Last updated on October 11th, 2021 at 04:40 pm
It’s time to get back into some Anime Inspired Workouts
Starting with one that has been requested a ton since we saw a handful of Naruto characters: The Rock Lee Workout!
We got a little sidetracked for a few weeks, seeing DC Characters from Harley Quinn’s Birds of Prey, and then even a long listicle of Young Justice Character Workouts the same week we saw Marvel’s Red Guardian and U.S. Agent; but now we’re back for some more anime.
We’ve obviously seen a good handful of anime in the past, with DBZ Inspired Workouts being the most popular, but right behind that is All Might’s Workout and Deku’s Workout from My Hero Academia, and Naruto, Hinata Hyūga, Sasuke Uchiha, Kakashi Hatake, and Tsunade’s workouts falling not too far behind.
But it seems Rock Lee is a vital piece for our Naruto fans, which is why he takes some precedence in the order we see our next anime inspired characters.
Don’t worry, though, we have more Demon Slayer, Jojo’s Bizarre Adventure and so much more coming.
Rock Lee Stats:
Height: Part One: 5’2-5’3 Part Two: 5’6
Weight: Part One: 103 lbs Part Two: 121 lbs
Real Name: Rock Lee
Powers: Yes
Rock Lee is a bit taller and heavier than Naruto in both Part One and Part Two.
Although I suppose that’s not very hard..
Vegeta were tied Wolverine for the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4. Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.
One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.
We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.
Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.
But, don’t worry if you’re not the same height or weight range.
We write these routines to be utilized by anyone and everyone.
Grab The Unofficial Naruto Workout Booklet and Unleash Your Inner Ninja!
Rock Lee Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like 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 Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
It’s all about sustainability.
AND, 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!
Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.
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Rock Lee 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.
First and foremost we’ll jump into a bit of a background biography for Rock Lee.
This might shed some light on why Lee is such a fan favorite.
Here’s what his Wiki Fandom tells us:
a shinobi of Konohagakure’s Lee clan and a member of Team Guy. Unlike most shinobi, he lacked the skills necessary to use ninjutsu or genjutsu. However, he overcomes those shortcomings by undergoing special training from Might Guy that would make him a taijutsu master while still a genin.
They continue to move into a bit of a deeper biography, stating:
During his time in the Academy, Lee proved to have no talent for ninjutsu and genjutsu. When he was mocked by his peers because of this, Lee persevered, focusing on taijutsu. After he succeeded in graduating he was added to Team Guy along with Neji Hyūga and Tenten. During the team’s first meeting, Lee vowed to become a powerful ninja without using ninjutsu or genjutsu. Neji laughed at him, but their sensei, Might Guy, took a special interest in Lee. He encouraged Lee to keep at it and, in time, began teaching him powerful forms of taijutsu.
It’s also nice to make note to the fact that Lee’s personality is told as being “energetic, optimistic, and hot-blooded, and shows the epitome of a nice guy.”
Which definitely sounds like a character I can support.
I also specifically remember him being extremely motivated and never giving up, regardless of what was thrown his way; which is one of the reasons I agree with all our members of The SHJ Army pushing for his routine.
For that reason, I will be including circuits that are quite brutal to train us to keep pushing the way Rock Lee would during his own training.
Digging a bit deeper into his Wiki Fandom they also give us some background on his abilities and physical prowess.
For his ability section they state:
During his time in the Academy, Lee’s performance was looked down upon for his inability to use either ninjutsu or genjutsu. Guy, who sensed in Lee the same hardships and determination he had as a child, took him on as a student, encouraging and training him to help him achieve his dream of becoming a splendid ninja. Under Guy’s tutelage, Lee improves greatly as a late bloomer by Part I; evidenced when he defeated Sasuke Uchiha (a natural prodigy), posed a challenge against Gaara in the Chūnin Exams, and held his own against Kimimaro. As a chūnin, he was capable of defeating the legendary taijutsu master Chen, as well as destroy a meteorite by himself. By adulthood, he had advanced to the rank of jōnin.
They continue to tell us about his physical prowess, writing:
Since discovering he has no talent for ninjutsu and genjutsu, Lee has made it his life’s dream to become a famous ninja who uses taijutsu. With gruelling training and unwavering support from Might Guy, Lee developed great proficiency in the art, becoming a taijutsu master as a child using the Strong Fist fighting style. Lee’s arduous training has given him strength great enough to unearth a massive tree root from the ground, and speed fast enough to outpace a two-tomoe Sharingan. As per his training, Lee has worn heavy ankle weights, which when removed, increases his speed vastly, enabling him to become the first person ever to bypass Gaara’s Shield of Sand and strike him. He could also intercept a charge from Haku, a shinobi known for his own high speed. As a chūnin, Lee learned to perform the Leaf Great Gale (木ノ葉大烈風, Konoha Daireppū). In the anime, due to Lee’s extensive training, he has shown to be able to run and fight even while unconscious or asleep, using nothing but pure muscle memory. As an adult, Lee is considered to be one of Konoha’s best taijutsu users.
So the two things that really stand out about Lee’s abilities are:
- Strength
- Speed
Which is exactly what we’ll be focusing on.
We’ll be lifting heavier than we’ve seen most of our other Naruto characters lift, and we’ll also be incorporating speed training as well, while still focusing in on the acrobatic/calisthenic type work that we’ve seen shine through in most of our anime routines.
Think you can handle it?
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Rock Lee Workout Routine
Training Volume:
6 days per week
Explanation:
We will be focusing in on strength and circuit training (remember what I said about never giving up like Lee?) for 4 days a week, which will also help our speed, but then we will also be specifically targeting our speed training 2 days a week, with some extra calisthenics on top.
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Rock Lee Workout: Sample Workout Schedule
Monday: Chest, Triceps and Circuit Training
Tuesday: Legs, Calves and Circuit Training
Wednesday: Speed Training and Calisthenics
Thursday: Shoulder, Traps and Circuit Training
Friday: Back, Biceps and Circuit Training
Saturday: Speed Training and Calisthenics
Sunday: Mandatory Rest Day
**Speed Training and Calisthenics is at the Bottom**
Rock Lee Workout: Chest, Triceps and Circuit Training
Warm Up:
800m Jog
Workout:
Bench Press
4×10
Close Grip Bench Press
4×10
Incline Press (DB or Machine)
3×10
Reverse Grip Cable Pushdown
3×10
Circuit:
60 Push Ups
50 Kettlebell Swings
40 Box Jumps
30 Cable Flyes
20 Burpees
10 Dumbbell Pullovers
Rock Lee Workout: Legs, Calves and Circuit Training
Warm Up:
800m Jog
Workout:
Leg Press
4×10
Calf Raises on Leg Press Machine
4×10
Squats (Back, Front, Hack, Landmine or Goblet)
3×10
Hamstring Curls or Kickbacks
3×10
Circuit:
3 Rounds:
10 Double Unders
20 Plank to Push Ups
10 Pistol Squats [Total]
5 Heavy Glute Bridges
20 Second Sprint
30 Second Rest
Rock Lee Workout: Shoulders, Traps and Circuit Training
Warm Up:
800m Jog
Workout:
Hang Cleans
4×10
Barbell Shrugs
4×10
Arnold Press (Standing or Seated)
3×10
Front Raises w/ Plate
3×10
Circuit:
5 Rounds:
5 Push Ups
5 Sit Ups
5 Chin Ups
5 Burpees
5 Dips
5 Jump Squats
Rock Lee Workout: Back, Biceps and Circuit Training
Warm Up:
800m Jog
Workout:
Deadlift
4×10
Preacher Curls
4×10
Bent Over Rows
3×10
Cable Hammer Curls w/ Rope
3×10
Circuit:
70 Calorie Row
60 Second Plank
50 Single Arm DB Snatches (25 Each Arm)
40 Jump Ropes
30 Chin Ups
20 Kettlebell Swings
10 Hanging Leg Raises
Rock Lee Workout: Speed Training and Calisthenics
Speed Training:
(Shared from Kid Flash’s Routine)
- Hill Sprints
- Beginner: Complete 3-5 reps. “Remember, this is pure explosiveness, so it should be difficult,” Bradshaw says. You can always increase the time for fewer reps, too. Completely recover between reps. Take about 3-5 minutes in between.
- Advanced: Complete 5-6 reps, taking 3-5 minutes rest in between each rep
- Interval Runs
- Beginner:
– run 50 meters
– walk/jog 50 meters
– run 100 meters
– walk/jog 50 meters
– run 150 meters
– walk/jog 50 meters
– run 200 meters
– walk/jog 50 meters
– run 250 meters
– walk/jog 50 meters - Advanced: Complete the same workout above, only go “up and down” the ladder. Once you run 250 meters, work your way back down (200m, 150m, 100m, 50m).
- Beginner:
- Fartleks (Swedish for “speed play”) – 15 minute workout:
- Beginner:– 1-minute run
– 1-min walk/jog
– 2-minute run
– 2-minute walk/jog
– 3-minute run
– 2-minute walk/jog
– 4-minute run
– 3-minute walk/jog
– 5-minute run
– 3-minute walk/jog - Advanced: Follow the same workout pattern above—1 minute, 2 minutes, 3 minutes, 4 minutes, and 5 minutes—only with a 2-minute jog for active recovery between each. Once you’ve reached 5 minutes and completed the 2-minute recovery, go back down the ladder and complete 5 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minute.
- Beginner:– 1-minute run
- Sprints – Short and Long
- How to do a long-sprint workout: For long sprints that’ll tap into your speed endurance, do 2-3 sessions per week.
- Beginner: Complete 6-8 sprints of 100 meters at 75%-80% effort. (“This means you can utter a few words, but can’t maintain a conversation,” Bradshaw says.) Recover for 50-60 seconds between reps.
- Advanced: Complete 8-10 sprints of 100 meters at 80-85% effort. At this intensity, you’re pushing very hard, but not going as fast/hard as you can. Recover for 45 seconds in between reps.
- How to do a long-sprint workout: For long sprints that’ll tap into your speed endurance, do 2-3 sessions per week.
- Beginner: Complete 3 sprints of 300 meters at 75% effort. Recover for 3 minutes between sprints.
- Advanced: Do two sets, each 3 sprints of 300 meters at 75% effort. Recover for 2-3 minutes between sprints, and 5 minutes between sets.
- How to do a long-sprint workout: For long sprints that’ll tap into your speed endurance, do 2-3 sessions per week.
Calisthenics Training:
Push Ups
4×25
Sit Ups
4×20
Lunges
4×15 (each leg)
Dips
4×10
Chin Ups
4×5-8
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