Cable Training Plan: Workout like Nathan Summers in Real Life
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In this segment of the Superhero Training Series, we are bringing in Cable, also known as Nathan Summers, from the X-Men/Deadpool lineup!
This is definitely the week of the mutants, and X-Men has been nothing less than exciting since it first started airing!
Our lineup already includes Wolverine and Professor X. If you have any more recommendations, feel free to contact us!
Until then, you can check out the other Marvel Characters we've covered in this series: Spider-Man, Daredevil, Blade, Moon Knight and Captain America!
Let's get into the training breakdown, starting with the physique ranking.
Cable 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)
Cable's physique is ranked at Tier 3 - Not Natty.
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Cable Workout Principles
Even though Cable's physique doesn't fit the natty criteria, it's still possible to achieve a jacked physique and performance similar to Cable.
So, let's go over some performance-specific feats for direction on a workout plan!
Power-wise, Cable is a compelling character. But here is what we know about his physical feats.
Superhuman Endurance: Since his entire central nervous system is techno-organic via biocomputer enhancement, he can engage in combat and sprint for hours until he finally becomes fatigued. With this incredible speed, he also has an extremely high agility and dexterity.
We can work out this through different types of reflex training and SAQs, abbreviated for speed, agility, and quickness.
Applicable Combat Strength: Cable's strength and performance are suitable for combat. Even without his robotic stature, his strength is athlete-level. So, for this, we will combine standard lifting with combat-specific movement patterns. This way, not only can we build a physique inspired by Cable, but we can also develop performance levels similar to his.
This approach to training falls under the principle of specificity, as mentioned in the Deadpool Workout.
This is the basis of Cable's performance. Let's discover what we need to create a Cable workout plan.
How to Workout Like Cable in Real Life
From a gym bro's perspective, here is what we need for this workout plan:
Cable's transferable strength in combat
Cable's agility and dexterity
Cable's endurance
Now, let's get to training!
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Day 1: Cable Total Body Combat Conditioning (Kettlebells and Bodyweight)
Kettlebell Goblet Squats - 4 sets x 12 reps
Push-ups - 4 sets x 15 reps
Kettlebell Swings - 4 sets x 15 reps
Renegade Rows - 4 sets x 10 reps each arm
Jumping Lunges - 3 sets x 12 reps each leg
Plank - 3 sets x 30 seconds
Day 2: Cable Agility and Power
Ladder Drills - 4 sets x 1 minute
Box Jumps - 4 sets x 10 reps
Agility Cone Drill - 4 sets x 1 minute
Medicine Ball Slams - 4 sets x 15 reps
Battle Rope Waves - 4 sets x 30 seconds
Plyometric Push-ups - 3 sets x 10 reps
Day 3: Cable Full Body Strength
Deadlifts - 4 sets x 8 reps
Pull-ups - 4 sets x max reps (weighted if possible)
Bench Press - 4 sets x 8 reps
Bent-over Rows - 4 sets x 10 reps
Overhead Press - 4 sets x 8 reps
Romanian Deadlifts - 3 sets x 10 reps
Day 4: Cable Speed and Endurance
Sprint Intervals (on track or treadmill) - 8 sets x 30 seconds sprint, 60 seconds rest
Jump Rope - 4 sets x 2 minutes
Burpees - 4 sets x 15 reps
Mountain Climbers - 4 sets x 30 seconds
Shuttle Runs - 4 sets x 1 minute
High Knees - 3 sets x 1 minute
Day 5: Cable Full Body Strength
Squats - 4 sets x 10 reps
Chin-ups - 4 sets x max reps (weighted if possible)
Dumbbell Lunges - 4 sets x 12 reps each leg
Incline Bench Press - 4 sets x 8 reps
Single-arm Dumbbell Rows - 4 sets x 10 reps each arm
Arnold Press - 3 sets x 10 reps
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