Matasaka Kamishiro Workout: Train like The Leader of The Ghouls!

Based on the requests I got after bringing in Touka Kirishima [for more Tokyo Ghoul characters], I went ahead and set up shop for our Tokyo Ghoul Inspired Workouts.

I didn’t originally think we’d ever get a mini-database for them, but you guys proved me wrong pretty quickly.

A lot of characters are going to fit pretty well within our calisthenics workouts so to start the push forward I wanted to bring in a big weight training workout to make sure it is already in our database.

For that reason, we’re coming in hot with Shachi!

If you’re not here for some heavy weight training to tack on muscle mass, then this probably isn’t the one for you, but if you are cool with that – then keep on reading.

Shachi Stats:

Real Name: Matasaka Kamishiro

Height: N/A

Weight: N/A

Anime/Manga: Tokyo Ghoul

Powers: Yes

We don’t have an exact height and weight for Shachi, but we can recognize the fact that he is big and bulky while likely not being categorized as a behemoth among our other male anime characters inside our Anime Workouts Database.

That said, I would guess he would still be considered above average height if we compared him to male anime characters.

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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Matasaka Kamishiro 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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Matasaka Kamishiro 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 Matasaka Kamishiro we’ll be pulling from his Wiki Fandom page, starting with what they say here:

Matasaka Kamishiro is the former leader of the ghouls in the 6th ward. He inherited the surname “Kamishiro” from his mentor. He looked after Rize Kamishiro, who was on the run from V at the time, as his foster daughter. Most people refer to him by his nickname Orca or Shachi.

He is a strong ghoul, well-versed in the martial arts. When he was the leader of the ghouls in the 6th ward, he trained and strengthened his followers. However, he was captured, due to Rize’s actions, and was sent to Cochlea. However, he was freed during the Second Cochlea Raid, and temporarily joined Aogiri Tree after an agreement with Yoshimura.

This workout will also be built around his muscle mass, so I’ll be pulling a piece of his appearance section here as well:

Shachi is a muscular, bulky man, most likely middle-aged. He has strong facial features, with thick black eyebrows and a long wispy black mustache. His black scalp hair is long as well. After the Tsukiyama Operation, Shachi’s beard has grown considerably, giving him a messy look.

Shachi is also one of the most powerful characters in Tokyo Ghoul, which means we’ll be training around a moderately intense routine (high volume, at the very least); but we’ll need more information to know what we’re really dealing with.

When we move down into his powers and abilities section we can start with his overall abilities breakdown:

Shachi is one of the most powerful ghouls known to the CCG, as his strength was deemed to be greater than Noro’s by Shinji Michibata. Furthermore, he was able to defeat Ken Kaneki, an SS-rated ghoul, twice without much difficulty.

Being born a ghoul we can also move into his ghoul physiology which gives him tons of specific abilities that they break down for us as well.

We can recognize that he’s also a master in hand to hand combat, but the specific abilities will put our training goals into a better perspective:

Bikaku Kagune: His kagune resembles the tail of an orca. It is much larger than the average bikaku however, and being that these are such a balanced kagune, this only makes it all the more deadly and powerful.

Superhuman Speed: Shachi’s speed is truly extraordinary; he was able to easily outrun and avoid Kaneki’s attacks when they fought, moving too quickly to be seen.

Superhuman Strength: During his first fight with Kaneki, Shachi could easily crush the ground around him with one foot. In Kanou’s lab, Shachi slammed Kaneki through one floor of the lab with little effort. As he was getting approached by Arima, Shachi obliterated a bridge with one swing of his arm.

Superhuman Agility: When fighting Kaneki, Shachi could blitz and punch the latter in the stomach. When being attacked by Arima, Shachi could efficiently dodge a flurry of attacks from him.

Superhuman Durability: When in the underground lab, Shachi could still fight and beat Kaneki after having been slammed through a wall and cut multiple times by his kagune.

Superhuman Regeneration: Shachi could easily recover from his wounds in the matter of seconds, shown when fighting Kaneki for the second time.

We won’t be able to train around superhuman regeneration or durability (unless you count mass as a durable protector), but we will be training around the strength, speed and agility.

The goals for our Shachi Inspired Workout are:

• Shachi’s Massive Muscular Physique
• Shachi’s Superhuman Strength
• Shachi’s Superhuman Speed and Agility

For this one we’ll be training with weights to build a bulky and muscular physique that brings along strength and speed with it, but we’ll also tack on some intensity to make sure we’re agile and quick like Shachi.

If this one is a bit too much volume for you right off the bat you can scale it down a bit by cutting some sets or reps, or you could even start off with our Beginner Behemoth Workout.

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Matasaka Kamishiro Workout Routine

Training Volume:

4-5+ days per week

Explanation:

For this one we’ll be training with 4 days of upper and lower body work, 2 days of each per week, and then one day devoted to a Kamishiro Circuit Test that can be completed weekly, biweekly or even monthly and subbed with endurance work if needed.

Want To Upgrade This Workout?

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Shachi Workout: Sample Workout Schedule

Monday: Orca Upper Body and Speed A

Tuesday: Orca Lower Body and Speed A

Wednesday: Kamishiro Circuit Test

Thursday: Orca Upper Body and Speed B

Friday: Orca Lower Body and Speed B

Saturday: Rest Day or Endurance Work

Sunday: Mandatory Rest Day

Shachi Workout: Orca Upper Body and Speed A

Warm Up:

15 Minute Incline Walk

Workout: 

Barbell Bench Press

4×8-12

Barbell Bent Over Rows

3×8-12

Seated Dumbbell Shoulder Press

3×8-12

Lat Pulldowns

3×8-12

Alternating Dumbbell Curl

2×8-12

Overhead Dumbbell Tricep Extensions

2×12-15

Rope Cable Face Pulls

2×15-25

Shachi Workout: Orca Lower Body and Speed A

Warm Up:

15 Minute Incline Walk

Workout:

Back Squats

4×6-10

Glute Ham Raises

3×8-12

Alternating Forward Lunges

3×10-15 each leg

Lying Hamstring Curls

3×12-15

Standing Smith Machine Calf Raises

3×8-12

Cable Crunches

3×15-20

Kettlebell Deadlifts

3×10-15

Shachi Workout: Kamishiro 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!)

Kamishiro Circuit Test: Complete 2 Rounds for Time

50 Double Unders

50 Push Ups

50 Curl to Press

50 Sit Ups

50 Deadlifts

50 Air Squats

Shachi Workout: Orca Upper Body and Speed B

Warm Up:

15 Minute Incline Walk

Workout: 

Incline Dumbbell Bench Press

4×8-12

Standing Barbell Push Press

3×8-12

Cable Lat Pullovers

3×10-15

Close to Wide Push-ups

3×20-30

EZ-Bar Bicep Curl

3×12-15

Pull Ups

3×10-15

Dumbbell Tricep Kickbacks

3×12-15

Shachi Workout: Orca Lower Body and Speed B

Warm Up:

15 Minute Incline Walk

Workout:

Leg Press

4×8-12

Romanian Deadlift

3×8-12

Unilateral Dumbbell Shrug

3×8-15

Leg Extensions

3×12-15

Seated Machine Calf Raises

3×15-20

Hanging Leg Raises

4×20

Sit Ups with Twist

3×20-30

Shachi Workout: Ghoul 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

Shachi 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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