We’re bringing another behemoth into our My Hero Academia Inspired Workout Database.
We have had a wide range of students, teachers, Pro Heroes and more – which makes it extremely fun to diversify the types of training we bring in – making My Hero Academia one of the top mini-databases on the site.
But, before you go any further, I do want to point out we’re training to become a HUGE character, and we will be building this one out around weight training.
We have a bunch of other calisthenics workouts among our MHA characters if you want to hit those; but this one is going to be done with heavy lifting – so I want you to be prepared for it.
Vlad King Stats:
Real Name: Sekijiro Kan
Height: 6’4 1/2
Weight: N/A
Anime: My Hero Academia
Powers: Yes
Vlad King is humongous.
He’s up there with Endeavor and All Might (same height as Endeavor, but All Might has about 9 inches on them) and joins the behemoths in our Anime Workouts Database.
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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Vlad King 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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Vlad King 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 Vlad King I’ll be pulling right from his My Hero Academia Wiki Fandom, which we know tends to be lacking in the bio sections, but we’ll start with it here anyways:
Sekijiro Kan, also known by his hero name, Blood Hero: Vlad King, is a Pro Hero and the homeroom teacher of U.A. High School’s Class 1-B.
I warned you.
But don’t worry; we have a ton of information to still get to when we hit his powers and abilities section.
Here’s how they start us off with the abilities we’ll be building this routine around:
Enhanced Strength: Sekijiro is much stronger than the average human as he manages to lift Dabi’s clone with a single hand and push it against a wall with enough power to crack it.
Enhanced Speed: Sekijiro is incredibly fast as he is able to react quickly enough to avoid and push the students away from Dabi’s surprise attack and to counterattack against Dabi and pin him against the wall in less than three seconds.
And then from there we can move down into his Quirk, which doesn’t really help us, but does allow us to get a better picture of what makes Vlad King so powerful.
They break down his Quirk, Blood Control, like this:
Blood Control: Sekijiro’s Quirk allows him to freely manipulate his own blood after it has left his body. He can also solidify the ejected blood, allowing him to trap his opponent.
It appears that Sekijiro’s Quirk allows him to go unaffected by levels of blood loss that would normally be fatal to the average human.
We won’t be doing any training to try to accomplish this.
Instead, the goals for our Vlad King Inspired Workout are as follows:
- Vlad King’s Enhanced Strength and Speed
- Vlad King’s Massive Physique
Which brings us full circle to what I told you guys at the beginning of this article: we’re going to be lifting heavy to accomplish our goals for this one!
If you don’t like this super heavy mass building split then you can start with our Beginner Behemoth Workout instead, but this one should be fairly easy to scale down as well.
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Vlad King Workout Routine
Training Volume:
4-5 days per week
Explanation:
We’re going to be lifting HEAVY. We’re going to devote four days to lifting our major compounds and then I’ll also have a day of optional endurance, but more importantly: a Class 1-B Behemoth Circuit Test for you to crush weekly, biweekly or monthly as you see fit.
Want To Upgrade This Workout?
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Vlad King Workout: Sample Workout Schedule
Monday: Blood Hero Bench Press
Tuesday: Blood Hero Deadlift
Wednesday: Class 1-B Behemoth Circuit Test
Thursday: Blood Hero Squats
Friday: Blood Hero Overhead Press
Saturday: Active Rest Day
Sunday: Mandatory Rest Day
Vlad King Workout: Blood Hero Bench Press
Warm Up:
Warm up before each set 2-3 sets making it up to your “working set” for your compounds.
Heavy Workout:
Bench Press
5×5
Close Grip Bench
5×5
Incline Bench Press
5×5
Tricep Pushdowns
5×5
Accessory Work:
Cable Flys
3×10
Tricep Kickbacks
3×10
Dumbbell Pullovers
3×10
Tricep Overhead Extension
3×10
Vlad King Workout: Blood Hero Deadlift
Warm Up:
Warm up before each set 2-3 sets making it up to your “working set” for your compounds.
Heavy Workout:
Deadlift
5×5
Preacher Curls
5×5
Bent Over Rows
5×5
Dumbbell Bicep Curls
5×5 each arm
Accessory Work:
Lateral Pulldowns
3×10
Hammer Curls (Cable or DB)
3×10
Cable Rows
3×10
Chin Ups
3×10
Vlad King Workout: Class 1-B Behemoth 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!)
Class 1-B Behemoth Circuit Test: Complete 2 Rounds for Time
30 Kettlebell Deadlifts
25 Explosive Push Ups
20 Kettlebell Swings
15 Wide Grip Pull Ups
10 Kettlebell Goblet Squats
Vlad King Workout: Blood Hero Squats
Warm Up:
Warm up before each set 2-3 sets making it up to your “working set” for your compounds.
Heavy Workout:
Back Squat
5×5
Leg Press
5×5
Front Squats
5×5
Hamstring Curls
5×5
Accessory Work:
Seated Calf Raises
3×10
Quad/Leg Extension
3×10
Bulgarian Split Squats
3×10
Straight Leg Deadlift
3×10
Vlad King Workout: Blood Hero Military Press
Warm Up:
Warm up before each set 2-3 sets making it up to your “working set” for your compounds.
Heavy Workout:
Military Press
5×5
Barbell Shrugs
5×5
Arnold Press
5×5
Cable Lateral Raises
5×5
Accessory Work:
Shoulder DB Front Raises
3×10
Barbell Upright Rows
3×10
Dumbbell Shrugs
3×10
Face Pulls
3×10
Vlad King Workout: Optional 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
Vlad King 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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