Naofumi Iwatani Workout Routine: Train like The Shield Hero!

Last updated on October 31st, 2021 at 09:27 pm

It’s about time The Shield Hero finally makes his way into our Anime Workouts Database.

We’re going to learn more about Naofumi Iwatani and his role as the Shield Hero and one of the Four Legendary Heroes – but for now we’ll wait to get fully into our workout routine research below.

Naofumi was requested a TON the last few months which pushed him way up on the list and made him a priority this week.

I wouldn’t even be surprised if he somehow found his way amongst some of the most popular anime workouts on the entire site.

The Rise of the Shield Hero is one of the most popular anime out right now, up there with Jujutsu Kaisen, Attack On Titan, Demon Slayer, Tokyo Revengers, My Hero Academia and Black Clover (among others; all of which have their own specific sections within our Anime Inspired Workouts) – so we have to, at the very least, have our protagonist here in our databases.

Naofumi Iwatani Stats:

Real Name: Naofumi Iwatani

Height: 5’3.5

Weight: N/A

Anime: The Rise of The Shield Hero

Powers: Yes

Naofumi is quite short, but actually right around what we’d consider to be a somewhat average height range we’ve seen compared to our male anime characters.

Although he’s obviously dwarfed by a handful of our behemoths that lurk among our anime databases.

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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Naofumi Iwatani 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.

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Naofumi Iwatani 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 Naofumi Iwatani and how we’ll be able to build out this routine I’ll be pulling right from his Wiki Fandom page which states:

Naofumi Iwatani is the protagonist of The Rising of the Shield Hero series. He was summoned to another world to serve as the Shield Hero, one of the Four Legendary Heroes.

From there his Rise of The Shield Hero Wiki Fandom goes on to give a TON of specific abilities – but are not specific to physical attributes we can utilize – which means we’ll actually be jumping over to his “Top Strongest” Fandom page for some help.

Here’s what they tell us in place of his powers and abilities:

Powers and Abilities: Superhuman Physical Characteristics, Magic, Shield Summoning, Can grant himself and others Accelerated Development (Leveling; Physical Stats), Poison Manipulation, Statistics Amplification, Plant Manipulation , Intangibility, Necromancy, Energy Absorption, Gravity Manipulation, Regeneration (At least Low),Status Effect Inducement, Teleportation, Forcefield Creation, Can see magic power, Water Manipulation, Fire Manipulation, Time Manipulation, Reality Warping via Causality Manipulation, Curse Manipulation, Enhanced Senses, Healing, Telepathy, Flight, Law Enforcement, Attack Reflection, Resurrection (The spirit in the shield could resurrect Naofumi and Raphtalia after they were killed by Medea’s Infinity Destroyer. This drains the spirit a lot meaning it can not be done in rapid succession), Resistance against Decay, Darkness, Fire, Plants, Insects, Demons, Soul Attacks, Mind Attacks, Alcohol, Aquatic Monsters, Poison, Energy Absorption, Impact, Beheading, Electricity, Conceptual Attacks, Time Manipulation, Causality Manipulation, Law Manipulation and Time Paradoxes, Conceptual Nullification (Nulled an ability that sealed the concept of free will)

Physical strength: Unknown

Attack potency/Destructive capacity: At least High Multiverse level+ (Does not rely on pure destructive power, his shield could absorb and countering an attack that gives ultimate destruction through all timelines, all parallel worlds, divergent worlds, all possibilities, and law of causality. Such attack could even kill a God who had and existence greater than the cosmos)

Durability: At least High Multiverse level+ (Scaled from the ability of his shield)

Speed: Immeasurable (Reacted and absorbed an attack from all timelines)

Intelligence: Above average

Stamina: Limitless

Clearly Naofumi is extremely powerful.

We’ll specifically be training around:

• Superhuman Physical Characteristics
• Immeasurable Speed
• Limitless Stamina

Which means we have our work cut out for us.

We’re going to be combining weight training with endurance work to unlock the strength and speed necessary to be The Shield Hero but also round it out with endurance and circuit training to fully equip ourselves to be one of the Four Legendary Heroes.

Think you can handle it?

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Naofumi Iwatani Workout Routine

Training Volume:

5 days per week

Explanation:

For Naofumi’s routine we’re going to be using 3 days of full body training with both calisthenics and weights mainly working around tri-sets that’ll really build our muscle while working on our endurance and speed at the same time.  We’ll also tack on a Four Legendary Heroes Circuit test as well as a day devoted to endurance work.

Scaling Advice:

Everything can be done with a set of dumbbells. If you don’t have dumbbells you can utilize something else in place of the dumbbells and add more reps to make up for the lack of weight needed to perform some of the movements.

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.

Naofumi Iwatani Workout Routine: Sample Schedule

Monday: Shield Hero Full Body A

Tuesday: Four Legendary Heroes Circuit Test

Wednesday: Shield Hero Fully Body B

Thursday: Level Up Endurance Work

Friday: Shield Hero Full Body C

Saturday: Rest or Optional Additional Work

Sunday: Rest Day

Naofumi Iwatani Workout Routine: Shield Hero Full Body A

Warm Up: 

10-15 Minute Incline Walk

Workout:

Tri-Set One:

A. Incline Dumbbell Bench Press

3×10

B. Overhead Tricep Extension

3×10

C. Dips

3×10

Tri-Set Two:

A. Curl to Press

3×10

B. Bent Over Dumbbell Rows

3×10

C. Chin Ups

3×10

Tri-Set Three:

A. Wide to Close DB Goblet Squats

3×15

B. Kettlebell Swings w/ Dumbbell

3×10

C. Push Ups

3×20

Optional Endurance Work:

Complete 15-30+ Minutes of Varied Cardio

(Vary your cardio with treadmill, elliptical, jump rope, rower, stairs, bike and more!)

Naofumi Iwatani Workout Routine: Four Legendary Heroes 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 Legendary Heroes Circuit Test: Complete for Time

Run 1 Mile

Complete 3 Rounds:

30 Lunges

25 Dumbbell Deadlifts

20 Clap Push Ups

15 Goblet Squats

10 Pull Ups

Naofumi Iwatani Workout Routine: Shield Hero Full Body B

Warm Up: 

10-15 Minute Incline Walk

Workout:

Tri-Set One:

A. Dumbbell Flys

3×10

B. Renegade Rows

3×10

C. Plank to Push Ups

3×10

Tri-Set Two:

A. Dumbbell Deadlifts

3×10

B. Lateral Raises

3×10

C. Pull Ups

3×10

Tri-Set Three:

A. Weighted Glute Bridges

3×15

B. Man Makers

3×5

C. Decline Push Ups

3xFailure

Optional Endurance Work:

Complete 15-30+ Minutes of Varied Cardio

(Vary your cardio with treadmill, elliptical, jump rope, rower, stairs, bike and more!)

Naofumi Iwatani Workout Routine: Level Up 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:

• The Best HIIT Workouts
• Jump Rope Workout Database
• Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test

Naofumi Iwatani Workout Routine: Shield Hero Full Body C

Warm Up: 

10-15 Minute Incline Walk

Workout:

Tri-Set One:

A. Seated Dumbbell Overhead Press

3×10

B. Hex Press

3×10

C. Chair Dips

3×15

Tri-Set Two:

A. Bulgarian Split Squats

3×10 each leg

B. Hanging Leg Raises

3×15

C. Wide Grip Pull Ups

3×10

Tri-Set Three:

A. Dumbbell Single Arm Snatches

3×8 each arm

B. Mountain Climbers

3×10

C. Close to Wide Push Ups

3×20

Optional Endurance Work:

Complete 15-30+ Minutes of Varied Cardio

(Vary your cardio with treadmill, elliptical, jump rope, rower, stairs, bike and more!)

Naofumi Iwatani 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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