Last updated on October 2nd, 2021 at 09:42 pm
Did you know Kate Bishop is going to be in the new Disney+ Hawkeye series?
Yeah, I’m serious.
And there’s been *hints* that our Kate Bishop will be Hailee Steinfeld (although it’s a while out; so maybe she’ll be making appearances elsewhere :-O)!
We’ve been making our way through some Marvel characters that are coming to Disney+ and Vision is one of them. We recently saw Winter Soldier, Falcon, Scarlet Witch, and Ms. Marvel; and this week we have Kate Bishop and Vision joining the list.
We also have plans for Loki, and I’m sure new characters as they emerge before us, but thankfully we had already had both She Hulk and Moon Knight at SHJ!
Oh, and if you’re wondering where our regular Hawkeye workout is (other than Jeremy Renner, of course), we actually featured him as Ronin for Endgame!
Kate Bishop Stats:
Height: 5’5
Weight: 120 lbs.
Real Name: Katherine Bishop
Powers: No
Kate Bishop would be considered average height among celeb females we’ve seen at SHJ.
And it’s becoming more average among characters as well.
Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale, Anna and Nina Williams matching her there. BUT, now we have Caulifla at 4’8 and Sailor Moon at 4’11! Katana is just behind her at 5’2.
We had Wonder Woman come in standing 6’0 tall, Mockingbird and Hawkgirl at 5’9, Mystique, Miss Martian, and Sonya Blade at 5’10, and Storm 5’11.
But the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – and our Black Widow is just above that at 5’7 with Spider-Gwen, Harley Quinn and Poison Ivy at 5’8.
And, the tallest we’d seen before She-Hulk was Starfire at 6’4!
But don’t worry, either way.
Not only are these routines for all shapes and sizes – they also work for both men and women – regardless of the gender of the hero!
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Kate Bishop 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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Kate Bishop 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 Bishops’s, powers and/or abilities.
Kate comes in, and we’ll start with her bio right from Marvel, with an awesome background story:
When she was a young girl, Kate became suspicious of her father, Derek Bishop, after witnessing him beat up a man in their home. Kate followed Derek to a meeting with El Matador, a low level Super Villain who had business dealings with her father. El Matador captured the youth and tried to ransom her. Kate’s escape attempt was successful thanks to the timely arrival of the Avengers. She was particularly impressed by Hawkeye, the only Avenger present who didn’t have powers, and quickly latched on to him as her new role model.
Years later, Kate was attacked while jogging in Central Park. Traumatized by her experience, she dedicated herself to learning archery, sword fighting, and several different forms of combat training and self-defense. During the wedding of her sister, Susan, Kate witnessed the Young Avengers in action and even came to their rescue when their attempt to save the guests from a robbery attempt started to backfire. Seizing her chance to become a heroine, Kate teamed up with Cassie Lang and tracked down the Young Avengers to secure memberships for themselves.
In the subsequent battle with Kang, Bishop put together a makeshift costume from equipment and uniforms used by Hawkeye, Mockingbird, Swordsman, and Black Widow. After proving her worth to the team, Kate assumed Hawkeye’s codename as her own and embarked on her new career.
And they tell us this about her powers and abilities:
Much like the original Hawkeye, Kate Bishop has no superpowers of her own. However, she is a master archer and very skilled with swords and battle staves. Kate also has training in boxing, jiu jitsu, hand-to-hand combat, kickboxing, and various martial arts.
And they put emphasis on:
- Superior Marksmanship
- Hand to Hand Combat
So it looks like we have some more training to strengthen those archery muscles, ay!?
You think you’re ready for this one?
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Kate Bishop Workout Routine
Training Volume:
5+ days per week
Explanation:
Kate Bishop has no superhuman abilities so she steps it up a notch with her training. For that reason we’re training a minimum 5 days per week to get into fighting shape. We’ll be working with a few days of calisthenics, parkour and weights; and then combine that with some endurance work and mixed martial arts training.
Kate Bishop Weight Training:
This training has some specific movements that are great for archery, but push ups, pull ups and dips are also amazing which are included in our calisthenics training; for that reason this is a full body training day that can be utilized multiple times per week.
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Warm Up:
15-30 minutes of varied cardio (Kate would probably run)
Workout:
One Arm Dumbbell Rows over Bench
3×15 each arm
Dumbbell Shrugs [Standing]
3×15
One Arm Side Lateral Raises
3×15 each arm
Dumbbell Bicep Curls [Alternating]
3×10 each arm
Kettlebell Swings
3×10
Squat Cleans
3×10
Weighted Dips (or Machine)
3×10
Kate Bishop Calisthenics and Parkour:
In order to become Kate Bishop it’s going to involve being good with parkour and acrobatic stunts. For that reason I’ll be sharing our Nightrunner workout that I worked on with Academy member Felix.
Calisthenics Portion:
75 Pull Ups
75 Hanging Leg Raises
100 Dips
100 Lunges
100 Sit Ups
150 Push Ups
150 Air Squats
**These can be broken down into any number of sets/reps that are needed to complete the overall count.**
Felix’s Parkour Workout:
Warm up:
Dynamic stretching
10 minutes of cardio (chose between Option A and B)
Option A: Jogging or running
Option B: Quadrupedal movement such as bear crawl, crab walk, spider-man walk, backward and forward (try to mix them a bit this will help for your mobility)
5-10 Parkour Rolls (both sides)
How you should roll: (example on right shoulder) get down on your left knee, put your left hand on the ground in front of your left knee, beside your right heel, then put your right hand on the left one. DO NOT CROSS YOUR FINGERS. Put your head down and roll on your shoulder, you should roll diagonally from your shoulder to the other side of your waist.
Note: Start by doing them on soft surfaces like grass, when you feel more confident while doing it try to practice them from walking, jogging and running. Then start to practice dive rolls.
5-10 back rolls
Vaults:
Flow out/safety vault: as you come towards the obstacle, place your outside arm on the obstacle, then put your outside leg on the obstacle, pass your inside leg under your outside leg, release your outside arm as you push with your outside foot to pass the obstacle.
Speed vault: very similar to the flow out vault except that your outside foot does not touch the obstacle, instead just kick in the air with it.
Lazy vault: this one is more useful to get over a rail. Come towards the obstacle from a diagonal or parallel direction, put your inside hand on the obstacle, swing your inside leg then your outside leg in the same motion, before placing your outside hand on the obstacle.
Note: the flow out vault as well as the lazy vault are two movements that you can practice without momentum.
Kong vault: press with both of your hands on the obstacle, at the same time, tuck your legs on your chest to pass over the obstacle, don’t forget to raise your hips.
Note: this one is the most known and most used vault in Parkour, however it is a very scary and tricky vault, so here’s a few steps you can do to break it down.
Step 1: practice it on the floor, crouch and dive into a kong vault, this will get used to the movement, you could also practice with your quadrupedal movements as a warm up.
Step 2: plant plyos/monkey plant; put both hands on an obstacle and use your legs to get on it
Step 3: following the plant plyo keep your hand on the obstacle and go down into a squat position.
Bar/Rail moves:
Under bar: as you come towards a bar or rail, jump feet first and place your hands on the bar, swing under the bar and extend your body while arching your back.
Tips: one exercise that you can do to practice it and test yourself is to find a park with bars, like a calisthenic park, put and elastic band between two poles parallel to the pull up bar, grab the bar and jump trying to pass your whole body between the elastic band and the bar, raise the elastic band as you get better.
Wall moves:
Wall run: run towards a wall, when you’re at the right distance (not to close, not to far) make a small jump at the same time plant the ball of your feet on the wall, a bit higher than hips level, push upward with your leg that is on the wall then try to reach with your arms the top of the wall.
Tik Tak: Similar to the wall run, run towards the wall then jump putting your other leg (feet facing upward) then push with the leg that is on the wall, then push away from the wall transferring your momentum wherever direction you need to go.
Arm jump: this one is like a long jump but you use it to grab the edge of a wall, or a bar as you jump.
Note: when performing this jump your legs should land slightly before you grab the bar. as you might hurt your knees on the wall. just don’t over do it so you don’t drop kick the wall.
Tips: this works for precision jump as well as arm jump, when you’re not sure if you can execute the jump as the jump might be high for example, go down and practice it from the same distance, if you can cover the distance, that means you can do it, if you can’t maybe you should wait. of course there’s always the height difference between the two objects that is important.
Balance: to practice your balance, you can practice it pretty much anytime anywhere, for example you can stand on one leg as you wait for the bus then to the other leg, you can also walk on the road lines (just not in the middle of the road please) there’s literally a lot of things you can do to practice your balance.
Now that you know a few movements for parkour try to find places where you can try them (bench, picnic tables, etc). This really depends on your surroundings, as you get better you will also be able to see more things you can do: this is called The Parkour Vision. For example where others might see a wall, you might see a wall run, etc..
Kate Bishop Workout: Mixed Martial Arts
These 5 workouts are courtesy of Men’s Journal. You can fit them into your workout by swapping up which one you utilize on your specific MMA training days.
Most importantly: have fun!
Workout 1
Warmup:
10 minutes jump rope
20 squats
20 pushups
40 crunches
Shadow boxing:
3-minute round: Basic jab, cross, and hook punches
Rest 30 seconds
x5
Heavy bag workout: Basic combinations
3-minute round
Rest 30 seconds
x5
If you’re new to this kind of intensity, do three rounds, not five, and give yourself a minute rest between them. “Pace yourself,” Strout says. “Don’t go all out in the first 20 seconds, then stop: Keep punching the bag even if you’re just touching it.”
Finisher:
100 pushups
100 squats
200 sit-ups
Rest as little as possible
Workout 2
Warmup:
50 jumping jacks
50 jump lunges
1 minute run in place
10 pushups
10 squats
10 lunges
5 minutes shadow boxing
Rest as little as possible
Rest 30 seconds
Footwork drills:
2 minutes side steps: Start In your boxing stance, take 10 quick steps to the left, then 10 steps right, side to side. When moving to the right, push off the left foot, and when moving left, push off the right foot.
Rest 30 seconds
2 minutes forward and back steps: In boxing stance, take 10 quick steps forward and 10 steps back, back and forth. When moving forward, push off back foot, and when moving backwards, push off front foot.
Rest 30 seconds
2 minutes box steps: In boxing stance, move 6 steps forward, 6 steps right, 6 steps back, 6 steps left. Switch direction after four squares. Focus on pushing off the correct leg.
Rest 30 seconds
2 minutes circle drill A: Put something on the floor to use as your center point. In boxing stance, step using your technique to make a complete circle around the object, then reverse the circle. “Always make sure you stay in your stance and your lead leg is pointing in the direction of the center,” says Strout. “This is to train you on moving away from an opponent.”
Rest 30 seconds
2 minutes circle drill B: Using the same center point, face away from it, keeping your back to it the whole time. Start in your stance and complete full circles in each direction. “This trains you on stalking a moving opponent,” says Strout.
Finisher:
10 minutes jump rope as cooldown
Workout 3
Warmup:
Jog 20 minutes
Shadow boxing:
3-minute round
Rest 30 seconds
x5
Bag workout:
3-minute round on heavy bag
x3
3-minute round on speed bag
x3
Conditioning:
For 3 minutes, do:
10 pushups
10 jump squats
Rest 1 minute
x3
Finisher:
200 situps
Workout 4
Warmup:
20 minutes jump rope, varying speed
Shadow boxing/conditioning:
1-minute round shadow boxing, focusing on speed
Rest 30 seconds
x8
20-yard sprint OR 10 burpees
20 seconds shadow boxing
x10
Conditioning:
10 minutes jump rope
Finisher:
5 pushups, focusing on speed
Rest 30 seconds
x10
Workout 5
Warmup:
3 minutes fast jump rope
Rest 30 seconds
x4
Shadow boxing:
3-minute round: Work basic jab, cross, and hook punches
30 pushups as “rest”
x4
Heavy bag workout:
3-minute rounds, as follows
Round 1: jabs only
Rest 30 seconds
Round 2: double jab-cross
Rest 30 seconds
Round 3: jab-cross-hook
Rest 30 seconds
Round 4: any four punches
Rest 30 seconds
Round 5: any punch combination, with 180-degree semi-circles around bag between combos
Rest 30 seconds
Round 6: non-stop punching at 60% of full power. Focus on rotation of the body and using the legs.
Rest 30 seconds
Then:
20 hard hooks, lead hand
20 hard crosses
40 quality jabs
FInisher:
200 situps
20 pullups
40 lunges
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