Heihachi Mishima Workout: Train like The Tekken Antagonist!

It’s time to bring in the man, the myth, the legend: Heihachi Mishima!

Our Tekken Inspired Workouts have been growing like crazy since Tekken: Bloodline released and we can’t keep going without Heihachi.

Just to start us off: I promise we’ll be getting some more calisthenics workouts within our Tekken characters routines, but Heihachi is massive and we’ll be using weights again for this one as well.

Although, spoiler alert, I’m probably going to jump back to Jin Kazama and bring you guys a calisthenics variation of his training as well!

Heihachi Mishima Stats:

Real Name: Heihachi Mishima

Height: 5’10 1/2

Weight: 180 lbs.

Anime/Video Game: Tekken Bloodline/Tekken

Powers: No

I actually thought Heihachi Mishima was going to join our behemoths within the Anime Workouts Database.

He would be considered a bit above average compared to male anime characters, but definitely not in a higher range we’ve seen (which is huge); and actually a bit below average compared to superheroes and even male celebs!

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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Heihachi Mishima 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!

Heihachi Mishima 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 Heihachi Mishima we’ll be pulling from his Wiki Fandom page starting with this:

Heihachi Mishima is one of the main characters in the Tekken series. He debuted in the first game in the series and has returned for all subsequent titles. Though seen as the main protagonist and anti-villain of the second game, he is the main antagonist of the series as he is almost always responsible for the events. His impact on the story has seemed to decrease since Tekken 5 as he has become a minor character to the storyline, but in Tekken 7, Heihachi again became part of the main storyline and returned as the central antagonist, and the villainous protagonist of the game. Heihachi is the son of Jinpachi Mishima, the husband of Kazumi Mishima, the father of Kazuya Mishima and Lars Alexandersson, the adoptive father of Lee Chaolan, and the paternal grandfather of Jin Kazama.

When you think of Heihachi do you think of a main protagonist, anti-villain, or main antagonist?

Or all of the above!?

His appearance is pretty clear: JACKED even at age 75.

That will be one of the focuses for us, and one of the reasons we’re going to be training with weights.

When we move into his powers and abilities we can discuss some of his feats in categories like strength and speed; which will be huge for building out our routine the right way.

Let’s start with strength:

• Described as a human with the strength of a devil
• Crushed a tomahawk with his teeth
• Stronger than Paul, who shattered a rock in one punch
• Clashed fists with Kazuya and Jin, which resulted in damaging the top of Kyoto’s castle
• Superior to Raven, who’s strong enough to lift up and throw NANCY-MI847J
• Superior to Feng Wei, who destroyed an entire mountain in a single strike (42.55-367 kilotons of TNT)

And then move into speed as well:

• Caught a tomahawk thrown at him by Michelle Chang…with his teeth
• Caught a bullet…also with his teeth
• Agile enough to kick away missiles
• Faster than the Jack robots, who can react to a satellite laser (Mach 12.26)
• Comparable to Jin and Kazuya, who can punch well above the speed of sound;
• Comparable to characters who can dodge Kazuya’s laser, which can reach into space (0.02c)

I think it’s pretty clear we’re dealing with an extremely powerful character.

The goals for our Heihachi Mishima Inspired Workout are going to be:

• Heihachi’s Massive Muscular Physique
• Heihachi’s Superhuman Strength & Speed
• Heihachi’s Fighter Endurance

This one is going to actually be built extremely similar to our Jin Kazama Inspired Workout (for obvious reasons), but I’ll make a few tweaks to it that will be a fun addition for anyone looking to switch it up between these two characters.

If it feels a bit daunting going into a routine with this much volume you can also start with our Beginner Behemoth Workout and then work your way up to this one.

Looking to step it up a notch?
Join The Superhero Academy and start unleashing your inner SuperHuman.

Heihachi Mishima Workout Routine

Training Volume:

4-5 days per week

Explanation:

As I mentioned, this one is going to be formatted very similarly to Jin’s routine, but there will be some main differences in your compounds and cardio. This will really help you guys switch it up and move in and out of both routines while crushing any plateaus.

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.

Heihachi Mishima Workout: Sample Schedule

Monday: Martial Artist Hybrid Chest and Triceps

Tuesday: Martial Artist Hybrid Legs, Calves and Core

Wednesday: Devil Form Circuit Test

Thursday: Martial Artist Hybrid Shoulders, Traps and Core

Friday: Martial Artist Hybrid Back and Biceps

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

Sunday: Rest Day

Heihachi Mishima Workout: Martial Artist Hybrid Chest and Triceps

Warm Up: 

Jump Rope Skips

3×50-100

Compound Lift:

Incline Dumbbell Press

5×5

Accessory Work: 

Cable Tricep Pushdowns with Rope

3×15

Hammer Strength Press

3×12, 10, 8

Dips

4×10

Chest Flys

3×12

Diamond Push Ups

3×30

L-Sit Hold

3×30-60 seconds

Endurance Finisher:

Complete 20-30 Minutes:

• Sprint 1 Minute
• Walk 1 Minute

Heihachi Mishima Workout: Martial Artist Hybrid Legs, Calves and Core

Warm Up: 

Jump Rope Skips

3×50-100

Compound Lift:

Back Squat

5×5

Accessory Work: 

Seated Calf Raises

3×15

Leg Press

3×12, 10, 8

Cable Crunches

4×15-20

Hanging Leg Raises

3×12-15

Double Unders

3×20-30

Wall Sit Hold

3×60 seconds

Endurance Finisher:

Complete 20-30 Minutes:

• Jog 5 minutes
• Walk 2 minutes

Heihachi Mishima Workout Routine: Devil Form 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!)

Devil Form Circuit Test: Complete 3 Rounds for Time

800M Run

50 Push Ups

40 Sit Ups

30 Air Squats

20 Pull Ups

10 Burpees

Heihachi Mishima Workout: Martial Artist Hybrid Shoulders, Traps and Core

Warm Up: 

Jump Rope Skips

3×50-100

Compound Lift:

Overhead Press

5×5

Accessory Work: 

Barbell Shrugs

3×15

Standing Shoulder DB Front Raises

3×12, 10, 8

Handstand Push Ups

4×6-10

Sit Ups

3×20-30

Russian Twists

3×20-30

Hollow Hold

3×30-60 seconds

Endurance Finisher:

Complete 20-30 Minutes:

• Sprint 30 seconds
• Walk 90 second

Heihachi Mishima Workout: Martial Artist Hybrid Back and Biceps

Warm Up: 

Jump Rope Skips

3×50-100

Compound Lift:

Deadlift

5×5

Accessory Work: 

Alternating Bicep Curls

3×10 each arm

Wide Grip Pulldowns

3×12, 10, 8

Chin Ups

4×15-20

High Cable Curls

3×12-15

Wide to Close Push Ups

3×20-30

Superman Hold

3×30-60 seconds

Endurance Finisher:

Complete 20-30 Minutes:

• Run 2 Minutes
• Walk 2 Minutes

Heihachi Mishima Workout: Optional Fighter 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

Heihachi Mishima 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

Looking to step it up a notch and unleash your inner Superhuman?
Join The Ultimate Fitness X Fandom Membership.