Ronin Workout Routine: Train to Become the Masterless Samurai

Last updated on October 2nd, 2021 at 06:11 pm

Ronin is coming.

Which means we need to prepare accordingly.

We’ll be going from Jeremy Renner’s Hawkeye to a full-fledge Ronin in this workout, so be prepared to turn into a total badass.

That’s what it’s going to take to get our revenge on Thanos – so that’s what we’re going to do.

If you don’t know who Ronin is exactly, but are swinging by because you heard about him a bit from Endgame coming out – that’s fine too – we’ll be going over his character, abilities, and more within our research for the workout.

Stay tuned and hang tight.

Ronin Stats:

Height: 6’3

Weight: 230 lbs.

Real Name: Clinton Francis “Clint” Barton

Powers: No

Ronin is right around average male height.

Especially if we’re comparing him to male celebs we’ve seen.

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 Moralesonly 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 is 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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Ronin 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!

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Ronin 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 Ronin’s, powers and/or abilities.

Right off the bat I should just make sure you noticed we’re using Clint Barton (Jeremy Renner’s character, Hawkeye) for this variation of Ronin.  There are others.

Ronin’s Wiki Fandom tells us this about his powers and abilities:

As Hawkeye or Ronin, Clint possesses no superhuman abilities. Although, because of his abilities, Nick Fury’s intel classified him as power level 4.

It goes on to also state his abilities as such:

Master Archer: Barton has trained himself to become a master archer specializing in the use of regular bows, longbows, compound bows, and crossbows with near-perfect accuracy. He is capable of firing multiple arrows at a single target in a few seconds, hitting multiple targets in a few quick strokes, and directly hit small targets in the greatest of distances. Barton has even been known to hit an apple in the center of it. He practices a minimum of two hours per day to keep his skills honed.

Peak Human Sight: Barton possesses extraordinary eyesight. His eyes are more acute than normal humans. His flawless sight allows him to perfectly aim his targets without even looking.

Peak Human Condition: Clint’s bodily functions at the peak-level athlete with exceptional strength, endurance, speed, and stamina.

• Peak Human Strength: Clint’s physical strength are in peak human levels. He demonstrated the strength to pull his 250 lb. bow with ease.
• Peak Human Endurance: Clint exhibits high-level pain and stress tolerance. He continued to function for 42 hours while practicing his archery skills without any sleep.
• Peak Human Reflexes: Although Barton’s reflexes do not border on superhuman level, they are functionally superior to 98% of all normal human beings. Clint was able to coordinate his body enough to dodge multiple arrows from Trickshot, as well as several gunshots.

Master Marksman: Barton is known as the world’s most skillful and accurate archer. His accuracy rival those of Bullseye, as he trained himself to make precise shots from virtually any angle, physical position, or state of motion. Barton was trained in his youth by Trick Shot with throwing blades, balls, bolas, and boomerangs. He now has near-perfect precision with any aimed or thrown weapon. He can hurl objects with extreme speed and accuracy, both in direct aim and complicated rebounds/interactions. He once aimed five shots at the opponents simultaneously.

Expert Acrobat: Barton is an athletic person with natural agility. For this combined with training as an aerialist and acrobat, it makes him capable of doing numerous complex acrobatic maneuvers.

Master Martial Artist: Clint is an excellent martial artist. He was trained in various forms of martial arts by Captain America who known to be one of the world’s greatest hand-to-hand combatant.  On his first mission with Luke Cage’s band of renegade New Avengers, Ronin proved to have come a long way from his old days of rarely ever using his martial arts skills. Throughout the battle against Elektra and The Hand, he demonstrated great skill in his overall martial ability, holding his own against nearly endless hordes of ninjas.This earned him a very respecting compliment from his teammate Iron Fist, one of the world’s most top martial artists. Additionally, Clint once defeated Zaran, Machete, and Batroc at the same time.

Expert Tactician: As shown in his leadership of the West Coast Avengers and the Thunderbolts, Barton is a highly competent strategist, tactician, and field commander.

Cunning Fighter: Hawkeye is shown numerous of times as a smart and clever fighter. Captain America said Hawkeye had once defeated an elder of the universe with luck and quick thinking. He was even able to outwit Bucky Barnes in training by using a joy buzzer on Bucky’s cybernetic arm, though not able to defeat him.

Weapons Proficiency: Although he is not known to use melee weapons, Barton’s incredible reflexes and hand-eye coordination allow him to easily master most weapons. He also received training in swordsmanship during his youth from the original Swordsman, who was considered one of the greatest experts in sword-fighting the world has ever known. Barton is skilled with swords, knives, nunchukus, staffs, and is one of the few people to be able to properly handle Captain America’s shield.

Trilingual: Not only is Hawkeye fluent in English, his mother tongue, but also in Italian and in American sign language.

Okay that’s no joke.

Ronin has one of the longest ability sections we’ve seen to date and it doesn’t even include powers…because he doesn’t have any…

That’s awesome.

Here’s some other fun information they include about how Clint went on to become Ronin in the first place:

After the apparent assassination of Captain America, Iron Man approached Clint about taking up the shield.Barton proved himself to be one of the few who could wield it effectively, and considered taking up the mantle. He and Iron Man encountered the Young Avengers called Patriot and Hawkeye. They convinced him that wearing Steve Rogers’ costume and wielding his shield would be wrong, and he allowed the unregistered young heroes to go free. Later, when Clint learned that Stark had given the shield to “Bucky” Barnes (Cap’s WWII sidekick and the reformed Winter Soldier), he payed this new Captain America a visit to express his disapproval.

Barton revealed himself as the current user of the Ronin guise, joining the New Avengers.

Now I don’t see his reveal going quite this way in Endgame, but I’m super excited for his new awesome hair…

Know what I’m sayin’?

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The Ronin Workout Routine

Training Volume:

5+ days per week

Explanation:

We’re training to be in peak human condition. Not just strong, not just training our stamina, speed and endurance, not just a mixed martial artist, not just an acrobat….all of it. So we’re going to need to find a way to mix it all together and train like a Super Human.

3 days per week we’ll be training with weights and supersets to get strong while working on muscle endurance.

2-3 days a week we’ll also be doing bodyweight training and cardio.

On top of this it’ll be your job to train in both mixed martial arts and parkour. I will provide training links for you to utilize and explain how to incorporate the addition.

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Ronin Workout Weight Training Day One: “Push” Day

Warm Up:

High Intensity Interval Training for 20-30 minutes

Sprint for 1 min (5.5-10+mph)

Walk for 1 min (2.5-3.3 mph)

Workout:

Superset One:

A. DB Incline Bench Press

4×12

B. DB Chest Flys

4×12

C. Hex Press

4×12

D. DB Standing Incline Chest Flys

4×12

Superset Two:

A. Arnold Press

4×12

B. Upright Row w/ Barbell

4×12

C. Front Raises with Metal Plate

4×12

D. Lateral Raises w/ DB

4×12 each arm

Superset Three:

A. Push Ups

4×25

B. Dips

4×20

C. Knee Raises

4×15

D. Pull Ups

4×10

Ronin Workout Bodyweight and Cardio

Do the following circuit and time yourself.

Look to improve on this time gradually.

As a bonus feel free to use a Weighted Vest from 14 lbs for female and 20 lbs for male.

• 1 mile Run
• 100 Pull-Ups
• 200 Push-Ups
• 300 Air Squats
• 1 mile Run

As another bonus, work on your parkour on this day as well.

Ronin Workout Weight Training Day Two: “Pull” Day

Warm Up:

High Intensity Interval Training for 20-30 minutes

Sprint for 1 min (5.5-10+mph)

Walk for 1 min (2.5-3.3 mph)

Workout:

Superset One:

A. Lateral Pulldown Wide Grip

4×12

B. Lateral Pulldown Close Grip

4×12

C. DB Hammer Curls

4×12 each arm

Superset Two:

A. Wide Grip Cable Rows

4×12

B. EZ Bar Curls

4×12

C. Wide Grip Pull Ups

4×6

Superset Three:

A. Barbell Deadlift

4×12

B. Barbell Bent Over Rows

4×12

Superset Four:

A. Push Ups

4×25

B. Dips

4×20

C. Knee Raises

4×15

D. Pull Ups

4×10

Ronin Workout Bodyweight and Cardio

Do the following circuit and time yourself.

Look to improve on this time gradually.

As a bonus feel free to use a Weighted Vest from 14 lbs for female and 20 lbs for male.

• 1 mile Run
• 100 Pull-Ups
• 200 Push-Ups
• 300 Air Squats
• 1 mile Run

As another bonus, work on your parkour on this day as well.

Ronin Workout Weight Training Day Three: “Leg” Day

Warm Up:

High Intensity Interval Training for 20-30 minutes

Sprint for 1 min (5.5-10+mph)

Walk for 1 min (2.5-3.3 mph)

Workout:

Superset One:

A. Goblet or Landmine Squats

4×12

B. Weighted Lunges

4×12 each leg

C. Glute Bridges

4×12

D. Mountain Climbers

4×12

Superset Two:

A. Leg Press

4×12

B. Calf Raise on Leg Press Machine

4×12

Superset Three:

A. Straight Leg DB Deadlift

4×12

B. Box Jump

4×12

Superset Four:

A. Bulgarian Split Squat

4×12 each leg

B. Jump Squats

4×12

Ronin Workout Bodyweight and Cardio

Do the following circuit and time yourself.

Look to improve on this time gradually.

As a bonus feel free to use a Weighted Vest from 14 lbs for female and 20 lbs for male.

• 1 mile Run
• 100 Pull-Ups
• 200 Push-Ups
• 300 Air Squats
• 1 mile Run

As another bonus, work on your parkour on this day as well.

Ronan Mixed Martial Arts and More Parkour

Choose a mixed martial arts program below and mix it in certain days:

Check out MMA programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.

For some Thai Boxing fun check out Anna Diop’s routine.

For Parkour I worked with Felix on this one: Nightrunner workout.

You should focus mainly on the portions that involve direct mixed martial arts coaching as the body weight training and weights here are going to already be a ton of training.  Focus in on the actual mixed martial arts training, the swordsmanship, the boxing, etc. and do your best to fit it in where you can.

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