Shao Kahn Workout Routine: Train for Super Strength with a Sledgehammer Workout

Last updated on October 26th, 2022 at 08:01 am

MK11 is releasing in April, so it was only right we have another Mortal Kombat week.

And, with Johnny Cage, Shao Kahn was also requested!

We’ve already seen Scorpion and Sonya Blade, and I’m sure we’ll see more in the future as well.

As I mentioned for Johnny Cage’s workout: with these Mortal Kombat characters we’re going to be seeing mainly martial artists so be prepared to be training MMA as well.

And while that will take precedence in your training, I will also be forming a more typical training style to fit each character as well.

So be ready!

Shao Kahn Stats:

Height: 7’2

Weight: 400 lbs.

Real Name: Shao Kahn

Powers: Yes

Shao Kahn is HUGE.

He’s a behemoth coming in as tall as All Might!

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 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.

Shao Kahn Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like The Hulk 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!

THE SHAO KAHN PORTION:

As I said before, “The Hulk may get something specifically different.”.

So I want to mention something that is really important for those of you who are looking to put on Shao Kahn-like mass.

In order to gain weight you’re going to need to eat over your caloric maintenance level.

You need to eat MORE!

It’s important to also get enough protein daily (which we’ve mentioned), so counting macronutrients also really helps (which you can learn more about in the Nutrition Pillars).

So, EAT like Shao Kahn would!!!

Shao Kahn 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 Shao Khan’s, powers and/or abilities.

His Wiki Fandom page tells us just how powerful he really is:

Shao Kahn is shown to be an immensely powerful being throughout the series. He is able to utilize magic and has superhuman strength and durability. He is also able to charge at the opponent with considerable speed and power. His kombat abilities were demonstrated during the events of Mortal Kombat 3, where he defeated Kung Lao with relative ease. Armed with his Wrath Hammer, Shao Kahn can send opponents flying with one swing. During the events of Armageddon, he was able to smash through Mileena’s magic barrier with his hammer.

We have tons of workouts that are programmed to grow superhuman strength and durability, and even speed and power, but a program to wield a hammer like Shao Kahn’s seems pretty freakin’ awesome.

What do you think?

Here’s some of his hammer moves:

• Wrath Hammer Attack: Shao Kahn summons his Wrath Hammer and smashes his opponent over the head with it, setting them up for a free hit.
• Hammer Dance: Shao Kahn swings his hammer at an alarming rate, causing his foe to fly. He makes nine dancing strikes and one final strike.
• Hammer Swing: Shao Kahn uppercuts the opponent with his hammer, also allowing a possible juggling combo if the move connects.
• Hammer Cut: Kahn sweeps the foe with his hammer.

Just to name a few.

And here’s some hammer finishers:

• Headcrusher: Shao Kahn hammers his opponent into the ground leaving only their lost consciousness.
• Home Run: Shao Kahn uppercuts his opponent into the air, and smashes them to pieces with his hammer as they fall.
• Fore: Shao Kahn hammers his opponent into the ground and then, when they are buried up to their torso, smashes their head off with a golf swing.
• Emperor’s Bash: Shao Kahn boasts out to the crowd then pounds his opponent with his hammer several times, eventually breaking their neck.

He loves his hammer.

So be ready to find some hammer love in this routine.

The Shao Kahn Workout Routine

Training Volume:

3-6 days per week

Explanation:

This routine is a bonus routine that can be added on top of other strength building programs. I’m going to suggest other superhero programming to utilize throughout the week and then you can add the Shao Kahn sledgehammer workout on top of that 3-6 days a week.

I wanted to program a sledgehammer workout but also realize many people won’t have access to one, so I will also be suggesting other great programs for Shao Kahn strength and mass-building.

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 & tradition pyramid training, straight sets, super sets, progressive overload and more.

The Shao Kahn Workout:

Utilize one of the following mass-building character workouts:

Hercules, Maui, or The Witcher

Add in the following hammer circuit (either the beginner or advanced) on top of the programming:

Beginner Sledgehammer Workout

4 Rounds for Time:

A: Right Side Slams x 15
B: Left Side Slams x 15
C: Overhead Slams x 15

Advanced Sledgehammer Workout

After each circuit round, rest 15 seconds. Start with 15 reps for the first circuit and decrease reps for each progressive circuit until you are only performing one rep per exercise.

A: Tomahawks (Right Hand) x 15 to 1
B: Tomahawks (Right Hand) x 15 to 1
C: Double Arm Slams x 15 to 1

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