Katsumi Orochi Calisthenics Workout: Train Like An Orochi!

Last updated on August 25th, 2023 at 06:26 pm

With the new season of Baki Hanma back on Netflix I promised you guys we’d be getting some new calisthenics workouts within our already enormous Baki Inspired Workouts Database.

We obviously know that Pickle can’t have a bodyweight routine built after him, so last week I brought in our brand new Kaiou Retsu Inspired Calisthenics Workout to get us started.

But this week I’m switching it up and giving a character that deserves some love another spot within our database.

Katsumi Orochi is extremely strong but we’ve only ever had him join our list with a shorter jump rope circuit, never a normal full weekly workout like we usually have within our Anime Workouts Database.

That said, I think he’s a super fun character to come in with a bodyweight version and shake some things up for us.

Katsumi Orochi Stats:

Real Name: Katsumi Orochi

Height: 6’1

Weight: 255 lbs.

Anime/Manga: Baki

Powers: No

Katsumi Orochi is fairly tall, coming in just five inches below what we’d consider a behemoth compared to our other male anime characters.

And his 255 pounds lets us know that we’re dealing with a character with a TON of muscle mass.

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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Katsumi Orochi 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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Katsumi Orochi 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 Katsumi Orochi I’ll be pulling right from his Wiki Fandom page, starting with his bio section here:

Katsumi Orochi is a fictional character from anime and manga series of Baki the Grappler. He is the adopted son of Doppo Orochi and Natsue Orochi. Katsumi is a 3rd dan Shinshinkai Karate prodigy and one of the strongest fighters from the series. His original surname is probably Katsuragi. He is known as the “Lethal Weapon”.

We have obviously also already seen his father Doppo Orochi within our Baki Database.

Moving on from there we learn about his appearance section, but I think we can safely skip passed it, knowing that we’re dealing with an extremely jacked character.

That said, we can safely move right into his powers and abilities section, starting with what they tell us about his overall strength level:

Katsumi is very strong and powerful fighter. He is taller and stronger than Western. With his karate, he was strong enough to defeat Yasha-Zaru Jr with a few techniques. He also defeated Kaoru Hanayama with his Mach Punch. He could easily defeat Hector Doyle in a fight. Katsumi has amazing durability and pain tolerance: withstanding Kaoru’s punch and his Vice Grip, fighting Dorian after being poked in the eyes and being choked with his Karate belt and surviving after Dorian threw a broken board into his throat, fighting Doyle after being burn by mixed wheat flour and gun powder and defeating him. He managed to withstand the pain after his fist and leg being mangled by the sound barrier from using the Mach Punch and stayed conscious after using his Hitless Blow that tore all the tendons in his arm, skin and left only the bones. He even stayed alive after Pickle cut off his arm, causing massive blood loss. Despite all of that, he was once defeated by Retsu with a single punch, and he was defeated by Pickle.

From there they go on to tell us even more about his abilities, all of which is fairly useful in how we’ll be able to structure our workout for this one.

Here’s how they break it down for us:

During his fight against Kaoru Hanayama in the Maximum Tournament Saga, he uses a technique that was similar to the Shining Wizard move. Katsumi first strikes a kick on the yakuza boss stomach, then hits the Shining Wizard-like move on the jaw and finally, finishes it with a vicious elbow strike right on his face, with the force of it could have almost ruined Hanayama’s face.

Katsumi is a fast and agile fighter, second only to powerful individuals like Baki and Yuujirou, the latter being able to untie his sneakers and remorse his shoelace as he tries to kick him. Katsumi is able to deliver a barrage of five consecutive hits in an instant before the enemy could react. He managed to knock out Doyle with one punch before he could even react. With his Mach Punch he manages to deliver punches that reach the speed of sound, making a bang on impact. After following Kaku Kaiou’s advice to imagine his skeleton as a set of multiple joints, Katsumi’s punches and kicks were even faster and with his Mach Punch he managed to injure Pickle although he ended up taking damage from his own blow for colliding with the sound barrier. When he used his most powerful attack named Hitless Blow on Pickle, the speed of the blow managed to break the sound barrier and knock Pickle off for a while, something that even Jack Hanma couldn’t do with his great brute strength. However, Katsumi also destroyed his right arm in the process with that Hitless Blow.

After having Retsu’s right arm implanted in his body, Katsumi was able to use the same Chinese Kenpo moves that Retsu was using when he was alive. Also, he could do this with the same mastery and precision using them reflexively to defend against Shishimaru’s heavy blows. He was also able to perfectly replicate the fighting stance of Retsu.

One thing I can definitely pull from this is the fact that they make specific mention to how fast and agile he is.

That’s something we’re definitely going to be making a priority in our own training.

The actual goes for our Katsumi Orochi Inspired Calisthenics Workout are going to be:

• Katsumi Orochi’s Massive Muscular and Shredded Aesthetic
• Katsumi Orochi’s Speed, Agility and Fighter Body Control
• Katsumi Orochi’s Strength and Fighter Stamina

This will make for a super diver workout and help us really build out a well structure routine that allows for us to hit all the bases.

That does mean that we’re definitely going to be training with a lot of volume and likely a decent amount of intensity as well – so if you’re a beginner you may want to take a look at some of our Beginner Workouts (with the best transition choices being our Beginner Ninja Workout or even our Beginner Speedster Workout).

We’ll also be adding in a decent amount of core work and specific holds that’ll help us work on that fighter body control, strong core and agility.

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Katsumi Orochi Calisthenics Workout Routine

Training Volume:

4+ days per week

Explanation:

For this we’re pulling from a super high intensity and high volume program that will help us build the speed and agility of Katsumi while also getting strong and shredded. We’re going to be training with 4 days of calisthenics training per week, and they’re going to be high intensity workouts built with jump rope, toe taps or jumping jacks (your choice of which). I’ll discuss scaling options below for this, but this will be a great way to shred down and also work on speed and endurance for karate. On top of that I’ll also include some bonus resources and a Karate Prodigy Circuit Test that you try out weekly, biweekly or even monthly.

Jump Rope / Toe Taps / Jumping Jacks Explanation:

I’m going to be using JR/TT/JJ as an abbreviation below, and you can complete anywhere from 25-100 depending on which you choose (I generally do 50-100 jump rope, but you can scale accordingly).

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.

Katsumi Orochi Calisthenics Workout: Sample Workout Schedule

Monday: Lethal Weapon Calisthenics Alpha

Tuesday: Lethal Weapon Calisthenics Bravo

Wednesday: Active Rest, Endurance or Karate Prodigy Circuit Test

Thursday: Lethal Weapon Calisthenics Charlie

Friday: Lethal Weapon Calisthenics Delta

Saturday: Active Rest Day or Optional Bonus Training Resources

Sunday: Rest Day

Katsumi Orochi Calisthenics Workout: Lethal Weapon Calisthenics Alpha

Superset One: 

A. Push Ups (or Knee/Pause Push Ups)

3×25

B. JR-TT-JJ

3×25-100

Superset Two: 

A. Air Squats

3×20

B. JR-TT-JJ

3×25-100

Superset Three: 

A. Chest Dips

3×10

B. JR-TT-JJ

3×25-100

Superset Four: 

A. Sit Ups

3×20

B. JR-TT-JJ

3×25-100

Superset Five: 

A. Chin Ups

3×10

B. JR-TT-JJ

3×25-100

Bonus Hold: 

A. Hollow Hold

3×30 seconds

B. JR-TT-JJ

3×25-100

Katsumi Orochi Calisthenics Workout: Lethal Weapon Calisthenics Bravo

Superset One: 

A. Decline Push Ups (or Knee/Pause Push Ups)

3×25

B. JR-TT-JJ

3×25-100

Superset Two: 

A. Glute Bridges

3×20

B. JR-TT-JJ

3×25-100

Superset Three: 

A. Tricep Dips

3×10

B. JR-TT-JJ

3×25-100

Superset Four: 

A. V-Ups

3×20

B. JR-TT-JJ

3×25-100

Superset Five: 

A. Pull Ups

3×10

B. JR-TT-JJ

3×25-100

Bonus Hold: 

A. Plank Hold

3×60 seconds

B. JR-TT-JJ

3×25-100

Katsumi Orochi Calisthenics Workout: Karate Prodigy 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!)

Karate Prodigy Circuit Test: Complete for Time

Run 1 Mile

Complete 4 Rounds:

30 Push Ups

25 Air Squats

20 Sit Ups

15 Dips

10 Pull Ups

Katsumi Orochi Calisthenics Workout: Lethal Weapon Calisthenics Charlie

Superset One: 

A. Wide Push Ups (or Knee/Pause Push Ups)

3×25

B. JR-TT-JJ

3×25-100

Superset Two: 

A. Lunges

3×20

B. JR-TT-JJ

3×25-100

Superset Three: 

A. Skull Crushers

3×10

B. JR-TT-JJ

3×25-100

Superset Four: 

A. Lying Leg Raises

3×20

B. JR-TT-JJ

3×25-100

Superset Five: 

A. Wide Pull Ups

3×10

B. JR-TT-JJ

3×25-100

Bonus Hold: 

A. Superman Hold

3×30 seconds

B. JR-TT-JJ

3×25-100

Katsumi Orochi Calisthenics Workout: Lethal Weapon Calisthenics Delta

Superset One: 

A. Close (or Diamond) Push Ups (or Knee/Pause Push Ups)

3×25

B. JR-TT-JJ

3×25-100

Superset Two: 

A. Bulgarian Split Squats

3×20

B. JR-TT-JJ

3×25-100

Superset Three: 

A. Plank to Push Ups

3×10

B. JR-TT-JJ

3×25-100

Superset Four: 

A. Flutter Kicks

3×20

B. JR-TT-JJ

3×25-100

Superset Five: 

A. Handstand Push Ups

3×10

B. JR-TT-JJ

3×25-100

Bonus Hold: 

A. Planking Shoulder Taps

3×30 seconds

B. JR-TT-JJ

3×25-100

Katsumi Orochi Calisthenics Workout: Endurance Training

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

Katsumi Orochi Calisthenics Workout: Bonus 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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