The Sam Fisher Workout

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.

Equipment Needed:
Chinup Bar
2 Chairs
Towel
Backpack
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):
3x10 Pullups(palm facing away) Chair assisted if necessary.
3x10 Chair dips
3x10 Kneeling pushups
3x10 Bodyweight squats
3x15 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)
3x15 Seconds Planks
3x15 Seconds Kneeling half-pushup holds(go down halfway and hold it)
3x5 Seconds clenched pullup holds(Go to the "top" position of a pullup and hold it)

Level 2(intermediate):
3x10 Pullups(palm facing away)
3x10 Chair dips with 5/10/15 lb weighted backpack(work your way up in weight)
3x10 Pushups
3x10 Tuck jumps(squat down, jump as high as you can and pull your knees to your chest)
3x30 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)
3x30 Seconds Planks
3x20 Seconds half-pushup holds(go down halfway and hold it)
3x10 Seconds clenched pullup holds(Go to the "top" position of a pullup and hold it)
Level 3(expert):
5x15 Pullups(palm facing away)
5x15 Chair dips with 5/10/15 lb weighted backpack(work your way up in weight)
5x15 Pushups
5x15 Tuck jumps(squat down, jump as high as you can and pull your knees to your chest)
5x45 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)
5x45 Seconds Planks
5x30 Seconds half-pushup holds(go down halfway and hold it)
5x15 Seconds clenched pullup holds(Go to the "top" position of a pullup and hold it)
Level 4(splinter cell): 
5x15 Pullups(palm facing away) with 5/10/15 lb weighted backpack(work your way up in weight)
3x10 Towel pullups(hang a towel over your chinup bar, grab onto each end with either hand, do pullups)
5x15 Chair dips with 20/25/30 lb weighted backpack(work your way up in weight)
5x15 Pushups with 10/15/20 lb weighted backpack(work your way up in weight)
5x15 Tuck jumps(squat down, jump as high as you can and pull your knees to your chest)
5x60 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)
5x60 Seconds Planks with 20 lb backpack
5x60 Seconds half-pushup holds(go down halfway and hold it) with 20 lb backpack
5x15 Seconds clenched pullup holds(Go to the "top" position of a pullup and hold it)
5x15 Seconds clenched towel pullup holds.

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