Sho Kusakabe Workout Routine: Train like The Commander of the Knights of Ashen Flame!

Last updated on July 3rd, 2022 at 07:40 am

We’re coming in hot with some more Fire Force Inspired Workouts.

See what I did there?

This time we’re bringing in Sho Kusakabe, brother of fan-favorite Shinra Kusakabe.

We’ll be learning more about Sho in our workout routine research section below, but for now all you need to know is that he’s extremely powerful and we’re going to have our work cut out for us.

I personally wanted to make sure we added Sho to SHJ prior to getting a Fire Force Workout Placement Quiz added to our other Workout Placement Quizzes because I know a lot of members in The SHJ Army will love seeing Sho pop up to be able to really step it up a notch.

That being said, we’re getting really close to adding not only the quiz, but also our Unofficial Workout Booklet as well.

Sho Kusakabe Stats:

Real Name: Sho Kusakabe

Height: 4’9

Weight: 82 lbs.

Anime: Fire Force

Powers: Yes

Sho Kusakabe is extremely short.

While we’ve seen male anime characters come in below the normal range, Sho stands much lower than average, and is completely dwarfed by other behemoths in our Anime Workouts Database.

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.

Want The Unofficial Fire Force Workout Booklet?
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Sho Kusakabe 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.

Need Help Choosing The Best Fire Force Inspired Workout?
Take The Fire Force Workout Placement Quiz Now!

Sho Kusakabe 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 Sho Kusakabe to be able to build out this routine we’re going to be pulling right from his Wiki Fandom page.

Here’s what they lead us off with:

Shō Kusakabe is a Fourth Generation pyrokinetic, and the Commander of the Knights of the Ashen Flame. The younger brother of Shinra Kusakabe, Shō was abducted by the White-Clad after he awoke the Adolla Burst as a baby, henceforth becoming the Third Pillar. After meeting his Brother and viewing his memories, Shō begins to rebel against the white clad and the Evangelist, forcing him to be put into an unconscious state by Haumea. After breaking out of this state and finding out about his history, Shō decided to join his brother and assist the Fire Force in taking down the White Clad, until being teleported to Adolla after the reinitialization of the Great Cataclysm.

From there we can jump down into his powers and abilities and lead off with what they give us as an initial transition into his extremely powerful abilities:

Shō’s Third Generation pyrokinetic ability allows him to manifest burning feathers. While he has yet to demonstrate this ability in combat he remains an extremely dangerous opponent.

He quickly and easily overwhelmed Faerie despite his ability countering Shō’s time manipulation, easily bested his brother in their first fight and rematch, as well as managed to defeat Faerie twice despite his own immense power and advanced age.

From there they move onto a long list of abilities that are the REAL breakdown we’re going to work around.

Here’s what they say:

Master Swordsman: Shō has showcased himself to be a masterful swordsman. Using his katana he can battle a trained assassin to a standstill. While trying to avoid killing his prey, Shō is able to fight using his sword’s sheath to bludgeon them or consistently attack with the flat side of his blade. He was capable of of completely overpowering his Brother while using only the flat side of his blade, while his brother was an incredibly skilled pyrokinetic in his own right.

Immense Speed: Shō is an extremely quick combatant regardless of his abilities. Being able to contend with Shinra’s Rapid-Man Kick and properly judge when to counter-attack his fast moving target. Even when his Fourth Generation abilities were perfectly countered by Faerie, Shō was able to effortlessly defeat him through sheer speed. Even without his ignition ability, he was not only capable of reacting to and fending off Joker’s insanely fast strikes, but was also capable to following Shinra’s movements while he was using Rapid. His already superhuman speed and reaction time is amplified to unimaginable levels by his Fourth Generation ability.

Immense Strength: Shō also possesses superhuman level strength, allowing him to fling Shinra across a room and shatter solid concrete. While striking with his Katana he was capable of completely shattering several pillars and knocking his brother around with barely any effort. With a single strike, he managed to send Shinra into a column with enough force to completely destroy it, while only holding his blade by it’s pommel with one hand.

We have seen a handful of other swordsman in our Workout Database, so we know what we’re working with there – and we will also be working with weights to gain both strength and speed to perform like Sho.

For this one I’m going to have us working around full body training days to adhere to Sho being young and not having a gigantic physique revolving around heavy weightlifting splits.

So be ready for weights, endurance and even a Fire Force themed circuit test!

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Sho Kusakabe Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to be working around 3 days of full body training that will also work on muscle endurance while building tons of strength with supersets, and then we’ll also tack on Father’s Circuit Test and a day devoted to endurance as well.

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.

Sho Kusakabe Workout Routine: Sample Workout Schedule

Monday: Enhanced Strength and Speed Full Body A

Tuesday: Fire Force Themed Circuit Test

Wednesday: Enhanced Strength and Speed Full Body B

Thursday: Knights of Ashen Flame Endurance Work

Friday: Enhanced Strength and Speed Full Body C

Saturday: Optional Bonus Training Day

Sunday: Rest Day

Sho Kusakabe Workout Routine: Enhanced Strength and Speed Full Body A

Warm Up:

800M Jog

Workout:

Superset One:

A. Dumbbell Incline Bench Press

3×10

B. Dumbbell Skull Crushers

3×10

Superset Two:

A. Leg Press

3×10

B. Calf Raises on Leg Press

3×10

Superset Three:

A. Cable Rows

3×10

B. Standing Alternating Dumbbell Curls

3×10 each arm

Superset Four:

A. Arnold Press

3×10

B. Kettlebell Swings

3×10

Sho Kusakabe Workout Routine: Fire Forced Theme 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!)

Fire Force Themed Circuit Test: Complete 3 Rounds for Time

Run 800M

25 Kettlebell Swings

30 Mountain Climbers

15 Goblet Squats

30 Lying Leg Raises

10 Pull Ups

Sho Kusakabe Workout Routine: Enhanced Strength and Speed Full Body B

Warm Up:

800M Jog

Workout:

Superset One:

A. Chest Flyes

3×10

B. Cable Pushdowns

3×10

Superset Two:

A. Goblet Squats

3×10

B. Seated Calf Raises

3×10

Superset Three:

A. Wide Grip Pulldowns

3×10

B. Chin Ups

3×10

Superset Four:

A. Standing Dumbbell Front Raises

3×10

B. Hanging Leg Raises

3×20

Sho Kusakabe Workout Routine: Knights of Ashen Flame 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

Sho Kusakabe Workout Routine: Enhanced Physiology Full Body C

Warm Up:

800M Jog

Workout:

Superset One:

A. Chest Dips

3×15

B. Seated Dumbbell Overhead Extension

3×10

Superset Two:

A. Hamstring Curls

3×10

B. Quad Extensions

3×10

Superset Three:

A. Deadlifts

3×10

B. Hammer Curls

3×10 each arm

Superset Four:

A. Upright Rows

3×10

B. Sit Ups

3×20

Sho Kusakabe Workout Routine: Bonus 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