Last updated on January 23rd, 2022 at 07:00 pm
How could we host hundreds of character workout routines at SHJ and not have Blade?
The answer is unknown.
It almost seems impossible. Which is why we’re here today to make tribute to Eric Brooks way ahead of time before the new Blade reboot with Mahershala Ali comes to the MCU.
We actually hadn’t seen a Marvel character in a few weeks prior to last week’s Shang-Chi workout.
Prior to that we were going through tons of Marvel characters and to catch up with those announced coming to Disney+ in the future with characters like Falcon, Winter Soldier, Vision, and even Kate Bishop!
Blade Stats:
Height: 6’2
Weight: 215 lbs.
Real Name: Eric Brooks
Powers: Yes
Blade would actually fall right into the category of average height among male celebs at SHJ.
Although I actually pictured him much shorter, which I believe is because Wesley Snipes (who portrays him in the original trilogy) only stands in at 5’9!
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.
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.
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Blade 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!
Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.
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Blade 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 Blade’s, powers and/or abilities.
I should start by pointing out that we’ll be basing this off Eric Brooks the Marvel comic character from Earth-616, not the Blade from the 1998 movie trilogy.
To give you a better idea of what I’m specifically referring to, this is a bit of a bio for our Blade, straight from his Wiki Fandom:
Eric Brooks was born in Soho, London, on the 24th October 1929 His father, Lucas Cross, a member of the secret society the Order of Tyrana, sent his pregnant wife Tara to England before he was taken prisoner in Latveria. There she took the name “Vanessa Brooks” and found shelter with brothel owner Madame Vanity, another member of the Order of Tyrana. Experiencing labor complications, Tara was forced to seek a doctor’s assistance. The doctor, Deacon Frost, was actually a ravenous vampire and feasted on the woman as she gave birth, passing on a series of enzymes that altered her baby. The enzymes entered the infant’s bloodstream, transforming him into a being tainted by a vampire’s kiss, but not converted. In other words half-human, half-vampire also called a Dhampir. Frost was driven away before he could slay the child, but Tara perished, leaving the orphaned Eric Brooks to be raised at Madame Vanity’s brothel.
And for his powers and abilities they give us this (there’s a lot):
- Dhampir Physiology: Blade was born a human/vampire hybrid, the enzymes in Blade’s blood made him immune to normal vampire bites, uniquely attuned to sensing the supernatural and resistant to aging. Since being bitten by Morbius, Blade has gained many of the traditional powers of the vampire without developing their weaknesses. He has superhuman strength, senses, and stamina, plus an accelerated healing factor.
- Superhumanly Acute Senses: Blade’s sense of sight and hearing are heightened to levels comparable to those possessed by true vampires. He is capable of seeing objects with perfect clarity at much greater distances than ordinary humans. He retains this same level of clarity even in near-total darkness. His hearing is similarly enhanced, allowing him to detect sounds that an ordinary human can’t hear and enable him to hear sounds an ordinary human can hear but at greater distances. Blade is also able to sense the presence of supernatural beings or forces whereas an ordinary human would be oblivious to them.
- Superhuman Strength: Blade possesses the strength of a vampire, allowing him to lift about 1 ton due to his half-vampire side. Blade has overpowered a vampiric Spider-Man, routinely makes prodigious jumps of hundreds of feet through the air, and has sufficient strength to easily rip the head off of another vampire with his bare hands.
- Superhuman Speed: Blade is capable of running and moving at speeds greater than even the finest human athlete. He can also accelerate his movements to cover short distances in an instant, faster than the human eye can see, but he is not as fast as a pure vampire. His reflexes are similarly heightened. He moves so fast that everything else when compared to him, appears to be moving in slow motion.
- Superhuman Agility: Blade’s agility, balance, and bodily coordination are enhanced to levels that are beyond the natural physical limits of the finest human athlete. He can leap several feet into the air and is able to move, jump, climb, flip, and run at incredibly fast speeds without difficulty or exhaustion. He can perform above-human parkour feats and virtually always land on his feet.
- Superhuman Stamina: Blade’s musculature generates less lactic acid (i.e. muscle fatigue) during physical activity than the musculature of an ordinary human. He can exert himself at peak capacity for several hours before fatigue begins to impair him.
- Superhuman Durability: Blade’s Vampire/Human Hybrid tissue allows him to sustain physical trauma to a certain extent. He can withstand powerful energy blasts, exposure to temperature extremes, and great impact forces without being injured. He’s been seen tanking a blast from Lilith herself and walked away with minor burns and injuries. This also contributes to his healing factor, making him more resistant than a normal human.
And let’s not forget these:
- Regenerative Healing Factor: Blade, like true vampires, possesses an accelerated healing ability that allows him to heal mild to moderate injuries with much greater speed and efficiency than ordinary humans. He is capable of healing from severe slashes and puncture wounds within a matter of minutes to hours depending on the severity of the wound. Wolverine himself stated that his regeneration was almost on par with his during his fight with Blade in the Civil War. However, he is not able to regenerate missing limbs or organs.
- Prolonged Lifespan: Although not a pure vampire, he does have the advantage of being a Hybrid. This includes a Pseudo-Immortality, greatly enhanced lifespan. This has also been noted in the Superhuman Registration act as one of his abilities. Also, no change of his appearance has been seen during his time on earth. Besides losing his hair sometimes.
- Immunity To Vampire Vulnerabilities: True vampires have numerous and very particular supernatural vulnerabilities, most of which Blade is totally immune to. For instance, Blade is unaffected by direct exposure to sunlight, whereas most vampires are either rendered comatose during the daylight hours or are quickly incinerated when exposed directly to sunlight. Vampires are also highly allergic to silver, supposedly because of the metal’s mystical purity. As a result, silver blades or bullets are capable of killing vampires. If not killed, and merely injured, it will take a vampire much longer to heal than if the injury had been inflicted by another material. Blade himself could be injured by a silver weapon, much as an ordinary human would, but his healing powers would be able to heal it as if it were an ordinary wound. Blade is also immune to the effects of religious icons, such as crucifixes, whereas vampires are rendered almost powerless when confronted by them.
AND, those are actually just his POWERS. He still has a list of abilities that go with these.
Which I’m sure you want to know about.
I actually left all the details within each of Blade’s powers, making it a much longer read, but well worth it if you’re into the lore and background information like I am.
Here’s what Wiki tells us about his abilities:
- Master Martial Artist: Blade is a master martial artist proficient in practically every form of weaponry known to man. After training with Jamal Afari and various other private instructors, his main form of combat is a mixture of Boxing, Capoeira, Escrima, Jeet Kune Do, Hapkido, Jujutsu, Shotokan Karate, Kung Fu, and Ninjutsu.
- Expert Marksman: He can throw most projectile weaponry with great aim and is well-versed in the use of firearms.
- Expert Swordsman: His particular specialty is the use of edged weapons, be they teakwood daggers or swords.
So we have a ton of things to work around with this workout.
I think the best way to go about this is to really focus in on the important aspects that will get us closer to really embodying Blade.
For that reason this program will mainly focus on superhuman strength, speed, agility and endurance above all else; which also makes sense because those are the things a workout could most strive to accomplish.
You think you’re ready to attempt all those things in one workout?
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Blade Workout Routine
Training Volume:
5+ days per week
Explanation:
You’re going to be lifting 5 days per week with 4 days devoted to compounds and lifting heavy with some cardio on top and then 1 day devoted to high intensity training and some other versatile full body movements. On top of that I suggest throwing in some extra endurance training, parkour training, and possibly even some mixed martial arts training, all on your off days. I will give you resources for all of these below!
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Blade Workout: Sample Workout Schedule
Monday: Bench Press and Cardio
Tuesday: Back Squats and Cardio
Wednesday: High Intensity Training
Thursday: Deadlifts and Cardio
Friday: Overhead Press and Cardio
Saturday: Parkour, Mixed Martial Arts, Endurance or Rest
Sunday: Parkour, Mixed Martial Arts, Endurance or Rest
Blade Workout: Bench Press and Cardio
Warm Up:
10 Minute Incline Walk
Compound:
Bench Press
5×10,8,5,5,5
Workout:
Incline Bench Press
4×12
Overhead Tricep Extension
4×12
Cable Crossovers
4×12
Cable Pushdowns
4×12
Circuit:
3 Rounds / Rest 1 Minute Between Rounds
5 Push Ups
10 Incline Dumbbell Chest Flyes
10 Incline Dumbbell Hex Press
5 Triangle Push Ups
Cardio:
Complete 30 Minutes of Varied Cardio:
**Feel free to do 30 minutes of one option and switch it up on other days OR do 10-15 minutes of multiple options listed on one given day.**
- High Incline Walk
- Treadmill Sprints
- Bike Interval Training
- StairMaster
- High Intensity Elliptical
- Rower
Blade Workout: Back Squats and Cardio
Warm Up:
10 Minute Incline Walk
Compound:
Back Squat
5×10,8,5,5,5
Workout:
Leg Press
4×12
Hamstring Curls
4×12
Hack Squats
4×12
Calf Raises (Seated or Standing)
4×12
Circuit:
3 Rounds / Rest 1 Minute Between Rounds
10 Cable Pullthroughs
10 Straight Leg DL w/ DB
10 Lunges (5 Each Leg) w/ DB
10 Jump Squats
Cardio:
Complete 30 Minutes of Varied Cardio:
**Feel free to do 30 minutes of one option and switch it up on other days OR do 10-15 minutes of multiple options listed on one given day.**
- High Incline Walk
- Treadmill Sprints
- Bike Interval Training
- StairMaster
- High Intensity Elliptical
- Rower
Blade Workout: High Intensity Training
Warm Up:
10 Minute Incline Walk
Workout:
Barbell or DB Clean and Press
5×10
Circuit:
Complete 5 Rounds for Time
30 Second Battle Ropes
10 Push Ups
50 Meter Tire Flip
10 Air Squats
50 Meter Farmer’s Carry
10 Dips
50 Meter Sled Push
10 Pull Ups
50 Meter Sled Pull
10 Jumping Lunges
30 Second Battle Ropes
Rest 2 Minutes
Blade Workout: Deadlifts and Cardio
Warm Up:
10 Minute Incline Walk
Compound:
Deadlift
5×10,8,5,5,5
Workout:
Wide Grip Lateral Pulldowns
4×12
T-Bar Rows
4×12
Barbell Shrugs
4×12
Bent Over Dumbbell Rows
4×12
Circuit:
3 Rounds / Rest 1 Minute Between Rounds
10 Wide Push Ups
5 Chin Ups
10 Cable Rows
5 Chin Ups
10 Wide Push Ups
Cardio:
Complete 30 Minutes of Varied Cardio:
**Feel free to do 30 minutes of one option and switch it up on other days OR do 10-15 minutes of multiple options listed on one given day.**
- High Incline Walk
- Treadmill Sprints
- Bike Interval Training
- StairMaster
- High Intensity Elliptical
- Rower
Blade Workout: Overhead Press and Cardio
Warm Up:
10 Minute Incline Walk
Compound:
Overhead Press
5×10,8,5,5,5
Workout:
Front Raises w/ Plate
4×12
Upright Rows w/ DBs
4×12
Dumbbell Shrugs
4×12
Face Pulls
4×12
Circuit:
3 Rounds / Rest 1 Minute Between Rounds
25 Kettlebell Swings
20 One Arm Snatches w/ KB or DB (10 each arm)
15 Push Ups
10 Reverse Superman Holds
5 Inch Worms
Cardio:
Complete 30 Minutes of Varied Cardio:
**Feel free to do 30 minutes of one option and switch it up on other days OR do 10-15 minutes of multiple options listed on one given day.**
- High Incline Walk
- Treadmill Sprints
- Bike Interval Training
- StairMaster
- High Intensity Elliptical
- Rower
Blade Workout: Endurance Training and Parkour
To build up your endurance I suggest:
- Beginner: 1 Mile Run/Walk
- Intermediate: 2-3 Mile Jog
- Advanced: 3-5 Mile Run
Kid Flash and Constance Wu’s articles both have a Couch to 10K Training Protocol if you’d like to start there!
As for Parkour, which will be significantly easier with some endurance training, you can utilize our SHJ Parkour Guide which comes in the form of The Nightrunner Workout that I worked on to create with Academy member Felix!
Blade Workout: Mixed Martial Arts Training
Here are some resources if you’d like to add in some mixed martial arts training (but keep in mind there’s no better way to train MMA than to get into a local gym and have a partner/coach):
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