Last updated on October 2nd, 2021 at 09:42 pm

Are you guys ready for our next Captain America?

Too soon?

If you guys didn’t know I’ve been trying to work our way through some of the Disney+ Shows for the characters we haven’t seen yet.

Last week we saw Winter Soldier and Ms. Marvel and I explained that obviously we’ve already had Captain America, Chris Evans, Anthony Mackie and Sebastian Stan; but it’s time to hit the other characters.

That includes looking to get our other Disney+ characters on SHJ in the coming weeks (like Scarlet Witch (who we’ll see this week as well) and Vision, Loki, Kate Bishop), but thankfully we already have Moon Knight and She Hulk all ready for you guys!

Falcon Stats:

Height: 6’2

Weight: 240

Real Name: Samuel Wilson

Powers: Yes (Enhanced)

Samuel Wilson is kind of an alpha male.

Sitting at 6’2 but 240 lbs is pretty freakin’ jacked.

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.

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.

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.

Falcon 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!

Falcon 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 Falcon’s, powers and/or abilities.

One awesome thing about Falcon that I want to focus in on is the fact that he’s an Air Force Veteran.

Marvel’s description right from their site tells us this about Sam Wilson:

When Captain America asked Air Force Veteran Sam Wilson for help, Wilson immediately agreed. He donned the flight suit he’d used in combat to become the Falcon, setting him on a path towards becoming an Avenger.

We’ve seen some other soldier styled routines like Solid Snake, Billy Butcher, Sonya Blade, Sam Fisher, Punisher, and even some WWII training in Winter Soldier’s last week.

And here’s a bit of a background into Sam Wilson’s origins from his Marvel Wiki Fandom page:

Sam Wilson grew up in a tough Harlem neighborhood. His father, Paul Wilson, who was a minister, had been killed while trying to stop a fight between two rival gangs when Sam was nine years old. Some years later, his mother, Darlene Wilson was murdered by a mugger while she tried to protect her children.Sam did his best to try and do the right thing, but his grief and anger eventually led him down a criminal path. He took on the name of “Snap” Wilson while working for the mob.

And they continue by telling us a bit about his enhancements as well:

After an assignment, on the way to Rio de Janeiro, Sam’s plane crashed on a remote Caribbean island named Exile where the Red Skull and his henchmen were hiding out. The Red Skull sought to use Wilson as a pawn to attack Captain America (who was currently on the island) with. Red Skull used the Cosmic Cube to revert ‘Snap’ into Sam, and give him the ability to telepathically communicate with birds, especially a falcon that Wilson had bought named Redwing. After their initial skirmish, Cap was able to free Wilson from the Skull’s programming. Together they defeated the Skull, and the Falcon became Cap’s partner for a long time. It was later revealed that the ‘Snap’ persona had entirely been a construction of the Red Skull to manipulate Wilson, and in fact he had never been a criminal at all.

Wilson received help from the Black Panther, who created a harness for Wilson, allowing him to fly.

But alright, I think it’s time to hear about his powers and abilities.

So in some of the comic variations of Sam Wilson’s power you see this:

• Excellent bird trainer
• Skilled martial artist and gymnast
• Flight via wing harness
• Empathic link with pet falcon
• Limited control over birds
• Ability to see through the eyes of nearby birds

That would go more in line with his comic profile, which Marvel gives us as:

Splitting time between his busy career as a Super Hero and his day job as a social worker, Harlem native Sam Wilson has made it his life’s work to carry on his late father’s message of hope and faith in humanity through his actions as Falcon.

But, since we’re mixing it up a bit we’re going to really zoom in on the fact that we know him as an Air Force Veteran, while also keeping in mind the other areas that Falcon brings to the table.

You think you’re ready for this one?

The Falcon Workout Routine

Training Volume:

5 days per week

Explanation:

For this one we’re using the opportunity to get our first ever routine based on an Air Force Veteran on the site.  For that reason we’ll be taking a look at the physical requirements that the Air Force has set out for men and women looking to join and we’re going to shoot for the highest caliber and build a schedule to get us there.

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.

Falcon Workout Routine: The Air Force Physical Requirements

So we’re going to be shooting for Warhawk in both categories.

That means we want this:

Men: 2 miles in 13:30 or less, 1.5 miles in 8:08 or less, 75 push ups straight, 80 sit ups straight and 10 pull ups.

Women: 2 miles in 15 or less, 1.5 miles in 10:55 or less, 40 push ups straight, 75 sit ups straight and 5 pull ups.

Men and Women will both be using the same routine for this one.

Falcon Workout Routine: Weekly Schedule

Monday: 1 Mile Run and Calisthenics

Tuesday: 3 Mile Run

Wednesday: 1 Mile Run and Calisthenics

Thursday: 5 Mile Run

Friday: 1 Mile Run and Calisthenics

Saturday: Off Day

Sunday: Off Day or Test 1.5 or 2 Mile Run

Falcon Workout Routine: Calisthenics Training

For this one we’re going to want to obviously focus in on out main calisthenics (push ups, pull ups and sit ups), which means we want to strengthen up in all things bodyweight, and also our core.

You can utilize our two articles to work on your calisthenics here:

1. How to get better at calisthenics
2. Pull-up alternatives

Warm Up:

Jump Rope

3×50

Main Calisthenics:

Push Ups

5×25

Scale these with knee push ups, or pause push ups.

Sit Ups

5×20

Scale these with crunches or v-ups if absolutely necessary to start.

Pull-Ups

5×10

Scale these with the alternatives found in the link above.

Accessory Work:

Forearm Planks

3×60 seconds

Plank to Push-Ups

3×10

Burpees

3×5

Don’t forget you’re also doing a mile run on top of this. 

This does not include warm up or cool down walk that will likely go along with it.

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