Samurai Jack Training Plan
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In this segment of the Character Training series, we are going to be covering the workout plan of Samurai Jack!
While the character's journey through battles against Aku is the stuff of legends, he is shown training in a countless number of ways throughout the series, especially during his early development!
This workout plan is going to help you build agility, strength, and performance like Samurai Jack!
Let's get into it, starting with the physical stats and ranking.
Samurai Jack Physical Stats
Name: Samurai Jack (real name unknown)
Height: 5'10
Weight: 150 lbs
Abilities: Peak performance in all levels
Alright, let's talk about it!
Samurai Jack has a pretty standard muscular build as the byproduct of years of training!
He has a strong upper body, made for his sword-wielding abilities, and a strong core for his display of stability and control.
His lower body is muscular and sturdy, built for "jumping good", his various acrobatic maneuvers, and powerful kicks.
Samurai Jack's physique resembles a wrestler's physique the most!
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Samurai Jack Physique Ranking
Over at Action Hero Athletics, we devised a system for physique analysis. We call it the attainability scale.
This system helps us discover the realistic aspects of a character's physique and if it is genuinely realistic/attainable.
Tier 1: Realistically achievable (Natty)
Tier 2: Giga Genetics (Natty, but maybe not as easily attainable)
Tier 3: Not natty (requires PED's for maintenance)
Samurai Jack's physique is in the Tier 1 category - Realistically achievable (Natty).
Samurai Jack Feats
This will be the core of our workout research. Let's go over some of his feats seen in the TV series.
Here is what we got according to his wiki:
Strength
Jumped dozens of meters while holding a boulder
Can easily cut through larger creatures
Strong enough to damage a robots head with a karate chop
Can kick and push stone pillars with ease
Can easily carry heavy boulders
Slices through metal objects
Performance
Deflects machine gun fire
Easily dodges missiles
Defeated six bounty hunters before a drop of water could hit the ground
Learned how to jump good
Supernatural senses
There is more, but that's more than enough to create a workout program!
Samurai Jack Workout Principles
This is the part where we discover the approach to making a Samurai Jack workout plan!
Samurai Conditioning: The bulk of his training will be made up of his insane levels of strength and conditioning. While there is a lot to cover, we can start with this as our main foundation.
How to apply:
General strength training: Other than being a master martial artist, Samurai Jack has an insane level of general strength being able to lift and move heavy objects. To gain the strength and robustness of his physique, standard functional strength is going to be a massive part of the program.
Explosive Power: His notorious "jump good" will be a staple in the program. The aim will be to build a strong, explosive lower body.
Samurai Performance: This will highlight the accessory work implemented in the training program for those who aspire to achieve both the physique and performance of Samurai Jack.
How to apply:
Rotational Power: Being able to cut metals requires a significant amount of core strength and power! We will only train our core for building these two feats - through stability and rotation.
Bodyweight Mastery: To achieve the control, acrobatic ability, and flexibility of Samurai Jack, we are going to have to focus on being able to master our body weight as much as possible.
How to workout like Samurai Jack in Real Life
From a gym bro's perspective, this is what we would need to expect out of a Samurai Jack training plan:
Samurai Jack's Athleticism
Samurai Jack's Muscular Strength
Samurai Jack's Power and Control
Samurai Jack Full Workout Breakdown
Days 1 and 3
We will be incorporating the upper/lower split, and these days will focus on the upper body. The way we are going to organize the exercise selection is by splitting up both strength and explosive power.
The first upper body session will focus on overall general strength to focus on muscle build, and the second workout will focus more on explosive power to enhance samurai performance.
Days 2 and 4
These training days will mirror days 1 and 2 but with lower body-focused exercises.
The only different aspect we are adding here is that instead of brute strength, we are going to focus on strength mobility.
Since most of his training is outdoors, his training will replicate exactly that from the series. So, weighted calisthenics, lots of rocks, and metabolic conditioning!
Day 5
Day five will be a full-body workout split into these different phases:
Phase 1: Calisthenics Circuit
Phase 2: Core Training
Phase 3: Swordsman Drills
Now, let's get into the training!
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Workout frequency: 5 days
Training Description: The Samurai Jack workout will help you achieve his solid athletic physique and performance
Day 1: Upper Body Strength
Warm-Up:
Jump rope: 5 minutes
Dynamic stretches (arm circles, shoulder rolls, torso twists): 5 minutes
Workout:
Weighted Pull-Ups: 3 sets of 8-10 reps
Weighted Push-Ups: 3 sets of 12-15 reps
Dips (Parallel Bars): 3 sets of 10-12 reps
Bent Over Rows (with Rocks): 3 sets of 10-12 reps
Rock Shoulder Press: 3 sets of 10-12 reps
Rock Curls: 3 sets of 12-15 reps
Cool-Down:
Static stretching: 10 minutes
Day 2: Lower Body Strength and Mobility
Warm-Up:
Light jogging: 5 minutes
Dynamic stretches (leg swings, hip circles): 5 minutes
Workout:
Weighted Squats (with Rocks): 3 sets of 10-12 reps
Weighted Lunges (with Rocks): 3 sets of 12 reps per leg
Log Flips: 3 sets of 12 reps per leg
Single-Leg Romanian Deadlifts (with Rocks): 3 sets of 10 reps per leg
Pistol Squats: 3 sets of 8 reps on both sides
Lateral Bounds: 3 sets of 10 reps per side
Cool-Down:
Static stretching: 10 minutes
Day 3: Upper Body Explosive Power
Warm-Up:
Jump rope: 5 minutes
Dynamic stretches (arm swings, neck rotations): 5 minutes
Workout:
Clap Push-Ups: 3 sets of 8-10 reps
Explosive Pull-Ups: 3 sets of 6-8 reps
Medicine Ball Slams: 3 sets of 10 reps
Plyometric Dips (explosive push off bars): 3 sets of 8-10 reps
Medicine Ball Chest Pass: 3 sets of 10 reps
Rock Throws: 3 sets of 10 reps (using a manageable rock)
Cool-Down:
Static stretching: 10 minutes
Day 4: Lower Body Explosive Power and Mobility
Warm-Up:
Light jogging: 5 minutes
Dynamic stretches (leg swings, butt kicks): 5 minutes
Workout:
Box Jumps (onto a platform): 3 sets of 10 reps
Broad Jumps: 3 sets of 10 reps
Explosive Step-Ups: 3 sets of 10 reps per leg
Plyometric Lunges: 3 sets of 12 reps per leg
Single-Leg Hops: 3 sets of 10 reps per leg
Hill Sprints: 5 sets of 30 seconds
Cool-Down:
Static stretching: 10 minutes
Day 5: Full Body Workout
Warm-Up:
Light jogging: 5 minutes
Dynamic stretches (full body movements): 5 minutes
Phase 1: Calisthenics Circuit
Pull-Ups: 3 sets of 10 reps
Push-Ups: 3 sets of 15 reps
Dips: 3 sets of 12 reps
Squats: 3 sets of 20 reps
Lunges: 3 sets of 15 reps per leg
Phase 2: Core Training
Plank: 3 sets of 1 minute
Bicycle Crunches: 3 sets of 20 reps per side
Leg Raises: 3 sets of 15 reps
Russian Twists (with Rock): 3 sets of 20 reps per side
Mountain Climbers: 3 sets of 30 seconds
Phase 3: Swordsman Drills
Basic Sword Strikes: 3 sets of 10 minutes (using a wooden or practice sword)
Defensive Blocks and Parries: 3 sets of 10 minutes
Shadow Sparring: 3 sets of 5 minutes
Cool-Down:
Static stretching: 10 minutes
Meditation: 10 minutes
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