Last updated on September 27th, 2022 at 12:43 pm
We’re kind of on a TMNT kick right now.
Obviously we already had our turtle gang, but we’ve been seeing a bit more now; having started back up last week with April O’Neil and Casey Jones.
But now I’m thinking it’s time to incorporate some villains.
Starting with our main antagonist and war criminal.
Shredder has a lot of story lines, just like our other characters, so we’re going to be breaking it down the best we can to pull out the best background information and abilities to utilize for our training style.
Speaking of which, we’ll also be seeing Karai this week, who in her original incarnation started as a high Foot Clan member and was unrelated to Shredder, but in others is closely related to Shredder as his adopted daughter or biological granddaughter.
Shredder Stats:
Height: 5’8 (6’0 in TMNT 2012 series)
Weight: 158 lbs
Real Name: Ch’rell (also known as Torrinon, Kako Naso, Duke Acureds, Oroku Saki, and the Utrom Shredder)
Powers: In some story lines (Super Shredder, etc)
Shredder is actually quite short.
He’s still taller than our turtles, who stand in at 5’2, but he’s much shorter than a lot of the other TMNT characters.
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.
Take The SHJ Program Quiz and find the perfect program for YOU.
Shredder 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!
Shredder 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 Shredder’s, powers and/or abilities.
So as I said earlier, Shredder has multiple story lines throughout the different TMNT series.
The character name “Ch’rell” that I used earlier is from the 2003 TV series, and his Wiki Fandom bio goes like this:
is the main antagonist of the 2003 TV series. He was the main Shredder; he has the most history with the Turtles and Splinter. He is called the Utrom Shredder as he is not truly human, but an evil Utrom who uses an Utrom exo-suit (a humanoid vessel). He is a notorious intergalactic war criminal, who has adopted numerous aliases. He is the only known blood-red Utrom (as opposed to the species’ normal pink appearance), has a purple scar over his left eye and three horn like protrusions on each side and the center of his head.
His abilities are listed as such:
- Ninjutsu
- Master Tactician and Strategist
- Master of Disguise
But there’s much more to Shredder than just that.
Continuing on with this incarnation of Shredder we will take a deeper look into his powers and abilities before we move onto other sources:
On his own, Ch’rell isn’t the most dangerous enemy, given his small size and body design. However he has demonstrated great craftiness, speed, and strength, successfully knocking around his 1988 counterpart and Krang. When Ch’rell is in his exo-suit as the Shredder, he has demonstrated great skill at martial arts, out-fighting all of the Turtles and his primary weapon is the claws on his armored hand. He is quite capable of taking on almost any enemy in close combat. Shredder is extremely technologically and scientifically knowledgeable due to being an Utrom and has numerous forms of advanced technology at his disposable. Aside from his usual exo-suit Shredder has used a few other versions that are more powerful, such as the one he made based on Krang’s suit. This version can grow to giant size and has a number of weapons built into the hands.
And if we jump over to the 2012 TMNT series we find out even more about some of Shredder’s powers:
- Ninjutsu (relisting on purpose)
- Peak Human Strength
- Peak Human Speed and Ability
- Stealth
- Steel Claws
- Intellect
- Peak Human Stamina and Endurance
Now these are some abilities we can utilize.
Both sources also make sure to mention his business knowledge as well.
As Super Shredder in the 2012 series he also gains:
- Mutated Steel/Bone Armor
- Super Strength
- Steel/Bone Blades
- Enhanced Senses
We like Super Strength!
So we are shooting for strength, speed, agility, and mixed martial arts to become Shredder’s strongest self.
Do you think you can handle it?
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Shredder Workout Routine
Training Volume:
5+ days per week
Explanation:
For this routine I’ll be building you 3 days devoted to heavy weight lifting to build our super strength, and then 2 days devoted to speed and endurance work. I will also provide you an extra set of mixed martial arts programs from Coach Derek, but that will be on you to add in on top of the training!
Shredder Workout Day One: Push Day
Warm Up:
15-20 Minute Run
Heavy 5x5s:
Barbell Bench Press
5×5
Seated Overhead Press
5×5
Accessory Work:
Power Cleans
3×10
Seated Overhead DB Extensions
3×10
Incline Press
3×10
Weighted Dips
3xFailure
Shredder Workout Day Two: Speed and Endurance Training
Warm Up:
3.1 Mile Run
Workout:
Circuit One:
10 Kettlebell Swings
15 DB Thrusters
20 Clap Push Ups
25 Double Unders
30 Second Battle Rope
Circuit Two:
10 Pull Ups
20 Jumping Lunges
30 Seconds of Tire Flips
Circuit Three:
15 Mountain Climbers
15 Plank to Push Ups
15 Hanging Leg Raises
15 Sit Ups
Shredder Workout Day Three: Pull Day
Warm Up:
15-20 Minute Run
Heavy 5x5s:
Deadlift
5×5
Barbell Bent Over Rows
5×5
Accessory Work:
Wide Grip Lateral Pulldowns
3×10
Cable Rows
3×10
Lateral Raises
3×10
Weighted Chin Ups
3xFailure
Shredder Workout Day Four: Speed and Endurance Training
Warm Up:
3.1 Mile Run
Workout:
Circuit:
70 Calorie Row
60 Dumbbell Deadlifts
50 Barbell Clean and Presses
40 Push Ups
30 Air Squats
20 Chin Ups
10 DB Snatches Each Arm
Shredder Workout Day Five: Leg Day
Warm Up:
15-20 Minute Run
Heavy 5x5s:
Back Squats
5×5
Leg Press
5×5
Accessory Work:
Hamstring Curls or Kickbacks
3×10
Quad/Leg Extensions
3×10
Seated Calf Raises
3×10
Weighted Lunges
3xFailure
Shredder Workout: Mixed Martial Arts Bonus
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.
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