The Ghost Workout Routine: Train Like Simon Riley From Modern Warfare 2
The Ghost Workout
Train Like The Modern Warfare Protagonist
In this episode of the Video Game Training series, we will uncover the nutrition and training of Simon “Ghost” Riley from Modern Warfare 2 - and by the end, we will reveal the training program that will help you not only look like him, but perform like him as well!
Ghost Nutrition Breakdown
To Be able to maintain Ghost's intense physical demands, a diet rich in lean proteins, healthy fats, complex carbohydrates, and hydration forms the foundation. Optimal nutrition helps a ton with recovery as well as building his physique
Consider the following…
proteins: Lean meats, fish, eggs, dairy, legumes, and tofu.
Carbohydrates: Whole grains, fruits, vegetables, and nuts/seeds.
Fats: Healthy sources like avocados, nuts, seeds, and olive oil.
Hydration: Keep well-hydrated with water, and incorporate electrolyte-rich drinks during intense workouts.
**Nutritional breakdowns are usually similar for all characters and anyone who aspires to achieve the body type of Ghost**
Ghost’s Physique
In the game, Ghost actually keeps his identity hidden, which includes everything we need to know regarding his physique.
But in broad terms, he’s big, strong, has excellent performance and has a great sense of tactical intellect!
as far as our “guesstimate”.. I would probably say he stands at around 6’2, and sits at around 215 lbs minimum. Let us know what you think!
**Even if your physical stats don’t match that of Ghost, these training programs can be utilized by anyone of any fitness level. Just always remember, to go at your own pace and build up over time.**
Ghost’s Physique Ranking
In Real Superhero Training, we came up with a system for 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/attainable. It’s pretty straightforward, goes a little something like this:
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)
Ghost’s physique is placed in the Tier 1 category
This may surprise a good bit of you, but his physique is actually super achievable and doesn’t look as though it requires genetic potential or substance use in any form.
It really all depends on where you start. Regardless, Ghost’s physique is super impressive, so it still shows you need to work hard to achieve it!
Here are some Tier 1 physiques we’ve covered at Action Hero Athletics: Red Hood, Toji Fushiguro, Ippo Makunouchi, Kento Nanami,Nathan Drake, DBS Goku, Sonic the Hedgehog, TMNT, Imai Cosmo, Nightwing, Leon Kennedy,Batman Beyond.
Ghost’s Physical Abilities
Here is what we know according to the Ghost Wiki:
Powers and Abilities: Superhuman Physical Characteristics, Weapon Mastery, Master Combatant, Stealth Masteryand Torture Expertise
Attack Potency: Wall level physically (Comparable to the Task Force 141 members), Street level to Wall level with weapons (Almost all of them are on this level)
Speed: At least Peak Human, Supersonic to Supersonic+ attack speed with firearms
Lifting Strength: Athletic Human
Striking Strength: Wall level
Durability: Wall level
Stamina: Peak Human (Ghost can keep up with his allies during missions and hasn't shown any fatigue)
Range: Standard Melee Range, Several Meters with firearms
Standard Equipment: ACR, AT4, G18, M4A1, M9, MK46, M1911 .45, Thumper, Intervention, MP5K, MP5, Browning HP, Desert Eagle, Micro Uzi, SCAR-L, Knife and Throwing Knife.
Intelligence: High (A technical specialist and field commander subordinate to Captain MacTavish. He is known to condone torture as a method of interrogation.)
In a Gymbro’s Perspective, here is what we need to form a training program inspired by Simon “Ghost” Riley:
Strength and Conditioning: For enhanced physicality and muscle growth
Athletic Training: For speed, agility, and quickness as well as stamina
Combat training: Guns are optional, but martial arts would be useful
So now, the moment you have all been waiting for..
Here is the Simon “Ghost” Riley Workout!
Ghost's Elite Training Regimen
Warm-up (5-10 minutes)
Dynamic Stretching: Arm circles, leg swings, torso twists - 2 sets of 10 reps each.
1. Strength Training
Deadlifts: 4 sets x 6 reps
Weighted Pull-ups: 3 sets x 8 reps
Dumbbell Bench Press: 4 sets x 8 reps
Single-Leg Squats (Pistol Squats): 3 sets x 10 reps each leg
2. Endurance Circuit
Boxing/Kickboxing Drills (3-minute rounds)
Shadowboxing: 3 rounds
Heavy Bag Work: 3 rounds
Jump Rope: 3 rounds (2 minutes each)
3. Combat Skills Development
Krav Maga Techniques
Straight Punches: 3 sets x 15 reps each hand
Elbow Strikes: 3 sets x 12 reps each arm
Defensive Maneuvers: 4 sets x 10 reps (focus on fluidity and speed)
Cooldown (5-10 minutes)
Static Stretching: Focus on muscles worked during the session, holding each stretch for 20-30 seconds.
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 | Ryu | Nathan Drake
