Last updated on October 4th, 2022 at 10:41 am
So I obviously had to see Spider-Man: Into the Spider-Verse on opening night.
Especially after our Academy member David spoke so highly of it!
We’ve actually seen a ton of Spider-Man celebs (Tom Holland, Tobey Maguire, Andrew Garfield, Emma Stone, Zendaya, and Logan Marshall-Green) and even already have a Spider-Man character workout – but after seeing the movie I decided I had to write more.
And I think Stan Lee would definitely want that.
Miles Morales Stats:
Height: 5’8
Weight: 160 lbs
Real Name: Miles Morales
Powers: Yes
All our Spider-Man characters seem to be on the shorter side.
Although I suppose 5’8 isn’t extremely short compared to some of the other characters we’ve seen.
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.
One Punch Man falls in at 5’9 right there with Ryu – 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, 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 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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Miles Morales 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 Hugh Jackman and Terry Crews utilize intermittent fasting daily, and I also use it myself in conjunction with cyclical ketosis.
That being said, I also recommend tracking and paying attention to protein intake.
BUT, 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!
Oh, and if you’re down with calorie counting instead, that’s always an option as well. It’s just important to be aware of specific rules and precision while counting.
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Miles Morales 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 Miles Morales’s, powers and/or abilities.
I think the best place to start is by giving a list of his powers, because he is actually even more enhanced than we are used to with our Spider-Man characters.
Here’s what Wikipedia tells us:
- Superhuman strength, speed and agility
- Ability to cling to most surfaces
- Camouflage (invisibility)
- Venom strike
- Venom blast
- Precognitive Spider-Sense
- Utilizes web-shooters to shoot strong spider-web strings from wrists
- Bio-electric energy threads produced from fingers
I’m going to tell you right off the bat that I’m not teaching you to turn invisible, use a venom strike or blast, or even give you a web-shooter.
I didn’t want you to get your hopes up before we even get into the workout routine.
If you’ve seen the movie you know a bit about his background, but if not, I’ll share some interesting facts before we move on into some exercises.
Wiki tells us:
Morales was born and raised in Brooklyn, New York City, the then-13-year-old son of an African American father and a Puerto Rican mother. Axel Alonso has described Miles as an intelligent nerd with an aptitude for science similar to his predecessor, Peter Parker.
And Marvel’s quick synopsis tells us:
In the alternate reality of Earth-1610, a young New York City teen was bitten by a genetically enhanced spider. When the Peter Parker of that dimension was killed, the teen—named Miles Morales—was inspired to take up the fallen mantle.
Which gives us a a bit of background for the movie as well.
Hence “Spider-Verse”.
But what we’ll be focusing in on re-creating is Miles’ superhuman strength, speed, and agility. And while we can’t learn to cling to surfaces, we can work on parkour and freerunning.
Let’s do it.
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The Miles Morales Workout Routine
Training Volume:
5+ days per week
Explanation:
Spider-Man is someone who does it all. We’re going to be working on parkour, mixed martial arts, and also strength gain. To do this I’ll be giving you 3 days of strength training with weights (for strength and agility), and also programs for mixed martial arts and parkour to pair with this at least 2-3 days a week.
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Miles Morales Spider-Man Workout Day One: Push Day and Agility Circuit
Warm Up:
Stretch
10-20 min jog or HIIT training
3×10 Pull Ups
3×15 Dips
3×20 Push Ups
Workout:
Bench Press
5×5
Cable Pushdowns
4×12
Incline Bench (BB or DB)
4×12
Arnold Presses
4×12
Circuit:
3 Rounds for Time:
20 Kettlebell Swings
15 Second Plank
10 One Arm DB Snatches (each arm)
5 Clap Push Ups
Miles Morales Spider-Man Workout Day Two: MMA and Parkour
All heroes should know how to defend themselves.
And Spider-Man sure as hell would be able to do parkour.
The Parkour Workout (Nightrunner) designed by Academy member Felix also has bodyweight programming attached to it you should be utilizing on this day.
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.
**And the Daredevil workout also has some beginner Parkour as well.**
Miles Morales Spider-Man Workout Day Three: Pull Day and Agility Circuit
Warm Up:
Stretch
10-20 min jog or HIIT training
3×10 Pull Ups
3×15 Dips
3×20 Push Ups
Workout:
Deadlift
5×5
Lateral Pulldowns
4×12
Cable Rows
4×12
Preacher Curls
4×12
Circuit:
3 Rounds for Time:
20 Plank to Push Ups
15 Mountain Climbers
10 Jump Squats
5 Clap Push Ups
Miles Morales Spider-Man Workout Day Four: MMA and Parkour
All heroes should know how to defend themselves.
And Spider-Man sure as hell would be able to do parkour.
The Parkour Workout (Nightrunner) designed by Academy member Felix also has bodyweight programming attached to it you should be utilizing on this day.
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.
**And the Daredevil workout also has some beginner Parkour as well.**
Miles Morales Spider-Man Workout Day Five: Leg Day and Agility Circuit
Warm Up:
Stretch
10-20 min jog or HIIT training
3×10 Pull Ups
3×15 Dips
3×20 Push Ups
Workout:
Squats
5×5
Hamstring Curls
4×12
Leg Extension
4×12
Leg Press
4×12
Circuit:
3 Rounds for Time:
20 DB Straight Leg Deadlift
15 Goblet Squats
10 Lunges (each leg)
5 Heavy Pull Throughs
Miles Morales Spider-Man Workout Day Six and Seven: Bonus Training
Spider-Man does it all.
The training above is for that. But you could always step it up if you really want to be like Spider-Man.
I suggest adding in another day or so (depending on how many days you’ve completed this week so far) devoted to bodyweight programming and/or cardio.
Run 1-5 miles (3-5 if strictly running, 1-2 if you’re combining it with bodyweight training).
Complete bodyweight training listed:
75 Pull Ups
75 Dips
100 Sit Ups
100 Lunges
150 Push Ups
150 Air Squats
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