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Prep Time Workout: Batman Training 2022
It’s finally here! The Batman Training Routine for 2022. I called this workout the “Prep Time Workout” because, as every Batman fan knows, The Dark Knight can defeat any opponent given the proper preparation.
This is your prep time. The opponent? Life… I guess.
If you want the full story of how I landed on this particular routine, be sure to check out the full Batman Training 2022 video; it is by far my biggest and most ambitious video to date.
See also: Batman Training 2021: I Am Vengeance – How Should Bruce Really Train?
But, to cut a long story short, the program selects exercises that offer maximum transfer across the multiple domains that Batman would need to train: providing running speed, jumping height, climbing ability, striking power, endurance, max strength, throwing distance, and more. This according to my amended ATNSP hierarchy.
These are combined with exercises that plug missing gaps in the average physique: things like grip strength, straight arm strength, the vastus medialis, glute activation, etc.
I nerdily called these “SuperExercises” (like superfoods…).
To acquire these exercises I spoke to two top-level martial artists, a parkour athlete, a luminary of functional training, two more of the biggest movers and shakers in the world of functional training, and a YouTuber known for his superhero training routines.
I also plundered some of the most exciting exercises from a range of top tier coaches. Some even spoke to me personally to give their recommendations.
The Design
While this program is mainly just a bit of fun and should be taken with a pinch of salt, there is also some synergy and strategy, here. For example, three exercises recommended by top functional coaches: the ATG split squat, hip thrust, and car push, actually form an amazing “trifecta” for running speed and jump height.
The hip thrust will allow for glute activation with the leg locked out as you push off the ground when running. The ATG split squat not only strengthens the VMO but also stretches the hip flexors to allow for greater glute engagement in those positions. Meanwhile, the ankle stiffness provided by the car push should allow for more transfer of force during that running and sprinting: as less energy is lost through dorsiflexion!
There are a few other little bits like this, too. For example, the combination of the bench press, one arm cable press, and rotational throw (do this against a tree or wall) will help to build rotational power and the “serape” effect. In other words: you’re building power, as well as a strong core and the movement pattern (“network”) to utilize said power.
There’s anti-flexion, anti-extension, anti-lateral flexion, and anti-rotation, for the core. There are upward, downward, and horizontal pushes and pulls. (For extra credit, use the tactical pull up variation for the weighted pull ups. See my pull up article for more on why.)
Mobility is baked in, thanks to the bridge, the hangs, the splits push ups, the cossack squats, the deep lunge, and the ATG split squat.
And I think this is one of the only programs you’ll find for non-athletes/military that involves the likes of pre-fatigue for increasing mental vigilance under stress/pressure.
So, take this, adapt it to your own needs. And if you want more like it, then of course you can try my full program and video course (with all exercises tutorialised). That’s SuperFunctional Training 2.0. Otherwise, enjoy the new “Prep Time” workout, below:
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A quick question re: the Prep Team work sheet – I assume it’s a 1 box = 1 day spread, ie: Do Full Body one day, Do Push the next day, Pull the next, etc etc on and on, is that accurate? or is it a Truly crazy “this is the full workout for the day” experience?
Thanks for all you do, Adam! You’re definitely my favorite of the current crop of trainers/creators/influencers, and really inspire me to finally get out of myyears long funk and get back into the place of inner and outer strength i used to be in A Long time ago!!
It’s a push-pull-legs-full body split. So, you’ll be training each muscle group two times per week.
Sorry, I’m also confused by this. Like this?
Mon – push
Tue – pull
Wed- leg
Thur – full body
Fri – push
Sat – pull
Sun – legs
Well, if you were to use this workout it would look something like:
Mon- Full-body
Tue-Rest
Wed-Pull
Thursday-Push
Friday-Legs
Saturday-Rest
Sunday-Rest
I would split it like a upper body and lowerbody split wirh tweeks
Monday: push/pull
Tuesday: legs/shoulder
Wednesday: Rest day
Thursday: push/pull
Friday: full body
Saturday:( )
Sunday:( running)
()* anything you lackin or rest day
This was i hit all muscle groups twice per week and abs is not necessary hittin twice from a hypertrophy perspective
And splitting each day with two sessions
Morning
Afternoon
Full body day is no expectation to “MY” concept
I split the day with
stability exercises, lower body exercises (and i feel like the kettlebell swing is left out, so imma add that)
And
Core exercises, handstand focused sessions (bc i cant hold a handstand😭)
With shadow sparrinng (if you have a have heavy bag do that instead).
This may seem alot for a beginner, bc it is. this is how i would “Personally” do it.
If i was a beginner ot would look like this
Monday:Fullbody(and separate the handstand for a own session. The L sit do a easier variation)
Tuesday: rest
Wednesday:push
Thursday:pull
Friday: legs
Saturday:()
Sunday: ()
But finally dont just follow the program and expect results. Be like batman, personalise, adapt to your own needs/ current circumstances and stick to it and learn from your mistakes and results.
Now train to be the best
Thanks for asking. I wasn’t sure either.
thx you
I am a 57 year old former US Marine. I recently gained alot of weight. I am about 300 lbs now. I am a huge Batman fan. I love this information and would appreciate any additional suggestions you have. I am hoping to run a Spartan race next year.
How does cardio fit in? MetCon? Excellent content as always.
I am one of your Patreon supports. The video was excellent and the Prep Time workout would be more useful for those using it if it had photos for those exercises that either aren’t commonly done or not known. What are your thoughts? By the way, I did make some snips but will need to go back to fill in the missing ones to completely address the Workout.
Will i build muscle with this program ?,
No, but you are going to improve your overall fitness that means strength,speed,endurance,mobility,mental toughness etc.
thank you
Im batman