Sonic The Hedgehog Inspired Workout: Train Like A Speedster!

We have had tons of speedsters make their way into our Anime Inspired Workouts and overall workout databases; but haven’t had Sonic.

I have put him off for a LONG time now, but with him being a clear frontrunner among the total requests (likely due to my postponement); it’s time he finally gets his place.

This one will be following a fairly basic structure built around running (obviously), so it will also end up inside our Calisthenics Workouts being that no weights or equipment will be necessary to dive in.

Sonic The Hedgehog Stats:

Real Name: Sonic

Height: 3′

Weight: 77lbs.

Video Game: Sonic

Powers: Yes

Sonic is essentially the smallest character we’ve ever had on the site.

Male, female, all of it.

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.

Just above them are Aquaman, Red Hood and Punisher standing only an inch or so taller.

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.

And, of course, Hulk and Broly are both up there with them, and sometimes even portrayed much taller.

Yeah, that means All Might was the tallest at 7’2, only sometimes surpassed by The Hulk – and Zangief just missing the tallest spot at 7’0!

And I say “was” because 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.

Sonic The Hedgehog 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!

Sonic The Hedgehog 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 Sonic I will be pulling from a handful of different resources, starting with his basic Wiki Fandom page.

Here’s what they share for his bio section:

Sonic the Hedgehog is the titular main protagonist of the Sonic the Hedgehog series and Sega’s mascot. He is an anthropomorphic hedgehog born with the ability to run faster than the speed of sound, hence his name. As his species implies, Sonic can also roll up into a concussive ball, primarily to attack enemies.

Born on Christmas Island, Sonic abandoned his home at an early age to pursue danger and adventures. Becoming a carefree adventurer, he has spent most of his life traveling around the world and far beyond, usually with his best friend, Tails, by his side. He has used his abilities to defend his world and those far beyond from the forces of evil, especially his arch-nemesis, Dr. Eggman, and his empire.

During his many adventures, Sonic has traveled from the ends of the world to the far reaches of space and time, facing countless trials that have tested him to the fullest, earning him many titles, allies, and the scorns of several foes. Well-known for his attitude and somewhat short temper, yet strong sense of justice, compassion, and love for freedom and adventure, Sonic’s countless victories over the villains he has faced and his extraordinary set of abilities both have given him somewhat of a celebrity status, having many fans who yearn for his cool lifestyle. However, he does not care about his image at all, and prefers to live his life his own way.

This tells us a bit about our background information, but we will get a ton more when we actually discuss his powers and abilities.

Here’s how they break that down for us:

Despite not having undergone any known training, Sonic’s years of battles have made him a skilled and powerful fighter. He has defeated giant robots, demons, and god-like beings on his own; gone up against and bested those with far more combat experience; and even beaten individuals who equally match his abilities. It has also been noted that Sonic is steadily growing stronger; during the Time Eater incident, Sonic could beat the Egg Emperor and Perfect Chaos on his own where he previously required additional power to defeat them. Sonic even told Infinite upon holding his own against the latter compared to the previous time they fought that he becomes more powerful every second. It is safe to assume that Sonic is far more powerful than he lets on. His victories over Emerl at the Gizoid’s maximum potential and Perfect Chaos in his base form are prime examples of his true power.

Sonic’s greatest strength is his super speed. He has proven himself to be in a class of his own with his speed, having been credited as “the fastest thing alive” and even the fastest being in the universe. He has the ability to instantly accelerate to the speed of sound and run at speeds that exceed Mach 1, which is at the blistering speed of about 768 mph, and can run backward just as well as he can forwards. Due to such speed, he can scale vertical surfaces and ceilings, run over water, out speed lasers, and even cause the ground to explode and lift off in his wake. This speed also allowed him to restore the time and space erased by the Time Eater during that incident. Even then, Sonic can take his speed even further. By revving up in one place, he can take off at turbo speeds in an instant. He can also envelope himself in a blue energy field that lets him accelerate beyond the sound barrier on both the ground and in midair for a short time, allowing him to not only smash straight through enemies and obstacles like a living projectile, but also fly immense distances through midair. Using certain techniques, he can even momentarily reach the speed of light.

It should make sense why this one is going o be built around running…

If it wasn’t obvious already, of course.

The goals for our Sonic Inspired Workout are:

• Sonic’s Immense Speed
• Sonic’s Super Endurance
• Sonic’s Limitless Stamina

This one is actually going to be built around a slight beginner level, revolving around a Couch to 10K, but you can also start with our Beginner Speedster Workout if you’d like to level up and make your way here with a bit more bodyweight training involved.

Sonic The Hedgehog Inspired Workout Routine

Training Volume:

3-6 days per week

Explanation:

For this one we’re going to be using a Couch To 10K that we used for Kid Flash, combined with some Explosiveness and Speed we’ve shared on a couple other speedsters workouts- and wrapping it up with a bodyweight training schedule you can tack on if you’d like to as well.

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.

Sonic The Hedgehog Inspired Workout: Couch to 10K

Sonic The Hedgehog Inspired Workout: Explosiveness and Speed

I’m going to be giving you four different workouts to implement into your other training that will make your faster and more explosive; something you’ll definitely need if you’re going to try to be like Sonic.  This one is shared by Men’s Journal.

• Hill Sprints
  • Beginner: Complete 3-5 reps. “Remember, this is pure explosiveness, so it should be difficult,” Bradshaw says. You can always increase the time for fewer reps, too. Completely recover between reps. Take about 3-5 minutes in between.
  • Advanced: Complete 5-6 reps, taking 3-5 minutes rest in between each rep
• Interval Runs
  • Beginner:
    – run 50 meters
    – walk/jog 50 meters
    – run 100 meters
    – walk/jog 50 meters
    – run 150 meters
    – walk/jog 50 meters
    – run 200 meters
    – walk/jog 50 meters
    – run 250 meters
    – walk/jog 50 meters
  • Advanced: Complete the same workout above, only go “up and down” the ladder. Once you run 250 meters, work your way back down (200m, 150m, 100m, 50m).
• Fartleks (Swedish for “speed play”) – 15 minute workout:
  • Beginner:– 1-minute run
    – 1-min walk/jog
    – 2-minute run
    – 2-minute walk/jog
    – 3-minute run
    – 2-minute walk/jog
    – 4-minute run
    – 3-minute walk/jog
    – 5-minute run
    – 3-minute walk/jog
  • Advanced: Follow the same workout pattern above—1 minute, 2 minutes, 3 minutes, 4 minutes, and 5 minutes—only with a 2-minute jog for active recovery between each. Once you’ve reached 5 minutes and completed the 2-minute recovery, go back down the ladder and complete 5 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minute.
• Sprints – Short and Long
  • How to do a long-sprint workout: For long sprints that’ll tap into your speed endurance, do 2-3 sessions per week.
    • Beginner: Complete 6-8 sprints of 100 meters at 75%-80% effort. (“This means you can utter a few words, but can’t maintain a conversation,” Bradshaw says.) Recover for 50-60 seconds between reps.
    • Advanced: Complete 8-10 sprints of 100 meters at 80-85% effort. At this intensity, you’re pushing very hard, but not going as fast/hard as you can. Recover for 45 seconds in between reps.
  • How to do a long-sprint workout: For long sprints that’ll tap into your speed endurance, do 2-3 sessions per week.
    • Beginner: Complete 3 sprints of 300 meters at 75% effort. Recover for 3 minutes between sprints.
    • Advanced: Do two sets, each 3 sprints of 300 meters at 75% effort. Recover for 2-3 minutes between sprints, and 5 minutes between sets.

Sonic The Hedgehog Inspired Workout: Bodyweight Training Bonus

Bodyweight/Calisthenics Workout

75 Pull Ups

75 Hanging Leg Raises

100 Dips

100 Lunges

100 Sit Ups

150 Push Ups

150 Air Squats

**These can be broken down into any number of sets/reps that are needed to complete the overall count.**

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