Last updated on September 30th, 2021 at 06:14 pm
Joining our Baki Inspired Workouts is another one of the most powerful Baki characters ever, Kaiou Kaku!
Although he’s now aged and doesn’t look like he once did, his power level is still extreme.
For that reason, it gives us a great opportunity to add another calisthenics workout to the growing list of Baki characters considering he still has a shredded physique, but isn’t a behemoth like many of the others we’ve seen!
Which is also great news for our Baki Workout Placement Quiz as well…
And, I’m glad he’s making his way into our Anime Workouts Database as well considering it’s not every day we get to see a power level this high for a character pushing 150+ years old.
Kaiou Kaku Stats:
Real Name: Kaiou Kaku
Height: 5’1
Weight: 88 lbs.
Anime: Baki
Powers: Yes
Kaiou Kaku is extremely short and light, but his power level is still insane.
Although he doesn’t look as massive and powerful as he once did, this gives us an awesome opportunity to train for his strength and overall aesthetic in a different way!
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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Kaiou Kaku 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 Baki Workout Placement Quiz Now!
Kaiou Kaku 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 Kaiou Kaku we’re going to be pulling right from his Wiki Fandom page.
As one of the strongest Baki characters ever, we have a lot to break down. Here’s how they start off with his bio:
Kaiou Kaku is the greatest and renowned Supreme Grandmaster of Chinese Kenpo, the Kaiou of Kaious and current champion of the Raitai Tournament over the last century. He was also captain of the Chinese Team representing China in the Raitai Tournament. Kaku Kaiou is a father of Shunsei Kaku. He is roughly 146 years old when first seen in the manga.
When they move onto his abilities section we learn even more about just how strong Kaku is.
Here’s how they lead it off with a big chunk of information:
Kaku Kaiou is a powerful grandmaster of Chinese martial arts and the strongest of all Kaiou, except Yuujiro. He has a wide knowledge of everything. His skills, the result of over a century of training in Chinese martial arts, allows him to easily defeat a Muay Thai-using Kaiou Samwan, who is a fifth his age, in less than ten seconds without sustaining an injury. Kaku used the finger flick to finish off Samwan in their short fight; by pulling his pants off and hitting him in the testicles, which made the taller Samwan faint from pain. He can slice several human limbs off with a simple chop of his hand, and even injure and send Yuujiro flying himself, making him a few people beside Orochi and Baki to be able to fight toe-to-toe with Yuujiro. Kaku can also perform attacks with supersonic speed, that can easily cut an egg like a sword. Despite his age and superannuated body, Kaku was shown a considerable amount of durability and stamina as he takes several punches from Yuujiro (two of them when his demon back is active) which dent him to the wall and not just survive them even still fight with him without seemingly much noticeable injury.
As you noticed, they mention his superannuated body, as Kaiou Kaku was an absolute MONSTER – looking like Biscuit Oliva, when he was younger – but is now small and frail looking.
For that reason it enabled us to use calisthenics training to try to unlock the supersonic speed and stamina they mention above.
But we won’t be forgetting about the strength he possesses as well; very few can even withstand a flick from Yujiro, let alone several punches (and some with his demon back active).
So be ready for some tactics we’ve utilized in our Assassin Calisthenics 90 Day System, which has even been used to help train new U.S. Marines – because we’re going to be stepping it up a notch.
They continue into Kaiou Kaku’s abilities and finish by stating:
Kaku only once uses dirty tactics: in the battle with Yuujiro Hanma, Kaku was shown to be able to fake his death by stopping his own heart temporarily to avoid being killed by his opponent. It can be considered as a coward tactic, but for Kaku, it was just a cunning and great plan to survive. Even Yuujiro had to admit that he found it funny and crafty.
The full extent of his power at this time, however, was never stated. His primary technique is called Shaorii that produces hypoesthesia, which allows Kaku Kaiou to absorb the whole body weight of his attacker. The ultimate hypostenia can absorb, contain and release ‘the ultimate punch’. Using this technique to perfection, Kaku Kaiou, even though physically far weaker, was able to go toe-to-toe with Yuujiro Hanma and even backed him into a corner for one moment.
So Kaiou Kaku also has some pretty neat tricks up his sleeve, which is to be expected of a genius like him.
Either way, get ready to train with some super high volume to unlock the power of this Baki legend!
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Kaiou Kaku Workout Routine
Training Volume:
5 days per week
Explanation:
We’re going to be training with 3 days of full body calisthenics training with a bit of interval training and then we’ll also have 2 days worth of circuit training with some small work for our endurance.
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Kaiou Kaku Workout: Sample Workout Schedule
Monday: Chinese Kenpo HIIT and Calisthenics A
Tuesday: Supreme Grandmaster Endurance Work and Circuit A
Wednesday: Chinese Kenpo HIIT and Calisthenics B
Thursday: Supreme Grandmaster Endurance Work and Circuit B
Friday: Chinese Kenpo HIIT and Calisthenics C
Saturday: Rest Day or MMA or Parkour Work
Sunday: Mandatory Rest Day
Kaiou Kaku Workout: Chinese Kenpo HIIT and Calisthenics A
Warm Up:
High Knees x 20
Butt Kickers x 20
Jumping Jacks x 20
HIIT Cardio (Or Sub MMA Training w/ Resources Below):
20-30 Minutes of Interval Training:
1 Minute ON: Sprint 6-10 MPH
1 Minute OFF: Walk 2-3.5 MPH
Calisthenics A:
Push Up
4×25
Air Squats
4×20
Dips
4×15
Lunges
4×10 each leg
Chin Ups
4×8
Core:
Sit Ups
3×25
Lying Leg Raises
3×20
Kaiou Kaku Workout: Supreme Grandmaster Endurance Work and Circuit A
**Endurance work can be done before or after your circuit. I generally recommend after.**
Circuit A:
2 Rounds/No Breaks Between Rounds
100 Jump Ropes
50 Mountain Climbers
40 Push Ups
30 Jump Squats
20 Dips
10 Burpees
5 Pull Ups
Endurance Work:
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:
Kaiou Kaku Workout: Chinese Kenpo HIIT and Calisthenics B
Warm Up:
High Knees x 20
Butt Kickers x 20
Jumping Jacks x 20
HIIT Cardio (Or Sub MMA Training w/ Resources Below):
20-30 Minutes of Interval Training:
1 Minute ON: Sprint 6-10 MPH
1 Minute OFF: Walk 2-3.5 MPH
Calisthenics B:
Plank to Push Ups
3×20
Pistol Squats
3×10 each leg
Pike Push Ups
3×10
L-Sit Holds
3×30 Seconds
Wall Sits
3×60 Seconds
Core:
Bicycle Crunches
3×30
Hanging Knee Raises w/ Twist
3×20
Kaiou Kaku Workout: Supreme Grandmaster Endurance Work and Circuit B
**Endurance work can be done before or after your circuit. I generally recommend after.**
Circuit B:
3 Rounds/1 Minute Break Between Rounds
25 Double Unders
50 Crunches
25 Shoulder taps
50 Jumping Jacks
25 Explosive Push Ups
50 Second Hollow Hold
25 Jumping Lunges
Endurance Work:
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:
Kaiou Kaku Workout: Chinese Kenpo HIIT and Calisthenics C
Warm Up:
High Knees x 20
Butt Kickers x 20
Jumping Jacks x 20
HIIT Cardio (Or Sub MMA Training w/ Resources Below):
20-30 Minutes of Interval Training:
1 Minute ON: Sprint 6-10 MPH
1 Minute OFF: Walk 2-3.5 MPH
Calisthenics C:
Wide to Close Push Ups
3×20
Bulgarian Split Squats
3×10 each leg
Wide Grip Pull Ups
3×10
Tricep Extensions (Bodyweight)
3×25
Planks
3×60 Seconds
Core:
V-Ups
3×25
Lying Leg Raises
3×20
Flutter Kicks
3×20
Kaiou Kaku 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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