Nana Shimura Workout Routine: Train like My Hero Academia’s Seventh User of One For All!

Last updated on November 20th, 2024 at 04:25 pm

We’re back for even more My Hero Academia Workouts!

But this time we’re coming back with some heroes after seeing two villains last week!

Actually the specific theme of this week is All Might’s past mentors!

So we’re going from seeing Muscular and Toga from The League of Villains to Nana Shimura’s Workout and Gran Torino’s Workout!

We also have a few more weeks worth of MHA Inspired workouts planned, but if you have any suggestions on specific workouts you’d like to see just drop a comment below!

Nana Shimura Stats:

Real Name: Nana Shimura

Height: N/A

Anime: My Hero Academia

Quirk: Float and One For All

Powers: Yes

There’s no specific height range listed for Nana, but she does appear to be in a taller range.

She also is much more muscular than we’re used to seeing from the majority of ladies at MHA, so that combined with One For All should be fun!

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 and Sailor Moon at 4’11!  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, Miss Martian, 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.

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Nana Shimura 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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Nana Shimura 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 do a super quick bio so you know who it is we’re working with, and then we’ll move into Nana Shimura’s appearance, powers and abilities; which is what we’ll really be working with to put this routine together!

Here’s what her Wiki Fandom tells us about her:

Nana Shimura was the seventh user of the One For All Quirk, All Might’s former mentor, and a close friend of Gran Torino.

Which is another reason it’s so fitting that we’re going to be getting both her and Gran Torino’s workout in the same week!

They go on to tell us this about her appearance:

Nana is described as a beautiful woman with a tough demeanor. She was a fairly tall woman of slender yet voluptuous frame, and at the same time, she was well-built, as befitting a One For All user. She was fair-skinned and had a small mole below her bottom lip, centered to the right, and sharp, intelligent eyes with long eyelashes. Her hair was dark and straight, kept shoulder-length with the exception of a clump of short bangs hanging above her forehead, and was usually styled in a half-up-half-down bun.

And the reason I specifically mention her appearance is because it is actually relevant to her quirk and how we build this routine.

Here’s how they continue into her Quirk, powers and abilities:

Overall Abilities: Nana’s abilities are largely unknown, however, she is regarded as a great Hero by powerful individuals, such as All Might and Gran Torino. She was not strong enough to defeat All For One.

Trained Muscles: Usage of One For All requires the user to have strong muscles, as One For All is a lot to handle and could cause the user’s body to be blown apart if they don’t possess the necessary strength of the body.

Which explains her muscular physique and brings us right into her actual Quirks:

Float: Nana’s Quirk granted her the ability to suspend herself in mid-air. It is currently unknown if she was able to maneuver herself while levitating.

One For All: Transferred to her from the sixth user, Nana’s second Quirk allowed her to stockpile an enormous amount of raw power, allowing her to significantly enhance all of her physical abilities to a superhuman level. This results in unbelievable levels of strength, speed, agility, and durability.

This routine is actually going to be a ton of fun because it’ll be a bit of a gender swap from what we’re used to seeing.

Nana Shimura will allow us to program a much heavier lifting and muscle-growth-focused routine than we normally would see come from a woman’s routine (although don’t think that’s my way of saying heavy lifting will make you look manly; because that is NOT the case by any means).

That being said: get ready for some heavy lifting!

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Nana Shimura Workout Routine

Training Volume:

5 days per week

Explanation:

We’re going to be basing this one around our big compound lifts with one day devoted to the endurance work required to be a user of One For All.  For that reason we’ll have four big lifting days, two days of pure rest, and one day devoted to endurance.

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Nana Shimura Workout Routine: Sample Workout Schedule

Monday: Bench Press, Chest and Triceps

Tuesday: Deadlifts, Back and Biceps

Wednesday: Endurance Work

Thursday: Overhead Press, Shoulders and Traps

Friday: Back Squats, Legs and Calves

Saturday: Rest Day

Sunday: Rest Day

Nana Shimura Workout Routine: Bench Press, Chest and Triceps

Warm Up:

800m Jog

Compound Lift: Bench Press

Warm Up 1-2 Sets

Pyramid Training 10, 8, 5 reps

Workout:

Close Grip Bench

3×10

Incline Dumbbell Bench Press

3×10

Tricep Dumbbell Kickbacks

3×10 each arm

Incline Dumbbell Chest Flyes

3×10

Weighted Dips

3×5

Nana Shimura Workout Routine: Deadlift, Back and Biceps

Warm Up:

800m Jog

Compound Lift: Deadlift

Warm Up 1-2 Sets

Pyramid Training 10, 8, 5 reps

Workout:

Standing EZ Bar Curls

3×10

Wide Grip Lateral Pulldown

3×10

Single Arm Hammer Strength Rows

3×10 each arm

Concentration Curls

3×10

Weighted Chin Ups

3×5

Nana Shimura Workout Routine: Endurance Work

You have a few options for this one.

You can do some HIIT options you more than likely have seen here at SHJ using sprints on the treadmill, rower, or even other variations (bike, elliptical, etc), or you can do distance training, which is what I specifically had in mind when I thought of One For All endurance.

Here’s your endurance work based on fitness levels:

Beginner: Run 1-3 Miles

Intermediate: Run 3-5 Miles

Advanced: Run 5+ Miles

Nana Shimura Workout Routine: Overhead Press, Shoulders and Traps

Warm Up:

800m Jog

Compound Lift: Overhead Press

Warm Up 1-2 Sets

Pyramid Training 10, 8, 5 reps

Workout:

Barbell Shrugs

3×10

Barbell Upright Rows

3×10

Barbell Hang Cleans

3×10

Standing Alternating Dumbbell Front Raises

3×10

Standing Dumbbell Side Raises

3×10

Nana Shimura Workout Routine: Back Squats, Legs and Calves

Warm Up:

800m Jog

Compound Lift: Back Squats

Warm Up 1-2 Sets

Pyramid Training 10, 8, 5 reps

Workout:

Barbell Lunges

3×10

Leg Press

3×10

Calf Raises on Leg Press

3×10

Hamstring Curls

3×10

Seated Calf Raises

3×10

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