Decompressing with video games
I am currently pursuing an MA in Philosophy, and it’s not always easy on the mind. It forces us to challenge beliefs we hold about the nature of reality, whether there are things like universal concepts of right and wrong, and so on. Therefore, it’s vital to have strategies for some escape from these ideas, such as playing sports or meeting friends. Sometimes, I play video games to escape my own mind. This past month, I have been playing a game called ‘The Last of Us Part 2’. Even if you don’t play any games, you may be familiar with ‘The Last of Us’ because it spawned an award-winning show, which is just about to release its second season, based on the very game I have been playing.
Discovering Abby Anderson’s fitness routine
As I have been playing the game, it has become apparent that first, I empathize more with the antagonist, and second, that she, a character called Abby Anderson, is exceptionally fit. She has very strong arms and shoulders. In a kind of ‘Easter egg’ for players of the game, there is a gym room that you can walk through at one point, and as you walk around, there is a clipboard with Abby’s workout routine on it. Of course, there are now a ton of people doing this workout hoping to get Abby’s arms and shoulders. So, I thought it would be fun to see if you could follow this routine and get a similar upper body as well.
Exploring Abby’s training plan
Month one routine
Monday: Upper Body Tuesday: Rest Wednesday: Jogging Thursday: Full Body Friday: Rest Saturday: Yoga Sunday: Rest
Month two routine
Monday: Full Body Tuesday: Rest Wednesday: Lower Body Thursday: Weights Friday: Rest Saturday: Yoga Sunday: Rest
Abby’s routine involves a mix of full-body training and either upper or lower body workouts, with some jogging for cardio or none at all. There’s no detailed description of the specific exercises for upper/lower body or weights day.
Reality check: From game to real life
A spoiler alert here is that everyone following a variation of Abby’s routine will NOT achieve Abby’s physique. I learned through research that Abby’s physique is actually based on someone who really exists. I know and trained alongside her several days a week. Her name is Coleen Fotsch, and she was a sponsored athlete at a fitness education company I worked for in Arizona. She was a professional CrossFit Games athlete and prior to this was a swimmer, which is where she got her strong shoulders from. Her arms became defined through heavy lifting and high-volume exercises like pull-ups. Unlike the game’s routine, she did not take three rest days a week and often trained twice a day.
Creating a functional training routine
Despite the differences between the in-game routine and reality, I believe one could work towards that kind of physique without double sessions a day by following a modified version of the workout. Let’s explore the workout plan with a practical and functional approach:
Monday: Upper body
This day should incorporate the heaviest loads you can move, such as the bench press. Adding standing (or military) press in the second month can enhance functionality, as the bench may be seen as less functional. Both exercises grow triceps and deltoids. Balance out muscle work with pull-ups (or lat pulldowns), and incorporate bicep exercises with rows, face pulls, and shrugs to work on the upper back.
Tuesday: Martial arts
Instead of resting, integrate martial arts, given the game’s combat-centric nature. Striking disciplines like boxing or Muay Thai and grappling arts such as judo, wrestling, or Brazilian Jiu-Jitsu (BJJ) provide great cardio and skill maintenance.
Wednesday: Cardio
Engage in cardio that you find enjoyable—jogging, rucking, or rowing are excellent options.
Thursday: Rest day
Keep Thursday as a rest day for recovery.
Friday: Deadlift day
Focus on heavy, low-rep deadlifts with glute and hamstring accessory exercises. Switch to a squat-focused day with quad accessories in the second month.
Saturday: Yoga
Yoga remains crucial for relaxation and stress reduction. After fighting zombies, a parasympathetic state is vital for recovery and gains!
Conclusion: Pursuing fitness with realism
While my version aims to help you get jacked like Abby Anderson, bear in mind that it may not be optimal. It closely follows the game’s training style but aligns with the functional demands of Abby’s lifestyle in the game. As noted, Abby’s physique was modeled on Coleen Fotsch, a real athlete with a pre-built physique. Most listeners might not have the time or energy for rigorous training or extensive caloric intake. Yet, it was intriguing to discover the real inspiration behind Abby and to think about adapting workouts that honor both the plan and Abby’s lifestyle.
Disclaimer
All content here is for informational purposes only. This content does not replace the professional judgment of your own health provider. Please consult a licensed health professional for all individual questions and issues.