Lecture Notes: Training Like The Punisher

Introduction

• Character Overview: The Punisher, aka Frank Castle, is a marine captain turned vigilante.
  • Known for using lethal force to protect the innocent.
  • Faces opposition from both villains and heroes due to his violent methods.
• Capabilities: No superpowers, relies on martial arts expertise, elite weapon skills, and strategic mind.
  • Skills developed through Marine and Navy SEALs training.

Physical Demands of Being The Punisher

• Training & Nutrition
  • Analyze Marine and Navy SEAL training methods.
  • Discuss nutritional needs to fuel crime-fighting.
• Training Categories
  • Hand-to-hand combat
  • Weapon handling
  • General strength
  • Conditioning

Hand-to-Hand Combat Training

• Martial Arts Background
  • Marine Corps Martial Arts Program (MCMAP): Taekwondo, Karate, Jiu-Jitsu, Muay Thai.
  • Additional training with the Army, Navy, SEALs, and Special Forces.
• MMA Fighter Training
  • Focus on full-body explosive strength and coordination.
  • Exercises: kettlebell swings, snatches, Turkish get-ups, med-ball throws, weighted carries.

Weapon Handling

• Requirements
  • Proficient with various firearms.
  • Essential to build grip strength, shoulder endurance, core stability for steady aim.

General Strength Training

• Exercises
  • Back squats, deadlifts, pull-ups, bench press.
• Reps & Load
  • Performed in 3-6 rep range.
  • Avoid 1-3 rep maxes to manage fatigue.

Conditioning

• Cardiovascular Needs
  • Inspired by Navy SEALs' training: slow cardio, high-intensity cardio, interval training.
• Energy Systems
  • Phosphagen system for sprints.
  • Glycolytic system for prolonged, moderate-energy demands.
  • Oxidative system for long-duration, low-intensity activities.

Nutrition for Crime Fighting

• Macronutrient Focus
  • Prioritize carbohydrates after meeting protein and fat requirements.
  • Enhances performance.

Training Program Summary

• Program Structure
  • Maintain strength, endurance, cardiovascular capacity.
  • Balance training intensity to not hinder real-world performance.
• Sessions Per Week
  • Six sessions across four days.
  • Includes explosive strength, MMA fighting, max strength, general strength, and cardio.

Workout Plan

• Day Breakdown
  • Day 1: Heavier strength training.
  • Day 2: Explosive strength and interval training.
  • Day 3: General strength.
  • Day 4: Explosive strength and long-duration cardio.

Conclusion

• The program is for individuals with some gym experience.
• Additional resources: video on Batman's training.