Uncle Iroh Prison Training - Calisthenics Routine
We are back with the Avatar: The Last Airbender characters, continuing with everyone's favorite uncle, Iroh!
First, we discussed what it would take to train like Aang in real life, which involved both jump rope and bodyweight training.
In this segment of the Character Training series, we are going strictly bodyweight—in other words, a full-on bodyweight training plan that assisted Iroh in one of the most badass acts of prep time: single-handedly breaking out of prison!
With that being said, let's get into it!
Iroh 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)
Iroh's physique is ranked in the Tier 2 category - giga genetics.
Here are a few factors that place him on the tier 2 ranking:
Muscular Definition: Besides his lean physique, Uncle Iroh can show a positive body fat percentage through several gains of muscles. Aiming for such muscular consistency naturally involves combining strength training with the correct nutrition.
Muscle Mass: Uncle Iroh has an incredibly enviable muscle presence even at his advanced age. That means he has undoubtedly done many exercises that target his muscles. This has been going on for a long time since he had impressive muscular development.
Vascularity: Vascularity refers to the visibility of veins under the skin, which is associated with overall low body fat and more defined muscles. Uncle Iroh's physique best represents moderate vascularity, showing the individual as both lean and muscular.
Symmetry: Dominant in Uncle Iroh's physical figure are the harmonious lines, as revealed in his balanced proportions and muscle symmetry, which is usually characterized by a proper training regime. Symmetry is achieved through alternating all muscle groups to the same intensity be it during a variety of exercises or perfecting of proper form.
Age Consideration: Even though Iroh is old, his body doesn't meet those typical late-age trajectories as muscle mass declines and strength weakens. However, genetic factors are not the only ones that lead to this. He most likely has years of bodybuilding experience and undoubtedly used to be a martial arts pupil, which might have helped him keep his physique in good shape.
Nutrition: The supply of appropriate food components is vital to generating and further developing muscle mass without excess body fat. Uncle Iroh's regimented food regimen of lens proteins, complex carbs, and antioxidant-rich teas is responsible for his phenomenal muscle build-up and health.
Genetic Predisposition: Uncle Iroh's physical figure is realizable naturally with his genes, but his strong and sculpted muscles might be favored by his potential. The constituent elements, including the fiber composition of the muscles, the metabolism, and the hormone proportions, can eventually determine how fast you develop muscles and whether you can sustain them.
Iroh Prison Training Principles
Let's go over some key elements related to Iroh's training!
Adaptability and Resourcefulness
Considering Iroh was locked away in a heavily restricted fire nation prison, he really didn't have much to work with besides his prison cage. The most significant factor here was facing the challenge of adaptability and using his resources to get stronger. As a result, he single-handedly broke out of the same prison he was confined in.
Mental strength and discipline
Being in prison tested his mental strength and durability, qualities just as important as building physical fitness. All this was done through deep meditation and reflection. Without any sources of distraction or entertainment apart from eating, he was in a state of constantly training his body and mind, which directly affected his bending skills.
Physical Strength
Iroh built his physical strength through a combination of primary and complex calisthenics - training basics while stepping outside his comfort zone with explosive push-ups, one-arm pull-ups, and handstands.
This way, he would be able to continuously build strength without the use of a gym!
How to Train Like Uncle Iroh in Real Life
This is the part where we discuss how to translate what we see on screen to our training!
From a gym bro's perspective, this is what we need to create a training plan inspired by Uncle Iroh!
Iroh's Strength Training
This is the only modality required in this training plan since the resources were limited, and he only had 20 feet of space to train. So, in this program, we will focus on calisthenics with the intention of training strength endurance. This will differ from something you see in an anime where they do thousands of reps daily. This will utilize techniques requiring more time to execute under tension, like supersets, circuits, plyometrics, and tempo reps.
Now, let's get into some training!
Training Schedule: 5 days
Training description: Calisthenics/Prisoner training regimen
Day 1: Full Body Strength
Push-ups (Slow Tempo): 3 sets x 10-12 reps
Pull-ups: 3 sets x 10-12 reps
Pike Push-ups: 3 sets x 10-12 reps
Bulgarian Split Squats: 3 sets x 10-12 reps per leg
Australian Pull-ups (Superset with Tricep Dips): 3 sets x 10-12 reps each
Leg Raises: 3 sets x 10-12 reps
Plank (Plyo): 3 sets x 10 reps each side
Day 2: Upper Body Focus
Diamond Push-ups: 3 sets x 10-12 reps
Inverted Rows: 3 sets x 10-12 reps
Handstand Push-ups (or Wall Walks): 3 sets x 10-12 reps
Dips: 3 sets x 10-12 reps
Chin-ups (Superset with Push-ups): 3 sets x 10-12 reps each
Reverse Flyes: 3 sets x 10-12 reps
Plyo Push-ups: 3 sets x 10 reps
Day 3: Lower Body Focus
Squats (Slow Tempo): 3 sets x 10-12 reps
Single Leg Romanian Deadlifts: 3 sets x 10-12 reps per leg
Jump Squats (Plyo): 3 sets x 10 reps
Calf Raises (Superset with Walking Lunges): 3 sets x 10-12 reps each
Glute Bridges: 3 sets x 10-12 reps
Lateral Lunges: 3 sets x 10-12 reps per leg
Hanging Leg Raises (Superset with Russian Twists): 3 sets x 10-12 reps each
Day 4: Core and Cardio
Mountain Climbers (Plyo): 3 sets x 30 seconds
Flutter Kicks: 3 sets x 30 seconds
Burpees: 3 sets x 10 reps
Russian Twists (Superset with Bicycle Crunches): 3 sets x 15 reps each
Plank Jacks: 3 sets x 30 seconds
Hollow Body Holds (Superset with Leg Raises): 3 sets x 10-12 reps each
High Knees (Plyo): 3 sets x 30 seconds
Day 5: Full Body and Active Recovery
Prisoner Squats: 3 sets x 10-12 reps
Push-ups: 3 sets x 10-12 reps
Walking Lunges: 3 sets x 10-12 reps per leg
Australian Pull-ups: 3 sets x 10-12 reps
Leg Raises: 3 sets x 10-12 reps
Plank: 3 sets x 30 seconds
Russian Twists: 3 sets x 15 reps each
Iroh Strength Workout: Additional Resources
