Cyborg Training Plan: Real-Life Teen Titans Workout
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In this segment of the Superhero Training Series, we are covering Victor Stone, better known as Cyborg from the Teen Titans series!
This week, we've covered Nightwing, Starfire, and Beast Boy, and we continue with our half-man, half-machine in this episode!
You can also check out more DC characters we've covered here: Batman, Superman, Wonder Woman, Deathstroke, Green Arrow, Tim Drake, and more!
Let us know who you would all like to see next!
Now, let's get into the breakdown.
Cyborg Physical Stats
Name: Victor Stone
Weight: 385lbs
Height: 6'6
Abilities: Half man, Half Robot
Alright, let's talk about it!
In specific adaptations, Cyborg is both leaner and bulkier - sometimes even both in one!
While most of his body and weight are made up of machinery, Cyborg was an ex-football player, which only makes sense that his robotic body type is somewhat similar.
But let's step away from the whole "robotic body" thing and look at his physique from a real-life standpoint.
One thing that the comics and cartoons made true about Cyborg is that his body - robotic or not, resembles that of a football player. So you can quickly tell that minus the nuts and bolts, he has an athletic physique with a balanced mass and size.
My personal favorite adaptation is the young justice version of him. Lean, athletic, muscular - just have a balance of everything.
Cyborg 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 peds for maintenance)
Cyborg's physique is placed in the Tier 3 category - Not Natty.
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Cyborg Workout Principles
This is the part where we get some direction on a workout plan!
Superhuman Stamina: This is going to be the main focus here. Think of Cyborg like the Androids from DBZ! They have artificial internal organs, making their cardiovascular system basically limitless. The same applies here for Cyborg.
For this, we will incorporate short bursts of power in plyos, but for time, like battle rope waves for one minute or assault bikes for as long as possible.
Superhuman Strength: Cyborg is the fourth strongest member of the Justice League, joining Superman, Wonder Woman, Hawkgirl, and even Green Lantern!
Anyone who has a name up there with Superman is impressive overall.
To train for something like this, we will add basic lifts to our regimen and focus on progressively overloading whenever it gets too easy.
Superhuman Speed: He may not be as fast as some of the fastest members, like the Flash, but he is faster than the average Joe.
We will add more speed-specific plyo exercises, like wind sprints, sled push, and box jumps.
Energy Projection: While this ability isn't possible yet, we will take some stuff from Starfire's playbook since both have similar skills.
This workout routine will definitely tie in with a lot of athletic training!
How to Workout Like Cyborg in Real Life
From a gym bro's perspective, here is what we need to consider for the Cyborg workout plan:
Cyborg's Superhuman Strength
Cyborg's Athleticism and Stamina
Cyborg's all-round performance
Now, let's get into some training!
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Day 1: Cyborg Explosive Upper Push Day
Warm-up:
Arm Circles: 2 minutes
Shoulder Dislocations with a Band: 2 minutes
Push-Ups: 2 sets of 10 reps
Main Workout:
Clap Push-Ups: 4 sets of 8-10 reps
Focus on explosive power, pushing off the ground as high as possible.
Dumbbell Bench Press: 4 sets of 6-8 reps
Use a weight that challenges you but allows for controlled, powerful reps.
Overhead Medicine Ball Slams: 4 sets of 12 reps
Slam the ball as hard as possible, engaging the entire upper body.
Plyometric Dips: 3 sets of 10 reps
Perform dips explosively, pushing up quickly and controlling the descent.
Arnold Press: 3 sets of 10 reps
Rotate the wrists during the press for shoulder stability and strength.
Battle Ropes: 3 sets of 30 seconds
Perform alternating waves with maximum intensity.
Cool-down:
Static stretches focusing on the chest, shoulders, and triceps: 10 minutes
Day 2: Cyborg Full Body Kettlebell Strength Workout
Warm-up:
Jumping Jacks: 2 minutes
Dynamic Stretches: 5 minutes
Main Workout:
Kettlebell Swings: 4 sets of 15 reps
Focus on hip drive and explosive power.
Kettlebell Clean and Press: 3 sets of 8 reps per arm
Clean the kettlebell to your shoulder, then press overhead.
Kettlebell Goblet Squat: 4 sets of 12 reps
Hold the kettlebell at chest height and squat deeply.
Kettlebell Renegade Rows: 3 sets of 10 reps per arm
Perform a push-up, then row the kettlebell to your hip.
Kettlebell Snatch: 3 sets of 8 reps per arm
Pull the kettlebell explosively overhead in one fluid motion.
Turkish Get-Up: 3 sets of 5 reps per side
Focus on controlled, precise movements for full-body strength.
Cool-down:
Static stretches focusing on the entire body: 10 minutes
Day 3: Cyborg Strength Leg Day
Warm-up:
High Knees: 2 minutes
Leg Swings: 2 minutes
Bodyweight Squats: 2 sets of 15 reps
Main Workout:
Barbell Squats: 4 sets of 6-8 reps
Use heavy weights to build leg strength and power.
Deadlifts: 4 sets of 6-8 reps
Focus on form and lifting explosively from the ground.
Bulgarian Split Squats: 3 sets of 10 reps per leg
Hold dumbbells for added resistance.
Leg Press: 4 sets of 12 reps
Use a full range of motion to maximize muscle engagement.
Calf Raises: 4 sets of 15 reps
Perform on a step for a greater range of motion.
Box Jumps: 3 sets of 10 reps
Focus on explosive power and landing softly.
Cool-down:
Static stretches focusing on the legs: 10 minutes
Day 4: Cyborg Mobility Kettlebell Workout
Warm-up:
Arm Circles and Leg Swings: 5 minutes
Dynamic Stretches: 5 minutes
Main Workout:
Kettlebell Windmills: 3 sets of 10 reps per side
Focus on stability and flexibility.
Kettlebell Figure Eights: 3 sets of 12 reps
Pass the kettlebell between your legs in a figure-eight pattern.
Kettlebell Around the World: 3 sets of 15 reps each direction
Rotate the kettlebell around your waist, switching directions.
Kettlebell Halo: 3 sets of 12 reps each direction
Move the kettlebell around your head, engaging your shoulders and core.
Kettlebell Overhead Carry: 3 sets of 1-minute walks per arm
Hold the kettlebell overhead, maintaining a stable core.
Kettlebell Dead Bug: 3 sets of 10 reps per side
Lie on your back, holding the kettlebell overhead, and perform controlled leg movements.
Cool-down:
Static stretches focusing on the shoulders, hips, and lower back: 10 minutes
Day 5: Cyborg Explosive Upper Pull Day
Warm-up:
Dynamic Stretches for the upper body: 5 minutes
Light Pull-Ups: 2 sets of 5 reps
Main Workout:
Explosive Pull-Ups: 4 sets of 6-8 reps
Pull yourself up quickly, aiming to bring your chest to the bar.
Bent Over Rows: 4 sets of 8-10 reps
Use a challenging weight, focusing on pulling explosively.
T-Bar Rows: 3 sets of 10 reps
Maintain a strong back and pull with power.
Single-Arm Dumbbell Rows: 3 sets of 10 reps per arm
Use heavy dumbbells and row explosively.
Face Pulls: 3 sets of 12 reps
Use a cable machine, focusing on pulling towards your face and engaging the rear delts.
Medicine Ball Slams: 3 sets of 15 reps
Use maximum effort to slam the ball into the ground.
