Silvers Rayleigh Workout Routine: Train like The One Piece Dark King!

Last updated on September 16th, 2021 at 10:37 am

Silvers Rayleigh is JACKED. 

We took a bit of a break from our One Piece Inspired Workouts – but we’re about to drop an article on The Top Anime Mentors of All Time, and there’s no way we could do that without Silvers.

He’s going to make a great addition to both our Anime Workouts Database and our One Piece Workout Placement Quiz, and I’m excited to be able to build this one out for us.

He didn’t quite make it onto any of our previous most powerful or most popular lists (including our list of The Most Powerful One Piece Characters of All Time) that we’ve seen thus far – but among the mentors Silvers is going to give them a run for their money and I’d even wager he’d make it to top three, if not THE best of all time.

Silvers Rayleigh Stats:

Real Name: Silvers Rayleigh

Height: 6’2

Weight: N/A

Anime: One Piece

Powers: Yes

Among One Piece characters in general Silvers might not be a behemoth, but when compared to male anime characters we’ve seen he’s quite large.

It’s tough when you have characters like Donquixote Flamingo, Big Mom, Monkey D. Garp, White Beard, and Gol D. Roger, but Silvers is still technically big and jacked!

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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Silvers Rayleigh Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero.**

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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Silvers Rayleigh 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 kickstart our research into Silvers Rayleigh we’re going to be pulling right from his One Piece Wiki Fandom page, starting with a bio that they actually give some pretty good depth for.

Here’s what they say:

Silvers Rayleigh, also known as the “Dark King”, is an extremely powerful and famous retired pirate who formerly served as the first mate of the legendary Roger Pirates, and known as the “Right Hand of the Pirate King”. Rayleigh is one of the major figures, along with Whitebeard, Shiki, Monkey D. Garp, Sengoku, and Kong from the times when the “Pirate King” was alive.

After the disbandment of the Roger Pirates and the execution of Gol D. Roger, Rayleigh became a coating mechanic at the Sabaody Archipelago. Also at some point after this he became the husband of Shakuyaku. He is an ally of the Straw Hat Pirates during the Sabaody Archipelago Arc, and served as Monkey D. Luffy’s mentor in the use of Haki during the two-year timeskip.

When they move into his powers and abilities section they give us a LONG list of information.

Here’s how they initially start it off with an overview:

Rayleigh is extremely powerful, easily one of the strongest characters introduced. Shakuyaku vouches for his strength by saying that he is “100 times stronger” than all of the Eleven Supernovas.

In his younger days with Gol D. Roger, Rayleigh commanded the rest of Roger’s crew as his first mate. He would do several duties while supervising the rest of the crew. Amongst these duties was disciplining the young apprentices Buggy and Shanks over their constant arguing about pointless things, such as which of the two polar regions is the colder one. After Gol D. Roger’s crew disbanded, Rayleigh became a coating mechanic in Sabaody. He specializes in coating ships with Yarukiman resin, a process which enables ships to travel to Fish-Man Island.

In terms of raw power, when Vice Admiral Garp was informed Rayleigh may be on Sabaody Archipelago, he told his men not to confront him nor should Fleet Admiral Sengoku be informed. Garp reasoned that the Marines should not confront two legends, Whitebeard and Rayleigh, at the same time. Admiral Kizaru even admitted that if the Marines were to make an honest attempt at capturing Rayleigh, they would need to do serious preparation, further explaining his great strength.

Due to his phenomenal strength, he was able to fight Admiral Kizaru equally and he even managed to scratch the admiral. However, Rayleigh himself has admitted that he is not as young as he used to be, and as a result can tire in battle. This implies that when he was in the prime of his strength, he may have been even stronger than when he fought Kizaru, a true testament to his strength. Eustass Kid himself even states that Rayleigh was “a legend”. Another glimpse of his strength is seen when he seemingly snatches off Camie’s exploding slave collar and tosses it into the air before it could self destruct.

Clearly we are dealing with an EXTREMELY strong character.

Which is another reason I wanted prioritize getting him into our One Piece Inspired Workouts ASAP as well.

When they begin breaking down each of his individual abilities they make mention to his intelligence, mechanics, culinary expertise, swordsmanship, Haki, weapons and then eventually get to his physical abilities.

For his physical abilities they state:

Rayleigh possesses immense physical strength despite his elderly age. He is powerful enough to kill several Sea Kings with his bare hands while swimming in the Calm Belt. In the anime, he could throw bullets with extreme force and accuracy, able to destroy cannonballs fired at him.

Rayleigh is extremely fast and possesses extraordinary reflexes. When removing Camie’s exploding collar, he patiently calculated the time when the collar released itself and quickly tossed it away before it detonated. He could intercept Kizaru’s attack when the Admiral was about to kill Roronoa Zoro without Kizaru noticing, and also managed to keep up with his light enhanced speed.

Though tarnished by age, Rayleigh still possesses a tremendous amount of stamina, being able to swim to Amazon Lily from outside the Calm Belt while killing a number of Sea Kings in his way despite swimming such a long distance.

We know he’s extremely powerful, but this breakdown puts a new perspective on it.

We’re going to be training around:

• Immense Physical Strength
• Tremendous Amount of Stamina
• Extreme Speed and Extraordinary Reflexes

Luckily for us we can hit the immense strength and extreme speed at the same time with weight training and then use some circuits and endurance work to round it all our for the stamina while also putting the speed to the test.

But, that will involve a lot of volume and heavy lifting, so get ready!

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Silvers Rayleigh Workout Routine

Training Volume:

5 days per week

Explanation:

We’re going to be training with four days of weightlifting, one day of long distance cardio, and mini circuits and short cardio sessions after each lifting session.  If you want to cut the long distance cardio for some extra rest to let your muscles grow, that would be the day to cut.

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Silvers Rayleigh Workout Routine: Sample Schedule

Monday: Dark King Chest, Triceps and Cardio

Tuesday: Dark King Legs, Calves and Mini-Circuit

Wednesday: Pirate Long Distance Stamina Training

Thursday: Dark King Shoulders, Traps and Mini-Circuit

Friday: Dark King Back, Biceps and Cardio

Saturday: Rest or Optional Additional Work

Sunday: Rest Day

Silvers Rayleigh Workout Routine: Dark King Chest, Triceps and Cardio

Warm Up: 

5-10 Minute Incline Walk

Workout: 

Incline Dumbbell Bench Press

4×12, 10, 8, 6

Tricep Cable Pushdowns

4×15, 12, 10, 8

Dumbbell Chest Flys

3×12, 10, 8

Tricep Kickbacks

3×12, 10, 8 each arm

Triset:

A. Hex Press

3×12

B. Push Ups

3×20

C. Dips

3×15

Cardio:

Complete 15-30 Minutes of Varied Cardio

Silvers Rayleigh Workout Routine: Dark King Legs, Calves and Mini-Circuit

Warm Up: 

2×25-50 Jump Rope or Jumping Jacks

2×25-50 High Knees

Workout: 

Back Squat

4×12, 10, 8, 6

Leg Press

4×15, 12, 10, 8

Seated Calf Raises

3×12, 10, 8

Hamstring Curls or Kickbacks

3×12, 10, 8

Triset:

A. Goblet Lunges

3×10 each leg

B. Weighted Glute Bridges

3×20

C. Alternating Pistol Squats

3×5 each leg

Mini-Circuit: Complete 2 Rounds

400M Run

25 Kettlebell Swings

20 Goblet Squats

10 Sumo Deadlift High Pulls

Silvers Rayleigh Workout Routine: Pirate Long Distance Stamina Training

For your endurance or HIIT days you have quite a few options.

You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.

I’ll break it down in that order:

Option One – Run Based on Overall Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Endurance Work 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 Your First 5K (Workout Included)

Option Two – Varied Cardio for 45-60 Minutes:

Split your cardio up however you’d like but complete 45-60+ minutes using:

• Treadmill Walk/Run
• Rower Machine
• StairMaster
• Elliptical
• Swim
• Bike

Option Three – Complete HIIT Training Using SHJ Resources:

• The Best HIIT Workouts
• Jump Rope Workout Database

Silvers Rayleigh Workout Routine: Dark King Shoulders, Traps and Mini-Circuit

Warm Up: 

2×25-50 Jump Rope or Jumping Jacks

2×25-50 High Knees

Workout: 

Military Press

4×12, 10, 8, 6

Barbell Shrugs

4×15, 12, 10, 8

Power Cleans

3×12, 10, 8

Dumbbell Front Raises

3×12, 10, 8

Triset:

A. Dumbbell Shrugs

3×10

B. Curl to Press

3×10

C. Clap Push Ups

3×20

Mini-Circuit: Complete 4 Rounds

100M Run

30 Mountain Climbers

20 Alternating Dumbbell Snatches (Total)

10 Half Burpees

Silvers Rayleigh Workout Routine: Dark King Back, Biceps and Cardio

Warm Up: 

5-10 Minute Incline Walk

Workout: 

Deadlift

4×12, 10, 8, 6

Standing Alternating Dumbbell Curls

4×15, 12, 10, 8 each arm

Bent Over Rows

3×12, 10, 8

Seated Concentration Curls

3×12, 10, 8 each arm

Triset:

A. Wide Grip Pulldowns

3×12

B. Wide to Close Push Ups

3×20

C. Chin Ups

3xFailure

Cardio:

Complete 15-30 Minutes of Varied Cardio

Silver Rayleigh Workout Routine: Optional Additional Training Resources

Parkour Training Resources

• The Nightrunner Parkour Workout Routine
• The Assassin’s Creed Parkour Workout Routine
• The Robbie Amell Parkour Workout Routine

Main MMA Training Resources

• Anna Diop Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan
• Frank Grillo Boxing Workout

Other MMA Training Resources:

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine

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