Professor X Workout Routine
The professor x inspired workout
This paraplegic training protocol will help you increase strength and cognitive performance
Big Shoutout to Byrar Humphries for requesting this topic!
For anybody that wants to submit any requests, feel free to reach out via email!
On today’s episode of Real Superhero Training, we are going to dive into what it would take to train like Professor X! And by the end, I will provide a training program inspired by Charles Xavier - specifically designed for paraplegics.
Professor x Physique stats
Charles Xavier stands at roughly 6 feet, 180-190 pounds and while he doesn’t have any physical abilities, he makes up for it through his cognitive skills!
**Keep in mind, these characters are drawn and their physique is strictly dependent on art style. Even if your physical stats does not match that of Professor X, every training plan can be utilized by anyone, with any body type. Train according to your individualized fitness level**
Professor x Physique Ranking
In Real Superhero Training, we came up with a new system when it comes to the physique analysis. We call it, the attainability scale.
This system helps us discover the realistic aspects when it comes to a character's physique, and if it is truly realistic/attainable. It’s pretty straightforward, goes a little something like this:
Tier 1: Realistically achievable (Natty)
Tier 2: Giga Genetics (Natty, but maybe not attainable for the general population)
Tier 3: Not natty (requires substance for maintenance)
We place professor x’s physique on the tier 1 category!
He is actually seen to have a muscular body type in the comics, and it is pretty achievable for any fitness level!
As a result of his mutant powers, Xavier lost his ability to walk, but certainly didn’t lose the ability to retain muscle mass!
So this shows us that he was not only doing some type of physical training before, but most likely does some type of physical training, despite losing his ability to walk.
Here are some Tier 1 physiques we’ve covered at Action Hero Athletics: Red Hood, Toji Fushiguro, Ippo Makunouchi, Kento Nanami, Ghost Riley, Nathan Drake, DBS Goku, Sonic the Hedgehog, TMNT, Imai Cosmo, Nightwing and Leon Kennedy.
Here is another key aspect that will also help you retain muscle mass like Professor X:
Professor X Diet & Nutrition:
In a real life scenario, Professor X would need to emphasize a balanced diet rich in proteins, healthy fats, and complex carbohydrates for muscle growth and performance. A proper intake of nutrients fuels both the body and mind, resulting in optimal cognitive function and physical performance!
**Nutritional Guidelines are about the same for every character with this body type and performance level**
Now it’s time to design the professor x workout plan.
In a gymbro’s perspective, here is what we need:
Strength training suitable and functional for wheelchair users
Activity that aids in cognitive performance
Improving cognitive performance, like Professor X, involves a structured approach that aids in mental focus and overall brain health. Here's a summary of key strategies to boost cognitive abilities:
1. Mental Stimulation & Learning:
Continuous Learning: Engage in activities that challenge your mind, such as learning a new language, playing musical instruments, or exploring new subjects. Stimulating your brain with novel information improves and increases cognitive function.
2. Mindfulness & Meditation:
Mindfulness Practices: Regular meditation or mindfulness exercises promote focus, reduce stress, and enhance cognitive clarity. These practices improve attention span and overall mental well-being.
3. Quality Sleep & Rest:
Sufficient Sleep: Aim for 7-9 hours of quality sleep each night. Sleep is super important for memory consolidation, problem-solving skills, and overall cognitive performance!
4. Brain Training & Cognitive Exercises:
Brain Games: Engage in puzzles, sudoku, crosswords, or brain-training apps that challenge memory, attention, and problem-solving skills.
Reading & Writing: Regular reading and writing exercises help stimulate the brain and enhance cognitive abilities
Now, for the moment you have all been waiting for:
The Professor X workout!
Equipment Needed:
- Resistance bands or light dumbbells
- Stable surface or wheelchair
Warm-up:
Start with 5-10 minutes of light arm circles, shoulder shrugs, and gentle stretches to prepare the upper body muscles.
Workout:
1. Seated Chest Press with Bands:
- Anchor the resistance band around a stable object or use a band with handles.
- Hold one end of the band in each hand and push forward, extending arms.
- Perform 3 sets of 12-15 reps.
2. Seated Shoulder Press:
- Hold a pair of light dumbbells or resistance bands in each hand at shoulder height.
- Push the weights upward until arms are fully extended and lower back down.
- Aim for 3 sets of 10-12 reps.
3. Seated Rows:
- Attach the resistance band to a fixed point or use a rowing machine if available.
- Grip the band or handles with both hands, palms facing each other, and pull toward the torso.
- Perform 3 sets of 12-15 reps.
4. Seated Tricep Dips:
- Position yourself securely at the edge of a stable surface or wheelchair, hands placed beside hips.
- Slowly lower your body by bending elbows and then push back up.
- Aim for 3 sets of 10-12 reps.
5. Seated Bicep Curls:
- Hold dumbbells or resistance bands in each hand, palms facing up.
- Curl the weights toward your shoulders while keeping elbows stable.
- Perform 3 sets of 12-15 reps.
6. Seated Lateral Raises:
- Hold light dumbbells or resistance bands at your sides.
- Raise arms outward to the sides until they reach shoulder level.
- Aim for 3 sets of 10-12 reps.
Cool-down:
Finish with gentle stretches focusing on the shoulders, arms, and upper back muscles. Hold each stretch for 15-30 seconds without bouncing.
Check out some more free workout plans from our Superhero Training Series:
Superman | Daredevil | Jessica Jones | Deathstroke | Spider-Man | Batman | Blade | Moon Knight | Red Hood | Omni-Man
