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Dante Ruthwilfer – Fitness Plan (Ages 8–16)
Style: Stat/Training Log List
Build: Athletic, Lean-Muscular
Goal: Combat efficiency, explosive power, regenerative stamina, mobility
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Age 8–10: Foundation Phase
Physical Training:
Morning Run: 3–5 km (barefoot; terrain varies daily)
Push-ups: 50–80 reps
Sit-ups: 80–100 reps
Squats: 60–100 reps
Basic Flexibility Drills: 20 minutes
Climbing Practice: Trees, walls, ropes (grip strength focus)
Combat Training:
Stance Discipline: 30 minutes
Footwork Patterns: 20 minutes
Wooden Sword Drills: 200 slashes (front), 200 thrusts
Reaction Training: Catching falling stones; avoiding stick strikes
Body Development Notes:
Lean frame developing
Rapid tendon strength growth
Above-average stamina for his age
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Age 10–12: Core Reinforcement Phase
Physical Training:
Weighted Runs: +5 to +10 kg vest (4–7 km)
Push-ups: 150–200 reps
Core Training: Planks (3–5 min), hanging leg raises (50 reps)
Explosive Jumps: 100–150 (box, ledge, tree root)
Agility Ladders: 15 minutes
Combat Training:
Dual-Wield Basics (if used in-story): 30 minutes
Sparring: 3 rounds × 3 min each
Blade Control: 400–600 swings per session
Counter Training: Reading opponent's shoulders/hips for early motion detection
Body Development Notes:
Visible abs forming
Forearm and shoulder definition
Faster healing and recovery patterns appear
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Age 12–14: Combat Conditioning Phase
Physical Training:
Morning Sprint Intervals: 10 × 200m explosive
Endurance Runs: 8–12 km
Strength Training:
Push-ups: 300–400
Pull-ups: 50–80
Squats: 300–400
Burpees: 100
Endurance Load Training: Carrying 15–20 kg over long hikes
Combat Training:
Full-Contact Sparring: 5–10 rounds
Weapon Mastery:
Steel blade drills: 700–1000 swings
Defensive parry repetitions: 300 reps
Shadow Movement Training: Evading multiple targets (blindfolded)
Body Development Notes:
Athletic musculature fully forming
Cardiovascular efficiency greatly increased
Stable balance and quick-twitch reflexes reach adult levels
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Age 14–16: Peak Teen Conditioning Phase
Physical Training:
Morning Routine:
12–15 km endurance run
Weighted sprints (+15–20 kg)
Strength Circuit:
Push-ups: 500+
Weighted push-ups: 150
Pull-ups: 100+
Deadlift-style stone lifts: 20–30 reps (heavy stones)
Explosive Training:
200 jump squats
200 medicine-ball throws (if medieval, sandbag throws)
Combat Training:
Advanced Weapon Mastery:
Blade combos: 1000+ reps
Precision strikes: 300–500
Mixed-range drills: switching between long, mid, and short range
Sparring:
10–15 rounds daily (varied opponents, multi-target combat)
Pressure Training:
Simulated battlefield scenarios
Fighting while fatigued
Situational blind spots training
Body Development Notes:
Fully athletic and muscular build at 16
Combat-ready physique with balanced strength and speed
Elevated reflexes and explosive mobility
Endurance comparable to elite adult fighters
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Peak Stats at Age 16
Strength: A
Speed: A+
Stamina: S
Reflexes: A+
Combat Technique: B+ → A (depending on storyline progression)
Endurance: S
Weapon Mastery: A-
Pain Tolerance: High
Recovery Rate: Above Normal (near supernatural)
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