Last updated on November 22nd, 2021 at 04:27 pm
I told you this was going to be a Flash themed week.
Hell yeah that means multiple speedsters.
As I said in The Flash workout: we recently saw Candice Patton’s workout, which I actually think was quite odd because we saw Grant Gustin’s a while ago – and then I released the “How Would The Flash Train in Real Life” video on YouTube and realized Gustin’s and Ezra Miller’s workouts are the only ones we have.
And, if I’m going to then make a Flash character workout, I need to represent the ladies as well!
Enter Jesse Quick!
Jesse Quick Stats:
Height: 5’8
Weight: 143 lbs
Powers: Yes
Real Name: Jesse Chambers
Jesse Chambers is right around average for characters we’ve seen.
She’d be in a taller range among celebs, though.
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!
We had Wonder Woman come in standing 6’0 tall, Mockingbird and Hawkgirl at 5’9, Mystique and Sonya Blade at 5’10, and Storm 5’11.
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 Harley Quinn and Poison Ivy at 5’8.
And, the tallest we’d seen before She-Hulk was 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!
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Jesse Quick 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 (Greek Gods, 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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Jesse Quick 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 Jesse Quick’s, powers and/or abilities.
In Jesse Quick’s Wiki page we learn about her human powers and abilities:
Superhuman speed, strength, stamina, reflexes/reaction, agility, healing and flight
And, on the Flash, Barry Allen article, I mentioned this quote:
All incarnations of the Flash can move, think, and react at light speeds as well as having superhuman endurance that allows them to run incredible distances.
Which means we need to work on things other than just super-speed when it comes to running.
These things will be abilities (human abilities) like: speed, acceleration, explosiveness, and endurance.
So we’ll be using a very similar training regime that I programmed for The Flash, and discussed in the YouTube video on how I believe he would train in real life.
Let’s do this!
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The Jesse Quick Workout Routine
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Training Volume:
5-6 days per week
Explanation:
This program can be taken and performed in more ways than one. We’re going to be mixing in endurance training, and also training for increasing speed and explosiveness. Adding in mixed martial arts training on top of that is up to you.
Jesse Quick Workout Day One: Endurance Training One
Warm Up:
Stretch
Light Jog
Workout:
Run 2-3 miles
Optional:
Add in MMA training (options and links below)
Jesse Quick Workout Day Two: Explosiveness, Speed and Full Body
Warm Up:
Stretch
20 minutes of HIIT Sprints:
30 second 80-100% sprint
1 min cool down
Workout:
Back Squats
4×12
Superset One:
A. Box Jumps
3×10
B. Battle Ropes
3×30 seconds
C. Kettlebell Swings
3×10
Superset Two:
A. Incline Sprints
3×30 seconds
B. Dumbbell Thrusters
3×10
C. Cable Pull-Throughs
3×10
Superset Three:
A. Incline Ball Stabilized Dumbbell Press
3×10
B. Burpees
3×10
C. Dumbbell Bent-Over Rows
3×10
Jesse Quick Workout Day Three: Endurance Training Two
Warm Up:
Stretch
Light Jog
Workout:
Run 3.1 miles
Optional:
Add in MMA training (options and links below)
Jesse Quick Workout Day Four: Explosiveness, Speed and Full Body
Warm Up:
Stretch
20 minutes of HIIT Sprints:
30 second 80-100% sprint
1 min cool down
Workout:
Deadlifts
4×12
Superset One:
A. Weighted Step Ups
3×10 each leg
B. Double Unders
3×10
C. One Arm KB Snatches
3×10
Superset Two:
A. Incline Sprints
3×30 seconds
B. Squat Clean and Press
3×10
C. Bulgarian Split Squats
3×10 each leg
Superset Three:
A. Stabilized (Ball) Dumbbell Press
3×10
B. Burpees
3×10
C. Lateral Pulldowns or Wide Grip Pull Ups
3×10
Jesse Quick Workout Day Five: Endurance Training Three
Warm Up:
Stretch
Light Jog
Workout:
Run 4-5 miles
Optional:
Add in MMA training (options and links below)
Jesse Quick Workout Day Six+: MMA and Parkour Links
All heroes should know how to defend themselves.
Just ask MMA Coach Derek in The Academy.
Also check out programs on the site from Coach Derek here:Moon Knight, Deathstroke, Daredevil.
For some Thai Boxing fun check out Anna Diop’s routine.
The Parkour Workout (Nightrunner) designed by Academy member Felix.
**And the Daredevil workout also has some beginner Parkour as well.**
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
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(Unofficial Workouts Inspired by Characters)
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