Rensuke Kunigami Workout: Train like The Blue Lock Forward!

Last updated on March 23rd, 2023 at 03:09 pm

Next up among our Blue Lock characters, joining our Sports Themed Anime Inspired Workouts is Rensuke Kunigami!

You guys made it pretty clear you wanted Rensuke next, and although he is known as “Muscle Hero” or “Muscle Kunigami” we’re going to be building this one out around calisthenics training for all our bodyweight members of The SHJ Army.

Kunigami may be lean and toned with a muscular physique, but it is definitely achievable with calisthenics training, so I want to make it a point to take advantage of that and add him to our calisthenics workouts.

That said: you better be ready for some high intensity.

Rensuke Kunigami Stats:

Real Name: Rensuke Kunigami

Height: 6’1-6’2

Weight: N/A

Anime/Manga: Blue Lock

Powers: No

The last handful of Blue Lock characters have been fairly tall and Rensuke Kunigami joins them at that same range.

They miss the classification of behemoth among our Anime Workouts Database by about half a foot, but they still bring our average height [for male anime characters] up a lot.

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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Rensuke Kunigami 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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Rensuke Kunigami 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 Rensuke Kunigami I’ll be pulling from his Wiki Fandom page starting with what they tell us here:

Rensuke Kunigami is a contender of Blue Lock, who currently plays as a forward for Germany’s Bastard München.

He is a hot blooded forward who’s main goal is to become the best striker in the world and in turn a football superhero. When first arriving at Blue Lock he was member of Team Z during the First Selection. He was eliminated from Blue Lock’s main route during the final games of Second Selection but instead of leaving the facility he walked into a mysterious “Wild Card” door that was open to him. After the U-20 match ended, Kunigami finally returned from the “Wild Card” door and rejoined the other contenders during the Neo Egoist League.

Just knowing that Rensuke is part of Blue Lock is already enough to let us know that he’s extremely fit and a top performer.

The rest of the information doesn’t necessarily help us, but we’ll be pulling more information to help us out.

I’m also going to be sharing information about his appearance section which they write here:

Kunigami is a tall fair skinned high schooler with bright, spiky orange hair that is styled in an undercut with auburn eyes. He appears to be very muscular and broad in the shoulders. At Blue Lock, Kunigami wears the standard-issued body suit (black with gray stripes) and tracksuit. During the First Selection, he wore Team Z’s blue #9 jersey and wears Team Z’s gray-capped cleats. During Second Selection, he wore Team Red’s #50 jersey. Once he was selected as a regular for Bastard Munchen during the Neo Egoist League he dons their #50 club uniform. After the U-20 match, Kunigami’s hair has grown out more, he is noticeably buffer and he looks more gloomy and serious overall.

One big part of the workout we build is going to be his “very muscular” build.

Next up his Fandom shares his player archetype, which they share here:

Clinical Finisher: Clinical finishers are forwards that specialize in their accurate shooting ability. They are “clinical” in that they need few opportunities to score a goal being able to strike and place the ball exactly where it will beat the goalkeeper. They can be identified by their high goal to shots ratio. Clinical strikers usually play as center forwards though other attacking players can often be said to be clinical finishers.

And then they finish up with a full wrap up of his abilities here:

Being a high powered left footed shooter, Kunigami is a rare type of striker. Kunigami was tied for top scorer on Team Z during the First Selection, and only because another teammate cheated to get their goals to tie with him. When left unmarked he is guaranteed to make an easy goal. After emerging from his time in Wild Card, Kunigami’s physical abilities have been noted to have skyrocketed since his last appearance in Second Selection and he can now use both feet to score albeit his non-dominant kick being weaker. While the rest of the Germany Stratum Blue Lock players struggled to compare to the Bastard Munchen players, Kunigami easily kept up with them during training and ranked amongst the top 3 players in the entire stratum.

Rensuke is an extremely skilled player and we’re going to have our work cut out for us for this one.

The main goals for our Rensuke Kunigami Inspired Workout are:

• Rensuke’s Lean and Muscular Physique
• Rensuke’s Strength and Speed
• Rensuke’s Endurance and Agility

As I mentioned above we’ll be using calisthenics to build out this workout.

This one will be fairly intense so if you want to jump into The Beginner Ninja Workout first you can start there, or with one of our other Beginner Workouts, and then make your way into this one after.

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Rensuke Kunigami Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to be training minimum 3 days per week, but I also recommend tacking on two extra days of training. One day will be footballer endurance training and the other can either be the Clinical Finisher Circuit Test OR one of our other circuit tests, Benchmark Workouts or alternative endurance circuits and training.

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.

Rensuke Kunigami Workout: Sample Workout Schedule

Monday: Muscle Hero Calisthenics A

Tuesday: Clinical Finisher Circuit Test

Wednesday: Muscle Hero Calisthenics B

Thursday: Athlete Endurance Work

Friday: Muscle Hero Intensity Calisthenics C

Saturday: Rest Day

Sunday: Active Rest Day

Rensuke Kunigami Workout: Muscle Hero Calisthenics A

Warm Up:

5-15 Minute Walk/Jog

Workout: 

Tri-Set One:

A. Push Ups

3×20

B. Jumping Lunges

3×20 [total]

C. Wall Sit Hold

3×60 Seconds

Tri-Set Two:

A. Chest Dips

3×15

B. Hanging Leg Raises

3×15

C. Half Burpees

3×10

Tri-Set Three:

A. Pull Ups

3×10

B. Toes to Bar

3×20

C. Alternating Pistol Squats

3×10

Rensuke Kunigami Workout: Clinical Finisher Center 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!)

Clinical Finisher Center Circuit Test: Complete 4 Rounds For Time

Run 800M

35 Push Ups

30 Air Squats

25 Double Unders

20 Sit Ups with Twist

15 Plank to Push Ups

10 Chin Ups

Rensuke Kunigami Workout: Muscle Hero Calisthenics B

Warm Up:

5-15 Minute Walk/Jog

Workout: 

Tri-Set One:

A. Wide to Close Push Ups

3×20

B. Wide to Close Air Squats

3×20

C. Hollow Hold

3×30 Seconds

Tri-Set Two:

A. Plank To Push Ups

3×12

B. Russian Twists

3×20

C. Inch Worms

3×10

Tri-Set Three:

A. Wide Grip Pull Ups

3×10

B. Wall Climbs

3×20

C. Plank Hold

3xFailure

Rensuke Kunigami Workout: Athlete 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

Rensuke Kunigami Workout: Muscle Hero Calisthenics C

Warm Up:

5-15 Minute Walk/Jog

Workout: 

Tri-Set One:

A. Decline Push Ups

3×20

B. Alternating Box Step Ups

3×20 [total]

C. Superman Hold

3×30 Seconds

Tri-Set Two:

A. Tricep Dips

3×15

B. Bicycle Crunches

3×30

C. Flutter Kicks

3×50

Tri-Set Three:

A. Chin Ups

3×10

B. Sit Ups

3×20

C. Glute Bridges

3×15

Rensuke Kunigami 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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