Last updated on January 30th, 2023 at 05:53 am
We recently decided to start expanding on our Literary Hero Workouts, which haven’t gotten nearly enough attention.
We had a handful of great characters that did really well among The SHJ Army and then a couple of our other databases took over the request forms.
But, in an attempt to even the playing field out a bit I plan on adding a new Literary Hero Workout each week to help give you guys some more ideas and have the characters continue flooding in.
Last week we had our Percy Jackson Inspired Workout which really took over for the week and had a ton of members super excited to get into a new workout.
The Hound Stats:
Real Name: Sandor Clegane
Height: N/A (Rory McCann = 6’6)
Weight: N/A
Book: Game of Thrones (A Song Of Ice And Fire)
Powers: Yes
The Hound would definitely make it into our category of behemoths, but we don’t technically have a specific height and weight to give him.
Though I did make sure to include the height of Rory McCann who portrays him in Game of Thrones.
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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The Hound 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.
Take The Free Workout Placement Quiz and find the best free workout for you.
The Hound 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 The Hound, Sandor Clegane, I’ll be pulling right from his Wiki Fandom page which starts us out with a decent amount of background information here:
Sandor Clegane (also known as The Hound) is a major character in the book series A Song of Ice and Fire and its TV adaptation, Game of Thrones. A dishevelled and barbaric warrior, Clegane has a deep disillusionment to the world and the idea of honour and knighthood, thus he has seemingly abandoned a moral compass. However, his care for the Stark girls, Sansa and Arya as well as joining the Brotherhood Without Banners shows he is willing to redeem himself.
He is a member of House Clegane. He is the younger brother of the current head, Ser Gregor Clegane. He is nicknamed “The Hound” for his savage nature and unquestioning obedience to his masters and for the three dogs featured in his family’s crest. He is considered one of the most dangerous fighters in Westeros, though he frequently drinks himself into stupors. As a child, Sandor received gruesome facial burns when Gregor shoved his face into a brazier. He came to loathe fire, his brother, and the hypocrisy of knighthood in general.
His fate is unknown in the books after Arya left him to die but his appearance in Season 6 and 7 hints at what to come. In the TV adaptation, he is portrayed by Rory McCann.
Sandor is very fond of his big black stallion Stranger, a very dangerous and wild animal, full of rage, who behaves quietly only in his master’s presence. He is named after the death aspect of the Seven-Faced God.
We can already see that we’ll be training around an extremely strong character as they make mention to the fact that he is “considered one of the most dangerous fighters in Westeros”, and we’ll also be factoring in the fact that he is humongous, with tons of strength to go with it.
When we make our way down to his abilities section we learn even more.
This is how they break it down for us:
The Hound was one of the most renowned fighters in the Seven Kingdoms of his time. He was known for his large size, great strength and skill with the sword. According to Jaime Lannister, Sandor was deceptively fast, much more so than a man of his size should have been. The Hound was an extremely skilled warrior, and was the only man alive truly brave enough to stand up to his older brother, the Mountain. That said, Sandor was also one of the few people who could match the Mountain for strength and skill, shown during a significantly brutal duel between the two. However, in this duel, it is unclear who was better than who, as the Hound was not trying to kill his brother, despite the fact that he had every single reason to do so. However, when the Hound fought to kill, he was almost unstoppable, able to combat with around three opponents at once and defeat Beric Dondarrion. In the television series he could fight on reasonably even footing with Brienne of Tarth, who’s stronger than she is in the original novel series.
Two key things I want to focus on from this section are The Hound’s strength and speed.
They make note of Jaimie Lannister talking about how fast The Hound is even being as huge as he is, and then they also move on to discuss the fact that The Hound even matches up to The Mountain in strength and skill.
We’ve had The Mountain’s Workout here at SHJ, that one build specifically off of Hafþór Júlíus Björnsson’s training style, but for this one we’ll be building our workout specifically off of what we know of The Hound.
The goals for The Hound Inspired Workout are going to be:
- The Hound’s Immense Strength and Speed
- The Hound’s Massive Size (Overall Mass Gain)
- The Hound’s Fighter Endurance and Nimbleness
We won’t be tacking on too much endurance work, but we do want to make note of it.
This one will be more-so build around mass and strength, following a high volume five day split that is built around a training style we’ve seen from some other real life behemoths we’ve researched here at SHJ.
It will be fairly easy to scale down, but could also be a bit daunting for beginners – so if you are one I would recommend potentially starting with our Beginner Behemoth Workout or even one of our other Beginner Workouts and then working your way up to this one.
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The Hound Workout Routine
Training Volume:
5 days per week
Explanation:
For this one the goal is mass and strength with secondary goals of endurance and nimbleness so we’ll be training with 5 days a week of high volume weight training and then tacking on some light endurance work as well to make sure we still get in dueling shape.
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.
The Hound Workout: Sample Schedule
Monday: Sandor Chest Day
Tuesday: Sandor Leg Day
Wednesday: Sandor Arm Day
Thursday: Sandor Shoulder Day
Friday: Sandor Back Day
Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work
Sunday: Rest Day
The Hound Workout: Sandor Chest Day
Warm Up:
30-60 Minutes of Varied Cardio
Walk/Run/Elliptical/Bike/Stair Master/Row
(Can be done before or after your workout. Warm up 10-15 minute if you plan on doing the bulk of your cardio post workout.)
Workout:
Bench Press
4×6, 8, 10, 12 [RPT]
Incline Dumbbell Bench Press
3×12, 10, 8
Cable Chest Flys
3×10
Weighted Dips
3×10
Weighted Cable Crunches
3×20-30
The Hound Workout: Sandor Leg Day
Warm Up:
30-60 Minutes of Varied Cardio
Walk/Run/Elliptical/Bike/Stair Master/Row
(Can be done before or after your workout. Warm up 10-15 minute if you plan on doing the bulk of your cardio post workout.)
Workout:
Back Squat
4×6, 8, 10, 12 [RPT]
Leg Press
3×12, 10, 8
Calf Raise on Leg Press
3×10
Hamstring Curls
3×10
Hanging Leg Raises
3×20-30
The Hound Workout: Sandor Arm Day
Warm Up:
30-60 Minutes of Varied Cardio
Walk/Run/Elliptical/Bike/Stair Master/Row
(Can be done before or after your workout. Warm up 10-15 minute if you plan on doing the bulk of your cardio post workout.)
Workout:
Preacher Curls
3×12, 10, 8
Seated Overhead Press
3×12, 10, 8
Alternating Dumbbell Curls
3×10 each arm
Cable Tricep Pushdowns
3×10
EZ Bar 21s
3×21
Cable Tricep Kickbacks
3×10 each arm
The Hound Workout: Sandor Shoulder Day
Warm Up:
30-60 Minutes of Varied Cardio
Walk/Run/Elliptical/Bike/Stair Master/Row
(Can be done before or after your workout. Warm up 10-15 minute if you plan on doing the bulk of your cardio post workout.)
Workout:
Overhead Press
4×6, 8, 10, 12 [RPT]
Barbell Shrugs
3×15, 12, 10
DB Front Raises
3×10
Hang Cleans
3×10
Hanging Knee Raises
3×20-30
The Hound Workout: Sandor Back Day
Warm Up:
30-60 Minutes of Varied Cardio
Walk/Run/Elliptical/Bike/Stair Master/Row
(Can be done before or after your workout. Warm up 10-15 minute if you plan on doing the bulk of your cardio post workout.)
Workout:
Deadlift
4×6, 8, 10, 12 [RPT]
Barbell Rows
3×12, 10, 8
Wide Grip Pulldowns
3×10
Weighted Chin Ups
3×10
Weighted Sit Ups
3×20-30
The Hound Workout: Optional Endurance Work
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
The Hound Workout: Optional Additional 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
Join The Ultimate Fitness X Fandom Membership.
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