Jessica Jones Workout Routine: Train Like a Super-powered Private Investigator!
In the newest segment of the Superhero Training series, we are covering Jessica Jones and how to work to achieve her lean physique that packs a ton of power.
Tune in to the end for the complete workout regimen!
Jessica Jones Diet & Nutrition
**Nutritional guidelines are usually the same for every character with this body type**
Every hero, superpowered or not - still needs to ensure their nutrition is dialed in.
The training part is easy, but you will need help to out-train your diet and expect to achieve the ideal Superhero physique you came here for!
You can approach nutrition differently, but remember these key things - sustainability, simplicity, and, most importantly, consistency!
We eat the same way we train, with intention and without over-complicating it.
Consider the following…
High Protein Intake: Jessica Jones would need a lot of protein to support muscle growth and repair. Include lean protein sources such as chicken, turkey, lean beef, fish, eggs, and plant-based proteins like tofu and legumes.
Complex Carbohydrates: This nutrient is essential for maintaining energy levels during intense physical activities. Jones would need to utilize her carbohydrate intake for someone who is constantly on the move.
Healthy Fats: Including healthy fats is an integral part of any diet to maintain health and be a great energy source.
Hydration: Staying hydrated is crucial for anyone with an active lifestyle. Jones should consume lots of water and electrolytes to replenish lost minerals during intense physical activities.
Calorie Intake: This actually depends more on your goals than anything. It's all about calories in and calories out and sustainability. If you want to lose body fat, consider a caloric deficit with a higher protein intake for satiety and muscle growth/maintenance. To build more muscle, go with a caloric surplus. The best way to start is 250 calories over/below maintenance and aim for steady progression.
Jessica Jones Physical Stats
Jessica Jones stands at 5'8 and weighs around 124-130 lbs. Physical abilities include superhuman strength, durability, and enhanced reflexes due to the experiment caused by an accident in her early years that granted her unique abilities.
Jessica Jones Physique Ranking
Over at Superhero Flex, 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)
Jessica Jones's physique falls into the Tier 1 category.
Another notable figure placed in this category is Mikasa Ackerman!
Jessica Jones has the physique you wouldn't think is primed for performance but packs a massive punch.
To achieve this physique, my approach would be more for aesthetics since that is more of what we see when we consider achieving a body inspired by Jones.
And what's better? It can be achieved by absolutely anyone.
But we will get into the training when we go over the feats!
Jessica Jones Abilities:
Here is what we know according to the Jessica Jones Wiki:
Powers
Artificially Enhanced Physiology: Jessica gained her superhuman powers after her family's vehicle collided with a truck of unknown chemicals. After being in a coma for quite some time, she awakened with the following abilities:[103]
Superhuman Strength: While her uppermost strength level has never been properly documented, she is considered to possess at least Class 10 superhuman strength.[104] Jessica has shown that she has strength enough to lift a two ton police car with no discernible effort and toss it a short distance at approaching police men while under the control of the Purple Man. She later sent Spider-Woman (Jessica Drew) flying across a room, through a table, and into unconsciousness with a single blow. When she first discovered her powers, Jessica was also able to push over a firmly rooted tree with little effort and later punched straight through the metal hood of a taxi. She later lifted Tom Foster off of the ground by the nostrils and tossed him a short distance. While flying at high speed, Jessica was able to smash into Atlas with enough force to give him a bloody nose.[103]
Superhuman Durability: Jessica's body and tissues are far more resistant to certain types of injury when compared to an ordinary human, particularly impact forces. After several men pointed guns at her, Jessica implied that shooting her would only ruin her jacket. Afterwards, however, she stated that she did not know if she was bulletproof. Being slashed in the back by one of Owl's men with a knife did produce a wound, though a superficial one that only required light bandaging. During a battle against the Avengers, Jessica suffered severe injuries when she was punched in the face by the Vision, including damage to her neck and nose. She was later able to withstand being punched by a human on Mutant Growth Hormone, though she suffered a bloody nose as a result. When shocked by one of Spider Woman's "Venom Blasts," Jessica was knocked to the floor and experienced great pain, but was able to recover in moments. She was later caught up in a building explosion, which only damaged her clothing. She was later thrown away from an Ultimo robot and dug a trench with her body as she slid along the street and suffered only minor injuries. While learning to fly, Jessica would often botch her landings, but her durability was enough to protect her when she smashed into the ground or other objects.[103]
Accelerated Healing Factor: Jessica compensates with her vulnerability to penetrating force, but was able to survive with her highly-dense body and ability to heal quicker and more effcient than normal rate.[103] Her ability to heal also enables her to regenerate and recover from sprained neck, retina detachment, broken nose, loose teeth, and spinal damage without any remaining scars, though it took weeks and does require medical assist to fully recover.[18] Also, she recovered within moments after receiving a strong quick-hit from Dragon's tail and then landed from great heights, which was stated by Kate Bishop as sounds like Wolverine.[105]
Superhuman Longevity: Jessica can live longer than regular humans. Possibly, because of the energy sustaining her body after being exposed to energy released by Galactus.[103]
Flight: The first super power that Jessica discovered was the ability to fly. Though her top speed has not been documented, it is likely that it is ultimately subsonic. Jessica states that despite her flying ability, she does get airsick and has a hard time flying in general.[103]
Telepathic Resistance: Due to her experiences with the Purple Man, Jessica had mental blocks placed in her mind by Jean Grey. These mental blocks give her a degree of resistance against mind control, even if that mind control is pheromone based rather than telepathic, though it seemed that she had to "trigger" this resistance on her own.[103]. Jessica's telepathic resistance was shown to be powerful enough to resist against the command of the Living Reality Stone, Star.[106]
Abilities
Private Investigator: Jessica is an experienced investigator, she can follow leads, interrogate suspects and has closed many cases. These skills lead her to her next job as an investigative journalist for the The Pulse.[103]
Trained Combatant: At first Jessica relied on her powers and her own form a street fighting. Later working with the Avengers she was trained in basic hand-to-hand combat.[103]
From a gym bro's perspective, here is what we need to create a training routine inspired by Jessica Jones:
Strength Training: Strength training will be designed for a more aesthetic/strength approach rather than a strict performance approach. That way, you can maximize both proportions and brute force!
Metabolic Conditioning: To finish off our workouts, we will incorporate some type of finisher, whether it be HIIT, Martial Arts, or even just basic cardio.
Now, for the moment, you have all been waiting for.
The Jessica Jones Workout
Day 1: Strength & Power
Warm-up: 5-10 mins of dynamic stretches
Strength Training:
Barbell Back Squats: 4 sets x 6-8 reps
Deadlifts: 4 sets x 6-8 reps
Dumbbell Bench Press: 3 sets x 8-10 reps
Pull-ups or Lat Pulldowns: 3 sets x 8-10 reps
Metabolic Finisher:
Kettlebell Swings: 3 sets x 20 reps
Jump Rope: 5 mins
Day 2: Active Recovery
Activity:
Yoga or Mobility Work: 30-40 mins
Light Cardio (Brisk Walk or Cycling): 20-30 mins
Day 3: Upper Body Strength & Conditioning
Warm-up: 5-10 mins of light cardio
Strength Training:
Overhead Press: 4 sets x 6-8 reps
Bent-over Rows: 4 sets x 8-10 reps
Dumbbell Chest Flyes: 3 sets x 10-12 reps
Bicep Curls (Barbell or Dumbbell): 3 sets x 10-12 reps
Metabolic Finisher:
Boxing/Martial Arts Drills: 15 mins
Battle Ropes: 3 sets x 30 secs
Day 4: Lower Body Strength & Conditioning
Warm-up: 5-10 mins of dynamic stretches
Strength Training:
Bulgarian Split Squats: 4 sets x 8-10 reps per leg
Romanian Deadlifts: 4 sets x 8-10 reps
Leg Press: 3 sets x 10-12 reps
Calf Raises: 3 sets x 15-20 reps
Metabolic Finisher:
HIIT (Tabata Protocol - 20 secs work/10 secs rest):
Squat Jumps
Mountain Climbers
Burpees
High Knees
Day 5: Full Body Strength & Conditioning
Warm-up: 5-10 mins of light cardio
Strength Training:
Barbell Clean & Press: 4 sets x 6-8 reps
Weighted Lunges: 4 sets x 8-10 reps per leg
Pull-ups or Lat Pulldowns: 3 sets x 8-10 reps
Push-ups: 3 sets x 12-15 reps
Metabolic Finisher:
Jumping Jacks: 5 mins
Medicine Ball Slams: 3 sets x 15 reps
This program combines heavy compound movements for strength with metabolic finishers to maximize aesthetics and overall fitness. Remember, adjust the weights and exercises according to your fitness level and always prioritize proper form over heavy weights. And hey, if you feel like channeling Jessica Jones' attitude during those tough sets, go for it!
Check out some more free workout plans from our Superhero Training Series:
Superman | Daredevil |Deathstroke | Spider-Man | Batman | Blade | Moon Knight | Red Hood | Omni-Man | Professor X
