The full program can be found here: http://www.thebioneer.com/the-batman-...

Check Grant's video on solo martial arts training:    • Can You Train Martial Arts Alone?  

The rock song is Stronger by Emphatic.

Big thanks to Patrick Reynolds for his help with the thumbnails: @  / thelastjustice  

And also to Grant who filmed a fair few sections of this video!

(Speaking of which, in the interests of honesty - I didn't do that whole Batman routine in one session. Filming in the gym is hard, so I actually stitched togther several sessions... but you get the gist!)

I'd also like to formerly apologise for taking so long with this one... really wanted to make it good!

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This is a full Batman training program for regular folk. If you have 4-8 hours of training per week, how can you maximize that time in order to build cross-functional performance like Batman? Strength, speed, flexibility, martial arts, skills, ednruance, and more - all in a single workout.

This routine is based around what I call 'dynamic drop sets'. These are drop sets that allow you to lower the weight, or to change the move, or the cadence. So you might perform dumbbell press, then hold the weights for an isometric hold, then immediately do press ups.

Another key to Batman training is to incorporate moves that have multiple benefits: that build muscle, while also improving balance, while also building grip strength etc. (full list on the site). You'll place more technical and heavy moves at the start of each workout, and then isolate muscle groups for higher rep ranges at the end. Rest times and numbers of sets will vary throughout, in many ways the entire program becomes one giant dynamic drop set.

Scheduling is PPLFB - push, pull, legs, full body. I forgot to mention in the video but the other reason for this is that some moves and skills do require a pull followed immediately by a push and vice versa.

You should also aim to take one week off of training, every fourth week. Souds a lot? You won't lose gains - trust me. But it gives your body time to recover and in the meantime, we're going to focus on skills training - that's what makes this even more like a Bruce Wayne program!