Shoei Baro Workout: Train like The Blue Lock King!

Last updated on April 5th, 2024 at 11:22 am

You guys are loving the Blue Lock characters coming into our Sports Themed Anime Workouts.

It is even getting to the point that we’re going to need a separate Blue Lock Inspired Workouts Database soon.

I have been trying to make sure we have a good mix of weight training and calisthenics workouts coming in with the sports themed anime characters and The King is going to be getting a hybrid routine that mixes both calisthenics and weights.

That means if you’re strictly a bodyweight member of The SHJ Army you’re going to want to hop back into our calisthenics workouts and choose one from there instead.

Shoei Baro Stats:

Real Name: Shoei Baro

Height: 6’1

Weight: N/A

Anime: Blue Lock

Powers: Yes

Shoei Baro is actually really tall, similar to Nagi and Rin Itoshi who also come in at 6’1-6’2.

This is well above the average height range we see among our male anime characters within The Anime Workouts Database and even teetering into what we would consider a behemoth (generally 6’5-6’6 and taller).

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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Shoei Baro 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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Shoei Baro 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 Shoei Baro we’ll be pulling right from his Wiki Fandom page which starts with this:

Shoei Baro is a contender of the Blue Lock Project, who currently is a member of Italy’s Ubers during the Neo Egoist League.

Baro is a very selfish and arrogant type of forward who strives to be the star of the field at all times. When first arriving at Blue Lock, he was a member of Team X during First Selection and tied for top scorer in his designated stratum.

Another big part of our Shoei Baro training is going to revolve around his muscular appearance.

This is how his Wiki Fandom breaks it down for him:

Baro is tall with red eyes and long black hair that he wears up in a spiky style. When he lets it down, his hair is neck length. Baro also has a muscular build, due to his dedicated training regimen, keeping up his physical fitness. At Blue Lock, Baro wears the standard-issued body suit (black with gray stripes) and tracksuit. During the First Selection, he wore Team X’s white #10 jersey and wears Team X’s gray-capped cleats. During Second Selection, he wore Team Red’s #18 jersey and that later switched to white when he joins Isagi’s team. During Third Selection, Baro wore Team B’s white jersey and while on the bench for the Blue Lock Eleven, wears his bodysuit and a long black trench jacket. Once subbed in for the second half for the Japan U-20 match, he dons the official Blue Lock #13 jersey.

All of our Blue Lock characters have a toned physique, but Baro struts a bit more of a muscular build that we will be taking advantage of and allowing us to utilize the hybrid training style I’m shooting for with this one.

Moving down into his abilities section they start off by telling us about his style of play:

Complete Forward: Complete Forwards are strikers with great technical ability, clinical finishing, and physical strength, enabling them to fulfill multiple roles. They can link up with and play in others, fashion chances for themselves, finish off team moves and hold up the ball. These players are often best given the freedom to play as they wish, without rigid tactical instruction, as their versatility allows them to be fluid on the pitch.]

One thing I want to really hone into here is the fact that they immediately make mention to his physical strength. That is going to also be a big part of our training.

From there they go on to elaborate on it with this piece:

Baro’s physique enables him to hold up the ball and physically contest other players. His charging ability allows him to dribble and create chances for himself. His shooting and villainous style enable him to finish off team moves, by devouring his teammates. Baro has one of the best physiques in Blue Lock, as well as having one of the best techniques at his age in Japan, as stated by Anri Teieri. Often Baro is given the freedom to play and devour who he wishes on the field, as shown during the Second Selection, as well as by Ego telling Baro to disregard the team’s plan and focus on devouring Isagi against the Japan U-20.

The first sentence of this one begins by enforcing what we’re doing with this workout as it talks about his physique and playing physically with the other players to contest them.

The goals for our Shoei Baro Inspired Workout are going to be:

• Shoei Baro’s Muscular Physique
• Shoei Baro’s Physical Strength and Speed
• Shoei Baro’s Endurance

We’re still going to be pulling pieces of training that we’ve seen from soccer stars around the world, but we’ll also be mixing in a hybrid training style that will be perfect to achieve his muscular aesthetic.

Most fitness levels should be able to jump into this one fairly easy, though it might require a bit of scaling, but if you’d like to start with our Beginner Workouts all of them would be a great place to level up before moving into this one as well.

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Sheoi Baro Workout Routine

Training Volume:

4-6 days per week

Explanation:

For this one we’re working with a hybrid training system so we’ll be training with our big four lifts but also incorporating core and calisthenics work to really get the shredded aesthetic and body control we see from Baro.

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.

Shoei Baro Workout: Sample Schedule

Monday: The King’s Hybrid Chest and Triceps

Tuesday: The King’s Hybrid Legs, Calves and Core

Wednesday: Italy’s Ubers Circuit Test

Thursday: The King’s Hybrid Shoulders, Traps and Core

Friday: The King’s Hybrid Back and Biceps

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

Sunday: Rest Day

Shoei Baro Workout: The King’s Hybrid Chest and Triceps

Warm Up: 

Walk 5-10 Minutes

Sprint for 10 Minutes “On and Off”:

• 1 Minute On: Sprint
• 1 Minute Off: Walk/Cooldown

Walk 5 Minutes for Full Cooldown

Compound Lift:

Incline Dumbbell Press

5×15, 12, 10, 8, 5

Accessory Work: 

Cable Tricep Pushdowns with Rope

3×15

Hammer Strength Press

3×12, 10, 8

Dips

4×10

Chest Flys

3×12

Close to Wide Push Ups

3×30

Optional Endurance Work:

30-60 Minutes of Varied Cardio

Shoei Baro Workout: The King’s Hybrid Legs, Calves and Core

Warm Up: 

Walk 5-10 Minutes

Sprint for 10 Minutes “On and Off”:

• 1 Minute On: Sprint
• 1 Minute Off: Walk/Cooldown

Walk 5 Minutes for Full Cooldown

Compound Lift:

Back Squat

5×15, 12, 10, 8, 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

Optional Endurance Work:

30-60 Minutes of Varied Cardio

Shoei Baro Workout Routine: Italy’s Ubers 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!)

Italy’s Ubers Circuit Test: Complete 4 Rounds for Time

800M Run

20 Push Ups

15 Kettlebell Swings

20 Crunches

15 Shrugs

Shoei Baro Workout: The King’s Hybrid Shoulders, Traps and Core

Warm Up: 

Walk 5-10 Minutes

Sprint for 10 Minutes “On and Off”:

• 1 Minute On: Sprint
• 1 Minute Off: Walk/Cooldown

Walk 5 Minutes for Full Cooldown

Compound Lift:

Overhead Press

5×15, 12, 10, 8, 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

Optional Endurance Work:

30-60 Minutes of Varied Cardio

Shoei Baro Workout: The King’s Hybrid Back and Biceps

Warm Up: 

Walk 5-10 Minutes

Sprint for 10 Minutes “On and Off”:

• 1 Minute On: Sprint
• 1 Minute Off: Walk/Cooldown

Walk 5 Minutes for Full Cooldown

Compound Lift:

Deadlift

5×15, 12, 10, 8, 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

Hollow Hold

3×30-60 seconds

Optional Endurance Work:

30-60 Minutes of Varied Cardio

Shoei Baro Workout: Extra 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

Shoei Baro 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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