Freddy Krueger Workout: Train like The Nightmare On Elm Street Killer!

We have been on a Halloween themed run the last few weeks, having our Ghostface Inspired Workout and Jason Inspired Workout join SHJ – but now it’s time for Freddy.

You guys have asked for Halloween themed workouts for a while now, but each year I have been SO backed-up on celebrity, superhero and anime routines in the request form that I haven’t had the chance to bring these in on a weekly basis.

Finally, this year, while I still have a full request form, I’m caught up enough to make something like this happen.

And so far you guys have been loving it.

Freddy Krueger Stats:

Real Name: Freddy Krueger

Height: 5’10

Weight: 160 lbs.

Movies: Nightware On Elm Street

Powers: Yes

Freddy isn’t that tall, coming in right around average height for male celebs we’ve seen on the site.

And his weight seems accurate considering his slim and slender aesthetic.

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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Freddy Krueger 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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Freddy Krueger 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.

To learn more about Freddy I’ll be pulling right from his Villains Fandom page, which starts with this:

Frederick Charles “Freddy” Krueger is the main antagonist of the A Nightmare on Elm Street franchise and the titular main antagonist of the crossover film Freddy vs. Jason.

He was a serial child killer in life, and in death, a malevolent spirit who kills his victims in their dreams, often by torturing them to death, having gotten his powers from the three original Dream Demons. He eventually becomes well-known for the sick pleasure he displays while targeting children.

He was portrayed by Robert Englund, who also played one of the 100 Maniacs of the Hathaway House in the fifth episode of the same saga, voiced the Riddler in The Batman, Bill Gartley in The Mangler, the title character in the 1989 adaptation of The Phantom of the Opera, Lucifer in Married with Children, and Anti-Pops in Regular Show. In Jason goes to Hell, where only his hand armed with the famous clawed glove is seen taking the mask of Jason Voorhees, Freddy is played by Kane Hodder, who played Jason in the Friday the 13th franchise and Victor Crowley in the Hatchet saga.

And from there we’re going to skip right past his appearance section and dive into his powers and abilities.

You know, considering we’re definitely not trying to look like that…

Here’s what they tell us for his powers and abilities section:

Freddy Krueger can invade people’s dreams and kill them within their nightmares, which will also kill them in reality. He usually uses his clawed glove, but can also manipulate the dream world in any way he wants, such as sucking them into a bed, a comic book, or a videogame, making them fall, extending himself, or turning them into an insect. On some occasions, he can possess people, though unlike when Jason does this in Jason Goes to Hell, the victim can survive.

Freddy is impossible to kill in the dream world. However, he is mortal while outside the dream world. He loses all his powers (though he can still disguise himself as his human form) in the real world. Even if he is killed, he can return from Hell if there is enough fear in the area he wishes to appear.

If a person touches fire (unless it is caused by Freddy to kill them) or anything burning hot, it can take them out of the dream world. Freddy also cannot leave Springwood unless inside the dreams of someone who is, in which case he still cannot invade other people’s dreams unless the one whose mind he is inside is related to him. Freddy also seems to hate fire as it is what the parents used to burn him alive.

But even all of that isn’t REALLY what we want to focus on here.

If we pull from his Skill section we can grab some more information like:

• Superhuman Strength
• Superhuman Durability
• Skilled Combatant
• Enhanced Agility

And a whole lot of other abilities that essentially mean he can do whatever the heck he wants in your dreams.

But for our Freddy Inspired Workout our goals are going to be: 

• Freddy’s Slim Aesthetic (Rather than Bulky)
• Freddy’s Superhuman Strength and Speed
• Freddy’s Enhanced Agility and Mobility

This one is definitely going to be a bit intense, so I wouldn’t recommend beginners jumping right in.

But you can start with one of our Beginner Workouts, with the best option likely being our Beginner Ninja Workout.

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Freddy Krueger Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to be training with 3 days of full body calisthenics and HIIT cardio per week, then one day devoted to long distance cardio work (or swapped for more HIIT/alternatives), and one day devoted to a First Devil Hunter Circuit Test that you can utilize weekly, biweekly or monthly, at your discretion.

Want To Upgrade This Workout?

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.

Freddy Krueger Workout Routine: Sample Workout Schedule

Monday: Nightmare Full Body Calisthenics A

Tuesday: Dream Demons Circuit Test

Wednesday: Nightmare Full Body Calisthenics B

Thursday: Oneiricpotence Endurance Work

Friday: Nightmare Full Body Calisthenics C

Saturday: Active Rest Day or Full Rest

Sunday: Rest Day

Freddy Krueger Workout: Nightmare Full Body Calisthenics A

Warm Up: 

Light Cardio (10-15 Minute Varied Cardio Warm Up)

OR

HIIT Cardio (Listed at the bottom; can be done before or after workout)

Workout: 

Jump Rope

3×30

Air Squats

3×25

Push Ups (or Pause Push Ups)

3×20

Sit Ups

3×15

Glute Bridges

3×15

Dips

3×10

Pull Ups (or Pike Push Ups)

3×8

HIIT Cardio:

Complete 20-45 Minutes of:

• Jog or Sprint 1 Minute
• Walk 1 Minute
• Rinse and Repeat

Freddy Krueger Workout: Dream Demons Hunter 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!)

Dream Demons Circuit Test: Complete 3 Rounds For Time

20 Box Jumps

15 Double Unders

20 Second Hollow Hold

15 Mountain Climbers

20 Second Superman Hold

20 Pause Push Ups

15 Inch Worms

Freddy Krueger Workout: Nightmare Full Body Calisthenics B

Warm Up: 

Light Cardio (10-15 Minute Varied Cardio Warm Up)

OR

HIIT Cardio (Listed at the bottom; can be done before or after workout)

Workout: 

Mountain Climbers

3×30

Lunges

3×20 [total]

Close to Wide Push Ups (or Pause Push Ups)

3×20

Lying Leg Raises

3×15

Donkey Kicks

3×15 each leg

Plank to Push Ups

3×10

Chin Ups (or Pike Push Ups)

3×8

HIIT Cardio:

Complete 20-45 Minutes of:

• Jog or Sprint 1 Minute
• Walk 1 Minute
• Rinse and Repeat

Freddy Krueger Workout: Oneiricpotence Endurance Training

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

Freddy Krueger Workout: Nightmare Full Body Calisthenics C

Warm Up: 

Light Cardio (10-15 Minute Varied Cardio Warm Up)

OR

HIIT Cardio (Listed at the bottom; can be done before or after workout)

Workout: 

Jumping Jacks

3×30

Wide to Close Squats

3×25

Decline Push Ups (or Pause Push Ups)

3×20

Russian Twists

3×15

Wall Sits

3×60 seconds (or to failure)

Chair Dips

3×10

Pull Ups (or Pike Push Ups

3×8

HIIT Cardio:

Complete 20-45 Minutes of:

• Jog or Sprint 1 Minute
• Walk 1 Minute
• Rinse and Repeat

Freddy Krueger Workout: Optional Bonus 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