Deadpool Martial Arts Workout Routine
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In this segment of the Superhero Training series, we are covering the martial arts workout inspired by Deadpool!
This week has been nothing but a hype trip after watching the premier of Deadpool and Wolverine. I think the best way I can wear the hype off is by bringing them two to the website.
Side note: After the ComicCon announcements, I doubt that this hype is going away anytime soon so.. Expect a Doctor Doom workout sometime soon. If you know, you know.
Since we already covered the full Deadpool breakdown, we can go straight into the workout routine in this article!
And in case you missed the breakdown, you can check it out here.
Want to learn more about Martial Arts Training?
You can check out the complete guide on proper strength training for Martial Arts Performance.
And for those who want to check out our awesome free workouts, you can check them out here:
Don't worry—we have plenty of additional resources below that you can also apply to your training.
Note: This workout is strictly martial arts and performance training. It is split into different phases. This will be one repeatable workout that you can use with any workout on our index that you see as the best fit.
This will be a complete martial arts routine inspired by Deadpool.
I hope you all enjoy it! Feel free to contact us if you have any questions about the workout.
With that being said… let's get into it!
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Workout frequency: 1 day (repeatable)
Training description: This workout routine will help you build the fight performance like Deadpool!
Phase 1: Warm Up
Objective: Prepare your body for intense physical activity and reduce the risk of injury.
Jump Rope: 3 minutes
Dynamic Stretches: 5 minutes (Leg swings, arm circles, torso twists)
Shadow Boxing: 2 minutes (Light and fast, focusing on technique and movement)
Joint Rotations: 3 minutes (Wrists, elbows, shoulders, hips, knees, ankles)
Light Jogging: 2 minutes (In place or around the training area)
Phase 2: Strength Circuit
Objective: Build overall strength and conditioning.
Perform each exercise for 45 seconds with 15 seconds rest between exercises. Complete 3 rounds.
Push-Ups
Pull-Ups
Deadlifts (using a barbell or kettlebell)
Goblet Squats
Plank to Push-Up
Kettlebell Swings
Russian Twists (using a medicine ball)
Box Jumps
Phase 3: Bodyweight/Parkour Training
Objective: Enhance agility, coordination, and body control.
Precision Jumps: 3 sets of 10 (Jump from one point to another with accuracy)
Wall Runs: 3 sets of 5 (Run up a wall and push off)
Cat Leaps: 3 sets of 5 (Jump and grab onto a ledge or bar)
Vaults: 3 sets of 10 (Kong vaults, speed vaults, etc.)
Tic-Tacs: 3 sets of 10 (Push off a wall to change direction)
Climb-Ups: 3 sets of 5 (Climb up a wall or obstacle)
Phase 4: Martial Arts/Skill Work
Objective: Develop combat skills, technique, and fighting stamina.
Shadow Boxing with Footwork Drills: 5 minutes
Focus Mitts Work: 10 minutes (Combinations, speed, and accuracy)
Bag Work: 10 minutes (Power strikes, combinations, kicks)
Partner Drills: 10 minutes (Defensive maneuvers, parries, counter-attacks)
Sparring: 5-10 minutes (Light to moderate intensity, focus on technique)
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