The Daredevil Martial Arts Workout: Train Like Hell’s Kitchen's Guardian
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Imagine pushing yourself to the limits, honing strength, agility, and endurance like Matt Murdock—the blind lawyer by day and Daredevil by night. While we may not have superhuman senses, the "Man Without Fear" serves as the ultimate inspiration for building a body ready to handle anything the world throws at it. The Daredevil Martial Arts Workout combines high-intensity kettlebell routines, bodyweight exercises, and martial arts techniques to forge a physique capable of surviving Hell’s Kitchen.
In this three-day program, we’ll take cues from Daredevil’s relentless pursuit of justice—focusing on functional strength, explosive power, and agility, all while keeping your mind sharp and instincts quicker than ever. This isn't just about aesthetics; it’s about crafting a warrior’s body and mindset, blending the brutal physicality of combat training with the precision of martial arts. Let’s dive into the workout that will help you train like Daredevil and face your own battles with unwavering determination!
Since we already did the full breakdown on our main Daredevil workout, we will get straight into the workout in this episode of the Superhero Training series!
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 Daredevil.
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: 3 days
Training description: Here’s a 3-day martial arts-inspired workout plan using Daredevil’s principles, combining martial arts, kettlebells, and calisthenics. This plan focuses on developing combat efficiency, agility, strength, and endurance.
Day 1 – Combat Strength and Power
Focus: Functional strength for striking, grappling, and explosive movements.
Warm-Up:
Jump Rope (Basic Bounce): 3 minutes
(Loosen up the body and get into rhythm)Dynamic Stretches – 5 minutes
(Focus on shoulders, hips, and legs)
Main Workout:
Shadowboxing with Focus on Striking Combos – 3 rounds of 2 minutes
(Work on different punch combinations, speed, and movement)Kettlebell Clean and Press – 4 sets of 6-8 reps per side
(Full-body power for explosive combat movements)Push-Ups (Weighted if possible) – 4 sets of 15-20 reps
(Upper body pushing strength, simulating the power behind strikes)Pull-Ups (Weighted if advanced) – 4 sets of 8-12 reps
(Grip strength and upper-body pulling power, useful in grappling scenarios)Kettlebell Goblet Squats – 4 sets of 12-15 reps
(Lower-body strength and stability, key for maintaining a strong stance)
Martial Arts Drill:
Bag Work or Heavy Bag Punching – 3 rounds of 2 minutes
(Practice combinations and explosive striking, focusing on technique and power)
Cool-Down:
Stretching and Mobility – 5-10 minutes
Day 2 – Agility, Speed, and Endurance
Focus: Footwork, agility, and endurance, with calisthenics and kettlebell work for conditioning.
Warm-Up:
Jump Rope (Alternate Foot Steps): 5 minutes
(Focus on footwork and coordination)
Main Workout:
Martial Arts Footwork Drills – 4 rounds of 2 minutes
(Work on lateral movement, pivoting, and quick changes of direction)Kettlebell Snatches – 4 sets of 8-10 reps per side
(Explosive movements for speed and power development)Burpees (Bodyweight) – 4 sets of 15-20 reps
(Build endurance and explosive power through calisthenics)Lunges (Weighted or Bodyweight) – 3 sets of 12-15 reps per leg
(Lower-body strength and endurance, with a focus on mobility)Kettlebell Swings – 3 rounds of 30 seconds on, 30 seconds rest
(Focus on explosive hip drive, key for combat movement)
Martial Arts Drill:
Kick Combos – 3 rounds of 2 minutes
(Work on different kick combinations and practice explosive transitions between kicks)
Cool-Down:
Foam Rolling and Stretching – 5-10 minutes
Day 3 – Full-Body Conditioning and Combat Efficiency
Focus: Endurance, full-body conditioning, and functional strength for martial arts.
Warm-Up:
Jump Rope (High Knees): 3 minutes
(Get the heart rate up while focusing on quick footwork)Dynamic Stretches – 5 minutes
(Loosen up hips, shoulders, and legs)
Main Workout:
Shadowboxing (Focus on Dodging and Counter Punches) – 3 rounds of 2 minutes
(Work on defense and counter-attacks, staying light on your feet)Kettlebell Turkish Get-Ups – 3 sets of 5 reps per side
(Build full-body coordination and core strength, crucial for ground transitions)Handstand Push-Ups (or Pike Push-Ups) – 4 sets of 6-8 reps
(Develop upper-body strength and balance, similar to Daredevil’s acrobatic skills)Kettlebell Front Squats – 4 sets of 10-12 reps
(Full-body strength and core stability)Pull-Ups – 4 sets of 10-12 reps
(Upper-body pulling strength for grappling and body control)
Martial Arts Drill:
Heavy Bag or Focus Mitts – 3 rounds of 2 minutes
(Work on explosive combinations, mixing punches and kicks)
Finisher:
Jump Rope Sprints: 30 seconds max effort, 30 seconds rest, 5 rounds
(Maximize speed and agility for combat endurance)
Cool-Down:
Stretching and Mobility – 5-10 minutes
Key Points:
Kettlebells are incorporated to build functional strength, explosive power, and endurance, vital for maintaining combat efficiency and full-body control.
Calisthenics develop bodyweight strength, endurance, and agility, focusing on skills like handstand push-ups and pull-ups to improve acrobatics, balance, and body control.
Martial Arts Drills focus on striking, footwork, dodging, and countering, simulating combat situations where speed, agility, and power are crucial.
Jump Rope is a key warm-up and finisher tool to enhance agility, speed, and cardiovascular endurance, replicating the fast-paced movements of a street-level fighter like Daredevil.
This plan combines strength, endurance, and martial arts drills, keeping your body agile, strong, and conditioned for combat-like situations.
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