Ken Sudo Workout: Train to be Ripped in Classroom of the Elite!

Last updated on October 19th, 2022 at 12:32 pm

Next up in our Classroom Of The Elite Inspired Workouts is Ken Sudo!

Sudo is joining a handful of characters we’ve already seen; and if I’m being honest you guys had a ton of requests in for Rokusuke Kouenji as well, but I wanted to make sure we get back to Class 2-D before we move out again.

I also want to make sure we bring in some more female characters considering it seems like we have a lot more male characters being requested than females for this one.

Which makes sense due to the nature of Classroom Of The Elite – but I’ll still make sure we sprinkle in some cosplay oriented female routines like we did for Suzune.

For this one we’ll also be moving back into a calisthenics workout for you guys being that I know we have a lot of bodyweight members of The SHJ Army who are fans of Classroom of The Elite.

Ken Sudo Stats:

Real Name: Ken Sudo

Height: 6’0

Weight: N/A

Anime: Classroom of The Elite

Powers: No

Ken Sudo is actually pretty tall.

At only 16 years old he’s already 6’0 tall and not far off being considered a behemoth among our Anime Workouts – especially if he keeps growing and tacks on more mass as he gets older!

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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Ken Sudo 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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Ken Sudo 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 Ken Sudo I’ll be pulling right from his Wiki Fandom page, starting with what they give us here for his intro bio:

Ken Sudō is a student of class 2-D and a member of the Basketball Club. Due to his poor academic ability, he is referred to as one of the 3 Idiots of D-Class. Regardless of this, his athletic ability is without a doubt one of the best among the school.

They also add this about his physique and overall aesthetic, which is something we’ll be working on primarily for this routine’s build:

His height of 183 cm combined with his sturdy, muscular physique easily leaves an impression of a competent athlete on others. His clothing style also portrays his wild and aggressive personality, as he lets loose of his upper shirt’s buttons.

Just to form a bit more of a background for Sudo, instead of jumping right into his physical abilities and then moving into the routine just like that, I also want to share some of his academic information.

Here’s how they break that down:

Based on the school database, Ken’s entrance examination results were the lowest on record for this school year. In fact, he had the poorest results ever seen since the establishment of the school and was the first one to fail and considered for expulsion before he was saved through devious means by his classmates. However, by being arduous in his work, he has shown great improvement in his grades.

So we can tell that he obviously does much better when it comes to physical activity.

Which brings us right into his physical ability breakdown:

Ken’s athletic skills, especially in basketball, were evaluated highly since he was in junior high, when he was already considered to be as good as exceptionally skilled high school students. Even with the high competitive level of play on the courts this year; the school expects great things from him in the future. The other class leaders always ranks his abilities highly whenever they come up with their class strategy, admitting how he can sway many victories for Horikita if they plan inadequately.

We’ll also be factoring in his basketball skills and adding that style of training into our workout.

Which means the goals for our Ken Sudo Inspired Workout are:

• Ken Sudo’s Shredded Muscular Physique
• Ken Sudo’s Basketball Skills (Speed/Endurance)
• Ken Sudo’s Strength

Our routine will be built around an intermediate level and not really push into advanced so you can scale if needed, but it shouldn’t be absolutely necessary.

You can also start with our Beginner Ninja Workout if you’d like to as well.

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Ken Sudo Workout Routine

Training Volume:

4+ days per week

Explanation:

For this we’re going to be training with 4 days of calisthenics training per week, and they’re going to be high intensity workouts built with jump rope, toe taps or jumping jacks (your choice of which). I’ll discuss scaling options below for this, but this will be a great way to shred down and also work on speed, endurance and jumping for basketball. On top of that I’ll also include some bonus resources and a Basketball Player Circuit Test that you try out weekly, biweekly or even monthly.

Jump Rope / Toe Taps / Jumping Jacks Explanation:

I’m going to be using JR/TT/JJ as an abbreviation below, and you can complete anywhere from 25-100 depending on which you choose (I generally do 50-100 jump rope, but you can scale accordingly).

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.

Ken Sudo Workout Routine: Sample Workout Schedule

Monday: Basketball Calisthenics Alpha

Tuesday: Basketball Calisthenics Bravo

Wednesday: Active Rest, Endurance or Basketball Player Circuit Test

Thursday: Basketball Calisthenics Charlie

Friday: Basketball Calisthenics Delta

Saturday: Active Rest Day or Optional Bonus Training Resources

Sunday: Rest Day

Ken Sudo Workout Routine: Basketball Calisthenics Alpha

Superset One: 

A. Push Ups (or Knee/Pause Push Ups)

3×25

B. JR-TT-JJ

3×25-100

Superset Two: 

A. Air Squats

3×20

B. JR-TT-JJ

3×25-100

Superset Three: 

A. Chest Dips

3×10

B. JR-TT-JJ

3×25-100

Superset Four: 

A. Sit Ups

3×20

B. JR-TT-JJ

3×25-100

Superset Five: 

A. Chin Ups

3×10

B. JR-TT-JJ

3×25-100

Bonus Hold: 

A. Hollow Hold

3×30 seconds

B. JR-TT-JJ

3×25-100

Ken Sudo Workout Routine: Basketball Calisthenics Bravo

Superset One: 

A. Decline Push Ups (or Knee/Pause Push Ups)

3×25

B. JR-TT-JJ

3×25-100

Superset Two: 

A. Glute Bridges

3×20

B. JR-TT-JJ

3×25-100

Superset Three: 

A. Tricep Dips

3×10

B. JR-TT-JJ

3×25-100

Superset Four: 

A. V-Ups

3×20

B. JR-TT-JJ

3×25-100

Superset Five: 

A. Pull Ups

3×10

B. JR-TT-JJ

3×25-100

Bonus Hold: 

A. Plank Hold

3×60 seconds

B. JR-TT-JJ

3×25-100

Ken Sudo Workout Routine: Basketball Player 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!)

Basketball Player Circuit Test: Complete for Time

Run 1 Mile

Complete 4 Rounds:

30 Push Ups

25 Air Squats

20 Sit Ups

15 Dips

10 Pull Ups

Ken Sudo Workout Routine: Basketball Calisthenics Charlie

Superset One: 

A. Wide Push Ups (or Knee/Pause Push Ups)

3×25

B. JR-TT-JJ

3×25-100

Superset Two: 

A. Lunges

3×20

B. JR-TT-JJ

3×25-100

Superset Three: 

A. Skull Crushers

3×10

B. JR-TT-JJ

3×25-100

Superset Four: 

A. Lying Leg Raises

3×20

B. JR-TT-JJ

3×25-100

Superset Five: 

A. Wide Pull Ups

3×10

B. JR-TT-JJ

3×25-100

Bonus Hold: 

A. Superman Hold

3×30 seconds

B. JR-TT-JJ

3×25-100

Ken Sudo Workout Routine: Basketball Calisthenics Delta

Superset One: 

A. Close (or Diamond) Push Ups (or Knee/Pause Push Ups)

3×25

B. JR-TT-JJ

3×25-100

Superset Two: 

A. Bulgarian Split Squats

3×20

B. JR-TT-JJ

3×25-100

Superset Three: 

A. Plank to Push Ups

3×10

B. JR-TT-JJ

3×25-100

Superset Four: 

A. Flutter Kicks

3×20

B. JR-TT-JJ

3×25-100

Superset Five: 

A. Handstand Push Ups

3×10

B. JR-TT-JJ

3×25-100

Bonus Hold: 

A. Planking Shoulder Taps

3×30 seconds

B. JR-TT-JJ

3×25-100

Ken Sudo Workout Routine: Endurance Training

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

Ken Sudo 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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