Snake Eyes Training Plan: Real Life G.I. Joe Workout
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In this segment of the Character Training Series, we are kicking off this week with G.I. Joe workouts, starting with my personal favorite—Snake Eyes!
This workout plan aims to help you look and perform like a ninjutsu master. Snake Eyes is easily the most skilled in the operation, so it only makes sense that training for his skills is more than necessary.
We've actually covered a good bit of swordsman's. You can check them out here: Roronoa Zoro, Toji Fushiguro, Deathstroke, and Blade!
Feel free to check those out after this one. Let's begin the breakdown starting with the physique ranking!
Snake Eyes Physique Ranking
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)
Snake Eye's physique is ranked in Tier 1 - Realistically achievable.
Under that suit of armor, achieving the physique of Snake Eyes seems pretty doable.
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Snake Eyes Workout Principles
This is where we break down his performance attributes and put together a workout!
Strength Training: Snake Eyes is incredibly efficient in all movement forms, including agility, explosive power, poise, and general strength. His strength training would likely involve Kettlebells and a Bodyweight approach—the ultimate form of skills, strength, and control!
Tactical Prowess: As mentioned earlier, Snake Eyes is regarded as the most advanced in terms of combat efficiency. So, training for this feat will require a blend of skills and combat training—ninjutsu—explosive performance, and cardiovascular conditioning.
Elite-level balance: Ninjutsu is the prime foundation of Snake Eyes' performance, and being quick on his feet is one of the core principles of his performance. Balance and coordination training will incorporate exercises and drills that force the body to maintain control.
How to work out like Snake Eyes in Real Life
From a gym bro’s perspective, this is what we need to look and perform like Snake Eyes in real life:
Snake Eyes Tactical Efficiency
Snake Eyes Strength and Conditioning
Snake Eyes Ninjutsu Skills
Now that we know what we need, let’s get into some training!
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Day 1: Strength Training
Kettlebell Goblet Squats - 4 sets x 10 reps
Bodyweight Pull-Ups - 4 sets x 8 reps
Kettlebell Turkish Get-Ups - 3 sets x 5 reps (each side)
Plyometric Push-Ups - 3 sets x 8 reps
Kettlebell Swings - 4 sets x 12 reps
Bodyweight Bulgarian Split Squats - 3 sets x 10 reps (each leg)
Hanging Leg Raises - 3 sets x 12 reps
Day 2: Ninjutsu Training
Phase 1: Calisthenics Plyometrics and Core Circuit
Burpees - 1 minute
Russian Twists - 1 minute
Jump Squats - 1 minute
Plank - 1 minute
Mountain Climbers - 1 minute
Bicycle Crunches - 1 minute (Repeat circuit for 6 rounds)
Phase 2: Ninjutsu Training
Agility ladder drills (various footwork patterns) - 10 minutes
Speed ladder sprints - 5 sets x 30 seconds
Quickness drills (cone drills, shuttle runs) - 10 minutes
Phase 3: Cool Down Cardio
Jogging or cycling - 15 minutes
Day 3: Strength Training
Kettlebell Single-Arm Rows - 4 sets x 10 reps (each arm)
Bodyweight Dips - 4 sets x 8 reps
Kettlebell Deadlifts - 3 sets x 12 reps
Pistol Squats - 3 sets x 6 reps (each leg)
Kettlebell Clean and Press - 4 sets x 8 reps
Bodyweight Chin-Ups - 3 sets x 8 reps
Plank with Kettlebell Drags - 3 sets x 10 drags (each side)
Day 4: Ninjutsu Training
Phase 1: Calisthenics Plyometrics and Core Circuit
Jump Lunges - 1 minute
Plank Jacks - 1 minute
Tuck Jumps - 1 minute
Side Plank (alternating sides) - 1 minute
High Knees - 1 minute
Leg Raises - 1 minute (Repeat circuit for 6 rounds)
Phase 2: Ninjutsu Training
Agility cone drills (forward, lateral, and diagonal movements) - 10 minutes
Speed ladder agility drills - 5 sets x 30 seconds
Quickness reaction drills (partner-based drills) - 10 minutes
Phase 3: Cool Down Cardio
Jump Rope - 15 minutes
Day 5: Strength Training
Kettlebell Front Squats - 4 sets x 8 reps
Bodyweight Push-Ups (with feet elevated) - 4 sets x 10 reps
Kettlebell Renegade Rows - 3 sets x 10 reps (each arm)
Plyometric Box Jumps - 3 sets x 8 reps
Kettlebell Snatches - 4 sets x 10 reps (each arm)
Bodyweight Tricep Dips - 3 sets x 10 reps
Russian Twists with Kettlebell - 3 sets x 20 reps
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