Ryusei Shido Workout: Train like One of Blue Lock's Top Players!

Last updated on February 24th, 2023 at 10:03 am

BONUS: Download the FREE Ryusei Shido Workout Routine PDF

We’ve been bringing more and more Blue Lock characters into our Sports Themed Anime Inspired Workouts, and next up is Ryusei Shido!

Shido comes in heavily requested by The SHJ Army and is another great character for us to add to our calisthenics workouts as well.

So far we’ve had a pretty even back and forth among our Blue Lock characters, with three calisthenics workouts and three weight training workouts – Shido coming in and bringing us to one up for bodyweight training.

It also gives us an opportunity to build out a routine both around a super skilled player that is also shredded and lean, but in a way that basically every fitness level can jump in and take advantage of it.

Ryusei Shido Stats:

Real Name: Ryusei Shido

Height: 6′

Weight: N/A

Anime/Manga: Blue Lock

Powers: No

Shido is another character that is quite tall among the Blue Lock players, bringing our average height among male anime characters slightly up a notch again.

None of them compare to the other behemoths we have within our Anime Workouts Database, coming in around half a foot off, but they still are well above our average.

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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Ryusei Shido 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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Ryusei Shido 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 Ryusei Shido I’ll be pulling from his Wiki Fandom page, starting with his bio section here:

Ryusei Shido is a contender for the Blue Lock Project, who currently plays for France’s Paris X Gen.

Shido, unlike most forwards, has no concrete dream of becoming the world’s best striker, but rather seeks to enjoy life to the fullest by playing football. Out of the original 300 forwards chosen to be apart of the Blue Lock Project, Shido is an ideal candidate for the type of striker Ego strives to create. After the match against the Japan U-20 team, Shido ranked as one of the top players in Blue Lock.

From there they also go on to discuss his appearance section.

We don’t necessarily need to share it, but I do want to make mention to the fact that they don’t bring up his body type other than saying his has a similar build to Rin Itoshi.

We know Rin Itoshi is pretty lean, and we’ve already decided that is one of the goals for our Shido workout as well.

Next up they break down what type of player Shido is:

Goal Poacher: Goal poachers are forwards who wait in the six-yard box or the penalty area for a cross, pass or loose ball and pounce to try to score a goal. The “poaching” refers to the fact that they will often score a goal out of the slightest of opportunities i.e. steal a goal. Goal poachers usually play as centre forwards or second strikers.

I wouldn’t say this helps us build out a workout too much, but the next breakdown tells us a bit more about his overall skill level.

This is where they go on to talk about his reflexes and instincts:

Shido with his sharp reflex and monster instinct has an uncanny ability to position himself at a critical point in the penalty box and score goals that most players wouldn’t even think to attempt. His self sufficient play style revolves around him positioning himself perfectly towards the goal, as he waits for the ball and score goals. Shido also has tendency to take shots in midair and can even do so without looking, a testament to his skill as a poacher. He is an expert at producing monstrous goals from inadequate positions

We can tell from his breakdown that he isn’t an overwhelmingly strong character that is bulldozing through players, but rather an extremely skilled one, using his instincts, positioning and reflexes to be one of the top players.

We can still factor in that we need to train like a Blue Lock player to be on his level, but we also know we don’t necessarily need to make the training teeter into an advanced level routine.

That means the goals for our Ryusei Shido Inspired Workout are as follows:

Shido’s Lean and Toned Physique
Shido’s Agility and Speed
Shido’s Endurance and Nimbleness

We’ll still be training with calisthenics in order to build muscle and tone up like Shido, but this one will gravitate more into the realm of what we’ve learned from some of the most impressive soccer stars out there like Beckham, Ronaldo, Messi and Neymar.

You should be able to jump into this one regardless of your fitness level but if you need to start with a low level routine you can use our Beginner Workouts, and the Beginner Ninja Workout would likely make the most sense to start with before moving up into this one.

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Ryusei Shido Workout Routine

Last Chance: Download the FREE Ryusei Shido Workout Routine PDF

Training Volume:

3-5 days per week

Explanation:

For this one we’re modeling our training on Neymar style training but bringing in some aspects of Messi and Beckham as well and throwing you into some high intensity training with high volume calisthenics and endurance. You can scale this down by cutting out the extra calisthenics or the circuit each day and cutting back on the volume of rounds or overall sets. You’ll also have a day devoted to both endurance and a Top Player Circuit Test you can complete weekly, biweekly or monthly as you’d like.

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.

Want To Turn This Workout Into A Full 90 Day System? Use our Workout Enhancement Tools inside The Academy

Ryusei Shido Workout: Sample Schedule

Monday: Poacher Calisthenics A

Tuesday: Top Player Circuit Test OR Endurance Day

Wednesday: Poacher Calisthenics A

Thursday: Blue Lock Endurance Training

Friday: Poacher Calisthenics A

Saturday: Optional Additional Training with Resources

Sunday: Rest Day

Ryusei Shido Workout: Poacher Calisthenics A

Warm Up:

Slow Jog 800M

Circuit: 4 Rounds

400m run

15 Jump Squats

100 Jump Ropes

100m Sprint

15 Box Jumps

Workout:

Push Ups

4×20-30

Bodyweight Rows

4×10-15

Mountain Climbers

4×25

Hollow Holds

4×30-60 seconds

Cooldown:

10 Minute Cooldown Walk/Jog

Ryusei Shido Workout: Top Player 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!)

Top Player Circuit Test: Complete for Time

Run 2 Miles

Complete 4 Rounds:

30 Air Squats

25 Sit Ups

20 Push Ups

15 Plank To Push Ups

10 Bodyweight Rows

Ryusei Shido Workout: Poacher Calisthenics B

Warm Up:

Slow Jog 800M

Circuit: 4 Rounds

400m run

15 Jumping Lunges

100 Jump Ropes

100m Sprint

15 Air Squats

Workout:

Glute Bridges

4×15-20

Dips

4×12

[Hanging or Lying] Leg Raises

4×20

Plank Holds

4×60 seconds

Cooldown:

10 Minute Cooldown Walk/Jog

Ryusei Shido Workout: Blue Lock Endurance Training

Choose between one of the below cardio training styles or use the bonus activity resources at the end of the workout to find other HIIT options.

Long Distance Cardio:

Run a 5k (3.1 miles)

High Intensity Interval Training:

60 minutes on and off cardio

1 min on: Run 5.5-9 mph

1 min off: Run 2.5-3.5 mph

Ryusei Shido Workout: Poacher Calisthenics C

Warm Up:

Slow Jog 800M

Circuit: 4 Rounds

400m run

10 Pistol Squats (each leg)

100 Jump Ropes

100m Sprint

15 Weighted Step Ups

Workout:

Pull Ups

4×10-15

3 Point Pause Squats

4×12

Sit Ups

4×25

Superman Hold

4×30-60 seconds

Cooldown:

10 Minute Cooldown Walk/Jog

Ryusei Shido Workout: Optional Endurance Bonus Resources

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:

Option Two – Varied Cardio for 45-60 Minutes:

Split your cardio up however you’d like but complete 45-60+ minutes using: