Sam Fisher Workout

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Sam-Fisher-Workout

The workout we have come up with today to post is the Sam Fisher Workout! This one is inspired by the physique that Sam Fisher has in the  Tom Clancy’s Splinter Cell series of video games. 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.

Sam Fisher Stats:

Height: 5’10
Weight: 170 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.

Sam Fisher Workout:

Training Volume:

5+ days per week

Explanation:

Similar to Solid Snake’s workout routine we’re going to go to the source for this one.  And by that I mean Military.com again.  We know that Solid Snake was training to be a Green Beret, but when I show you this Navy Seals test below you’re going to realize that the training I gave for Snake was pretty perfect prep for this test as well.  For that reason I’ll be sharing another workout from Military.com that they specifically have for training to become a Seal, and also the Snake advanced workout here as well.

Sam Fisher Workout: The Navy Seals Test

Navy SEAL PST Standards

PST Event Minimum Standards Competitive Standards
500 Yard Swim 12:30 8 Minutes
Pushups 50 80-100
Sit-ups 50 80-100
Pull-ups 10 15-20
1.5 Mile Timed Run 10:30 9-10 Minutes

Navy SEAL Fitness Test Breakdown

Swim 500 Yards

Maximum time allowed is 12 minutes, 30 seconds — but to be competitive, you should swim the distance in at least 8 to 9 minutes, utilizing only the Combat Swimmer Stroke, sidestroke, or breast stroke. Recommended workout and training tips: Get technique training and learn to pace yourself. Try 5 to 10 sets of 100-yard swims, working on a pace that will get you below the competitive times. (Rest 10 minutes after swimming the 500 yard test before moving on to the next exercise.)

Push-ups

Minimum number is 42 in 2 minutes, but you should shoot for at least 100 for an average score. Do not pace yourself. Push as many push-ups out as fast as you can, but do not neglect proper form or the SEAL instructor will not count them. (Rest 2 minutes, then move on to the next exercise.)

Sit-ups

Minimum number is 52 in 2 minutes, but you should strive for at least 100 in 2 minutes for an average score. PACE yourself! Try doing 20 to 30 sit-ups in 30 seconds; that will put you within the 80-to-100-sit-ups range for 2 minutes. (Rest 2 minutes.)

Pull-ups

The minimum is eight pull-ups with no time limit, but you cannot touch the ground or let go of the bar. You should be able to do 15 to 20 to be competitive. Try a pyramid of pull-ups: work your way up from one pull-up the first set until you can no longer do any more sets, then return down the pyramid repeating in reverse order (1,2,3,4,5,6,5,4,3,2,1). (Rest 10 minutes before the last exercise of the test.)

1.5-mile run

Wearing boots and pants, the maximum time allowed for this one is 11 minutes, 30 seconds, but you should be able to cover the distance in 9 to 10 minutes to be competitive. Pace yourself: do not start off too fast on the first lap. Shoot for a 90-seconds quarter-mile run time around a standard high school track. Repeat this pace for six to 10 sets until you no longer have to rest in between quarter-miles.

Sam Fisher Workout Routine: Seals Training Variation One

One of the best workouts to assist increasing your scores in the PT and run is the following:

– 100 pull-ups in as few sets as possible Run 1/4 mile in 90 seconds in between sets of pull-ups

– 200 pushups in as few sets as possible Run 1/4 mile in 90 seconds in between sets of push-ups

– 300 sit-ups in as few sets as possible Run 1/4 mile in 90 seconds in between sets of sit-ups

This is a tough workout that can take 30-60 minutes to complete – if you can complete it.

Sam Fisher Workout Routine: Solid Snake Workout for SFQC Green Beret Testing
  • Two to three times a week, 1,000 to 2,000 meters each time.
  • One day a week, try to swim wearing cammies and boots for 100 meters.
  • Wear fins when swimming half the time as well.

Running:

  • Four to five times a week, 3 to 5 miles as fast as you can.
  • Twice a week, do rucksack marches carrying a 30 to 50-pound load marching 5 to 15 miles at a fast walking pace.

PT: Every Other Day

  • Pull-ups, 75 to 100 repetitions (seven to 10 sets of 10 reps).
  • Push-ups, 200 to 300 repetitions (10 to 15 sets of 20 reps).
  • Sit-ups, 200 to 300 repetitions (five to 10 sets of 40 to 50 reps).

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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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