Ryu Workout Routine: Train Like Street Fighter’s Main Character
In this episode of the Video Game Training Series, we are going to go over How Street Fighter’s Ryu would train in real life.
And by the end, I will provide a workout routine that will help you look and perform like him as well!
Ryu’s Physique ranking
In real superhero training, we came up with a system for the physique analysis. We call it the attainability scale.
This system helps us discover the realistic aspects when it comes to a character's physique, and if it is truly realistic. It’s pretty straightforward and goes like this:
Tier 1: Realistically achievable (natty)
Tier 2: Giga Genetics (Natty, but definitely not as easily attainable)
Tier 3: Not natty (Requires PED’s for maintenance)
Ryu’s physique is placed in the Tier 3 category.
While Ryu’s body and performance is fit for martial arts, his physique stands out in a way where certain muscles are over-exaggerated, like the chest, posterior muscles - while having a seemingly low body fat percentage.
In a real world scenario, this would look like the physique of a pro bodybuilder on a cycle.
For an average Joe looking to put on some muscle/gain strength, it isn’t as possible. On the other hand, achieving a physique that is inspired by Ryu is more probable.
Just because something is not possible doesn’t make it probable. And even then, we are Superheroes - so I’m not too worried.
Rest assured, our training plans are crafted for anyone of any body type regardless!
Here are some Tier 3 physiques we’ve covered at Action Hero Athletics: Greek Kratos, The Last Ronin
Pimki/Flickr
Physical Stats & abilities of Ryu
Height: 5’10
Weight: 187-200lbs
Series: Street Fighter
Now, let’s take a look at some of his abilities.
Here is what we know according to the Street Fighter Wiki:
Feats
Strength
Lifted a boulder with Oro on top with it, who weighs 71 kg, twice.
His Hadoken can shatter solid stone.
Punched Ken Masters through a wooden door.
At his peak, comparable to Akuma who sunk an island with a punch (6 megatons) and shattered Uluru’s Rock.
Threw off a group of thugs with a Tatsumaki Senpukyaku.
Created a crater with a single punch.
The Tatsumaki Senpukyaku was able to send the 408-pound Rufus flying hundreds of feet into Zangief.
Matched Akuma’s Raging Demon as Evil Ryu.
Destroyed a skyscraper with a single Hadoken.
Speed
Dodged point-blank bullets with little effort while trying to save someone.
Reacted to an ambush and quickly takes out three guys.
Dodged Ken’s kick.
Faster than Eagle who moved in tandem with Bison’s satellite laser. (Mach 1669)
Durability
Survived being impaled
Took hits from Balrog, who can one-shot an elephant.
Tanked Blanka’s Rolling Tackle.
Got bitten in the shoulder by Blanka.
Tanked Dhalsim’s Yoga Fire with little to no effect.
Survived an assault by Oro.
Took a beating from Cody. Cody is strong enough to throw or at least knock down the 584-pound Abigail.
Face got smashed onto the ground by Akuma
Survived the destruction of Akuma's island
Smashed into a pagoda by Urien
Tanked a building-sized explosion.
Survived being on the receiving end of a Spinning Piledriver from Zangief.
Tanked a Gigaton Punch from Balrog which is strong enough to dent the side of a van.
Superior durability to Birdie and Balrog who survived the explosion of Bison’s base. (186 kilotons)
Skill
Strives to be the best he can be.
Suppressed the Satsui No Hado.
Defeated M. Bison, bringing down Shadoloo in the precess, by using the Power of Nothingness
Has fought and matched Akuma numerous times (though he often loses these fights while the ones he does win are a result of Akuma holding back) and even beaten him when he became Shin Ryu (while Akuma transformed into Oni).
Defeated Necalli, a soul-eating Aztec warrior.
Defeated Twelve, who could copy the appearances and fighting styles of other fighters.
Fought Gen to a draw.
Defeated Sagat's ex-student, Adon.
Defeated a Satsui no Hado empowered Sakura.
Defeated Seth, the genetically-enhanced S.I.N. super soldier.
Defeated the martial arts movie star, Fei-Long.
Defeated a bio-engineered warrior that not even Chun-Li, Ken and Birdie could defeat.
Fought to a stand still against the Wolverine... wait, What?
In a gymbro’s perspective, Here is what we need for a Ryu Inspired Training Program:
Ryu’s Strength and Power
Ryu’s speed and durability
Ryu’s Skill
Now, let’s train!
Fandom
Day 1: Strength and Power
Deadlifts: 3 sets x 10-15 reps
Bench Press: 3 sets x 10-15 reps
Overhead Press: 3 sets x 10-15 reps
Medicine Ball Slams: 3 sets x 12 reps
Dumbbell Rows: 3 sets x 12 reps - Strengthen the back.
Leg Press: 3 sets x 15 reps - Focus on leg strength.
Day 2: Speed and Durability
Box Jumps: 3 sets x 12 reps
Sprint Intervals: 6 sets x 30 seconds
Agility Ladder Drills: 3 sets
Plank Variations: 3 sets
Jumping Lunges: 3 sets x 15 reps - Enhance lower body strength and agility.
Russian Twists: 3 sets x 15 reps each side - Work on rotational strength.
Day 3: Skill Training
Shadow Boxing: 4 rounds x 3 minutes
Heavy Bag Work: 4 sets x 3 minutes
Jump Rope: 15 minutes
Kata Practice: 3 sets
Tricep Dips: 3 sets x 15 reps - Strengthen triceps for punching power.
Speed Bag Training: 3 sets x 2 minutes - Improve hand-eye coordination.
Day 4: Strength and Power
Squats: 3 sets x 12 reps
Pull-Ups: 3 sets x max reps
Kettlebell Swings: 3 sets x 15 reps
Plyometric Push-Ups: 3 sets x 12 reps
Hammer Curls: 3 sets x 15 reps each arm - Target forearms and biceps.
Calf Raises: 3 sets x 15 reps - Strengthen calves for kicking power.
Day 5: Speed and Durability
Lateral Bound Exercises: 3 sets x 12 reps
Wind Sprints: 8 sets x 20 seconds
Bodyweight Exercises Circuit: 3 rounds
Yoga for Flexibility: 20 minutes
Side Planks: 3 sets x 15 seconds each side - Engage core and improve stability.
Bicycle Crunches: 3 sets x 15 reps each side - Work on abdominal strength and obliques.
Check out some more free workout plans from our Video Game Training Series:
Sonic The Hedgehog | Greek Kratos | Norse Kratos | Jin Kazama | The Last Ronin | Ghost | Nathan Drake
