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Dan “DaRatmastah” Wallace

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The Jill Valentine Workout

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Jill’s defining characteristics are most definitely tenacity, resiliency, and self-sufficiency.  She’s strong enough to be able to handle herself in the event of a bio-weapons event, and she’s got the chutzpah to keep herself going the whole time.  Though not superhumanly strong (with the exception of when she was under the mind control and performance boosting drug, P30), she’s still strong enough to hold her own against any other person in hand to hand combat, which is quite impressive given her smaller stature.

For Jill, we’re going to look at an endurance-heavy, bodyweight-style workout, inspired partially by her Delta Force training origins.  We want to get strong, but remain slim and maneuverable.  We also want the ability to just go, for a long, long time, so we’re going to dip a bit more into long-form cardio and high rep counts than we typically do.  For diet, as usual, we want to follow the guidelines laid out in Macros and You, along with some of the food recommendations from The Fighter Diet.

Required Equipment:

Pull up bar

Strength Workouts

Level 1 (beginner):

3×3-5 Kneeling push ups
3×3-5 Chair-assisted pull ups
3×3-5 Bodyweight squats
3×3-5 Crunches
3×5-10 Second planks

Level 2 (intermediate):

5×3-10 Push ups
5×3-10 Pull ups
5×3-10 Pike push ups
5×3-10 Bodyweight squats
5×7-15 Crunches
5×10-20 Second planks

Level 3 (advanced):

5×10-15 Push ups
5×10-15 Pull ups
5×10-15 Pike push ups
5×10-15 Bodyweight squats
5×20-25 Crunches
5×5-10 Leg lifts
5×25-30 Second planks

Level 4 (S.T.A.R.S Agent):

5×20-25 Push ups
5×15-20 Pull ups
5×5-10 Handstand push ups
5×5-10 Pistol squats
5×20-25 Russian twists
5×5-10 Dragon flags
5×25-30 Second planks

Strength Workout Notes:

So, the great thing about this workout is that you can do it basically anywhere (with the exception of the pull ups).  Very minimal equipment.  This workout is going to build a lot of muscular endurance, and a good amount of strength (though nothing like what Chris Redfield would hit in terms of power…but that’s okay, Jill can run circles around him all day long).  We do a lot of core work to enhance bodily control when climbing, fighting hand to hand, and bracing ourselves for firearms.  Not too much leg work, just enough to keep us strong, mostly because there’s going to be a lot of leg work in the cardio workouts.

Cardio Workouts

Level 1 (beginner):

30 minute walk/run (walk at a brisk pace, gradually work in more running until you’re running the whole time)

Level 2 (intermediate):

30 minute run
5×21 foot sprints (rest for 30 seconds between each sprint

Level 3 (advanced):

45 minute run
7×21 foot sprints (rest for 30 seconds between each sprint

Level 4 (S.T.A.R.S Agent):

60 minute run
10×21 foot sprints (rest for 30 seconds between each sprint

Cardio Notes:

Simple, straightforward.  We’re going to be running a lot.  If you’ve got really bad joints or something else inhibiting you from running, an equivalent time riding a bike at a good clip, or half the time swimming, can be substituted in.  The sprints are measured for what’s known in police training as the minimum safe distance against an armed attacker.  We’re going to assume Jill wants to be able to close the distance if she finds herself without a firearm, before bio-weapons or umbrella agents can utilize ranged weaponry against her.

Schedule:

Day 1: Strength
Day 2: Cardio
Day 3: Rest
Day 4: Strength
Day 5: Cardio
Day 6: Strength
Day 7: Rest

Schedule Notes:

Feel free to swap in an extra rest day when you’re first starting out.  We work strength a bit more than our cardio because we want to give our joints more time to recover between runs (running can be kind of tough on your body at first).

That’s it for today!  I hope you enjoyed our time with Jill Valentine!  Tune in tomorrow for our video of the week.  Also, the newsletter goes out tomorrow night, so make sure you’ve joined up so you can keep abreast of all that’s going on with the blog.  Live boldly, change the world, be awesome.

Dan “DaRatmastah” Wallace

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Character Spotlight: Jill Valentine

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Name: Jill Valentine

Game(s): Resident Evil series

Archetype: Rogue

Class: Sniper

Skills/Attributes:

  • Skilled hand to hand combatant.
  • Extremely high accuracy with firearms.
  • Exceptionally calm under pressure.
  • Strong willed.
  • Loyal.
  • Immunity to all t-Virus derivatives.

Overview:

Jill Valentine is one of the most well-known female characters in gaming.  She’s right up there with Lara Croft and Samus Aran as far as strong female gaming leads are concerned, and we know we’re a fan of strong female leads here at BaGC!

Jill is an accomplished, senior ranking member of S.T.A.R.S.  Expertly skilled in firearms, hand to hand combat, team management, and combat tactics, she’s a formidable foe, either alone, or as part of a team.  She’s incredibly cool under pressure, even when facing foes that would send most normal people running (while screaming and babbling incoherently).  Beyond this, she’s also extremely resilient, both physically and mentally, able to survive infection with the t-Virus as well as brainwashing and mind control attempts.  Long story short, this lady is one tough cookie, make no mistake.  Let’s take a look at her primary skills, eh?

Fight like a S.T.A.R.

(Yes, I know the acronym doesn’t really work here.  Just go with it)

So, Jill’s combat style is obviously not without its creative flourishes (repeat after me:  flips are not a practical combat move), HOWEVER, she also uses some very straight-forward, military-style hand to hand techniques.  Now, normally I’d say go learn Krav Maga and call it a day, however, Jill…Jilly deserves something a bit more special than that.

http://www.bragg.army.mil/18abc/FBCS/Documents/Basic%20Combatives%20Course%20(Level%20I)%20Handbook.pdf

http://www.bragg.army.mil/18abc/FBCS/Documents/Tactical%20Combatives%20Course%20(Level%20II)%20Handbook.pdf

BAM!  Ladies and gentlemen, those are the official manuals for US Army Combatives Level 1 and 2.  Jill was ex-Delta Force, so where better to pick up her combat style than from the US Army itself?  Besides basic maneuvers, the manuals also walk you through different styles and encounters to use them in in the second manual.  Of course, no training is complete without some application practice, so grab a willing buddy and work through the books with them!  Remember to wear good mitts and headgear if you’re sparring (no need to injure one another in training, save that for the zombies!)

Building the Sniper

Now, Jill uses her Beretta handgun more than any other weapon in the games, but she’s well-versed in many different types of weaponry, as well.  Her accuracy with a rifle is particularly impressive, and part of what places her solidly in the Sniper class.  How do we build this accuracy?  Well, step one is obviously practice.  I’d really suggest (as I have before), that you find a local gun range, and head on over and see what classes they offer on the basics of firearms.  Despite the kind of intimidating impression you may get about gun ranges (if you’ve never been to one before), firearms enthusiasts love introducing other people to the hobby, and are usually quite happy to help someone learn more about them.

Then, once you get familiar, you can look into different drills to practice.  Here’s a few good ones I found on Youtube:

https://www.youtube.com/watch?v=N9kvLPBhDdk

Basic AR15 rifle drills.  Good stuff here about switching targets, and other tactical maneuvers.  Check out the other stuff on this channel, too.

https://www.youtube.com/watch?v=oM0oEiisTTs

Basic pistol drills.  Video quality isn’t amazing, but the drills are solid.  Also a channel worth checking out.

https://www.youtube.com/watch?v=q5sl0YbzKtc

Excellent video on basics of marksmanship from the Army perspective.  Really cool stuff.

So yeah, hopefully that’s enough to get you started on a couple of common weapon types.  Again, there’s nothing like having a real-life instructor (much like other martial arts), so get involved with a local group of firearm enthusiasts if this facet of Jill Valentine interests you!

Tougher than the t-Virus

Jill possesses mental toughness several levels of magnitude higher than most normal people.  In addition to seeing horrors most of us only get in our darkest nightmares, she’s also gone through partners and teammates dying (sometimes right in front of her), multiple assaults, and even drug-induced mind control.  Through all of this, Jill still comes out swinging, fighting off whatever gets in her way.

This kind of toughness is a difficult thing to teach.  I wish I could say, “Hey, go start doing this thing…” and give you that kind of mental fortitude.  Unfortunately, the kind of mental toughness we’re discussing here can only be built through time, and hardship.  Keep in mind, in life, sometimes hardship sucks.  However, in the right amounts, it can temper, and strengthen you.

Exercise is actually a good way of self-inflicting some “healthy hardship.”  It allows you to learn your limits, push them, and exceed them.  Additionally, you’re typically the main driving force behind exercising…gaining the mental determination to push yourself onward, even if you don’t feel like it sometimes, will inherently build discipline, and mental strength.  (protip: find yourself feeling run down before a workout?  Check out the Personal Power Ups post for some ideas!)

Mental endurance and physical endurance can often go hand in hand.  If you’ve ever known anyone who’s career military, you’ll know exactly what I’m talking about.  The military doesn’t necessarily care how many pounds you can put up over your head – they’re much more interested in how long you can keep yourself going without stopping, and how many times you can get back up after being knocked down.  If you don’t feel like joining the military, you can still get involved in extremely physically demanding activities.  Mud runs, half-marathons, and even triathlons are all designed to push you beyond the limits that you normally would set for yourself.  We’re going to address this a bit more in the Jill Valentine workout on Friday, but suffice it to say that developing a regular workout regimen can be one of the most straightforward ways of building that mental fortitude.

 

That’s it for today.  Friday we’ve got the Jill Valentine workout, so make sure to check back then!  As always, live boldly, change the world, and continue to be awesome!

Dan “DaRatmastah” Wallace

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Benefits:

  • Two FREE eBooks.
  • Exclusive early post previews
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  • Extra Workouts
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