Tag Archives: training

Rogue Training – Week 2

In the future, The Training Board will be posted on Mondays.

What is this?

Everyone has their favorite character class. Being a bard, of course I have a special place for rogues in my heart. So with the help of one of my best friends, we’ve devised a training regime that will be taking inspiration from the multiple iterations of rogues as depicted in the Dragon Age series, including specializations. These workouts will be focusing on core strength, dexterity and cardio and are intended to be done in a circuit.

Things to Note:

These workouts are created with a gym in mind. Gyms are awesome because people are there to answer questions, the equipment is maintained, and if somehow you hurt yourself, you have immediate assistance. I would like to eventually add at home alternatives but right now that’s not something I have time for. I’m sharing my exact routine.

I’m basically a 5ft tall Dalish, so you may need to adjust weights or reps to your comfort level. However, do keep in mind these exercises are with a rogue class in mind, not a warrior. It’s really not about uber heavy lifting. =)


Today would have been my brother’s birthday, so today especially I’ve been thinking about Depression and the harm it can cause on so many lives. Additionally, the last thing I wanted to do this morning was to go to the gym. I forced myself anyway, because I knew the endorphins would help me combat the emotional rollercoaster of the day.

I hard focused on my exercises for the day and my mind remembered a particularly powerful quote about I had referenced in a previous blog post:

“The reason I made the movie was coming to fruition, which was I was gonna get the cancer that killed my father. And in my mind, I feel that when I killed that six-fingered man, I killed the cancer that killed my father. And for a moment he was alive.” – Mandy Patinkin (Inigo Montoya, The Princess Bride)

While obviously there are multiple aids to fight depression, exercise is certainly one of them, and because I’m a giant dork, I began to think about assassinating the Depression that took my brother. It sounds stupid, but it helped me get through the work out.

So this week, we’re focusing on the Assassin specialization of the Rogue Class. Assassins need to be able to move quickly and smoothly, climbing walls and finding their footing with precision. Starting on week 4, we’ll be kicking it up to 3 days a week, but remember, go at your comfort level and allow your body to rest in between training days!

“Any rogue can kill a target, but assassins make death into an art form. They specialize in quick, deadly kills that let them slide back into the shadows undetected, or indirect kills that eliminate targets while the assassin is safely away.”

Day 1

WARM-UP:

Stationary Bike: 10 minutes (set to “RANDOM” and adjust difficulty to your liking)

WORKOUT:

Assisted Pull-Up Machine: 12 (set the weight assist to whatever allows you to barely accomplish 12 reps. Use a wide grip)
Plank on forearms (rise to push up position if you start to get tired): 45 seconds
Goblet Squats: 15 (with 10 lbs dumbbell)
Battle Ropes: 30 seconds

REST 1 minute

REPEAT WORKOUT 3-4 times TOTAL

Day 2

WARM-UP:

Running Steps: 500 (10 jumping jacks after every 100 steps)

WORKOUT:

Ladder Drills

2 sets of side step (1 set = both sides/directions, total of 4 reps)
2 sets of ladder cross-over (1 set = both sides/directions, total of 4 reps)
2 sets of side-straddle hop

One-legged Romanian Dead Lift: 10 per leg (use 10-20 lbs kettlebell)

Push-ups: 7 reps

Leg lifts: 20

REST 1 minute

REPEAT WORKOUT 3-4 times TOTAL

 

Optional Tempest DLC:

This recipe is for a post-workout protein shake. Do NOT use this as meal replacement, this is to up your protein intake only. Make sure you’re getting enough calories to compensate for the extra physical activity.

Flask of Frost:

In the blender, add:

1 cup ice cold water (or milk, check what your protein powder requires)

1-2 Scoops of Vanilla Protein Powder of your choice

Handful of fresh baby spinach (the mint should cover the taste)

1 tsp of mint (or add to taste)

1 1/2 cup of ice

New to The Training Board? Start at the beginning.

Inquisition – Rogue Training

A while back, I had started “The Lara Project”, now after re-assessing my goals, I’m starting again with a new angle.

Why this one? Because I have an unhealthy obsession with the Dragon Age Universe and I really just want to be a dual-wielding rogue, okay?

So I sat down with my friend M and we talked about my fitness goals and what I actually want out of it–so we have started to put together the rogue workout. And due to some interest, I’ve decided to share that journey with you, as well as the workouts if you’d like to join me in my training. Mind you, I’m just starting out again after a long hiatus so if you’re more experienced, this is going to take a bit to ramp up.

Since I’ve just begun I’ve started with just two days a week (Tuesday & Thursday). Since I haven’t done anything other than walking for a while and my work has me sitting primarily most of the day this seemed like a good starting pace.

Doing too much too quickly is baaaaaaaad, friends. >.<

Tuesday Training:

WARM UP:

Row for 1,600 Meters (pace yourself)

WORKOUT ROUTINE:

Row 800 Meters (Try to make it under 3:50)

Kettlebell Swings: 40 reps (15 or 10lbs)

Plank on forearms (rise to push up position if you start to get tired): 1 minute

Russian Twist with 10 lbs. medicine ball: 40 reps (counting each side)

REST 1 minute

REPEAT COMPLETE ROUTINE 3-4 times TOTAL

Thursday Training:

WARM UP:

Stationary Bike: 10 minutes (set to “RANDOM” and adjust difficulty to your liking)

WORKOUT ROUTINE:

Push-ups: 7 reps

Tabletop Crunches: 15 reps (reach up to touch top of knees)

Arnold Press: 10 reps (with 10-15 lbs dumbbells)

Curls/Preacher Curls: 10 reps per side (with 5-12 lbs dumbbells or 10-25 lbs bent/EZ bar)

Alternating Lunges: 10 per side

REST 1 minute

REPEAT COMPLETE ROUTINE 3-4 times TOTAL

After thoughts:

One thing I really appreciate is that while I’m very sore and kinda stiff (going to need an epsom salt bath, stat), is there were aspects of Thursday’s routine that helped stretch out the “damage” still lingering from Tuesday.

This weekend I’m going to try to walk off any lingering issues in my legs which are super not happy with me right now, and will have to adjust for being away from my gym next week since it’s Yule and I’ll be spending it with my family.

Bard out!