Goblin Slayer season two is going to be coming out soon as we haven’t even had our main character hit SHJ yet.
So this week I decided to change that and bring in a calisthenics variation for Goblin Slayer.
I’m sure you guys will request him a ton when the new seasons continue coming out, so there’s a good chance we see another version of this workout with weight training, but for now calisthenics fits his abilities quite well – and our bodyweight members of The SHJ Army grow every single day.
I always love bringing in characters from series that don’t have a full mini database within our Anime Workouts Database, but it does make it harder for you guys to find the routines when you want them (sometimes people forget how to use a search bar, yah know?) – but who knows…maybe one day we’ll even have a full Goblin Slayer Database.
Goblin Slayer Stats:
Real Name: Goblin Slayer
Height: 5’7
Weight: N/A
Anime/Manga: Goblin Slayer
Powers: No
Goblin Slayer is slightly above average height compared to other male characters, though with the behemoths we’ve been seeing come in, and the above average characters, he is teetering into the shorter range.
Speaking of that shorter range, he would definitely fall into it if we compare him to male celebrities and superheroes we’ve seen at SHJ.
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.
Grab you Anime Calisthenics Workouts Booklet and Unleash Your Inner Superhuman!
Goblin Slayer 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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Goblin Slayer 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 Goblin Slayer I’ll be pulling right from his Wiki Fandom page starting with a brief bio they give us here:
Goblin Slayer is the series’ titular main character. He is an experienced silver-ranked Adventurer who mainly concerns himself with hunting Goblins.
This doesn’t give us much to go on, but it does get us started in the right direction.
We always see Goblin Slayer in his full equipment of chain armor and/or grubby leather armor and helmet – but there are tales of him unmasked and without his armor.
In his appearance section they make some mention of that here:
Contradictory to most adventurers’ bets and rumors, Goblin Slayer’s appearance beneath his helmet is remarked to be surprisingly handsome and dignified, if somewhat pale. He also has a notably muscular physique which others have also commented on.
Goblin Slayer has light-colored hair in the manga and anime (whereas in the light novel it is mentioned to be black). He also has scarlet-colored eyes which are normally covered by his bangs. The skin of his body appears pasty and is covered with numerous scars from previous battles.
The thing we want to specifically pay attention to here is the fact that they say “He also has a notably muscular physique which others have commented on.”
This is something we’ll definitely be looking to accomplish with our workout.
Moving onto his abilities section we can start with a small snippet about his overall abilities:
Goblin Slayer has been trained as a fighter and ranger, and can even serve as a scout when required. His style of combat relies more on pragmatism such as setting traps, using a weapon against its user, and taking whatever advantage that may come.
From there we can actually get much more specific.
They do make mention to things like his strategy, goblin knowledge, lock picking, senses, espionage, marksmanship and fatelessness – but I’ll be specifically focusing on the breakdown of abilities that will help us with our workout routine:
Trained Combatant: Goblin Slayer is relatively skilled in most weapons that he can get his hands on, using them effectively enough to kill goblins. He is also capable of combating other kinds of monsters, as well as other adventurers.
Physical Conditioning: Goblin Slayer has rigorously trained his body, granting him exceptional physical abilities.
Endurance: He possesses an incredible amount of endurance and pain tolerance, and has been capable of fighting after having broken multiple bones. Goblin Slayer is well acclimated to snowy mountains and cold temperatures, as he received his training in such environments.
One thing some of you may be unhappy to see listed on here as one of his main abilities is endurance.
I know a lot of you guys aren’t particularly big fans of cardio, but considering that is one of Goblin Slayer’s major strengths as a character – you can add that to the list of things we’ll be utilizing for our workout.
That means the goals for our Goblin Slayer Inspired Workout are:
- Goblin Slayer’s Physical Conditioning
- Goblin Slayer’s Incredible Endurance
- Goblin Slayer’s Strength and Speed
As I mentioned above, we’ll be training around calisthenics training but this one will be a good mix of calisthenics, endurance work and also some higher intensity to make sure we really hit all aspects of conditioning.
This one shouldn’t be too crazy intense, but you can also choose to scale down to our Beginner Ninja Workout or even one of the hundreds of other calisthenics workouts we have.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Goblin Slayer Workout Routine
Training Volume:
3-6 days per week
Explanation:
For this one we’ll be building a hybrid workout that combines pieces of our endurance/speedster style routine for endurance like Goblin Slayer with a three day strength and speed calisthenics workout that also adds in some minor pieces for endurance and intensity to round it out and focus on the peak conditioning we need for this one as well.
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.
Goblin Slayer Workout: Sample Schedule
Monday: Adventurer Calisthenics A and Short Circuit
Tuesday: Enhanced Endurance Run
Wednesday: Adventurer Calisthenics B and Recovery Run
Thursday: Silver-Rank Circuit Test
Friday: Adventurer Calisthenics C and Run for Time
Saturday: Active Rest Day
Sunday: Mandatory Rest Day
Goblin Slayer Workout: Adventurer Calisthenics A and Short Circuit
Warm Up:
Walk/Run
10-30 Minutes
Calisthenics Work:
Superset A:
A. Explosive Push Ups
3×20-30
B. Tricep Extensions (Skull Crusher Calisthenics Version)
3×10-15
Superset B:
A. Glute Bridges
3×20-30
B. Bicycle Crunches
3×20-30
Superset C:
A. Chin Ups
3×8-12
B. Hollow Hold
3×30-60 seconds
Finisher Circuit:
Complete 3 Rounds Descending Reps
First Round 20 Reps, Second Round 15 Reps, Third Round 10 Reps
Pistol Squats
Half Burpees
Goblin Slayer Workout: Enhanced Endurance Run
Complete the Following Distances FOR TIME!
(Measure Your Time and Complete it For Speed, Looking to Improve Over Time)
Beginner: 3 Mile Run
Intermediate: 5 Mile Run
Advanced: 7-10+ Mile Run
Note that while these distances might seem daunting, it is okay to start by running and walking on and off to work your way up to a better score.
Break, run, break, run, and then the next time go out there and break a bit less! 🙂
Goblin Slayer Workout: Adventurer Calisthenics B and Recovery Run
Warm Up:
Walk/Run
10-30 Minutes
Calisthenics Work:
Superset A:
A. Wide to Close Push Ups
3×20-30
B. Tricep Dips
3×10-15
Superset B:
A. Wide to Close Squats
3×20-30
B. V-Ups
3×15-20
Superset C:
A. Wide Pull Ups
3×8-12
B. Squat Hold
3×30-60 seconds
Complete the Following at Easy to Moderate Pace:
Beginner: 15 Minute Run/Walk/Jog
Intermediate: 20-30 Minute Run/Walk/Jog
Advanced: 30-60 Minute Run/Walk/Jog
Your recovery run revolves around getting out there and moving for the time listed.
You may be able to get out for a walk/run for 30-60 minutes as a beginner/intermediate if you plan on walking/speed walking for the majority of the duration to allow for more recovery – so keep in mind the time listed is more time spent RUNNING.
That being said: while it’s okay to walk/speed walk, if you plan on doing it for the majority of the duration you should increase the time to 30-60 minutes at a minimum.
Goblin Slayer Workout: Silver-Rank 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!)
Silver-Rank Circuit Test: Complete 4 Rounds for Time
800M Run
40 Air Squats
30 Push Ups
20 Sit Ups
10 Dips
5 Pull Ups
Goblin Slayer Workout: Adventurer Calisthenics C and Run for Time
Warm Up:
Walk/Run
10-30 Minutes
Calisthenics Work:
Superset A:
A. Push Ups
3×20-30
B. Plank to Push Ups
3×10-15
Superset B:
A. Lunges
3×20-30
B. Sit Ups
3×20-30
Superset C:
A. Pull Ups
3×8-12
B. Superman Hold
3×30-60 seconds
Complete the Following FOR TIME! 🙂
Beginner: 1.5 Miles
Intermediate: 3 Miles
Advanced: 3-5 Miles
Similar to your long distance run training you should be looking to improve on this run each week, but also take it a bit easier than your timed distance run and don’t be afraid to scale it as needed going into the circuit – especially if you’re choosing one with running.
Goblin Slayer Workout: Optional Endurance 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:
- 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
Goblin Slayer 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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