We can never go too long without some new My Hero Academia Workouts being added into our database.
This time it’s an update (a different variation) to a character that is already in our MHA Inspired Workout: Mirio Togata.
We’ve already used weight training for our original Mirio Togata Inspired Workout, but now we’ll be sticking to strictly calisthenics to achieve Lemillion’s shredded aesthetic and abilities (as best we can).
Mirio came in among our most popular My Hero Academia characters, and he also topped the list for our most powerful My Hero Academia students – which we’ll discuss more below when we break down some of his unique abilities and background.
Mirio Togata Stats:
Real Name: Mirio Togata
Height: 5’11
Weight: NA
Anime: My Hero Academia
Powers: Yes
Mirio is actually fairly tall compared to male anime characters we’ve seen here at SHJ, but that average height has slowly been increasing to be closer to his range.
That said, he stands more than half a foot under what we’d consider a behemoth among 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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Mirio Togata 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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Mirio Togata Calisthenics 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 Mirio Togata we’ll be pulling right from his Wiki Fandom page starting with a brief background section for his bio here:
Mirio Togata, also known as Lemillion, is a student in Class 3-B at U.A. High School and is part of the The Big 3. Mirio was originally the top candidate to become All Might’s successor and the inheritor of One For All before he met Izuku Midoriya.
This gets us started, but just knowing that he was originally a top pick to be the successor of One For All tells us just how strong of a character we’re going to be working with here.
We’re going to skip passed Mirio’s aesthetic because it’s pretty obvious what we’re dealing with when it comes to the physique we’ll be looking to achieve: lean, muscular and shredded.
That said, we can move right into his powers and abilities, starting with what they tell us about his overall abilities breakdown:
Overall Abilities: Mirio is considered U.A. High School’s most powerful student. Because of this, he is the leader of the Big Three U.A’s best students, along with Tamaki Amajiki and Nejire Hado. Mirio, in particular, has earned enormous acclaim due to a combination of extraordinary technique, great fighting ability, and a charismatic personality, to the point of being considered a contender for the No. 1 spot among Pro Heroes and, at one point, a potential successor for All Might as a wielder of One For All. His abilities garnered the attention of All Might’s former sidekick, Sir Nighteye, who personally trained Mirio to the elite status the young hero now possesses. His mastery over prediction combined with his inhuman physical abilities and incredible Quirk makes Mirio truly unrivalled in battle. The phase-shifter used his top-grade abilities to defeat eighteen out of the twenty students of Class 1-A, including some of its elite students (excluding Shoto Todoroki, who felt unworthy of partaking in the match against Mirio due to not having his Provisional Hero License at the time, and Katsuki Bakugo, who was still under house arrest), who have all fought real villains, with a single punch to each student’s gut in mere seconds.
This tells us a bit more about just how powerful he is, and they also go on to discuss his indomitable will and keen intellect before also breaking down some of the physical abilities that we will need to be focusing on for this one.
We’ll take a deeper look at those here:
Superior Technique: Mirio’s greatest strength is incredible mastery over his near-uncontrollable Quirk, to the point he is often considered invincible. Mirio is capable of showcasing meticulous precision on when and where in his body Permeation should be active while performing swift moves. For those reasons, guarding oneself against his attacks in combat is borderline impossible. Thanks to rigorous training, Mirio was able to master instant transportation through the repelling property of his Quirk, being able to adjust the direction and positioning of his falling body in order to control the trajectory of his ejection, as well as using prediction based on experience in order to resurface himself next to targets, allowing him to strike them from any angle. For an outside observer, Mirio gives the illusion that he is somehow teleporting because of his apparent disappearance and reappearance at various spots, which happens almost immediately.
Enhanced Strength: Mirio possess a great deal of physical strength, so much so that it appears supernatural. A single punch to the stomach was enough to incapacitate each of the members of Class 1-A, as well as break Overhaul’s arm. In the battle against Overhaul, Mirio had the yakuza leader completely outmatched in terms of brute strength.
Enhanced Speed: Mirio possesses an incredible amount of speed. He was able to take out more than half of Class 1-A in about six seconds. This is mostly due to the warping ability of his Quirk, but Mirio showed great footspeed when he caught up to Overhaul and Chronostasis in only a few minutes after entering their hideout.
Enhanced Durability: Even without his Quirk’s intangibility, Mirio has great resilience. Mirio was able to survive Overhaul’s spike attacks with only a few moderate injuries.
Before we talk about the specific goals I do also want to give a quick overview of Mirio Togata’s Quirk: Permeation, being that they just shared a bit about it with his Superior Technique.
Here’s what they share for that:
Permeation: Mirio’s Quirk allows him to become intangible, letting him pass through any tangible matter; he can phase through walls and/or the ground, as well as let enemy attacks pass through him harmlessly.
They go into much more detail, but this is enough to at the very least give him a breakdown that he deserves for it (while also knowing we won’t necessarily be focusing on it for our workout).
That means the goals for our Mirio Togata Calisthenics Inspired Workout are:
- Mirio Togata’s Muscular, Shredded Physique
- Mirio Togata’s Enhanced Strength and Speed
- Mirio Togata’s Immense Body Control
Our goals for this one actually fit perfectly with a calisthenics workout and will allow us to really train a well rounded routine that gets us stronger and faster while also building a lean core and overall physique.
For this one we will be increasing the intensity slightly so if you’re a beginner you may want to start with one of our Beginner Workouts, the two best options being our Beginner Ninja Workout or Beginner Speedster Workout, but this one should also be right in the middle and ready for most people to jump right into or even tweak ever so slightly to be able to crush.
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Mirio Togata Calisthenics Workout Routine
Training Volume:
3-5 days per week
For this one we’ll be training with a high volume, high intensity, 3 day calisthenics program that allows you to tack on endurance work and extra intensity challenges within your training (similar to Demon Slayer challenges/missions/etc.). We’ll be training with 3 days of bodyweight movements built around high volume tri-sets for muscle, body control, endurance and overall aesthetic, and then one day per week will be devoted entirely to endurance work and a final day for our Permeation Circuit Test. You can take the circuit test weekly, biweekly or monthly, and sub more endurance training on the weeks you don’t.
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Mirio Togata Calisthenics Workout: Sample Workout Schedule
Monday: Superior Technique Calisthenics A
Tuesday: Permeation Circuit Test
Wednesday: Superior Technique Calisthenics B
Thursday: Pro Hero Endurance Work
Friday: Superior Technique Calisthenics C
Saturday: Rest Day
Sunday: Active Rest Day
Mirio Togata Calisthenics Workout: Superior Technique Calisthenics A
Warm Up:
5-15 Minute Walk/Jog
Workout:
Tri-Set One:
A. Push Ups
3×20
B. Jumping Lunges
3×20
C. Superman Hold
3×30 Seconds
Tri-Set Two:
A. Plank to Push Ups
3×15
B. 3 Second Pause Squat
3×10
C. Half Burpees
3×10
Tri-Set Three:
A. Pull Ups
3×10
B. Toes to Bar
3×20
C. Alternating Pistol Squats
3×10
Mirio Togata Calisthenics Workout: Permeation 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!)
Permeation Circuit Test: Complete 4 Rounds For Time
100 Jump Rope Skips
30 Push Ups
25 Jump Squats
20 Sit Ups
15 Dips
10 Pull Ups
Mirio Togata Calisthenics Workout: Superior Technique Calisthenics B
Warm Up:
5-15 Minute Walk/Jog
Workout:
Tri-Set One:
A. Wide to Close Push Ups
3×20
B. Wide to Close Air Squats
3×20
C. L-Sit Hold
3×30 Seconds
Tri-Set Two:
A. Dips
3×12
B. Lunges
3×20 (total)
C. Inch Worms
3×10
Tri-Set Three:
A. Wide Grip Pull Ups
3×10
B. Wall Climbs
3×20
C. Plank Hold
3xFailure
Mirio Togata Calisthenics Workout: Pro Hero 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
Mirio Togata Calisthenics Workout: Superior Technique Calisthenics C
Warm Up:
5-15 Minute Walk/Jog
Workout:
Tri-Set One:
A. Decline Push Ups
3×20
B. Box Jumps
3×10
C. Hollow Hold
3×30 Seconds
Tri-Set Two:
A. Tricep Extensions
3×15
B. Bulgarian Split Squats
3×30 (total)
C. Flutter Kicks
3×50
Tri-Set Three:
A. Chin Ups
3×10
B. Sit Ups
3×20
C. Glute Bridges
3×10
Mirio Togata Calisthenics 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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