Tim Drake Training Plan: Workout like Red Robin in Real Life
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On this episode of the Superhero Training Series, we will be covering Red Robin, also known as Tim Drake!
We've already covered most of the Bat Family, including Batman, Red Hood, Nightwing, and now Tim Drake!
You can also check out other characters from our DC database which includes the likes of Superman, Wonder Woman, Bane, Deathstroke, and more!
Now, let's get into the training breakdown starting with the physique ranking.
Tim Drake 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)
Tim Drake's physique is ranked at Tier 1 - natty.
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Tim Drake Workout Principles
This is the part where we break down his performance feats and figure out how we can work out like Red Robin in real life!
Tim Drake Acrobatics and Agility: This is basically step 1 for anyone who aspires to be like Batman, let alone his band of sidekicks. Tim Drake is a highly skilled acrobat with a proficient amount of agility and quickness. This helps him perform countless martial arts maneuvers in complex locations.
Tim Drake Combat Skills: When it comes to combat and fighting, Tim Drake is actually very proficient in this area due to his simple and effective approach to fighting. This basically means being able to fight his enemies without sacrificing too much energy in the process.
Strength Endurance: While he is proficient, Tim still needs to ensure he has a good amount of gas in the tank before fighting crime. Strength endurance is super important when it comes to performing for a long period, as well as producing short bursts of power.
Now, here is how to train like him in real life
How to Train Like Tim Drake in Real Life
From a gym bro's perspective, here is what we need to put together a Tim Drake workout plan:
Tim Drake's Agility
Tim Drake's Strength Endurance
Tim Drake's Acrobatic Skills
Now, let’s get into some training!
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Day 1: Strength Training
Warm-up: 10 minutes of dynamic stretching
Box Jumps: 3 sets of 8-10 reps
Deadlifts: 3 sets of 8-10 reps
Push-ups: 3 sets of 10-12 reps
Pull-ups: 3 sets of 8-10 reps
Dumbbell Rows: 3 sets of 10-12 reps (each arm)
Overhead Press: 3 sets of 8-10 reps
Cable Rotation: 3 sets x 1-12 each side
Metabolic Conditioning: Tire Flip for 3 rounds x 15-30 flips
Day 2: Martial Arts
Warm-up: 10 minutes of jogging and dynamic stretching
Phase 1 - Calisthenics Circuit:
Bodyweight Squats: 3 sets of 15 reps
Push-ups: 3 sets of 12 reps
Lunges: 3 sets of 12 reps (each leg)
Plank: 3 sets, hold for 45 seconds
Jumping Jacks: 3 sets of 30 seconds
Burpees: 3 sets of 10 reps
Phase 2 - Technical Work:
Practicing various martial arts techniques (kicks, punches, blocks) focusing on form and precision.
Shadow boxing: 3 rounds of 3 minutes each, focusing on technique and footwork.
Partner drills or pad work (if available): 3 rounds of 3 minutes each.
Phase 3 - Burnout:
Heavy bag work: 3 rounds of 3 minutes each
Cool down: 5 minutes of stretching
Day 3: Strength Training
Warm-up: 10 minutes of foam rolling and dynamic stretching
Bulgarian Split Squats: 3 sets of 8-10 reps (each leg)
Bench Press: 3 sets of 8-10 reps
Weighted Chin-ups: 3 sets of 8-10 reps
Romanian Deadlifts: 3 sets of 10-12 reps
Arnold Press: 3 sets of 10-12 reps
Russian Twists: 3 sets of 15 reps (each side)
Metabolic Conditioning: Med ball slams 3 x 30 seconds
Day 4: Martial Arts
Warm-up: 10 minutes of skipping rope and dynamic stretching
Phase 1 - Calisthenics Circuit:
Bodyweight Squats: 3 sets of 15 reps
Push-ups: 3 sets of 12 reps
Lunges: 3 sets of 12 reps (each leg)
Plank: 3 sets, hold for 45 seconds
Jumping Jacks: 3 sets of 30 seconds
Burpees: 3 sets of 10 reps
Phase 2 - Technical Work:
Focus on specific martial arts techniques such as jabs, crosses, front kicks, roundhouse kicks, and defensive maneuvers.
Practice combinations of these techniques on a punching bag or with a partner (if available).
Phase 3 - Skill Development:
Work on drills that enhance agility, coordination, and reaction time, such as agility ladder drills, cone drills, and reaction ball exercises.
Hill Sprints 1 x 10 rounds
Cool down: 5 minutes of static stretching
Day 5: Strength Training
Warm-up: 10 minutes of jogging and dynamic stretching
Front Squats: 3 sets of 8-10 reps
Pull-ups: 3 sets of 8-10 reps
Dumbbell Bench Press: 3 sets of 10-12 reps
KB Step up: 3 sets of 10-12 reps
Steel Mace Halo: 3 sets of 8-10 reps on each side
Hanging Leg Raises: 3 sets, 12 reps
Metabolic Conditioning: Skipping Rope 6 x 3 minutes
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Tim Drake Workout: Additional Resources
