We’re coming in with another behemoth of a character to add to our One Piece Inspired Workouts.
By this point we’re used to having gigantic characters come in from One Piece, but we also have a nice mix of ginormous and “normal” that helps us break up our One Piece Workout Placement Quiz.
Blackbeard has come in one multiple lists within our breakdown of the most popular and most powerful characters among our anime characters we rank here at SHJ.
He came in at number seven among the top ten most powerful anime villains of all time and ranked even higher at number three among the most powerful One Piece characters of all time.
And now it’s time to take those powers and his monstrous size and bring them into a training regime that somehow lives up to it all.
We’re going to train to make it among the ranks of The Blackbeard Pirates!
Blackbeard Stats:
Real Name: Marshall D. Teach
Height: 11’3 1/2
Weight: N/A
Anime: One Piece
Powers: Yes
We know we have seen a handful of behemoths from One Piece come in and grace our Anime Workouts Database, and Blackbeard is joining their ranks.
He’s not the biggest, but he is up there with the best of them.
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!
Blackbeard 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!
Blackbeard 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 Blackbeard and his overall power level we’re going to be pulling right from his Wiki Fandom page.
As we’re used to with our One Piece characters, they lead us off with some decent depth for his bio, starting with:
Marshall D. Teach, most commonly referred to by his epithet Blackbeard, is the captain-turned-admiral of the Blackbeard Pirates also the Captain of their 10th ship and currently one of the Four Emperors. He is also the only known person in history to wield the powers of two Devil Fruits.
He started out his pirate career as a member of the Whitebeard Pirates’ 2nd division until he murdered Thatch, the 4th division commander, for the Yami Yami no Mi and defected. Prior to the two-year timeskip, he briefly held a position among the Seven Warlords of the Sea after defeating and handing Ace over to the Marines, before resigning upon returning from Impel Down with Level Six prisoners to strengthen his crew. His actions resulted in him being considered a part of the Worst Generation along with the Eleven Supernovas, and he received the title of Emperor after slaying Whitebeard during the Summit War of Marineford and stealing his Gura Gura no Mi power, and for also defeating the Whitebeard Pirates during the timeskip and taking the majority of Whitebeard’s territories, with the island of Hachinosu acting as his base of operations.
Due to his actions, he can be considered a minor antagonist during the Jaya and Post-Enies Lobby Arcs, the tertiary antagonist of the Impel Down Arc, and one of the main antagonists of the Marineford Arc, the Summit War Saga, and the remainder of the One Piece series.
If we then move on into his powers and abilities section they lead by telling us about his overall power level.
Here’s what they have to say about Blackbeard’s strength as one of the Four Emporers:
As a member of the Four Emperors that rule over the New World, Blackbeard is recognized as one of the four strongest pirates in the world.
Even before becoming an Emperor, Teach was an immensely powerful pirate even for a former member of the Whitebeard Pirates and Warlord of the Sea. At some point in his life, Teach once fought Shanks and gave him the scars on his left eye, with Shanks admitting that the injury did not occur because of carelessness. Their battle led Shanks to cautiously recognize Teach as an extremely dangerous menace. After the Summit War of Marineford, Blackbeard proved to the Five Elders that he had a one-step lead to usurp the empty Four Emperors position that Whitebeard once held, which eventually came to fruition.
From there they go on to give us a long breakdown about his physical abilities, which even touches on the point of him being able to possess two Devil Fruit abilities:
Teach has an immense amount of superhuman endurance and durability, as demonstrated when he took a point-blank quake bubble attack from Whitebeard, and while being pinned to the ground by the former’s feet on his hands, to his head and neck without losing consciousness, an incredible feat, especially since his Devil Fruit makes him more vulnerable to receive even more damage. He has also taken a direct slash from Whitebeard’s bisento without suffering any lasting damage and was able to shrug off a kick to his head from Supernova Jewelry Bonney. It is rumored that Teach has never slept once in his whole life, which shows off his tremendous stamina.
During his fight with Ace, he was engulfed in flames and pierced in the chest by two fire spears, but after putting out the flames, he was able to shake off the impact of the attacks. Another indication of his sheer endurance is that he took a point-blank Gear Second attack from an enraged Luffy, and was hit by Sengoku in his Daibutsu form only to come out with minor injuries both times. Teach also shows incredible tolerance to pain as despite his Devil Fruit causing him to be injured even worse and further increasing pain, this never stops him for long.
Teach also possesses tremendous physical strength even for his comparable size, which is demonstrated when he seriously injures Luffy and Ace, both who are exceptionally strong and durable in just one hit, sending them both crashing back with incredible force and distance. In the anime, he was shown to be able to knock back and injure Whitebeard with a few punches, a feat that shocked the other members of the Whitebeard Pirates. He was able to stop an enraged Whitebeard’s quake attack with his own physical strength and with the help of his Kurouzu technique.
According to Marco, Teach has a unique body structure that is different from other normal humans, which could even explain how he was able to possess two Devil Fruits, when an individual would have normally ended up dying. This is further shown when Buggy stated that Teach did not need to sleep like other people.
We won’t go into his Devil Fruits breakdown just for the sake of keeping this article from being absolutely massive, but we definitely have enough to go off of to build this one out.
For this we’re going to be specifically focusing on achieving a massive physique and overall mass like Blackbeard while also shooting for his superhuman endurance and durability to match the insane strength level he has.
That means we’ll be listing heavy weight, but we’ll also need to factor in endurance work as well considering the amount of times they pointed out Blackbeard’s crazy endurance level.
So be prepared for weightlifting but in a less typical split than we’re used to seeing for our giants within our Workout Database considering we’ll be having multiple days devoted to endurance work of some kind.
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Blackbeard Workout Routine
Training Volume:
5 days per week
Explanation:
We’re going to be training with a mix of reverse pyramid training, traditional pyramid training and straight sets on our PPL (Push Pull Legs) 3 day weight lifting split to maximize our mass and strength gains and then we’ll have one day per week solely devoted to endurance work and another day devoted to a Four Emperors Circuit Test that will mix our weight training with Blackbeard’s endurance work that is needed.
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.
Blackbeard Workout Routine: Sample Schedule
Monday: Blackbeard Pirates Push Day
Tuesday: Four Emperors Circuit Test
Wednesday: Blackbeard Pirates Pull Day
Thursday: Enhanced Endurance Training Day
Friday: Blackbeard Pirates Leg Day
Saturday: Optional Additional Training with Resources
Sunday: Rest Day
Blackbeard Workout Routine: Blackbeard Pirates Push Day
Warm Up:
10 Minute Incline Walk
Compound Lift: Reverse Pyramid Training
Barbell Bench Press
4×4, 6, 8, 10
Accessory Work A: Traditional Pyramid Training
Incline Dumbbell Bench Press
3×12, 10, 8
Cable Tricep Pushdowns
3×12, 10, 8
Chest Flyes
3×12, 10, 8
Accessory Work B: Straight Sets
Seated Tricep Overhead Extension
3×10
Weighted Dips
3×8-10
Blackbeard Workout Routine: Four Emperors 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!)
Four Emperors Circuit Test: Complete 4 Rounds for Time
800M Run
25 Deadlifts @185
15 Power Cleans @135
10 Bench Press @185
5 Back Squat @135
Blackbeard Workout Routine: Blackbeard Pirates Pull Day
Warm Up:
10 Minute Incline Walk
Compound Lift: Reverse Pyramid Training
Deadlift
4×4, 6, 8, 10
Accessory Work A: Traditional Pyramid Training
Bent Over Rows
3×12, 10, 8
Preacher Curls
3×12, 10, 8
Wide Grip Cable Pulldowns
3×12, 10, 8
Accessory Work B: Straight Sets
Close Grip Cable Rows
3×10
Alternating DB Hammer Curls
3×10 each arm
Blackbeard Workout Routine: Enhanced Endurance Training Day
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
- Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test
Blackbeard Workout Routine: Blackbeard Pirates Leg Day
Warm Up:
10 Minute Incline Walk
Compound Lift: Reverse Pyramid Training
Back Squats
4×4, 6, 8, 10
Accessory Work A: Traditional Pyramid Training
Leg Press
3×12, 10, 8
Calf Raise on Leg Press
3×20, 15, 10
Bulgarian Split Squats
3×12, 10, 8 each leg
Accessory Work B: Straight Sets
Hamstring Curls
3×10
Quad Extensions
3×10
Blackbeard 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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