The Sam Fisher Workout

Sam Fisher Quick Navigation Links:
Character Breakdown: Sam Fisher
The Sam Fisher Workout
The Skills of Sam Fisher
The Mind of Sam Fisher

Sam Fisher is similar to Ezio Auditore in many ways. Strong power to weight ratio.  Relatively light build.  Lots of acrobatics and/or athletic skills.  Oh, they also both kill a buttload of people.  But Sam spends less time performing cardiovascular activities(running freaking everywhere), and more time in anaerobic endurance-style positions(concentric holds, crouching everywhere, etc.)  As such we’re going to focus a bit more on muscular endurance, as well as upper body strength.

I would recommend the Fighter Diet to go with this workout, so you stay nice and svelte for fitting into tight crawlspaces and hauling yourself through air ducts.  As always, make sure you get plenty of rest and hydrate well.

Also, make sure you always warm up before exercising!  I did a video tutorial on how to warm up properly, so check it out!

Note: This workout is split up into four levels to easily plug into the RPG Fitness leveling system!

Equipment Needed:
Chinup Bar
2 Chairs
Towel
Sturdy Backpack(I use this army surplus bag[referral link])
Sand Weights/Heavy Books(you can learn how I make my sand weights in the Kratos workout)

Cardio:
Level 1(beginner):
Walk at a brisk pace for thirty minutes.  Shoot for two miles traveled by the time you’re done.

Level 2(intermediate):
Begin working jogging intervals into your running.  Run for two minutes, walk for eight, repeat until you fill your half hour.

Level 3(expert):
Run at a good clip for thirty minutes.  Shoot for sub-eight minute miles.

Level 4(splinter cell): 
Five miles of running, at a sub-seven minute pace.  Finish with as many hill sprints as you can muster.

Strength:
Level 1(beginner):
3×10 Pullups(palm facing away) Chair assisted if necessary.
3×10 Chair dips
3×10 Kneeling pushups
3×10 Bodyweight squats
3×15 Seconds wall sits(put your back against the wall and sit like you’re sitting in a chair with your knees at a 90 degree angle bend, hold it)
3×15 Seconds Planks
3×15 Seconds Kneeling half-pushup holds(go down halfway and hold it)
3×5 Seconds clenched pullup holds(Go to the “top” position of a pullup and hold it)

Level 2(intermediate):
3×10 Pullups(palm facing away)
3×10 Chair dips with 5/10/15 lb weighted backpack(work your way up in weight)
3×10 Pushups
3×10 Tuck jumps(squat down, jump as high as you can and pull your knees to your chest)
3×30 Seconds wall sits(put your back against the wall and sit like you’re sitting in a chair with your knees at a 90 degree angle bend, hold it)
3×30 Seconds Planks
3×20 Seconds half-pushup holds(go down halfway and hold it)
3×10 Seconds clenched pullup holds(Go to the “top” position of a pullup and hold it)
Level 3(expert):
5×15 Pullups(palm facing away)
5×15 Chair dips with 5/10/15 lb weighted backpack(work your way up in weight)
5×15 Pushups
5×15 Tuck jumps(squat down, jump as high as you can and pull your knees to your chest)
5×45 Seconds wall sits(put your back against the wall and sit like you’re sitting in a chair with your knees at a 90 degree angle bend, hold it)
5×45 Seconds Planks
5×30 Seconds half-pushup holds(go down halfway and hold it)
5×15 Seconds clenched pullup holds(Go to the “top” position of a pullup and hold it)
Level 4(splinter cell): 
5×15 Pullups(palm facing away) with 5/10/15 lb weighted backpack(work your way up in weight)
3×10 Towel pullups(hang a towel over your chinup bar, grab onto each end with either hand, do pullups)
5×15 Chair dips with 20/25/30 lb weighted backpack(work your way up in weight)
5×15 Pushups with 10/15/20 lb weighted backpack(work your way up in weight)
5×15 Tuck jumps(squat down, jump as high as you can and pull your knees to your chest)
5×60 Seconds wall sits(put your back against the wall and sit like you’re sitting in a chair with your knees at a 90 degree angle bend, hold it)
5×60 Seconds Planks with 20 lb backpack
5×60 Seconds half-pushup holds(go down halfway and hold it) with 20 lb backpack
5×15 Seconds clenched pullup holds(Go to the “top” position of a pullup and hold it)
5×15 Seconds clenched towel pullup holds.

Schedule:

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

So that’s it, our fitness guide for a badass covert splinter cell agent.  Next post we’ll be taking a look at the skills and combat style of Sam Fisher.  Until then, make sure to follow me on Twitter,  like the blog page on Facebook, hit up the Tumblr, and continue to be awesome!

Dan “DaRatmastah” Wallace

 

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9 thoughts on “The Sam Fisher Workout

  1. Pingback: Character Breakdown: Sam Fisher » Be a Game Character

    • DaRatmastah says:

      Wow, I never noticed I forgot to put a schedule in on this one! Updated the post, it should have one now. (you may have to refresh the page)

  2. Dan says:

    Great site! So what’s the progression for this? When would you suggesting going from Level 1 to level 2 cardio, is what I mean.
    Just when we feel comfortable or is there a guideline time to shoot for?

    Cheers
    -D

    • DaRatmastah says:

      Yeah, I mean generally, just start working in some running as you feel comfortable to move from level 1 to level 2. You can start out with maybe 1 minute running, and then four minutes walking, and alternate that until you fill the 30 minute time slot, or even 1 minute running and 8-9 minutes walking. Just gradually increase the running:walking ration until you’re running for the full half hour. Good question, thanks for reading!

  3. Pingback: The Aiden Pearce Workout | Be a Game Character

  4. Pingback: The Mind of Sam Fisher | Be a Game Character

  5. Pingback: The Skills of Sam Fisher | Be a Game Character

  6. Hector Santiago says:

    I ran Into this by accident. Second to the fact that I’m a huge splinter cell fan. And this workout hits the spot, but I think you forgot to add the pistol squat(single leg squat). He preformed an immense amount of repetitions in one of the books. But hey thanks for the imitative in this.

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