Last updated on August 6th, 2021 at 06:58 pm
Mirko’s Workout is going to be the newest addition to our new My Hero Academia Workout Database for all our MHA Inspired Workouts!
We now have a few mini databases for some anime that we have more than 15+ characters for within our Anime Workouts Database!
But Mirko is an extremely fun female character to add because not only is she the number five ranked Pro Hero in MHA, but she’s also the top female!
Her Quirk, which we’ll talk more about later (in the research section of this article), makes her extremely strong; so you guys better be ready for some intensity and volume in this one.
Mirko Stats:
Real Name: Rumi Usagiyama
Height: 5’2 ⅝”
Weight: N/A
Anime: My Hero Academia
Powers: Yes
Mirko is short, but don’t let her height fool you…she is POWERFUL.
And although her weight isn’t listed, we can assume she definitely has a fair amount of muscle weight on her!
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.
Grab The Unofficial My Hero Academia Workout Booklet and Unleash Your Inner Hero!
Mirko 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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Mirko 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.
If you missed it, Mirko is the Fifth Ranked Pro Hero in all of My Hero Academia.
Here’s a brief bio that her Wiki Fandom gives us (and when I say brief I mean very brief):
Rumi Usagiyama, also known as Rabbit Hero: Mirko is the No. 5 Pro Hero.
Don’t worry, we’ll be building on that!
They also tell us a bit about her overall appearance and personality, which I’ll give a bit of information on before going into her powers:
Rumi has an athletic build with muscular arms and legs. Rumi has tanned skin, red eyes which are tilted slightly inwards, long eyelashes, and straight white hair reaching down past her waist. On her head, she has a pair of long white rabbit ears pointing upwards with a slight crook. Along with these, she also has a round white tail, which gives her overall design a definite resemblance to an albino rabbit.
And they continue with:
Rumi is tough and speaks her mind, even if it causes confrontation, and she respects those who do the same. Rumi seems to believe that heroes who join teams are cowards, as they could just be relying on their teammates’ strength rather than their own.
Before we go into her overall powers, which come from her Quirk, I also want to start with what her Quirk actually is!
She has the Quirk: Rabbit.
Here’s how her Wiki Fandom describes it:
Rabbit: Rumi’s Quirk gives her the attributes and abilities of a rabbit. This grants her incredible leg strength, allowing her to jump and kick with extreme force; she can even destroy large chunks of the ground by thumping her foot. She also has excellent hearing thanks to her rabbit-like ears, and possess animal instincts that alert her to nearby danger.
This Quirk also comes with a LONG list of abilities.
Which you may have been able to guess considering Mirko is the in the top five heroes…
Here’s the full list of powers:
Overall Abilities: As the No. 5 Pro Hero, Rumi is more powerful than most other Pro Heroes. Her hearing capability is outstanding, as she was even able to locate her target though minimalistic noise. She was also shown to be capable of multitasking, as she simultaneously attacks, dodges, and concludes information about the enemies.
- Enhanced Strength: Rumi has proved to possess incredible physical strength, being able to easily defeat several Nomus and to break down the huge metal gate that kept Kyudai Garaki’s secret laboratory. Remarkably, she was able to momentarily incapacitate some of the High-End Nomu and sever one of their heads. However, after they started to stabilize, she was quickly overwhelmed by them to the point that she was prepared to die and decided to finish off Doctor Garaki to take him with her.
- Enhanced Speed: In conjunction with her level of physical strength, Rumi possesses an equally impressive amount of speed. Her speed allowed her to reach Kyudai’s laboratory in just a few minutes, being barely slowed by the Nomus that tried to stop her. She was also fast enough to keep up with the High-End Nomu, but once they began to stabilize, Rumi was unable to land any more blows on the High-Ends.
- Enhanced Dexterity: Rumi has shown to possess incredible control over her limbs and body, as seen when she fights multiple High-Ends.
- Enhanced Agility: Rumi has shown to have incredible agility.
- High Pain Tolerance: During the Hospital Raid, Rumi’s left forearm was crushed and she was forced to cut it off completely, yet continued to engage in extremely intense combat without issue. Even after sustaining further injuries, she was still able to seemingly ignore the pain enough to achieve her objective and destroy Shigaraki’s container.
- Master Hand to Hand Combatant: Due to her Quirk, Rumi primarily relies on hand to hand combat to restrain and incapacitate villains. Thanks to her strong legs, she heavily favors kicks in her fighting style, matched with incredible speed and the ability to build up momentum by jumping from one spot to the next.
- Intuition: As seen during the heroes raid against Kyudai Garaki’s hospital and against the High End Nomu’s, Rumi showcased to have immensely sharp instincts and intuition, with her having been able to detect the sever danger Tomura Shigaraki possessed despite him being medically deceased.
There are a couple things there that we can specifically zoom in to and build this routine around.
Specifically: enhanced strength, enhanced speed, enhanced agility, and even master of hand to hand combat.
Get ready for a focus on legs, ladies!
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Mirko Workout Routine
Training Volume:
4+ days per week
Explanation:
We’re going to be working with an Upper/Lower Body Split, two days of each per week, with endurance work and optional training added in on top of that.
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Mirko Workout Routine: Sample Workout Schedule
Monday: Rabbit Upper Body and Speed A
Tuesday: Rabbit Lower Body and Speed A
Wednesday: HIIT or Mixed Martial Arts Optional Training
Thursday: Rabbit Upper Body and Speed B
Friday: Rabbit Lower Body and Speed B
Saturday: HIIT or Mixed Martial Arts Optional Training
Sunday: Mandatory Rest Day
Mirko Workout Routine: Rabbit Upper Body and Speed A
Warm Up:
2×25 Jumping Jacks
2×25 High Knees
2×25 Butt Kickers
Workout:
Barbell Bench Press
3×8-12
Barbell Bent Over Rows
3×8-12
Seated Dumbbell Shoulder Press
3×8-12
Lat Pulldowns
3×8-12
Low Cable Chest Flyes
2×12-15
Dumbbell Curl
2×12-15
Overhead Dumbbell Tricep Extensions
2×12-15
Rope Cable Face Pulls
2×15-25
Mirko Workout Routine: Rabbit Lower Body and Speed A
Warm Up:
2×25 Jumping Jacks
2×25 High Knees
2×25 Butt Kickers
Workout:
Back Squats
4×6-10
Glute Ham Raises
3×8-12
Alternating Forward Lunges
3×10-15 each leg
Lying Hamstring Curls
3×12-15
Standing Smith Machine Calf Raises
3×8-12
Blowout: 3 Rounds for Time
20 Double Unders
30 Second Wall Sit
10 Alternating Pistol Squats
30 Second Wall Sit
20 Double Unders
Rest 2 Min.
Mirko Workout Routine: Rabbit Upper Body and Speed B
Warm Up:
2×25 Jumping Jacks
2×25 High Knees
2×25 Butt Kickers
Workout:
Pull Ups
3×10
Incline Dumbbell Bench Press
3×8-12
Standing Barbell Push Press
3×8-12
Cable Lat Pullovers
3×10-15
Close to Wide Push-ups
3×10-20
EZ-Bar Bicep Curl
3×12-15
Dumbbell Tricep Kickbacks
3×12-15
Mirko Workout Routine: Rabbit Lower Body and Speed B
Warm Up:
2×25 Jumping Jacks
2×25 High Knees
2×25 Butt Kickers
Workout:
Leg Press
3×8-12
Romanian Deadlift
3×8-12
Unilateral Dumbbell Shrug
3×8-15
Leg Extensions
3×12-15
Seated Machine Calf Raises
3×15-20
Hanging Leg Raises
4×20
Blowout: 3 Rounds for Time
20 Double Unders
30 Second Side Plank Right
20 Sit Ups
30 Second Side Plank Left
20 Double Unders
Rest 1 Min.
Mirko Workout Routine: Alternative Training Resources
MMA Training Resources:
- Deathstroke Workout Routine
- Daredevil Workout Routine
- Moon Knight Workout Routine
- Sagat Workout Routine
- Anna Diop Workout Routine and Diet Plan
- Ryan Potter Workout Routine and Diet Plan
- Frank Grillo Boxing Workout
Parkour Training Resources
- The Nightrunner Parkour Workout Routine
- The Assassin’s Creed Parkour Workout Routine
- The Robbie Amell Parkour Workout Routine
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
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How can I make this work for me when I’m at home and don’t have access to gym items (weights and stuff)? I only have resistance bands.
A lot of these movements can be done with resistance bands by switching up the variation a bit if you want to sit there and google “XYZ Movement With Resistance Bands” each time and try it that way. Or you can choose one of the hundreds of calisthenics workouts we have.
Im a beginner and I want to do this workout but it doesn’t state what weight I should start off with.
I would never be able to tell the hundreds of thousands of people that come to the site what weight to start with. It’s so insanely different for every single person. You need to go start light and work your way up until you can hit those rep ranges at a moderate difficulty but not failing.