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How to Train a Superhero

Superheros are already pretty… super. But just like the rest of us they have strengths and weaknesses. We bet Spider-man can do muscle-ups all day, but he’d struggle beating The Hulk in an arm wrestle!

So we thought it’d be fun to put together a programming template for some of your favourite superheros. We’ve profiled them as we would for a Range of Motion Individualised Programming client, and then constructed their biased programming.

The program break-down is heavily biased towards improving their weaknesses, because, in the end, whether you’re trying to fight the bad guys, or do well in a local CrossFit competition, it’s your own personal Kryptonite that will be the deciding factor.

Do you have the bodyweight ninja abilities of Spider-Man? The engine of Captain America? The brute strength of The Hulk? Or maybe you’re a different CrossFit superhero? Take this quick quiz to find out which superhero your CrossFit abilities most closely match.

Thor is a fast, strong and powerful athlete who excels with a barbell for a low number of reps. Anything over ten reps though and he starts to breath hard. Even though he is strong and have a high level of muscle tissue, it’s not enough to overcome his bodyweight and he struggles with bodyweight and gymnastic movements. Relatively, his lower body is stronger than his upper body. He is limited on workouts by his ability to move his body in space and his cardiorespiratory endurance.

Thor’s Programming Bias

Iron-Man is an endurance dominant athlete with a good engine and can keep going all day with monostructural type movements. Although he has a good cardiorespiratory capacity, his barbell work is not a major weakness. His technique and efficiency can him down in the Olympic lifts and bodyweight and gymnastic movements. Iron-Man does well with low complexity barbell movements, not just when fresh, but also under cardiorespiratory duress. He struggles however with Olympic lifts under these circumstances because he’s constantly working close to his max strength. Working on technique and movement efficiency will allow him to better express his work capacity and strength. Bodyweight and gymnastic movements are his major weakness.

Iron-Man’s Programming Bias

Captain America is an endurance dominant athlete with a good engine and can keep going all day with monostructural type movements. His strength and power are his major weaknesses, but his bodyweight means he is competent at bodyweight and gymnastics movements. Captain America struggles with anything barbell related, though his technique and efficiency mean he’s better at Olympic lifts than power lifts, where he struggles to lift large loads. Even though he has good cardiorespiratory endurance, he fatigues quickly with barbell movements because he’s constantly working close to his max strength. He’s limited by his ability to move external weight.

Captain America’s Programming Bias

Would you benefit from Individualised Programming? Dan Williams provides 100% Individualised CrossFit Programming to cater for your specific goals. Detailed and all-inclusive weekly remote CrossFit Programming and one-on-one athlete care – completely unique to you.

The Hulk is a fast, strong and powerful athlete who excels with a barbell for a low number of reps. Anything over five reps though and he starts to breath hard. He struggle with bodyweight and gymnastic movements. He is limited on higher rep weighted workouts by his cardiorespiratory endurance. Because of this The Hulk is often not able to express his strength and power because he hits cardiorespiratory fatigue before muscular fatigue.

The Hulk’s Programming Bias

Ant-Man an athlete who is strong at bodyweight movements and is also competent with a barbell. He would see a rapid improvement in his Olympic lifts as he improves your technique and transfer the coordination he possesses in gymnastics work to your Olympic lifts. His work capacity lets him down and he often struggles to accurately display his strength and bodyweight prowess because of a weakness in cardiorespiratory endurance. This endurance is one of the easiest components of fitness to improve, and doing so will allow Ant-Man to better express his competency.

Ant-Man’s Programming Bias

Spider-man a gymnastics dominant athlete with a good cardiorespiratory engine and excels at bodyweight type movements. His strength and power are his major weaknesses. He struggles with anything barbell related, though his technique and efficiency mean he’s better at Olympic lifts than power lifts, where he struggles to lift large loads. Even though he has good cardiorespiratory endurance, Spider-man fatigues quickly with barbell movements because he’s constantly working close to his max strength. Relatively, his upper body is stronger than his lower body. He’s limited by his ability to move external weight.

Spider-Man’s Programming Bias

Would you benefit from Individualised Programming? Dan Williams provides 100% Individualised CrossFit Programming to cater for your specific goals. Detailed and all-inclusive weekly remote CrossFit Programming and one-on-one athlete care – completely unique to you.

Dan Williams

Dan Williams

Founder/Director

Dan Williams is the Director of Range of Motion. He has a Bachelor of Science (Exercise and Health Science) and a Postgraduate Bachelor of Exercise Rehabilitation Science from The University of Western Australia, with minors in Biomechanics and Sport Psychology. He has worked with many thousands of individuals along the full spectrum of health, and has coached at The CrossFit Games. He regularly presents to corporate and fitness industry groups and mentors Fitness Professionals.