Sae Itoshi Workout: Train like The Best Blue Lock Player!

Last updated on April 14th, 2023 at 06:14 am

BONUS: Download the FREE Sae Itoshi Workout Routine PDF

Sae Itoshi came in at our number one slot among our best Blue Lock players and now it’s finally time to add him to our routines.

We recently also gave Blue Lock their own Blue Lock Inspired Workouts Database rather than host it all out of our Sports Themed Anime Workouts being that you guys are consistently requesting more and more Blue Lock characters.

That said, you guys made it pretty clear you want Sae Itoshi next and I’m keeping him within our bodyweight workouts.

That’ll allow the majority of our SHJ Army to jump in and take advantage of this one if they’d like; although it will definitely be intense.

Sae Itoshi Stats:

Real Name: Sae Itoshi

Height: 5’8

Weight: N/A

Anime/Manga: Blue Lock

Powers: No

Sae Itoshi comes in a bit above average compared to male anime characters but a bit shorter than other Blue Lock characters we’ve seen.

And nearly a foot shorter than what we’d consider a behemoth 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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Sae 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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Sae 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 Sae Itoshi we’ll be pulling from his Wiki Fandom page starting with a fairly long bio section here:

Sae Itoshi is a prodigy football player, who is known as the best player in Japan. Sae is also a member of the New Generation World 11, as well as the Royale (Real Madrid) Youth team. He is the older brother of Rin Itoshi.

Sae’s main goal before the start of the series was to become the best striker in the world and in turn the best player in the world but after leaving Japan and experiencing the professional league in Spain he changed his dream to becoming the best midfielder in the world.

At the start of the series, he is in Japan only to renew his passport but after happening to hear about the Blue Lock he decides to stay. He later joins the Japan U-20 to face off against the Blue Lock Eleven in the Japan U-20 match. After the Japan U-20 match concluded his current status and whereabouts are unknown.

Being that we will also be working around achieving a Sae Itoshi aesthetic I’ll also be pulling from his appearance section as well before we make our way into his abilities.

Here’s how they break it down for us:

Sae is an average sized but lean built young man with reddish brown hair and slim green eyes that are framed by an array of long lower lashes just like his brother, Rin. During the National Representative match he dons the Japan U-20 White #10 jersey with a black shirt underneath the jersey and some black gloves.

This isn’t all that eye opening, but it does move us in the right direction.

Itoshi’s player archetype is something else that won’t tell us all that much in terms of how we have to build out our routine, but it is necessary for him as a character:

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.

Which finally leads us to the rest of his abilities.

Here are just some of the things they mention when breaking down all of Sae Itoshi’s skills:

Professional Football Technique: Sae is regarded as a genius player in the professional world of football. He plays football in Europe and is considered to be on the level of a pro but has not gone fully pro only because of the age requirements in Spain, at the start of the series. He is regarded as the best player in Japan and can easily fill a stadium with his name alone, due to his immense reputation. Even high level players like Rin Itoshi and Ryusei Shidou are a league below him.

Perfect Kick Technique: Sae has the ability to control the intensity, angle, speed, and accuracy of his kicks to an extreme level at any given point in time. Not only is he able to consistently perform complex passes using his superior footwork and technique but added with his level of skill he is able to perfectly manipulate the ball to the point his passes are easy to receive but hard to intercept or block.

Reflex: With his incredible reflexes, Sae is able to take into account all the conditions of the field and make decisive plays to get the ball down the field and in the hands of the forwards in the best way possible. Sae will determine who has the most “heat” towards the goal and play the ball to them, meaning he has no bias towards particular strikers. This incredible reflex makes Sae hard to read and stop, as he makes split-second judgements to constantly move the ball and change positions. It is this reflex which enables Sae to operate on the same wavelength as Shidou and exploit his abilities to their full potential.

They also discuss his metavision, counterdribbling and more.

We are dealing with one of the best characters, if not the best player, in all of Blue Lock.

That means the goals for our Sae Itoshi Inspired Workout are:

Sae Itoshi’s Lean and Toned Aesthetic
Sae Itoshi’s Speed and Reflexes
Sae Itoshi’s Football Endurance

Being that we’re working around potentially the best Blue Lock player there is, we’ll be building an extremely intense workout.

You can scale it down using our Beginner Ninja Workout or even our Beginner Speedster Workout, but either way it may be a bit intense if you’re not intermediate to advanced or at the very least aware of how you can scale this one a bit yourself.

That said, it’s completely do-able for those of you willing to scale.

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Sae Itoshi Workout Routine

Last Chance: Download the FREE Sae Itoshi Workout Routine PDF

Training Volume:

4-5 days per week

Explanation:

For this one we’re going to have 4 days a week of high intensity calisthenics, core and cardio, and then 1 day per week devoted to either your Football Circuit or [optional] long distance endurance work.

Jump Rope Scaling Guide:

Scale Jump Rope Skips to Jumping Jacks or Toe Taps onto a DB or KB or Stair. Also scale from 100 to 30-50 reps as needed.

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Sae Itoshi Workout: Sample Workout Schedule

Monday: Playmaker Calisthenics Alpha

Tuesday: Playmaker Calisthenics Bravo

Wednesday: Football Circuit Test (Or Endurance)

Thursday: Playmaker Calisthenics Charlie

Friday: Playmaker Calisthenics Delta

Saturday: Active Rest Day

Sunday: Rest Day

Sae Itoshi Workout: Playmaker Calisthenics Alpha

Complete 3-5 Rounds:

(Beginner = 3, Intermediate = 4, Advanced = 5)

**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**

Boxer Skips x 100

Hollow Hold x 30

Boxer Skips x 100

Push Ups x 25

Boxer Skips x 100

Sit Ups x 20

Boxer Skips x 100

Glute Bridges x 15

Boxer Skips x 100

Dips x 12

Boxer Skips x 100

Chin Ups x 8-10

Rest 1-5 Minutes as Needed

Sae Itoshi Workout: Playmaker Calisthenics Bravo

Complete 3-5 Rounds:

(Beginner = 3, Intermediate = 4, Advanced = 5)

**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**

Alternating Foot Skips x 100

Air Squats x 30

Alternating Foot Skips x 100

Decline Push Ups x 25

Alternating Foot Skips x 100

Lying Leg Raises x 20

Alternating Foot Skips x 100

L-Sit Hold x 15 seconds

Alternating Foot Skips x 100

Plank to Push Ups x 12

Alternating Foot Skips x 100

Pull Ups x 8-10

Rest 1-5 Minutes as Needed

Sae Itoshi Workout: Football 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!)

Football Circuit Test: Complete 4 Rounds for Time

Run 800M

20 Push Ups

15 Sit Ups

10 Dips

8 Pull Ups

Sae Itoshi Workout: Playmaker Calisthenics Charlie

Complete 3-5 Rounds:

(Beginner = 3, Intermediate = 4, Advanced = 5)

**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**

Boxer Skips x 100

Superman Hold x 30

Boxer Skips x 100

Incline Push Ups x 25

Boxer Skips x 100

V-Ups x 20

Boxer Skips x 100

Bulgarian Split Squats x 15 each leg

Boxer Skips x 100

Tricep Extensions x 12

Boxer Skips x 100

Wide Pull Ups x 8-10

Rest 1-5 Minutes as Needed

Sae Itoshi Workout: Playmaker Calisthenics Delta

Complete 3-5 Rounds:

(Beginner = 3, Intermediate = 4, Advanced = 5)

**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**

Jump Rope Skips x 100

Wide to Close Push Ups x 30

Double Unders x 30

3 Point Squats x 20-30

Jump Rope Skips x 100

Russian Twists x 20

Double Unders x 30

Plank Hold x 60 seconds

Jump Rope Skips x 100

Half Burpees x 10

Double Unders x 30

Bodyweight Rows x 8-10

Rest 1-5 Minutes as Needed

Sae Itoshi 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:

Option Two – Varied Cardio for 45-60 Minutes:

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