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.
SUPERFUNCTIONAL 3: SUPERMOVER - SPRING SALE!
Supermover is a program that builds an athletic physique and functional performance with short, accessible, & fun home workouts.
GET SUPERMOVER HERE!
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
Batman Smash! Reminds me of comic book Punisher.