Work out like a Super Man
Posted on August 5th 2016 by Sarah Burden
Henry Cavill isn’t exactly new to fitness: the star of Man of Steel and Batman v Superman: Dawn of Justice bulked up to superhero size twice to truly embrace his role as the iconic superhero. If you missed the news, we’re thrilled that Henry Cavill will be taking on the 10K Commando Challenge this year!
We have already talked about the importance of training for the different components of fitness – using our first, second and third Commando workouts – and this weekly workout goes all the way to transform you into a well-rounded athlete.
This workout consists largely of heavy Olympic weightlifting movements – not for the faint of heart – to build muscle, strength, power, and agility. This isn’t a standard powerlifting program, though: with many of the exercises completed as part of a circuit (no resting!), the workout also develops endurance and cardiovascular health.
These are highly complex movements, and should only be performed if you know exactly what you’re doing, and ideally with a qualified trainer. Exercises marked with a letter are performed in sequence using the same weight, and you only rest between sequence sets.
1: Hang Clean and Jerk – work up to 1 heavy rep
This is a highly complex and demanding full-body movement to start off the workout! Start by holding a barbell in front of your thighs, before explosively jumping upwards and shrugging your shoulders to bring the bar upwards. Once you’ve caught the bar at shoulder level (i.e. you’ve completed the hang clean), bend your legs with a split stance, and power the bar to an overhead position. To complete the movement, your legs should be fully extended and brought back together again.
2A: Clean Pull – 4 Sets, 1 Rep
With a barbell on the floor, pull the bar upwards and extend your hips. Once the bar reaches the top of your thighs, quickly extend your hips and shrug your shoulders, while pushing up onto your toes.
2B: Power Clean - 4 Sets, 1 Rep
This is similar to the clean pull, except when the bar reaches the top of your legs, continue pulling the bar upwards and catch the bar at your shoulders, with the same movement used during the hang clean and jerk.
2C: Front Squat – 4 Sets, 1 Rep
With the bar held in front of you at shoulder level, bend your knees and lower your body into a squat position. At the bottom of the squat (thighs at least parallel to the floor), extend your hips and push upwards to return to a standing position.
2D: Push Press – 4 Sets, 1 Rep
Starting with the bar in front of you at shoulder level, bend your knees slightly and then extend your legs and push upwards, pressing the bar to an overhead position.
2E: Split Jerk – 4 Sets, 1 Rep
Holding the bar in front of you at shoulder level, bend your knees slightly and then press the bar overhead quickly while changing to a split stance.
3: Front Squat – work up to 1 heavy rep
Perform the front squat as described above, working up to a maximum single rep with good form. Complete no more than 10 reps in total, to conserve energy.
4: Front/Back Squat Combo – 3 Sets of 7 (Front) + 13 (Back)
Use 70-75% of the maximum front squat weight that you used in the previous exercise to perform 7 front squats followed quickly by 13 back squats (with the bar resting on your upper shoulders/traps).
After all that, you’re done- one workout a week seems like plenty, right? This superhero inspired workout might be formidable, but you don’t have to be a superhero to take on the Commando Challenge!
This entry was posted in General event, Training guides and preparation and tagged The Royal Marines Commando Challenge, Batman v Superman, charity, Dawn of Justice, Devon Air Ambulance, Henry Cavill, lifesaving, Man of Steel, non profit, RMCdoChallenge, Royal Marines, Super Man, Superman, The Royal Marines Charity by Sarah Burden. Bookmark this permalink.