Next up on our list of My Hero Academia characters that deserve a slot in our My Hero Academia Inspired Workouts Database is Star And Stripe AKA Cathleen Bate.
Cathleen Bate is another character that also deserves a slot among our list of the most muscular female anime characters of all time.
Bate struts a physique and even blonde hair and color scheme similar to All Might so you guys better be ready for some heavy weightlifting with a goal of mass and strength if you’re going to be sticking around for this workout.
Our MHA Database is one of the most popular mini-database on the entire site so we already have plenty of calisthenics workouts if you want to search for them in there – but this one will be entirely weight training with no at-home version available.
Star And Stripe Stats:
Real Name: Cathleen Bate
Height: 6’4
Weight: N/A
Anime/Manga: My Hero Academia
Powers: Yes
Cathleen Bate falls into our category of behemoths within our Anime Workouts Database, towering above almost every other female character we’ve seen at the site besides a small handful.
And although we don’t have an official weight for her, from her muscular frame we can tell she holds a ton of mass.
Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale, Anna and Nina Williams matching her there. BUT, now we have Caulifla at 4’8 and Sailor Moon at 4’11! Katana is just behind her at 5’2.
We had Wonder Woman come in standing 6’0 tall, Mockingbird and Hawkgirl at 5’9, Mystique, Miss Martian, and Sonya Blade at 5’10, and Storm 5’11.
But the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – and our Black Widow is just above that at 5’7 with Spider-Gwen, Harley Quinn and Poison Ivy at 5’8.
And, the tallest we’d seen before She-Hulk was Starfire at 6’4!
But don’t worry, either way.
Not only are these routines for all shapes and sizes – they also work for both men and women – regardless of the gender of the hero.
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Star And Stripe 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.
Take The My Hero Academia Workout Placement Quiz Now!
Star And Stripe 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 Star And Stripe I’ll be pulling right from her Wiki Fandom page starting with what they give us for a fairly brief bio section (which we happen to be used to for our My Hero Academia characters):
Cathleen Bate, also known as Star and Stripe, was the No. 1 Pro Hero of the United States of America.
Although Bate’s physique is quite obvious if you check out the images I added of her I do want to still include what they say about her appearance being that she is a manga character and has only been in the anime as a child (cameo) and a silhouette:
Cathleen Bate was a tall woman with a well-muscled build. She had elegant facial features, narrow eyes, and long flowing blonde hair with eight distinct tufts swept backward and fashioned in a similar manner to the ones All Might possessed in his empowered form.
We’re dealing with a massive character.
When we move down into her powers and abilities section they start by discussing her overall abilities and enhanced durability:
Overall Abilities: Cathleen was the No. 1 Hero in the United States, and regarded by All For One as “The strongest woman around.” He also noted that she could easily shrug off cheap tricks and petty tactics. All For One even admitted that he’d planned to steal One For All before confronting Cathleen, demonstrating how much of a threat All For One acknowledged her as. Even more, her might was shown able to compete single-handedly against Tomura, while at 98% full power of wielding All For One. Notably, she was able to fly across the Pacific to Japan while standing on top of the plane she was riding, showing she had exceptional balance and endurance. All For One feared what would happen if she teamed up with Izuku Midoriya in combat against “Tomura”. Admitting that even if Tomura’s body had reached 100% completion, the duo would most certainly defeat him.
Enhanced Durability: Even without New Order’s protection, Cathleen still possessed impressive durability. She was able to withstand the explosion of the Tiamat missiles from a distance without her strength enhancement rule.
Yes, you read that right: “The strongest woman around.”
And it only gets better when we move down into the section about her Quirk:
New Order: Cathleen’s Quirk allowed her to set a rule onto her surroundings, allowing her to manipulate and bestow new properties onto herself and the world around her. In order to activate her Quirk, she had to first make physical contact with the target and speak its name, then explain the rule she wished to impose. She could only impose two rules at any given time.
She could give herself additional abilities, as well as manipulate the condition of her opponent’s body. While there seemed to be no limit to how much she was able to impede someone, even to the point of killing them, there was a limit on how much she could increase one’s power, so she could not give herself infinite strength.
With that comes even more…superhuman physical prowess.
Here’s how they break that down before we move down into some of our goals (which should be pretty clear by now):
Superhuman Physical Prowess: Using one of the two rules that she can impose, Cathleen usually kept herself in a constant state of enhanced physical ability. Strength, speed, agility, reflexes, etc.; which, while not at All Might’s level, are all still considered to be impressively high. In more desperate situations however, Cathleen would disengage her constantly activated rule of enhanced physical ability. This allowed her to perform Ultimate Moves with two rules of New Order, but subsequently made her weaker and more vulnerable.
I shouldn’t have to remind you that we’re using heavy lifting for this one, but just in case I did, now it should be obvious why.
The goals for our Star And Stripe Inspired Workout are:
- Cathleen Bate’s Massive Muscular Physique
- Cathleen Bate’s Superhuman Strength and Speed
- Cathleen Bate’s Superhuman Agility and Reflexes
The basis of this workout is going to be lifting heavy to get big, strong and fast.
But we’re also dealing with an extremely agile character as well and we’ll need to keep up our endurance, so be ready to run.
If you guys want to start with a more beginner oriented weight training routine you can try out our Beginner Behemoth and work your way up to this one, but you could also scale this one fairly easily considering we’re not using a super difficult training split.
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Star And Stripe Workout Routine
Training Volume:
4-6 days per week
Explanation:
For this one we’re going to be training with a strongwoman routine going with an upper and lower body split that hits the weights heavy! And to make sure we’re getting well rounded like Bate we’ll also be tacking on optional hero endurance and America’s Rank 1 Hero Circuit Test that you can complete weekly, biweekly or monthly as you can fit.
Want To Upgrade This Workout?
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Star And Stripe Workout: Sample Workout Schedule
Monday: Lower Body Strongwoman A
Tuesday: Upper Body Strongwoman A
Wednesday: America’s Rank 1 Hero Circuit Test
Thursday: Lower Body Strongwoman B
Friday: Upper Body Strongwoman B
Saturday: Rest or Endurance Work
Sunday: Mandatory Rest Day
Star And Stripe Workout: Lower Body Strongwoman A
Barbell Deadlift
5×12, 10, 8, 5, 3
Zercher Squat
3×6
Seated Good Mornings
3×10
Split Squats with Dumbbells
3×10 each leg
DB Farmer’s Walk
3x50M
Star And Stripe Workout: Upper Body Strongwoman A
Hang Clean
5×10, 8, 5, 5, 3
Push Press
4×10, 8, 5, 3
Incline Dumbbell Bench Press
3×8
Pull Ups
5×5
Hammer Curls
3×12 each arm
Star And Stripe Workout: America’s Rank 1 Hero 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!)
America’s Rank 1 Hero Circuit Test: Complete 2 Rounds for Time
25 Pull Ups
50 Kettlebell Deadlifts
50 Push Ups
50 Kettlebell Swings
50 Lying Leg Raises
50 Kettlebell Squats
25 Pull Ups
Star And Stripe Workout: Lower Body Strongwoman B
Barbell Front Squat
5×12, 10, 8, 5, 5
Hex-Bar Deadlift
3×6
Barbell Bulgarian Split Squats
3×8 each leg
Barbell Stiff-Legged Deadlift
3×8
Barbell Front Squat
3×20
Star And Stripe Workout: Upper Body Strongwoman B
Barbell Incline Bench Press
5×12, 10, 8, 5, 3
Bent Over Barbell Rows
3×8
Military Press
3×8
One-Arm Dumbbell Rows
3×10 each arm
Smith Machine Shoulder Press
3×10
Star And Stripe 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:
- 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
Star And Stripe 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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(Unofficial Workouts Inspired by Characters)
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