Spider-Man Training Plan: Workout like Peter Parker in Real Life
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In this episode of the Superhero Training series, we cover Marvel's GOAT himself, Spider-Man - one of the greatest superheroes ever written.
This workout will focus on building complete bodyweight control, with muscle building to help you achieve that aesthetic look and proportionate muscle and performance to match what we see in the series and movies!
You can check out some of our other Marvel workouts here: Deadpool, Wolverine, Captain America, Daredevil, Moon Knight, Blade, White Tiger, and more!
Let's begin this breakdown, starting with the physical stats and ranking.
Spider-Man Physical Stats
Name: Peter Parker
Height: 5'10
Weight: 167 lbs
Abilities: Super strength, wall-crawler, web-slinger
Alright, let's talk about it!
Spider-Man reminds me of characters like Deadpool and Nightwing.
Super lean, agile, flexible, and mastered most of, if not all, planes of motion.
Despite being over the average male height, Spider-Man seems to be more slender than characters like Batman, Superman, and Omni-Man.
While much leaner in size, he can still unleash massive amounts of power. In fact, his physique is quite the opposite!
His longer tendon and muscle insertions help him generate more power within his body. Peter Parker's natural body composition is tailor-made specifically for when he fights crime as Spider-Man!
His physique reminds me of that of a super lean basketball player or a lightweight MMA fighter—athletes who are super springy but pack massive power.
Regarding workout selection, power output and general control will be substantial focus areas for this workout.
Spider-Man 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)
Spider-Man's physique is placed in the Tier 1 category - Natty.
I was on the fence between 1 and 2… But Spider-Man's leaner physique seems pretty doable for the average Joe.
Spider-Man Workout Principles
This is the part where we take a look at his performance based feats and put together a workout plan!
Strength and Power: Spider-Man has incredible strength and power, allowing him to lift weighty objects and the power output to increase the trajectory of his swings, jump from building to building, and punch holes through his opponents (sorry, sandman).
How to apply:
Spider-Man Strength Training: We will use kettlebells and calisthenics to build peak bodyweight control and strength in all planes of motion, training more stabilizer muscles - resulting in being strong and ripped simultaneously.
Agility and Reflexes: Spider-Man has insane agility and reflexes, enhanced by his explosive power, flexibility, and spider-sense.
How to apply:
Plyometrics: This means training explosively. Jumping, sprinting, slamming, and throwing can put your muscles through something new.
Agility exercises: Training fast twitch muscles mixed with balance; agility training is the best way to maintain quickness and athleticism.
Proprioception: Spider-Man's spider-sense requires a lot of focus. The best way to train focus is to enhance the mind-muscle connection through more challenging exercises that need more focus.
How to Workout Like Spider-Man in Real Life
From a gym bro's perspective, this is what we need to put together a Spider-Man workout plan:
Spider-Man's Bodyweight Strength
Spider-Man's Athleticism
Spider-Man's focus
Alright, let’s get into training!
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Workout frequency: 5 days
Training Description: This workout blends strength, bodyweight control, and mind-muscle recruitment spidey style!
Day 1: Spider-Man Kettlebell and Calisthenics Upper Push
Warm-Up (10 minutes)
Jump rope: 2 minutes
Dynamic stretches: Arm circles, shoulder rolls, high knees (1 minute each)
Main Workout (40-50 minutes)
Push-Ups:
Standard push-ups: 3 sets of 15 reps
Plyo push-ups (for explosiveness): 3 sets of 10 reps
Kettlebell Exercises:
Kettlebell shoulder press: 3 sets of 12 reps per arm
Kettlebell chest press: 3 sets of 12 reps per arm
Dips:
Bodyweight dips on parallel bars: 3 sets of 12 reps
Plyometric Push:
Medicine ball slams: 3 sets of 15 reps
Clap push-ups: 3 sets of 8 reps
Core:
Plank: 3 sets of 1-minute hold
Russian twists (with kettlebell): 3 sets of 20 reps
Day 2: Spider-Man Balance and Plyometrics
Warm-Up (10 minutes)
Jump rope: 2 minutes
Dynamic stretches: Leg swings, arm circles, butt kicks (1 minute each)
Main Workout (40-50 minutes)
Plyometric Exercises:
Box jumps: 3 sets of 15 reps
Tuck jumps: 3 sets of 15 reps
Lateral bounds: 3 sets of 20 reps
Balance Drills:
Single-leg balance hold: 3 sets of 1-minute per leg
Stability ball plank: 3 sets of 1-minute hold
Bosu ball squats: 3 sets of 12 reps
Agility Drills:
Ladder drills: 3 sets of 1-minute drills
Cone drills: 3 sets of 1-minute drills
Shuttle runs: 3 sets of 1-minute sprints
Core:
Side plank: 3 sets of 1-minute hold per side
Bicycle crunches: 3 sets of 20 reps
Day 3: Spider-Man Kettlebell and Calisthenics Leg Day
Warm-Up (10 minutes)
Jump rope: 2 minutes
Dynamic stretches: Leg swings, hip circles, high knees (1 minute each)
Main Workout (40-50 minutes)
Kettlebell Exercises:
Kettlebell goblet squat: 3 sets of 15 reps
Kettlebell lunges: 3 sets of 12 reps per leg
Calisthenics:
Bodyweight squats: 3 sets of 20 reps
Bulgarian split squats: 3 sets of 12 reps per leg
Glute bridges: 3 sets of 15 reps
Plyometric Legs:
Jump squats: 3 sets of 15 reps
Box step-ups: 3 sets of 15 reps per leg
Core:
Hanging leg raises: 3 sets of 12 reps
Plank with leg lift: 3 sets of 1-minute hold per leg
Day 4: Spider-Man Agility and Calisthenics Statics
Warm-Up (10 minutes)
Jump rope: 2 minutes
Dynamic stretches: Leg swings, arm circles, butt kicks (1 minute each)
Main Workout (40-50 minutes)
Agility Drills:
Ladder drills: 3 sets of 1-minute drills
Cone drills: 3 sets of 1-minute drills
Shuttle runs: 3 sets of 1-minute sprints
Static Holds:
Handstands (against wall if needed): 3 sets of 30-second holds
L-sit: 3 sets of 20-second holds
Plank: 3 sets of 1-minute holds
Calisthenics:
Mountain climbers: 3 sets of 1-minute drills
Push-up to side plank: 3 sets of 10 reps per side
Hollow body hold: 3 sets of 1-minute holds
Core:
Hanging leg raises: 3 sets of 12 reps
Bicycle crunches: 3 sets of 20 reps
Day 5: Spider-Man Kettlebell and Calisthenics Upper Pull
Warm-Up (10 minutes)
Jump rope: 2 minutes
Dynamic stretches: Arm circles, shoulder rolls, high knees (1 minute each)
Main Workout (40-50 minutes)
Pull-Ups:
Standard pull-ups: 3 sets of 10 reps
Chin-ups: 3 sets of 10 reps
Kettlebell Exercises:
Kettlebell rows: 3 sets of 12 reps per arm
Kettlebell high pulls: 3 sets of 12 reps
Calisthenics:
Inverted rows: 3 sets of 15 reps
Bodyweight bicep curls (using bar): 3 sets of 15 reps
Face pulls (using resistance band): 3 sets of 15 reps
Core:
Russian twists (with kettlebell): 3 sets of 20 reps
Superman hold: 3 sets of 1-minute holds
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