The Sam Fisher Workout – Be a Game Character

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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