Crocodile Workout: Train like The Desert King!

Last updated on September 27th, 2023 at 09:22 am

Our One Piece Workouts Database has quickly become our largest mini database on the site, and we’re not even close to being done.

We added a few new variations of characters we’ve already had in the database (this time coming in with whatever they didn’t already have in terms of weightlifting or calisthenics versions of their training), and now we’re bringing in The Desert King.

This one is going to be build around weight training, so if you are looking for a bodyweight workout you’ll want to jump into the calisthenics workouts and choose from there (or sort one of the anime mini databases by calisthenics workouts), because for this one we’re shooting for muscle mass and strength.

We won’t be doing anything too crazy, so don’t run away if you’re a beginner, but be ready to train with a bit of volume.

Crocodile Stats:

Real Name: Crocodile

Height: 8’4

Weight: N/A

Anime: One Piece

Powers: Yes

Crocodile joins our behemoths inside the Anime Workouts Database, coming in absolutely gigantic at over eight feet tall.

He doesn’t have as much mass as some of the other behemoths, but at that frame, even the amount of mass he does have is a ton.

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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Crocodile 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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Crocodile 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 Crocodile I’ll be pulling right from his Wiki Fandom page, starting with what they tell us here:

“Desert King” Sir Crocodile is the former president of the mysterious crime syndicate Baroque Works, formerly operating under the codename “Mr. 0”, with Nico Robin, formerly known as “Miss All Sunday”, operating as his Vice-President and partner. He is the main antagonist of the Arabasta Arc and the Arabasta Saga overall, and a supporting character in the Impel Down Arc and the Marineford Arc.

He is one of the longest running and most noteworthy primary adversaries of the series, as he was the first enemy to hand Luffy a complete and utter defeat. He was originally introduced as one of the Seven Warlords of the Sea, but he was later stripped of his title after a failed attempt to take control of Arabasta Kingdom and was imprisoned the legendary prison Impel Down; being placed in Level 6.

Crocodile was freed by Luffy from Impel Down in exchange for aiding in the rescue of his brother and went to Marineford to participate in the Summit War on the side of Luffy and the Whitebeard Pirates. After the war, he and his subordinate Daz Bonez decided to head out to the New World, where Crocodile would establish the Cross Guild alongside his former Warlord colleague Dracule Mihawk, with another former Warlord and current member of the Four Emperors, Buggy, acting as the organization’s figurehead.

When we move down into his appearance section we learn everything we already know, but something we need to focus in on is one bit they mention about Crocodile being a “tall man with wide chest, broad shoulders, muscular arms and legs, and a thick neck.”

The rest of the section would likely be more important for cosplay than it will be for our workout, but there is more to discuss before we get into it.

When we move down into his powers and abilities section we begin to learn a bit more about him, but I want to start by discussing his powers as a warlord:

As a former Warlord of the Sea, Crocodile is powerful enough to be recognized by the World Government. He was the Warlord with the second lowest bounty at the time 81,000,000, with Hancock having the lowest, although he held the title for so long that such a low bounty would now be outdated. Currently, he now has the fifth highest after the former Warlords, Blackbeard, Mihawk, Buggy, and Law, with a bounty of 1,965,000,000, Indeed, when Crocodile was stripped of his Warlord status and transferred to Impel Down, he was placed in Level 6, where the world’s absolute worst criminals are kept.

He defeated Luffy no less than twice before his eventual defeat. In fact, if not for his good luck and the help he received from several people, Luffy would have been killed in all three battles: he was impaled (and then rescued by Nico Robin), dehydrated (and then revived by his own Water Water Pistol), and poisoned (and then received the antidote from Robin). Moreover, if Luffy’s blood had not served as a way to nullify Crocodile’s Logia-Type defense, and if Robin had not supplied Luffy with the antidote to his hook’s poison, the third battle would have effectively favored Crocodile as well.

They also go on to give an extremely long section about his intelligence, which is a huge part of his strengths – and what make him such a cunning advisory.

From there, though, we can move onto his actual physical abilities:

In addition to his powers being of the Logia-type, allowing him to turn into sand to avoid injuries, Crocodile has an enormous amount of physical stamina, durability, pain tolerance, resilience and endurance, coupled with remarkable speed and reflexes. He was able to take a heavy flurry of blows from Luffy in his third battle as he countered with his own attacks, and he took a Brilliant Punk from Jozu infused with Busoshoku Haki and was able to get up quickly, showing only superficial injuries. He is also one of the few people known to tolerate getting “baptized” in boiling water in Impel Down without flinching, which is considered an impressive feat. He could effortlessly withstand the extreme temperatures of Levels 3 (where the heat is sufficient to roast a bird alive), 4 (which is several times hotter than Level 3) and 5 (a room operating at sub-zero temperatures) of Impel Down.

Crocodile also possesses great physical strength, first demonstrated when he carried off the dead bodies of an entire pirate crew (namely Puppu’s) after dehydrating them with his Devil Fruit powers. He was able to block a Doflamingo kick, without too many complications (his shock created a wave strong enough to push away the nearby marines). He even managed to intercept and parry Mihawk’s two-handed slash with just his hook.

So part of our training is going to be physical stamina, but the main part is going to be his physique and incredible strength.

Which means if we take a look deeper the goals of our Crocodile Inspired Workout are:

• Crocodile’s Massive Muscular Aesthetic
• Crocodile’s Great Physical Strength
• Crocodile’s Enormous Stamina

This one is going to be pretty fun to build considering we normally don’t have to combine those two things.

That means we’ll be able to use endurance training to not only stay lean and toned, but also work hard to get strong and muscular.

If this one seems a bit too much volume for you, you can also start with one of our Beginner Workouts, with the Beginner Behemoth Workout being the best option to level up to this one, or you can even scale this one down a bit.

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Crocodile Workout Routine

Training Volume:

5+ days a week

Explanation:

For this one we’re going to be using a 5 Day Bro Split mixed with endurance work. You’ll have your compound lifts each day that we build each body part day around, as well as a full day devoted to arms.

Want To Upgrade This Workout?

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Crocodile Workout: Sample Workout Schedule

Monday: Bench and Chest Day

Tuesday: Squat and Leg Day

Wednesday: Bicep and Tricep Day

Thursday: OHP and Shoulder Day

Friday: Deadlift and Back Day

Saturday: Endurance Work Resources

Sunday: Rest Day

Crocodile Workout: Bench and Chest Day

Warm Up Endurance Work:

30-60 Minutes of Varied Cardio

Choose between one form of cardio for 30-60 minutes or switch it up as you’d like (15, 15, 15, etc.)

Elliptical, Row, Bike, Run/Jog, Incline Walk, Stair Master and more

Compound Lift:

Incline Dumbbell Bench Press

4×15, 12, 10, 8

Accessory Work:

Peck Deck

3×15, 12, 10

Dips (or Weighted)

3×15, 12, 10

Hammer Strength Press

3×15, 12, 10

Superset Finisher:

A. Bench Press

3×10-15

B. Push Ups

3×20-30

Crocodile Workout: Squat and Leg Day

Warm Up Endurance Work:

30-60 Minutes of Varied Cardio

Choose between one form of cardio for 30-60 minutes or switch it up as you’d like (15, 15, 15, etc.)

Elliptical, Row, Bike, Run/Jog, Incline Walk, Stair Master and more

Compound Lift:

Back Squats

4×15, 12, 10, 8

Accessory Work:

Leg Press

3×15, 12, 10

Calf Raises (Can be on Leg Press)

3×15, 12, 10

Hamstring Curls

3×15, 12, 10

Superset Finisher:

A. Lunges

3×10-15 (total)

B. Lying Leg Raises

3×20-30

Crocodile Workout: Biceps and Triceps Day

Warm Up Endurance Work:

30-60 Minutes of Varied Cardio

Choose between one form of cardio for 30-60 minutes or switch it up as you’d like (15, 15, 15, etc.)

Elliptical, Row, Bike, Run/Jog, Incline Walk, Stair Master and more

Compound Lifts:

Preacher Curls

4×15, 12, 10, 8

Seated Overhead Tricep Extensions

4×15, 12, 10, 8

Accessory Work:

Alternating Bicep Curls

3×15, 12, 10 each arm

Cable Tricep Pushdowns

3×15, 12, 10

Hammer Curls (Can be cables)

3×15, 12, 10

Cable Kickbacks (Can be dumbbells)

3×15, 12, 10 each arm

Crocodile Workout: OHP and Shoulder Day

Warm Up Endurance Work:

30-60 Minutes of Varied Cardio

Choose between one form of cardio for 30-60 minutes or switch it up as you’d like (15, 15, 15, etc.)

Elliptical, Row, Bike, Run/Jog, Incline Walk, Stair Master and more

Compound Lift:

Overhead Press

4×15, 12, 10, 8

Accessory Work:

Dumbbell Shrugs

3×15, 12, 10

DB Shoulder Front Raises

3×15, 12, 10

Upright Rows

3×15, 12, 10

Superset Finisher:

A. Curl To Press

3×10

B. DB Kettlebell Swings

3×10-20

Crocodile Workout: Deadlift and Back Day

Warm Up Endurance Work:

30-60 Minutes of Varied Cardio

Choose between one form of cardio for 30-60 minutes or switch it up as you’d like (15, 15, 15, etc.)

Elliptical, Row, Bike, Run/Jog, Incline Walk, Stair Master and more

Compound Lift:

Deadlift

4×15, 12, 10, 8

Accessory Work:

Cable Rows

3×15, 12, 10

Wide Grip Pulldowns

3×15, 12, 10

Pull Ups

3×8-15

Superset Finisher:

A. Reverse Flys

3×10-15

B. Wide to Close Push Ups

3×20-30

Crocodile 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

Crocodile 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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