Cyborg is a relative new comic book character. While the character was introduced 36 years ago, he’s not super popular. As a nerd, I consider a character really popular when they are recognizable to those non-nerd peoples. Cyborg has enjoyed increasing popularity over the decades. Especially when the original Teen Titans series aired over a decade ago. In 2011 DC launched the New 52, which established Cyborg as a founding member of the Justice League. In the upcoming Justice League film he will be portrayed by a burgeoning actor named Ray Fisher. To fulfill this role, Ray had to get into college football shape to play the half man half machine. In this workout, we’re going to work like a machine to get into bionic shape. The Workout This workout is going to be centered around the idea of Cyborg being half machine. Form follows function. He looks like a machine because he is one. He moves like one. This is how he’s able to keep up with his cosmically powered teammates. In keeping with this theme I will be utilizing an functional training split. The catch is - the first workout will be a metabolic conditioning workout. And the upper body workout will be a strength and hypertrophy workout, utilizing set/rep schemes that maximize both. The lower body workout will be a strength and hypertrophy workout as well, structured in a way that lends itself more toward strength and power. It’s a three day split. Day 1 will have you using Full Body Metcon. Day 3, Upper Body. And off course you’ll be doing the Lower workout on Day 2. When the next week starts, you’ll start with Upper Body and the rotation will continue like so. The workout itself is a functional type of split. There are many functional splits and this is just one of the ones I’ve used for tactical athletes over the years. It’s structured in such a way that you get a metabolic conditioning workout (compound training to be specific), a lower body workout for hypertrophy, strength and power, and an upper body workout for the same goal. The full body workout is a metabolic conditioning workout in the way of compound training. Compound training simply mines that two exercises are combined into one, typically an upper and a lower. Not only does this activate more muscles and utilize more muscle mass. But because it does it lends itself to increased fat burn. Keep in mind that you can do this workout as circuit as well. If you choose not to, keep the rest between sets somewhere between 60-90 seconds. The lower body workout is designed to build strength and power in the entire lower body - the quads, the hamstrings, the glutes, the lower back, the entire posterior chain. You have options here. You can stick to a set/rep scheme that is more centered to strength and power (i.e. 4x6). Doing so will also lend itself to hypertrophy. Or you could do 4x8 which lends itself a bit more to hypertrophy. The movements are innately geared toward strength and power, though. So it’s up to your discretion. You can also start in the former rep range and build your way up to the latter. The upper body workout is designed the exact same way. With two movements per major muscle group to work them on both planes of movement. And movements for smaller muscle groups that require raw strength and power to perform. This workout is designed to build functional upper body pushing and pulling power and muscle. One of the reasons workouts like this are so effective, besides the compound training, is because it utilizes a suspension trainer. If you’ve read my introductory article to suspension training then you’re aware of how it recruits stabilization muscles that other training implements simply do not. This trains your entire body in more ways than one, building functional muscle and strength in a very unique way. Another reason suspension training is so great is because it never gets old. Rings are something that you’ll never outgrow no matter how long you train. And suspension straps are that provide two types of progression. The first is the progressions themselves, and second is the angular progressions that require more strength to advance through, providing a unique approach to progressive overload. It is for this reason that you could run a program like this for a very long time. Progressing to the top of these rep ranges will take time depending on your level. And once that happens it’s still not over. Now you have to increase the angle from which you work. That being said, let’s get to the workout. Full Body MetCon
Lower Body Strength & Hypertrophy
Upper Body Strength & Hypertrophy
In Conclusion Cyborg is very iconic within the DC fandom and his popularity is sure to skyrocket with the premiere of the Justice League movie next year. Mark Twight always gets his stars into incredible shape it looks like Ray Fisher is no exception. While we don’t have an official workout, the picture above tells he has been doing some type of metcon. Probably in the style of CrossFit. So this might actually be pretty close. That being said, I hope you enjoy it. As always, you can make modifications however you like. As long as you have fun with it. Don’t forget to share and subscribe to get more workouts like this. Yours in Bodyweight Badassery, BarLord Further Reading Suspension Trainer Exercises and Progressions On Metabolic Conditioning Suspension Trainer Exercises and Progressions**
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Shredded ShamanLifelong athlete and martial artist. I'm on a mission to bring back the good old days of Physical Culture and make this fit lifestyle a lot more enjoyable. Archives
October 2022
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