It’s time to give some love to Freeform’s Marvel show!
And for that we’re starting with Cloak and Dagger.
Dagger is light half of the vigilante team, and also, if it wasn’t obvious, the female portion of the team.
While they’re almost always shown as a team effort, for these two articles we’ll be taking a look at their solo characters to build their routines.
We’ll tie in who they are as solo characters, who they are as a team, and also how you should/could train if you want to cosplay as them.
Weight: 115 lbs.
Real Name: Tandy Bowen
Dagger is pretty short.
Not the shortest we’ve seen, and actually considered average if we compare her to celeb women we’ve seen, but still short among female characters.
Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale, Anna and Nina Williams matching her there. BUT, now we have Caulifla at 4’8 and Sailor Moon at 4’11! Katana is just behind her at 5’2.
But the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – and our Black Widow is just above that at 5’7 with Spider-Gwen, Harley Quinn and Poison Ivy at 5’8.
But don’t worry, either way.
Not only are these routines for all shapes and sizes – they also work for both men and women – regardless of the gender of the hero!
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Dagger Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hellboy may get something specifically different)**
Every hero needs to still have a good diet.
Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.
You can’t out train your diet, so I want to still give some pillars for nutrition.
You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.
Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
It’s all about sustainability.
AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.
Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!
Dagger Workout Routine Research
We’ve made it to “the fun part”.
And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.
This is where I get to break down the “how” and “why” of the workout we’re going to build based on the characters, in this case Dagger’s, powers and/or abilities.
I’m going to be honest with you: there’s a lot of Dagger’s powers that we’re not going to be able to train for.
BUT, I’m still going to link the full list with descriptions from her Wiki Fandom because they’re freakin’ awesome.
Here’s what they have to say:
Lightforce Generation: As a result of her exposure to experimental drugs, Dagger generates a form of ‘living light’ which is actually Lightforce. She produces much more than normal humans do, but is usually conservative in the use of her powers. Overuse of her powers could be fatal. Dagger generates and stores this lifeforce energy automatically. If she goes for more than a week or so without using her powers she will become fevered and delirious, and eventually discharge her energy involuntarily. When inverted by Mister Negative, Dagger draws her powers from the Darkforce, but they are otherwise identical, save for her daggers causing additional pain.
- Lightforce Daggers: Tandy can form 6-inch ‘light daggers’ which she can throw from her fingertips. Her daggers may automatically form under certain conditions, such as another person in danger. The maximum effective range is unknown, but the daggers seem to weaken with further distance. Tandy has a limited ability to control their flight and reinforce them by compelling them to seek targets. They can track a being, but it is most effective when searching for Cloak. Those hit by these knives have their own lifeforce disrupted. Dagger can then drain a portion of their lifeforce; enough to kill if she wishes. Normally she chooses to leave them in a state of shock where they will see a vision of how their life might be different. The experience is powerful enough to make most individuals rethink their choices, although a hardened criminal or evil being is unlikely to change their ways.
- Lightforce Detoxification: Tandy’s energy can also ‘purge’ a person, removing toxins, drugs, and other malignant substances from their system. It also has the capacity to cure certain persons of drug addictions.
- Lightforce Manipulation: Sometimes Tandy can redirect the daggers after they ricochet, other times the daggers are dispersed if they hit a non-living thing. She can project her lifeforce energy in a diffused manner, allowing her to illuminate dark areas as if by natural light. Tandy can also projects her ‘light’ into Cloak’s dimension to feed his ‘hunger.’ She is unharmed when traveling through his dimension and can pass this protection to others.
And they also give us her abilities and strength level, which is actually something we can utilize.
So if you skipped the last section, start paying attention, because we’re factoring this part into the routine we build.
Here Wiki Fandom gives us:
Abilities: Dagger is an experienced dancer. She was also blind for a time, so she knows how to move unhindered without being able to see.
Strength level: Normal human female with intensive regular exercise, focusing on improving agility rather than lifting ability
No, no, no, stop worrying – you don’t have to train while being blindfolded.
What we will be utilizing is dance, and a focus on agility over lifting ability.
Did you catch that part?
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The Dagger Workout Routine
3-5 days per week
I’m going to build you a routine that will be increasing your strength and agility. While we’re not focused on lifting ability, using these exercises will increase your agility and explosiveness. I will also be programming you agility training drills for the ends of your workouts. Utilize this training 3 days per week and then hit a dance class, or some type of Pilates/hot yoga for the other 2+ days per week.
Dagger Agility Workout
Jog 10 min
Clean and Press
Assisted Chin Ups
Dagger Agility Training Drills
I made some changes but the majority of these drills are courtesy of Vertimax.com.
1. Lateral Plyometric Jumps
Lateral plyometric jumps help build explosive power, balance, and coordination by using our natural body weight. This advanced agility training exercise is essential for any athletic position that requires lateral coordination and power. For best results, be sure to perform this drill after a thorough warm up.
2. Forward Running, High-Knee Drills
Requiring only a basic speed later and your body, this agility training exercise is designed to improve foot coordination and speed for all field sport athletes. Simply run with high knees forward through the ladder, landing in every ladder space. For this simple drill, proper form is key. Be sure to land on the balls of your feet and drive forward with your arms.
3. Lateral Running, Side-to-Side Drills
Lateral running drills greatly improve both knee and ankle stability, making them ideal for court-sports. For proper form, maintain a low center of gravity and quickly step side-by-side through the ladder. Be sure to step both feet, one at a time, inside each rung of the ladder. While driving your arms forward, always aim to land on the balls of your feet. Repeat from right to left and then again, left to right. Proper form is the key to your success!
4. Dot Drills
Agility and explosive speed are achievable when you have the appropriate leg strength, something that is improved with basic dot drills. Dot drills are just one of the ways in which you can increase knee and ankle strength, giving you the additional stability you need for field sports, racket sports, basketball and soccer. Dot drills allow these athletes to fluently change direction without notice.
To complete the dot drill successfully, use tape to place a small “X” on the ground in the pattern of a five, as seen on a dice; you may also use a dot drill mat. Start your warm-up by jumping from dot to dot with both feet at once. After you feel warmed up (approximately 30 seconds), progress to one foot hopping and then try to follow a specific jumping pattern.
5. L Drills
L Drills, aka Cone Drills, are a popular agility training exercise used by coaches and professional trainers to develop rapid change of direction ability and speed.
- Set your cones up for the 3 Cone Drill.
- Start at the line in a 3 Point Stance.
- Come out low for about 5 yards, maintaining medium speed control, touching the line at the center cone.
- Once you touch the line, immediately return to the start cone, and touch the line using the same hand.
- Next, turn and sprint back around the center cone, planting off your inside foot for a hard turn and figure eight around the end cone (again, planting your inside foot).
- Make a sharp cut around the middle cone, turning on your inside foot, and sprint back to the starting cone, to finish the drill.
- Repeat 3 – 5 times.
6. Plyometric Agility Drill
Athletes use plyometric jumping exercises to build explosive power and speed. Additionally, these challenging agility training drills improve coordination, dexterity, and effectively improves sports performance. Using a set of small hurdles, jumping on one or both feet can develop agility and increase foot speed for runners and field sports athletes alike.
- Set up several small agility hurdles, placing about 2 feet between each hurdle.
- Start with your legs shoulder-width apart. Begin to jump upward and forward, clearing each hurdle. Be sure to land lightly on the balls of your feet.
- Upon landing, immediately jump again, driving forward with your arms.
- Repeat several repetitions.
- Repeat the drill on only the right foot and then only the left foot.
7. Shuttle Runs
The shuttle run is a standard agility training exercise used by athletes who play stop-and-go sports (i.e. soccer, basketball, and hockey). Shuttle run drills are an easy way to inject some high-intensity training into a basic conditioning program while you build speed, agility, and endurance.
Set a training area with two markers, such as cones, about 25 yards apart. With explosive speed, sprint from one marker to the other marker and back. Repeat 6 – 8 times. Consider switching it up by including forward-touch-return runs, forward-backward runs, and side-to-side runs.
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