Last updated on September 20th, 2021 at 06:04 pm
Next up on our spree of One Piece Inspired Workouts is none other than Monkey D. Dragon.
We’ve been seeing some of the most popular and most powerful characters in the anime, and now it’s time for the World’s Worst Criminal.
Dragon also made his way onto our list of The Most Powerful One Piece Characters of All Time, but he didn’t quite make it to the most popular.
Either way, we had to eventually get Luffy’s father added to our growing list of characters.
And when better than the week we roll out The Unofficial One Piece Workout Booklet?
Monkey D. Dragon Stats:
Real Name: Monkey D. Dragon
Height: 8’5
Weight: N/A
Anime: One Piece
Powers: Yes
Monkey D. Dragon is another behemoth from One Piece – which is nothing we’re not used to by now.
He doesn’t quite come even close to a character like Kaido, but he’s still absolutely humongous.
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!
Monkey D. Dragon 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.
Take The One Piece Workout Placement Quiz Now!
Monkey D. Dragon 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 learn more about The World’s Worst Criminal we’re going to be pulling right from Dragon’s Wiki Fandom page:
Monkey D. Dragon, commonly known as the “World’s Worst Criminal“, is the infamous Supreme Commander of the Revolutionary Army who has been attempting to overthrow the World Government.
He is the father of Monkey D. Luffy and the son of Monkey D. Garp.
Dragon’s power doesn’t just come from his size, but also his control over the Revolutionary Army.
When we move into his powers and abilities his Wiki page breaks it down a bit more for us:
As Supreme Commander of the Revolutionary Army, Dragon has the greatest authority over a powerful, globally active paramilitary that has risen to become a prominent threat to the expansive, centuries-old World Government in only a few years. Dragon’s actions have given him the distinction of being the “World’s Worst Criminal,” yet he has managed to lead a largely secure existence despite the world’s greatest powers being after him. While his individual combat abilities are mostly unknown, he is able to command extremely powerful army officials like his chief-of-staff Sabo and the five commanders, who have all been shown battling and defeating notable pirates and Marines in the Grand Line.
They also go on to say:
Dragon himself was able to grab Smoker’s jitte when the Marine captain was preparing to use it on Luffy, quickly stopping him in his tracks, and despite Dragon’s great criminal status, Smoker was not seen making the effort to try and apprehend him. Additionally, Ivankov noted that Luffy’s inhuman will to live in Impel Down made sense for a son of Dragon, indicating that Dragon has a similar level of tenacity.
While at the Goa Kingdom and Loguetown, strong blasts of wind have occurred in close proximity to Dragon which have helped him accomplish his objectives in both places. It remains unconfirmed if Dragon was directly responsible for these wind blasts or if he has a power enabling him to create them. Additionally, Dragon was somehow able to reach Sabo’s ship as it was sinking far off the coast of Dawn Island and grab him right before he sank without drawing attention from any onlookers.
As one of the most powerful characters, he certainly is not the most typical.
We’re used to seeing a long list of powers and Devil Fruit abilities from our One Piece characters, that generally break down superhuman strength, durability and speed.
One thing I do want to jump back to is this: “While his individual combat abilities are mostly unknown, he is able to command extremely powerful army officials like his chief-of-staff Sabo and the five commanders, who have all been shown battling and defeating notable pirates and Marines in the Grand Line.”.
Dragon is still HUGE and definitely extremely strong if he was able to work his way up to being as powerful as he is, we just happen to not have all the information we usually do.
For that reason we’ll be training around strength and mass, while making sure to fit the Dragon aesthetic in there as well.
I’ll be doing a nice mixture of our 90 Day Systems, which have even been used to help train new U.S. Marines, while adding in a bit of Monkey D. Dragon flair.
So get ready for weightlifting, progressive overload and high volume.
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Monkey D. Dragon Workout Routine
Training Volume:
5 days per week
Explanation:
For this one you’re going to have 5 days of heavy lifting! Get ready. It’ll be fairly low volume to avoid over training being that we’ll be lifting every single day of the week and only rest on weekends, but the intensity will still be high due to your pyramid training.
If you want to know more about specific types of pyramid training and get exact numbers/weights to utilize for these lifts you can utilize the upgrade tool inside The Academy, as described 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 & tradition pyramid training, straight sets, super sets, progressive overload and more.
Monkey D. Dragon Workout Routine: Sample Workout Schedule
Monday: World’s Worst Criminal Chest Day
Tuesday: World’s Worst Criminal Leg Day
Wednesday: World’s Worst Criminal Arm Day
Thursday: World’s Worst Criminal Shoulder Day
Friday: World’s Worst Criminal Back Day
Saturday: Active Rest
Sunday: Rest Day
Monkey D. Dragon Workout Routine: World’s Worst Criminal Chest Day
Warm Up:
10 Minute Incline Walk
Reverse Pyramid Training:
Bench Press
Warm Up: 2-3 sets
Set One: 4-6 reps
Set Two: 6-8 reps
Set Three: 10-12 reps
Traditional Pyramid Training:
Incline Bench Press
3×12,10,8
Chest Flyes
3×12,10,8
Weighted Dips
3×10,8,5
Incline Cable Chest Flyes
3×15,12,10
Monkey D. Dragon Workout Routine: World’s Worst Criminal Leg Day
Warm Up:
10 Minute Incline Walk
Reverse Pyramid Training:
Back Squats
Warm Up: 2-3 sets
Set One: 4-6 reps
Set Two: 6-8 reps
Set Three: 10-12 reps
Traditional Pyramid Training:
Leg Press
3×12,10,8
Hamstring Curls
3×12,10,8
Front Squats
3×10,8,5
Seated Calf Raises
3×15,12,10
Monkey D. Dragon Workout Routine: World’s Worst Criminal Arm Day
Warm Up:
10 Minute Incline Walk
Reverse Pyramid Training:
Preacher Curls
Warm Up: 2-3 sets
Set One: 4-6 reps
Set Two: 6-8 reps
Set Three: 10-12 reps
Close Grip Bench
Warm Up: 2-3 sets
Set One: 4-6 reps
Set Two: 6-8 reps
Set Three: 10-12 reps
Traditional Pyramid Training:
Seated Overhead Tricep Extension
3×12,10,8
Alternating Hammer Curls
3×12,10,8
Chin Ups
3×10,8,5
Dips
3×15,12,10
Monkey D. Dragon Workout Routine: World’s Worst Criminal Shoulder Day
Warm Up:
10 Minute Incline Walk
Reverse Pyramid Training:
Overhead Press
Warm Up: 2-3 sets
Set One: 4-6 reps
Set Two: 6-8 reps
Set Three: 10-12 reps
Traditional Pyramid Training:
Kettlebell Sumo Deadlift High Pull
3×12,10,8
Lateral Raises
3×12,10,8
Barbell Shrugs
3×10,8,5
Seated Arnold Press
3×15,12,10
Monkey D. Dragon Workout Routine: World’s Worst Criminal Back Day
Warm Up:
10 Minute Incline Walk
Reverse Pyramid Training:
Deadlift
Warm Up: 2-3 sets
Set One: 4-6 reps
Set Two: 6-8 reps
Set Three: 10-12 reps
Traditional Pyramid Training:
Lateral Pulldowns
3×12,10,8
Barbell Rows
3×12,10,8
Pull Ups
3×10,8,5
Light Single Arm Bench Rows
3×15,12,10 each arm
Monkey D. Dragon Workout Routine: Optional Additional Training Resources
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
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
- How To Train After Your First 5K (Workout Included)
HIIT Training Resources:
Parkour Training Resources:
- The Nightrunner Parkour Workout Routine
- The Assassin’s Creed Parkour Workout Routine
- The Robbie Amell Parkour Workout Routine
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