Last updated on October 2nd, 2021 at 06:12 pm
It’s time to train like the Supreme Accuser.
We’ve seen him in enough movies now for him to deserve a spot!
Okay, I know he deserved a spot regardless, but it sounded pretty good.
Plus, after our Shao Kahn workout routine I wanted to get some more characters with hammers on the site and this was just a double whammy of perfectness.
It’s time for some fun!
Not to mention I was also having superhero/villain character withdrawals on the workouts.
Ronan Stats:
Height: 7’5
Weight: 480lbs.
Real Name: Ronan
Powers: Yes
Okay so Ronan is enormous.
He’s actually one of the tallest character’s we’ve seen.
Vegeta were tied Wolverine for the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4. Goku isn’t that tall either, though, standing only 5’7, with Miles Moralesonly an inch above him.
One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.
Just above them are Aquaman, Red Hood and Punisher standing only an inch or so taller.
We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.
And, of course, Hulk and Broly are both up there with them, and sometimes even portrayed much taller.
Yeah, that means All Might was the tallest at 7’2, only sometimes surpassed by The Hulk – and Zangief just missing the tallest spot at 7’0!
And I say “was” because Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.
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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Ronan 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!
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Ronan 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 Ronan’s, powers and/or abilities.
Ronan’s Wiki Fandom tells us this about his powers and abilities:
Kree Physiology: As a Kree, Ronan possessed all of the natural attributes common among his people, such as blue skin coloration as well as superhuman strength, durability and recuperation. However, it appears that his natural attributes are greater than most of his species, likely due to his status as an Accuser and his advanced technology.
So from that we can pull:
- Superhuman Strength
- Superhuman Durability
- Superhuman Agility
- Regenerative Healing Factor
And that’s not all. That’s just Ronan’s “powers”. We still have to get to his abilities.
His Wiki page lists his abilities as such:
- Expert Tactician
- Master Combatant
- Hammer Mastery
And I plan on fitting almost all these key elements into our training style.
Do you think you’re ready to train like Ronan the Supreme Accuser?
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The Ronan Workout Routine
Training Volume:
5+ days per week
Explanation:
I’m giving you a 3 day split for lifting and then the other days should be done via mixed martial arts training and/or the hammer workout I’ve included for you as well.
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Ronan Workout Day One: Pull Day
Warm Up:
Stretch
Workout:
Deadlifts
5×5
Barbell Bent Over Rows
4×12
Hammer Strength Pulldowns
4×12
Wide Grip Lateral Pulldowns
4×12
Wide Grip Cable Rows
4×12
Preacher Curls
4×12
Hammer Curls w/ DB
4×12 each arm
Ronan Workout Day Two: Leg Day
Stretch
Workout:
Back Squats
5×5
Leg Press
4×12
Seated Calf Raises
4×12
Quad/Leg Extension
4×12
Bulgarian Split Squat
4×12
Hamstring Kickbacks
4×12
Box Jumps
4×12
Ronan Workout Day One: Push Day
Warm Up:
Stretch
Workout:
Flat Bench
5×5
Incline Dumbbell Press
4×12
Decline Chest Flys w/ Cable
4×12
Arnold Press
4×12
Dumbbell Shoulder Front Raise
4×12
Barbell Shrugs
4×12
Lateral Raises
4×12
Mixed Martial Arts and Parkour
Choose a mixed martial arts program below and mix it in certain days:
Check out MMA programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.
For some Thai Boxing fun check out Anna Diop’s routine.
For Parkour I worked with Felix on this one: Nightrunner workout.
Hammer Workouts
Beginner Hammer Workout
4 Rounds for Time:
A: Right Side Slams x 15
B: Left Side Slams x 15
C: Overhead Slams x 15
Advanced Hammer Workout
After each circuit round, rest 15 seconds. Start with 15 reps for the first circuit and decrease reps for each progressive circuit until you are only performing one rep per exercise.
A: Tomahawks (Right Hand) x 15 to 1
B: Tomahawks (Right Hand) x 15 to 1
C: Double Arm Slams x 15 to 1
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