Yū Nishinoya Workout: Training like a Haikyuu Star!

We took a short break after really building out our Sports Themed Anime Inspired Workouts, and now in the next couple of weeks we’ll have a handful of new characters coming in.

You guys want more Haikyuu characters (which is why we’re here finally getting Yu!) and there are also a couple releases that will enable us to bring in some more fun characters as well.

Our Sports Themed Anime characters tend to be geared towards calisthenics workouts, and this one is going to stick to that theme.

We’ll get some new characters that will have some hybrid training and a couple with weight training, but Yū Nishinoya’s workout will be geared specifically to bodyweight training, similar to what we’ve seen for other athletes in the past.

Yū Nishinoya Stats:

Real Name: Yū Nishinoya

Height: 5’3.2

Weight: 113 lbs.

Anime: Haikyuu!!

Powers: No

Yu is actually really short, even shorter than the average [short] height we’ve seen among male anime characters here at SHJ.

Our behemoths inside our Anime Workouts Database have over a foot on him, but none are nearly as mobile!

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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Yū Nishinoya 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.

Need Help Choosing The Best Anime Inspired Workout?
Take The Anime Workout Placement Quiz Now!

Yū Nishinoya 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 Nishinoya I’ll be pulling from his Wiki Fandom page, starting off with what they share in his bio section:

Yū Nishinoya was a second-year student at Karasuno High. He was the libero for the boys’ volleyball team and was referred to as “Karasuno’s Guardian Deity” by his teammates, for his remarkable skills. After high school, Nishinoya retired from volleyball in favor of traveling the world.

A fun part about the Haikyuu Wiki Fandom is that they give a breakdown of each characters specific skills, but they’re not necessarily useful for what we’re looking to accomplish here.

That said, here’s how they break down his overall skills and stats:

Nishinoya’s skills in defense are said to be unparalleled. The level of proficiency he demonstrates in his position as a libero has caused Daichi to dub him as a “guardian deity”, and his skills were also acknowledged by Nekoma’s libero, Yaku. He has supremely fast reflexes, swift feet, and flexible arms. He can receive volleys that most teams would usually deem impossible, and keep the ball in play and connected. One of his techniques, “Rolling Thunder”, is based on him performing a dive-and-roll receive.

Nishinoya is good at acting on the spur of the moment, adapting to the flow of the game as it is required. This turned out to be a vital asset to Karasuno in their revenge game against the famed “Iron Wall“, wherein Nishinoya made the split-second decision of using his foot to prevent the ball from hitting the ground since he knew he could not reach it with his hands in time. That move alone earned him the immediate astonishment and heartfelt praise of the entire stadium, including several volleyball veterans, a number of players from rival teams, and even his normally critical coach.

They also score his stats as follows:

• Power 2/5
• Jumping 4/5
• Stamina 5/5
• Game Sense 4/5
• Technique 3/5
• Speed 5/5

Clearly we’re going to be working around endurance and speed, strengthening our legs for agility and also jumping.

We’ll throw in some HIIT workouts to help out, but the rest will be done via biking, running and calisthenics work.

That means the goals for our Yu Nishinoya Inspired Workout are:

• Nishinoya’s Speed and Stamina
• Nishinoya’s Lean and Toned Aesthetic
• Nishinoya’s Jumping and Mobility

This one will be built around an intermediate level but will be extremely easy to scale down to a beginner level so you shouldn’t have to start with our Beginner Ninja Workout before moving into this one – but it’s always an option.

Yū Nishinoya Workout Routine

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Training Volume:

3-5 days per week

Explanation:

For this one we’ll be working with 3 days a week of calisthenics training, which will also incorporate endurance work, and then we’ll also have 2 days devoted entirely to endurance as well as a Defensive Circuit Test that you can tack on top of the endurance training days, or complete randomly within your training and/or off-days.

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.

Yū Nishinoya Workout: Sample Schedule

Monday: Libero Calisthenics and Cardio A

Tuesday: Defensive Circuit Test

Wednesday: Libero Calisthenics and Cardio B

Thursday: Volleyball Endurance Work

Friday: Libero Calisthenics and Cardio C

Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work

Sunday: Rest Day

Yū Nishinoya Workout: Libero Calisthenics and Cardio A

Warm Up: 

Mountain Climbers

2×25

High Knees

2×25

Jumping Jacks

2×25

Workout: 

Push Ups

3×20

Air Squats

3×20

Dips

3×15

Glute Bridges

3×15

Pull Ups

3×10

[Optional] Core Work: 

Sit Ups

3×20

Lying Leg Raises

3×20

Hollow Holds

3×20-30 Seconds

Endurance Work: 

Jog/Run

20-30 Minutes

Yū Nishinoya Workout: Defensive 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!)

Defensive Circuit Test: Complete 5 Rounds For Time

400M Run

30 Crunches

20 Pause Push Ups

15 Hanging Leg Raises

10 Dips

5 Chin Ups

Yū Nishinoya Workout: Libero Calisthenics and Cardio B

Warm Up: 

Mountain Climbers

2×25

High Knees

2×25

Jumping Jacks

2×25

Workout: 

Decline Push Ups

3×20

Close to Wide Air Squats

3×20

Plank to Push Ups

3×15

Bulgarian Split Squats

3×10 each leg

Chin Ups

3×10

[Optional] Core Work: 

V-Ups

3×20

Hanging Knee Raises with Twist

3×20

Plank Holds

3×60 Seconds

Endurance Work: 

Jog/Run

20-30 Minutes

Yū Nishinoya Workout: Volleyball 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

Yū Nishinoya Workout: Libero Calisthenics and Cardio C

Warm Up: 

Mountain Climbers

2×25

High Knees

2×25

Jumping Jacks

2×25

Workout: 

Wide to Close Push Ups

3×20

Pause [Air] Squats

3×20

Tricep Extensions

3×15

Lunges

3×10 each leg

Wide Pull Ups

3×10

[Optional] Core Work: 

Sit Ups with Twist

3×20

Toes to Bar (or Knees to Elbow)

3×20

Superman Holds

3×20-30 Seconds

Endurance Work: 

Jog/Run

20-30 Minutes

Yū Nishinoya 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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