Metal Bat Workout Routine: Train like Bad from One Punch Man!

Last updated on October 23rd, 2021 at 10:19 am

Joining our One Punch Man Inspired Workouts next is Bad, AKA Metal Bat!

When it comes to OPM there are a ton of villains that are just as popular as the heroes.

For example: Metal Bat did not make it onto our list of the most powerful One Punch Man characters, but HE DID come in at number six among our One Punch Man most popular characters.

I’m actually really excited to build this routine out around Metal Bat, not just because we’re the same height, but also because he has perfect abilities and overall aesthetic to build a super fun workout around.

Which will also make him a fun addition to our Workout Placement Quizzes.

Metal Bat Stats:

Real Name: Bad

Height: 5’6

Weight: 148.1 lbs.

Anime: One Punch Man

Powers: Yes

Metal Bat falls right in around an average range we’ve seen for our male anime characters.

Although he is definitely MUCH shorter than a lot of the other behemoths within our Anime Workouts Database.

Wolverine was 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.

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.

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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Metal Bat Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero.**

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!

Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.

Need Help Choosing The Best One Punch Man Inspired Workout?
Take The OPM Workout Placement Quiz Now!

Metal Bat 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.

To learn more about Metal Bat we’ll be pulling information right from his Wiki Fandom page.

They lead us off with a small section that we’ll need to then expand on:

Bad, better known by his hero alias Metal Bat, is the S-Class Rank 15 professional hero of the Hero Association.

From there we can work our way into a much longer section of powers and abilities.

They start us off with a section discussing his overall powers and abilities here (before we break down some specifics we’ll be using):

As an S-Class hero, Metal Bat is very powerful. Despite his lower rank, he is a powerful and intimidating combatant, threatening Sweet Mask (whose abilities are worthy of S-Class) with no fear, as well as holding his own against Garou.

He is particularly hardy, capable of taking on multiple Demon-level monsters at once even after being drugged by one amid the fight. He has also stood up to dragon-class monsters, managing to cause Elder Centipede considerable pain with his swings. He was also able to fight against Garou in a duel, despite being gravely injured earlier by repeated battles against increasingly powerful enemies.

From there they go on to HUGE sections about his individual powers and abilities that really tell us who we’re working with.

Here’s what they tell us:

Evergrowing Strength: Metal Bat possesses immense physical strength and has taken out many powerful monsters and villains with a single swing of his bat, including two Demon-level monsters simultaneously, even Senior Centipede, whose carapace can withstand Genos’s Incineration Cannon, could not survive a single swing from his bat. Even without fighting spirit, he has shown to be able to kill Demon-level foes with one swing. Despite being unable to break Elder Centipede’s incredibly tough carapace, he did push the giant monster down and completely stopped it in its tracks. It’s noted that his fighting spirit heightens his strength, as Garou observed that the longer the fight drags on, the more powerful Metal Bat becomes, to the point that he can easily destroy buildings and tear the ground apart, causing powerful shockwaves. Garou even complimented him, stating that if he received even a single strike from the bat, he would have lost the fight. The power of his swing has impressed the likes of Superalloy Darkshine and Bang.

Immense Speed and Reflexes: Metal Bat was able to escape a falling spaceship fairly quickly, and he even considered Puri-Puri Prisoner slow. Metal Bat also possesses superhuman reflexes as seen in his fight against Garou, where he’s able to deflect and block Garou’s multiple punches despite being injured in his battle against Elder Centipede. Metal Bat’s speed, with the fighting spirit, can even grow to be too fast for Garou’s martial arts to compensate. However, Murata has stated that Metal Bat is slower than Sonic.

Scaled Endurance: Metal Bat possesses a great deal of endurance. Metal Bat can seemingly continue fighting for as long as he has Fighting Spirit, as he was able to go beyond his body’s limits. He can continue fighting even when he has immense amounts of bleeding and multiple fractured bones. Metal Bat was able to fight and survive through battles with multiple Tiger-level and two Demon-level mysterious beings along with 1 Dragon-level mysterious being and Garou in rapid succession with little time in between them to rest. Metal Bat states that if he had fighting spirit during the Virtual Genocide System’s (VGS) simulation, he would have performed better against Carnage Kabuto.

We CLEARLY have a ton of work to do.

We are going to be building this one around insane levels of strength, speed and endurance.

We’ve been here before with other characters so we know exactly what we’re doing here – and will even likely be pulling from some tactics we use in our Academy 90 Day System.

Be ready for heavy weights and a ton of volume.

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Metal Bat Workout Routine

Training Volume:

4-6 days per week

Explanation:

We’re going to be training with 4 days devoted to strength and endurance work to focus in on that superhuman strength and endurance and then we’ll also have a day devoted to a Metal Bat Circuit Test (which will be endurance + strength testing you can come back to to see how you’re improving).

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional pyramid training, straight sets, super sets, progressive overload and more.

Metal Bat Workout Routine: Sample Workout Schedule

Monday: Bad Chest, Triceps and Endurance Work

Tuesday: Bad Legs, Calves, Core and Endurance Work

Wednesday: Metal Bat Circuit Test

Thursday: Bad Back, Biceps and Endurance Work

Friday: Bad Shoulders, Traps, Core and Endurance Work

Saturday: Optional Additional Endurance Work

Sunday: Mandatory Rest Day

Metal Bat Workout Routine: Bad Chest, Triceps and Endurance Work

Warm Up:

5-10 Minute Incline Walk

Workout:

Bench Press

4×12, 10, 8, 5

Incline Dumbbell Press

3×10

Seated Tricep Overhead Extension

3×10

Reverse Grip Cable Pushdowns

3×10

Cable Kickbacks

3×10 each arm

Chest Flyes (Cable or Dumbbells)

3×10

Weighted Dips

4×8-10

Endurance Work:

Run/Walk based on Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Metal Bat Workout Routine: Bad Legs, Calves, Core and Endurance Work

Warm Up:

5-10 Minute Incline Walk

Workout:

Back Squat

4×12, 10, 8, 5

Hamstring Curls

3×10

Bulgarian Split Squats

3×10 each leg

Quad Extension

3×10

Seated Calf Raises

3×10

Cable Crunches

3×25

Hanging Leg Raises

3×20

Endurance Work:

Run/Walk based on Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Metal Bat Workout Routine: Metal Bat Circuit Test

In a perfect world our Academy members or 90 Day System members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).

If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.

(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)

Metal Bat Circuit Test: Complete 1 Rounds for Time

800M Run

30 KB Deadlifts

20 KB Goblet Squats

15 KB Swings

10 KB Floor Bench Press (Can do single arm and swap)

800M Run

Metal Bat Workout Routine: Bad Back, Biceps and Endurance Work

Warm Up:

5-10 Minute Incline Walk

Workout:

Deadlifts

4×12, 10, 8, 5

Bent Over Barbell Rows

3×10

Preacher Curls

3×10

Wide Grip Lateral Pulldowns

3×10

Cable Rope Hammer Curls

3×10

Cable Rows

3×10

Chin Ups

4×8-10

Endurance Work:

Run/Walk based on Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Metal Bat Workout Routine: Bad Shoulders, Traps, Core and Endurance Work

Warm Up:

5-10 Minute Incline Walk

Workout:

Overhead Press

4×12, 10, 8, 5

Seated Dumbbell Front Raises

3×10

Barbell Shrugs

3×10

Hang Cleans

3×10

Lateral Raises

3×10

Sit Ups with Twist

3×30

Lying Leg Raises with Hip Thrust

3×20

Endurance Work:

Run/Walk based on Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Metal Bat Workout Routine: Additional Optional Training Resources

Endurance Training Resources:

• Constance Wu Workout Routine and Diet Plan
• Ewan McGregor Workout Routine and Diet Plan
• Kid Flash Workout Routine and Diet Plan
• Grant Gustin Workout Routine and Diet Plan
• How To Train After Your First 5K (Workout Included)

Parkour Training Resources:

• The Nightrunner Parkour Workout Routine
• The Assassin’s Creed Parkour Workout Routine
• The Robbie Amell Parkour Workout Routine

Main MMA Training Resources

• Anna Diop Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan
• Frank Grillo Boxing Workout

Other MMA Training Resources:

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine

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