Scorpion Workout Routine: Train like the Mortal Kombat Undead Ninja

Last updated on October 26th, 2022 at 08:01 am

It was pretty hard choosing between Scorpion and Sub-Zero.

But it wouldn’t make much sense to have both.

At least as far as I’m concerned.

When I first started writing the routines based around strictly the Superheroes/Characters and not the celebrities that play them (although we have that too), it was fine sticking to Marvel and DC; but then when the SHJ Army saw Kratos, Tomb Raider and others, they decided they needed some Mortal Kombat in their life!

So this is our Mortal Kombat week!

GET OVER HERE!

Scorpion Stats:

Height: 6’2

Weight: 210 lbs

Real Name: Hanzo Hasashi

Powers: Yes

Scorpion would be considered average height for celebrities we see on the site.

We actually just saw Arnold Schwarzenegger come in at the exact same.

Wolverine holds the shortest spot among comic characters we’ve seen at 5’3, but Damian Wayne is only an inch taller. One Punch Man falls next on the list at 5’9 – with Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.

Just above them are Aquaman and Punisher standing only an inch or so taller.

We’ve had Superman at 6’3, and both Captain America and Batman at 6’2, with Thor and Cyborg towering over them at 6’6, Thanos right there with them at 6’7, and Deathstroke right below at 6’5.

And, of course, Hulk is up there with Thor, Kratos, Thanos and Cyborg, and sometimes even portrayed much taller.

But, don’t worry if you’re not the same height or weight range.

We write these routines to be utilized by anyone and everyone.

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Scorpion Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like The Hulk 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 Hugh Jackman and Terry Crews utilize intermittent fasting daily, and I also use it myself in conjunction with cyclical ketosis.

That being said, I also recommend tracking and paying attention to protein intake.

BUT, 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 (Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, Superhumans) to allow people to choose what is right for YOU!

Oh, and if you’re down with calorie counting instead, that’s always an option as well.  It’s just important to be aware of specific rules and precision while counting.

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Scorpion Workout Routine Research

Now for what I like to refer to as “the fun part” of these articles.

This is the part where I get to discuss the “how” and “why” behind the creation of the articles by talking about the powers or abilities of the character.

In this case Scorpion.

The first thing we need to talk about is the fact that Scorpion, above all else, is obviously a fighter.

All of us probably knew that, but it’s good to make that clear just to be safe.

In his Mortal Kombat Wiki they tell us his fighting styles are:

Hapkido, Pi Gua, and Moi Fah

Now, while I don’t think Coach Derek is exactly familiar with all these styles, he IS a badass fighter and MMA coach who has helped a ton of Academy members.

We also learn this about Scorpion’s fighting abilities:

Like many ninjas, Scorpion is well-versed in the art of armed kombat. He has wielded various weapons throughout the tournaments, from axes to the most recent twin Ninjato. His most recurring weapon is the Spear, a kunai attached to a sturdy rope, representing Scorpion’s “stinger”. At times, the spear is empowered with hellfire for more power. Various depictions of the spear had been made before Deadly Alliance. It was shown as a chain tied to a mace in the comics. His spear was a sentient, serpentine creature that spawned from within his hand during the films. He is empowered by the Elder Gods to defeat Onaga in Deception. However, Shujinko slays Onaga before he gets the chance.

And, lucky for us, Coach Derek also coaches the art of weaponry.

Yeah, he’s pretty awesome.

Before we get into anything else, though (AKA: the routine), we’ll talk a little bit more about his powers and abilities:

Scorpion is most commonly associated with hellfire, the Netherrealm’s variant of fire. Scorpion is immune to the element and primarily uses it to confirm the death of his opponents, spewing it from his skull while unmasked. As a spectre, Scorpion is immune to death as his soul is still bound by revenge, allowing him to endlessly chase his targets until they have been silenced. He has the ability to teleport, often used in the form of surprise or ambush attacks, and can open portals to the Netherrealm at will. The scope of Scorpion’s powers depend on how long he remains in his abode, the Netherrealm.

I’m not going to teach you how to teleport or breath fire, or anything like that for that matter – BUT, we’re going to bulk up and learn to train similar to a ninja.

So, let’s do it!

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The Scorpion Workout Routine

Training Volume:

5 days per week

Explanation:

I’m going to programming you 3 days of weightlifting and high intensity training, because above all else this is still a weightlifting/fitness site – and then I’ll also be giving you 2 days of fighting MMA style programming from Coach Derek.

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Day One: Full Body Training

Warm Up:

Stretch and Foam Roll

3×5 Pull Ups

3×10 Dips

3×15 Air Squats

3×20 Push Ups

Workout:

Bench Press

4×12

Tricep Overhead Extension

3×10

Bent Over Rows

3×10

Shoulder Flys

3×10

Front Squats

3×10

Preacher Curls

3×10

Sit Ups

3×25

Day Two: Daredevil Styled Fighting from Coach Derek

Matt and his father were both  boxers, while its impossible and dangerous  to box blindfolded, and you are most certainly guaranteed to get injured hitting a heavy bag blindfolded, let’s focus on defensive maneuvers to  give you that  Daredevil like “Radar Sense” to avoid blows

Head Movement:

Crucial not only in Boxing, but all forms of combat. Used primarily  not just  to avoid, but to set up your strikes. A moving target is much more difficult to hit. The best way to  practice this is with an partner using pool noodles. Have your partner swing at your head in straight and curved motions, simulating straights , uppercuts and hooks  Doing this injury free drill  will assist in turning flinching into slips, Parrys, Shoulder rolls , and bob n weaves

Bob n Weave to the Right or Left

Best Used when you’re approaching  and getting into range. As soon as your opponent throws a punch, you quickly bend at the knees (not your waist) and move your head (like in a “V” or “U” shaped motion)  stepping to the outside of the punch. Remember to keep your weight centered at all times. If you’ve done it correctly, you should end up on the outside of your opponent’s punch when you come back up,

Advantages:

• Off opponents’ center line
• Able to counter quickly
• Loaded for powerful counters

Disadvantages:

• Not effective on straight punches
• Wide open if faked
• Not effective for Uppercuts or multi combos

The Parry

Slightly deflecting your opponent’s punch away with your hand using the same side (when they throw a left you Parry with your right and vise versa) Never Reach across!!

Advantages :

• great for power , straight and long punches as well as push punchers
• creates vulnerability for counters, make them off balance or slows down arm recovery
• tires opponents, especially long-armed  and power-punchers
• useful for shorter fighters to deflect punches to get inside

Disadvantages:

• ineffective against fast/light/non-committed punches,& curved punches
• not always effective against combinations
• can leave you open if you get faked
• difficult to do at close range
• not  helpful against body punches

Shoulder Roll or Fade  Right or Left side

The shoulder roll is naturally the next step up from the parry technique. Instead of deflecting punches with your hands, you use your body now. The shoulder roll is incredibly effective because your body can roll off your opponent’s best shots with ease ,it relies on rhythm for defense while  neutralizing   entire combinations at even close range.

Advantages:

• effective and easy against multiple punches
• frees up the hands for faster counter punching
• covers both head and body easily
• can work when  unable to see momentarily or off-balanced
• will deflect power  Punches even when they land
• saves shoulder energy & gives tricky counter angles

Disadvantages:

• ineffective/unnecessary against weaker punches  it can also leave you highly vulnerable  if you get faked and/or roll in the wrong direction
• less effective in cross-stance , extremely vulnerable to  Leg kicks and take-downs in street, Thai Boxing or MMA

Slipping to the  Right or Left

Slipping  requires complete evasion of the punch by displacing the head or body to one side, MOSTLY by going to the outside of the oncoming punch,in a” V” step ice skating motion. .

Slipping is the best way (sometimes the only way) to counter against really fast opponents. On occasion  it’s the only way to close distance against a taller opponent, .

Advantages:

• hands and body completely free to counter instantaneously
• creates huge vulnerabilities in opponent (they are wide open after missing)
• avoids punch entirely, no contact (assuming slip was successful  )
• create escapes (great way to escape when trapped in the corner)
• allows you to advance  forward while defending
• complete evasion easily breaks your opponent’s punching rhythm (combo-breaker)
• Used to set up position for counters

Disadvantages:

• requires lots of practice and skill
• highly vulnerable if caught or faked
• not recommended against multiple punches
• ineffective  against body punches

Now that we have a basic understanding, work them into your shadowboxing, focus mitt  or heavy bag session. Remember your striking table

1. Jab
2. Cross
3. Hook
4. Uppercut
5. Left Upper Cut
6. Right upper cut

Now work on:

Slip left, slip right

Bob n weave Left  then Right

Slip Left, shoulder roll left, bob n weave left,  repeat on other side.

Now add strikes, using your movement to position you.

1-2-1-2 slip Left, Slip Right

1- Shoulder roll Right -2-3-2

Bob n weave Right- 6-3-2

1- slip Left

2 -slip Right

1-2-3-4- bob n weave Right

3- bob n weave Left-3

2- slip Right -2

1-parry Right -2 Parry Left -shoulder roll Right -2

1-2-1-2- shoulder roll Right- 2-3

1-2-3 Slip Left , Rear Slip Left-Shoulder roll Left

Parry Left-2- Bob N weave Right-2-3

Slip Left -5-4-3

The best defensive technique?

Like the Super Soldier Serum, it does not exist. Use the one that fits your situation and  feels the most natural in that moment. If you have to think about it too much, its not natural. Evade your opponent’s punches any way that you can and be sure to counter immediately  Different techniques will work against different opponent’s styles. Great Fighters are forever adapting their offense to get around opponents defense, so keep changing up your defensive game  to keep up

Day Three: Full Body Training

Warm Up:

Stretch and Foam Roll

3×5 Pull Ups

3×10 Dips

3×15 Air Squats

3×20 Push Ups

Workout:

Back Squat

4×12

Tricep Cable Kickbacks

3×10

Lateral Pulldowns

3×10

Clean and Press

3×10

Incline Bench Press

3×10

Dumbbell Bicep Curls

3×10

Sit Ups

3×25

Day Four: Daredevil Styled Training (or alternative)

Repeat Day Two, or do some sort of Coach Derek styled training.

You can use other programs he’s created, work with him in The Academy, or go ahead and take an outside MMA class as well.

And, by that I mean local!

Day Five: Full Body Training

Warm Up:

Stretch and Foam Roll

3×5 Pull Ups

3×10 Dips

3×15 Air Squats

3×20 Push Ups

Workout:

Deadlift

4×12

Tricep Cable Pushdowns

3×10

Arnold Press

3×10

Leg Press

3×10

Decline Chest Flys

3×10

Hammer Curls

3×10

Sit Ups

3×25

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