Sagat Workout

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Sagat-Workout

The workout we have come up with today to post is the Sagat Workout! This one is inspired by the physique that Sagat has in the Street Fighter Video Game. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Sagat Stats:

Height: 7’5
Weight: 216 lbs
(Information retrieved from Wikipedia.)

NUTRITION

Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

Sagat Workout:

Training Volume:

5 days per week

Explanation:

Coach Derek programs you 5 days of training to become like Sagat.  He provides information on scaling up to advanced levels, and more.

Sagat Workout Day 1

Daily  Thai Routine

30 minutes  running or skipping rope

10 Minutes dynamic stretching

3 to 4  – 3 minute rounds of Shadowboxing . during breaks of rounds do 10-20 knuckle pushups or crunches

15 Minutes  straight or 4 to 5  3 minute rounds of Heavy Bag Work , Use Kicks, Punches, Knees, Elbows, and other various Thai Techniques at full strength

15 Minutes Pad work

15 minutes Clinch Training

50 Kicks Per Leg on  Heavy Bag , 100 Knees on Bag

50-100 crunches and 100 pushups

Cool down stretch

ADVANCED LEVEL:

Repeat circuit in afternoon or evening

Sagat Workout Day 2

Total Body Circuit

Warm up:

100 Uppercuts each arm ,  50 kicks each leg

4 Sets, Do 12 to 15 reps per set

Squat & Press

Dumbbell Lunges

Pushups

Standing Dumbbell rows

Bicep Curls

Tricep extensions

1 Arm Dumbbell Swings

Incline Prone Dumbbell Y’s

Deadlift

Power Clean

Squats

Finisher:

30 minutes of Bike, Jump rope,  Treadmill, or Elliptical

Abs

4 sets . 25 reps each exercise

Cable or light dumbbell wood chops

Weighted decline bench sit ups

Hanging leg raises

Bicycle Crunches

Sagat Workout Day 3

30 minutes running or skipping rope

10 Minutes dynamic stretching

3 to 4 – 3 minute rounds of Shadowboxing. During breaks of rounds do 10-20 knuckle push ups or crunches

15 Minutes  straight or 4 to 5  3 minute rounds of Heavy Bag Work , Use Kicks, Punches, Knees, Elbows, and other various Thai Techniques at full strength

15 Minutes Pad work

15 minutes Clinch Training

50 Kicks Per Leg on  Heavy Bag , 100 Knees on Bag

50-100 crunches and 100 push ups

Cool down stretch

ADVANCED LEVEL:

Repeat circuit in afternoon or evening

Sagat Workout Day 4: Explosive Power

Sagat Petchyindee was known as a knock out artist.

Here’s what’s needed to develop the fast twitch muscle fibers used for knockout power.

Warm up:

100 Uppercuts each arm ,  50 kicks each leg

Deadlifts (heavy): 3 to 4 sets of 3- 5 reps  rest 3 to 4 minutes

Box Jumps:  5 sets of 6 , rest 1 to 2 minutes

Jump rope for 5 minutes

Bench Press (heavy)  : 3 to 4 Sets of 5 to 6 reps  rest 3 to 4 minutes

Plyo Push Ups : 4 sets of 8 to 10 reps , rest 2 Minutes

Jump rope for 5 Minutes

Kettlebell or Dumbbell Jump squats : 3 to 4 sets of 4 to 5 Reps. Rest 2 minutes

Explosive pull up : 3 to 4 Sets of 6 to 8 reps , rest 2 Minutes

Jump rope for 5 Minutes

Rotational Medicine ball throws :  3 sets of 6 to 8 reps

Sagat Workout Day 5

30 minutes  running or skipping rope

10 Minutes dynamic stretching

3 to 4  – 3 minute rounds of Shadowboxing . during breaks of rounds do 10-20 knuckle pushups or crunches

15 Minutes  straight or 4 to 5  3 minute rounds of Heavy Bag Work , Use Kicks, Punches, Knees, Elbows, and other various Thai Techniques at full strength

15 Minutes Pad work

15 minutes Clinch Training

50 Kicks Per Leg on  Heavy Bag , 100 Knees on Bag

50-100 crunches and 100 pushups

Cool down stretch

ADVANCED LEVEL:

Repeat circuit in afternoon or evening

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Disclaimer:
The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

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