Last updated on August 10th, 2022 at 04:47 pm
We started with our first ever sports themed anime inspired workout seeing Shoyo Hinata’s Workout; but now we’re here for another this week!
Shoyo Hinata and Tetsuya Kuroko’s workout were both the most requested sports anime workouts we had coming in and I thought it was time to finally have them added to our Anime Workouts Database!
We’re also having them come in as two calisthenics workouts!
These aren’t typical characters to build routines around, but they still fit right into our Workout Database surrounded by hundreds of celebrities, athletes and other character inspired routines.
Tetsuya Kuroko Stats:
Real Name: Tetsuya Kuroko
Height: 5’6
Weight: 126 lbs.
Anime: Kuroko’s Basketball
Powers: No
Tetsuya comes in at 5’1 at first but then at 5’6. This is fairly short among characters, but actually near average among anime characters specifically.
It’s also important to remember that Tetsuya is only 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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Tetsuya Kuroko 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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Tetsuya Kuroko 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 much about Tetsuya, that’s okay, we’re going to start off by pulling from his Wiki Fandom and discussing a bit more about his character and even eventually some of his skills and abilities.
Here’s what they start us off with for his bio:
Tetsuya Kuroko is the main protagonist of the manga, Kuroko no Basuke. He was the Phantom Sixth Player of the Generation of Miracles at Teikō Junior High. He specialises in misdirection and passes. He now plays as a regular with Seirin with the goal of bringing the team and Taiga Kagami to the top of Japan.
So similar to Shoyo we’re going to be working around a character that does not necessarily have these overpowered powers and abilities that we’re used to seeing at SHJ.
Coming off our list of The Most Powerful Anime Characters of All Time, this definitely is a bit of a swap.
That being said, we do have a handful to build this routine around, starting with Tetsuya’s physique.
We’re definitely going to be training to be slim and lean like him, so immediately add that to our list of things we’re shooting for.
Tetsuya isn’t exactly the most superb athlete on the court in terms of physical conditioning, but he has found his niche and plays around his incredible passing skills and eye for finding his teammates.
Here’s what his Wiki tells us about his fitness level:
Though Kuroko is fairly weak, his talents allow him to play a central role in any team. Possessing a superbly observant eye in addition to his ability to blend in invisibly to any environment, Kuroko can perform imperceptible passes and virtually unstoppable steals, getting the ball to and between his teammates faster than opponents can react. His near-invisibility makes him highly susceptible to on-court injuries however. Further, his talent is not effective indefinitely. If he is left in play too long, opponents grow used to his misdirection tactics; as such, he must be placed on the bench at varying points in any match to prevent this. Kuroko is incredibly important for Seirin having been called a trump card.
He mostly plays on the position of small forward based on defensive matchups and substitution strategies, but in recent chapters his stats list his position as a question mark. This is because Kuroko is difficult to place in one of the five set basketball positions, his role in the team applies to none of those, but mostly as a pass-first point guard based on size and passing abilities.
On top of this Kuroko has his specific skills like his misdirection mentioned above, as well as moves like invisible pass, ignite pass, cyclone pass and more!
He’s definitely a force on the court and found a way for himself to be extremely useful to the team; even with clear weaknesses that could have just as easily brought him down a notch.
For that reason we’re going to be building this routine specifically around:
- Kuroko Aesthetic (Lean and Toned Physique)
- Stamina and Endurance
- Speed and Strength
It’ll be a bit similar to our Shoyo routine but with a bit of a twist specific to Kuroko.
Think you can handle it?
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Tetsuya Kuroko Workout Routine
Training Volume:
5 days per week
Explanation:
We’re going to be training with calisthenics to get a lean and toned physique like Kuroko, while also looking to build up our endurance for basketball as well as dominate and increase our speed and strength. We’ll be using three days of calisthenics and circuit training and then two days devoted to running.
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Tetsuya Kuroko Workout Routine: Sample Workout Schedule
Monday: Kuroko Calisthenics and Circuit A
Tuesday: Basketball Endurance Training
Wednesday: Kuroko Calisthenics and Circuit B
Thursday: Basketball Endurance Training
Friday: Kuroko Calisthenics and Circuit C
Saturday: Optional HIIT or Extra Endurance Training
Sunday: Mandatory Rest Day
Tetsuya Kuroko Workout Routine: Kuroko Calisthenics and Circuit A
Warm Up:
High Knees
2×25
Butt Kickers
2×25
Jumping Jacks
2×25
Workout:
Push Ups
3×25
Air Squats
3×20
Dips
3×15
Chin Ups
3×10
Kuroko Circuit A: Complete 3 Rounds
30 Second Sprint
5 Burpees
10 Planking Shoulder Taps
15 Jump Squats
20 Close to Wide Push Ups
Tetsuya Kuroko Workout Routine: Basketball Endurance Training
I will be adding endurance training and high intensity interval training resources below, but for this section I’ll be building it around your fitness level.
Beginner: 1-3 Mile Run
Intermediate: 3-5 Mile Run
Advanced: 5+ Mile Run
Tetsuya Kuroko Workout Routine: Kuroko Calisthenics and Circuit B
Warm Up:
High Knees
2×25
Butt Kickers
2×25
Jumping Jacks
2×25
Workout:
Push Ups
3×25
Air Squats
3×20
Dips
3×15
Chin Ups
3×10
Kuroko Circuit B: Complete 5 Rounds
10 Sit Ups
5 Half Burpees
10 Box Jumps
5 Half Burpees
10 Lying Leg Raises
Tetsuya Kuroko Workout Routine: Basketball Endurance Training
I will be adding endurance training and high intensity interval training resources below, but for this section I’ll be building it around your fitness level.
Beginner: 1-3 Mile Run
Intermediate: 3-5 Mile Run
Advanced: 5+ Mile Run
Tetsuya Kuroko Workout Routine: Kuroko Calisthenics and Circuit C
Warm Up:
High Knees
2×25
Butt Kickers
2×25
Jumping Jacks
2×25
Workout:
Push Ups
3×25
Air Squats
3×20
Dips
3×15
Chin Ups
3×10
Kuroko Circuit C: Complete 2 Rounds
50 Double Unders
40 Mountain Climbers
30 Second Plank
20 Jumping Lunges
10 Plank to Push Ups
Tetsuya Kuroko Workout Routine: Bonus Training Resources
HIIT Resources:
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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