Last updated on October 2nd, 2021 at 06:17 pm

How are you guys liking Freeform’s Marvel show?

Yes, I clearly mean Cloak and Dagger.

Cloak is dark half of the vigilante team, and also, if it wasn’t obvious, the male portion of the team.

While they’re almost always shown as a team effort, for these two articles we’ll be taking a look at their solo characters to build their routines.

We’ll tie in who they are as solo characters, who they are as a team, and also how you should/could train if you want to cosplay as them.

Cloak Stats:

Height: 5’9

Weight: 155 lbs.

Real Name: Tyrone Johnson

Powers: Yes

Cloak is much shorter than I thought.

He’s taller than a handful of characters we’ve seen, but definitely FAR from the tallest portion.

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 Morales only 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 Ronan and Sagat are 7’5, and 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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Cloak 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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Cloak 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 Cloak’s, powers and/or abilities.

We’re going to be running a very similar research style to Dagger for Cloak.

And by that I mean his actual powers won’t help with how we’re going to be training, BUT, they’re still awesome so we’re listing them.

Similarly, it’s his abilities and strength level that will actually help us to build the routine.

His Wiki Fandom tells us this about his powers:

Darkforce Conduit: As a result of his exposure to an experimental drug, Cloak’s body is a portal to the Darkforce Dimension, a world of strange ebony energy. Cloak is linked to a pocket realm of that dimension dominated by the Predator, which compels Cloak to absorb the life forces of other beings; but Dagger’s light can temporarily satisfy this craving. When inverted by Mister Negative, Cloak draws his powers from the Lightforce, but they are otherwise identical.

Darkforce Channeling: Cloak can channel Darkforce to create a field of darkness in his general vicinity, usually using his cloak as a focal point to manipulate this darkness, though it can spread well beyond the confines of his cloak. People enveloped by Cloak’s darkness feel numbing cold and experience terrifying visions of their own greatest fears and nightmares. Overlong exposure to the darkness can drive people insane. Unprotected victims trapped in Cloak’s dark realm are gradually drained of their life force, and presumably die unless Cloak releases them. Dagger’s light renders her largely immune to Cloak’s darkness, and she can extend her light to protect others within Cloak’s darkness if need be.

Darkforce Teleportation: Cloak can teleport by entering the Darkforce dimension, moving a short distance within it and emerging back on Earth a great distance from his point of origin. A span of miles on Earth can be traversed in only a few steps via shortcuts through the Darkforce. Cloak can teleport other persons or objects along with himself in this fashion, too, a feat usually reserved for Dagger since most beings cannot safely traverse the Darkforce. During Civil War, he teleported at least a hundred heroes and Thunderbolts from the Negative Zone to the middle of New York. This effort weakened him considerably however.

Darkforce Intangibility: As Cloak, Tyrone is usually intangible, though he can solidify through an act of will, or by absorbing enough “light” to saturate his form temporarily. He can pass through objects and objects (such as bullets) pass through him. His intangibility makes him very hard to hit. On the rare occasions when he resumes human form, he usually reverts to his old stutter, which vanishes when he becomes Cloak. Tyrone’s link to the Darkforce has been severed on several occasions, but he seems drawn to the darkness and vice versa, and he always regains his Cloak form eventually.

Alright, so if you skipped any of that, it’s time to start paying attention.

This is what we’re going to be using.

Cloak is STRONG.

Here’s a look at what his Wiki Fandom says about it:

Tyrone’s strength has been enhanced to an unknown degree, but it is enough to allow him to lift up to twice his body weight, as a result Tyrone can press lift at least 310 lbs.

I’m not exactly sure what a press lift is BUT, I’m assuming it’s military press or bench press.

Either way 310 lbs is a high enough weight to let us know he has some serious strength.

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The Cloak Workout

Training Volume: 

4+ days per week

Explanation:

I’m going to program you 4 days of weightlifting to get strong like Cloak.  I’ll also be giving you some extra MMA training from Coach Derek.  Feel free to add them in.

Please also refer to our Pyramid Training Guide, as it will be important to utilize it with this routine.

Also remember that these routines are intense.  We’re basing them around fictional characters.  If you need to scale, you can.  Lift heavy and get big!

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 & traditional pyramid training, straight sets, super sets, progressive overload and more.

Day One: Chest and Triceps

Warm Up:

Stretch

Workout:

Bench Press

5×10,8,5,3,1

Tricep Overhead Extension (Dumbbells)

4×10

Incline Dumbbell Bench Press

4×12,10,8,6

Tricep Cable Pushdowns

4×10

Decline Cable Flys

4×10

Cable Kickbacks

4×10

Weighed Dips

4×25

Day Two: Squats and Calves

Warm Up:

Stretch

Workout:

Back Squats

5×10,8,5,3,1

Calf Raises

4×10

Leg Press

4×12,10,8,6

Weighted Lunges

4×10

Front Squats

4×10

Hamstring Curls

4×10

Quad Leg Extension

4×10

Day Three: Military Press and Traps

Warm Up:

Stretch

Workout:

Military Press

5×10,8,5,3,1

Barbell Shrugs

4×10

Arnold Press

4×12,10,8,6

Dumbbell Shrugs

4×10

Power Cleans

4×10

DB Shoulder Front Raises

4×10

Shoulder Flys

4×10

Day Four: Deadlift and Biceps

Warm Up:

Stretch

Workout:

Deadlift

5×10,8,5,3,1

Dumbbell Bicep Curls

4×10

Bent Over Rows

4×12,10,8,6

Hammer Curls

4×10

Lateral Pulldowns

4×10

Cable Rows

4×10

Weighed Chin Ups

4×10

Bonus 1-2 Days: Activity and MMA

Check out MMA programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil, and Sagat.

For some Thai Boxing fun check out Anna Diop’s routine.

For Parkour I worked with Felix on this one: Nightrunner workout.

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