Rin Itoshi Workout: Train like The Blue Lock Contender!

Last updated on February 24th, 2023 at 10:02 am

We’re back for some more Blue Lock, coming in with Rin Itoshi.

We have had Yoichi Isagi and Meguru Bachira already, but you guys are going to riot if we don’t get Rin soon, so here we are.

It doesn’t look like Blue Lock is getting its own mini database within our Anime Workout Database but we’re still going to be bringing them in within our Sports Themed Anime Workouts.

If you’re just showing up, though, I do want you to know that we’ll be building this one out around bodyweight training, so if you’re a member of our calisthenics crew in our SHJ Army, you’ve come to the right place.

Rin Itoshi Stats:

Real Name: Rin Itoshi

Height: 6’1

Weight: N/A

Anime: Blue Lock

Powers: No

Rin Itoshi is actually really tall.

He doesn’t quite make it as a behemoth among our anime characters, but he’s well above the average height we’ve seen for them and teeters into the average height we’ve seen among superhero characters and even male celebrities.

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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Rin Itoshi 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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Rin Itoshi 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 Rin Itoshi we’ll be pulling right from his Wiki Fandom page starting with what they give us for his bio section here:

Rin Itoshi is a contender for the Blue Lock Project, who currently plays as a regular for France’s Paris X Gen in the Neo Egoist League.

Rin is the younger brother of Sae Itoshi, who started playing football with him at a young age. He has played as a forward on every team he was on and has always been regarded as one of the top players. He is also regarded as such in the Blue Lock Project, ranking first overall, as confirmed by Jinpachi Ego at the beginning of the Third Selection.

Rin’s main goal is to become the world’s best striker. He used to be fixated on defeating his brother in soccer, and in turn, getting revenge for abandoning their shared dream, but after the Blue Lock Eleven played against the Japan U-20 he let go of his revenge and decided to change so that he may become the world’s best striker, defeating anybody in his path. Rin is an ideal candidate for the type of striker Ego strives to create.

When we move down into his abilities section they break it down similar to what we’re used to among our Haikyuu characters.

They give us more details about his actual play style than they do about physical abilities.

That said, I do want to share a bit of information on his appearance since we’ll also be building this workout around his lean and toned physique:

Rin is a surprisingly tall teenager with a slim but powerful build. He is noticeably taller than Yoichi Isagi who is older than him. He has black hair with a bang going across his face more in his right eye than left eye, slim teal eyes, and distinct eyelashes that he shares with his brother Itoshi Sae. As a young boy, Rin looks largely the same, his facial features just become more distinct as he gets older.

So we’re still going to be building around strength and speed, but we want to stay lean and agile like Itoshi.

Don’t worry, though, I’ll be breaking down all of our goals below.

When they go into his actual abilities they discuss his play archetype which is playmaker:

Playmaker: A player who controls the flow of the team’s offensive play, and is often involved in passing moves which lead to goals, through their vision, technique, ball control, creativity, and passing ability.

When he was younger, Rin was an instinctual player but being trained and guided by his brother made him develop a notably logical and predictive style of playing. Whether on offense or defense, Rin’s playstyle consists of him grasping the abilities of both his teammates and his opponents and forcing out their best plays and abilities, manipulating them in his efforts to score goals for himself.

This tells us a lot about Rin Itoshi but doesn’t necessarily change how we’re going to be training.

That said, here are the goals for our Rin Itoshi Inspired Workout: 

• Rin Itoshi’s Lean and Muscular Physique
• Rin Itoshi’s Strength and Speed
• Rin Itoshi’s Endurance

As I mentioned, we’ll be using bodyweight training, but we’ll also be putting a focus into intensity and endurance work on top of making sure we strengthen our legs for speed as well.

If this one looks a bit daunting for you, you can also start with one of our Beginner Workouts here and then level up to this one in the future.

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Rin Itoshi Workout Routine

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 Playmaker 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?

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Rin Itoshi Workout: Sample Schedule

Monday: X Gen Calisthenics and Cardio A

Tuesday: Playmaker Circuit Test

Wednesday: X Gen Calisthenics and Cardio B

Thursday: Futbol Endurance Work

Friday: X Gen Calisthenics and Cardio C

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

Sunday: Rest Day

Rin Itoshi Workout: X Gen 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

Rin Itoshi Workout: Playmaker 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!)

Playmaker Circuit Test: Complete 5 Rounds For Time

400M Run

30 Crunches

20 Pause Push Ups

15 Hanging Leg Raises

10 Dips

5 Chin Ups

Rin Itoshi Workout: X Gen 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

Rin Itoshi Workout: Futbol 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

Rin Itoshi Workout: X Gen 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

Rin Itoshi 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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