The Flash Training Plan: Become a Speedster like Barry Allen!
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In this episode of the Superhero Training series, we will review the main speedster in the DC Universe, known as the Flash!
Our DC workouts have been getting a ton of positive feedback, and the Flash is one of the more iconic characters in this franchise.
We've also covered plenty of other characters that you can check out after this, including Superman, Batman, Wonder Woman, Green Arrow, Nightwing, and many more that you can check out in our superhero workouts.
This workout aims to achieve the gains and performance that resemble the Flash - getting stronger, faster, and more explosive.
Let's begin the breakdown with the physical stats and physique ranking!
The Flash Physical Stats
Name: Barry Allen
Height: 6'0
Weight: 178lbs
Abilities: Speedster
Alright, let's talk about it!
While Barry Allen's stats seem pretty basic on paper, his overall body composition is something you'd get from someone who stays in as good shape and physically as possible.
His body needs muscle mass from weight lifting and strength training. His shredded physique simply comes from his daily sprinting, which has many fat-loss benefits!
Everything about the Flash's performance is based on explosive power, so we must focus on this in a workout plan.
And his physique resembles that of a track runner - muscular, shredded, and most importantly…. Quick!
Feats include…
This will be the core of our workout research. Let's take a look at some notable feats seen in the comics.
Here's what we get according to his wiki:
Runs faster than the sound of his voice
Has broken the time barrier
Punches Reverse Flash into the 24th century
Gives Superman a run for his money
Catches bullets
He is able to run with people on his shoulder
Chops thrown trees in half
Attacks with air pressure
Runs on helicopter blades
Outspeeds Supergirl
Outruns the speed of light
Circled the globe multiple times mid-battle
Supernatural reflexes
Supernatural speed thinking
There are many more… but I think this gives us a good idea of his workout plan.
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The Flash Physique Ranking
Over at Action Hero Athletics, we devised a system for physique analysis. We call it the attainability scale.
This system helps us discover the realistic aspects of a character's physique and if it is genuinely realistic/attainable.
Tier 1: Realistically achievable (Natty)
Tier 2: Giga Genetics (Natty, but maybe not as easily attainable)
Tier 3: Not natty (requires PED's for maintenance)
The Flash's physique is in the Tier 1 category - realistically achievable (natty).
As mentioned earlier, Flash has the physique of an athlete who goes to the gym regularly and trains hard.
Anyone can achieve similar proportions!
The Flash Workout Principles
This is the part where we get into the workout research based on his feats.
Let's get some direction on the training plan.
Super Speed: Well, this one is a no-brainer. Being a speedster is the core of the Flash's persona! This means that our workouts will revolve around becoming fast and powerful.
How to apply:
Plyometrics: This means training the type two muscles known for applying power output. We can do this through exercises like jumping, explosive pulling/pushing, punching, and kicking.
Core strength: A strong core is the foundation of all things power. The correct way to train your core is through rotation and stabilization. When you master these two planes of motion, you increase the power level, which you can apply in different exercises - like a med ball slam or a jumping lunge.
Good 'ol sprints: If you want to get better at sprinting, you must sprint. That's all it really is. This will also enhance your speed, agility, and quickness.
Strength: While The Flash may not be as strong as someone like Omni-Man, he still has a significant amount of strength, as seen in his feats, like any other hero. Here's how we can approach a strength training philosophy to build quickness.
How to apply:
Fundamental strength and conditioning: Applying the basic lifts to our training (like the bench press, squat, and deadlift) will build robustness to perform at high levels. This is why athletes prioritize the weight room - for injury prevention, strength, and performance!
Sports-specific movements: To achieve the physique and proportions similar to The Flash, it's best to understand the core values of a training plan. Exercise selection would include something other than bodybuilding, powerlifting styles of training, and an athletic strength routine that will balance the two.
How to Workout Like the Flash in Real Life
From a gym bro's perspective, here is what you can expect from this Flash workout plan:
Achieving the Flash's ripped, muscular physique
Flash's speed and endurance
Flash's power
The Flash Workout Breakdown
This is a new segment we're adding where we break down the workout day by day to prove the effectiveness of the training program!
Let's go over the plan!
Day's 1,3 and 5
These Flash workout plan sessions will focus on athletic strength and conditioning. This means we will combine weight lifting, calisthenics, and weighted calisthenics to build strength for muscle definition and injury prevention.
We will also ditch machines entirely to build applicable strength. The main focus of athletic strength is to train movements, not muscles. So pushing, pulling, carrying, squatting, hinging, and unilateral.
The Proportions will be the byproduct!
Days 2 and 4
These two training days will focus on direct core work, plyometrics, and metabolic conditioning. They will be split into three different phases.
Phase 1: Core training
Phase 2: Plyometrics
Phase 3: MetCon
You will do 2-3 different exercises from each category to build the core strength, power, and endurance to perform like the Flash!
Now, let's get into his training!
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Day 1: The Flash Athletic Strength and Conditioning
Bench Press (Barbell): 3 sets of 10-12 reps
Weighted Pull-up: 3 sets of 8-10 reps
Bulgarian split squat (Dumbbells): 3 sets of 10 reps each side
Decline Pushup: 3 sets of 15 reps
Romanian Deadlift: 3 sets of 10 reps
Farmers Walk: 3 sets back and forth
Day 2: The Flash Core and Power
Phase 1: 3 sets of 10-12 reps for every exercise
Leg Raises
Cable Rotation
Weighted Planks (Hold 60 seconds)
Phase 2: 3 sets of 15 reps for every exercise
Box Jump
Plyo Pushup
Kettlebell Swing
Phase 2: 3 sets of 30-60 seconds for every exercise
Battle Rope Wave
Med Ball Slam
Day 3: The Flash Athletic Strength
Incline Bench Press (Dumbbells): 3 sets of 12 reps
Bent over row (Kettlebells): 3 sets of 10-12 reps
Barbell Squat: 3 sets of 10 reps
Lateral Lunges (Bodyweight): 3 sets of 10 reps on each side
Tricep Pushdown: 3 sets of 10 reps
Bicep Curl (Dumbbells): 3 sets of 12 reps
Day 4: The Flash Core and Power
Phase 1: Do 3 sets of 10-12 reps for every exercise
Palloff Press
Kettlebell Halo
Ring Row
Phase 2: Do 3 sets of 10-12 reps for every exercise
Med ball side slam
Sprints (Just go back and forth for 3 sets of 5-10)
Tire Flips
Phase 3: Do 3 sets of 30-60 seconds per exercise
Sled Push (just go back and forth for 3 sets)
Assault Bike
Day 5: The Flash Athletic Strength
Overhead Press (Dumbbells): 3 sets of 12
Landmine Thruster: 3 sets of 10-12
Kettlebell Clean: 3 sets of 10 both sides
Step-up (Dumbbells): 3 sets of 10 both sides
Chin-up (Bodyweight): 3 sets of 12
Close grip pushup (Bodyweight): 3 sets of 15
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