Last updated on November 2nd, 2022 at 09:55 am
Coming in as our fifth Street Fighter Inspired Workout we have Ken Masters!
We’ve already seen his rival Ryu along with Chun Li, Zangief and Sagat.
And now we’re working on building out the database a bit more and hitting at least a dozen characters with varying training styles.
Most of the time you guys want to see some calisthenics or hybrid training styles for these characters due to the mixed martial arts that will obviously inherently come with them – but a lot of the characters we’ve had to far are just so strong with such massive aesthetics that we’ve been seeing more weight training than not.
Which is another reason I’m excited to be expanding on the database a bit to be able to get in some more calisthenics workouts for The SHJ Army to really have a good mix.
Ken Masters Stats:
Real Name: Ken Masters
Height: 5’10
Weight: 169 lbs.
Game/Anime: Street Fighter
Powers: Yes
Ken is actually fairly tall, above average compared to male anime characters we’ve seen, but does miss behemoth category by a significant amount.
He would actually be considered slightly below average if we directly compared to him to the majority of male celebrities we’ve had.
Wolverine was 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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Ken Masters Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero.**
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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Ken Masters 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.
To learn more about Ken I’ll be pulling right from his Wiki Fandom page which leads us off with this:
Ken Masters is the deuteragonist of the Street Fighter series, first appearing in the original Street Fighter. Similar to his longtime best friend and rival Ryu, Ken’s goal is to test his power against many different fighters and strives to become stronger, but holds more restraint due to not wanting to jeopardize his family life.
From there I can move into his Character Profile Wiki Fandom and they tell us a TON about his individual abilities, and even feats of strength – which will really give us a wide idea of how we should be building this routine.
To start I want to pull just a bit from his fighting style in his powers and abilities section, which starts like this:
Shotokan: The fighting style is an assassination art, or ansatsuken, that was founded in Japan during the feudal age. The style used by Ryu, Ken, Gouken and Akuma is rooted in this very art, which is energized by the Satsui no Hado (“Surge of Murderous Intent”). While Ryu focuses on the technique, Ken opted for stylish unpredictability.
We know right off the bat as a fighter we’ll want body control and core strength, but now we are going to be adding the assassination art to the mix and will really have to up our game and make this routine full hybrid with weights and calisthenics.
If we move into his Feats section we can start with what they tell us about his Strength:
- Managed to uppercut Dan up high 15 feet into the air.
- Kicked a punching back hard enough to the point where it exploded.
- Managed to knock a bull unconscious with just a single hit.
- Punched through trees with ease.
- Knocked a helicopter out of the sky thanks to a combined Hadoken with Ryu.
- Along with Ryu, managed to easily punch through solid stone.
- Ken’s Shoryuken punch is strong enough destroy a building.
- Ken can produce Shoryuken attacks powerful enough to make a giant beam of light
- He beat down Zangief in one strike during the U.S tournament
They also go on to discuss his skill and durability while also making mention to his speed.
That means the goals for our Ken Master’s Inspired Workout are as follows:
- Ken Masters’ Bulky and Shredded Aesthetic
- Ken Master’s Immense Strength
- Ken Masters’ Fighter and Assassination Style (Body Control)
We are clearly working around an extremely powerful character so this one will be built around an intermediate to advanced level of training.
If you’d like to start with either our Beginner Ninja or Beginner Behemoth Workout you can do that and slowly work your way up to this one.
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Ken Masters Workout Routine
Training Volume:
4-6 days per week
Explanation:
For this one we’re working with a hybrid training system so we’ll be training with our big four lifts but also incorporating core and calisthenics work to really get the shredded aesthetic and body control we see from Ken Masters.
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.
Ken Masters Workout: Sample Schedule
Monday: Bulky Fighter Hybrid Chest and Triceps
Tuesday: Bulky Fighter Hybrid Legs, Calves and Core
Wednesday: Assassin-Style Circuit Test
Thursday: Bulky Fighter Hybrid Shoulders, Traps and Core
Friday: Bulky Fighter Hybrid Back and Biceps
Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work
Sunday: Rest Day
Ken Masters Workout: Bulky Fighter Hybrid Chest and Triceps
Warm Up:
Jump Rope Skips
3×50-100
Compound Lift:
Incline Dumbbell Press
5×15, 12, 10, 8, 5
Accessory Work:
Cable Tricep Pushdowns
3×15
Decline Press
3×12, 10, 8
Dips
4×10-15 (Scale to Weighted if Possible)
Chest Flys
3×12
Close to Wide Push Ups
3×30
Optional Endurance Work: 20-30+ Minutes of HIIT
- One Minute ON: Sprint 60 Seconds
- One Minute OFF: Walk 60 Seconds
- Rinse and Repeat
Ken Masters Workout: Bulky Fighter Hybrid Legs, Calves and Core
Warm Up:
Jump Rope Skips
3×50-100
Compound Lift:
Back Squat
5×15, 12, 10, 8, 5
Accessory Work:
Calf Raises on Leg Press Machine
3×15
Leg Press
3×12, 10, 8
Cable Crunches
4×15-20
Hanging Leg Raises with Twist
3×20
Double Unders
3×20-30
Optional Endurance Work: 20-30+ Minutes of HIIT
- One Minute ON: Sprint 90 Seconds
- One Minute OFF: Walk 30 Seconds
- Rinse and Repeat
Ken Masters Workout Routine: Assassin-Like Circuit Test
In a perfect world our Academy members or 90 Day System members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).
If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.
(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)
Assassin-Like Circuit Test: Complete 3 Rounds for Time
50 Boxer Skips
40 Sit Ups with Twist
30 Explosive Push Ups
20 Box Jumps
10 Half Burpees
Ken Masters Workout: Bulky Fighter Hybrid Shoulders, Traps and Core
Warm Up:
Jump Rope Skips
3×50-100
Compound Lift:
Overhead Press
5×15, 12, 10, 8, 5
Accessory Work:
Barbell Shrugs
3×20-30
Standing Shoulder DB Front Raises
3×12, 10, 8
Handstand Push Ups
4×6-10
Sit Ups with Twist
3×20-30
Russian Twists
3×20-30
Optional Endurance Work: 20-30+ Minutes of HIIT
- One Minute ON: Sprint 120 Seconds
- One Minute OFF: Walk 30 Seconds
- Rinse and Repeat
Ken Masters Workout: Bulky Fighter Hybrid Back and Biceps
Warm Up:
Jump Rope Skips
3×50-100
Compound Lift:
Deadlift
5×15, 12, 10, 8, 5
Accessory Work:
Alternating Bicep Curls
3×10 each arm
Wide Grip Pulldowns
3×12, 10, 8
Chin Ups
4×15-20
High Cable Curls
3×12-15
Hollow Hold
3×30-60 seconds
Optional Endurance Work: 20-30+ Minutes of HIIT
- One Minute ON: Sprint 180 Seconds
- One Minute OFF: Walk 180 Seconds
- Rinse and Repeat
Ken Masters Workout: Optional Endurance Work
For your endurance, HIIT or MMA/Parkour days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.
I’ll break it down in that order:
Option One – Run Based on Overall Fitness Level:
Beginner: 1-3 Miles
Intermediate: 3-5 Miles
Advanced: 5+ Miles
Endurance Work Resources:
- Constance Wu Workout Routine and Diet Plan
- Ewan McGregor Workout Routine and Diet Plan
- Kid Flash Workout Routine and Diet Plan
- Grant Gustin Workout Routine and Diet Plan
- How To Continue Training After Your First 5K (Workout Included)
Option Two – Varied Cardio for 45-60 Minutes:
Split your cardio up however you’d like but complete 45-60+ minutes using:
- Treadmill Walk/Run
- Rower Machine
- StairMaster
- Elliptical
- Swim
- Bike
Option Three – Complete HIIT Training Using SHJ Resources:
- The Best HIIT Workouts
- Jump Rope Workout Database
- Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test
Ken Masters Workout: Optional Additional Training Resources
Parkour Training Resources:
- The Nightrunner Parkour Workout Routine
- The Assassin’s Creed Parkour Workout Routine
- The Robbie Amell Parkour Workout Routine
Main MMA Training Resources
- Anna Diop Workout Routine and Diet Plan
- Ryan Potter Workout Routine and Diet Plan
- Frank Grillo Boxing Workout
Other MMA Training Resources:
- Deathstroke Workout Routine
- Daredevil Workout Routine
- Moon Knight Workout Routine
- Sagat Workout Routine
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