Last updated on July 2nd, 2022 at 04:56 pm
Are you guys getting sick of Tokyo Revengers Inspired Workouts?
I bet you’re not, especially considering you guys keep requesting more characters.
Ran actually made our list of the strongest Tokyo Revengers characters, coming in at number six on the list; and he even came in at number five among our list of the most popular Tokyo Revengers characters!
We haven’t seen that much of him in the anime just yet, but he’s a BIG name in the manga – and you guys have been requesting him like crazy.
I’m sure we’ll even see his brother Rindo in the future as well, who came in at number seven among the most powerful Tokyo Revengers – and then we’ll have a fun time seeing which brother we might land on in our Workout Placement Quiz.
Ran Haitani Stats:
Real Name: Ran Haitani
Height: 6’4
Weight: 127 lbs.
Anime: Tokyo Revengers
Powers: No
Ran’s stats aren’t listed, BUT, his Wiki Fandom did tell us he’s the same height as Hakkai Shiba – which is how we came in with his height.
That makes him very tall among male anime characters we’ve seen thus far in our Anime 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.
Grab The Unofficial Tokyo Revengers Workout Booklet and Unleash Your Inner Fighter!
Ran Haitani 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 Tokyo Revengers Workout Placement Quiz Now!
Ran Haitani 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 Ran Haitani we’re going to be pulling right from his Wiki Fandom page (even though they failed us on his height and weight 😛 ).
Here’s what they have to start with for us:
Ran Haitani is part of the S62 generation, a former Tenjiku Heavenly King, and is currently Rokuhara Tandai’s No. 2. He becomes a Bonten executive in an alternate timeline.
While we would normally skip his appearance section, I do want to share it being that I made mention to it earlier when discussing how we got his height and weight stats:
Ran is a tall and lanky teenager and he has the same height as hakkai Shiba. And he styles his long hair into pigtail braids. The roots and end sections of his hair are dark, while the midsection and very ends are blonde. His eyebrows are also blonde. Ran also wears earrings and is depicted as having a tattoo on the left side of his back. When not in his uniform, he wears a loose-fitting sweatshirt with pants. He has a tattoo on his back.
Specifically referring to that first line where they tell us he is the same height as Hakkai Shiba.
When we then move into his abilities section, which is what we’ll be using to build out this workout – we unfortunately don’t get much information.
Here’s what they say:
Ran often resorts to underhanded methods like using a baton to hit his opponents. Although his true fighting prowess has yet to be revealed, he is recognized as the stronger brother.
Right off the bat the comparison with his brother, who is also known as one of the most powerful characters in Tokyo Revengers, helps us a little bit – but we’re going to need a bit more to go off of.
If we then move onto another source Quote The Anime, they break down a bunch of information about his overall influence and how that should be factored into his power level, but also his “impressive fighting abilities” in relation to what we’ve seen him do in the manga.
Here’s what they say:
Ran Haitani along with his brother Rindo are known to be one of the strongest delinquents in the Tokyo Revengers Series. They made their case clear when at just the age of 13, they committed a serious crime in the incident known as the “Roppongi Battle of the Ashes”.
When they went head-to-head with the captain and vice-captain of what was once the strongest gang in Tokyo called Roppongi “Kyougoku”, Ran immediately beat the captain with a single kick and obliterated the vice-captain with punches in the face while Rindo suppressed his ligaments. At the end of the fight, the vice-captain had a fractured skull, his face would cave in, and die.
Now that’s what we’re looking for.
Clearly Ran is insanely strong.
For this one we’re still going to be sticking to calisthenics and bodyweight training to build this out – like we do with most of our Attack On Titan Inspired Workouts as well – but we’re going to prioritize some intensity knowing how strong Ran is.
Be ready for a harder routine, but remember you can always scale down as needed.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Ran Haitani Workout Routine
Training Volume:
3-5 days per week
For this one we’re going to be training with calisthenics (although pretty high intensity) and then have one day revolving around Haitani Brother Endurance Work and another around a Heavenly King Circuit Test to really step it up a notch.
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.
Ran Haitani Workout Routine: Sample Schedule
Monday: Tenjiku’s 4 Heavenly Kings Calisthenics A
Tuesday: Heavenly King Circuit Test
Wednesday: Tenjiku’s 4 Heavenly Kings Calisthenics B
Thursday: Haintani Brother Endurance Work
Friday: Tenjiku’s 4 Heavenly Kings Calisthenics C
Saturday: Rest or Optional Additional Work
Sunday: Rest Day
Ran Haitani Workout Routine: Tenjiku’s 4 Heavenly Kings Calisthenics A
Warm Up:
10-30 Minutes of “On and Off” Sprints (Choose Format)
- 30 Second Sprint -> 90 Second Walk
- 60 Second Sprint -> 60 Second Walk
- 90 Second Sprint -> 30 Second Walk
Workout:
Superset A:
A. Pistol Squats
3×10 each leg
B. Toes to Bar (Scale to Knees to Elbow)
3×15
Superset B:
A. Decline Push Ups
3×20
B. Plank to Push Ups
3×10
Superset C:
A. Inch Worms
3×10
B. Chin Ups
3×10
Ran Haitani Workout Routine: Heavenly King 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!)
Heavenly King Circuit Test: Complete 5 Rounds for Time
Run 400M
20 Clap Push Ups
15 Box Jumps
10 Diamond Push Ups
5 Handstand Push Ups (Scale to Pike Push Ups)
Ran Haitani Workout Routine: Tenjiku’s 4 Heavenly Kings Calisthenics B
Warm Up:
10-30 Minutes of “On and Off” Sprints (Choose Format)
- 30 Second Sprint -> 90 Second Walk
- 60 Second Sprint -> 60 Second Walk
- 90 Second Sprint -> 30 Second Walk
Workout:
Superset A:
A. Clap Push Ups
3×20
B. Mountain Climbers
3×20
Superset B:
A. Box Jumps
3×20
B. Wall Sit
3×60 seconds
Superset C:
A. Wall Climbs
3×10
B. Superman Holds
3×30 seconds
Ran Haitani Workout Routine: Haitani Brother 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
Ran Haitani Workout Routine: Tenjiku’s 4 Heavenly Kings Calisthenics C
Warm Up:
10-30 Minutes of “On and Off” Sprints (Choose Format)
- 30 Second Sprint -> 90 Second Walk
- 60 Second Sprint -> 60 Second Walk
- 90 Second Sprint -> 30 Second Walk
Workout:
Superset A:
A. Wide To Close Squats
3×20
B. Jumping Lunges
3×10 total
Superset B:
A. Wide Push Ups
3×15
B. Close Push Ups (Diamonds)
3×15
Superset C:
A. Sit Ups
3×20
B. Hollow Hold
3×30 Seconds
Ran Haitani 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 TOKYO REVENGERS WORKOUT BOOKLET!
A Dozen Different Workouts for Presidents, Vice Presidents and Members of Toman, Brahman, Valhalla, Moebius and ANY other Gangs!
(Unofficial Workouts Inspired by Characters)
SIGN UP FOR FREE WORKOUTS!
Join over 100,000 member of The SHJ Army & receive:
