Solid Snake Training Plan: Real Life Metal Gear Solid 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.
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!
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 Workout: Additional Resources
