Last updated on November 22nd, 2021 at 04:30 pm
This is one I’m really excited to create!
After having Nightwing built around weights, calisthenics and mixed martial arts, I wanted to get in and hit a badass female heroine.
We were lucky enough to get a glimpse of Katana’s character in Suicide Squad, and I would love to see more of her if we get a second!
Margot Robbie and her Harley Quinn will be coming back in Birds of Prey, but Suicide Squad 2, while announced, only currently has rumored characters and celebrities.
Weight: 96 lbs.
Real Name: Tatsu Toro
Powers: Yes/No (Super-Sword!)
Katana is one of the shortest female superheroes we’ve seen at SHJ!
Only one other character being even shorter.
Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale, Anna and Nina Williams matching her there. BUT, now we have Caulifla at 4’8! Katana is just behind her at 5’2.
We had Wonder Woman come in standing 6’0 tall, Mockingbird and Hawkgirl at 5’9, Mystique and Sonya Blade at 5’10, and Storm 5’11.
But the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – and our Black Widow is just above that at 5’7 with Spider-Gwen, Harley Quinn and Poison Ivy at 5’8.
And, the tallest we’d seen before She-Hulk was Starfire at 6’4!
But don’t worry, either way.
Not only are these routines for all shapes and sizes – they also work for both men and women – regardless of the gender of the hero!
Grab The Unofficial DC Comics Workout Booklet and Unleash Your Inner Superhero!
Katana Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like The Hulk may get something specifically different**
Every hero needs to still have a good diet.
Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.
You can’t out train your diet, so I want to still give some pillars for nutrition.
You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.
Guys like Hugh Jackman and Terry Crews utilize intermittent fasting daily, and I also use it myself in conjunction with cyclical ketosis.
That being said, I also recommend tracking and paying attention to protein intake.
BUT, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.
Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!
Oh, and if you’re down with calorie counting instead, that’s always an option as well. It’s just important to be aware of specific rules and precision while counting.
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Katana Workout Routine Research
We’ve made it to “the fun part”.
And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.
This is where I get to break down the “how” and “why” of the workout we’re going to build based on the characters, in this case Katana’s, powers and/or abilities.
First things first, Katana’s Wiki tells us this:
Tatsu Toro grew up in Japan where she was an Olympic-level martial artist.
Remember to keep in mind we’re talking about Tatsu Toro from Prime Earth and not Tatsu Yamashiro from New Earth.
And a synopsis that comes from the Wiki for both Katana characters:
Katana is a sword-wielding Japanese super-hero with magical weaponry. Her blade is the Soultaker Sword, a relic that steals the essence of those it slays and stores them inside. It was taken in a duel with the man who killed her family, Takeo Yamashiro. Batman eventually recruited her to become a member of his black-ops team the Outsiders during a mission in Markovia. She has also been a member of the Birds of Prey.
So we might even be seeing her in the Birds of Prey movie, although I did not see her casted YET!
Continuing into her abilities we get:
- Bilingualism: Katana is fluent in her native language Japanese as well as English.
- Martial Arts: Tatsu was trained in various Japanese-styled martial arts from an early age, and is a master martial artist. She is able to combat multiple enemies, fight metahumans and adapt to situations with ease.
And the regular Wiki page gives us some information about her Soultaker sword:
Soultaker sword grants:
- Ability to capture the spirit of every being it kills and communicate with it, including that of her deceased relatives and husband
Aside from her powerful sword, I find her incredible martial arts skills to be the most interesting information her.
We’re definitely going to use that for the routine.
Let’s do this!
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The Katana Workout Routine
5+ days per week
With the bodyweight training and mixed martial arts stuff we’re going to be able to train at a really high volume.
Similar to how we’ve seen Daredevil train with multiple types of mixed martial arts methods (caught up on your Netflix series, guys?), we’re going to utilize more than one for this as well. I’ll be providing you with multiple styles programmed from Coach Derek to utilize with a simple bodyweight routine to throw in 3 days a week.
Want To Upgrade This Workout?
The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional pyramid training, straight sets, super sets, progressive overload and more.
Bodyweight Training: 3 Days Per Week
Jog 10-20 minutes
Pull Ups or Bodyweight Rows
Plank to Push Ups
Mixed Martial Arts Varied Training: 3+ Days Per Week
All heroes should know how to defend themselves.
Check out MMA programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.
For some Thai Boxing fun check out Anna Diop’s routine.
The Parkour Workout (Nightrunner) designed by Academy member Felix also has bodyweight programming attached to it you should be utilizing on this day.
**And the Daredevil workout also has some beginner Parkour as well.**
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
GRAB THE UNOFFICIAL DC COMICS WORKOUT BOOKLET!
More than 10 Workouts for Future Justice League Members, Titans, Watchmen, Members of The Shazam Family and More!
(Unofficial Workouts Inspired by Characters)