Solid Snake Training Plan: Real Life Metal Gear Solid Workout

Solid Snake Workout

On this episode of the Character Training Series, we will be covering the workout routine of Solid Snake from Metal Gear Solid!

This workout is aimed at those who want to learn how to build intelligent, useful muscle.

We have covered some characters that fit that description - Deathstroke, Baki Hanma, The Last Ronin, and many more that we have covered on this site.

With that said, let's get into his workout starting with the physique breakdown!

Solid Snake Physique Breakdown

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)

Solid Snake's physique is ranked at Tier 1 - naturally achievable.

The Solid Snake Workout

Solid Snake Training Principles

Now, let's go over some of Solid Snake's workout guidelines and figure out how he would train in real life!

Martial Arts Focus

Solid Snake is a walking, talking weapon - which means his training would have to be centered around his martial arts background. He's a CQC master, which means his training would have to include getting stronger in these areas: Plyometrics, Agility, and quickness.

Combat Endurance

I've spoken about how combat endurance is a different level of cardio in my Little Mac training breakdown. To achieve combat endurance, we are going to have to train like a martial artist, apply the techniques, and train in intervals.

Functional Strength

To pull off sick parkour skills and martial arts moves, we have to ensure our body is strong enough to endure the wear and tear that comes with it. Having functional, transferable strength means having useful muscles, and being strong outside of training. For this, we will focus on basic movements that target specific muscle groups used for the activities related to Snake.

How to Workout Like Solid Snake in Real Life

From a gym bro's perspective, here is what we need to put together a Solid Snake workout plan:

  • Solid Snake's Combat Endurance

  • Solid Snake's Strength and Conditioning

  • Solid Snake's Agility and Quickness

With that being said, let's get to training!

How to workout like solid snake

Day 1: Tactical Assault (Push - Upper Body Focus)

  • Warm-up:

    • Shadowboxing: 5 minutes

    • Dynamic stretches: arm circles, leg swings, etc. (5 minutes)

  • Tactical Assault Strength Training:

    • Push-ups: 3 sets x 15 reps

    • Shoulder Press (dumbbells or barbell): 3 sets x 10 reps

    • Explosive Push-ups: 3 sets x 12 reps

    • Tricep Dips: 3 sets x 12 reps

    • Battle Ropes (alternate waves): 3 sets x 30 seconds

  • Metabolic Conditioning Drill:

    • Ammo Can Lifts: 3 sets x 15 reps (simulate lifting heavy objects)

  • Core Strengthening:

    • Plank with Shoulder Taps: 3 sets x 20 taps (each side)

    • Russian Twists with Weighted Object: 3 sets x 15 reps (each side)

  • Cool-down:

    • Static stretching: focus on chest, shoulders, and triceps (10 minutes)

Day 2: Stealth Agility (Pull - Upper Body Pulling)

  • Warm-up:

    • Parkour-style movements: 5 minutes

    • Dynamic stretches: arm circles, leg swings, etc. (5 minutes)

  • Stealth Agility Strength Training:

    • Pull-ups: 3 sets x 10 reps

    • Renegade Rows: 3 sets x 10 reps (each arm)

    • Dumbbell Bicep Curls: 3 sets x 12 reps

    • Inverted Rows (using TRX or bar): 3 sets x 12 reps

    • Kettlebell Swings: 3 sets x 15 reps

  • Metabolic Conditioning Drill:

    • Sled Pulls or Tire Flips: 3 sets x 30 seconds

  • Grip Strength:

    • Dead Hangs or Farmer's Walks: 3 sets x 30 seconds

  • Cool-down:

    • Foam rolling: focus on upper back, lats, and biceps (10 minutes)

Day 3: Infiltration Mission (Legs - Lower Body Focus)

  • Warm-up:

    • Dynamic stretches: leg swings, lunges, etc. (5 minutes)

  • Infiltration Mission Strength Training:

    • Squats: 3 sets x 12 reps

    • Deadlifts: 3 sets x 10 reps

    • Walking Lunges with Weighted Vest: 3 sets x 12 steps (each leg)

    • Box Jumps: 3 sets x 10 reps

    • Bulgarian Split Squats: 3 sets x 10 reps (each leg)

  • Metabolic Conditioning Drill:

    • Sandbag Carries or Hill Sprints: 3 sets x 30 seconds

  • Explosive Power:

    • Jump Squats: 3 sets x 15 reps

    • Broad Jumps: 3 sets x 8 reps

  • Cool-down:

    • Static stretching: focus on quadriceps, hamstrings, and calves (10 minutes)

Day 4: Full Tactical Readiness (Full Body - Functional and Endurance)

  • Warm-up:

    • Skipping rope: 5 minutes

    • Dynamic stretches: arm circles, leg swings, etc. (5 minutes)

  • Full Tactical Readiness Circuit (3 rounds):

    • Burpees: 15 reps

    • Medicine Ball Slams: 15 reps

    • Push Press: 12 reps

    • Dumbbell Thrusters: 12 reps

    • Pull-ups: 10 reps

    • Box Jumps: 10 reps

  • Metabolic Conditioning Drill:

    • Tactical Running (alternating sprints and crawls): 3 sets x 1 minute

  • Core Strengthening:

    • Plank Variations: Side planks, plank twists, etc. (3 sets x 30 seconds each)

  • Cool-down:

    • Foam rolling and static stretching: focus on major muscle groups (10 minutes)

solid snake training routine
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