Storm Shadow Training Plan: Real Life G.I. Joe Workout
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In this segment of the Character Training Series, we will be covering Storm Shadow from G.I. Joe!
He is second in the lineup after Snake Eyes, whom we covered in yesterday's article post.
This workout plan will help you become a jacked, powerful, skilled master in all necessary performance techniques suitable for this character!
Let's get started on Storm Shadow, beginning with the physique ranking!
Storm Shadow 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)
Storm Shadow's physique is ranked in Tier 1 - Realistically achievable.
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Storm Shadow Workout Principles
This is the part where we discuss his feats and combine them to form a real-life training plan!
Master Martial Artist: Storm Shadow is proficient in martial arts, including ninjutsu, karate, and various forms of armed combat. To be proficient in martial arts, we must train to improve basic techniques (striking, grappling, defense) and strength training, which is the core foundation of martial arts performance. But we will touch on Strength Training in a bit!
Stealth and Infiltration: Storm Shadow possesses extraordinary stealth abilities, and training for this feat is actually quite simple—balance training! This would involve bulletproofing the ankles with single-leg exercises and exercises that require quick feet.
Strength and Conditioning: As mentioned earlier, you want to strengthen your body to improve your overall performance. For this, we will apply the athletic bodybuilding style of training, which involves pushing, pulling, legs, and the whole body.
How to Workout Like Storm Shadow In Real Life
From a gym bro’s perspective, this is what we need to look and perform like Storm Shadow in real life:
Storm Shadow’s Cross-Training
Storm Shadow’s footwork and bodyweight Control
Storm Shadow’s Versatility
Now, let’s get to training!
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Day 1: Push (Strength and Explosive Power)
Warm-up:
Dynamic stretching (5-10 minutes)
Bodyweight squats: 2 sets of 15 reps
Push-up variations: 2 sets of 10 reps
Workout:
Barbell Bench Press: 4 sets of 5 reps
Overhead Dumbbell Press: 3 sets of 8 reps
Weighted Dips: 3 sets of 10 reps
Explosive Push-ups: 3 sets of 8 reps
Dumbbell Lateral Raises: 3 sets of 12 reps
Finisher:
Medicine Ball Slams: 3 sets of 10 reps
Day 2: Pull (Strength and Bodyweight Control)
Warm-up:
Dynamic stretching (5-10 minutes)
Pull-up variations: 2 sets of 5 reps
Bodyweight lunges: 2 sets of 10 reps per leg
Workout:
Deadlifts: 4 sets of 5 reps (strength)
Bent-over Rows: 3 sets of 8 reps
Pull-ups/Chin-ups: 3 sets to failure (bodyweight control)
Single-arm Dumbbell Rows: 3 sets of 10 reps per arm
Kettlebell Swings: 3 sets of 15 reps
Finisher:
Burpees: 3 sets of 10 reps
Day 3: Legs (Strength and Explosive Power)
Warm-up:
Dynamic stretching (5-10 minutes)
Bodyweight squats: 2 sets of 15 reps
Lunges: 2 sets of 10 reps per leg
Workout:
Barbell Squats: 4 sets of 5 reps (strength)
Romanian Deadlifts: 3 sets of 8 reps
Kettlebell Goblet Squats: 3 sets of 10 reps (explosive power)
Bulgarian Split Squats: 3 sets of 10 reps per leg
Box Jumps: 3 sets of 8 reps
Finisher:
Jumping Lunges: 3 sets of 10 reps per leg
Day 4: Full Body (Strength and Endurance)
Warm-up:
Dynamic stretching (5-10 minutes)
Bodyweight push-ups: 2 sets of 10 reps
Bodyweight pull-ups: 2 sets of 5 reps
Workout:
Barbell Clean and Press: 4 sets of 5 reps (strength and explosive power)
Dumbbell Farmer's Walk: 3 sets of 50 feet
Kettlebell Turkish Get-ups: 3 sets of 5 reps per side
Dumbbell Lunges: 3 sets of 12 reps per leg
Pull-ups/Chin-ups: 3 sets to failure
Finisher:
Battle Rope Slams: 3 sets of 30 seconds
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