DAREDEVIL

WORKOUT ROUTINE

Bonus PDF File

By: Mike Romaine

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The information provided in this book is for educational purposes only. I am not a doctor and this

is not meant to be taken as medical advice.

The information provided in this book is based upon my experiences as well as my

interpretations of the current research available.

The advice and tips given in this course are meant for healthy adults only. You should consult

your physician to insure the tips given in this course are appropriate for your individual

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 DAREDEVIL
WORKOUT ROUTINE
Training Volume:

6+ days a week

Explanation:

Daredevil can meditate and recover from injuries and therefore brutal training
as well. If you want to train like this hero, you’re going to have to step it up a
notch.

Coach Derek has written out exact details and explanations for each part of
your routine so read through carefully and have fun with it!

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that
allows Academy members to turn any SHJ workout into a 4-8 week fully
planned regime detailing exact weights to lift and including reverse & tradition
pyramid training, straight sets, super sets, progressive overload and more.

Day 1: The Battlin’ Murdocks /Fight like the Devil

Matt and his father were both boxers, while its impossible and dangerous to
box blindfolded, and you are most certainly guaranteed to get injured hitting a
heavy bag blindfolded, let’s focus on defensive maneuvers to give you that
Daredevil like “Radar Sense” to avoid blows
Head Movement:

Crucial not only in Boxing, but all forms of combat. Used primarily not just to
avoid, but to set up your strikes. A moving target is much more difficult to hit.
The best way to practice this is with an partner using pool noodles. Have your
partner swing at your head in straight and curved motions, simulating
straights , uppercuts and hooks Doing this injury free drill will assist in
turning flinching into slips, Parrys, Shoulder rolls , and bob n weaves

Bob n Weave to the Right or Left

Best Used when you’re approaching and getting into range. As soon as your
opponent throws a punch, you quickly bend at the knees (not your waist) and
move your head (like in a “V” or “U” shaped motion) stepping to the outside of
the punch. Remember to keep your weight centered at all times. If you’ve done
it correctly, you should end up on the outside of your opponent’s punch when
you come back up,

Advantages:

● Off opponents’ center line

● Able to counter quickly
● Loaded for powerful counters

Disadvantages:

● Not effective on straight punches

● Wide open if faked
● Not effective for Uppercuts or multi combos
The Parry

Slightly deflecting your opponent’s punch away with your hand using the same
side (when they throw a left you Parry with your right and vise versa) Never
Reach across!!

Advantages :

● great for power , straight and long punches as well as push

punchers
● creates vulnerability for counters, make them off balance or slows
down arm recovery
● tires opponents, especially long-armed and power-punchers
● useful for shorter fighters to deflect punches to get inside

Disadvantages:

● ineffective against fast/light/non-committed punches,& curved

punches
● not always effective against combinations
● can leave you open if you get faked
● difficult to do at close range
● not helpful against body punches

Shoulder Roll or Fade Right or Left side

The shoulder roll is naturally the next step up from the parry technique.
Instead of deflecting punches with your hands, you use your body now. The
shoulder roll is incredibly effective because your body can roll off your
opponent’s best shots with ease ,it relies on rhythm for defense while
neutralizing entire combinations at even close range.

Advantages:

● effective and easy against multiple punches

● frees up the hands for faster counter punching
● covers both head and body easily
● can work when unable to see momentarily or off-balanced
● will deflect power Punches even when they land
● saves shoulder energy & gives tricky counter angles

Disadvantages:

● ineffective/unnecessary against weaker punches it can also leave

you highly vulnerable if you get faked and/or roll in the wrong
direction
● less effective in cross-stance , extremely vulnerable to Leg kicks
and take-downs in street, Thai Boxing or MMA

Slipping to the Right or Left

Slipping requires complete evasion of the punch by displacing the head or

body to one side, MOSTLY by going to the outside of the oncoming punch,in a”
V” step ice skating motion. .

Slipping is the best way (sometimes the only way) to counter against really
fast opponents. On occasion it’s the only way to close distance against a
taller opponent, .
Advantages:

● hands and body completely free to counter instantaneously

● creates huge vulnerabilities in opponent (they are wide open after
missing)
● avoids punch entirely, no contact (assuming slip was successful )
● create escapes (great way to escape when trapped in the corner)
● allows you to advance forward while defending
● complete evasion easily breaks your opponent’s punching rhythm
(combo-breaker)
● Used to set up position for counters

Disadvantages:

● requires lots of practice and skill

● highly vulnerable if caught or faked
● not recommended against multiple punches
● ineffective against body punches

Now that we have a basic understanding, work them into your shadowboxing,
focus mitt or heavy bag session. Remember your striking table

1. Jab
2. Cross
3. Hook
4. Uppercut
5. Left Upper Cut
6. Right upper cut
Now work on:

Slip left, slip right

Bob n weave Left then Right

Slip Left, shoulder roll left, bob n weave left, repeat on other side.

Now add strikes, using your movement to position you.

1-2-1-2 slip Left, Slip Right

1- Shoulder roll Right -2-3-2

Bob n weave Right- 6-3-2

1- slip Left

2 -slip Right

1-2-3-4- bob n weave Right

3- bob n weave Left-3

2- slip Right -2

1-parry Right -2 Parry Left -shoulder roll Right -2

1-2-1-2- shoulder roll Right- 2-3

1-2-3 Slip Left , Rear Slip Left-Shoulder roll Left

Parry Left-2- Bob N weave Right-2-3

Slip Left -5-4-3

The best defensive technique?

Like the Super Soldier Serum, it does not exist. Use the one that fits your
situation and feels the most natural in that moment. If you have to think about
it too much, its not natural. Evade your opponent’s punches any way that you
can and be sure to counter immediately Different techniques will work against
different opponent’s styles. Great Fighters are forever adapting their offense
to get around opponents defense, so keep changing up your defensive game
to keep up

Day 2: Full Body Training

Warm up:

3 x 6 Minute rounds on Heavy bag

Equipment needed:

Medicine ball, Swiss Ball, Med to Heavy Dumbbells

Half Kneeing Overhead medicine ball slam:

Hold a medicine ball over your head . put your Right knee forward and your
Left knee on the ground, brace your core and explosively slam the ball against
the wall, catch the ball, switch legs and repeat

3 times 10 each leg

Box Jumps or tuck jumps

3x8

With Weights:

Goblet squat with Heavy weight 3×8

Sitting on Swiss Lat Pull downs ( or Shoulder Press) with Medium Dumbbell
3×8

Swiss ball lying bench press with Med or Heavy Dumbbell 3×8

Lying Swiss ball hip Bridges 3×8

Using Bodyweight :

12 minute Tabata

Sprint 30 seconds

Inchworms 30 seconds

Day 3: Baton And Grappling

Billy Club or Baton Basics:

When deploying club don’t flail, Keep club up by shoulder (hands in a boxing
stance ) keep club close to body
Without winding up ,Strike down ,at an angle Using rotation of shoulder and
power from the hips immediately bringing the club back to starting position
at shoulder after impacting not following through the swing .

Swinging backhand not recommended as you can get jammed up in close

quarters

Main targets should be shoulder, elbow, ribs and knees Do not strike at head
as it could potentially be lethal

Blindfolded or eyes closed Grappling basics

What is needed to fight are the ability to See, Think and Breathe

Grappling is a small component of fighting and can be done safely with eyes
closed or blindfolded in a controlled manner

Both partners start either blindfolded or eyes closed start from their knees.
using touch , sticking control and sensitivity work to get your opponent into a
dominant top position (Mount, or cross body/Side Control)

If partner A gets top position , keep your chin & weight down and try to keep /
maintain top position. Partner B on bottom should bridge hips, try to trap top
person’s limbs and use shrimping to get partner A into guard position or
escape.

Day 4 : Endurance & Stamina

Muscle Endurance is a key element in fighting. On this day, use little to no rest
to fatigue muscle groups

Warm up:
5 x 50 yard wind sprints

50 crunches

50 leg raises

Muscle Endurance – Equipment Needed : Light & Medium Dumbbells

Asymmetrical Training Using Med Dumbbell, ( works Bicep , Lats , Forearms)

Option A, 12 Reps , Option B, 30 seconds . On one arm, do a bicep curl , then
wide row , Switch to other arm when completed

Using Light Dumbbells ( 10-15 libs max) Lateral Raise , hold at the top for 30
seconds , when complete , perform forward raise , hold at the top for 30
seconds

Shadowboxing using light weights : (Builds shoulder endurance as gravity

works downwards , use your Delts to help keep punches straight , stay in
place and hone your punches or move around to add footwork

(option A 30 seconds, option B, 1 minute)

Speed Squats (using light dumbbells ) Hold light dumbbells at chin level in a
boxing stance, squat deep for 30 seconds, when time’s completed , stay in low
squat position and hop staying low for 30 seconds

Muscle Stamina:

-Equipment needed: Medicine ball

Now Hold Medicine Ball in a fighters stance ( have a lead leg ) do 4 small
lunges per leg
Hold Medicine ball over your head with straight arms do Oblique Pendulums
for 8 reps

Bob N weave 4 High , 4 Low

Sprawl 4 reps

For round 1: do two circuits of all stamina exercises

Round 2: Do three circuits of all stamina exercises

Round 3: Do Four circuits of all stamina exercises

Day 5: Resistance & Grip Training

If you plan on emulating Daredevil’s swinging/ climbing you will need to work
grip training and resistance.

Warm up

3 x 5 minute rounds on Heavy bag

Equipment needed:

Resistance Bands, Medium Dumbbells

Rope Climbs ( if unable to do , tie rope to a secure area and play tug of war for
30 seconds

Tie a resistance band to a pole, tree or post grab an end with both hands with
your back facing the post
Standing chest press 20 reps

Lunges (same grip as above ) 20 reps

Standing row with Resistance band ( facing post now ) 20 reps

Straight Punches 20 Each arm

Secure one end of resistance band to post and the other to your ankle

20 knee strikes per leg

Remove resistance band, wrap around your back, grab dumbbells

you should be holding Dumbbell & end of resistance band

20 alternating chest press (laying On floor )

20 Standing rotating bicep curl ,(at top rotate palms out, go back down repeat
,)

20 Pushups with Resistance band

20 standing crunches With Resistance band

Day 6: Agility & Parkour – The Devil of Hell’s Kitchen

Warm up: 5 -15 Minute Jog

Ricochets for 7 minutes ( find a medium sized square or rectangle shape,

jump all around feet together ,various directions inside of square , side to
side back & forth , trace the square etc )
Find a playground or someplace safe to attempt

Forward Walking Lunge 10 per leg

Wall Handstands 30 seconds

Frog/ Long Jumps 30 seconds

Squat to explosive pull up: Get into a squat stance (knees bent) under a pull
up bar, swing set or whatever is being used to execute a pull up, Explosively
jump up and catch bar, do one pull up and let go dropping into squat stance
10 reps

Air Squats 30 reps

Balance on 1 leg , as long as you can hold, repeat on other side

Monkey Plant -go to a wall or obstacle around waist level or higher, , place
both palms on surface and lift yourself using your legs to fully stand on
obstacle – 10 reps

Jump to soft landing, jump off box, allotted steps or other knee high items, try
to land as softly and quietly as possible – 5 to 7 reps