The Absolute Batman Program: Absolute Power

Following is a hypothetical Long Term Athletic Development (LTAD) plan for Absolute Batman. Absolute Batman is an elseworlds version of Batman who prioritises brute strength and size over his usual ninja antics.

The central thesis of this plan is that career scale periodisation would be necessary to build Bruce Wayne’s skill set and is a viable approach for more hobbyist athletes.

The plan builds power and strength on top of a foundation of work capacity, joint integrity, and skill learning. Powerlifting is stacked on top of bodybuilding in order to maximise growth. Functional training is added at the end to build rotational power and grip strength – to “plug the gaps.”

Phases 1-5 can be cycled if necessary. The final phase is intended to maintain the traits, attributes, and skills developed while the candidate is “operational.”

All phases need explicit fatigue management, peaking, de-loading, prioritization. This is a fictional program but should provide inspiration as to how one might plan an intense routine over the course of months.

Each phase (or epoch) should be divided into 4-12 week blocks.

Phase 1 – Work capacity / Athleticism – 1 Year

Designed to build a powerful cardio base for subsequent training/joint integrity

Day 1: Sprint drills (Technical not maximal) | Mobility
Day 2: Rock climbing | Athletic Drills
Day 3: Plyometrics | 20 Minute Light Run
Day 4: High Rep Calisthenics | Swimming
Day 5: 7k run | Mobility
Day 6: High Rep Calisthenics | Team Sports
Day 7: Rest | Mobility

Research: Forensic Psychology, military theory, negotiation, anatomy

Phase 2 – Advanced Skills Training / Bodyweight Mastery – 2.5 years

Day 1: Muay Thai | Parkour | Mobility
Day 2: Jujitsu | 5k run
Day 4: Rock Climbing | Mobility
Day 5: (Submaximal) Advanced Calisthenics | Team Sports
Day 6: Capoeira
Day 7: (Submaximal) Advanced Calisthenics | Mobility

Research: Sports science, sports psychology, martial arts theory, escapology

Phase 3 – Powerbuilding Phase – 1.5 years

Day 1: Push Day | 5k run
Day 2: Pull Day | Swimming
Day 3: Muay Thai | Wing Chun | Mobility
Day 4: Parkour | Advanced Calisthenics
Day 5: Leg Day (Hypertrophy Focus) | Mobility
Day 6: Full Body Strength Day (Moderate)
Day 7: Rest

Research: Meditation, chemistry, lockpicking, explosives, weapons

Phase 4 – Max Strength Phase – 2 years

Day 1: Bench Press Focus | 3k run
Day 2: Muay Thai| Mobility
Day 3: Deadlift Focus | Trapping Hands
Day 5: Accessory Lifts | Jujitsu
Day 6: Squat Focus | Mobility
Day 7: Rock Climbing | Swimming | Mobility

Research: Economics, architecture, forensics, psychological warfare

Phase 5 – Functional Power Phase – 1 year

Day 1: Plyometrics | Swimming | 2K Run
Day 2: Squat, Deadlift, Bench (Maintenance)
Day 3: Full Body Bodybuilding | Mobility
Day 4: Kettlebells | Rope Flow | 1 Mile Loaded Carries
Day 5: Heavy Sandbag | Overcoming Isometrics | Mobility
Day 6: Athletic Drills | Grip Training (Rope Climb)
Day 7: MMA

Research: Hacking, physics, neuroscience, sociology, free diving, juggling

Phase 6 – Maintenance – Ongoing

Day 1: Squat, Deadlift, Bench Maintenance | Accessory Lifts
Day 2: Deep Meditation | Mobility
Day 3: Powerbuilding Full Body
Day 4: Light Sparring | Tai Chi
Day 5: Parkour/Gymnastics
Day 6: Powerbuilding | Swimming
Day 7: Deep Meditation | Mobility

Include: Active recovery, sports vision training, hand conditioning, bone conditioning

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