The SHJ Army told me that Kenichi is an “absolute must” to be added to our Anime Workouts Database.
And you know what? I agree.
Sometimes we get caught up with all our super popular anime that have tons of characters from each series and we go on a tear through a handful of them and lose some of the characters that just dominate in their own series and deserve a spot.
Which is why it’s so amazing to have you guys in The SHJ Army requesting over a hundred different characters and celebrities per day to have added to the site.
Plus it also helps that Kenichi is going to be a great addition to our Workout Placement Quizzes as well.
Kenichi Stats:
Real Name: Kenichi
Height: 5’4
Weight: 136 lbs.
Anime: History’s Strongest Disciple / Mightiest Disciple
Powers: No
Kenichi is quite short, but actually somewhere around average height we’ve seen among male anime characters.
Although he is definitely MUCH shorter than some of the behemoths within our Workout 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.
Take The SHJ Program Quiz and find the perfect program for YOU.
Kenichi 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.
Kenichi 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 Kenichi we’re going to be pulling right from his Wiki Fandom page.
They actually lead us off with a decent amount of information, stating:
Kenichi Shirahama is the title character and main Protagonist of History’s Strongest Disciple Kenichi. He is the Disciple of the six masters of Ryōzanpaku, studying martial arts from them to not only get stronger, but to ultimately gain the strength and courage needed to protect the people and values that are most important to him. He is also a member and the honorary “co-founder” of the Shinpaku Alliance, alongside the founder Haruo Niijima (the latter of which he is not entirely happy about) and is currently a second year student at Kōryō High School in class 2-E. At the conclusion of the series, he not only marries the love of his life, Miu Fūrinji, but he finally becomes a Master himself.
If we then move down into the section about his abilities we move into a LONG breakdown.
Here’s how they start us off with his “Mixed Martial Arts” breakdown:
Mixed Martial Artist: Since entering the Ryōzanpaku dojo, Kenichi has been trained in six different styles of martial arts: Karate, Muay Thai, Chinese Kenpo, Ju-Jitsu, Kōsaka Style, and Fūrinji Style, which makes him a Mixed Martial Artist. While being trained in six different styles, none of the masters have made Kenichi concentrate on only one type of martial art style and in fact, have him learn several variations of their martial arts. Despite this, the masters have focused Kenichi’s training on physical conditioning and in practising the basic forms and techniques of each style to the point of refinement. This would give Kenichi a solid martial arts foundation and in turn allow him to develop his own techniques and fighting style in time. As a result of practicing so many fighting styles and the hellish training he undergoes on a daily basis, Kenichi developed from a weak person who was repeatedly bullied and beaten to a powerful and extremely versatile fighter, who has received praise and respect on multiple occasions from several disciples and masters, friend or foe alike.
They also go on to break down each one of those different styles of martial arts as well as telling us about his immense determination, lack of killing intent, immense sei ki and botanical knowledge.
But, the big breakdowns that we’ll be using come from Kenichi’s enhanced physical prowess:
Enhanced Physical Prowess: Over the course of the two years that he has spent at Ryōzanpaku, Kenichi has gone from a very physically weak person who gets bullied day in and day out, to a powerful fighter who has defeated numerous opponent’s, thanks to the hellish training that he receives every day at the dojo. All of the masters have combined their training methods in order to give Kenichi a body that is perfectly suited for all the styles that they are teaching him. Akisame and Kensei have completely redesigned Kenichi’s body over the course of two years, as they have continuously experimented with new ways to train his body. Akisame has made Kenichi undergo his special muscle enhancement training, which has developed a body that has absolutely no useless muscles in it and an almost inhuman amount of strength and speed, and Kensei has strengthened Kenichi’s organs and core using various methods from multiple forms of Chinese Kenpo and medicine. Sakaki has trained Kenichi in various exercises involving strengthening the toughness and flexibility of his body, Shigure’s weapons training has helped with Kenichi’s reflexes in a lot of different ways, and just surviving one of Apachai’s attempts to safely train him counts as endurance training. After training with the Elder, Kenichi’s physical development reached an even higher level, giving him more agility and balance and completely speeding up the other masters training, forcing them to start trying slightly harder during his training sessions. He is able to take damaging hits from a Dou Ki user and the strongest member of Yomi, Kajima’s, strongest technique. Also, according to Kajima, the fact that Kenichi’s body can survive being hit so many times by his strongest technique: Shinogidachi, means that he must have mastered the principles of Yin Kung Fu, which involves strengthening the body’s defenses to it highest point using both Ki and his own blood vessels, and Kenichi himself admitted that this was only because of his training in Ryōzanpaku for the past year. As a result of this extensive condition training, he has also developed the following.
Similar to the individual breakdowns they give us for his mixed martial arts, they also give us individual breakdowns for his specific enhancements, but I’ll be listing them without the breakdown to start (for the sake of the length of this article), and then pull specific pieces we may need to make note of to build this one out.
Here are some abilities we’ll be training around:
- Enhanced Endurance
- Enhanced Speed
- Enhanced Strength
- Enhanced Agility
Here’s what they initially say about his strength: “While initially Kenichi was scrawny and his strength was below average, the amount of training Ryōzanpaku placed on him greatly increased his overall abilities. His newfound strength has allowed him lift and pull large amounts of weight during daily chores (which the masters force him to do) and knock out less skilled opponents with a single strike.”
And they add a ton of information about each section on top of this, including this about his endurance: ” Even before starting his training, Kenichi possesses a level of endurance that is nearly at master level. Since beginning his rigorous and gruelling training, his endurance has grown considerably higher.”
We have our work cut out for us.
Initially I was going to try to build this one out around calisthenics and bodyweight training. but after reading more of a breakdown about his specific abilities I am opting for weight training for this one.
That means you have to be ready for weights, intensity, endurance work and more!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Kenichi Workout Routine
Training Volume:
3-5 days per week
Explanation:
We’re going to be training with 3 full body training days per week and then a day devoted to a Kenichi Martial Arts Circuit Test and one final day working specifically towards Kenichi’s endurance.
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.
Kenichi Workout Routine: Sample Schedule
Monday: Strongest Disciple Legs and Core
Tuesday: Kenichi Martial Arts Circuit Test
Wednesday: Strongest Disciple Push Day
Thursday: Mightiest Disciple Endurance Work
Friday: Strongest Disciple Pull and Core
Saturday: Optional Additional Training with Resources
Sunday: Rest Day
Kenichi Workout Routine: Strongest Disciple Legs and Core
Warm Up:
20-30 Minutes of Varied Cardio/Endurance Work
(Cardio can be done before or after your weightlifting)
Workout:
Quad-Set A:
A. Goblet Squats
3×12
B. Weighted Lunges
3×10 each leg
C. Cable Pullthroughs
3×12
D. Box Jumps
3xFailure
Quad Set B:
A. Leg Press
3×12
B. Calf Raises on Leg Press Machine
3×12
C. Hamstring Kickbacks or Curls
3×12 each leg
D. Quad Extensions
3xFailure
Tri-Set A:
A. Cable Crunches
3×20
B. Hanging Knee Raises
3×20
C. Hollow Holds
3×30 seconds
Kenichi Workout Routine: Kenichi Martial Arts 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!)
Kenichi Martial Arts Circuit Test: Complete 6 Rounds for Time
Run 400M
20 Wide to Close Goblet Squats
15 Clap Push Ups
10 Kettlebell Swings
5 Burpees
Kenichi Workout Routine: Strongest Disciple Push Day
Warm Up:
20-30 Minutes of Varied Cardio/Endurance Work
(Cardio can be done before or after your weightlifting)
Workout:
Quad-Set A:
A. Incline Dumbbell Bench Press
3×12
B. Incline Dumbbell Chest Flyes
3×12
C. Incline Dumbbell Hex Press
3×12
D. Diamond Push Ups
3xFailure
Quad Set B:
A. Overhead Press
3×12
B. Hang Cleans
3×12
C. Upright Rows
3×12
D. Barbell Shrugs
3xFailure
Tri-Set A:
A. Tricep Overhead Cable Extension
3×12
B. Tricep Cable Pushdowns
3×12
C. Tricep Cable Kickbacks
3×12 each arm
Kenichi Workout Routine: Mightiest Disciple 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
Kenichi Workout Routine: Strongest Disciple Pull and Core
Warm Up:
20-30 Minutes of Varied Cardio/Endurance Work
(Cardio can be done before or after your weightlifting)
Workout:
Quad-Set A:
A. Deadlifts
3×12
B. Wide Grip Cable Pulldowns
3×12
C. Straight Arm Pulldowns
3×12
D. Chin Ups
3xFailure
Quad Set B:
A. Bent Over Barbell Rows
3×12
B. Standing Cable Curls
3×12
C. Reverse Cable Extensions
3×12
D. Cable High Curls
3xFailure
Tri-Set A:
A. Sit Ups
3×20
B. Lying Leg Raises
3×20
C. Superman Hold
3×30 seconds
Kenichi 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
Join The Superhero Academy and start unleashing your inner SuperHuman.
GRAB THE UNOFFICIAL ABSOLUTE BEST ANIME CALISTHENICS WORKOUT BOOKLET!
Over a Dozen of The Top Anime Inspired Calisthenics/Bodyweight Workouts from The SHJ Databases based on Your Favorite Characters from A Wide Variety of Fandoms and Themes
(Unofficial Workouts Inspired by Characters)
SIGN UP FOR FREE WORKOUTS!
Join over 100,000 member of The SHJ Army & receive:
