Shōyō Hinata Workout Routine: Bodyweight Training for Haikyu!!

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

Shoyo Hinata’s workout will be the first ever sport themed anime inspired workout we have at SHJ.

Spoiler alert: I’m actually going to be bringing in TWO this week back to back for us to build up our Anime Workouts Database even more!

The SHJ Army has been going CRAZY for our anime inspired workouts, so I want to keep the ball rolling and get as many shows as possible into our Workout Database.

We had some awesome listicles come in the last few weeks and we even had some mini-databases pop up for some of our anime, but I definitely want to hit the 50+ mark for different shows that we’re drawing inspiration from.

And, to make it built around your requests even more, I’ll also be making Shoyo’s and our next routine completely calisthenics and bodyweight movements.

Shoyo Hinata Stats:

Real Name: Shoyo Hinata

Height: 5’4.6

Weight: 114.4 lbs.

Anime: Haikyu!!

Powers: No

Shoyo Hinata comes in as one of the shorter male characters we’ve had at SHJ, but definitely similar to the range we’ve been seeing among anime males.

It’s also important to note that he’s only 15-16 years old.

Wolverine was 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.

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Shoyo Hinata 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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Shoyo Hinata 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.

For those of you who don’t know too much about Shoyo: don’t worry.

I’m going to start by pulling from his Wiki Fandom to discuss his background and then we’ll go into some of his abilities and skills to further discuss what we’ll be using to build out our routine.

And, if you missed it: this one is going to be a calisthenics workout!

Here’s the bio they start with for Shoyo:

Shōyō Hinata is the main protagonist of the Haikyū!! series by Haruichi Furudate. Hinata was motivated to begin playing volleyball when he witnessed a Karasuno High volleyball player nicknamed the Little Giant scoring points against opponents far bigger than him. After losing his first official volleyball match in middle school against Tobio Kageyama, the “King of the Court”, Hinata enrolled at Karasuno High, only to find that Kageyama had also chosen to come to Karasuno. For the majority of the series, Hinata was a first-year student at Karasuno and one of the volleyball team’s middle blockers. After graduating from high school, he traveled to Brazil to train using beach volleyball for two years. Upon returning to Japan, he became a member of the MSBY Black Jackals, a Division 1 team in the V-League. He became a member of Japan’s National team during the 2021 Olympics and as of 2022 he is currently a member of Asas São Paulo, a professional team in the Brazil Super League.

This bio is actually quite long compared to some of the intro biographies we’ve seen while building out our anime inspired workouts.

As you can tell, Shoyo Hinata is definitely not in the running for our Most Powerful Anime Characters of All Time listicle, but he still has some skills we want to build around!

Hinata also isn’t our typical character in terms of talking about his powers and abilities.

For this one we’re actually going to be breaking down the abilities they share specific to his volleyball skills, and I also decided I’m going to keep it explanation and all being that it’s pretty interesting!

Here’s what they share:

• Stamina and Speed: Hinata is known as the fastest player on his team and has incredible reflexes and mobility. He also has seemingly unlimited stamina, which he builds up by riding his bike thirty minutes through the mountains to commute to school. Hinata can easily go from the left to the right side of the court before his opponents can even react. However, his speed can be a problem if he goes overboard since too much momentum can cause him to crash into the net or another player.
• Jumping: Hinata has incredible jumping power to compensate for his lack of physical height. He has a vertical jump of 1.23m, or almost 50 inches (48.4). Combined with his mobility, he is capable of jumping diagonally to dodge blockers. He can also add a run-up to increase his blocking height. Because of his impressive jumps, his movements are often described as flying according to bystanders. With advice from Kageyama after the Training Camp Arc, and seeing the new “Little Giant” – Kōrai Hoshiumi; Hinata has now learned a new jumping technique. By focusing the momentum of his run-up into the balls of his feet, he makes a much higher jump with increased mid-air stability. It is notably called the “BAM” jump due to it making an audible sound when he takes off from the ground.
• Decoy: Hinata is dubbed as the “Ultimate Decoy” for his ability to attract opponents’ attention to himself, thus allowing the other spikers to score much easier. Kuroo has stated that the reason Hinata is seen as a great threat is due to his unpredictability. Most recently, Hinata has added the blend-and-distract tactics to his repertoire. He can now adjust his tempo either to match the rest for an all-in synchronized attack or charge forward for a minus-tempo quick.  Accodring to Daichi, Hinata has also learned to act as a decoy for himself. Hinata makes obivous movements and hints that he is defending one area to lure spikers to hitting there, only to move to another area and perfectly recieve the hit.
• Minus-Tempo Quick Strike: This is Hinata and Kageyama’s signature attack. It involves Kageyama sending a toss to the exact location of Hinata’s spike point. Initially, Hinata spikes with his eyes closed due to his lack of skills. Since then, the quick has undergone plenty of changes and give rise to new attacks. Kageyama now uses a toss that stops near Hinata’s spike point. Hinata, now spiking with his eyes open, gains control over mid-air battle, allowing him to avoid blockers either through feints or block outs. The duo also developed a vertical spike off of the quick strike, in which Kageyama provides a toss close to the net, and Hinata spiking it straight down.
• Block Out: In a mini-match against Lev, Tsukishima, and Kuroo, Hinata accidentally learned how to “block out” by himself when he spiked the ball off the tip of Lev’s fingers. Since then, he has attempted to use this technique to spike through two or three blockers. However, he occasionally still has trouble accurately targeting the blockers’ hands. He has mastered this after his 2 years of beach volleyball.
• Feint: Fukurōdani Academy’s ace Bokuto also taught Hinata how to feint—a useful tactic for surprising blockers. He manages to utilize this against both Johzenji High and Aoba Johsai High, something both teams didn’t expect him to be able to do.
• Back Attack: Hinata and Kageyama rarely use this attack except in crucial situations when they need the point. Although Hinata’s first back attack failed during the match against Aoba Johsai High, he can perfectly execute the attack during the match against Shiratorizawa. Sugawara eventually dubbed this attack as “Back Minus”. 
• Receive: Hinata is initially weak at receives, but he has shown drastic improvements to the point of being complimented by other teams. He has mastered flying receives during the Tokyo Expedition, giving him the coordination to make a save and quickly runs back for a counter. During the Miyagi First-Year Intensive Training Camp, Hinata masters the split step and learns to predict the spiking course. He can now react and positions himself to perfectly receive a powerful spike. Also, Hinata can use a close receive, a variation of a soft block located 2-4 feet behind the net. Hoshiumi has even admitted Hinata is better than him at defense after their match.
• Open Spike: With an improved jump, Hinata is more capable of hitting an open spike from a high toss. He almost misses the spike point on his first attempt, but his more recent attempts have proven to be quite formidable when he pulled off a block out against a three-man block.
• Setting: In the manga, Hinata was shown to be able to perfectly set to a spiker during his practices with his teammate in Brazil. He is also the back up setter on the Black Jackels whenever Atsumu is out of position, the commentators have even compared his emergency set to Atsumu’s himself. He has shown himself able to switch from a spike to a set and vice versa very quickly. Hoshiumi has even admitted Hinata is better than him at setting after their match.
• Jump Serve: Hinata is shown performing a jump serve in the Black Jackals and Schweiden Adlers match, his first serve lands outside of the court. However his next one lands untouched in the corner for a clear service ace.

And while that is a TON of information, I still think it warranted a share with all of it included.

For this one we’re actually going to be specifically working around:

• Stamina
• Speed
• Jumping

This means we’ll be training with calisthenics to tone up, burn fat and build a physique like Shoyo Hinata, but we’re also going to be including cardio and speed training to build skills like him as well!

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Shoyo Hinata Workout Routine

Training Volume:

5+ days per week

Explanation:

We’re going to be working with calisthenics and cardio to build up our speed, endurance and also tone up our muscles while shredding fat and building a Shoyo physique.  I’m going to be including jump rope training which is great for speed and leg work so be sure to grab your rope or sub jumping jacks!

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.

Shoyo Hinata Workout Routine: Sample Workout Schedule

Monday: Hinata Calisthenics Work and Short Run

Tuesday: Shoyo Long Distance Endurance Work

Wednesday: Hinata Calisthenics Work and Short Run

Thursday: Shoyo High Intensity Interval Speed Training

Friday: Hinata Calisthenics Work and Short Run

Saturday: Optional Additional Run or Jump Rope Workout (Resources Provided)

Sunday: Mandatory Rest Day

Shoyo Hinata Workout Routine: Hinata Calisthenics Work and Short Run A

Warm Up Jog:

Jog 800-1600m

Workout:

Push Ups

4×25

Air Squats

4×20

Dips

4×15

Chin Ups (or Pike Push Ups)

4×10

Circuit Finisher: 3 Rounds

15 Box Jump

60 Second Wall Sits

15 Mountain Climbers

60 Second Plank

15 Glute Bridges

Shoyo Hinata Workout Routine: Shoyo Long Distance Endurance Work

Complete a Long Run based around YOUR Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Use the resources I provide at the end of this workout to work on building up your run.

Shoyo Hinata Workout Routine: Hinata Calisthenics Work and Short Run B

Warm Up Jog:

Jog 800-1600m

Workout:

Push Ups

4×25

Air Squats

4×20

Dips

4×15

Chin Ups (or Pike Push Ups)

4×10

Circuit Finisher: 2 Rounds

50 Jumping Jacks

40 Lying Leg Raises

30 Jumping Lunges

20 Plank to Push Ups

10 Jump Squats

Shoyo Hinata Workout Routine: Shoyo High Intensity Interval Training

For this one we’re going to be doing a jump rope circuit.

You can swap this with other jump rope workouts found in our database that I provide in the below resources.

Complete 5 Rounds:

20 Double Unders

10 Push Ups

20 Double Unders

15 Air Squats

20 Double Unders

15 Dips

20 Double Unders

10 Pike Push Ups

20 Double Unders

1 Minute Rest

Shoyo Hinata Workout Routine: Hinata Calisthenics Work and Short Run C

Warm Up Jog:

Jog 800-1600m

Workout:

Push Ups

4×25

Air Squats

4×20

Dips

4×15

Chin Ups (or Pike Push Ups)

4×10

Circuit Finisher: 5 Rounds

10 Close to Wide Push Ups

5 Burpees

10 Sit Ups

5 Burpees

10 Skater Lunges

Shoyo Hinata Workout Routine: Bonus Resources

HIIT Resources:

• The Best HIIT Workouts to Add to your Workout
• Jump Rope Workout Database

Endurance Training Resources:

• 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
• How To Continue Training After a 5K (Workout Included)

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