Last updated on September 27th, 2022 at 05:49 pm
We haven’t had our Teenage Mutant Ninja Turtles in quite some time.
So I’m thinking it’s a good time to bring back some characters; both from the good side and the evil!
This week we’re starting with Casey Jones and April O’Neil!
You guys might know him as Stephen Amell, but there has been countless appearances of Casey Jones who is a main character and vigilante in the TMNT franchise.
We’ll be using a little bit from his main Wiki Fandom to research his skills, but we will also pull from other series, like the 2012 animated series, to get a bit of extra information on Jones’ background.
I hope you like hockey!
Casey Jones Stats:
Height: 6’1
Weight: 195 lbs
Real Name: Casey Arnold Bernid Jones
Powers: No
Casey Jones is pretty tall.
A lot taller than the turtles…that’s for sure.
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 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.
Take The SHJ Program Quiz and find the perfect program for YOU.
Casey Jones 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!
Casey Jones 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 Casey Jones’s, powers and/or abilities.
In the animated series from 2012 he is the son of a former NHL star, but his regular Fandom gives us a bit more to work with:
Like the Turtles, Casey Jones is a vigilante, and was created as a parody of vigilante characters that were in comics. Casey wears an ice hockey goaltender mask and cut-off biking gloves and carries his weapons in a golf bag over his shoulder. His weapons include baseball bats, golf clubs, cricket bats, and hockey sticks. In most installments, he appears as a love interest for April O’Neil.
Kind of makes sense why I’m doing both their articles on the same week, huh?
As for Casey Jones’ powers and abilities, they list them as such:
Highly skilled at armed combat
Hockey Skill
Enhanced Strength
Enhanced Speed
Aggressive inline skating
Skilled Hand to Hand Combat
So I’m not quite sure why they’re calling him enhanced in this one; but it may be due to appearances in video games, which is what this specific Wiki page has put some focus on.
Nevertheless, we can also view it as “enhanced” in the sense that he is above “normal” and we don’t have to specifically mark it up as Super-Soldier-Serum.
Another thing I like from Casey’s Wiki pages is his hobby listed as:
Fighting with Raphael
Jones was also a former bouncer at a place called “Torchy’s” in the “Mirage” series, and they say this about him:.
In the Mirage series, Casey is extremely violent, even more so than Raphael, but mellows throughout the course of the series.
So Jones is often known for giving criminals a beat down.
We’re going to need to train for his strength, speed and endurance in order to be able to do the same.
Think you’re ready?
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Casey Jones Workout Routine
Training Volume:
3-5+ days per week
Explanation:
I’m going to be programming you 3 days of lifting, and then 2+ days are going to be devoted to high intensity training AND mixed martial arts. I’ll give you some of Coach Derek’s programs to use, and I will also give you a program for Parkour as well.
Casey Jones Workout Day One: Push Day
Warm Up:
20-30 Min Speed Training
1 Min On: Sprint 7-10+ mph
1 Min Off: Walk 2.5-3.5mph
Workout:
Barbell Bench Press
4×12
Seated Military Press
4×12
Skull Crushers
4×12
Incline Dumbbell Press
4×12
Cable Shoulder Front Raises
4×12
Weighted Dips
4×12
Casey Jones Workout Day Two: MMA and Speed
If you want to step your game up and start training with mixed martial arts, these are some of the programs Coach Derek has created for us outside of The Academy to do so.
Check out 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.
The Parkour Workout (Nightrunner) designed by Academy member Felix.
Casey Jones Workout Day Three: Pull Day
Warm Up:
20-30 Min Speed Training
1 Min On: Sprint 7-10+ mph
1 Min Off: Walk 2.5-3.5mph
Workout:
Deadlift
4×12
Standing Barbell (or EZ Bar) Curls
4×12
Wide Grip Lateral Pulldowns
4×12
Barbell Bent Over Rows
4×12
Cable Rope Hammer Curls
4×12
Weighted Chin Ups
4×12
Casey Jones Workout Day Four: MMA and Speed
If you want to step your game up and start training with mixed martial arts, these are some of the programs Coach Derek has created for us outside of The Academy to do so.
Check out 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.
The Parkour Workout (Nightrunner) designed by Academy member Felix.
Casey Jones Workout Day Five: Leg Day
Warm Up:
20-30 Min Speed Training
1 Min On: Sprint 7-10+ mph
1 Min Off: Walk 2.5-3.5mph
Workout:
Back Squats
4×12
Leg Press
4×12
Hamstring Leg Kickbacks (Machine or Cables)
4×12
Weighted Lunges
4×12
Cable Pullthroughs
4×12
Kettlebell Swings
4×12
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