It’s pretty crazy it took this long for Ken Kitano to be bumped far enough up the list to get his slot, but the time has finally come.
And, before we get any further, I’m making it clear that we’re going to be using weights in order to unlock the Ken Kitano aesthetic and abilities.
That means if you want a bodyweight workout you’ll need to head back into the calisthenics workouts and go looking for a different one, because you’re not going to get it here.
We will definitely have calisthenics additions here, some core work and a great all around routine, but you need to be able to lift some weight for this one.
Ken Kitano Stats:
Real Name: Ken Kitano
Height: 5’7
Weight: 165 lbs.
Anime: Sun-Ken Rock
Powers: No
Ken Kitano is actually pretty short.
He comes in nearly a foot below what we’d consider a behemoth among our male anime 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.
Grab you Anime Calisthenics Workouts Booklet and Unleash Your Inner Superhuman!
Ken Kitano 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 Anime Workout Placement Quiz Now!
Ken Kitano 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 Ken Kitano I’ll be pulling right from his Wiki Fandom page, starting with what they tell us about here;
A high-school delinquent and the primary protagonist, who left Japan in pursuit of Yumin Yoshizawa. His strength and sense of justice earns him the loyalty of the people around him, which is what helps him achieve his goals throughout the plot.
From there they go on to discuss his appearance section, which we can kind of already tell without getting it written out for us, but I’m going to share it anyway just to be super obvious:
Ken is an above average Japanese man; he is taller than most, but he can still be towered by several others in the story. He has a very muscular body he takes care of, stretching and jogging every morning before starting his day. Taking pride in his physique and calloused knuckles from fighting.
And yes, that means we’re jogging every morning.
From there we can move right down into his strengths and abilities, which they give a ton of information for.
For that reason I will actually be breaking it up by sections, starting with this:
Ken’s strength is referenced as being a monstrous force. At the beginning of the series, he easily defeated several thugs while intoxicated.
His strength hits new levels whenever he comes across a powerful opponent. Despite his exhaustion, he was able to beat the casino lieutenants despite taking serious damage and having taken on dozens of weaker mobsters.
He can casually carry two 20 Kg (~45 pounds) lead infused baseball bats in each hand during his assault on the white dragons. Swinging it around and killing dozens of Yakuza members with ease.
Insane strength? Check. Incredible stamina? Check.
And there a lot more where that comes from:
Ken is not only a physical powerhouse, but he is also quick and agile. He is able to block bullets by using lead infused bats at point blank range.
Ken surpassed Kim Ban Phuong, a monstrous mercenary that was able to kill Yakuza as skilled as the White dragon clan almost instantaneously. Meaning he could move and/or react to attacks at speeds faster than a trained human eye can track. (Although this feat may have been for story telling purposes and not a specific speed foot.)
Ken is also insanely durable, having been pushed off cliffs and jumping from several stories on several occasions and rarely receiving damage. Even being pushed from the top floor of a sky scrapper didn’t kill him despite being fatigued from fighting Rain. Who was considered the Strongest Man in the world (Or at least in Asia at that time).
Insane speed? Check. Incredible durability? Check.
Next up we have the last bit that they share here:
At the end of the series, he was still very powerful. Able to take out tough hit man with one punch. His speed being described as if he was “teleporting” due to moving so fast.
Ken’s arguably most powerful ability is his aura of authority. While not given a name in the manga, Ken exudes a powerful aura that seems to attract respect and/or fear against almost anyone he comes across. Turning former foes into allies, and even scaring individuals that could take advantage of him being unaware to refuse to attack him, as seen in the last chapters.
His endurance and high pain tolerance easily surpass normal humans, as he was able to fight with broken ribs, arms, legs, and still fight with the same if not greater ferocity, then earlier in a fight.
Endurance and agility again? Got it.
It’s pretty clear what we’re dealing with here.
The goals of our Ken Kitano Inspired Workout are:
- Ken Kitano’s Shredded Muscular Aesthetic
- Ken Kitano’s Incredible Strength and Speed
- Ken Kitano’s Relentless Endurance and Durability
This one is going to have a little bit of everything.
We’ll have intensity, volume, weight training, calisthenics, core and more.
That means that this will likely not be immediately suitable for a beginner, but you can either scale it down or start with one of the Beginner Workouts we have – with the Beginner Behemoth Workout being that best option.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Ken Kitano Workout Routine
Training Volume:
3-5 days per week
Explanation:
For this one we’re going to be training with a PPL (Push, Pull, Legs) Split combined with a supersets for intensity, a Rock Circuit Test and some endurance training – though you can scale it down to just the three days and do great as well.
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.
Ken Kitano Workout: Sample Workout Schedule
Monday: Sun-Ken Push Day
Tuesday: Rock Circuit Test
Wednesday: Sun-Ken Pull Day
Thursday: Enhanced Endurance Work
Friday: Sun-Ken Leg Day
Saturday: Optional Bonus Resource Training
Sunday: Rest Day
Ken Kitano Workout: Sun-Ken Push Day
Warm Up:
15 Minute Walk/Jog
Workout:
Superset A:
A. Incline Bench Press
3×15
B. Incline Chest Flyes
3×15
Superset B:
A. Overhead Tricep Extensions
3×15
B. Close Grip Push Ups
3×15
Superset C:
A. Hammer Strength Bench Press
3×15
B. Chest Dips
3×15
Ken Kitano Workout: Rock 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!)
Rock Circuit Test: Complete 4 Rounds for Time
Run 400M
30 Kettlebell Swings
25 Push Ups
20 Hanging Leg Raises
15 Dips
10 Curl To Press
Ken Kitano Workout: Sun-Ken Pull Day
Warm Up:
15 Minute Walk/Jog
Workout:
Superset A:
A. Dumbbell Deadlifts
3×15
B. Hammer Strength Rows
3×15
Superset B:
A. Bent Over Barbell Rows
3×15
B. Barbell Shrugs
3×15
Superset C:
A. Dumbbell Curls w/ EZ Bar or Cable
3×15
B. Cable Rope Hammer Curls
3×15
Ken Kitano Workout: Enhanced Endurance Work
For your endurance or HIIT 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:
Ken Kitano Workout: Sun-Ken Leg Day
Warm Up:
15 Minute Walk/Jog
Workout:
Superset A:
A. Back Squats
3×15
B. Jump Squats
3×15
Superset B:
A. Leg Press
3×15
B. Calf Raise on Leg Press
3×15
Superset C:
A. Bulgarian Split Squats
3×15
B. Weighted Step Ups
3×15 each leg
Ken Kitano 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
GRAB THE UNOFFICIAL ABSOLUTE BEST ANIME CALISTHENICS WORKOUT BOOKLET!
Over a Dozen of The Top Anime Inspired Calisthenics/Bodyweight Workouts from The SHJ Databases based on Your Favorite Characters from A Wide Variety of Fandoms and Themes
(Unofficial Workouts Inspired by Characters)