Last updated on November 2nd, 2022 at 09:55 am
Next up within our Street Fighter Inspired Workouts is Guile – our Air Force fighter.
You guys have like 3-5 characters that you’re requesting the most – Guile being one of them – so I will get to all of them, but I figured Guile would be the most fun to bring in some military style training.
We actually haven’t had a military style workout here in a bit, which is another reason I wanted to make sure to get Guile on the site ahead of a couple others.
All our Street Fighter characters are jacked and their abilities are super fun to train around – so being able to find reasons to make some calisthenics routines is a lot of fun – and Guile’s military background does that for us.
He’ll be a great addition into our calisthenics workouts, even though this one definitely won’t be easy!
Guile Stats:
Real Name: Guile
Height: 6’0
Weight: 189 lbs. (218 lbs.)
Anime/Video Game: Street Fighter
Powers: No
Guile is actually quite tall and would be above average if we compare him to male anime characters but right around average compared to male superheroes.
He also has a higher weight for his height, which is likely due to the insane amount of muscle mass he has.
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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Guile 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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Guile 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 Guile we’ll be pulling right from his Wiki Fandom page, starting with what they lead us off with in his bio section:
Guile is the tetartagonist of the Street Fighter series, first appearing in Street Fighter II. He is a major in the United States Air Force whose goal is to destroy the criminal organization Shadaloo, while at the same time investigating the whereabouts of his best friend Charlie Nash.
What this really does is tell us more about his background in the United States Air Force as a major, and just gets us started into that area of training we’ll be focusing on.
From there I’m actually going to be jumping over to his Hero Fandom which breaks down his powers and abilities rather than just listing his video game abilities.
Here’s what they tell us about Guile’s strengths:
Guile is substantially strong, even for a member of the military. He is an expert in Taekwondo and has even received training for Chi manipulation. Though his military training has kept him from harnessing the same malleability of Chi as Bison, or other World Martial Arts Tournament members such as Ken or Ryu, what he can do is still more than enough to accent his martial fighting style. Guile’s signature Chi move is the “Sonic Boom”, where Guile dispels Chi blast from his arms at such speeds, the force seems to to strike before his arms do. The Sonic Boom is a medium range move, though over the years Guile has been able to augment it through increased Chi training.
Notice how they say “even for a member of the military” as if it’s almost a setback due to the fact that there are just so many insanely powerful Street Fighter characters.
That will allow us to build around an intermediate level calisthenics workout by keeping this in mind but also recognizing the mass that Guile has.
This one will actually have a lot of endurance training as well, so you’re really going to want to scale up as much as possible with progressive overload by increasing the difficulty and volume of your overall training regime.
With that in mind you can either scale this one back as needed or even start with our Beginner Ninja Workout if this one looks a bit too daunting.
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Guile 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.
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Guile Workout Routine: The Air Force Physical Requirements
| Males | Run (2 miles) | Run (1.5 mile) | Push-ups | Sit-ups | Pull-ups |
|---|---|---|---|---|---|
| Liberator (minimum graduation standard) | 16:45 min. | 11:57 min. | 45 | 50 | 0 |
| Thunderbolt (honor graduate standard) | 14:15 min. | 8:55 min. | 62 | 70 | 4 |
| Warhawk (extraordinary – highest standard) | 13:30 min. | 8:08 min. | 75 | 80 | 10 |
| Females | |||||
| Liberator (minimum graduation standard) | 19:45 min. | 13:56 min. | 27 | 50 | 0 |
| Thunderbolt (honor graduate standard) | 16:00 min. | 11:33 min. | 37 | 60 | 2 |
| Warhawk (extraordinary –highest standard) | 15:00 min. | 10:55 min. | 40 | 75 | 5 |
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.
Guile 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
Guile 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.
Warm Up:
Jump Rope
3×50
Main Calisthenics:
Push Ups (Scale to Explosive, Wide to Close, etc.)
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 (Scale to Wide, Chin Ups, etc.)
5×10
Scale these with the alternatives found in the link above.
Optional Accessory Work:
Add on some accessory work each day. I recommend choosing one from each section! 🙂
Holds:
Forearm Planks
3×60 seconds
L-Sit Holds
3×30 seconds
Hollow Hold
3×30 seconds
Superman Hold
3×30 seconds
Triceps/Chest:
Dips
3×10
Plank to Push-Ups
3×10
Legs:
Lunges
3×10 each leg
Bulgarian Split Squat
3×10 each leg
Glute Bridges
3×10-15
Abs/Core:
Lying Leg Raises
3×20
Russian Twists
3×30
V-Ups
3×20-30
Misc. Accessory:
Wall Climbers
3×5-10
Inch Worms
3×10-15
Burpees
3×5-10
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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