Kid Flash Workout Routine: Train like The Young Wally West of Young Justice

Last updated on November 22nd, 2021 at 04:48 pm

I’ve been really wanting to write another speed and endurance training routine.

And while we’re doing our Young Justice squad it seemed like Kid Flash was giving me the perfect opportunity.

Last week we had Arsenal and Arrowette, and the week before Aqualad and Miss Martian, two leaders of the Young Justice squad. 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 instead of looking at two very similar characters like last week, I feel like I got my point across enough (both men and women can utilize ANY workout on the site, regardless of gender), and we’ll be mixing it up a bit.

Yes, that means: ladies, if you want to train like Wally West for this one…do it!

Kid Flash Stats:

Height: 6’0

Weight: 175 lbs.

Real Name: Wally West

Powers: No

Kid Flash is likely a bit shorter for Young Justice.

But that is what his listed height is once he’s done growing up!

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.

Kid Flash 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!

Kid Flash 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 Kid Flash’s, powers and/or abilities.

Here’s what his Wiki Fandom lists as his powers and abilities:

Powers

• Superhuman speed: Because of the low-key manner in which Wally created the original Flash’s accident, Kid Flash was considerably slower than his mentor, at speeds approaching the speed of sound. He also lacked more advanced techniques such as vibrating his molecules through solid objects, and needed to accelerate and decelerate rather than start and stop on the spot. He turned that into a weapon, where he would cannonball into his opponents.
  • Accelerated healing: Wally healed faster than the average human.
  • Superhuman endurance: Kid Flash was very sturdy against punishment. Though his costume had padding, he still took quite a beating when he cannonballed.
  • Superhuman reflexes: Wally’s reflexes were enhanced with his speed. He could dodge and react to attacks easily. He could not, however, perform intricate tasks at high speed.
  • Tornado Generation: Wally could spin to generate small tornados, reminiscent of those created by Mister Twister and Red Tornado.He could also help reinforce the larger vortexes generated by Flash and Impulse.

Abilities

• Gymnastics: Wally seemed to be capable of basic gymnastic skills, including somersaults and front handsprings, also at high speed.
• High intellect: Wally was a science prodigy with a naturally high IQ.
• Multilingualism: Kid Flash could speak both English and French

So for this one we’ll be focusing on a few things.

No. It’s not French.

We’re going to zoom in on Superhuman Speed, Superhuman Endurance, and Gymnastics.

And if you came into this one not realizing there will be a lot of running…well I may as well tell you now…there will be.

Real quick before the routine, I just want to make it clear that the Young Justice background of Wally West is as follows:

Kid Flash, real name Wally West, was a founding member of the Team. He was the nephew and former sidekick of Barry Allen.

Got it?

Alright, let’s do this.

The Kid Flash Workout Routine

Training Volume:

3-6 days per week

Explanation:

I’ve been wanting to share a “Couch To 10K” workout for quite some time, but haven’t had the specific characters to be able to do it.  I think Kid Flash is that character.  I’m going to be giving you other sections devoted to explosiveness and speed, mixed martial arts, parkour, and bodyweight training – but the majority of this program will focus around your new running schedule.  This one is shared from MyRunningTips, but the rest of the routine is straight SHJ.

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Kid Flash Workout: Couch to 10K

Kid Flash Workout: Explosiveness and Speed

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 Kid Flash.  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.

Kid Flash Workout: Mixed Martial Arts and Bodyweight

In our parkour workout that Academy member Felix helped me build – The Nightrunner Workout – which you can utilize to up your parkour and freerunning game – we also implement bodyweight training.  That is the schedule I will share below, followed up by some mixed martial arts programs from Coach Derek.

Bodyweight/Calisthenics Workout

75 Pull Ups

75 Hanging Leg Raises

100 Dips

100 Lunges

100 Sit Ups

150 Push Ups

150 Air Squats

**These can be broken down into any number of sets/reps that are needed to complete the overall count.**

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.

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