Invincible Training Plan: Workout like Mark Grayson in Real Life
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On this episode of the Superhero Training Series, we are going to cover the workout of Invincible, also known as Mark Grayson!
We are going to start covering more characters from the Image Comics Franchise, so let us know who you'd want us to cover next!
We've also covered Omni-Man.
Let's get into the breakdown starting with the physique ranking!
Invincible 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)
Invincible's physique is ranked at Tier 1 - natty.
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Invincible Workout Principles
This is the part where we break down his performance feats and figure out how we can work out like Invincible in real life!
Consistency and Dedication: Mark Grayson was not overnight turned into Invincible. His abilities developed with time, and he would engage in training regularly to further hone them. This is the same as for the regular person, as continuous training in the program is the rule. There are several factors to consider when it comes to training. Such as a regular fitness routine could include strength training, cardio, and stretching exercises. Thus, it is all-important.
Progressive Overload: The show does not pass by Mark's effort to overcome himself by improving his skills and proving his heroism through hardships. This principle can be implemented in fitness by using a gradually–increasing regime of severe intensity, duration, or frequency to provide a continuous stimulus for the body to adapt.
Functional Strength Training: Mark's powers require him to functionally be strong and capable of lifting heavy objects, flying at high speeds, and engaging in intense combat. Adding in compound functional strength such as squats, deadlifts, overhead push-ups, inverting rows, and chin-ups during workouts will generally translate power into real-life situations.
Balanced Training: Invincible doesn't only display brawn, but many other notable skills which include speed, power, and agility/reflexes. This would require us to take a hybrid approach to our training.
How to workout like Invincible in real life
From a gym bro's perspective, here is what we need to put together an Invincible workout plan:
Invincible's well-rounded performance
Invincible's Functional Strength
Invincible's Power
Now, let’s get into some training!
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Day 1: Push Day
Workout:
Bench Press: 4 sets x 8-10 reps
Overhead Press: 4 sets x 8-10 reps
Incline Dumbbell Press: 3 sets x 10-12 reps
Dumbbell Shoulder Press: 3 sets x 10-12 reps
Tricep Dips: 3 sets x 10-12 reps
Push-ups: 3 sets to failure
Landmine Thruster: 3 sets x 12 reps
Day 2: Agility and Plyometrics
Workout:
Depth Jumps: 4 sets x 8-10 reps
Skater Hops: 3 sets x 12 reps each side
Plyo Push-ups: 3 sets x 10 reps
Speed ladder drills: 3 sets x 1 minute
Medicine Ball Slams: 3 sets x 12 reps
Day 3: Leg Day
Workout:
Squats: 4 sets x 8-10 reps
Deadlifts: 4 sets x 8-10 reps
Lunges (weighted or bodyweight): 3 sets x 10 reps each leg
Leg Press: 3 sets x 10-12 reps
Calf Raises: 3 sets x 12-15 reps
Wall Sit: 3 sets x 60 seconds
Double Under (Jump Rope): 3 sets x 30 seconds
Day 4: Agility and Plyometrics
Workout:
Box Jumps: 4 sets x 8-10 reps
Lateral Bounds: 3 sets x 10 reps each side
Sled Sprints: 3 sets x back and forth
Tuck Jumps: 3 sets x 10 reps
Jump Rope: 3 sets x 1-2 minutes
Day 5: Pull Day
Workout:
Pull-ups: 4 sets x 8-10 reps
Bent Over Rows: 4 sets x 8-10 reps
Lat Pulldowns: 3 sets x 10-12 reps
Seated Cable Rows: 3 sets x 10-12 reps
Bicep Curls: 3 sets x 10-12 reps
Plank Rows (Renegade Rows): 3 sets x 10 reps each arm
Burpees: 3 sets x 10 reps
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Invincible Workout Plan: Additional Resources
