Last updated on November 2nd, 2022 at 09:54 am
Are you ready for another Coach Derek custom masterpiece?
Well, if not, get ready.
Not only was this one specifically requested to be place on the site, but it was written by Coach Derek himself.
If you missed his other workouts like Daredevil, Deathstroke, Moon Knight and even work on the Anna Diop routine, well then you can check it out.
He also has multiple informative articles on the site as well, and TWO custom mixed martial arts paths within The Academy.
But now let’s talk more about Sagat.
Coach Derek says this:
Sagat.
You know the name. In Street fighter he is “ The Emperor of Muay Thai”, known for his incredible power and viscous uppercut. He is the last level boss and to defeat him gets you the title of Strongest Street fighter in the world.
Did you know he is based off a real life phenom named Sagat Petchyindee?
Well, if you didn’t, we’re going to be talking about it a lot more in Sagat’s workout routine research segment.
But first let’s take a look at his stats.
Sagat Stats:
Height: 7’5
Weight: 216 lbs.
Real Name: Sagat
Powers: No
Sagat is huge.
Like Ronan tall. Actually the same exact height as him.
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.
Grab The Unofficial Street Fighter Workout Booklet and Unleash Your Inner Fighter!
Sagat 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!
THE SAGAT PORTION:
As I said before, “Hellboy may get something specifically different.”.
Well, I want to mention something that is really important for those of you who are looking to put on Sagat-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 macro-nutrients also really helps (which you can learn more about in the Nutrition Pillars).
So, EAT like Sagat would!!!
Sagat 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 Sagat’s, powers and/or abilities.
But first I want to share with you the rest of what Coach Derek has to say.
Here’s a snippet from Sagat Petchyinee’s Wiki page:
Sagat Petchyindee is a Thai former professional boxer, Muay Thai fighter, actor and trainer who is considered[one of the greatest Muay Thai fighters of all time and was a 3 time Lumpinee Champion, 3 time Rajadammern Champion and Muay Thai and Kickboxing World Champion. Since retiring he works as a kickboxing trainer.
His record is 317 kickboxing fights, 266 wins, 40 losses and 11 draws. 151 victories by KO. 14 professional boxing fights with 12 victories (8 KO) and two defeats in boxing. Boxing titles: IBC champion, WBC Asian Boxing Council champion, OPBF champion.
And here’s a bit more about him from Coach Derek:
How good was real-life Sagat? Damn good.
He was known mostly for his knock out power, and his ability to break through tight guards with cutting elbows. He also had successful international boxing experience as well, possessed slick footwork, was incredibly evasive, and by blending the art of punching to his Muay Thai it made him tremendously dangerous. He would go on to have an enormous impact in MMA, as Tristar Gym head coach Firas Zahabi was one of the first accepted foreigners at Sagat’s camp . Many of his techniques would be executed by GSP and Rory MacDonald.
So that’s what we’re working with here…
This is the big belief of the character, although Capcom has yet to officially confirm. Which means I will be also adding a slight background for the actual character as well.
Repeating a bit of what Coach Derek has already shared on Sagat’s character, his Wiki tells us:
Since a young age, Sagat had an affinity for fighting, but constant brawls on the streets as a child left his right eye with significant injuries that soon made it a weak point. Realizing that learning on the streets was not the way for him to learn fighting, he soon took up the martial art of Muay Thai to discipline himself and grow strong. As he grew up and picked himself back up from a struggle of defeats in his early career, his size eventually became his advantage, and by the age of 15 he was able to fight his way to the top as a worthy champion in the world of Muay Thai.
Sagat gained his title of “The Emperor of Muay Thai” after defeating Nuakan, a powerful fighter that was also considered an emperor of Muay Thai. Adon witnessed their battle and asked Sagat to take him as his student.
Do you think you have what it takes to train like this champion?
Get ready.
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The Sagat Workout Routine
Training Volume:
5 days per week
Explanation:
Coach Derek programs you 5 days of training to become like Sagat. He provides information on scaling up to advanced levels, and more.
Want To Upgrade This Workout?
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Sagat Workout Day 1
Daily Thai Routine
30 minutes running or skipping rope
10 Minutes dynamic stretching
3 to 4 – 3 minute rounds of Shadowboxing . during breaks of rounds do 10-20 knuckle pushups or crunches
15 Minutes straight or 4 to 5 3 minute rounds of Heavy Bag Work , Use Kicks, Punches, Knees, Elbows, and other various Thai Techniques at full strength
15 Minutes Pad work
15 minutes Clinch Training
50 Kicks Per Leg on Heavy Bag , 100 Knees on Bag
50-100 crunches and 100 pushups
Cool down stretch
ADVANCED LEVEL:
Repeat circuit in afternoon or evening
Sagat Workout Day 2
Total Body Circuit
Warm up:
100 Uppercuts each arm , 50 kicks each leg
4 Sets, Do 12 to 15 reps per set
Squat & Press
Dumbbell Lunges
Pushups
Standing Dumbbell rows
Bicep Curls
Tricep extensions
1 Arm Dumbbell Swings
Incline Prone Dumbbell Y’s
Deadlift
Power Clean
Squats
Finisher:
30 minutes of Bike, Jump rope, Treadmill, or Elliptical
Abs
4 sets . 25 reps each exercise
Cable or light dumbbell wood chops
Weighted decline bench sit ups
Hanging leg raises
Bicycle Crunches
Sagat Workout Day 3
30 minutes running or skipping rope
10 Minutes dynamic stretching
3 to 4 – 3 minute rounds of Shadowboxing. During breaks of rounds do 10-20 knuckle push ups or crunches
15 Minutes straight or 4 to 5 3 minute rounds of Heavy Bag Work , Use Kicks, Punches, Knees, Elbows, and other various Thai Techniques at full strength
15 Minutes Pad work
15 minutes Clinch Training
50 Kicks Per Leg on Heavy Bag , 100 Knees on Bag
50-100 crunches and 100 push ups
Cool down stretch
ADVANCED LEVEL:
Repeat circuit in afternoon or evening
Sagat Workout Day 4: Explosive Power
Sagat Petchyindee was known as a knock out artist.
Here’s what’s needed to develop the fast twitch muscle fibers used for knockout power.
Warm up:
100 Uppercuts each arm , 50 kicks each leg
Deadlifts (heavy): 3 to 4 sets of 3- 5 reps rest 3 to 4 minutes
Box Jumps: 5 sets of 6 , rest 1 to 2 minutes
Jump rope for 5 minutes
Bench Press (heavy) : 3 to 4 Sets of 5 to 6 reps rest 3 to 4 minutes
Plyo Push Ups : 4 sets of 8 to 10 reps , rest 2 Minutes
Jump rope for 5 Minutes
Kettlebell or Dumbbell Jump squats : 3 to 4 sets of 4 to 5 Reps. Rest 2 minutes
Explosive pull up : 3 to 4 Sets of 6 to 8 reps , rest 2 Minutes
Jump rope for 5 Minutes
Rotational Medicine ball throws : 3 sets of 6 to 8 reps
Sagat Workout Day 5
30 minutes running or skipping rope
10 Minutes dynamic stretching
3 to 4 – 3 minute rounds of Shadowboxing . during breaks of rounds do 10-20 knuckle pushups or crunches
15 Minutes straight or 4 to 5 3 minute rounds of Heavy Bag Work , Use Kicks, Punches, Knees, Elbows, and other various Thai Techniques at full strength
15 Minutes Pad work
15 minutes Clinch Training
50 Kicks Per Leg on Heavy Bag , 100 Knees on Bag
50-100 crunches and 100 pushups
Cool down stretch
ADVANCED LEVEL:
Repeat circuit in afternoon or evening
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