I've peiced together a list that covers most of the different areas that I would like to exlpore in my physical training. Each contributes to the development of the physical and mental attributes that a 'real world' superhero would need to have. Over the next few weeks, I'll be posting articles about each, to provide readers with a basic idea of what that sport or activity is all about and how it might contribute to the project.

General Fitness - See the article "Starting Out - Fighting Fit", posted here earlier.

Martial Arts - This will include both Asian and non-Asian arts, covering kicking and striking, grappling, joint manipulation, throwing, armed and unarmed combat, and more.

Parkour - One of the fastest growing sports world-wide, traceurs (Parkour participants) move in ways that you'll normally only see in comic books. It's an amazing sport, and one perfectly suited to Project Superhero.

Weight Training - Builds strength and muscle mass.

Pilates/Yoga/etc. - Develops flexibility, muscle control, breathing, mental focus and more.

Aerobic Kickboxing (or similar) - Increases endurance, improves aerobic conditioning and ties in perfectly with martial arts training.

Swimming - Aside from improving a necessary skill, swimming provides a full body workout, improves lung capacity, aerobic conditioning, coordination, etc.

Rock Climbing/Bouldering/Etc. - Builds strength and toughness of both mind and body. Also, will certainly come in handy when dealing with rooftops and buildings.

Spelunking - Provides many of the benefits of climbing, but has the added bonus of heightening the senses through stimulus deprivation.

Sky Diving/BASE Jumping/Bunjee Jumping - Falling at a fast rate acclimates the body to high speed and high adrenaline circumstances.

Hang Gliding - Hey, a superhero has to fly somehow, right?

SCUBA diving - A handy Batman/James bond type skill.

Urban Exploration - Though it brushes the edges of legality, this is essentially recreational tresspassing. Aside from the skills it would develop and the familiarity with the lesser seen side of any city, it still makes sense. What, you think Spiderman gets permission to be on people's rooftops?

Here on Campus, I've found two martial arts clubs that I may join; one for Tae Kwon Do and another for Capoeira.

I spent this last weekend scouring everything I could find on physical fitness, basic excercise, etc. Probably the most complete and most concise article I found was this little work out from Men's Health. It gives some basic physical requirements for the Army's best - the Rangers. Since I've met a few Rangers in the past, I don't doubt that those guys are in excellent shape, enough so that it will be the first traing goal for Project Superhero.

Over the next few months, as this project develops, I will be regularly posting reports of my progress right here at projectsuperhero.onesite.....

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THE SPECIAL-OPS CHALLENGE: HOW FIT ARE YOU?

Even if you're not ready to sign up, it helps to be fighting fit. Test yourself against Ranger standards, using their recommended scores in push-ups, sit-ups, chin-ups, and a 2-mile run. Fall below the curve? Follow the accompanying training techniques from Michael Mejia, C.S.C.S., author of The Special Ops Workout. Do each 2 or 3 days a week, resting at least a day between sessions.

PUSH-UPS
The Ranger Goal: 80 in 2 Minutes

If you don't measure up: Do as many pushups as you can, then rest for 20 seconds. Repeat this back-and-forth process (work, rest) for 2 minutes. Keep track of the total number of push-ups you perform in that time period, and try to beat it in your next workout.

SIT-UPS
The Ranger Goal: 80 in 2 Minutes

If you don't measure up: Without resting, do as many sit-ups as you can, timing yourself from start to finish. Then rest for that same amount, of time. Repeat four times, always resting for only as long as it took to do your previous set. Work your way to the 2-minute goal.

CHIN-UPS
The Ranger Goal: 12 or More

If you don't measure up: Take the most chin-ups you can do at one time, and divide that number in half. Now perform sets of that number of repetitions-resting 60 seconds after each set-until you've done at least 12 chin-ups. (If you can do six chin-ups, you'll perform four sets of three repetitions.) Each workout, reduce your rest between sets by 5 seconds, until you're down to zero rest and able to do 12 consecutive chin-ups.

2-MILE RUN
The Ranger Goal: 13 Minutes or Less

If you don't measure up: Break the 2-mile distance into 400-yard increments (½ mile, or once around the track) and do eight intervals, running each in 1 minute, 38 seconds-a pace that's equivalent to a 6:30 mile-and resting for 60 seconds after each. Each workout, reduce your rest period by 5 to 10 seconds until you can do all eight 400-yard rounds without stopping. -A.C.