Yamato Workout: Train like The One Piece Oni Princess!

It’s time to bring in Kaido’s heir: Yamato!

Yamato is a unique character for many reasons, born Kaido’s daughter, which we’ll learn more about below, but choosing to become and identify as a man, brings in another great layer to our characters development.

He doesn’t quite land among the most popular One Piece characters, but you guys made it clear this is a character you want to see among our One Piece Inspired Workouts – and thankfully, I think he’s a super fun character to be building one around.

The combination of overwhelming abilities with a great aesthetic to train to cosplay as is always a fun mix.

You guys won’t become nearly nine feet tall with this one, but we will be training with weights to build out here superhuman abilities – so if you’re one of our bodyweight members you’ll have to head back into the calisthenics workouts, or even sort one of the categories inside of our Anime Workouts Database by calisthenics to find your ideal routine.

Yamato Stats:

Real Name: Yamato

Height: 8’8

Weight: N/A

Anime: One Piece

Powers: Yes

Yamato is humongous. 

He is one of the tallest characters we’ve seen, although we’re used to One Piece characters joining our behemoths.

Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale, Anna and Nina Williams matching her there. BUT, now we have Caulifla at 4’8 and Sailor Moon at 4’11!  Katana is just behind her at 5’2.

We had Wonder Woman come in standing 6’0 tall, Mockingbird and Hawkgirl at 5’9, Mystique, Miss Martian, and Sonya Blade at 5’10, and Storm 5’11.

But the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – and our Black Widow is just above that at 5’7 with Spider-Gwen, Harley Quinn and Poison Ivy at 5’8.

And, the tallest we’d seen before She-Hulk was Starfire at 6’4!

But don’t worry, either way.

Not only are these routines for all shapes and sizes – they also work for both men and women – regardless of the gender of the hero.

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Yamato 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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Yamato 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 Yamato we’ll be pulling right from his Wiki Fandom page, which leads us off with this:

Yamato is the son of Kaidou. Born as Kaidou’s daughter and groomed from a young age to be his heir, Yamato instead developed a profound admiration for the samurai Kozuki Oden. After his death, Yamato chose to become Oden, impersonating him and adopting his mannerisms. As a result of this desire to become Oden, Yamato decided to become a man and identify as Kaidou’s son, and Kaidou and his crew refer to him as such as well.

This path has put Yamato at odds with Kaidou, with much of his life being spent imprisoned on Onigashima. Yamato befriended Portgas D. Ace during his visit to Wano Country, and after learning of Ace’s death waited for the arrival of his sworn brother, Monkey D. Luffy. Together with Luffy and the Ninja-Pirate-Mink-Samurai Alliance, Yamato helped defeat Kaidou and the Beasts Pirates, and now intends to join Luffy’s crew upon their departure from Wano Country.

To continue to build on his lore, I’ll also be pulling a piece from his appearance section.

While we would normally skip that and move right into abilities, I think Yamato’s character deserves a larger description:

Being assigned female at birth and not usually choosing to explicitly present as male, Yamato has typically been referred to as a woman by people when they first encounter him. Yamato is taller than an average human, standing at 263 cm (8’8″). He has long, white hair that is bound between orange rods into a ponytail at the back, which fades into aqua green and then blue the further down it goes, and ends in rectangular locks similar to Kaidou. Yamato also has large, orange eyes with prominent eyelashes, wears gold hoop earrings on both ears, and has horns on the top of his head which are mostly red, but gradually become more flesh-colored toward the base.

From there I think we’re okay to move into his powers and abilities section, where we’ll quickly learn he is an insanely powerful character.

Here’s how they lead us off:

Yamato is an extremely powerful warrior, with Black Maria noting that bringing him back to Kaidou’s fortress after he had escaped would be a difficult task. In the past, Yamato was able to clash against Ace, a powerful Logia user, on equal ground. Afterwards, Ace acknowledged Yamato’s abilities, saying he could not believe someone so strong was not the captain and lamenting that he could not join his crew. During the raid on Onigashima, Yamato clashed with Kaidou, a particularly notable feat considering the Emperor’s nearly unparalleled physical might, with Kaidou himself acknowledging his son’s strength and value as a soldier.

From there we can build on this with more information we’ll need to build out our routine:

Yamato possesses immense physical strength resembling that of Kaidou, being capable of wielding a large and heavy kanabo and using it to knock out Ulti, an Ancient Zoan user and one of the Tobiroppo, with just one blow. Yamato was also able to physically match Luffy’s strength with relative ease, even when he increased his strength exponentially with Gear 2 and Gear 3. When he countered a punch from Luffy with a kick, the powerful collision destroyed part of the nearby wall and ceiling and blew back the Beasts Pirates around them. Yamato could easily run while carrying Luffy with just one arm and was able to shatter the extremely tough armor and weaponry of the Beasts Pirates’ Armored Corps.

Yamato is extremely fast, being able to lunge forward with blinding speed to attack, as well as outrun members of the Beasts Pirates in pursuit, and eventually completely elude the pirates and escape to the attic with Luffy without anyone seeing them.

Yamato possesses tremendous durability, having emerged from being struck by multiple explosive bazooka blasts with only superficial bruises and cuts, though eventually began taking more serious wounds as the bazooka strikes continued. During the fight against Kaidou, Yamato was able to withstand the Emperor’s powerful attacks and continue to fight effectively.

As I mentioned above: we’ll be building this one out around weight training – and you can probably see more of why that is now.

We’re going to need to build massive strength, which they note on multiple occasions.

The goals for our Yamato Inspired Workout are as follows:

• Yamato’s Slim and Aesthetic Physique
• Yamato’s Immense Strength
• Yamato’s Blinding Speed

The main goal is to have this one be a cosplay oriented workout while also allowing the strength and speed to fall in place by using the right style of training.

That means we’ll have a high intensity routine with a decent amount of volume, but you can easy scale it down by cutting out the intensity (don’t do the supersets and trisets) and cutting back on some movements.

You can also choose to start with one of our beginner routines; either the Beginner Behemoth Workout (weight training) or the Beginner Ninja Workout (calisthenics).

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Yamato Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to be training around 3 full body days, all with supersets and trisets, and then we’ll also have a Kaidou Circuit Test you can use weekly, biweekly or monthly, and a final day devoted to fat burning endurance work.

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Yamato Workout: Sample Workout Schedule

Monday: Oden Full Body A

Tuesday: Kaidou Circuit Test

Wednesday: Oden Full Body B

Thursday: Pirate Endurance Work

Friday: Oden Full Body C

Saturday: Active Rest (Or Optional Bonus Resources)

Sunday: Rest Day

Yamato Workout: Oden Full Body A

Warm Up: 

Walk/Jog

10-20 Minutes

Workout: 

Superset A:

A. Bench Press

4×15, 12, 10, 8

B. Close to Wide Push Ups

4×20

TriSet A:

A. Kettlebell Swings

3×15, 12, 10

B. Kettlebell Sumo Deadlift High Pull

3×12, 10, 8

C. Kettlebell Goblet Squats

3×10

TriSet B:

A. Wide Grip Pulldowns

3×15, 12, 10

B. Cable Crunches

3×20

C. Plank to Push Ups

3×15-20

Yamato Workout Routine: Kaidou 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!)

Kaidou Circuit Test: Complete for Time

30 KB Deadlifts

25 Push Ups

20 Goblet Squats

15 Plank to Push Ups

10 Bench Press

5 Handstand Push Ups

Yamato Workout: Oden Full Body B

Warm Up: 

Walk/Jog

10-20 Minutes

Workout: 

Superset A:

A. Back Squats

4×15, 12, 10, 8

B. Glute Bridges

4×20

TriSet A:

A. DB Curl to Press

3×15, 12, 10

B. DB Thrusters

3×12, 10, 8

C. DB Bent Over Rows

3×10

TriSet B:

A. Incline Dumbbell Press

3×15, 12, 10

B. Lying Leg Raises on Bench

3×20

C. Bench Dips

3×15-20

Yamato Workout: Pirate 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

Yamato Workout: Oden Full Body C

Warm Up: 

Walk/Jog

10-20 Minutes

Workout: 

Superset A:

A. Deadlifts

4×15, 12, 10, 8

B. Wide Grip Pull Ups

4×10

TriSet A:

A. Alternating Single Arm DB Snatches

3×15, 12, 10

B. Weighted Walking Lunges

3×12, 10, 8 each leg

C. DB Shrugs

3×30

TriSet B:

A. Kettlebell Curl to Press

3×15, 12, 10

B. V-Ups

3×20

C. Mountain Climbers

3×20-30

Yamato Workout: 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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