Todoroki Calisthenics Workout: Train like Shoto from My Hero Academia!

Last updated on March 2nd, 2022 at 02:10 pm

The next character getting an additional training style within our Anime Workout Database is Shoto Todoroki!

For those of you who don’t know what I mean by that: we have been building out our characters so that our most popular and most requested have both a weight training version AND a calisthenics routine for people to take on.

In this case we’ve had our original Todoroki Inspired Workout within our My Hero Academia Inspired Workouts for a while now, and it’s time to tack on our

While we have a super in depth database of MHA characters, Shoto is still one of the most popular My Hero Academia characters, AND one of the most powerful My Hero Academia students on the entire show – so it’s no surprise that he’s getting a follow up for his routine.

And I also love MHA even more just for the pure fact that the strong female characters thrive right alongside the guys.

Shoto Todoroki Stats:

Real Name: Shoto Todoroki

Height: 5’9 1/4

Weight: N/A

Anime: My Hero Academia

Powers: Yes

Todoroki is actually quite tall compared to male anime characters we’ve seen at SHJ.

Obviously we have some behemoths that make him look like he doesn’t even exist, but for the most part he’d be considered tall!

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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Shoto Todoroki Calisthenics 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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Shoto Todoroki Calisthenics 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.

We’ve already gone through Todoroki’s background information for his original weight training workout, but we’re going to be refreshing a bit for this one since it’s been a while.

For that we’ll be pulling right from his Wiki Fandom page to learn a bit about what we’re going to be working around for this one; starting with what they give us for his bio section:

Shoto Todoroki, also known as Shoto, is the tritagonist of the My Hero Academia manga and anime series.

He is a student in Class 1-A at U.A. High School, where he got in through official recommendations and is training to become a Pro Hero. He is the youngest son of Endeavor, the No. 1 (formerly No. 2) Hero.

And for any of you who haven’t seen Todoroki’s physique, he’s has a lean and toned physique with six pack abs.

He’s not nearly as big as his father, Endeavor, but give him some time and he just might be.

That being said, if we move into his powers and abilities section we can learn this about him, starting with his overall abilities:

Overall Abilities: Having been trained by his father, Endeavor, at a young age, Shoto entered U.A. High School through recommendations, and has been established as one of the strongest students in Class 1-A. He earned 2nd place in both the Quirk Apprehension Test and U.A. Sports Festival. Shoto also has a great handle over his versatile and powerful Quirk, Half-Cold Half-Hot, which grants him incredible dual-element capabilities. Using the right side of his body, Shoto can drastically lower temperatures and freeze anything he touches, and generate ice that he can freely mold into numerous constructs that include ice waves that cover large areas, and ice barriers. Shoto also employs his cryokinetic abilities for mobility purposes, such as stacking ice shards behind his back to propel himself forward, glaciating the ground to skate on it, or his signature move, creating trails of ice on which he can surf. From the left side of his body, Shoto can eloquently increase thermokinetics and release scorching hot flames in the form of consuming streams or protective waves. Overall, Shoto has tremendous power, but because of past decisions and circumstances, such as his intentional neglect of one half of his Quirk, he has yet to reach his full potential.

From there they also talk about his keen intellect and indomitable will, but we’re going to be skipping ahead to some of the abilities we can build this routine around.

Here’s what they give us:

• Enhanced Durability: Shoto has proven himself to be quite resilient, being able to withstand multiple attacks from Izuku, including a direct, One For All-enhanced punch at 5% strength to the stomach, without sustaining major injuries. During his fight with Leviathan, Shoto was able to withstand his punch, which was strong enough to destroy the floor of the Humanise headquarters. One of the most impressive examples of Shoto’s resilience, was when he endured the superior agnikinesis of Dabi, although, Shoto was partially shielded by his own agnimancy, and Dabi intentionally held back in his final attack that left Shoto alive.
• Enhanced Stamina: Shoto has shown to be able to endure combat even while injured. For example, in his battle with Stain, he was able to continue fighting and supporting his allies despite suffering from multiple bleeding injuries on his arm and face, and was still able to drag the villain’s unconscious body once the battle is over. When he engaged Dabi in an agnikinetic brawl, Shoto continued to fight on despite his body slowly becoming charred.
• Enhanced Agility: Shoto is fast, agile, and has quick reflexes. He was able to keep first place during the majority of the Obstacle Race during the Sports Festival thanks to his own athletic ability. He repeatedly created ice walls within a split second in order to prevent himself from getting thrown out of the ring through his matchups with Izuku and Katsuki. He was the only one in Class 1-A capable of at least partly reacting to and dodging Tenya’s Recipro Turbo. He was also able to partially dodge a knife thrown at his face and several other attacks by Stain, a notably swift opponent.

These are all awesome abilities to be building a calisthenics workout around.

Our agility is going to come right from our calisthenics and strength training (bodyweight), and then we’ll also be able to tack on some hero circuits and endurance work to really train like we’re preparing for to become pro heroes.

To finish off I do want to add a little snippet about his “Half-Cold Half-Hot” Quirk just to give the full scope of Todoroki:

Half-Cold Half-Hot: Shoto’s Quirk gives him the ability to generate ice from the right side of his body, and flames from his left side.

We, unfortunately, will not be able to develop this through the use of this workout!

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Shoto Todoroki Calisthenics Workout Routine

Training Volume:

3-5 days per week

Explanation:

We have 2 days of full body calisthenics training 2 days of calisthenics endurance work and then a final circuit test which is called the Endeavor Hero Circuit Test for you to take on biweekly or monthly. Whenever you don’t do the circuit test (to test how your skills are improving) sub in endurance work, which I’ll also include at the bottom of the workout.

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.

Shoto Todoroki Calisthenics Workout: Sample Schedule

Monday: Half Hot Full Body Calisthenics A

Tuesday: Half Cold Calisthenics Endurance Circuit A

Wednesday: Endeavor Hero Circuit Test

Thursday: Half Hot Full Body Calisthenics B

Friday: Half Cold Calisthenics Endurance Circuit B

Saturday: Optional Viking Endurance Work

Sunday: Rest Day

Shoto Todoroki Calisthenics Workout: Half Hot Full Body Calisthenics A

Warm Up: 

Run 1 Mile (or Walk/Run)

Workout: 

Superset A:

A. Air Squats

3×20

B. Lying Leg Raises

3×20

Superset B:

A. Push Ups

3×20

B. Mountain Climbers

3×20

Superset C:

A. Dips

3×12

B. Hollow Hold

3×30 seconds

Superset D:

A. Pull Ups

3×8-10

B. Box Jumps

3×10

Shoto Todoroki Calisthenics Workout: Half Cold Calisthenics Endurance Circuit A

Warm Up: 

2×30 Jumping Jacks

2×30 High Knees

Workout: Complete 4 Rounds

Run 400M

20 Push Ups

15 V-Ups

10 Pull Ups

15 Pause Squats

20 Russian Twists

Shoto Todoroki Calisthenics Workout: Endeavor Hero 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!)

Endeavor Circuit Test: Complete 4 Rounds

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

Wearing a 20 lb. weighted vest or body armor!

Shoto Todoroki Calisthenics Workout: Half Cold Calisthenics Endurance Circuit B

Warm Up: 

2×30 Jumping Jacks

2×30 High Knees

Workout: Complete 2 Rounds

Run 800M

50 Push Ups

40 Air Squats

30 Mountain Climbers

20 Skater Lunges

10 Handstand Push Ups

Shoto Todoroki Calisthenics Workout: Half Hot Full Body Calisthenics B

Warm Up: 

Run 1 Mile (or Walk/Run)

Workout: 

Superset A:

A. Bulgarian Split Squats

3×20 [total]

B. Hanging Leg Raises

3×20

Superset B:

A. Decline Push Ups

3×20

B. Half Burpees

3×10

Superset C:

A. Plank to Push Ups

3×12

B. Superman Hold

3×30 seconds

Superset D:

A. Chin Ups

3×8-10

B. Jumping Lunges

3×10 each leg

Shoto Todoroki Workout Routine: Hero 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

Shoto Todoroki 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

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