Last updated on November 12th, 2022 at 12:07 pm
Did you guys know Watchmen is coming to HBO soon?
Well if you didn’t…now you know.
We’ve been on a bit of a roll with our Disney + Marvel announcements, having seen characters like Loki, Scarlet Witch, Falcon, Winter Soldier, Peggy Carter as Captain Britain, Vision, Kate Bishop and more; but now it’s time to move onto the next big thing!
And, Watchmen is set to release pretty soon, so it looks like we have a gap to fill.
I felt the best place to start (especially considering Agent 47 had to come this week for the male character because he was so heavily requested) was Silk Spectre!
Silk Spectre Stats:
Height: Sally: 5’7 / Laurie 5’11
Weight: Sally: 135 / Laurie 160 lbs.
Real Name: Sally Jupiter and daughter Laurie Jupiter
Powers: No
So Sally’s height and weight isn’t as accessible as Laurie’s, whose is much more accurate.
And she actually is quite tall.
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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Silk Spectre 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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Silk Spectre 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 Spectre’s, powers and/or abilities.
I think it’s best to start with a bit of a bio, though, considering Silk Spectre is actually the name of two characters…a mother and daughter pair.
Here’s what ComicVine has to tell us:
The daughter of the original Silk Spectre and, unbeknownst to her, the Comedian, Laurie Juspecyzk was raised from a young age to carry on her mother’s legacy. At 16, feeling stifled by her mother’s rules and unsavoury legacy, she ran away to San Francisco with her boyfriend. Returning to her mother sometime later, she was invited to join the Crimebusters, where she met Dr Manhattan, with whom she soon became romantically involved. Retiring as Silk Spectre following the Keene Act of 1977, she moved in with Dr Manhattan and was kept by the government to ensure that Manhattan remained happy and compliant.
And, to be clear, if you didn’t pick up on the obviousness from the bio: this is taken from Laurie’s bio.
But let’s make it even more clear with a more basic bio for the Silk Spectre character.
You know, generalized.
Here’s what Wiki tells us:
Silk Spectre is the name shared by a mother and daughter fictional superheroine pair who are central characters in the 1986-87 comic book limited series Watchmen by Alan Moore and Dave Gibbons. In the early stages of the series’ development, the characters were Charlton Comics superheroes and the female superhero was supposed to be Nightshade. However, Moore did not find Nightshade particularly interesting ; after the idea of using Charlton characters was abandoned, he decided to model Silk Spectre on superheroines like Phantom Lady and Black Canary (also an alias shared by mother and daughter).
Did that help?
Well if not, I don’t know what to tell you because it’s time we move onto her powers and abilities.
Let’s jump back to ComicVine and see what they have to say:
AgilityStaminaStealthUnarmed Combat
This is something we can work with.
So our main focus is going to be to get quick and have a high endurance when using that speed.
But we don’t want to just be quick as in running speed, we also want to be agile and capable of getting where we want, when we want to.
Parkour anyone?
Get ready, because we’re going in. The stealth will come with it.
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Silk Spectre Workout Routine
Training Volume:
5 days per week
Explanation:
For this one I’m going to be sticking to the basics. I won’t say it’s “For Beginners” but I will be looking to use mostly calisthenics to pair with the parkour training I will share as well, and I’ll be keeping it simple and lightweight circuits.
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Silk Spectre Workout Routine: Workout Schedule
Monday: Arms and Abs
Tuesday: 30-60 Minute Brisk Walk OR Parkour Training
Wednesday: Lower Body
Thursday: 30-60 Minute Brisk Walk OR Parkour Training
Friday: Full Body
Saturday: 30-60 Minute Brisk Walk, Parkour Training or Off Day
Sunday: Rest Day
Silk Spectre Workout: Arms and Abs Circuits
Warm Up:
15 Minute Walk
3 Round Circuit:
10 Mountain Climbers
15 Lying Leg Raises
15 Pause Push Ups
30 Crunches
3 Round Circuit Two:
15 Weighted Squat Clean and Press
15 Plank to Push Ups
15 Dips
1 Minute Forearm Plank
Silk Spectre Workout: Walk or Parkour
Go for a 30-60 minute brisk walk outside or on the treadmill
OR
Utilize our Parkour Workout shared from Academy member Felix:
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..
Silk Spectre Workout: Lower Body
Warm Up:
15 Minute Walk
3 Round Circuit:
15 Sumo Jump Squats
15 Weighted Squats Standing on 2 Benches Legs Wide
15 Burpees
30 Weighted Step Ups
3 Round Circuit Two:
30 Jumping Lunges
15 KB Goblet Crab Walks
24 Weighted Lunges w/ DB
1 Minute Jump Rope
Silk Spectre Workout: Walk or Parkour
Go for a 30-60 minute brisk walk outside or on the treadmill
OR
Utilize the Parkour workout shared above.
Silk Spectre Workout: Full Body
Warm Up:
15 Minute Walk
3 Round Circuit:
15 Medicine Ball or KB Squat and Press
30 Step Ups
50 Ab Bikes
30 Jumping Lunges (Can be Weighted)
15 Glute Bridges
3 Round Circuit Two:
10 Burpees
15 Sit Ups
20 Box Jumps
15 Push Ups
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