With Captain America-Winter Soldier hitting the big screen and a slew of superhero films following, isn’t it time you developed a heroic body?
Between this Summer’s Amazing Spiderman 2, Captain America 2 and Guardians Of The Galaxy, superheroes are bigger than ever. At some point we’ve all wondered what super power we’d most like to have, but you don’t have to wonder anymore. Just use the Aegis Training guide to becoming a superhero and you’ll be leaping tall buildings, wielding hammers and pulling your own Lois Lane in no time.
Disclaimer- We do not recommend dressing in lycra and dispensing vigilante justice.
Superman- Super Strength
Superman dates back to the 1930's, his famous underwear-on-the-outside fashion statement was a nod to Victorian era circus strongmen. The underpants have been ditched for the latest big screen incarnation but the super-strength remains intact.
Get The Power –
Follow the rule of 3-5
3-5 exercises (deadlift, chin-up, military press for example)
3-5 minutes rest between sets
Low reps with heavy weights and long rest are the way to develop superhero strength.
The Super Shortcut- Testosterone tends to peak around 3 in the afternoon, so if possible try and schedule your strength workouts then.
The Flash- Super Speed
Struck by lightning and sent flying into a shelf of radioactive chemicals (which is pretty unlucky by anyone’s standard really) Barry Allen developed superhuman speed. The long-rumored Justice League movie should see his luck change as he rubs shoulders with Batman and Superman on screen.
Get The Power- If you want to be fast you need to train fast. Stop running long distances and choose short burst sprints of 20-50 metres. Keep the rest periods long to allow full recovery between sets, the goal is performance, not getting out of breath.
Start with 6 sets of 40 metre sprints three times a week, resting three minutes between sprints.
Always warm up thoroughly to avoid muscle strains.
The Super Shortcut- Stretch your hip flexors regularly, this increases stride length making you faster.
Thor - Power
Thor is the only hero with a day of the week named after him (seriously, Thursday is named after Thor, Wednesday after his father Odin, and Saturday after rubbish-but-hot girl-band The Saturdays)
Thor is one of the most powerful Avengers. In the technical sense, power is a combination of strength and speed. Think throwing a heavy rock rather than hoisting it slowly off the ground.
Get the power- You can’t beat Olympic weightlifting for power development. It’s a very technically demanding sport, the masters of have been slaving away in a Bulgarian training camp since they left the womb. However, the Snatch Pull is a far less complicated movement that yields the same benefits.
The Super Cheat – Schedule the snatch pull first in your workout and then follow it with the deadlift for a heroic combination of strength and power.
Wolverine - Super Healing
Thanks to his mutant healing powers Wolverine has survived being stabbed, beaten and mutilated in every imaginable way. Kind of like Jackie Chan, but with Danny DeVito's body hair.
Get The Power- Boost your immune system by looking after your gut. A probiotic supplement and two tablespoons of coconut oil per day along with plenty of green veg are a decent start. Sleep is vital too, so get to bed before 11 to get your regulation 8 hours.
The Super Shortcut – Buy a greens supplement and have one scoop with your breakfast every day.
Spider-Man- Super Agility
Another in the proud line of Marvel Comics heroes to develop fantastical powers after exposure to radiation. When we tried that method we just lost all our hair and teeth and went partially blind. Moral of the story? Comic books lie!
Get The Power – Parkour, also known as free running, is every bit as impressive as Peter Parker’s wall crawling heroics, and you don’t need to be bitten by a radioactive spider to learn it.
Be sure to get professional instruction from a company like Parkour Generations, who run classes all over the UK.
Reed Richards (The Fantastic Four)- Super Flexibility
Bombarded by radioactive gamma rays, Reed's wife has the power of invisibility, his brother in law can turn into fire and his best friend has superhuman strength. Reed has the ability to...stretch quite far. Okay so he's kind of the Ringo of the group, but he’s married to Jessica Alba so don’t feel too bad.
Get The Power – Most men treat stretching like Dracula treats garlic, crosses and the Twilight movies (i.e. they fear, hate and avoid it). But flexibility is very important for injury prevention. There's nothing big and clever about being stiff as a girder
Start your workouts with at least 15 minutes of stretching and mobilisation. Joe Defranco's Limber 11 is a great option.
The Super Shortcut- Roll the soles of your feet with a tennis ball for freakily instantaneous improvements in hamstring flexibility.