Kid Flash Workout

The workout we have come up with today to post is the Kid Flash Workout! This one is inspired by the physique that Kid Flash has in the DC Comics. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Kid Flash Stats:

Height: 6’0
Weight: 175 lbs
(Information retrieved from Wikipedia.)

NUTRITION

Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

Kid Flash Workout:

Training Volume:

3-6 days per week

Explanation:

I’ve been wanting to share a “Couch To 10K” workout for quite some time, but haven’t had the specific characters to be able to do it. I think Kid Flash is that character. I’m going to be giving you other sections devoted to explosiveness and speed, mixed martial arts, parkour, and bodyweight training – but the majority of this program will focus around your new running schedule. This one is shared from MyRunningTips, but the rest of the routine is straight SHJ.

Kid Flash Workout: Couch to 10K

Week 1
Day 1 – Run 1 min, Walk 2 min, x8
Day 2 – Run 1 min, Walk 2 min, x6
Day 3 – Run 1 min, Walk 2 min, x10

Week 2
Day 1 – Run 2 min, Walk 2 min, x7
Day 2 – Run 2 min, Walk 2 min, x6
Day 3 – Run 2 min, Walk 2 min, x8

Week 3
Day 1 – Run 3 min, Walk 2 min, x6
Day 2 – Run 3 min, Walk 2 min, x5
Day 3 – Run 3 min, Walk 2 min, x7

Week 4
Day 1 – Run 5 min, Walk 3 min, x4
Day 2 – Run 5 min, Walk 2 min, x3
Day 3 – Run 5 min, Walk 3 min, x5

Week 5 – Easy
Day 1 – Run 3 min, Walk 2 min, x6
Day 2 – Run 3 min, Walk 2 min, x5
Day 3 – Run 5 min, Walk 3 min, x4

Week 6
Day 1 – Run 8 min, Walk 3 min, x3
Day 2 – Run 7 min, Walk 2 min, x3
Day 3 – Run 8 min, Walk 3 min, x3

Week 7
Day 1 – Run 9 min, Walk 3 min, x3
Day 2 – Run 8 min, Walk 2 min, x3
Day 3 – Run 10 min, Walk 3 min, x3

Week 8
Day 1 – Run 15 min, Walk 5 min, x2
Day 2 – R 15min, Wk 5min, R 10 min
Day 3 – R 20min, Wk 5 min, R 15 min

Week 9 – Easy
Day 1 – R 10min, Wk 3min, Run 16min
Day 2 – R 15 min, Wk 5 min, R 10 min
Day 3 – Run 15 min, Walk 5 min, x2

Week 10
Day 1 – R 20min, Wk 2min, R 20min
Day 2 – Run 25min
Day 3 – Run 40min

Week 11
Day 1 – Run 45min
Day 2 – Run 25min
Day 3 – Run 50min

Week 12
Day 1 – Run 40min
Day 2 – Run 30min
Event Day – Run 10K

Kid Flash Workout: Explosiveness and Speed

I’m going to be giving you four different workouts to implement into your other training that will make your faster and more explosive; something you’ll definitely need if you’re going to try to be like Kid Flash. This one is shared by Men’s Journal.

Hill Sprints
- Beginner: Complete 3-5 reps. “Remember, this is pure explosiveness, so it should be difficult,” Bradshaw says. You can always increase the time for fewer reps, too. Completely recover between reps. Take about 3-5 minutes in between.
- Advanced: Complete 5-6 reps, taking 3-5 minutes rest in between each rep
Interval Runs
- Beginner:
  – run 50 meters
  – walk/jog 50 meters
  – run 100 meters
  – walk/jog 50 meters
  – run 150 meters
  – walk/jog 50 meters
  – run 200 meters
  – walk/jog 50 meters
  – run 250 meters
  – walk/jog 50 meters
- Advanced: Complete the same workout above, only go “up and down” the ladder. Once you run 250 meters, work your way back down (200m, 150m, 100m, 50m).
Fartleks (Swedish for “speed play”) – 15 minute workout:
- Beginner:– 1-minute run
  – 1-min walk/jog
  – 2-minute run
  – 2-minute walk/jog
  – 3-minute run
  – 2-minute walk/jog
  – 4-minute run
  – 3-minute walk/jog
  – 5-minute run
  – 3-minute walk/jog
- Advanced: Follow the same workout pattern above—1 minute, 2 minutes, 3 minutes, 4 minutes, and 5 minutes—only with a 2-minute jog for active recovery between each. Once you’ve reached 5 minutes and completed the 2-minute recovery, go back down the ladder and complete 5 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minute.
Sprints – Short and Long
- How to do a long-sprint workout: For long sprints that’ll tap into your speed endurance, do 2-3 sessions per week.
  - Beginner: Complete 6-8 sprints of 100 meters at 75%-80% effort. (“This means you can utter a few words, but can’t maintain a conversation,” Bradshaw says.) Recover for 50-60 seconds between reps.
  - Advanced: Complete 8-10 sprints of 100 meters at 80-85% effort. At this intensity, you’re pushing very hard, but not going as fast/hard as you can. Recover for 45 seconds in between reps.
- How to do a long-sprint workout: For long sprints that’ll tap into your speed endurance, do 2-3 sessions per week.
  - Beginner: Complete 3 sprints of 300 meters at 75% effort. Recover for 3 minutes between sprints.
  - Advanced: Do two sets, each 3 sprints of 300 meters at 75% effort. Recover for 2-3 minutes between sprints, and 5 minutes between sets.

Bodyweight/Calisthenics Workout

75 Pull Ups

75 Hanging Leg Raises

100 Dips

100 Lunges

100 Sit Ups

150 Push Ups

150 Air Squats

**These can be broken down into any number of sets/reps that are needed to complete the overall count.**

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Disclaimer:
The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

Kid Flash Workout: Couch to 10K

Kid Flash Workout: Explosiveness and Speed

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