I told you that we were going to be on a bit of a tear with One Piece Workouts, and we’re back for one that NEEDED a slot after our One Piece live action on Netflix: Arlong!
Arlong was a character that didn’t have many requests from the manga and anime, but when the live action went live you guys flooded my request inbox.
If it wasn’t clear, we’re going to be training with weights for this one, after having a few other new One Piece characters join the database and also our calisthenics workouts, because Arlong is massive.
So be ready to lift heavy and get jacked.
Arlong Stats:
Real Name: Arlong
Height: 8’7
Weight: N/A
Anime/Manga: One Piece
Powers: Yes
Arlong joins the characters inside our Anime Workouts Database that we would consider a behemoth, coming in well over two feet above what he’d need to be in order to belong to that category.
Tack on his insane mass, and you should clearly see why we’re going to be lifting weights to try to accomplish our goals for this one.
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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Arlong 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 One Piece Workout Placement Quiz Now!
Arlong 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 Arlong we’ll be pulling right from his Wiki Fandom page, starting with his bio section here:
Arlong the Saw is a sawshark fish-man. He was the captain of the all fish-man crew (excluding Nami), the Arlong Pirates, a former member of the Sun Pirates, and the older half-brother of Madam Shyarly. He is also a major inspirational figure for the New Fish-Man Pirates.
Following the death of his former captain, Fisher Tiger, Arlong was captured and sent to Impel Down, but received a pardon thanks to his comrade Jinbe becoming one of the Seven Warlords of the Sea. Once freed, Arlong set his sights on conquering the East Blue, settling himself on the Conomi Islands alongside his crew and racketeering the local population. He is also the man responsible for killing Bell-mère, Nami and Nojiko’s foster mother. Arlong then had Nami become his subordinate, taking advantage of her cartography skills to one day conquer all of the Blue Sea. He had the highest bounty in the East Blue before being defeated by Monkey D. Luffy. Due to his actions and role, he is the main antagonist of the Arlong Park Arc.
From there we can skip passed his appearance section and move right into his powers and abilities, though I will make mention to the obvious that they point out that Arlong is large and muscular.
They lead his powers and abilities section with a bit of an intro section here:
As the captain of the Arlong Pirates, Arlong had full authority over his crew. His power was remarked to be greater than Don Krieg, the strongest military force in the East Blue, with only Krieg’s military might and massive armada forcing the Marines to deem him the bigger threat.
Arlong was not intimidated by Luffy’s Devil Fruit powers and quickly took advantage of his weakness to the effects of the sea. With the Marines focusing their attention on the Grand Line and the incapacitation of all other major East Blue pirate bands by the Straw Hats, there would have been nothing to stop them from taking over East Blue if the Straw Hat Pirates had not intervened.
This part really leads with his power as a leader and his army’s power more than his own physical abilities, but we’re getting there, I promise.
They do go on to discuss his specific attacks, massive teeth and foot long, razor sharp nose, but we’re looking for the power and strength that they describe here:
As a fish-man, he is physically ten times stronger than a common human, and even more so underwater. However, he seems to possess amazing physical strength even for fish-man standards. He lifted a house with his bare hands in pursuit of Usopp, and his powerful shark-like jaws are capable of shattering metal, crushing stone, and ripping through flesh alike. He is incredibly resilient, which allowed him to withstand most of Luffy’s attacks. Although Luffy unleashed several of his techniques and forced Arlong back, he was mostly unfazed after each attempt.
He also has an incredible resistance to pain. During his fight with Luffy, he ripped off many sets of his rapidly re-growing teeth, and he rearranged his broken nose without a grimace. Arlong is also capable of entering a kind of berserk mode upon being angered. When this happens, his eyes take on an appearance similar to those of Sea Kings. While in this state, both his strength and his speed grow exponentially, making him far more dangerous than previously stated.
You read that right: ten times stronger than a common human.
Thankfully, we’re used to dealing with extremely powerful characters here at SHJ, definitely many that are far stronger than average humans.
One thing to note is the fact that it’s not only Arlong’s strength that is superhuman, but also his speed and his resistance to pain.
We don’t necessarily have a training mechanic to mimic that resistance, but we CAN increase our mass and shoot for a massive layer of muscle similar to Arlong.
That means the goals for our Arlong Inspired Workout are:
- Arlong’s Muscular and Toned Aesthetic
- Arlong’s Superhuman Strength and Speed
- Extra Mass to Replicate Arlong’s Resistance
If you couldn’t tell, this one is going to be more reminiscent of a powerlifting routine than anything else, but it will actually lean towards a powerbuilding style considering Arlong has a powerful, but also moderately aesthetic overall physique.
That said, if you’re a beginner you may want to start with our Beginner Behemoth Workout and work you way up to this one.
Any of our Beginner Workouts are great to start with, but that one is specifically weightlifting that can eventually lead you here.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Arlong Workout Routine
Training Volume:
4+ days per week
Explanation:
For this one we’re going to be utilizing a 4 day powerbuilding split (powerlifting + bodybuilding style) to create our Arlong strength and mass goals; while also tacking on some optional endurance and also a Fish-Man Circuit Test that you can use to put your work to the test weekly, biweekly or monthly as you’d like.
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.
Arlong Workout: Sample Schedule
Monday: Sawshark Quads, Hammies and Abs
Tuesday: Sawshark Chest, Triceps and Calves
Wednesday: Fish-Man Circuit Test
Thursday: Sawshark Back, Traps and Abs
Friday: Shoulders, Biceps and Calves
Saturday: Optional Additional Training with Resources (or Rugby Circuit Test)
Sunday: Rest Day
Arlong Workout: Sawshark Quads, Hammies and Abs
Warm Up:
10-30 Minute Incline Walk (Or Varied Cardio)
Main Lift:
Squats
Warm Up
2-3 Sets
Working Sets
3×12-15
Accessory Work:
Leg Press
3×30
Leg Extensions
4×50
Kettlebell Stiff Leg Deadlifts
3×12-15
Leg Curls
4×50
Ab Wheel Rollouts
3×10-20
Arlong Workout: Sawshark Chest, Triceps and Abs
Warm Up:
10-30 Minute Incline Walk (Or Varied Cardio)
Main Lift:
Bench Press
Warm Up
2-3 Sets
Working Sets
3×12-15
Accessory Work:
Incline Dumbbell Bench Press
3×30
Cable Flys
4×50
Lying Tricep Extension
3×30
Rope Tricep Pushdowns
4×30
Seated Calf Raises
3×50
Arlong Workout: Fish-Man 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!)
Fish-Man Circuit Test: Complete 2-4 Rounds for Time
50 Push Ups
40 Kettlebell Swings
30 Sit Ups
20 Deadlifts
10 Pull Ups
Arlong Workout: Sawshark Back, Traps and Abs
Warm Up:
10-30 Minute Incline Walk (Or Varied Cardio)
Main Lift:
Deadlifts
Warm Up
2-3 Sets
Working Sets
3×12-15
Accessory Work:
Leg Press
3×30
Leg Extensions
4×50
Kettlebell Stiff Leg Deadlifts
3×12-15
Leg Curls
4×50
Ab Wheel Rollouts
3×10-20
Arlong Workout: Sawshark Shoulders, Biceps and Calves
Warm Up:
10-30 Minute Incline Walk (Or Varied Cardio)
Main Lift:
Dumbbell Overhead Press
Warm Up
2-3 Sets
Working Sets
3×12-15
Accessory Work:
Curl to Press
3×10-15
Dumbbell Lateral Raises
3×30
Kettlebell Swings
4×30
Preacher Curls
4×30
Dumbbell Shrugs
3×20-30
Standing Calf Machine
3×30
Arlong 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
Arlong 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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