Welcome to our ‘The Shadow knows’ workout, our tip of the hat to the shadowy, gun wielding avenger from the pulp comics. This workout will test both your physical and mental abilities!
Click on the link below to take you straight to the workouts and to skip the intro.
Table of Contents
The weed of crime...
The Shadow is a popular pulp fiction and comic book superhero. The character debuted in 1930 through serialized pulp magazine stories. Created by Walter B. Gibson.
The Shadow is an enigmatic crime-fighter with a mysterious past. Operating in New York City of the 1930-40’s, he employs extraordinary skills and abilities to aid him in this task. He dispenses swift and relentless justice through a combination of his .45 caliber handguns, mystical powers like hypnotic abilities and mind control, unmatched stealth, and an extensive network of loyal agents. With these formidable tools at his disposal, he strikes fear into evildoers, operating from the shadows to rid the world of crime and corruption, leaving no escape for those who dare to oppose him.
Operating in the 1930s-40s, The Shadow’s adventures conjure a thrilling world of crime-fighting and intrigue. With his dark persona, hypnotic abilities, and trademark .45 caliber handguns, his stories masterfully blending noir and detective genres in his tales of relentless justice.
His tales masterfully combine noir and detective genres, featuring action, mystery, and suspense. The character’s dark and brooding persona, along with his trademark hat, cape, and red scarf, have become iconic symbols. The Shadow has transitioned into various media, including radio dramas, comic books, films, and television.
The Shadow continues to captivate audiences with his timeless appeal. The 1994 film adaptation ‘The Shadow’, starring Alec Baldwin, brought the character to the big screen, introducing a new generation to his shadowy world.
Character History
The Shadow has worn many faces over the years and many more names and identities, shifting between them like a chameleon. It is believed that his true name is Kent Allard, although his exact origins are uncertain but many believe that he is not American by birth. Some believe that he originally hails from France but other sources claim that he is actually British.
When WWI broke out in 1914, Allard becomes a famed aviator fighting for the French. He was nicknamed ‘the Dark Eagle’ (sometimes Black Eagle) for flying numerous combat missions at night. It is believed his service record led to his recruitment by either French Intelligence or the British Secret Service as a spy. Sometime during the war, he secretly landed behind enemy lines and conducted numerous operations assuming various identities as a noteworthy secret operative and spy. During one of his missions, he traveled to Russia and became a member of the secret society known as the Seventh Star, a prestigious order of the most trusted nobility of Russia during the days of the Tsars. According to one account, this is how he acquired his famous girasol ring, a gift bestowed upon him by Czar Nicholas II himself.
After the war in 1918, Allard, traumatized by his experiences, travels the world, escaping his past and seeking knowledge. He encounters secret societies and criminal organizations in Europe, Africa, and Asia. He travels to Guatemala, encountering the indigenous Xinca tribe, who view him as a supernatural being. There he amasses a fortune there before continuing his travels. Allard also studies ancient esoteric knowledge, spending time in India and Asia, learning from various masters in physical and mental disciplines. In the 1920s, he reaches the enigmatic city of Shambhala, where he acquires the mystical abilities mentioned in the comics.
Years later, Allard returns to New York, where he decides to aid the city and its police in the war against crime. He does this by operating outside the law as an invisible vigilante. Adopting the guise of the Shadow, a master of stealth and manipulation he wages a relentless war on criminal underworld. Thwarting their plans and dismantling their operations. His methods are often ruthless and brutal, as he employs fear and intimidation to maintain the upper hand. Using his many skills and abilities he becomes an urban legend.
In the comics, the character’s true origins remain shrouded in mystery. Few people are aware of his true identity as Kent Allard.
Disguises
The Shadow is a master of disguise, and employs a variety of aliases to aid with his crime-fighting career. These aliases allowed him to operate undercover and gather information. The ability to assume different identities is a crucial aspect of the Shadow’s crime-fighting arsenal, allowing him to operate undetected behind the scenes.
Lamont Cranston
The Shadow’s best known alter ego is Lamont Cranston. Cranston is actually a separate character, a rich playboy who travels the world while The Shadow uses his identity and resources in New York. The Shadow’s disguise as Cranston works well because the two men resemble each other
The Shadow operates from his sanctum in the middle of New York City. This is a sprawling underground complex, complete with high-tech equipment, advanced communication systems, and a vast library. Housing the Shadow’s extensive collection of weapons, gadgets, and disguises. The sanctum allows the Shadow to plan his missions, gather information, and analyze his adversaries without being detected.
The Shadow possesses a vast network of agents that keep him constantly connected with the criminal underworld. Gathered from all walks of life, some owing “the master” a life-debt, others willing servants in his war on crime.
Margo Lane is one of the most significant and enduring characters associated with the Shadow. She served as the Shadow’s confidante and love interest. Margo Lane continued to be a prominent character in the Shadow’s stories, both in the pulp magazines and subsequent adaptations in other mediums.
In the pulp comic stories featuring the Shadow, the protagonist often faced a wide range of villains and adversaries. These included crime lords, mad scientists, masterminds, assassins, cult leaders, femme fatales, gangsters and mobsters. His battles against them often involve a mix of physical combat, deductive reasoning, and psychological manipulation. The Shadow’s most iconic and deadliest enemy is Shiwan Khan. Shiwan Khan is a descendant of Genghis Khan and possesses powerful hypnotic abilities.
The Shadow’s iconic phrase “The Shadow Knows” is associated with his uncanny ability to perceive evil in people’s hearts, fueled by his vast knowledge, experience, and keen observation skills. His mastery of mind control and his knowledge of the criminal underworld allow him to reveal the hidden truths and sinister desires in mens hearts. In the stories, Kent Allard, as The Shadow, grapples with evil, confronting its allure and ambiguity while remaining a symbol of justice. With unwavering determination, he fights against evil’s nature, bringing hope to a world shrouded in shadows.
The Shadow goes up against a range of different villain types from assassins, agents of the Nazis, the Soviet Union and Imperial Japan, corrupt cops, the mob, Femme Fatales and Criminal Masterminds such as Shiwan Khan (far right).
Powers and Abilities
The Shadow possesses a formidable intellect, excelling in deductive reasoning, strategic planning, and problem-solving. His sharp analytical mind deciphers puzzles, unravels conspiracies, and predicts his adversaries’ actions. This intellect empowers him to outmaneuver enemies, gather vital intelligence, and stay steps ahead of his opponents. He has gained extensive knowledge and language proficiency through travels and encounters with diverse cultures. Fluent in multiple languages (English, French, German, Russian, and Chinese), he effortlessly navigates the globe and blends into societies.
Shaped by his WWI experience, the Shadow is a stealth and espionage expert with exceptional physical abilities and marksmanship. He is highly skilled in martial arts, espionage, and other covert disciplines. In combat, he incapacitates multiple opponents effortlessly with precise strikes, throws, and bone-breaking joint locks. His agility and reflexes allow him to evade attacks and counter with deadly efficiency. He is he is also highly proficient in the use of a wide array of weapons, including firearms, blades, and improvised objects. His espionage experience allows him to excel in covert operations, intelligence gathering, and infiltration. The Shadow’s expertise in stealth, surveillance, and code-breaking, along with his psychological manipulation and hypnosis skills, make him a formidable intelligence operative. Additionally, he has a photographic memory and is a master of sleight of hand.
At some point during the 1920’s, Allard ends up in the mysterious city of Shambhala*. It is here that he learns many of the mystical abilities attributed to him in the comic books. During his time in Shambhala the Shadow acquires a vast number of mental and physical disciplines.
Under the tutelage of Shambhala’s masters, the Shadow undergoes intensive training and acquires psychic abilities such as telepathy and mind control. One of his most formidable powers is the ability to “cloud men’s minds,” instantly hypnotizing individuals to prevent them from perceiving his presence. This allows him to move undetected like an invisible shadow. Furthermore, he becomes skilled in crafting illusions and manipulating shadows, enabling him to render himself invisible or seamlessly merge with darkness.
Furthermore, the Shadow hypnotic ability grants him control over people’s minds. With this power, he can make others forget things or compel them to carry out specific actions. This influence allows him to extract information, manipulate enemies, and instill fear or paralysis in his adversaries. The hypnotic focus is enhanced by the fire Opal ring, also called a girasol, worn on his hand. In addition, the Shadow’s senses are heightened, enabling him to read minds, uncover hidden truths, and observe subtle details that go unnoticed by others.
The Shadow has complete control over his vocal cords and has mastered the ability to manipulate tone and resonance. He can project or ‘throw’ his voice and can also accurately mimic anyone. The Shadow has honed the art of projecting a chilling, menacing laugh, using it as a psychological weapon to strike fear into his enemies. He strategically uses his laugh to psychologically manipulate and disorient his foes, gaining an advantage in both physical and mental confrontations. The Shadow’s laugh serves as a signature characteristic, striking fear into the hearts of his enemies and leaving a lasting impression on both allies and adversaries alike.
He also has incredible muscular control and can slip his body through the bars of a prison cell like a contortionist or can actually distort and alter his very facial features at will by manipulating his facial muscles. The Shadow also has complete control over his body’s vital functions. He is able to survive for hours without air and is also ambidextrous (capable of using both hands).
After 1949 the Shadow vanished for many years. In time, all his original team including Margo Lane died off. When The Shadow resurfaced in the 1980s, it was apparent to those that knew him that he had not aged at all. Implying he possessed longevity as one of his abilities.
The acquisition and mastery of his mystic abilities are crucial to the Shadow’s crime-fighting persona. They elevate him beyond the capabilities of ordinary mortals, enabling him to strike fear into criminals and operate with an air of supernatural invincibility.
"Who knows what evil lurks in the hearts of men? The Shadow knows!"
– The Shadow
Shambala Circuits
About the Workouts
Welcome to the Shadow Knows Workout – a workout inspired by the enigmatic crime-fighter. This program aims to challenge your muscular endurance, overall fitness, agility, stability, coordination, core strength, reaction time, cardio and mental focus. In addition to the physical challenges, it seeks to test your mental mettle. Enhancing your powers of concentration, focus, willpower, and mental discipline. Embrace the spirit of this iconic character as you embark on a fitness journey that demands focus, determination, and the ability to adapt swiftly to any challenge that comes your way.
These workouts will involve.
Variety of Exercises:
The Shadow requires a high degree of physical fitness for his war on crime. Therefore the circuits here will involve, isometric holds, timed HIIT circuits, cardio sprints, agility and reflex training and plyometric exercises. Additionally, some may include partner mirror drills, and exercises that sharpen the mind-body connection. Also included are advanced yoga holds, callisthenics, and martial arts drills. This challenge aims to foster discipline, determination, and athletic prowess.
Time Constraints:
The Shadow often operates under time pressure. For us this means time constraints for specific exercises or workouts to encourage a sense of urgency and improve mental resilience. This will be reflected in AMRAP style finishers at the end of each daily circuit.
Stealth and Agility:
The Shadow is known for his ability to move silently and swiftly and in evading danger and escaping sticky situations. So several afternoon circuits will involve exercises that involve quick changes of direction, dodging, and reacting to stimuli. This aims to enhance your footwork, coordination, and to improve your agility and reaction time.
Shadow Boxing:
The Shadow is a skilled hand-to-hand combatant, for these purposes we will incorporate shadow boxing and MMA style drills into our routine. This involves throwing punches and moving as if you were sparring with an imaginary opponent. Shadow boxing provides a high-intensity aerobic workout, improving cardiovascular endurance, toning muscles throughout the body, enhancing coordination and balance.
Mental Focus and Visualization:
The Shadow’s powers of concentration are essential in his crime-fighting endeavors. For us this will manifest in the concentration required for some of the exercises found within the circuits. They are made up of bodyweight/resistance exercises requiring practice, patience and discipline. We shall also look at practicing mental focus and visualization techniques on rest days. This can include mindfulness exercises, meditation, or yoga and even sauna.
Partner or Group Workouts:
The Shadow occasionally works with allies. Some of these workouts will include the option for partner or group exercises. For example, partner resistance drills or team challenges, to foster camaraderie and teamwork.
Equipment required
- Many of the exercises here are calisthenics based bodyweight exercises. So can easily be done in most places.
- Many of these exercises will also involve functional type equipment readily found in most gyms. For example, kettlebells, dumbbells, sandbags, tires.
- Don’t fret if you don’t have access to a gym or the equipment. Equipment can easily be scaled with a little imagination. See our post on Homemade Gym Equipment.
Workout Summary
- The Shadow Knows workout runs from Monday to Saturday (day off on Sunday).
- It involves 6 days of morning circuits (involving calisthenics/ functional training). It also includes, 5 x afternoon sessions incorporating martial arts sessions, agility circuits and flexibility sessions.
- The morning circuits will have 2 x components. An Intensive section, where difficult exercises that require great concentration and focus are undertaken for reps and sets. Secondly, there shall be AMRAP style ‘finisher’ circuits.
- Many of the Intensive exercises are isometric in nature and involve holding positions for extended periods. They requires mental focus, core strength, and endurance. Proper form and consistency are essential when performing these exercises to maximize benefits.
- Undertake the programme for 4 weeks. Upping the resistance with the weights as required to progress.
- The weights will be around 75-80% of your 1RPM for each exercise (depending on exercise and set number).
- With each set/session look to gradually increase the weight.
- Make your way steadily through the exercises.
- Concentrate on good effort and technique and try not to exceed rest times.
- Rest period vary between the sections, check below.
Monday
AM - Strength and Conditioning Circuit
Intensive:
(Concentrate on proper form and technique with these exercises. Use medium weights 75-80% of 1RPM. 1 minute rest between exercises)
- Pull-ups – 4 x 8/10 reps.
- Renegade rows – 4 x 12 reps.
- Turkish get-ups – 4 x 5 reps (each side).
- Handstand push-ups – 4 x 8-12 reps (dependent on ability).
- Burpees and chin ups – 4 x 10 reps.
- L-sits – 4 x 30/45/60 seconds (dependent on ability).
- Frog Jumps 4 x 20 reps. From a deep squat position, explode upward and land softly, working the legs and cardiovascular system.
- Farmer’s walk – 4 x 30 metres/ 33 yards.
AMRAP Finisher:
(2 x 90 seconds rounds of each station – use medium weights)
- Dumbbell snatch.
- Kneel to stands.
- Cardio (Treadmill/rower/assault bike).
- Tricep dips/triceps pushups (10 x tricep dips/10 x triceps pushups.
- Reverse lunges.
- Cool-down: Finish each workout session with a 5-10 minute cool-down routine that includes static stretching exercises for all major muscle groups.
PM - Martial arts
- 20-30 minute martial arts drill session comprising five 3-minute drills:
Warm up:
- Dynamic warm-up.
1: Shadow Boxing (3 minutes)
- Focus on technique, footwork, and speed.
- Practice combinations, blocks, and evasive movements.
- Keep a steady pace and focus on proper form throughout the drill.
2: Kick Combinations (3 minutes)
- Partner up or use a heavy bag if available.
- Practice kick combinations, such as roundhouse kicks, sidekicks, and front kicks.
- Alternate between legs and work on balance and control.
- If using a partner, take turns holding pads for each other.
3: Defense and Counter (3 minutes)
- Partner up or use focus mitts. If no partner available, shadowbox.
- One person attacks with controlled strikes while the other practices defensive techniques, such as parries, blocks, and slips.
- The defender then counters with a quick and precise strike.
- Focus on timing, accuracy, and fluid transitions between defense and offense.
4: Ground Mobility (3 minutes)
- If you have a grappling dummy or partner, work on ground mobility drills. Alternatively use sandbags, pillows etc.
- Practice transitioning between different grappling positions, such as mount, guard, and side control.
- Flow smoothly from one position to another, incorporating submissions if applicable.
5: Freestyle Sparring (3 minutes)
- Finish with a controlled sparring session.
- Use light contact and focus on applying the techniques learned in the previous drills.
- Work on your timing, distance management, and strategy.
- Maintain respect for your partner’s safety and always use proper protective gear.
Cool Down and Stretching (5-7 minutes)
- End the session with a cool-down and stretching routine to relax and elongate your muscles.
- Focus on stretching the major muscle groups used during the drills.
- Breathe deeply and hold each stretch for 20-30 seconds.
Tuesday
AM - Strength and Conditioning Circuit
Intensive:
(Concentrate on proper form and technique with these exercises. Use medium weights 75-80% of 1RPM. 1 minute rest between exercises)
- Deadlift – 4 x 12 reps.
- Squats – 4 x 12 reps.
- Bosu ball squat – 4 x 20 reps.
- Bulgarian split squats – 4 x 12 reps (each leg).
- Plank with leg/arm raise – 4 x 60 seconds (30 secs then change sides).
- Side plank with leg lift – 4 x 30 secs (each side).
- Stability ball push-up – 4 x 20 push ups (last set to failure).
- Waiters walk – 4 x 30 metres/33 yards (using KB’s or DB’s)
AMRAP Finisher:
(2 x 90 seconds rounds of each station – use medium weights)
- Push ups/shoulder taps – (1 push up/4 x shoulder taps).
- Alternating kb cleans.
- Sandbag forward lunge and good morning (Lunge with each leg, then good morning).
- Burpees (full).
- 180 degree jumps x 4 then high knees x 4.
- Cool-down: Finish each workout session with a 5-10 minute cool-down routine that includes static stretching exercises for all major muscle groups.
PM - Agility Circuit:
This is a test of agility, including speed, quickness, flexibility, change of direction and body control.
- Warm-up: 7 minutes of dynamic stretches (e.g., high knees, butt kicks, leg swings).
- Circuit: Perform each exercise for time and rounds prescribed.
- Bear Crawls – 1 minute round x 3 rounds.
- Lateral Shuffle – 1 minute x 3 rounds.
- Ankle touches – 1 minute round x 3.
- Cone Drill – Set up four cones in a square shape. a). sprint – run sideways (right side) – run backwards – run sideways (left side) – repeat x 8 laps. b). jog – sharp turn – sprint – sharp turn – jog – sharp turn sprint x 8 laps.
- Quick Feet Drills – a) in and out of cones as fast as possible (jog back. b). Rapidly tap each foot on raised platform for 1 minute. c). Bunny hops for 1 minute. x 4 rounds of a, b and c.
- Med Ball lateral slams –1 minute rounds x 3 rounds.
- Wall ball lateral throws – 1 minute rounds x 3 rounds.
- Partner Russian Med ball twists – 90 seconds x 3 rounds.
- Med ball sit ups – x 90 seconds.
Cool Down (5 minutes):
Finish with a cooldown and static stretching to improve flexibility and reduce muscle tension. Focus on major muscle groups, holding each stretch for 20-30 seconds.
Remember to maintain proper form and focus on speed, agility, and reaction time during the workout. Adjust the duration and intensity of each exercise based on your fitness level and progress over time. Always prioritize safety and listen to your body.
Wednesday
AM - Strength and Conditioning Circuit
Intensive:
(Concentrate on proper form and technique with these exercises. Use medium weights 75-80% of 1RPM. 1 minute rest between exercises)
- Pistol squats – 4 x 10/12 (each side).
- Kettlebell Rolling Thunder Floor press – 4 x 10 presses (each side = 20 total).
- Walking Lunges with Overhead Dumbbell Press – x 30 metres/33 yards (using KB’s or DB’s).
- Archer Push-up – 4 x 10/12 (each side = 20/24 total).
- Russian Twists with Medicine Ball – 4 x 12 reps (slow and controlled).
- One leg Burpee Variation – 4 x 10 reps (each side = 20 total).
- Racked KB carries – x 30 metres/33 yards (can use KB’s or DB’s. Barbell if you are a savage!).
AMRAP Finisher:
(2 x 90 seconds rounds of each station – use medium weights)
- Alternate sandbag squats.
- Alternate snatch KB’s
- Cardio (Treadmill/rower/assault bike).
- Bent over rows.
- Around the worlds (x 10 reps then change direction).
- Cool-down: Finish each workout session with a 5-10 minute cool-down routine that includes static stretching exercises for all major muscle groups.
PM - Flexibility Circuit
- Set the clock and undertake each of the moves for 30/45 seconds. Concentrate on form rather than reps or sets. Add another round if you wish to push yourself.
- Warrior II to Reverse Warrior.
- Chair Pose.
- Side Plank with Leg Lift.
- Yoga Push-Ups.
- Plank Jacks.
- Jump squats.
- Chaturanga to upward dog to downward dog.
- Triangle Complex.
- Boat pose sit ups. Hold for 5 second. Lower arms and legs slowly to the floor. Repeat.
- Cool-down: Finish each workout session with a 5-10 minute cool-down routine that includes static stretching exercises for all major muscle groups.
NB: For more on Yoga type flexibility and conditioning exercises see here.
Thursday
AM - Strength and Conditioning Circuit
Intensive:
(Concentrate on proper form and technique with these exercises. Use medium weights 75-80% of 1RPM. 1 minute rest between exercises)
- TRX Chest press – 4 x 12 reps.
- TRX rows – 4 x 12 reps.
- Downward Facing Dog to Plank – 4 x 10 reps (hold each move for 4 seconds).
- Box jumps – 4 x 20 reps.
- Lunge to Twist – 4 x 12 reps (each side = 24 reps total).
- Bird Dog – 4 x 20 (10 each side).
- Dragon Flag – 4 x 8/10 reps (dependent on ability).
- Oblique Mountain Climbers – 4 x 40 reps (20 each side).
- Superset: Duck walks/Weighted squat wall holds – 40 (work) 20 (rest) seconds x 4 rounds.
AMRAP Finisher:
(2 x 90 seconds rounds of each station – use medium weights)
- Sandbag cleans and press.
- Biceps curls/hammer curls – 10 reps of each – repeat.
- Cardio (Treadmill/rower/assault bike).
- Reverse plank hold.
- Manmakers.
- Cool-down: Finish each workout session with a 5-10 minute cool-down routine that includes static stretching exercises for all major muscle groups.
PM - Martial arts
Warm up:
- Dynamic warm-up.
1: Shadow Boxing (3 minutes)
- Focus on technique, footwork, and speed.
- Practice combinations, blocks, and evasive movements.
- Keep a steady pace and focus on proper form throughout the drill.
2: Kick Combinations (3 minutes)
- Partner up or use a heavy bag if available.
- Practice kick combinations, such as roundhouse kicks, sidekicks, and front kicks.
- Alternate between legs and work on balance and control.
- If using a partner, take turns holding pads for each other.
3: Defense and Counter (3 minutes)
- Partner up or use focus mitts. If no partner available, shadowbox.
- One person attacks with controlled strikes while the other practices defensive techniques, such as parries, blocks, and slips.
- The defender then counters with a quick and precise strike.
- Focus on timing, accuracy, and fluid transitions between defense and offense.
4: Ground Mobility (3 minutes)
- If you have a grappling dummy or partner, work on ground mobility drills. Alternatively use sandbags, pillows etc.
- Practice transitioning between different grappling positions, such as mount, guard, and side control.
- Flow smoothly from one position to another, incorporating submissions if applicable.
5: Freestyle Sparring (3 minutes)
- Finish with a controlled sparring session.
- Use light contact and focus on applying the techniques learned in the previous drills.
- Work on your timing, distance management, and strategy.
- Maintain respect for your partner’s safety and always use proper protective gear.
Cool Down and Stretching (5-7 minutes)
- End the session with a cool-down and stretching routine to relax and elongate your muscles.
- Focus on stretching the major muscle groups used during the drills.
- Breathe deeply and hold each stretch for 20-30 seconds.
Friday
AM - Strength and Conditioning Circuit
Intensive:
(Concentrate on proper form and technique with these exercises. Use medium weights 75-80% of 1RPM. 1 minute rest between exercises)
- Single-Leg Romanian Deadlift – 4 x 12 reps (each side).
- Triple squat – 4 x 10 reps of each variation (left side racked squat/goblet squat/right side racked squat).
- Single-Leg Stability Ball Leg Curl – 4 x 20 reps (10 reps each side).
- Alternating KB Hang cleans – 4 x 10/12 reps (each arm = 20/24 total).
- Crocodile Walks – 4 x 30 metres/33 yards .
- Double KB clean and press – 4 x 12/15.
- Tire carries – 4 x 30 metres/33 yards (If no tire use KB’s or DB’s).
AMRAP Finisher:
(2 x 90 seconds rounds of each station – use medium weights)
- Kettlebell figure of eights (change direction half way through).
- Dumbbell clean and presses.
- Cardio (Treadmill/rower/assault bike).
- Med Ball slams
- Wall Balls.
- Cool-down: Finish each workout session with a 5-10 minute cool-down routine that includes static stretching exercises for all major muscle groups.
PM - Agility Circuit:
This is a test of agility, including speed, quickness, flexibility, change of direction and body control.
- Warm-up: 7 minutes of dynamic stretches (e.g., high knees, butt kicks, leg swings).
- Circuit: Perform each exercise for time and rounds prescribed.
- Bear Crawls – 1 minute round x 3 rounds.
- Lateral Shuffle – 1 minute x 3 rounds.
- Ankle touches – 1 minute round x 3.
- Cone Drill – Set up four cones in a square shape. a). sprint – run sideways (right side) – run backwards – run sideways (left side) – repeat x 8 laps. b). jog – sharp turn – sprint – sharp turn – jog – sharp turn sprint x 8 laps.
- Quick Feet Drills – a) in and out of cones as fast as possible (jog back. b). Rapidly tap each foot on raised platform for 1 minute. c). Bunny hops for 1 minute. x 4 rounds of a, b and c.
- Med Ball lateral slams –1 minute rounds x 3 rounds.
- Wall ball lateral throws – 1 minute rounds x 3 rounds.
- Partner Russian Med ball twists – 90 seconds x 3 rounds.
- Med ball sit ups – x 90 seconds.
Cool Down (5 minutes):
Finish with a cooldown and static stretching to improve flexibility and reduce muscle tension. Focus on major muscle groups, holding each stretch for 20-30 seconds.
Remember to maintain proper form and focus on speed, agility, and reaction time during the workout. Adjust the duration and intensity of each exercise based on your fitness level and progress over time. Always prioritize safety and listen to your body.
Saturday
AM - Strength and Conditioning Circuit
Intensive:
(Concentrate on proper form and technique with these exercises. Use medium weights 75-80% of 1RPM. 1 minute rest between exercises)
- Turkish get-ups – 4 x 10 reps (5 each side).
- Cossack Squats – 4 x 20 reps (10 each side).
- One arm push ups – 4 x 12 reps.
- Triceps Extensions (Bodyweight) – 4 x 12 reps.
- Chaturanga to Upward Facing Dog to Downward Facing Dog – 4 x 10 reps (hold each move for 4 seconds).
- TRX Atomic Push ups – 4 x 20 reps (10 each side).
- Reverse burpees – 4 x 16 reps (16 each side).
- TRX Buzzsaws/Obliques – 4 x 12 reps (each).
AMRAP Finisher:
(2 x 90 seconds rounds of each station – use medium weights)
- Kneel to stands.
- Alternating single V ups.
- Cardio (Treadmill/rower/assault bike).
- Tire flips.
- Sandbag hikes.
- Cool-down: Finish each workout session with a 5-10 minute cool-down routine that includes static stretching exercises for all major muscle groups.
Sunday
AM - Mental Training
Sunday, rest day. Its time to rejuvenate the body and mind. Aim to focus on practices like that promote relaxation, stress reduction, and mental clarity. Active recovery, sports, anything that is relaxing and requires focus. Why not try meditation? Maybe you never tried it but don’t knock it. Millions of people practice it and swear by it, for improving focus, decreasing stress levels and aiming with clarity, calm and perspective. You don’t have to be a monk or a Yogi to try, many MMA fighters and professional athletes swear by the practice. If you are new and don’t know what you are doing, have a peek here.
Rest time. Even the Shadow has to know when to hang up the cape for the day.
Alternatively, you could focus on activities that challenge willpower, such as spending time in a sauna or engaging in yoga sessions. These activities help build mental resilience and discipline. Sauna sessions aid in detoxification, circulation, and relaxation, while yoga enhances flexibility, balance, and mindfulness. Incorporating these types of practices into your regimen, will ensure optimal physical and mental conditioning.
Progression
Complete all the prescribed exercises with the required reps, sets and rest specific to your fitness goals. With progression add greater resistance each week to weights. After four weeks consider changing things up to avoid your training plateauing.
Remember to cool down, stretch and drink water!
Workout Complete!!
Did you complete all the workouts? There can be no hiding, the Shadow knows!!
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