Last updated on December 4th, 2019 at 12:55 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.
Real Name: Ronan
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.
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 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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Take The SHJ Program Quiz and find the perfect program for YOU.
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!
And then we built The SHJ Legacy Program to help you achieve it!
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
5+ days per week
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.
Ronan Workout Day One: Pull Day
Barbell Bent Over Rows
Hammer Strength Pulldowns
Wide Grip Lateral Pulldowns
Wide Grip Cable Rows
Hammer Curls w/ DB
4×12 each arm
Ronan Workout Day Two: Leg Day
Seated Calf Raises
Bulgarian Split Squat
Ronan Workout Day One: Push Day
Incline Dumbbell Press
Decline Chest Flys w/ Cable
Dumbbell Shoulder Front Raise
Mixed Martial Arts and Parkour
Choose a mixed martial arts program below and mix it in certain days:
For some Thai Boxing fun check out Anna Diop’s routine.
For Parkour I worked with Felix on this one: Nightrunner workout.
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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