Griffith is one of the best villains in anime.
He also comes in and joins our Anime Workout Database as just the second character from Berserk that we’ve seen.
Right behind Guts himself.
Griffith came in at number five among the most powerful anime villains of all time and even made the runner ups of the most popular anime villain of all time.
Now it’s time for him to join the rest of our heroes and villains in our databases and give The SHJ Army members who requested him a challenging routine to start!
Griffith Stats:
Real Name: Griffith
Height: 5’8
Weight: 145 lbs.
Anime: Berserk
Powers: No
Griffith stands about a foot shorter than Guts, who happens to be pretty huge.
And at 145 lbs. he’s actually super light as well.
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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Griffith 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 Free Workout Placement Quiz and find the best free workout for you.
Griffith 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 start our research into Griffith we’ll be pulling right from Wiki Fandom with a large intro bio:
Griffith is the current leader of the reborn Band of the Falcon and supreme commander of the Midland Regular Army. As the “Falcon of Light”, he has been at the fore of many battles, having amassed a reputation as a savior across the continent.
As the leader of the original Band of the Falcon, he and his mercenaries are able to end the Hundred-Year War and bring peace to the war-torn kingdom of Midland. Following the desertion of his most trusted confidant Guts, Griffith beds Princess Charlotte on impulse, bringing about his imprisonment, year-long crippling torture, and the seeming demise of his dream. Though he is eventually rescued by the band, his state of extreme invalidity and undying desire to obtain his own kingdom compel him to sacrifice his comrades during the fifth Eclipse, for kinsmanship with the God Hand as their fifth member Femto – a demonic, idealized version of himself stripped of his human inhibitions. In time, he is incarnated into the Physical World, concerned solely with the realization of his dream, which comes to pass with his thwarting of the Kushan invasion of Midland, the Great Roar of the Astral World he prompts, and the rise of his utopian capital city, Falconia.
When we eventually work our way down into Griffith’s abilities we learn A LOT about what we’ll be working with for this one.
Here’s a brief overview of some of the standouts before I break a few specific ones down into more detail:
- Swordsmanship
- Charisma
- Hand To Hand Combat
- Beauty
- Leadership and Tactics
- Morality Transcendence
- Nigh-Absoluteness
- Casual Awareness
- Spatial Manipulation
- Flight
- Communing
If we break down the swordsmanship to start, here’s what they tell us about it:
Griffith has always been an exceptional swordsman. With his precise piercing, he has dispatched many enemies with merely one stab from his sword, capable of easily puncturing vitals if he so chooses. To combat denser, larger swords, he uses a skillful parrying technique, which involves using the opponent’s sword weight against them, deflecting the larger blade down the side of his narrow sabre to create openings for offensive strikes. During the Defense of Vritannis, he single-handedly eliminates Emperor Ganishka’s imperial guard – numbering at least 12 – in rapid succession with his sabre alone. Griffith’s cutting power is also considerable; as a human, he is able to completely sever Zodd’s arm in a pincer movement alongside Guts, making him the second man in 300 years to wound the apostle.
For this one we’ll be pulling pieces of what we know from some of our other awesome swordsman/samurai here at SHJ and give it some Griffith-flair.
We’re going to also be building this one out around bodyweight training and also pulling from parts of our Assassin Calisthenics 90 Day System, that has even been used to help train new U.S. Marines – which means we’ll have some intensity to be ready for.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Griffith Workout Routine
Training Volume:
5+ days per week
Explanation:
For this one we’re going to be training with 3 days of full body and core calisthenics training, and then 2 days devoted to endurance, high intensity training and even a swordsman .
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Griffith Workout Routine: Sample Workout Schedule
Monday: Swordsman Calisthenics and Core A
Tuesday: Villainous Circuit Test
Wednesday: Swordsman Calisthenics and Core B
Thursday: Swordsman Endurance Training
Friday: Swordsman Calisthenics and Core C
Saturday: Active Rest Day or Optional Additional Training with Resources
Sunday: Mandatory Rest Day
Griffith Workout Routine: Swordsman Calisthenics and Core A
Warm Up:
Walk/Run for 5-10 Minutes
Workout:
Tri-set One:
A. Push Ups
3×20
B. Tricep Extensions
3×15
C. Hollow Hold
3×30 Seconds
Tri-Set Two:
A. Air Squats
3×20
B. Wall Climbs
3×10
C. Mountain Climbers
3×20
Tri-Set Three:
A. Sit Ups
3×20
B. Hanging Knee Raises with Twist
3×20
C. Plank Hold
3×60 Seconds
Griffith Workout Routine: Villainous Circuit Test
In a perfect world our Academy members or 90 Day System members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).
If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.
(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)
Villainous Circuit Test: Complete 4 Rounds
400M Run
10 Push Ups
10 Dips
10 Close Push Ups
10 Air Squats
10 Wide Push Ups
10 Sit Ups
10 Pike Push Ups
10 Lunges
Griffith Workout Routine: Swordsman Calisthenics and Core B
Warm Up:
Walk/Run for 5-10 Minutes
Workout:
Tri-set One:
A. Decline Push Ups
3×20
B. Plank to Push Ups
3×15
C. Superman Hold
3×30 Seconds
Tri-Set Two:
A. Jumping Lunges
3×20
B. Inch Worm to Push Ups
3×10
C. Half Burpees
3×10
Tri-Set Three:
A. V-Ups
3×20
B. Flutter Kicks
3×50
C. Side Planks
3×30 Seconds Each Side
Griffith Workout Routine: Swordsman Endurance Training
Being that we’re going to be working with a swordsman we are going to actually be utilizing some HIIT Endurance Work that consists of on and off sprints.
If you’d like to sub biking or rowing for this you can do that by easily swapping.
Workout: Complete 30-60 Minutes
- One Minute ON: Sprint at 70-90% Intensity for 60 Seconds
- One Minute OFF: Slow Pace at 30-50% Intensity for 60 Seconds
- Rinse and Repeat
Optional Alternative HIIT Training:
- The Best HIIT Workouts
- Jump Rope Workout Database
- Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test
Griffith Workout Routine: Swordsman Calisthenics and Core C
Warm Up:
Walk/Run for 5-10 Minutes
Workout:
Tri-set One:
A. Explosive Push Ups
3×20
B. Dips
3×15
C. L-Sit Hold
3×30 Seconds
Tri-Set Two:
A. Skater Lunges
3×20
B. Chin Ups
3×10
C. Box Jumps
3×20
Tri-Set Three:
A. Slow Crunches
3×20
B. Lying Leg Raises with Hip Thrust
3×20
C. Russian Twists
3×30
Griffith Workout Routine: Optional Additional Training Resources
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)
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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