Naoya Zenin Workout: Train like The Head of The Hei!

Last updated on July 24th, 2023 at 07:45 am

BONUS: Download the FREE Naoya Zenin Workout Routine PDF

Jujutsu Kaisen Season 2 is out and our Jujutsu Kaisen Inspired Workouts Database may already be one of the biggest databases on the site, but it’s getting bigger.

I’ve been wanting to bring Naoya Zenin onto SHJ, but I wanted to wait for a special moment, and we’re definitely there now.

We’ll have a lot of other characters coming in that take the spotlight in season two, but we already have a ton of the super popular characters with both calisthenics and weight training workouts inside the database.

That said, for Naoya Zenin we’ll actually be training with strictly bodyweight training and going for a slim but toned aesthetic build that is also geared towards speed.

Naoya Zenin Stats:

Real Name: Naoya Zenin

Height: N/A

Weight: N/A

Anime: Jujutsu Kaisen

Powers: Yes

Although we don’t have exact stats for Naoya Zenin, we do know he’s relatively tall, especially compared to male anime characters.

That said, he’s definitely not what we’d consider a behemoth among our male characters inside the 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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Naoya Zenin 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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Naoya Zenin 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 Naoya Zenin I’ll be pulling right from his Wiki Fandom page starting with his bio section here:

Naoya Zenin is an antagonist in the Jujutsu Kaisen series. He was the youngest son of Naobito Zenin and believed himself to be the true heir of the Zenin Family. Naoya was also the head of the clan’s elite unit of jujutsu sorcerers, the Hei.

Naoya Zenin is an extremely powerful sorcerer and part of the most powerful family of sorcerers.

When we move into his appearance section they make mention to his moderately tall height and the fact that he has a very fit build, which is something that will be a driving force for this workout.

From there we can move down into his abilities section and start by breaking down what they tell us about his overall powers and abilities here:

Overall Skill Level: Naoya was a special grade 1 sorcerer and head of the Hei, the Zenin clan’s most powerful collective of sorcerers. He was considered to be amongst the pinnacle of talent within one of Big Three Families with strength comparable to his father’s. Naoya considers other strong sorcerers within the clan such as Ogi and Jinichi weak compared to himself.

From there they go on to tell us a bit more about his power level by discussing some of his encounters, starting here:

Naoya employed the cursed technique he inherited from Naobito with elite proficiency. It granted him incredible speed that Naoya prided himself on. He combined his strategic intellect with his close combat prowess to quickly overwhelm his enemies without suffering any damage. Naoya had the same knack for timing as his father and prioritized gathering speed even more than the former head did.

In his first encounter with Yuji and Choso, Naoya was able blitz right past the defenses of the two exceptional fighters and landed a hard hit before parrying a counterattack and escaping without suffering a blow. It happened so fast that Yuji and Choso weren’t even sure what happened, but they immediately associated this with a cursed technique. Naoya expected to take Yuji out in one hit and admitted Sukuna’s vessel was tougher than expected. He followed up by confidently adding that he could increase his speed even further.

Fighting Choso one-on-one, Naoya was quickly able to overpower the special grade Death Painting Womb. Thanks to information on the other sorcerer clans, Naoya was familiar with Blood Manipulation and focused on preventing Choso from controlling blood outside his body. His high-speed attacks put Choso at such a disadvantage that Naoya didn’t even need to divulge how Projection Sorcerery works. Naoya believed that his speed could prevent Choso from charging up Convergence and releasing Piercing Blood, Blood Manipulation’s most fearsome move, leaving him assured of victory.

They also discuss his high level intellect and mastery of hand to hand combat, even mentioning that he prides himself on not using weapons and overpowering his opponent with strictly his hands and abilities.

We’ll also want to discuss his inherited technique, which is his Projection Sorcery, as it will steer the type of training we gear this one towards.

Here’s how they break it down:

Projection Sorcery: Naoya inherited his father’s innate technique, allowing him to turn one second into 24 frames and trace a predetermined set of movements using his field of view as the angle of view. While the technique is active, anything touched by Naoya’s palm must abide by the technique’s 24 FPS rule or they are be frozen for one second inside an animated frame.

Are you thinking what I’m thinking?

The goals for our Naoya Zenin Inspired Workout are going to be:

Naoya Zenin’s Lean and Toned Physique
Naoya Zenin’s Speed, Strength & Body Control
Naoya Zenin’s Technique – Speed and Endurance

This one is going to be built around an intermediate level, but you’ll be able to jump in if you’re a beginner or even advanced.

There shouldn’t be that much scaling in either direction, and even the scaling you’ll need to do should be fairly simple.

You can start with our Beginner Speedster Workout which would be a good way to level up to this one, or you could even use any of our other Beginner Workouts if you’d like.

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Naoya Zenin Workout Routine

Last Chance: Download the FREE Naoya Zenin Workout Routine PDF

Training Volume:

5 days per week

Explanation:

For this one we’re still going to be having some calisthenics training, but for the most part we’ll be focusing in on endurance work that will build up to longer runs and speedier (quicker) times. For this we’ll use some distance runs, timed runs, and circuits to get a full speedster regime.

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Naoya Zenin Workout: Sample Schedule

Monday: Long Distance Run Day

Tuesday: Full Recovery Run Day and Short Circuit

Wednesday: Big Circuit Workout

Thursday: Speed Circuit with Core Circuit Finisher

Friday: Short Distance Run [For Time] and Short Circuit

Saturday: Active Rest Day

Sunday: Mandatory Rest Day

Naoya Zenin Workout: Long Distance Run Day

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! 🙂

Naoya Zenin Workout: Full Recovery Run Day

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.

Short Circuit: Complete 3 Rounds

(Plus Ultra members add on a Benchmark Hero Workout or SHJ Core Benchmark Test)

30 Decline Push Ups

20 Jumping Lunges

15 Plank to Push Ups

10 Wall Climbs

5 Burpees

Naoya Zenin Workout: BIG Circuit Workout

Warm Up:

Dynamic Warm Up

25 High Knees

25 Jumping Jacks

25 Butt Kicks

10 Lunges with 3-5 Second Hold

Workout: Complete 2 Rounds

800M Run

(The below movements can be broken down with small rests in between as you chip away at the total number)

50 Push Ups (Scale to Knee Push Ups)

50 Air Squats (Scale with Chair – Sit Down, Stand Up)

40 Sit Ups (Scale to Crunches)

40 Dips (Scale with Chair – Walk In or Out from Chair to Scale)

30 Second Hollow Hold

30 Second Superman Hold

20 Pull Ups (Scale to Assisted or Pike Push Ups)

20 Double Unders

Naoya Zenin Workout: Speed Run Circuit with Calisthenics

Complete the Following Speed Run Circuit Workout:

Walk/Jog (Warm Up) for 5-10 Minutes
Begin Speed Circuit as Follows:
- Sprint 60 Seconds at 7-10+ MPH (90+% Effort)
- Walk 60 Seconds at 2-3 MPH (-60% Effort)
- Repeat for a Total of 30 Minutes
Cooldown Incline Walk for 10-15 Minutes

Side Note: A good way to measure your improvement over time during your speed circuit is to pay attention to what speed you’re capable of performing your sprints at and which speed you’re comfortable with your walks at. Another great thing to do is measure your heart rate directly after your sprint and directly before the next sprint to see how quickly you recover and then compare that to future circuits.

Calisthenic Core Circuit: 2 Rounds

Complete Each Movement for 30 Seconds

Side Plank Right

Sit Ups

Hollow Hold

Lying Leg Raises

Plank Hold (60 Seconds)

Flutter Kicks

L-Sit Hold

V-Ups

Side Plank Left

Rest 30-60 Seconds and Repeat

Naoya Zenin Workout: Short Distance Run [For Time] and Short Circuit

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.

Short Circuit: Complete 1-2 Rounds

(Academy members add on a Benchmark Hero Workout or SHJ Core Benchmark Test)

50 Planking Shoulder Taps

40 Push Ups

30 Second L-Sit Hold

30 Wide to Close Squats

20 Pike Push Ups

10 Toes to Bar

Naoya Zenin Workout: Mandatory Rest Day Note

Your schedule does not need to adhere to this exact daily structure BUT you should have a rest day prior to your distance run day each week, as this will be an extremely important marker for your improvement and how well you are completing it over time! 🙂

Rest days are mandatory, BUT it’s okay to get active as long as you’re allowing your body to recover.

Naoya Zenin Workout: Additional Endurance Training 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:

Option Two – Varied Cardio for 45-60 Minutes:

Split your cardio up however you’d like but complete 45-60+ minutes using: