Workouts
The Galen Marek Workout
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Character Spotlight: Galek Marek
The Galen Marek Workout
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Galen is not particularly bulky, but he also wouldn’t be called slim, either. He sits right in the middle of the body type spectrum, lean yet well-muscled, without much excess body fat to speak of. His body speaks of combat and hardship, without the excess size an indulgent diet might grant him. He’s fast, agile, and incredibly strong for his size (of course, the force helps, here).
We’re going to look at a bodyweight-oriented schedule, as we often do, with an emphasis on some ring work (you can make rings for your pull up bar with some rope and short lengths of PVC). For diet, you want to take a look at Macros and You! for your general numbers, and The Fighter Diet for ideas of good food to shoot for.
Note: This workout is split into four tiers in order to easily plug into the RPG Fitness workout system.
| Required Equipment | |
Pull Up Bar |
Rings |
| Strength Workouts | |||
| Level 1: Beginner |
Level 2: Intermediate |
Level 3: Advanced |
Level 4: Master |
| 3×5-10 Kneeling Pushups 3×5-10 Bodyweight Rows (seated if necessary) 3×5-10 Leaning Wall Pushups 3×5-10 Chair-Assisted Pullups 3×5-10 Bodyweight Squats 3×5-10 Second Front Planks |
5×5-10 Pushups 5×5-10 Bodyweight Rows 5×5-10 Pike Pushups 5×5-10 Pullups 5×5-10 Bodyweight Squats 5×10-20 Second Front Planks 5×5-10 Bicycle Crunches |
5×10-20 Pushups 5×10-20 Bodyweight Rows 5×5-10 Ring Dips 5×5-10 Handstand Pushups 5×5-10 Pullups 5×5-10 Tuck Jumps 5×10-20 Second Front Planks 5×10-20 Second Side Planks 5×10-20 Bicycle Crunches |
5×5-10 One-handed Pushups 5×10-20 Bodyweight Rows 5×10-20 Ring Dips 5×10-20 Handstand Pushups 5×10-20 Ring Muscle-Ups 5×5-10 Tuck Jumps 5×5-10 One-Legged Squats 5×10-20 Second Ring L-Sits 5×20-25 Bicycle Crunches |
| Strength Notes:
As usual, workouts should be performed in a circuit, with the first set of one exercise followed immediately by the first set of the next exercise. Rest 1-3 minutes between each circuit. Repeat until all 5 circuits are done. We’re working total body conditioning here, with an emphasis on endurance, upper body strength, and core muscular control, so we’re better at fighting with weapons, and precisely controlling our body movements. |
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| Cardio Workouts | ||
| Cardio Workout A | Cardio Workout B | Cardio Workout C |
| 20-30 Minutes of Long-Form Cardio
This can be biking, swimming, or running. Mix things up, when you can! Start at a pace that you can handle for the allotted time while still keeping your heart rate up (you should feel sweaty/out of breath/fatigued at the end without feeling like you’re going to die). For swimming you might have to sub in some treading water and/or take some breaks to reach the full time. For running, you can start with just brisk walking. |
4 Minutes Tabata Interval Cardio
This, also, can be running, biking, or swimming. Whichever activity you’re going to be doing, you want to do it AS FAST AS YOU CAN for twenty seconds. Then, rest for ten seconds. Repeat this until you’ve done this interval pattern eight times. It should take exactly four minutes |
Agility Drills:5-20 jumping jacks 5-20 paddle jacks 5-20 mountain climbers 5-20 lunge jumps 3-10 burpees Rest 30-60 seconds. Repeat for a total of 20 minutesStart out with the lower number of reps required, with the higher rest period. Gradually increase the number of reps you do as you get in better shape, and decrease your rest period between circuits. Finally, start seeing how many sets you can cram into those 20 minutes. |
| Cardio Notes:
For any given day, you can substitute a 20-30 minute martial arts training or sparring session in for your regular cardio workout, assuming you’re actually keeping your heart rate elevated the whole time. Our cardio strategy here is to keep your muscles activated through shaking up training methods. Galen needed to be functional in all environments, and dangerous over short distance in addition to being able to keep going through physical trial after trial. We’re trying to build the all around athlete here, and give you the pipes necessary to keep you going through fight after fight. |
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| Schedule: |
| Day 1: Strength Day 2: Cardio A Day 3: Strength Day 4: Cardio B Day 5: Strength Day 6: Cardio C Day 7: Rest |
| Notes:
This is a pretty brutal schedule. When you’re first starting out, feel free to sub in an extra rest day on Day 4 if you’d like. As usual, listen to your body, because it’s better to miss a day of training due to fatigue, than a month and a half due to injury. |
So, that’s it for Galen Marek! Sorry I’m not able to get that video up yet, but I’d rather be able to show you the whole workout than have to skip the leg section and leave it incomplete. Until I get the video done, feel free to stop in at the Fitness subforum and ask any questions you have on the exercises!
You will still be getting a video post tomorrow, don’t worry! Also, I’m going to be doing a bonus video post this weekend for subscribers to the Champions Guild mailing list! I’m looking to start doing some more exclusive mailing list content in the future so if you haven’t joined yet, click here to sign up! It’s free, I’ll never spam you (you just get a once a week summary of posts and some bonus content), and you get two free eBooks, as well! I also do content previews and surveys for new content sometimes so you get all kinds of goodies, and a hand in shaping the site!
Until next time, remember to live boldly, change the world, and continue to be awesome!
Dan “DaRatmastah” Wallace
Pingback: Character Spotlight: Galen Marek, AKA Starkiller | Be a Game Character
Hello! Any suggestion on where to buy the dip rings?
Sure! If you just want to buy them, you can grab them on Amazon here: http://amzn.to/23of22i If you want to save a little money and make your own, you can go buy two lengths of rope and two short pieces of 1 inch PVC pipe at your local hardware store (that’s what I did). Just run two lengths of rope through the two pipes and then tie them to your pull up bar.