Last updated on August 6th, 2021 at 06:49 pm
Who else missed My Hero Academia characters?
Add me to the list. Thankfully we’re back for our Kirishima Workout as many of you requested him.
We’ve seen a good handful of MHA characters, filling up our Anime Inspired Workouts in The Workout Database.
Actually it was enough to even host our Top Ten My Hero Academia Inspired Workouts Listicle!
But now we’re back for Eijiro Kirishima; who happens to seem like quite the front-runner among The SHJ Army.
Kirishima Stats:
Height: 5’7
Real Name: Eijiro Kirishima
Powers: Yes
Show: My Hero Academia
Kirishima is actually quite short when compared to other characters we’ve seen.
But when you factor in the fact that he is 15-16 years old it actually makes sense.
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 My Hero Academia Workout Booklet and Unleash Your Inner Hero!
Kirishima 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.
Take The My Hero Academia Workout Placement Quiz Now!
Kirishima 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.
To start us off I want to give you guys a bit of a bio for Kirishima from his Wiki Fandom:
Eijiro Kirishima, also known as the Sturdy Hero: Red Riot, is a student in Class 1-A at U.A. High School, training to become a Pro Hero.
Okay, so the My Hero Academia Fandom is super-brief, but that’s okay – we have a lot of other information to go over.
Like his powers and abilities for starters.
Here’s what they start us off with his ability section:
Overall Abilities: Eijiro has proven himself to be a very formidable individual on numerous occasions. His abilities earned him 2nd place in the U.A. Entrance Exam, having a fair balance of both villain and rescue points, and 8th place in the Quirk Apprehension Test. Thanks to his Quirk, Eijiro’s fighting style is straightforward and reckless, letting his hardened body take opposing hits while delivering counterattacks.
Enhanced Durability: Even without his Quirk, Eijiro has above-average durability. According to Katsuki, even though Eijiro took a barrage of point-blank explosions during their fight at the U.A. Sports Festival, this was not due to Eijiro’s armored skin alone. This statement proves that Eijiro’s natural durability is fairly strong, but can be amplified by his Hardening.
And that doesn’t even count his Quirk (AKA Power in MHA terms)!
As for his Quirk, here’s what they tell us:
Hardening: Eijiro’s Quirk gives him the power to harden and sharpen any or all parts of his body, causing his flesh to become jagged and rock-like.
There is a limit to how much damage the hardened skin can withstand, which causes the hardening itself to slowly dissipate, and Eijiro to lose stamina from struggling to keep his Quirk active.
As part of his training, Eijiro, in his hardened form, was continuously attacked by Mashirao Ojiro’s Tail, and with each hit, the strength and durability of Eijiro’s Quirk increased.
- Enhanced Durability: Eijiro Quirk grants him greatly enhanced durability. His hardened body has displayed the ability to withstand a great deal of punishment for extended periods of time, including:
- Enhanced Strength: While using his Quirk, Eijiro’s physical strength appears to increase. He demonstrated it multiple times during the Sports Festival, first digging through several tons of metal scraps. In his arm-wrestling match against Tetsutetsu, his fingers dug through the concrete podium on which the match took place, and he eventually broke the surface. When fighting Cementoss, he and Rikido were able to break a multitude of concrete walls before they were eventually worn out. Eijiro was also able to break multiple metal blades with a single elbow strike, as well as to destroy a wall with Izuku’s help. When heavily wounded, a punch from Eijiro is regarded as powerful enough to cause Hekiji Tengai, one of the Eight Bullets, to block the attack with a barrier.
So for this one we’re going to focus in on one thing: STRENGTH!
We want to be strong like Kirishima.
Of course he’s also training to be a hero, so we’ll throw in different variations of training that work well with our overall strength programming, but for the most part we’re looking to get MASS.
Think you’re ready?
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Kirishima Workout Routine
Training Volume:
4+ days per week
Explanation:
We’re going to revolve this one around 4 days of strength training. With that we’ll also be adding in HIIT training and optional parkour and/or endurance training to work on things Kirishima would need to while training to be a hero with the rest of Class 1A!
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.
Kirishima Workout: Sample Workout Schedule
Monday: Chest and Triceps
Tuesday: Legs and Calves
Wednesday: Active Rest Day or Endurance Training or Parkour
Thursday: Back and Biceps
Friday: Shoulders and Traps
Saturday: Active Rest Day or Endurance Training or Parkour
Sunday: Rest Day
Kirishima Workout: Chest and Triceps
Warm Up:
Push Ups
2×20
Dips
2×10
Pull Ups
2×5
Compound:
Bench Press
4×12,10,8,5
Workout:
Close Grip Bench Press
3×10
Incline Dumbbell Bench Press
3×12
Dumbbell Chest Flyes
3×10
Weighted Dips
4×8
HIIT Finisher:
3 Rounds for Time
10 Dumbbell Hex Press
10 Standing Dumbbell Incline Chest Flyes
10 Push Ups
Kirishima Workout: Legs and Calves
Warm Up:
Push Ups
2×20
Air Squats
2×10
Pull Ups
2×5
Compound:
Back Squat
4×12,10,8,5
Workout:
Leg Press
3×10
Hamstring Curls
3×12
Quad Extensions
3×10
Weighted Lunges
4×8 [each leg]
HIIT Finisher:
3 Rounds for Time
10 Goblet Squats
10 Box Jumps
10 Cable Pullthroughs
Kirishima Workout: Back and Biceps
Warm Up:
Push Ups
2×20
Air Squats
2×10
Pull Ups
2×5
Compound:
Deadlift
4×12,10,8,5
Workout:
Wide Grip Lateral Pulldown
3×10
Cable Rows (Close Grip)
3×12
Preacher Curls
3×10
Weighted Chin Ups
4×8
HIIT Finisher:
3 Rounds for Time
10 Barbell Bent Over Rows
10 Close to Wide Push Ups
10 Kettlebell Deadlifts
Kirishima Workout: Shoulders and Traps
Warm Up:
Push Ups
2×20
Dips
2×10
Pull Ups
2×5
Compound:
Overhead Press
4×12,10,8,5
Workout:
Barbell Shrugs
3×10
Barbell Hang Cleans
3×12
Dumbbell Front Raises
3×10
Handstand Push Ups
4×8
HIIT Finisher:
3 Rounds for Time
10 Kettlebell Swings
10 Pike Push Ups
10 Arnold Press
Kirishima Workout: Parkour and Endurance Resources
Thankfully for us, we already have some awesome resources for both parkour and endurance training right here on the site.
You can utilize these if you’re looking to step your Kirishima training up a notch:
Parkour Training Resources:
- The Nightrunner Parkour Workout Routine
- The Assassin’s Creed Parkour Workout Routine
- The Robbie Amell Parkour Workout Routine
Endurance Training Celeb + Character Programs:
- Constance Wu Workout Routine and Diet Plan
- Ewan McGregor Workout Routine and Diet Plan
- Kid Flash Workout Routine and Diet Plan
- Grant Gustin Workout Routine and Diet Plan
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