Batman Beyond Training Plan: Workout like Terry McGinnis in Real Life
You guys enjoyed the Becoming Batman series, so it's only fitting to give y'all more!
We broke down Batman's Training and did a Batman Workout with two bat family members - The Red Hood and Nightwing.
In this segment of the Superhero Training Series, we will be going over the futuristic version of Gotham City's protector, Batman Beyond, aka Terry McGinnis!
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Batman Beyond 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)
Batman Beyond's physique is placed in the Tier 1 category.
Here are some factors that place him in this category:
Muscular Development: Terry's body features are well-defined muscles, especially in the upper body and core. His arms show significant muscle mass, indicating purposeful weight lifting and conditioning. Apart from contributing to his striking power, they are also responsible for the needed strength and stamina to bear the burdens of crime-fighting.
Agility and Flexibility: Terry, although muscular, has remarkable dexterity and flexibility. His figure allows him to move quickly and easily, so he can perform acrobatic feats and elude danger. The complementarity of resilience and dexterity enables you to maneuver the urban jungle of Gotham and take on the adversaries in hand-to-hand combat.
Functional Strength: Terry exhibits functional strength in his musculoskeletal system, which is necessary for executing varied dynamic movements needed for combat. His muscles are not a show but are puppets to convey powerful blows, master martial arts moves, and withstand the aftermath of massive physical interactions.
Here are some Tier 1 physiques we’ve covered at Action Hero Athletics: Red Hood, Toji Fushiguro, Ippo Makunouchi, Kento Nanami, Ghost Riley, Nathan Drake, DBS Goku, Sonic the Hedgehog, TMNT, Imai Cosmo, Nightwing and Leon Kennedy.
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Batman Beyond Training Principles
As we all know, most of Terry's abilities came from the tech provided for him. But even then, he still had to train under the wing of Bruce Wayne himself to ensure he was fit to fight crime.
After seeing his training and his abilities showcased in the series, here are what we consider to be the leading principles in his training.
Martial Arts Mastery
At the heart of Terry's training is the mastery of different genres of martial arts, one being the domineering and powerful Karate. He is devoted to learning karate, judo, kickboxing, ninjutsu (and other fighting techniques). Through thorough training and continuous practice, he contributed to his transformation from a coordinated student into a skilled combatant with almost perfect striking techniques, grappling moves, and defensive skills. Having acquired the art of weapons, fighting contributes to his ability to face enemies confidently in fisticuffs and when the confrontation is armed.
Strategic Adaptation
Among the Means and methods that Terry can use is to think quickly and adequately react to a situation that constantly changes whenever he becomes Batman Beyond. Thoroughly investigating crime trends, training his thinking, and designing countermeasures against the opponents' schemes are his main goals. With Terry's training, physical skill and mental agility are practiced, which are the crucial skills that make him a formidable foe to even the most cunning opponents and help him overcome the unpredictable state.
Physical Conditioning and Technology Integration
Terry's training activities employ classic physical conditioning and ground-breaking technology to heighten his effectiveness in combat. He performs strength training, cardio, and agility drills, which facilitate rapid growth of muscles, increased endurance, and better general body fitness. Furthermore, he deploys the top-of-the-line gadgets and tools from the Bat suit, which comprise enhanced physical strength guidance, flight ability, and sensory amplification, to obtain a tactical edge over the criminal element.
Mental Resilience and Discipline
Having been endowed with the Batman Beyond identity, Terry has to endure numerous physiological and psychological forthcomings that demand unshakable mental strength and utmost discipline. He is subjected to intense training regimes to improve his powers of concentration, perseverance, and regulation of emotions. As a result, he can battle fears and darkness within and keep his mind clear in the war theater. The auxiliary components of meditation, visualization, and mindfulness exercise are deemed essential in Terry's training regimen, which ultimately contributes significantly to the inner peace needed to properly carry out the fight against crime.
Here is how we can translate these skills to applicable training skills in the gym:
Going Beyond Fitness
See what I did there?
We discussed being a jack of all trades in physical fitness in the Leon Kennedy Training article. But what does it mean to go beyond fitness?
This just means to move the body beyond the three standard planes of motion. Martial Arts, Agility (parkour and footwork), and physical strength will all be implemented in a 5-day program.
To go beyond Batman, you must go beyond standard fitness. This workout plan will help you become a machine without the tech.
From a gym bro's perspective, this is what we are going to need for a Batman Beyond workout routine:
Batman Beyond's Movement Mastery: While this takes more time than your average workout, adapting to different transferable scenarios is key. Terry deals with other villains in various areas of Gotham. It only makes sense to achieve adaptable fitness in all areas.
Batman Beyond's Martial Arts: We will also incorporate martial arts in the mix to ensure those hands are sharp.
Batman Beyond Overall Strength: This is to emulate the strength abilities used within the tech.
Now, let's get into training!
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Training Schedule: 5 days
Training Description: This training program will combine strength and plyometrics in a hybrid training week.
Day 1: Batman Beyond Upper Explosive Workout
Phase 1: Warm-up
Jumping Jacks: 3 sets x 30 seconds
Arm Circles: 2 sets x 15 seconds (forward and backward)
Shoulder Rotations: 2 sets x 15 seconds (clockwise and counterclockwise)
Phase 2: Explosive Upper Body Workout
Plyometric Push-Ups: 3 sets x 12 reps
Medicine Ball Throws (Overhead): 3 sets x 10 reps
Explosive Pull Ups: 3 sets x 10 reps
Medicine Ball Slams: 3 sets x 12 reps
Plank Pushups: 3 sets x 8 reps
Phase 3: Core Finisher
Russian Twists: 3 sets x 15 reps (each side)
Hanging Leg Raises: 3 sets x 10 reps
Kettlebell Passes: 3 sets x 30 seconds
Day 2: Batman Beyond Lower Strength Workout
Phase 1: Warm-up
Jogging or Stationary Bike: 5 minutes
Leg Swings: 2 sets x 10 reps (each leg)
Bodyweight Squats: 2 sets x 15 reps
Phase 2: Lower Body Strength Workout
Barbell Back Squats: 3 sets x 8-10 reps
Deadlifts: 3 sets x 8-10 reps
Walking Lunges with Dumbbells: 3 sets x 10 reps (each leg)
Romanian Deadlifts: 3 sets x 8-10 reps
Calf Raises: 3 sets x 12 reps
Leg Press: 3 sets x 10 reps
Phase 3: Metabolic
Sled Push: 3 sets x back and forth
Day 3: Batman Beyond Martial Arts Workout
Phase 1: Warm-up
Jump Rope: 5 minutes
Arm Circles: 2 sets x 15 seconds (forward and backward)
Leg Swings: 2 sets x 10 reps (each leg)
Phase 2: Bodyweight Circuit (6-8 rounds)
Burpees: 3 sets x 10 reps
Bodyweight Squats: 3 sets x 15 reps
Push-Ups: 3 sets x 12 reps
Mountain Climbers: 3 sets x 20 reps
Phase 3: Fundamental Practice/Sparring
Karate Kata Practice: 20 minutes
Kickboxing Drills (Punches, Kicks, Combos): 4 rounds x 3 minutes
Judo Throws and Takedowns: 3 sets x 10 reps each
Day 4: Batman Beyond Upper Strength Workout
Phase 1: Warm-up
Jumping Jacks: 3 sets x 30 seconds
Arm Circles: 2 sets x 15 seconds (forward and backward)
Shoulder Rotations: 2 sets x 15 seconds (clockwise and counterclockwise)
Phase 2: Upper Body Strength Workout
Bench Press: 3 sets x 8-10 reps
Bent-Over Rows: 3 sets x 8-10 reps
Shoulder Press: 3 sets x 8-10 reps
Weighted Chinup: 3 sets x 8-10 reps
Dumbbell Bicep Curls: 3 sets x 10 reps
Tricep Dips: 3 sets x 10 reps
Phase 3: Core Finisher
Weighted Crunches: 3 sets x 10 reps
KB Overhead press: 3 sets x 10 reps
Halos: 3 sets x 10 reps
Day 5: Batman Beyond Lower Explosive Workout
Phase 1: Warm-up
Jogging or Stationary Bike: 5 minutes
Leg Swings: 2 sets x 10 reps (each leg)
Box Jumps: 3 sets x 5 reps
Phase 2: Explosive Lower Body Workout
Power Cleans: 3 sets x 5 reps
Jump Squats: 3 sets x 8 reps
Bulgarian Split Squats (with Jump): 3 sets x 8 reps (each leg)
Plyometric Lunges: 3 sets x 10 reps (each leg)
Broad Jumps: 3 sets x 5 reps back and forth
Kettlebell Swings: 3 sets x 15-25 reps
Phase 3: Core Finisher
Bicycle Crunches: 3 sets x 20 reps (each side)
Russian Twists: 3 sets x 15 reps (each side)
Plank: 3 sets x 45 seconds
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Batman Beyond Strength Workout: Additional Resources
Batman Beyond Endurance Workout: Additional Resources
Martial Arts/MMA
