Dracule Mihawk Workout Routine: Train like One Piece Greatest Swordsman in The World!

Last updated on October 30th, 2024 at 05:52 pm

We’ve seen Zoro multiple times here at SHJ, but now it’s time for the swordsman he hopes to one day surpass.

Dracule Mihawk is known as The Greatest Swordsman in The World within the One Piece Universe – and Zoro is coming for him.

We’ve actually seen a decent handful of swordsman within our Workout Database – especially with some of our anime revolving around them – so we’re not exactly in uncharted territory.

Dracule actually came in at number twelve among our most powerful One Piece characters – although he didn’t quote make it onto our list of the most popular.

Although Dracule is extremely powerful, One Piece is just full of absurdly powerful characters, hence his twelve spot.

Which means he’s definitely going to add another great piece to our One Piece Inspired Workouts and also our One Piece Workout Placement Quiz.

Dracule Mihawk Stats:

Real Name: Dracule Mihawk

Height: 6’6

Weight: N/A

Anime: One Piece

Powers: No

Dracule is actually extremely tall; especially compared to the male anime characters we’re used to seeing.

Although he’s actually shorter than a handful of the other behemoths we’ve seen come into our Anime Workouts Database – a good portion of them coming from One Piece!

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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Dracule Mihawk 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 One Piece Inspired Workout?
Take The One Piece Workout Placement Quiz Now!

Dracule Mihawk 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 kickstart our research into Dracule Mihawk and learn enough to build out this routine we’ll be pulling right from his Wiki Fandom page, which leads with:

Dracule “Hawk Eyes” Mihawk is a world-famous pirate who holds the title of “Strongest Swordsman in the World”. He was one of the Seven Warlords of the Sea, the first revealed and formally introduced, until the group’s dissolution. Defeating him is Roronoa Zoro’s current goal.

His place of residence is Kuraigana Island, on which he served during the two-year timeskip as Zoro’s master in his swordsmanship training.

Mihawk can be considered a supporting antagonist of the Baratie Arc and one of the major antagonists in the Marineford Arc, where he took part in the Summit War of Marineford on the side of the Marines, along with most of the other Warlords of the Sea.

Moving on from there we can go directly into his powers and abilities section.

They start us off with a ton of information about his overall abilities:

Mihawk is one of the most powerful pirates to appear so far, possessing incredible skill in battle. So far, it has only been indicated that his abilities are from pure skill and power. This makes Mihawk one of the few known Warlords whose strength is based solely on natural abilities.

He defeated all but one of Don Krieg’s fleet of 50 ships and 5,000 men by himself just before a storm struck. Mihawk’s strength is so great that Don Krieg accuses him of having the power of a Devil Fruit.

He has also remained unharmed thus far throughout the entire series, despite participating in the Summit War of Marineford, in which many of the world’s most powerful people suffered injuries. He was also a rival to one of the Four Emperors, further demonstrating his abilities.

Next up they move into a section about Dracule’s physical abilities, which will definitely help us out.

They break it down here:

Part of Mihawk’s abilities as the most powerful master swordsman in the world is due to his immense superhuman physical strength, which he supplements in his mastery of swordsmanship. Mihawk’s sword strikes are executed with tremendous power, able to easily create immensely powerful compressed air slashes with a massive range, enough to split large battleships and a mountain of ice with ease. He was also able to stop Zoro, a formidable swordsman with enormous strength, with only a single dagger that he held with one hand.

Mihawk has extraordinary agility, being able to jump and leap enormous heights and distances. He is quick enough to counter Luffy’s Gear Second enhanced speed. He also possesses extraordinary reflexes.

So right off the bat we know we’re going to be training around superhuman physical strength, extraordinary agility, and enhanced speed and reflexes.

But they’re not done yet.

They also tell us this about his swordsmanship:

Mihawk is the strongest swordsman in the world, having unparalleled skill with any kind of sword. This is proven by his absolute mastery of swordsmanship as he defeated Zoro, a swordsman who is renowned all over the East Blue, two years prior effortlessly with a single dagger, which he uses as a dinner knife. He has been known to have frequently dueled with the Emperor Shanks when they were younger.

Mihawk demonstrates immense dexterity and supreme skill in swordsmanship, especially when using his main sword, Yoru. His swordsmanship is extremely versatile, from destroying entire fleets of ships and giant icebergs with immense power using the Strong Blade swordsmanship, to being able to deflect the course of bullets with masterful and graceful precision using Gentle Blade swordsmanship. He is also able to cut through steel with immense ease and swiftness, as demonstrated with the steel-bodied Mr. 1, whom even Zoro struggled to defeat.

Clearly we have our work cut out for us…

For this one we’ll be definitely training with weights – which will help us build the strength and speed we’re looking to achieve to become Dracule – while also helping us build out his lean and toned physique as well.

But be ready for a ton of volume and intensity, because we’re working around an extremely powerful character.

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Dracule Mihawk Workout Routine

Training Volume:

3-5+ days per week

Explanation:

For this one we’re going to be training with 3 days a week of full body and heavy volume training and then 1 day devoted to a Swordsman Circuit Test and a final day working specifically around the endurance to keep up with Dracule’s swordsmanship.

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.

Dracule Mihawk Workout Routine: Sample Schedule

Monday: Pirate Full Body Training A

Tuesday: Swordsman Circuit Test

Wednesday: Pirate Full Body Training B

Thursday: Swordsman Endurance Work

Friday: Pirate Full Body Training C

Saturday: Optional Additional Training with Resources

Sunday: Rest Day

Dracule Mihawk Workout Routine: Pirate Full Body Training A

Warm Up:

800M Jog

Workout:

Dumbbell Bench Press

4×15, 12, 10, 8

Upright Rows

3×12, 10, 8

Bent Over Rows

3×12, 10, 8

Leg Press

3×12, 10, 8

Preacher Curls

3×10

Tricep Cable Pushdowns

3×10

Core Work:

Sit Ups

3×30

Knee Raises with Twist

3×30

Dracule Mihawk Workout Routine: Swordsman 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!)

Swordsman Circuit Test: Complete 4 Rounds for Time

10 KB Clean and Press

20 Push Ups

25 Kettlebell Swings

20 KB Deadlifts

10 Pull Ups

Dracule Mihawk Workout Routine: Pirate Full Body Training B

Warm Up:

800M Jog

Workout:

Deadlift

4×15, 12, 10, 8

Seated Arnold Press

3×12, 10, 8

Chest Flyes

3×12, 10, 8

Hamstring Curls

3×12, 10, 8

Alternating Hammer Curls (Dumbbell)

3×10 each arm

Tricep Cable Kickbacks

3×10 each arm

Core Work:

V-Ups

3×30

Lying Leg Raises into Flutter Kicks

3×30 -> 50

Dracule Mihawk Workout Routine: Swordsman Endurance 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

Dracule Mihawk Workout Routine: Pirate Full Body Training C

Warm Up:

800M Jog

Workout:

Back Squats

4×15, 12, 10, 8

Lateral Raises

3×12, 10, 8

Wide Grip Cable Pulldowns

3×12, 10, 8

Weighted Dips

3×12, 10, 8

High Cable Curls

3×10

Seated Overhead Dumbbell Extensions

3×10

Core Work:

Cable Crunches

3×30

Knees to Elbow

3×30

Dracule Mihawk 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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