The Zeratul Workout

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Video Walkthrough:

Just a brief reminder before we dive in, How to Be a Game Character is on sale for $10 through tomorrow!  Grab it while the deal’s still live!

Like we stated before, Zeratul is a mostly melee-oriented fighter who utilizes both stealthy and head-on style attacks.  As such, we want to build a body that’s strong, agile, and adaptable.  We won’t be looking to get HUGE, but we will want to get STRONG.  Remember, part of getting faster is getting your muscles strong enough to move at speed, so don’t shy away from the strength drills!

For diet recommendations, I’d recommend picking up The Care and Feeding of You.  Barring that, you can also check out Macros and You! and The Fighter Diet.  Remember, size has as much to do with how you eat as it does with what you lift (more, actually!)

As usual, make sure you Warm Up before each workout, and Cool Down afterwards.

That’s enough talking, let’s get to the workout!

Note: This workout, is split into four tiers in order to easily plug into the RPG Fitness workout system.

Equipment Required:
Pull Up Bar
Dumbbells
Weighted Vest or Backpack

Workout Style:
Circuit– Perform one set of one exercise, followed immediately by a set of the next exercise. Rest for 1-2 minutes after all exercises have been performed for one set each. Repeat until all sets are finished.

Strength

Tier 1 (Beginner):
3×5-10 Kneeling Push Ups
3×5-10 Chair-Assisted Pull Ups
3×5-10 Pike Push Ups
3×5-10 One-Armed Dumbbell Rows (10-20 lbs)
3×5-10 Bodyweight Squats
3×5-10 Bodyweight Lunges

Tier 2 (Intermediate):
5×5-10 Dumbbell Bench Presses (25-50 lbs)
5×5-10 Pull Ups
5×5-10 Dumbbell Overhead Presses(20-40 lbs)
5×5-10 One-Armed Dumbbell Rows (15-30 lbs)
5×5-10 Goblet Squats (20-50 lbs)
5×5-10 Dumbbell Lunges (10-40 lbs)

Tier 3 (Advanced):
5×5-10 Dumbbell Bench Presses (50-85 lbs)
5×5-10 Weighted Pull Ups (5-20 lbs)
5×5-10 Dumbbell Overhead Presses(40-60 lbs)
5×5-10 One-Armed Dumbbell Rows (30-50 lbs)
5×3-5 Pistol Squats
5×5-10 Dumbbell Lunges (40-75 lbs)

Tier 4 (Dark Templar):
5×5-10 Dumbbell Bench Presses (85+ lbs)
5×5-10 Weighted Pull Ups (20-50 lbs)
5×5-10 Dumbbell Overhead Presses(60+ lbs)
5×5-10 One-Armed Dumbbell Rows (50+ lbs)
5×5-10 Pistol Squats
5×5-10 Dumbbell Lunges (75+ lbs)

Strength Notes:
All dumbbell weights given are a per-hand basis (so 20-50 lbs means each dumbbell weighs 20-50 lbs.)  This workout is designed to plug into the RPG Fitness program, and borrows a bit from the Monk and Weapon Master sets in that volume.

Cardio

Tier 1 (Beginner):
20-30 Minute Walk/Jog
OR
The Sheik Agility Workout

Tier 2 (Intermediate):
20 Minute Jog
3×5-10 Burpees
OR
The Sheik Agility Workout

Tier 3 (Advanced):
30 Minute Jog with
5-10 Burpees every 6 minutes
OR
The Sheik Agility Workout

Tier 4 (Dark Templar):
30 Minute Jog with
5-10 Burpees every 6 minutes
5×10 Second Sprints (rest 20-30 seconds between sprints)
OR
The Sheik Agility Workout

Cardio Notes:
Yes, you read that right, you stop mid-run every six minutes and do 5-10 burpees from the advanced level onwards.  You can also sub in the Sheik Agility workout for any cardio workout (I’d recommend doing one of each every week).  This cardio program is designed to tax your WHOLE body.  Zeratul fights in short, powerful bursts, but he also needs enough stamina to traverse the battlefield between targets.  Like the strength program, this is also designed to plug right into the RPG Fitness system.

Schedule:

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

Schedule Notes:
Pretty straightforward.  Take an extra rest day on day 6 when you need to, especially if you’re just starting out.  When you start to feel real fit, then maybe turn one of those rest days into a “light cardio” day (just go for a jog).  As always, listen to your body, and stop when it tells you to.

That’s it for today!  If you’re ready to take the first steps towards becoming a Dark Templar, come on over to the forums and set up a workout log!  It’ll help keep you on point and motivated, plus it’s always good to track your progress!

I’ll see you again on Monday, with The Skills of Zeratul.  Until then, remember to live boldly, change the world, and continue to be awesome!

Dan “DaRatmastah” Wallace