How to Train Like an Assassin from Assassin’s Creed

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If you wanted to move, fight, and think like an Assassin from the Assassin’s Creed games, your training would need to cover more than just lifting weights. Ezio and Connor weren’t bodybuilders — they were fast, durable, and precise. To replicate that in real life, you’d need to focus on three key areas: parkour, stealth, and combat.

1. Parkour Training

Parkour is the backbone of an assassin’s skill set. Sprinting away from guards, scaling buildings, or leaping across rooftops demands more than casual jogging. To be truly effective, you need to train all three energy systems of the body:

• Phosphagen system: Short bursts under 10 seconds. Train this with sprints and plyometrics.

• Anaerobic system: Medium bursts (30–120 seconds). Train this with interval runs, shuttle sprints, and agility drills.

• Aerobic system: Longer endurance. Train this with steady-state runs, cycling, or rowing.

But cardio alone isn’t enough. Parkour also requires explosive legs, strong pulling and pushing muscles, a resilient core, and durable joints. That means combining skill practice — climbing and vaulting over obstacles — with strength training. Squats, pull-ups, push-ups, calf raises, and dips will build the foundation without overloading your joints.

As you progress, add more advanced strength and plyometric work to increase your power and efficiency without bulking up too much. Remember: assassins need to blend in, not look like powerlifters.

2. Stealth Training

Assassins don’t just run and climb — they survive by staying calm under pressure. Real-world stealth is more about controlling your body and mind than just moving quietly. This is where stress inoculation training comes in.

Navy SEALs use this method to build resilience: exposing themselves to progressively harder and more stressful scenarios while practicing calm control. Techniques like tactical visualization, box breathing, and positive self-talk train your nervous system to stay steady even when adrenaline spikes.

In practical terms, that means you could approach stressful moments — like a public speech, a big interview, or a high-stakes exam — the same way an assassin approaches a mission. Visualize success, control your breathing, and remind yourself you’re prepared. This calm under stress is what makes stealth effective, both in games and in real life.

3. Combat Training

Sometimes stealth fails, and combat becomes unavoidable. Assassins train with swords, daggers, and hidden blades — but the underlying physical qualities matter most: rotational power, grip strength, and raw explosiveness.

Exercises like landmine rotations, med ball throws, and cable wood chops build rotational power for strikes and slashes. Rope climbs, pull-ups, and farmer carries train grip and back strength for grappling and weapon control. Heavy compound lifts like squats, deadlifts, and overhead presses give you the strength base needed to turn speed into force.

Finally, tools like the steel mace mimic the uneven, dynamic demands of real weapons while building wrist, forearm, and shoulder strength. Training with these movements ensures that whether you’re striking, grappling, or escaping, your body can handle the demand.

⬇️ Scroll down to download the full free Assassin’s Creed training plan 👇