Puck Workout Routine: Train like The Dwarf Alpha Flight Canadian Superhero

Last updated on June 29th, 2022 at 01:17 pm

The Puck Workout is coming in during our calisthenics and bodyweight themed weeks.

Which will all fall under our Ultimate Calisthenics Workout and Guide.

Puck is a Canadian superhero that has been on teams like Alpha Flight, X-Force, Gamma Flight, Beta Flight, Outcasts, and even the Alpha Flight space program.

We’ll talk more about specifics of his character in our workout routine research section, but I do want to point out that we will have TWO types of training methods for this one.

As you’ll find out, Puck is JACKED. 

Extremely strong!

For that reason I’ll be sharing a weightlifting program for anyone at home who would like to train for that bulk with weights (and has access to them), but I’ll also be sticking to a more in depth calisthenics and gymnastics program as well (for many reasons we’ll soon discuss).

Puck Stats:

Height: 3’6 (Formerly 6’6)

Weight: 230 lbs

Real Name: Eugene Milton Judd

Powers: Yes

Okay, if not obvious enough, Puck is the shortest character we’ve ever seen at SHJ (to date, at least).

Although he wasn’t always that way.

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.

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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Puck Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like 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 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.

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Puck 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.

Puck may only be 3’6, but he used to be 6’6, and dwarfing of his height actually made him stronger.

It’s a scenario similar to what happens with Ant-man, but Puck’s situation is permanent.

Here’s a little background information about the dwarf hero (from his Wiki Fandom):

Born in 1914, Eugene Milton Judd was both a giant of a man and an incredible athlete. When he was eight in 1922 he caught a bear which kept his family through a hard winter, he swore then to live an interesting life.

He did.

Judd eventually became a mercenary seeking the Black Blade of Baghdad. Upon claiming it, he was attacked by the being known as Black Raazer that possessed the blade. The spirit of Black Raazer lengthened Judd’s lifespan and increased his strength, but also caused him great pain and to become much shorter.

And, this caused him to have superhuman abilities on top of the fact that he was already an incredible athlete.

Puck himself is quoted saying:

When I was eight, I hunted my first bear. Big grizzly. That was 1922, in the Yukon, and he kept us through a cold winter. In Spain, I fought bulls and fascists — and I let the bulls live. In Nepal, I hunted the Tiger God and killed all fear in me. I’ve fought queens of dreams and the world’s secret master. I’ve fought demons in hell and stolen their thrones — and those thrones haven’t bound me. And it all comes back to one thing. I was eight, full of bear meat and adventure — and I made a vow, Mr. Creel. I vowed I would live an interesting life. I think I’ve done okay so far, eh?

But okay, now it’s time for the moment you’ve all been waiting for.

It’s time for his powers and abilities.

Here’s some information about his powers:

Compressed Rubber Physiology: Due to genetic manipulation of his cellular structure, Puck’s tissues are condensed at a molecular level which renders his body akin to compressed rubber. As a result, Puck possesses superhuman abilities.

• Superhuman Strength: After being compressed, Judd gained the strength to lift up to 10 tons. 
• Superhuman Speed: After having his body compressed, Puck gained superhuman speed, with the ability to run a peak of 111-115 miles per hour. 
• Superhuman Durability/Invulnerability: After the having his body compressed, Puck gained meta-human durability. Which allows Puck to withstand extreme temperatures and pressures, and virtually all toxins, corrosives, punctures (including bullets), and concussions (such as high impacts). He has been shown to be invulnerable to being engulfed in a fire as well as taking explosions with no effect on him. Puck’s tissues were condensed at a molecular level, causing his body to become akin to compressed rubber. It was stated he is nearly indestructible and invulnerable to harm. 
• Superhuman Agility: He is adept at gymnastics, and is capable of executing a series of cartwheels with such speed and force that he can bowl over a crowd of people almost twice his size.
• Superhuman Reflexes: Puck’s reflexes are superhuman, giving him virtually instantaneous response time. 
• Superhuman Stamina: After having his body compressed, Puck gained superhuman stamina: the ability to sustain peak exertion before fatigue impairs performance up to one day.

Extended Longevity: Puck’s lifespan has been artificially extended by Razer and Dreamqueen.

Death-like State: He can put himself into a temporary death-like coma.

Maybe we’ll work on some yoga poses that can replicate that Death-Like-State power.

Just kidding.

Instead we’ll be working on all those Superhuman Powers you see listed above it.

But that’s not the end of Puck’s list of powers and abilities.

His Wiki Fandom also makes sure to tell us about these abilities as well:

Skilled Martial Artist

High Intelligence Level

So I’ll also be adding in some mixed martial arts resources from the site for you guys to utilize on top of your training.

BUT, where the calisthenics and bodyweight training really comes in is with the style of fighting and use in his abilities that Puck chooses.

If you do a search for the most acrobatic heroes EVER, Puck will almost always make the list.

ComicVine explains it as such:

Puck is a durable dwarf with enhanced agility, strength and invulnerability. He uses his short stature and agility to his advantage, being able to use his body as a weapon, and cartwheeling through opponents.

He literally throws himself and uses himself as THE WEAPON!

You’ll see him go into a ball and shoot across the air, do one handed handstands while flipping into other motions towards his target, and so much more.

And, for that reason, we’ll need to train to do the same.

We need to become acrobats if we want to be anything like Puck.

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Puck Workout Routine

Training Volume:

5+ days per week

Explanation:

I’m going to be programming you a calisthenics and acrobatic style routine, but I’ll also share a 3 day per week weightlifting routine that can easily be paired with it if you want to include weightlifting for enhanced strength gain.

Calisthenics / Bodyweight Explanation:

This is part of a calisthenics and bodyweight theme we have going for the next few weeks.  I suggest also checking out our new Ultimate Calisthenics Workout and Guide for [The Ultimate Calisthenics Workout] and tons of other resources and workouts.

Want To Upgrade This Workout?

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Puck Workout: Sample Workout Schedule

This sample schedule does not include the weightlifting schedule.  You would have to use that schedule specifically and then add this training on top of it where you feel fit.

Monday: Gymnast Morning, Upper Body Calisthenics and Flexibility

Tuesday: Yoga/Stretching/Flexibility, Holds, and Cardio

Wednesday: Gymnast Morning, Full Body Calisthenics and Flexibility

Thursday: Yoga/Stretching/Flexibility, Holds, and Cardio

Friday: Gymnast Morning, Lower Body Calisthenics and Flexibility

Saturday: Rest Day, MMA or Parkour

Sunday: Mandatory Rest Day

Puck Workout: Gymnast Morning, Upper Body Calisthenics and Flexibility

Morning Warm Up:

**This is literally one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**

5 min light cardio

Stretch:

3 splits 1 min each

Pancake for 1 minute

Bridge for 1 minute

Toe Touch for 1 minute

Core Circuit:

30 Pike-Ups

30 Superman Pulses

30 Push-Ups (Regular, Diamond, Wide)

1 Minute Hollow Hold

1 Minutes Superman Hold

30 Sit Ups

2×30 Side Plank Pulses

Calisthenics Workout:

Warm Up:

Push Ups – 40

Tricep Extensions (Bodyweight) – 30

Jumping Jacks – 60

Workout: 

Handstand Push Ups (Scale to Pike)

5×10

Bench Dips

3×50

Burpees

8×10

In and Outs (Abs)

8×20

Evening Flexibility Training:

15-30 Minutes Stretching or Yoga

Puck Workout: Flexibility, Holds and Cardio

**These can be done as three separate things throughout your day, or in one training session.**

Flexibility:

30-60 Minutes of Yoga, Flexibility Training or Stretching

Cardio:

Complete 30-60 Minutes of Varied Cardio:

• Treadmill Run
• Incline Treadmill Walk
• Bike
• Row
• Stair Master
• Elliptical

Hold Practice:

Wall Climb to Static Handstand Hold

10×30 Seconds

Pull Up/Chin Up Holds (Hold at Top)

5×30 Seconds

L Sit Holds

5×30 Seconds

Reverse Superman Hold

5×30 Seconds

Ring Dip Hold

5×30 Seconds

Crow Pose

5×10-20 Seconds

Puck Workout: Gymnast Morning, Full Body Calisthenics and Flexibility

Morning Warm Up:

**This is literally one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**

5 min light cardio

Stretch:

3 splits 1 min each

Pancake for 1 minute

Bridge for 1 minute

Toe Touch for 1 minute

Core Circuit:

30 Pike-Ups

30 Superman Pulses

30 Push-Ups (Regular, Diamond, Wide)

1 Minute Hollow Hold

1 Minutes Superman Hold

30 Sit Ups

2×30 Side Plank Pulses

Calisthenics Workout:

Complete 3 Times – Break only if needed between rounds.

Close Grip Skull Crushers (Bodyweight Against Bed/Bench)

20 reps

Clap / Explosive Push Ups

15 reps

Elevated Pike Push Ups

15 reps

Burpees

10 reps

Pistol Squats

10 reps each leg

Bicycle Crunches

30 reps

Plank to Push Ups

20 reps

Evening Flexibility Training:

15-30 Minutes Stretching or Yoga

Puck Workout: Flexibility, Holds and Cardio

**These can be done as three separate things throughout your day, or in one training session.**

Flexibility:

30-60 Minutes of Yoga, Flexibility Training or Stretching

Cardio:

Complete 30-60 Minutes of Varied Cardio:

• Treadmill Run
• Incline Treadmill Walk
• Bike
• Row
• Stair Master
• Elliptical

Hold Practice:

Wall Climb to Static Handstand Hold

10×30 Seconds

Pull Up/Chin Up Holds (Hold at Top)

5×30 Seconds

L Sit Holds

5×30 Seconds

Reverse Superman Hold

5×30 Seconds

Ring Dip Hold

5×30 Seconds

Crow Pose

5×10-20 Seconds

Puck Workout: Gymnast Morning, Lower Body Calisthenics and Flexibility

Morning Warm Up:

**This is literally one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**

5 min light cardio

Stretch:

3 splits 1 min each

Pancake for 1 minute

Bridge for 1 minute

Toe Touch for 1 minute

Core Circuit:

30 Pike-Ups

30 Superman Pulses

30 Push-Ups (Regular, Diamond, Wide)

1 Minute Hollow Hold

1 Minutes Superman Hold

30 Sit Ups

2×30 Side Plank Pulses

Calisthenics Workout:

Complete 3 Times – Break only if needed between rounds.

Jump Squats

20 reps

Sumo Walks

20 reps

Curtsy Lunges

10 each side

Box Jumps

12 reps

Alternating Toe Taps

20 reps

Pistol Squats

10 each leg

Calf Raises

20 reps

Back and Forth Lunges

5 each leg

Evening Flexibility Training:

15-30 Minutes Stretching or Yoga

Puck Workout: The Weightlifting Schedule

**This is being shared from our Red Hulk routine.  A complete breakdown of HOW you will run this program with in-depth explanation, please visit the full article here.**

Day One Squat, Bench, BB Row and Assistance

Compound Lifts:

Squat

1×5*

Bench

1×5

Bent Over Rows

1×5

Assistance Work:

2 Sets of Weighted Hyperextensions

4 Sets of Weighted Sit Ups

Day Two: Squat, Incline or Military Press, Deadlift and Assistance

Compound Lifts:

Squat

2×5*

Overhead Press

1×5

Deadlifts

1×5, 1×5

Assistance Work:

3 Sets of Sit Ups

Day Three: Squat, Bench Press, BB Row and Assistance

Compound Lifts:

Squat

1×3*

Bench Press

1×3

Bent Over Rows

1×3

Assistance Work:

3 Sets of Weighted Dips (5-8 rep range)

3 Sets of Barbell Curls

3 Sets of Tricep Extensions (8 reps)

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