Nami Workout Routine: Train like The One Piece Fan Favorite!

Last updated on September 18th, 2023 at 08:13 am

The people have spoken, and Nami is an absolute must to be added to our One Piece Inspired Workouts.

And, by “the people”, I mean you guys in The SHJ Army.

This week we launched our Unofficial One Piece Workout Booklet and you all made it pretty clear Nami needed to make it into our Anime Workouts Database to help celebrate the week of launch.

She’ll also be a really fun addition to our One Piece Workout Placement Quiz because she’ll allow us to see a much different style of training than we’re used to see among our One Piece characters.

She also made it onto our list of The Most Popular One Piece Characters of All Time – though I’m sure none of you are surprised.

Mavis Vermillion Stats:

Real Name: Nami

Height: 5’7

Weight: N/A

Anime: One Piece

Powers: No

Nami comes in right around average height that we’ve seen among both female characters and celebrities.

Among the male characters there is definitely a difference in what we see as “average” height compared to celebrities, but the females are right around the same.

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.

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Nami 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.

Need Help Choosing The Best One Piece Inspired Workout?
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Nami 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 jump into our research we’re going to be pulling right from Nami’s Wiki Fandom page.

Here’s how they lead with a brief bio:

“Cat Burglar” Nami is the navigator of the Straw Hat Pirates. She is the third member of the crew and the second to join, doing so during the Orange Town Arc. She is the adoptive sister of Nojiko after the two were orphaned and taken in by Bell-mère.

She was formerly a member of the Arlong Pirates and initially joined the Straw Hats so that she could rob them in order to buy back her village from Arlong. However, she legitimately joined the Straw Hats after they rebelled against and defeated Arlong. Her dream is to make a map of the entire world.

From there we can move on to start learning more about her abilities.

Here Wiki page shares a bit of an overview before getting into specifics, which they lead with:

Being the assigned navigator of the Straw Hat Pirates, Nami is responsible for evaluating the direction that the ship goes as they sail further into the sea. Nami also tends to act as the crew’s de facto treasurer, managing the crew’s money and allocating spending money whenever they arrive at a new location.

From there they go on to an extremely long explanation about Nami’s physical abilities.

For the sake of our research I’m going to be pulling snippets and jumping around to the specific parts we can use to build out our routine.

They lead with this:

Nami had spent several years from her tender childhood to her young adult life stealing money from numerous people including dangerous pirates to buy back her village from the Arlong Pirates, these harsh and sometimes brutal experiences grants Nami a very high level of physical capabilities. In the Water 7 Arc, she demonstrated exceptional agility and incredible leg strength, being able to jump the wide distances between rooftops in Water 7. Nami is also physically very strong and fit, and when she is extremely enraged especially from Luffy’s reckless spending, she can pack extremely powerful punches to give vicious beatings, that can cause Luffy who has a tremendously tough durability to have brutal and bloody bruises. (This, however, is mainly a gag for comedy, and not representative of Nami’s actual strength) While on Weatheria, Nami showed she was capable of running extremely quickly while carrying both a heavy bag much larger than herself and Haredas with great ease.

So right off the bat we know that Nami is extremely fit and has a number of abilities including agility and leg strength, but they go on to tell us much more.

They make some mention to the fact that Nami may not be the strongest member when it comes to fighting, but she can hold her own, and she’s even been seen to be strong with a bo staff!

After that they move more into her extensive training, which they break down like this:

After the two years of extensive training on Weatheria, Nami’s physical abilities have vastly improved along with her fighting skills with the Clima-Tact, now capable of handling tougher opponents on her own. An example of this is seen when she has gained significantly high amount of superhuman strength able to easily deflect a sneak attack from a fish-man, who possess ten times the strength of a regular human. Most notably, Nami’s dexterous skill with the staff was shown when she reacted to a weakened Wanda’s attack before Sanji and Brook were able to save Nami from having to defend herself. After stopping Wanda in her tracks and overpowering her, Nami then managed to pin her to the ground. Nami also managed to defeat Brûlée, a powerful daughter of Big Mom who had taken out the highly-skilled Carrot and Chopper beforehand. She managed to survive a headbutt from Ulti (someone who was able to hurt Luffy while he was using Haki to defend himself) although Nami noted that another would kill her.

Nami was also shown to possess increased superhuman leg strength while on Punk Hazard, as Sanji managed to defeat a group of Caesar Clown’s subordinates with great ease while inside Nami’s body, utilizing the same kick-based fighting style he usually employs. Still stuck in her body, Sanji also demonstrated the ability to use “Blue Walk“, an ability developed from mimicking the superhuman Geppo of CP-9, without damaging the muscles in her legs and even under heavy conditions like the freezing depths of a chilling water deep enough to sustain sharks.

So for this one we’re going to be training around superhuman strength, speed, endurance and overall body control and movement – with a special focus in her superhuman leg strength.

For that reason I’m going to actually be pulling some additional help from some tactics we’ve utilized in some of our 90 Day Systems, which have even been used to train new U.S. Marines.

I’ll be specifically looking to use part of our Behemoth Program and even Assassin Calisthenics systems in order to build this one out and make it extremely well-versed like Nami – while also making sure to build around her overall aesthetic.

So get ready to get strong!

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Nami Workout Routine

Training Volume:

4+ days per week

Explanation:

For this one we’re going to be training utilizing an upper and lower body split so that we hit legs twice a week and really focus in on strength gain while keeping Nami’s superhuman leg strength in mind as well.  I’ll also be programming a day devoted to endurance and HIIT within the split of your two upper/lower days – but that can be subbed for other variations of cardio, training or preferred movement.

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.

Nami Workout Routine: Sample Schedule

Monday: Navigator Upper Body A

Tuesday: Navigator Lower Body A

Wednesday: Pirate Endurance and/or HIIT

Thursday: Navigator Upper Body B

Friday: Navigator Lower Body B

Saturday: Rest or Optional Additional Work

Sunday: Rest Day

Nami Workout Routine: Navigator Upper Body A

Warm Up: 

Walk 5-10 Minutes

Workout: 

Bench Press

3×12, 10, 8

Barbell Row

3×12, 10, 8

Seated Overhead DB Press

3×12, 10, 8

Pec Dec

2×15

V-Bar Lateral Pulldowns

2×15

Lateral Raises

2×15

Overhead Tricep Extensions

3×12, 10, 8

Cable Curls

3×12, 10, 8

Nami Workout Routine: Navigator Lower Body A

Warm Up: 

Walk 5-10 Minutes

Workout: 

Back Squats

3×12, 10, 8

Straight Leg Deadlifts

3×12, 10, 8

Standing Calf Raises

3×15

Hamstring Curls

2×15

Seated Calf Raises

2×20

Cable Crunches

3×15

Cable Pull Through w/ Rope

3×12, 10, 8

Hanging Leg Raises

3×15

Nami Workout Routine: Pirate Endurance and/or HIIT

For your endurance, HIIT or MMA/Parkour 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

Nami Workout Routine: Navigator Upper Body B

Warm Up: 

Walk 5-10 Minutes

Workout: 

Incline Dumbbell Bench Press

3×12, 10, 8

Deadlifts

3×8, 5, 3

Military Press

3×12, 10, 8

Hammer Strength Decline Press

2×15

Pull Ups

3×10

Hang Cleans

3×5

Dumbbell Curls

3×10, 8, 6 each arm

Machine Tricep Dips

3×12, 10, 8

Nami Workout Routine: Navigator Lower Body B

Warm Up: 

Walk 5-10 Minutes

Workout: 

Leg Press

3×12, 10, 8

Leg Press Calf Raises

3×12, 10, 8

Straight Leg Deadlifts

3×12, 10, 8

Hack Squats

2×15

Hamstring Kickbacks

2×15 each leg

Seated Calf Raises

2×15

Planks

3×60 seconds

Hyperextension

3×12, 10, 8

Nami 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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