The Jesus Training Plan: Workout like Jesus of Nazareth
Those who know me closely know of me as a follower of Christ who so happens to love training, and I've built this platform heavily inspired by fitness and superheroes through my relationship with Jesus.
I'm super pumped for this episode of the Superhero Training series because, for this Easter/Good Friday special, we will be covering the Hero of all heroes - Jesus Himself!
Unlike most of our favorite superheroes seen in cinema and comics, this particular hero is known to have existed at some point in time. He walked on water, healed the sick, fed thousands of people, sacrificed Himself for our salvation through crucifixion, and will soon come again - according to historical texts.
While we couldn't possibly do many of the things that Jesus did and does in a spiritual sense, there are lots of things He did in a physical sense that truly stood out to me.
He may have been pretty strong and fit throughout His time on earth.
With that being said, let's get into it - starting with the physique ranking!
Jesus 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)
Jesus is placed on the Tier 1 ranking - realistically achievable.
Let's go over some factors that place him on this ranking.
Average Stature: Historical accounts suggest that Jesus likely had an average stature for a man of his time and region, standing around 5'5" to 5'7" tall.
Lean Build: Jesus's lifestyle as a traveling preacher and carpenter involved physical labor, contributing to a lean and toned physique. His diet, primarily consisting of simple, locally sourced foods, would have supported His lifestyle.
Physical Endurance: Jesus's ministry involved lots of travel on foot, demonstrating physical and cardiovascular endurance. And He most likely didn't do them with the best shoes in modern times. Historians estimate He walked an average of 20 miles a day during his ministry. Whether it's true or not, put it into perspective!
Keep in mind, these factors are all educated assumptions. We don't know for sure how He looked or what He did due to the time His physical life took place.
romansigaev/FreePik
Jesus Training Principles
While historical records don't discuss the training regimen that Jesus may have followed during His worldly lifespan, we can take certain bits and pieces of His life and create a training regimen out of it!
Let's go over some training principles that can give us direction on this workout plan.
Functional Fitness
Jesus's time as a carpenter would have required functional movements, including lifting, carrying, and woodworking. Implementing functional fitness exercises that mimic these movements can build transferable strength. Focus on compound exercises such as squats, deadlifts, rows, and presses to target multiple muscle groups.
Outdoor Activity
Jesus's ministry often involved traveling on foot. Incorporating outdoor activities such as hiking, trail running, or cycling into your workout routine can improve cardiovascular health, enhance endurance, and can also provide a change of scenery.
Bodyweight Training
Given the lack of access to modern gym equipment, Jesus may have relied on bodyweight exercises to maintain strength and fitness. In a real-life scenario, we would have to include bodyweight movements to provide sustainability.
How to Workout like Jesus in Real Life
From a gym bro's perspective, here is what we need to create a training plan inspired by Jesus Christ.
Functional Strength: This means focusing on exercises that aim to build transferable strength.
Endurance and Stamina: We don't need to do any committed intense cardio. The best thing to ensure is that we track steps and try to get 10k steps or more in a day.
Kettlebells: Since stones and rocks may not be as accessible in today's time, we are going to focus on combining kettlebell training and calisthenics to build strength.
For more information on this training style, we created a full breakdown on how Kettlebells and Calisthenics make up the ultimate training duo!
Without further ado, let's get into some training!
jesus_3/Flickr
Day 1: Strength and Endurance
Warm-up:
5 minutes of light jogging or jumping jacks
Dynamic stretches focusing on the legs, arms, and core
Workout:
Kettlebell Goblet Squats: 4 sets of 12 reps
Push-ups: 3 sets of 15 reps
Kettlebell Swings: 4 sets of 15 reps
Plank: 3 sets, hold for 45 seconds each
Russian Twists with Kettlebell: 3 sets of 20 reps (10 each side)
Cool Down:
5 minutes of stretching, focusing on the muscles used during the workout
Day 2: Mobility and Core
Warm-up:
5 minutes of brisk walking or light jogging
Dynamic stretches targeting the entire body
Workout:
Turkish Get-ups: 3 sets of 5 reps each side
Kettlebell Windmills: 3 sets of 8 reps each side
Bicycle Crunches: 3 sets of 20 reps
Kettlebell Halo: 3 sets of 10 reps each direction
Plank Variations: Side plank, front plank, and reverse plank - 3 sets of 30 seconds each
Cool Down:
5 minutes of gentle stretching, focusing on increasing flexibility and mobility
Day 3: Power and Agility
Warm-up:
5 minutes of jump rope or high knees
Dynamic stretching focusing on the lower body and shoulders
Workout:
Kettlebell Clean and Press: 4 sets of 8 reps each side
Bodyweight Lunges: 3 sets of 12 reps each leg
Kettlebell Snatch: 4 sets of 10 reps each side
Plyometric Push-ups: 3 sets of 10 reps
Lateral Bounds: 3 sets of 10 reps each side
Cool Down:
5 minutes of stretching, paying attention to the muscles used during the workout
Day 4: Active Recovery (Walking 10-20k steps)
Day 5: Full Body Strength
Warm-up:
5 minutes of jogging or cycling
Dynamic stretches targeting the entire body
Workout:
Kettlebell Deadlifts: 4 sets of 10 reps
Pull-ups (or bodyweight rows if unable to do pull-ups): 3 sets of 8 reps
Kettlebell Renegade Rows: 3 sets of 10 reps each side
Bulgarian Split Squats: 3 sets of 10 reps each leg
Kettlebell Figure 8s: 3 sets of 15 reps
Cool Down:
5-10 minutes of stretching, focusing on all major muscle groups
Fandom
Jesus Workout Plan: Additional Resources
