Last updated on October 2nd, 2021 at 09:41 pm
With the announcements at D23 everyone is hyped for all the new Disney+ shows.
And The Falcon and The Winter Soldier is one that everyone is extremely excited for.
We’ve seen Captain America, and we’ve even seen actors Sebastian Stan, Chris Evans, and Anthony Mackie; so it’s about time we get Winter Soldier and Falcon on the site.
Stay tuned for Falcon next week!
Spoiler alert…
We’ll also be looking to get our other Disney+ characters on SHJ in the coming weeks (like Scarlet Witch and Vision, Ms. Marvel, Loki, Kate Bishop), but thankfully we already have Moon Knight and She Hulk all ready for you guys!
Winter Soldier Stats:
Height: 5’7 as Bucky, 5’9 Winter Soldier
Weight: 150 Bucky, 260 Winter Soldier
Real Name: Bucky Barnes
Powers: Yes
Bucky Barnes is pretty short…
And he honestly doesn’t get THAT much taller as Winter Soldier.
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.
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Winter Soldier 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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Winter Soldier 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 Winter Soldier’s, powers and/or abilities.
I do want to share a quick bio for Bucky, though, which I’m grabbing straight from the source (aka: Marvel’s site):
James Buchanan “Bucky” Barnes enlists to fight in World War II, but eventually literally falls in battle. Unfortunately, the evil Arnim Zola recovers him and erases his memory, turning him into a highly-trained assassin called the Winter Soldier.
Which is listed as Winter Soldier’s “on screen” profile, and it changes a bit once we begin talking about his comic profile; which they list as:
And they give us a section they like to call “Suped-Up Soldier”, which they state:
A natural fighter from his earliest days, the Army started training Bucky with the same people who turn Captain America into a one-man army. Those skills are put to great use when Bucky fights in World War II. After the Russians find him, they build a robotic arm to replace the one he lost when the plane exploded and use mental implants to enhance his lethal abilities.
Bucky owes his youthful appearance to repeated cryo-freezes orchestrated by the Russians. He possesses no super powers and never received a form of the Super Soldier Serum as many assume, but continues to operate at peak human ability.
Winter Soldier also boasts a master knowledge of weapons and firearms. He has used a variety of guns and knives as well as Captain America’s shield and even alien weaponry.
But if we want to break down his powers and abilities in a most defined list, we’re going to have to do a lot of reading.
What I mean by that is: there’s a lot!
On Winter Soldier’s Wiki Fandom they list his powers as such:
- Superhuman strength
- Superhuman reflexes
- Superhuman speed
- Superhuman stamina
- Limited-rapid healing rate
- Powerful cybernetic arm
- Superior athleticism
- Martial arts
I won’t lie though, I had to cut a handful of abilities that we wouldn’t count as “powers” and are more-so Winter Soldier being a badass soldier.
So we’re looking to become a well-rounded soldier/athlete.
We need to hit all out bases and get strong, fast, and agile while improving our overall endurance and athleticism; if we even want to stand a shot at becoming Winter Soldier!
You think you’re ready?
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Winter Soldier Workout
Training Volume:
3-6 days per week
Explanation:
For this one I think it’s important for us to go from Bucky Barnes to Winter Soldier. I’m going to give you two different training schedules using the workouts that I program and you can choose to step it up a notch depending on your fitness level.
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The Bucky Barnes Workout Routine: World War II Fitness Test
For our Bucky Barnes level of training we’re going to be looking to complete the World War II Fitness Test.
That was as follows:
The WWII Fitness Test
| OUTDOOR TESTS | INDOOR TESTS |
| 1. Pullups | 1. Pullups |
| 2. Squat Jumps | 2. Squat Jumps |
| 3. Pushups | 3. Pushups |
| 4. Situps | 4. Situps |
| 5. 300-yard Run | 5A. Indoor Shuttle Run |
| 5A(1). 60-Second Squat Thrusts |
We will also be taking the workout we build here and utilizing it in a more advanced format for The Winter Soldier training we well.
Click here for the WWII Fitness Test Scoresheet from Art of Manliness.
So we’re going to be looking to climb this ladder from Poor->Fair->Good->Excellent.
And the first level of excellent are as follows (for those interested in what we’re shooting for):
Pullups: 13
Squat Jumps: 50
Pushups: 39
2-Min Situps: 62
300 Yard Run: 47
Indoor Shuttle Run: 43.5
60 Sec. Squat Thrusts: 35
Finally, here’s our Bucky Barnes Workout Schedule:
Monday: Basic Training Calisthenics and Short Run
Tuesday: Moderate Run
Wednesday: Basic Training Calisthenics and Short Run
Thursday: Active Off Day (Hiking/Weighted Carry Walk)
Friday: Basic Training Calisthenics and Short Run
Saturday: Long Distance Run
Sunday: Off Day
Bucky Barnes Workout: Basic Training Calisthenics
5 Rounds (not timed):
**It’s okay to break between each exercise if you need to.**
30 Push Ups
25 Sit Ups
20 Jump Squats
15 Dips
10 Pull Ups
Bucky Barnes/Winter Soldier Workout: Run Distances
Here’s how long your runs will be depending on the distance listed:
Short Run: 1-3 miles
Moderate Run: 3-4 miles
Long Distance Run: 5+ miles
Scaling for these runs should be based around your personal fitness level.
Winter Soldier Workout Routine Schedule:
Monday: Upper Body and Speed Training (Found below; can be scaled)
Tuesday: Basic Training Calisthenics, Moderate Run and Circuit A/B/C (Complete ONE per day, but cycle through)
Wednesday: Full Body Intensity Training and either Murph Challenge or Added Activity
Thursday: Basic Training Calisthenics, Moderate Run and Circuit A/B/C (Complete ONE per day, but cycle through)
Friday: Lower Body and Speed Training
Saturday: Basic Training Calisthenics and Long Distance Run
Sunday: Active Off Day
Winter Soldier Workout: Upper Body Training
Warm Up:
10 minute slow walk
Workout:
Incline Bench Press
3×10
Seated DB Military Press
3×10
Seated Overhead Tricep Extension w/ DB
3×10
Face Pulls
3×10
Kettlebell Swings
3×10
Barbell Rows
3×10
Winter Soldier Workout: Full Body Training
Warm Up:
10 minute slow walk
Workout:
Power Cleans
3×10
DB Thrusters
3×10
Box Jumps
3×10
Farmer’s Carry
3×50 meters
Tire Flip
3×50 meters
Battle Ropes
3×30-60 seconds
Winter Soldier Workout: Lower Body Training
Warm Up:
10 minute slow walk
Workout:
Goblet or Landmine Squats
3×10
Leg Press
3×10
Hex Bar Deadlift
3×10
Weighted Lunges
3×10
Hamstring Curls or Kickbacks
3×10
Quad Extensions
3×10
Winter Soldier Workout: Speed Training
Run 4 x 400 meter repeats at 5K pace with 2 minutes of recovery between the repeats.
Do 20 bench step up on each leg
Run 800 meters at 5K pace
Do 20 one leg squats on each leg
Run 8 x 200 meter repeats at 3K or vVO2 max pace with 1 minute of recovery between the repeats.
Do 20 Stride Step Ups on each leg
Run 8 x 100 meter acceleration strides. Recover between each repeat with 15 seconds of recovery
Perform 25 meters of double leg forward hops
Run 1200 meters. Run the first 200 meters at nearly all out pace, the next 800 meters at 5K pace and the final 200 meters as fast as you can. Take no recovery between the components of this run.
Perform 25 meters of single leg forward hops
Run for 6 minutes alternating between 30 seconds at nearly all out pace and 30 seconds at an easy pace
Perform one basic core strength routine
Run 4 x 400 meter repeats at 5K pace with 2 minutes of recovery between the repeats.
Winter Soldier Workout: Murph Challenge
Complete for time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
….in a 20 lb. weighted vest…
Winter Soldier Workout: Circuits A and B
Circuit A:
- 21-15-9 Reps For Time
- Deadlifts (225/155 lb)
- Handstand Push-Ups
Circuit B:
- 21-15-9 Reps For Time
- Squat Cleans (135/95 lb)
- Ring Dips
Circuit C:
- 21-15-9 Reps For Time
- Thrusters (95/65 lb)
- Pull-Ups
Winter Soldier Workout: Bonus MMA Training and Parkour
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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