Last updated on October 19th, 2022 at 12:26 pm
Next up among our Chainsaw Man Inspired Workouts is Katana Man!
Another human-devil hybrid, but this time one who merged with a Katana Devil.
We’ve seen a handful of super powerful characters so far, and Katana Man is another one joining them – this time adding a new weight training routine to our database.
A bit different than what we’re used to, our female Chainsaw Man characters were actually making up the majority of our weight training routines while most male characters were making up the calisthenics – but some recent additions have been beginning to even it out a bit.
Katana Man Stats:
Real Name: Unknown (also known as Samurai Sword)
Height: N/A
Weight: N/A
Anime: Chainsaw Man
Powers: Yes
We don’t have any specific stats for Katana Man, but he is described as “a tall man” on his Wiki Fandom, which seems to checkout if we compare him to other characters in the manga.
He also seems fairly thin, especially at his height, so we will be training around a slimmer and leaner aesthetic.
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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Katana Man 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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Katana Man 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 Katana Man and the information we need to build out a workout around him we’ll be pulling from his Wiki Fandom page starting with his bio section here:
Katana Man (real name unknown), also known as Samurai Sword is a human-devil hybrid who merged with the Katana Devil. His grandfather was the Mob Boss killed by Denji and because of that he teamed up with Akane to get revenge on Denji and steal his heart. He is the primary antagonist of the titular Katana Man arc.
From there we can move into his Hybrid Powers, which will really tell us all we need to know about how we’ll be training.
To start they discuss the basis of his transformation and his Blood Consumption:
Hybrid Transformation: By removing his left hand from his body and revealing a katana which emerges from the stump, he can transform into the Katana Man form with swords emerging from his arms and his head. Removing the katana from his arm will undo his transformation. After his transformation is undone he is unable to fight for a while.
Blood Consumption: As a hybrid, the Katana Man is able to restore his health by consuming blood. After being bifurcated by Denji, he was able to regenerate his body.
But now we can break down the powers he actually gets from his Hybrid Transformation, which will really make up the specific strengths we’ll want to be shooting for.
Here’s what they tell us:
Augmented Strength: Katana Man’s strength is greatly enhanced in his transformed state, allowing him to cut through solid walls with his slashes. He is also strong enough to cut the Fox Devil’s flesh and the reinforced uniform used by public safety members, however he was not capable of making a deep cut in the suit with just one slash.
Augmented Durability: In his hybrid form, Katana Man is durable enough to survive getting thrown through walls and falling from buildings without taking any damage
Augmented Speed: After transforming, Katana Man’s speed is improved, allowing him to compete with Aki and Denji in terms of speed. He can also slash walls in the blink of an eye.
That means we’re looking to prioritize strength and speed, which is something we love doing!
Being that he’s a swordsman, and a lean one at that, we also want to prioritize gaining this strength without specifically looking to gain a ton of mass.
For that reason the most effective way to accomplish all of this is with some hybrid PPL (push, pull, legs) and endurance work.
The goals for our Katana Man Inspired Workout are:
- Katana Man Lean and Slim Physique
- Katana Man Enhanced Strength and Speed
- Katana Man Swordsman Nimbleness
I’ll be making this one built around an intermediate training level so don’t be afraid to scale down a bit if needed.
You can also start with our Beginner Behemoth Workout if you need to as well.
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Katana Man Workout Routine
Training Volume:
3-5 days per week
Explanation:
For this one we’re going to be working with a PPL (Push, Pull, Legs) Split with some hybrid and speed additions and then we’ll also be tacking on a Hybrid Circuit Test for testing our bending skills weekly, biweekly or monthly and finally also including Devil Endurance Work day as well.
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Katana Man Workout Routine: Sample Workout Schedule
Monday: Swordsman Push Day
Tuesday: Hybrid Circuit Test
Wednesday: Swordsman Pull Day
Thursday: Devil Endurance Work
Friday: Swordsman Leg Day
Saturday: Active Rest Day or Optional Bonus Training
Sunday: Rest Day
Katana Man Workout Routine: Swordsman Push Day
Warm Up:
10-30 Minutes of Speed Training HIIT
(On and Off Sprints in 30 Second – 2 Minute Intervals)
Workout:
Incline Dumbbell Bench Press
4×12, 10, 8, 6
Arnold Press
4×12, 10, 8, 6
Tricep Cable Pushdowns
3×12, 10, 8
Decline Push Ups
3×20-30
Chest Flys
3×10
Dips
3×10
Shoulder Front Raises
3×10
Katana Man Workout Routine: Hybrid 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!)
Hybrid Circuit Test: Complete 3 Rounds for Time
Run 400M
30 Mountain Climbers
25 DB Deadlifts
20 Push Ups
15 DB Curl to Press
10 Box Jumps
Katana Man Workout Routine: Swordsman Pull Day
Warm Up:
10-30 Minutes of Speed Training HIIT
(On and Off Sprints in 30 Second – 2 Minute Intervals)
Workout:
Deadlift
4×12, 10, 8, 6
Barbell Shrugs
4×12, 10, 8, 6
Wide to Close Push Ups
3×20
Cable Rows
3×12, 10, 8
High Cable Curls
3×10
Chin Ups
3×10
Dumbbell Curls
3×10
Katana Man Workout Routine: Devil 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
Katana Man Workout Routine: Hybrid Leg Day
Warm Up:
10-30 Minutes of Speed Training HIIT
(On and Off Sprints in 30 Second – 2 Minute Intervals)
Workout:
Back Squats
4×12, 10, 8, 6
Leg Press
4×12, 10, 8, 6
Glute Bridges
3×12, 10, 8
Box Jumps
3×20
Hamstring Curls
3×10
Quad Extensions
3×10
Calf Raises
3×15
Katana Man 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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