Aiku Oliver Workout: Train like The Blue Lock Stud!

You guys have made it pretty clear you want Aiku Oliver in our Blue Lock Inspired Workouts as soon as possible, so we’re finally getting him.

We went on an absolute tear through Blue Lock characters when the series first when live, but Aiku Oliver wasn’t one of the main characters to show up in the anime so he was unfortunately put to the side for a bit.

That said, he has become one of the most popular Blue Lock characters in the entire series, so manga/anime or not, he deserves his slot.

Aiku Oliver looks like he’s more like twenty five years old than nineteen, but that won’t effect how we’re actually training around his physique and skills.

Aiku Oliver Stats:

Real Name: Aiku Oliver

Height: 6’3

Weight: N/A

Anime: Blue Lock

Powers: No

Aiku Oliver is actually pretty dang tall compared to other male anime characters we’ve seen at SHJ.

He doesn’t quite make it to the category of behemoth within our Anime Workouts Database, but he’s only about three or so inches off.

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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Aiku Oliver 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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Aiku Oliver 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 Aiku Oliver I’ll be pulling right from his Wiki Fandom page, starting with a brief bio section they write here:

Oliver Aiku is the former captain and center-back of the Japan U-20 team. He currently plays as a center-back for Italy’s Ubers during the Neo Egoist League.

Brief, but gives us some initial information about him and gets us started in the right direction.

From there we can also break down his appearance section, considering it’s going to be a big part of our workout, which they state here:

Aiku is a very tall, muscular man with shaggy purple hair with green ends and light facial hair. As a young boy, Aiku was a relatively big player and, as he got older, he got bulkier. His facial structure stayed the same, just becoming sharper and more refined as he grew facial hair. Aiku is heterochromatic and his eyes are different colours, with his left eye being green and his right eye being purple.

That most important part here is that they immediately make mention to the muscle he has.

Next up we can discuss his abilities, leading with his archetype that they break down for us like this:

Libero: The libero (Italian for “free”) or sweeper is a more versatile type of defender that sweeps up the ball if the opponent manages to break the defensive line. Their position is rather more fluid than other defenders who mark their designated opponents. Sweepers are usually faster than that of the other players on the team, and are built slightly smaller than the others. The sweeper’s ability to read the game is even more vital than for a center-back; they also are usually confident on the ball and possess good passing and vision as they are often responsible for starting plays from the backline.
The key to the Japan U-20’s defense is Aiku being more versatile than the other defenders and being able to sweep up the ball or shut down the opposing offense altogether with his iron clad defense.

They build on that by discussing specific abilities.

But these aren’t abilities that we’re used to seeing from other characters outside of things like Blue Lock, Haikyuu and other anime within our Sports Themed Anime Workouts.

These are broken down like this:

• Professional Football Technique: Aiku is considered to be one of Japan’s brightest talents, being the captain of the U-20, as well as already having an offer to play for an unspecified Italian professional club, in the Serie A. A testament to his professional technique is the fact that he went from being a respected center-forward to a talented defender almost seamlessly. The entire U-20 team is built with him at its center, being referred to as the ‘Diamond Generation’.
• Dominant Physicality: Aiku also has an incredible physique which enables him to perform high level plays without issue. His strength was first demonstrated when he physically subdued Ryusei, a notoriously powerful player, without any issue. His strength is also demonstrated in his jumping ability, being able to reach great heights to intercept the ball. In addition to this, Aiku moves across the pitch with incredible speed, being able to sweep up any loose balls and cover defensive holes left by his team, as well as retreat to the center when needed.
• Spatial Awareness: Aiku has an incredibly large field of view, being able to take into account the conditions of every player in front of him. Isagi noted that Aiku was not marking him specifically, yet was able to intercept a pass to him, because he was able to adjudge Isagi’s speed, as well as the source of the pass and the positions of every player. This wide field of view enables him to detect any threats to the U-20 goal and react instantly predicting any movements or surprise plays.
• Reflex: On top of his high spatial awareness, Aiku also has the reflex to immediately determine where the greatest threat to the goal is and the physical ability to go there without hesitation. It is the combination of this reflex and spatial awareness that makes Aiku such an effective defender, as he not only sees all positions of every player at once, but he also moves immediately (often ahead of the strikers) to intercept the ball.
• Flow State: Flow, as described by Ego, is the state of “total immersion” or “being in the zone”. It is the mental state in which a person performing some activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of the activity.
  Aiku managed to enter the Flow state during the match against Blue Lock in response to Baro and Yukimiya’s attack. Whereas normally, he reacts to plays as he sees them happening, whilst in Flow, he can see and even feel the critical points in his team’s defense, enabling him to move ahead of the game and cover those weak areas. This state also improves Aiku’s one-on-one defending, being able to completely shutdown a player’s offense by reading their every possibility and shutting down all their options like he did to Rin but when faced with skill that is above his understanding his defense falls flat without help.

Normally I’d make some cuts, but the full breakdown really shows just how good Aiku is.

This one is actually going to be pretty intense, but the goals for our Aiku Oliver Inspired Workout will be:

• Aiku Oliver’s Muscular Shredded Physique
• Aiku Oliver’s Strength and Speed
• Aiku Oliver’s Endurance and Agility

As one of the best players we’re also going to be switching it up a bit and training with a mixture of high volume and intensity.

I would recommend starting with either our Beginner Speedster Workout or even Beginner Ninja Workout before jumping right into this one if you’re a beginner or even mildly intermediate (take a look at the routine and see if it seems a bit daunting).

That said, I love the format we’ll be using for this one and it was originally built specifically for one of the most powerful Demon Slayer swordsman there ever was, and now Aiku Oliver will be getting it with some changes made specifically for him.

Enjoy!

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Aiku Oliver Workout Routine

Training Volume:

4-5 days per week

Explanation:

I told you this one is going to be intense, and I wasn’t kidding. As I also mentioned: we’ll be using a model we built for one of the strongest Demon Slayer characters of all time and then switching some things around (specifically the Circuit Test as well) to be built more around Aiku Oliver. You’ll have four days of calisthenics training and a Captain Circuit Test you can complete weekly, biweekly or monthly as you’d like.

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.

Want To Upgrade This Workout?

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.

Aiku Oliver Workout: Sample Workout Schedule

Monday: Libero Calisthenics A

Tuesday: Libero Calisthenics B

Wednesday: Captain Circuit Test

Thursday: Captain Calisthenics C

Friday: Captain Calisthenics D

Saturday: Optional Footballer Endurance Work

Sunday: Rest Day

Aiku Oliver Workout: Libero Calisthenics A

Warm Up: 

15-30 Minute Jog

Circuit One: Complete 3 Rounds

Boxer Skips x 100

Hollow Hold x 30-60 seconds

Push Ups x 25

Sit Ups x 20

Mountain Climbers x 15-30

Circuit Two: Complete 3 Rounds

Boxer Skips x 100

Glute Bridges x 15

Dips x 12

Chin Ups x 8-10

Half Burpees x 10

Bonus Endurance Work (Optional):

Option One: 15-30 Minutes of HIIT Sprints (1 Minute Sprint, 1 Minute Walk)

Option Two: 20-30 Minutes Steady Cardio Run

Aiku Oliver Workout: Libero Calisthenics B

Warm Up: 

10-30 Minute Jog

Circuit One: Complete 3 Rounds

Boxer Skips x 100

Air Squats x 30

Decline Push Ups x 25

Lying Leg Raises x 20

Inch Worms x 10

Circuit Two: Complete 3 Rounds

Boxer Skips x 100

L-Sit Hold x 15-30 seconds

Plank to Push Ups x 12

Pull Ups x 8-10

Jump Squats x 10-15

Bonus Endurance Work (Optional):

Option One: 15-30 Minutes of HIIT Sprints (1 Minute Sprint, 1 Minute Walk)

Option Two: 20-30 Minutes Steady Cardio Run

Aiku Oliver Workout: Captain 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!)

Captain Circuit Test: Complete 8 Rounds for Time

400 Run

20 Push Ups

15 Air Squats

10 Double Unders

10 Sit Ups

8 Dips

5 Pull Ups

Aiku Oliver Workout: Libero Calisthenics C

Warm Up: 

10-30 Minute Jog

Circuit One: Complete 3 Rounds

Boxer Skips x 100

Superman Hold x 30 seconds

Incline Push Ups x 25

V-Ups x 20

Wall Climbs x 10

Circuit Two: Complete 3 Rounds

Boxer Skips x 100

Bulgarian Split Squats x 15 each leg

Tricep Extensions x 12

Wide Pull Ups x 8-10

Planking Shoulder Taps x 20

Bonus Endurance Work (Optional):

Option One: 15-30 Minutes of HIIT Sprints (1 Minute Sprint, 1 Minute Walk)

Option Two: 20-30 Minutes Steady Cardio Run

Aiku Oliver Workout: Libero Calisthenics D

Warm Up: 

10-30 Minute Jog

Circuit One: Complete 3 Rounds

Boxer Skips x 100

Wide To Close Push Ups x 30

Double Unders x 25

3 Point Squats x 20-30

Slow Mountain Climbers x 20

Circuit Two: Complete 3 Rounds

Boxer Skips x 100

Russian Twists x 30

Plank Hold x 60 Seconds

Bodyweight Rows x 8-10

Wall Sits x 60 seconds

Bonus Endurance Work (Optional):

Option One: 15-30 Minutes of HIIT Sprints (1 Minute Sprint, 1 Minute Walk)

Option Two: 20-30 Minutes Steady Cardio Run

Aiku Oliver 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

Aiku Oliver 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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