Last updated on March 15th, 2021 at 11:04 am
So we’re in our Mortal Kombat week.
If you missed Scorpion, go ahead and check his workout out as well.
I specifically chose Sonya Blade as our woman for this week’s character / superhero workout routine because she’s going to be a fun one to give us some training that we can apply to real life.
And, by that, I mean she’s not a ninja that can shoot stuff from her hand and pull you back…
Actually, she’s Special Forces, which will allow me to do some outside research and apply that to our routine.
Sonya Blade Stats:
Weight: 140 lbs
Real Name: Sonya Blade
Sonya Blade is pretty tall.
While she might not be the tallest we’ve seen, she’s still up there.
Regardless of if we’re talking about superhero/character workouts, or even our celebs.
And, the tallest we’ve seen is Starfire at 6’4!
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!
Take The SHJ Program Quiz and find the perfect program for YOU.
Sonya Blade 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.
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 you to choose what is right for YOU!
Take The Free Workout Placement Quiz and find the best free workout for you.
Sonya Blade Workout Routine Research
Now for the “fun part” of the article.
Well, at least for me.
This is where I get to give you the “how” and “why” of what’s going into the workout routine, based on the character’s powers and abilities.
So we’re going to go right to the source with the Mortal Kombat Wiki page for Sonya Blade, which tells us:
Sonya has the power to fire and manipulate pink-colored energy (in MKX, the ability seems to not be magical in origin, but more an effect of using a high-tech weapon), as well as gain temporary flight (or at the very least the ability to maneuver in air). Her abilities are vast, mostly based on agility, as well as deadly and impressive due to her Special Forces training. She is very fast in combat, using quick and effective kicks and strikes. She also incorporates gymnastics into some of her moves, such as her Kartwheel Kick move and Scissor Split fatality.
In MKX, her Covert Ops variation focuses on hand-to-hand combat and brings back some of her classic moves. The Demolition variation gives her grenades to use againist the opponent in various ways, but she can only have up to three of them stored before having to call in a Drone to give her more. The Special Forces variation allows her to call in this drone and command it to attack the opponent in multiple ways.
So we’re dealing with a pretty badass fighter, again.
Similar to Scorpion, I’ll be programming you some fighting to take from either The Daredevil Workout, or The Deathstroke Workout, which are both created by Coach Derek of our Academy.
I’ll also be programming you Special Forces training which I’ll be getting right from the source: Military.com.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
So be ready to train like Sonya Blade!
Sonya Blade Workout Routine
5+ days per week
I’m going to give you the Special Forces styled training right from the source, and then I’ll also share some fighting programming from some other articles that we have, which you can implement accordingly.
Want To Upgrade This Workout?
The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.
Military Training Protocol:
Military.com states: If Army Special Forces is your goal, here’s a good starter workout that may help you reach it.
Swimming: NEVER Swim Alone
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.
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).
Fighting MMA Training Protocol:
You can also join us in The Academy and get special training tips straight from the source, OR take local classes/training near you.
Join The Superhero Academy and start unleashing your inner SuperHuman.
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