The Deadpool Workout Plan: Train like Wade Wilson in Real Life!
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In this segment of the Superhero Training Series, we are now bringing in Deadpool to the lineup!
Earlier this week, we covered Wolverine in our last episode - especially after seeing the most recent trailer for the Deadpool film set to drop!
We are bringing in a fan-favorite and heavily requested, Deadpool.
We've covered plenty of Marvel Characters that y'all can check out after this - Daredevil, Spider-Man, Moon Knight, Blade, Professor X, and Captain America!
Now, let's begin the training breakdown - starting with the physique ranking!
Deadpool 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)
Deadpool's physique is placed in the Tier 1 category - Realistically Achievable!
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Deadpool Workout Principles
Now that we know Deadpool's physique is realistically achievable let's go over some of his feats to give us direction on creating a workout plan.
Strong and Powerful: Not only is Deadpool strong enough to lift multiple times his body weight (which should be in every superhero's blueprint), but he is also mighty in power output and applicable strength in martial arts. His performance levels also include having peak bodyweight control and showing acrobatic skills.
To achieve Deadpool's level of power and strength, we will have to incorporate a hybrid approach into our training, which will include standard strength training and power/skills/dynamic training.
Endurance: Like Wolverine, Deadpool's regenerative healing factor gives him great endurance. He can perform at top levels for a prolonged period of time without gassing out or getting tired. To replicate this, we must incorporate some strength endurance that compliments his training style.
Combat Skills: Deadpool displays excellent combat skills, including being an expert marksman, swordsman, and hand-to-hand fighter. To train for this, we will have to incorporate the principle of specificity, meaning directly training to get better at these, except firearm use.
Now that we have guided information on what a training regimen for Deadpool would look like, it's time to put it into action!
How to Workout Like Deadpool in Real Life
From a gym bro's perspective, here is what is required to work like Wolverine in real life:
Deadpool's Strength and Conditioning
Deadpool's applicable strength
Deadpool's combat skills
Now, let's get into some training!
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Day 1: Deadpool Upper Explosive
Medicine Ball Chest Pass: 4 sets x 8 reps - Explosive movement to develop upper body power.
Plyometric Push-Ups: 3 sets x 10 reps - Increase explosive strength in the chest and shoulders.
Dumbbell Snatch: 4 sets x 6 reps per arm - Full-body explosive movement focusing on shoulder and core strength.
TRX Rows: 3 sets x 12 reps - Strengthen the back and improve pulling power.
Battle Rope Waves: 3 sets x 30 seconds - Enhance shoulder endurance and grip strength.
Explosive Pull-Ups: 3 sets x 6 reps - Explosive pull-ups to develop upper body power.
Strength Endurance Exercise: Push-Up to Renegade Row - 3 sets x 10 reps per arm - Combine upper body strength and stability.
Day 2: Deadpool Lower Strength and Mobility
Barbell Back Squats: 4 sets x 6 reps - Focus on building lower body strength.
Romanian Deadlifts: 4 sets x 8 reps - Strengthen the posterior chain while improving flexibility.
Bulgarian Split Squats: 3 sets x 10 reps per leg - Unilateral leg exercise to improve balance and strength.
Box Jumps: 3 sets x 8 reps - Plyometric exercise to enhance lower body explosiveness.
Lateral Lunges: 3 sets x 10 reps per leg - Improve hip mobility and strengthen the glutes and adductors.
Deadpool Squat Jumps: 3 sets x 10 reps - Squat jumps with explosive power, emulating Deadpool's agility.
Strength Endurance Exercise: Walking Lunges with Dumbbells - 3 sets x 20 steps per leg - Improve lower body endurance and stability.
Day 3: Deadpool Upper Strength and Mobility
Bench Press: 4 sets x 6 reps - Build upper body strength focusing on the chest, shoulders, and triceps.
Single-Arm Dumbbell Rows: 3 sets x 10 reps per arm - Strengthen the back and improve unilateral strength.
Arnold Press: 3 sets x 8 reps - Target the shoulders from different angles to enhance mobility and strength.
Chin-Ups: 3 sets x max reps - Develop upper body pulling strength.
Deadpool Planks with Shoulder Taps: 3 sets x 10 reps per side - Improve core stability and shoulder strength.
Resistance Band Pull-Aparts: 3 sets x 15 reps - Strengthen the rear delts and improve shoulder mobility.
Strength Endurance Exercise: Renegade Push-Ups - 3 sets x 12 reps per arm - Combine upper body strength and core stability.
Day 4: Deadpool Lower Explosive and Agility
Trap Bar Deadlifts: 4 sets x 6 reps - Build lower body strength and explosive power.
Box Jumps with Depth Jumps: 3 sets x 6 reps - Enhance lower body explosiveness and reactive strength.
Kettlebell Swings: 3 sets x 15 reps - Develop hip power and explosiveness.
Agility Ladder Drills: 3 sets - Improve footwork, agility, and coordination.
Sled Pushes: 3 sets x 30 seconds - Develop lower body strength and power while improving conditioning.
Bounding Exercises: 3 sets x 10 reps - Improve explosive leg power and coordination.
Strength Endurance Exercise: Goblet Squat to Overhead Press - 3 sets x 10 reps - Full-body movement targeting lower body and upper body strength.
Day 5: Deadpool Total Body Conditioning
Circuit Training:
Burpees: 3 sets x 10 reps
Dumbbell Thrusters: 3 sets x 12 reps
Russian Twists: 3 sets x 15 reps per side
Renegade Rows: 3 sets x 10 reps per arm
Jump Rope: 3 sets x 1 minute
Deadpool Lunges: 3 sets x 12 reps per leg - Reverse lunges with a twist, incorporating torso rotation.
Battle Rope Slams: 3 sets x 30 seconds - Full-body conditioning and shoulder endurance.
Plank Variations: 3 sets x 45 seconds each - Forearm plank, side plank, and plank with shoulder taps.
Sprint Intervals: 5 rounds - 30 seconds sprint, 30 seconds rest.
Strength Endurance Exercise: Farmer's Walks - 3 sets x 60 seconds - Improve grip strength and overall endurance.
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