Last updated on November 22nd, 2021 at 04:21 pm
Does anyone here like the water?
Hopefully the answer was yes.
We’re going back and forth a bit with the Marvel and DC heroes to get us started, and after seeing the God of Thunder, it felt right to have Aquaman next.
Or, opposite?
Well, anyways, we’ve now seen Superman, Batman, Captain America, Thor, and now we’re here!
I’d actually even love to see some comments about what other types of characters you’d like to see us revolve workouts around. I know someone already suggested the One Punch Man workout routine.
Let me know.
Aquaman Stats:
Height: 6’1
Weight: 325 lbs.
Real Name: Arthur Curry
Powers: Yes
So we’ve actually seen some pretty tall heroes thus far, and that seems to be the trend with the celebs that portray them as well. Our average is generally 6’1-6’3 for celebs (dudes).
We’ve had Superman at 6’3, and both Cap and Batman at 6’2, with Thor towering over them at 6’6.
Aquaman still falls right in that average range of 6’1-6’3, but Jason Momoa actually stands 6’4ish with his portrayal.
And, he’s an absolute badass…so….
But, hey, these are just fun comparisons.
These workouts are mad for anyone and everyone to use.
Grab The Unofficial DC Comics Workout Booklet and Unleash Your Inner Superhero!
Aquaman 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 (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.
Take The DC Comics Workout Placement Quiz Now!
Aquaman Workout Routine Research
By now you guys should be used to me calling this “the fun part”.
That’s because this is where we get to go over some of the relevant powers/traits/characteristics (was that redundant?) that these characters have in order to create the routine!
Personally I have a lot of fun seeing heroes with no powers, but I’ve actually already noticed the powers and traits are what make the building of the routines fun in this particular scenario.
So, what do we know about Aquaman?
Straight from DC Comics website we have this:
Aquaman is the king of all things aqua. He can breathe underwater, swim at tremendous speeds, and telepathically communicate with sea life. Being able to withstand ocean depths, he gets bonus points on land with his superhuman strength, enhanced senses, and nearly impenetrable skin. And although his courage and decisive nature have proven him a true heir to Atlantis’s throne, the continual conflict between land and sea makes him a citizen of both—and at home in neither.
The king of all things aqua!
So let’s break that down to something else.
Aquaman’s powers:
- super strength,
- durability,
- control over sea life,
- exceptional swimming ability,
- ability to breathe underwater
I mean, I’m not much of a swimmer so I’m pretty sure he’ll beat me in a race, but I’ll at least give it a shot…
But, just because he’s the king of all things aqua doesn’t mean we can neglect fighting based training.
We’ll also be including that, so don’t worry Coach Derek.
Your MMA training will be there somewhere!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
The Aquaman Workout Routine
Training Volume:
4-6 days per week
Explanation:
We’re talking about Aquaman here. This routine is pretty brutal. BUT, it’s effective and will leave you sore and wanting more. There are 4 days of programmed training, and the other 1-2 days can be added as activity or mixed martial arts training. All heroes should know how to defend themselves.
What you need to know:
A Superset means you’re performing those movements back to back. If a movement is part of “Superset 1” it’s part of the grouping of movements in that superset and you perform them back to back and then proceed to break and do another set [of those movements] after.
HIIT stands for High Intensity Interval Training. Do one minute ON (sprint 6-10mph) and one minute OFF (walk 2.5-3.3mph) for 25 minutes. That means you go back and forth every minute for the duration. On, off, on, off, etc.
When lifting your initial lifts/compounds (especially), you should be using pyramid training.
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.
Day 1: Deadlifts and Swim
-15 min treadmill/bike/elliptical
-Deadlifts: 15, 12, 10, 8
-Pull Ups: 3Xfailure-super set 1
-Ball Slams: 3X20-super set 1
-Heavy Bag: 3X1 min-super set 2
-Box Jumps: 3X10-super set 2
-Burpees: 3X10-super set 2
-Sit Ups: 3X20-super set 3
-Floor Wipers: 3X10-super set 3
-Superman: 3X1 min-super set 3
-Planks: 3X1 min-super set 3
-Freestyle Swim: 3X100 meters-super set 4
-Push Ups: 3X20-super set 4
-Crunches: 3X20-super set 4
Day 2: Bench and Swim
-15 min treadmill/bike/elliptical
-Bench Press: 15, 12, 10, 8
-Dips: 3Xfailure-super set 1
-Kettle Bell Swing: 3X20-super set 1
-Heavy Bag: 3X1 min-super set 2
-Jump Rope: 3X1min-super set 2
-Man Makers: 3X10-super set 2
-Sit Ups: 3X20-super set 3
-Floor Wipers: 3X10-super set 3
-Superman: 3X1 min-super set 3
-Planks: 3X1 min-super set 3
-Breaststroke Swim: 3X100 meters-super set 4
-Push Ups: 3X20-super set 4
-Flutter Kicks: 3X20-super set 4
Day 3: Squat and Swim
-15 min treadmill/bike/elliptical
-Squat: 15, 12, 10, 8
-Lunges: 3Xfailure-super set 1
-Clean and Press: 3X10-super set 1
-Heavy Bag: 3X1 min-super set 2
-Box Jumps: 3X10-super set 2
-Burpees: 3X10-super set 2
-Sit Ups: 3X20-super set 3
-Floor Wipers: 3X10-super set 3
-Superman: 3X1 min-super set 3
-Planks: 3X1 min-super set 3
-Butterfly Swim: 3X100 meters-super set 4
-Push Ups: 3X20-super set 4
-Reverse Superman: 3X1 min-super set 4
Day 4: Clean and Swim
-15 min treadmill/bike/elliptical
-Thrusters: 15, 12, 10, 8
-Wall Balls: 3Xfailure-super set 1
-Cleans: 3X10-super set 1
-Heavy Bag: 3X1 min-super set 2
-Jump Rope: 3X1min-super set 2
-Man Makers: 3X10-super set 2
-Sit Ups: 3X20-super set 3
-Floor Wipers: 3X10-super set 3
-Superman: 3X1 min-super set 3
-Planks: 3X1 min-super set 3
-Backstroke Swim: 3X100 meters-super set 4
-Push Ups: 3X20-super set 4
-Leg Raises: 3X20-super set 4
Bonus 1-2 Days: Activity, Parkour and MMA
All heroes should know how to defend themselves.
Just ask MMA Coach Derek in The Academy.
Add in an extra day or two of MMA style training to take your inner Superhero unleashing to a new level.
Join The Superhero Academy and start unleashing your inner SuperHuman.
GRAB THE UNOFFICIAL DC COMICS WORKOUT BOOKLET!
More than 10 Workouts for Future Justice League Members, Titans, Watchmen, Members of The Shazam Family and More!
(Unofficial Workouts Inspired by Characters)
SIGN UP FOR FREE WORKOUTS!
Join over 100,000 member of The SHJ Army & receive:
