Last updated on September 16th, 2021 at 10:33 am
We’ve have a few One Piece characters join us at SHJ, but definitely not enough.
And now our One Piece fanboys and fangirls are flooding into our community!
Our Anime Workouts Database has been exploding lately, so our requests for One Piece characters has gone up tremendously as well.
Although I will admit that it still doesn’t rival shows like My Hero Academia, Demon Slayer and Jujutsu Kaisen, as we continue to build those up it leaves room for more One Piece characters to flood in as well.
So far we’ve seen our Luffy Workout, our Zoro Workout, and most recently our White Beard Workout; but I’m really excited for more to come!
Shanks Stats:
Real Name: Shanks
Height: 6’6 1/2
Weight: N/A
Anime: One Piece
Powers: No
Shanks is a freakin’ giant.
He towers over guys like Dwayne Johnson and Jason Momoa, and is one of the tallest characters we’ve seen (which is a huge feat for an anime character).
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.
Grab The Unofficial One Piece Workout Booklet and Unleash Your Inner Pirate!
Shanks 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 One Piece Workout Placement Quiz Now!
Shanks 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.
Shanks is pretty awesome, and obviously there’s no Wiki Fandom bio that will do these characters the justice they’re owed, BUT I am still going to start with Shanks’ Wiki Fandom bio nonetheless:
“Red-Haired” Shanks, commonly known as just “Red Hair”, is the chief of the Red Hair Pirates and one of the Four Emperors that rule over the New World.
Shanks is a former member of the legendary Roger Pirates, the only pirate band to successfully conquer the Grand Line, starting out his pirate career on said crew as an apprentice.
Notably, Shanks is the pirate who inspired Monkey D. Luffy to go on his own pirate journey, and his crewmate Lucky Roux found the Gomu Gomu no Mi that was accidentally eaten by Luffy.
From there Shanks’ section of his powers and abilities section actual goes into a ton of depth.
That being said, I will be making some cuts to enable it all to fit within this article for us.
Here’s how they start us off:
As a former member of the Roger Pirates, chief of the Red Hair Pirates, and one of the Four Emperors in the New World, Shanks is known to be one of the four strongest pirates in the world. However, not much is known about Shanks’ powers and abilities in detail.
Despite being the youngest of the Four Emperors, Shanks is on an equal level with the more experienced Kaido, Charlotte Linlin, and even Whitebeard, who was feared as the strongest pirate in the World. Rockstar also used his captain’s name to convey to Whitebeard the importance of the letter he delivered to him. It was also stated by the Five Elders that he is one of the few people capable of stopping Teach. Admiral Akainu fought through many men, a couple of Whitebeard’s division commanders, and two former Warlords of the Sea to get to Luffy, but did not challenge Shanks when the Emperor appeared. Members of the Worst Generation such as Eustass Kid, Scratchmen Apoo, and Basil Hawkins had to ally with each other to have a possibility of overthrowing Shanks.
Among his other abilities his Wiki Fandom names:
- Leadership
- Swordsmanship
- Haki (which is a mysterious power that allows the user to utilize their own spiritual energy for various purposes.)
- Shanks is one of the very small number of people in the world who can use all three types of Haki. Even Whitebeard complimented Shanks for his Haki when he used it on his visit.
For his physical abilities they actually go into a ton of detail as well.
This is where we’ll be pulling the majority of what we’ll work with for his workout routine:
Shanks has immense physical strength as he was once a rival to Mihawk, a master swordsman with tremendous power that could overwhelm Zoro in terms of brute force with immense ease. Even with only one arm, Shanks can apply tremendous power to his swordsmanship, able to easily match Whitebeard, a gigantic man who could completely overpower giants and an entire army of powerful and skilled Marine officers. With his physical strength combined with Busoushoku Haki, Shanks could defend against Akainu’s magma fist which has extremely destructive offensive power that could burn powerful enemies such as Jinbe, Ace, and even Whitebeard.
Shanks possesses an immense amount of endurance and tolerance to pain. Even after having his arm bitten off by a Sea King that attempted to devour Luffy, Shanks was completely unfazed despite the heavy bleeding and simply used Haoshoku Haki to scare off the Sea King.
Shanks is also an excellent swimmer, having once swam deep into the ocean depths to save Buggy from drowning and also swam a long distance fast enough to save Luffy from being devoured alive by a Sea King.
So we’ll be looking to achieve:
- Immense Physical Strength
- Immense Endurance
- Excellent Swimming Ability
- Swordsmanship (We’ll replicate with mixed martial arts and parkour)
- Lean and Chiseled Physique
Think you can handle all this?
We’ll be looking at a ton of volume with this one, so be prepared for it.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Shanks Workout Routine
Training Volume:
5+ days per week
Explanation:
Shanks is insanely strong, but he’s also human. To replicate his strength and also make this routine fun for all our new anime fans to take advantage of I’m going to be building it around calisthenics mixed with HIIT training. This can also be paired with some extra endurance work, mixed martial arts, and even parkour that I’ll provide resources for below.
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.
Shanks Workout Routine: Sample Workout Schedule
Monday: Red-Hair Calisthenics Supersets and Finisher A
Tuesday: Pirate Calisthenics HIIT A
Wednesday: Long Distance Endurance Calisthenics Circuit
Thursday: Red-Hair Calisthenics Supersets and Finisher C
Friday: Pirate Calisthenics HIIT A
Saturday: Optional MMA/Parkour/Extra Endurance or Active Rest Day
Sunday: Mandatory Rest Day
Shanks Workout Routine: Red-Hair Calisthenics Supersets and Finisher A
Warm Up:
800-1600m Jog
Workout:
Superset One:
A. Handstand Push Ups
3×10
B. L-Sit Hold
3×30 Seconds
Superset Two:
A. Jump Squats
3×10
B. Lying Leg Raises with Hip Thrust
3×20
Superset Three:
A. Chair Dips
3×10
B. V-Ups
3×20
HIIT Finisher: 3 Rounds for Time
10 Plank to Push Ups
5 Box Jumps
10 Planking Shoulder Taps
5 Burpees
Shanks Workout Routine: Pirate Calisthenics HIIT A
Complete 5 Rounds for Time:
100 Jump Ropes or Jumping Jacks
25 Decline Push Ups
50 Jump Rope, Jumping Jacks or Mountain Climbers
20 Dips
50 Jump Rope, Jumping Jacks or Mountain Climbers
15 Air Squats
50 Jump Rope, Jumping Jacks or Mountain Climbers
10 Burpees
Shanks Workout Routine: Long Distance Endurance Calisthenics Circuit
Complete 2 Rounds for Time:
800m Run
50 Chin Ups
75 Push Ups
100 Air Squats
Shanks Workout Routine: Red-Hair Calisthenics Supersets and Finisher B
Warm Up:
800-1600m Jog
Workout:
Superset One:
A. Close to Wide Push Ups
3×20
B. Hollow Hold
3×30 Seconds
Superset Two:
A. Jumping Lunges
3×10 each leg
B. Mountain Climbers
3×20
Superset Three:
A. Dips
3×15
B. Sit Ups with Twist
3×20
HIIT Finisher: 3 Rounds for Time
10 Half Burpees
30 Second Plank
10 Alternating Pistol Squats
5 3-Second Pause Squats
Shanks Workout Routine: Pirate Calisthenics HIIT B
Complete 5 Rounds for Time:
100 Jump Ropes or Jumping Jacks
30 Push Ups
50 Jump Rope, Jumping Jacks or Mountain Climbers
25 Sit Ups
50 Jump Rope, Jumping Jacks or Mountain Climbers
20 Bodyweight Skull Crushers
50 Jump Rope, Jumping Jacks or Mountain Climbers
10 Box Jumps
Shanks 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
Join The Superhero Academy and start unleashing your inner SuperHuman.
GRAB THE UNOFFICIAL ONE PIECE WORKOUT BOOKLET!
More than 10 Workouts for Pirates, Marines, Swordsman, Navy Captains, any of the Seven Warlords of the Sea, or any pirate in between!
(Unofficial Workouts Inspired by Characters)
SIGN UP FOR FREE WORKOUTS!
Join over 100,000 member of The SHJ Army & receive:
