 sprints of 300 meters at 75% effort. Recover for 2-3 minutes between sprints, and 5 minutes between sets.

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