Green Arrow Training Plan: Workout like Oliver Queen in Real Life
Green Arrow has been heavily requested for some time, so it is the perfect time to add him to our Action Hero Athletics lineup!
On this episode of the Superhero Training series, we will discover the training principles and assemble a workout routine inspired by Oliver Queen, better known as Green Arrow!
Our roster already includes popular DC characters, including Batman, Superman, Nightwing, Deathstroke, Red Hood, and Batman Beyond!
You can check some of those out after this one.
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Green Arrow Physique Ranking
Over at Action Hero Athletics, we devised a system for physique analysis. We call it the attainability scale.
This system helps us discover the realistic aspects of a character's physique and if it is genuinely realistic/attainable.
Tier 1: Realistically achievable (Natty)
Tier 2: Giga Genetics (Natty, but maybe not as easily attainable)
Tier 3: Not natty (requires PED's for maintenance)
Green Arrow's physique is ranked at Tier 1 - realistically achievable.
Here are a few factors that place him on the natty rankings:
1. Lean and Athletic Build: Green Arrow's body is constructed for high performance, which allows him to be dynamic in his combat and helps him to achieve feats that a more prominent and bulkier body would not be fit enough to do. The anatomical picture of his body is defined by the proportion of lean mass with a low body fat percentage, which stands for the general harmony between his strength and agility. He may not be as muscular as some of the other superheroes or have some kind of hyperbolic body, yet his physique is developed, which gives him agility and gracefulness in combat while still having the endurance needed for prolonged engagement
2. Functional Strength and Agility: Green Arrow's training procedures focus on mining functional strength and agility, giving him an edge in archery and fighting. His physique is shaped optimally to cope with the exacting tasks of archery, the tensing and releasing of a bowstring with accuracy and power. Also, he can adroitly master the complexity of the terrain, avoid danger, and efficiently perform graceful moves. Green Arrow's body shape combines the elements of power and flexibility to give him the upper hand in almost all combat situations, ending up on top in battles against fierce villains.
3. Achievable for Dedicated Individuals: While Green Arrow is an example of an athlete with superior body characteristics, his physicality shows a lucid path for any individual ready to devote time and power to a disciplined training routine. Conversely, characters who depend on superhuman powers or next-gen technology might be in a wealth gap with our hero because each one might be achievable with strict discipline in workouts, proper food consumption, and targeted training. Via the implementation of exercises that liver $\delta$-6-d-, enhance functional strength, agility, and cardio-vascular fitness, a physique that features athleticism, agility, and the possibility of overcoming obstacles through commitment and skill just like Green Arrow can be achieved. Whether by pursuing archery brilliance or achieving broader wellness, Green Arrow's physique is a model for people aiming to get to the edge of themselves through relentless sheer force.
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Green Arrow Training Principles
Let's explore some key elements related to Green Arrow training!
Strength Training
Ollie followed that master survival program, which strictly involved bodyweight training. While calisthenics has limitations, relying on the wilderness to be your gym has many benefits! We're talking about doing almost every exercise with rigid objects, forcing the body to use different muscles to perform movements, and simply being in an atmosphere that your body has a different response to via adaptation.
Martial Arts Training
While he has exceptional physical conditioning, Green Arrow also has insane martial arts skills! Outside of being an expert archer, Oliver Queen has many martial arts styles in his arsenal—including boxing, judo, karate, and kickboxing—and even incorporates a bit of parkour, making him an unstoppable force in any given warzone.
How to Workout like Green Arrow in Real Life
Let's see how we can translate these abilities into real life.
Green Arrow Strength Training
While the bodyweight training he did benefited him, it is improbable that we will end up stranded in the woods. So, in this case, we will use calisthenics, with a mix of kettlebell training, to build adaptable strength similar to Green Arrow. I review the benefits of a kettlebell and Calisthenics approach to training in the Bells and Bodyweight Breakdown.
Green Arrow's Martial Arts Training
The most essential part of learning martial arts is adding variety to training and moving the body in different planes of motion. When our bodies become more fluid with different movement patterns, it opens pathways for further adaptation to other movements. The more your body learns, the better your overall control and proprioception will be!
From a gym bro's perspective, here is what we need to put together a Green Arrow Training Program:
Green Arrow's Strength and Conditioning
Green Arrow's Agility and Explosiveness
Green Arrow's Martial Arts Skills
Alright, it's time to get into some training!
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Day 1: Green Arrow Push Day
Strength Training:
Kettlebell Goblet Squats: 4 sets x 12 reps
Push-Ups: 4 sets x 15 reps
Kettlebell Overhead Press: 4 sets x 10 reps
Dips: 3 sets x max reps
Bulgarian Split Squats: 3 sets x 10 reps (each leg)
Kettlebell Floor Press: 3 sets x 12 reps
Metabolic Conditioning:
Kettlebell Swings: 5 sets x 20 seconds (as heavy as possible), 10 seconds rest
Day 2: Green Arrow Martial Arts Workout
Warm-up:
Jump Rope: 3 sets x 1 minute
Arm Circles: 3 sets x 20 seconds (forward and backward)
Leg Swings: 3 sets x 20 seconds (each leg)
Torso Twists: 3 sets x 20 seconds
Dynamic Stretching: 3 sets x 1 minute
Calisthenics Circuit:
Push-Ups: 4 sets x 15 reps
Bodyweight Squats: 4 sets x 20 reps
Plank: 4 sets x 45 seconds
Pull-Ups: 3 sets x max reps
Bicycle Crunches: 3 sets x 20 reps (each side)
Lunges: 3 sets x 12 reps (each leg)
Technique Practice/Heavy Bag Burnout:
Boxing Combinations: 3 sets x 2 minutes
Kicks (Roundhouse, Front, Side): 3 sets x 1 minute each
Heavy Bag Strikes: 5 sets x 30 seconds (as intense as possible)
Day 3: Green Arrow Pull Day
Strength Training:
Pull-Ups: 4 sets x max reps
Kettlebell Rows: 4 sets x 12 reps (each arm)
Chin-Ups: 4 sets x max reps
Kettlebell Deadlifts: 3 sets x 10 reps
Renegade Rows: 3 sets x 10 reps (each arm)
Kettlebell Bicep Curls: 3 sets x 12 reps
Metabolic Conditioning:
Kettlebell Snatches: 5 sets x 20 seconds (as heavy as possible), 10 seconds rest
Day 4: Green Arrow Martial Arts Workout
Warm-up:
Jump Rope: 3 sets x 1 minute
Arm Circles: 3 sets x 20 seconds (forward and backward)
Leg Swings: 3 sets x 20 seconds (each leg)
Torso Twists: 3 sets x 20 seconds
Dynamic Stretching: 3 sets x 1 minute
Calisthenics Circuit:
Push-Ups: 4 sets x 15 reps
Bodyweight Squats: 4 sets x 20 reps
Plank: 4 sets x 45 seconds
Pull-Ups: 3 sets x max reps
Bicycle Crunches: 3 sets x 20 reps (each side)
Lunges: 3 sets x 12 reps (each leg)
Technique Practice/Heavy Bag Burnout:
Martial Arts Combos: 3 sets x 2 minutes
Kicks (Roundhouse, Front, Side): 3 sets x 1 minute each
Heavy Bag Strikes: 5 sets x 30 seconds (as intense as possible)
Day 5: Green Arrow Leg Day
Strength Training:
Kettlebell Lunges: 4 sets x 12 reps (each leg)
Kettlebell Swings: 4 sets x 15 reps
Bulgarian Split Squats: 4 sets x 10 reps (each leg)
Goblet Squats: 3 sets x 12 reps
Calf Raises: 3 sets x 15 reps
Kettlebell Sumo Deadlifts: 3 sets x 12 reps
Metabolic Conditioning:
Kettlebell Burpees: 5 sets x 20 seconds (as heavy as possible), 10 seconds rest
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Green Arrow Strength Workout: Additional Resources
Green Arrow Endurance Workout: Additional Resources
MMA Workout Resources
