Trafalgar Law Workout Routine: Train like The Powerful One Piece Character!

One Piece is one of the most popular anime ever, and naturally, our One Piece Inspired Workouts are some of the most popular at SHJ.

We’ve been slowly growing them with some of The SHJ Army’s other favorites within our Anime Workouts Database, and now today we get to feature a character that has made it to multiple lists already!

Trafalgar Law made it to our Most Powerful One Piece Characters of All Time, AND onto our list of The Most Popular One Piece Characters of All Time.

It’s safe to say he’s a fan favorite that can pack a punch.

That’s one of the reasons he’s also going to make a huge impact to our One Piece Workout Placement Quiz and is here for our launch week of our Unofficial One Piece Workout Booklet!

Trafalgar Law Stats:

Real Name: Trafalgar D. Water Law

Height: 6’3 1/2

Weight: N/A

Anime: One Piece

Powers: Yes

Trafalgar Law is actually quite tall.

He stands up at the same range as Yujiro Hanma, and above the majority of other male anime characters we’ve seen thus far – although he doesn’t rank in with some of the behemoths.

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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Trafalgar Law 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?
Take The One Piece Workout Placement Quiz Now!

Trafalgar Law 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.

Jumping into our research on Trafalgar Law we’re going to be pulling right from his Wiki Fandom page.

They actually have an extremely long bio section (much longer than we’re used to see among our anime characters), so I’ll start with the initial snippet to ease our way into it:

Trafalgar D. Water Law, more commonly known as just Trafalgar Law and by his epithet as the “Surgeon of Death”, is a pirate from North Blue and the captain and doctor of the Heart Pirates. He is one of twelve pirates who are referred to as the “Worst Generation”. He became one of the Seven Warlords of the Sea during the timeskip, but his position was revoked for allying with the Straw Hat Pirates. Law, like many other pirates, dreams of finding the One Piece, while also desiring to know the purpose of the Will of D..

When we then jump into his powers and abilities they again give us a TON of information.

Here’s how they begin telling us about his physical abilities:

In addition to his Devil Fruit, Law underwent an extremely rigorous combat training regimen under the Donquixote Pirates as a child, attaining incredible superhuman physical prowess. While still a twelve year old boy, he was already strong enough to throw Rosinante, a very tall and large man, by grabbing him by the leg. Additionally, he has the physical power to block Doflamingo’s extremely powerful Overheat string which shook the Thousand Sunny with just his sword. He easily wielded Kikoku, a sword as tall as himself with great speed, and is able to slice enemies faster than they can react as well as keep up with Doflamingo.

They also go on to talk about his endurance as well:

He has also displayed exceptionally great endurance, as he had his heart directly crushed to the point where he lost consciousness, only to recover shortly afterwards. In addition, he was also capable of enduring a prolonged brutal beating from Vergo which resulted in him becoming severely bloody before defeating him in a single blow once Smoker had retrieved his heart. Even as a child dying from from the incurable Amber Lead Syndrome, Law was able to keep up with the very harsh training regimen of the Donquixote Pirates of which even adults could not keep up with. Even when his disease reached a fatal stage, he could survive two ruthless beatings from Vergo. During the Worst Generation’s fight against Kaidou, law took a Thunder Bugua from the Emperor, and managed to not only stay conscious, but also retain enough energy to go and challenge Big Mom, something Luffy couldn’t do.

From there they make mention to his martial arts, medical expertise, tactical skills, and then into his Devil Fruit ability.

We’ll be going over that for the sake of knowing more about his background as a character:

Law ate the Ope Ope no Mi, a Paramecia-type Devil Fruit which allows him to create a sphere of light blue aura, inside which he can manipulate the fabric of space. He can manifest this aura sphere over a very wide area, however he cannot move the sphere once he’s conjured it, he would instead have to dismiss the sphere and create a new one in a different location. Furthermore, Law has to concentrate in order to maintain and use his power, and unlike most Devil Fruit powers, Law’s powers directly take a toll on his stamina.

Being that we don’t have the Ope Ope no Mi, I don’t want to waste too much time going into the depth of the powers that come with it, and instead move onto Law’s incredible swordsmanship to finish us off and lead into his program.

Here’s how they break it down:

Law is extremely skilled in wielding his Nodachi Kikoku, a sword about as tall as he is. Even without using his Devil Fruit abilities, Law is capable of fighting even a Vice-Admiral such as Smoker, as he is able to clash against his jitte with little effort and even block extremely powerful long range attacks such as Doflamingo’s Overheat. In contrast to the ranged slashes of traditional swordsman, Law’s sword slashes don’t travel but simply provide the cutting effect while his spatial manipulation within his ROOM provides the range. Through spatial slicing, he can dismember people without harming them and attach separated parts in any manner he sees fit.

So for the sake of building this one out our main focus will be obtaining Law’s superhuman physical prowess and endurance.

He trained extremely hard, and we’re going to be doing the same.

For this one I’m actually going to be pulling tactics from our 90 Day Systems, which have even been used to train new U.S. Marines, this time specifically our Superhuman System to have a wide variety and diversified training style.

This will allow us to not only achieve the Trafalgar Law aesthetic, but also go after that superhuman physical set of abilities he has from his own training.

So get ready for a ton of volume, intensity and hard work!

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Trafalgar Law Workout Routine

Training Volume:

6 days per week

Explanation:

For this one we’re going to be working with a schedule of 3 days ON and then 1 day OFF. So if you want to switch it up you can utilize Benchmark Workouts and alternative training methods from our Academy or Core 90 Day Systems – but another option would be to switch it up with some of our alternative HIIT workouts or Jump Rope Workouts, which I’ll also provide links to 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.

Trafalgar Law Workout Routine: Sample Schedule

Monday: Donquixote Pirate Upper Body Day

Tuesday: Law Intensity Circuit Training A

Wednesday: Pirate Endurance Work or MMA/Parkour

Thursday: Off Day

Friday: Donquixote Pirate Lower Body Day

Saturday: Law Intensity Circuit Training B

Sunday: Pirate Endurance Work or MMA/Parkour

Monday would then become your off day and you’d pick back up with this schedule on Tuesday.

Trafalgar Law Workout Routine: Donquixote Pirate Upper Body Day

Warm Up: 

Run 1 Mile

Workout: 

Incline 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

Trafalgar Law Workout Routine: Law Intensity Circuit Training A

Warm Up:

25 Jumping Jacks

25 High Knees

Workout: Complete for Time

Run 1 Mile

Complete 4 Rounds

30 Push Ups

20 Kettlebell Swings

15 Plank to Push Ups

10 Sumo Deadlift High Pulls

5 Burpees

Trafalgar Law Workout Routine: Pirate Endurance Work or MMA/Parkour

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

Trafalgar Law Workout Routine: Donquixote Pirate Lower Body Day

Warm Up: 

Run 1 Mile

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

Trafalgar Law Workout Routine: Law Intensity Circuit Training B

Warm Up:

25 Jumping Jacks

25 High Knees

Workout: Complete 5 Rounds

100 Jump Rope Skips

10 Curl to Press

15 Wide to Close Goblet Squats

20 Push Ups

15 Dips

10 Chin Ups

Trafalgar Law Workout Routine: Pirate Endurance Work or MMA/Parkour

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

Trafalgar Law 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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