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The Dark Knight Workout

Today’s training session is perfect for emphasizing the important elements of human fitness and performance. With every intelligent strength and conditioning program certain elements must be met. These elements should emphasize mobility, strength, speed, and overall conditioning. With a more intelligent program you have a more complete program. Only a Dark Knight plans training such as this!

The Dark Knight Workout

Warm Up:

Rolling “V” Stretch: 5

A Skips: 15 R&L Legs

B Skips: 15 R&L Legs

Kettlebell Static Groin Stretch: 10 With A Pause At The Bottom Of Goblet squat (Note: If no kettle bell is available you can substitute a medicine ball, a rock, an unopened box of detergent, or a thick book.

Shoulder Warm Up: Palms To Face; Palms To Head–15 R&L Arms

Conditioning and plyometrics for athletic development. This is for developing some serious moves and to keep you in a state of physical readiness just like the Dark Knight! Recommended Equipment: Agility Ladder, Jump Rope

Jump Rope: 2-2 minute rounds of skips with 1 minute rest between!

Agility Ladder Foot Hops: 5 Note: A complete rep is counted only when you have completed a round trip from one end of the agility ladder and back to where you started!

Agility Ladder High Knee Runs: 5

Agility Ladder Lateral High Knee Runs: 5

Plyometrics for increasing leg and arm power for quicker movements and overall improvement in reaction time. Recommended Equipment: Jump Rope, Hard Bounce Medicine Ball

Jump Rope Doubles (Double Under): 3×15

Single Leg Jumps: 3×5 (right and left legs) Note: Jump off of one leg and land on 2. Make sure to land soft as if you’re landing on a glass surface. Don’t rush your jumps and make sure each jump is quality and forceful.

Woochopper Medicine Ball Slams: 3×7 Note: Count a single rep when you circle around each shoulder.

Strength development for packing on lean muscle and for being able to tackle any villain that might step in your way! Recommended Equipment: Dumbbells, Kettlebell, Pull Up Bar, Gliding Discs

Dumbbell Bench Press (Double Arm): 2×5 warm up 5×5 heavy

Superset Pull Ups (Palms Away): 3×6

Kettlebell Swing, Clean, Press: 3×5 (right & left arm)

Prone Kettlebell/Dumbbell Drags: 3×5 Note: A single rep is counted when the weight is dragged from each side. Use between a 25lb. and 60lb. weight. Your body should be straight and rigid and twisting the hips open should be avoided. Strict rigidity is just as important as moving the weight.

Gliding Push Ups: 3×5 Note: Perform the upward and lateral movement for 5 reps on one arm before moving the disc to the other arm.


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I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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