Last updated on August 10th, 2022 at 04:55 pm
I really wanted to make sure our Sports Themed Anime Inspired Workouts have a wide range of awesomeness, so I decided to prioritize Sakamichi Onoda this week.
We already have nearly a dozen characters in there (actually Sakamichi will make a dozen), and I’m going to keep them coming; but we don’t have many cycling routines; which makes him a perfect character to get in as soon as possible.
He’ll be on his own considering we probably won’t see very many more (if any at all) Yowashi Pedal characters, but that’s the whole reason we have our Sports Themed Database to begin with; so he’ll be joining some other solo characters in there.
But, before we get into it you should know that while this is technically a calisthenics workout, the routine itself is based around being a cycling/biking workout; so if that’s not what you’re looking for – you should probably head into our Anime Workouts Database and choose another workout!
Sakamichi Onoda Stats:
Real Name: Sakamichi Onoda
Height: 5’5
Weight: 119 lbs.
Anime: Yowamushi Pedal
Powers: No
Sakamichi is actually quite short, but compared to many of the male anime characters we’ve seen he actually comes in right around average height.
One thing I can make specific mention to is the fact that Sakamichi is definitely extremely light compared to most characters we’ve seen.
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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Sakamichi Onoda 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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Sakamichi Onoda 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 Sakamichi I’ll be pulling right from his Wiki Fandom page which starts us off with a brief bio stating:
Sakamichi Onoda is a third-year student at the Sohoku High School and a member of the Sohoku High Bicycle Racing Club, serving as the main protagonist of the Yowamushi Pedal series. During the storyline’s third year, after all his achievements for the team, he becomes the captain of the club. Sakamichi is also an anime otaku, his favorite anime being Love Hime. He is known to sing the Love Hime Theme Song while climbing. It is Sakamichi’s eagerness to obtain anime goods from Akihabara that drove him to save money on subway fare by biking to Akihabara for free, causing him to develop the strength needed to become a competitive cyclist.
When we then move into Sakamichi’s skills his Wiki Fandom gives us a LONG list.
Because there is so much depth to his skills and the full breakdown I’ll be making some cuts to keep it to what is actually relevant to our training; but if you want to read the rest they have a complete breakdown on his Fandom page I linked to above.
Here’s how they start us off:
From a team’s perspective, Sakamichi is a great servant (or domestique) to the ace, as shown when he came from the back of the field to pick up Jin and Yusuke in the first Inter High, and then caught up in the second inter high and caught up just in time to save Teshima from collapsing and forcing him out of the race. However, he can’t perform all aspects of being a domestique like shielding the Ace from the wind because his body is too slim to do so from the front, and he is not as effective in the flats, so he can’t be used as a lead-out or breakaway rider. Also, he is not as tactically aware as Junta or Kinjou. In the second Inter High, he brushes off Yuto Shinkai’s criticism of him having no free will, as if Sakamichi is more comfortable being given specific tasks and try his best to follow instructions. Also he has a lack of competitive spirit, unless if he was under team orders to chase for checkpoints and wins.
Sakamichi is capable of riding with extremely high cadences even when climbing uphill (going way beyond the normal pace of 70 rpm; he can sustain a 90 rpm pace uphill, and though difficult, at least as high as 150 rpm for a few hundred meters), and at least close to 210 rpm on flat road despite having been riding on heavy bikes up until his second year of high school. He can also maintain, increase, or decrease his cadence and all states in between with extreme smoothness. His main skill set seems to manifest when given an order, which he will try to achieve without fail, and when he sees a friend or rival in front of him, Sakamichi tends to smile at the sight and desire to reach them. This simple thing motivates him to pedal and climb rapidly. As Shunsuke Imaizumi puts it, once Sakamichi successfully “catches you, he never lets go,” and it’s practically impossible to shake him. Sakamichi also sings the Love Hime theme to keep his rhythm and motivate himself. While he used to prefer to do so alone out of embarrassment and shyness, over time he became much more willing to do so in public if it helps him.
If it wasn’t obviously already, we’re going to be training for Sakamichi’s cycling skills, but also to get lean and agile like a cycler as well.
That means the goals of our Sakamichi Onoda Inspired Workout are:
- Sakamichi’s Cycling Ability
- Sakamichi’s Lean and Agile Aesthetic
As I mentioned above: if you’re not looking to train like a cycler, this probably isn’t the workout for you.
But, if you are, then you’ve come to the right place.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Sakamichi Onoda Workout Routine
Training Volume:
3-5+ days per week
Explanation:
For this one you’re going to be riding 2-3+ days per week and then I’ll also include some optional calisthenics training and other resources for off days if you’d like to pair that with your cycling. That portion of your training is completely optional. One day per week you’ll also have a Sakamichi Onodo Circuit Test, which will be HIIT on your bike.
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.
Sakamichi Onoda Workout Routine: Sample Schedule
Monday: Timed Ride Based on Fitness Level
Tuesday: Optional Calisthenics Work
Wednesday: Sakamichi Onoda Circuit Test
Thursday: Optional Calisthenics Work
Friday: Timed Ride Based on Fitness Level
Saturday: Recovery Ride
Sunday: Rest Day or Active Rest
Sakamichi Onoda Workout Routine: Timed Ride Based on Fitness Level
For your timed ride we’re going to have to base it on your fitness level; but I’m also going to assume the majority of The SHJ Army members looking to use this workout are beginners to cycling, so that will be the starting point for most of my programming.
Beginner Weekly Programming for Timed Rides:
Week 1: 1 Hour Ride
Week 2: 90 Minute Ride
Week 3: 2 Hour Ride
Week 4: 2-3 Hour Ride
Weeks After: Increase 20-30+ Minutes Each Week or Two
Sakamichi Onoda Workout Routine: Sakamichi Onoda Circuit Test
Warm Up:
15 Minute Easy Cycling
Workout 30 Minutes of “On and Off” HIIT:
One Minute ON: Level 7-10 RPMS above 100
One Minute OFF: Level 3-5 RPMS Steady and Easy
Rinse and Repeat for 30 Minutes
Cooldown:
15 Minute Easy Cycling
Sakamichi Onoda Workout Routine: Recovery Ride
Recovery Ride Based on Fitness Level:
Beginner: Ride 10 Miles
Intermediate: Ride 15+ Miles
Advanced: Ride 20+ Miles
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