We’ve had Suiryu on the site already among our One Punch Man Inspired Workouts Database, but now it’s time to bring him back for some calisthenics.
Our original Suiryu Inspired Workout revolved around weight training and Suiryu’s aesthetic, but this time we’ll still be aiming for that, and build around his abilities, strictly with bodyweight training.
You guys requested a similar pattern for Garou, so I wasn’t surprised when I noticed it was coming for Suiryu as well.
Just another tick in the plus column for our calisthenics workouts.
That said, I’ll just preemptively warn you that this one is going to be intense.
Suiryu Stats:
Real Name: Suiryu
Height: 6’3
Weight: N/A
Anime/Manga: One Punch Man
Powers: Yes
Suiryu is fairly tall compared to male anime characters but still comes in about 3 inches shorter than what we’d consider a behemoth among our Anime Workouts Database.
That said, it won’t be effecting our programming.
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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Suiryu 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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Suiryu 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 Suiryu we’ll be pulling right from his One Punch Man Wiki Fandom page, starting with a brief bio section:
Suiryu is a martial artist and user of the Void Fist. He was a top contender in the 22nd Super Fight and a five-time champion of the tournament.
I’m actually beginning to prefer the shorter bio sections being that it allows us to just expand on them with whatever is most useful to our programming, so this one is perfect.
When they move down into his appearance section here’s how they describe it for us:
Suiryu is a tall, handsome young man with a lean, muscular build. He has blue eyes, tan skin, and black hair tied in a ponytail reaching his lower back. He wears a navy blue Chinese-style martial art uniform with white linings, long sleeves, and star-shaped buttons. Under the uniform, he wears metal bands around his biceps.
Nothing we didn’t already know.
What we really want to know is about his Abilities and Powers, which they begin by breaking down here:
Suiryu is a martial arts prodigy. Despite having spent most of his time goofing off or not taking his lessons seriously, he still ultimately became one of the most revered martial artists in the world, considered a legend for winning four Super Fight tournaments in a row. He defeated two A-Class heroes with one kick each and reached the finals of the tournament with little effort. During his fight with Saitama, he was able to display strength and fighting abilities on par with S-Class heroes, able to make Saitama put a little effort into not being eliminated. Bakuzan stated that if he is able to kill Suiryu, that would make him the strongest. Suiryu considers “Wolfman” a worthy opponent, and wished to fight him, and indeed when fighting Garou in a virtual martial arts battle the two proved even with one another, although Garou was unable to unleash his full power due to a system overload. Garou was impressed enough with Suiryu that he wanted to find him after their virtual battle, although he quickly dismissed the idea. After the Super Fight tournament, Suiryu was able to fight and defeat four martial artists transformed into monsters of Tiger, if not Demon-level might.
This display of fighting power impressed even Gouketsu, the first champion of the Super Fight Tournament, who had become a Dragon-level Mysterious Being. At one point, Gouketsu offered Suiryu an executive position in the Monster Association if he chose to become a monster, implying that if he ate a monster cell, he could become an extremely powerful monster, further proving his great strength since the stronger the human the stronger the monster transformation will be. However, as a human, Suiryu is no match for the likes of Gouketsu and Saitama, who both can defeat him with ease.
From there they also go on to discuss his fighting style (Master of Mixed Martial Arts, of course), Void Fist, and keen perception.
But what we really want to know is more about his physical abilities, which are broken down here:
Immense Strength: Suiryu possesses superhuman strength far surpassing that of average heroes. During the Super Fight Tournament, he effortlessly defeated two A-Class heroes, Max and Sneck, with one kick each. He could split the fighting ring in half with a single hand chop and flip up half of it with one stomp. His overwhelming strength was enough to terrify most of the audience in the tournament, including the security. He was strong enough to hold back and kick Choze’s energy orb into the sky. Despite being in his weakened state, Suiryu could still blow off one of The Three Crows’ head with a single kick. With his last burst of strength, he managed to break a toe of the Dragon-level monster Bakuzan. Even when he is completely drained of energy, he had enough power to crack concrete when he smashed it with his fist. When flexing his muscles, Suiryu was able to shatter metal bars around his biceps, showing off his incredible muscle power.
Immense Speed and Reflexes: Suiryu possesses an extreme amount of speed and reflexes, being able to kick faster than normal humans can perceive. He also defeated Max, an A-Class hero, in an instant, with a single kick that the hero was unable to react, as well as being able to effortlessly dodge several strikes from and defeat another A-Class hero, Sneck, with another kick that the latter was also unable to react. After kicking Saitama into the air, Suiryu was able to quickly appear next to him, moving so fast as if he “vanished” from sight. His amazing speed was once again shown when engaging in combat with Choze, that the other martial artists, except Gouketsu, could not see their blinding movements at all.
Immense Stamina and Endurance: Suiryu possesses great stamina and endurance. Soon after his fight with Saitama, Suiryu was able to fight and defeat multiple martial artists who had become Mysterious Beings before engaging Gouketsu, a Dragon-level threat, while being injured. During his one-sided fight with Gouketsu where he took a savage beatdown from the latter, Suiryu could remain conscious while enduring a lot of pain from his injuries. His great endurance is yet again shown through the fact that he still managed to not pass out from being physically abused by Bakuzan, who had turned into a Dragon-level monster, despite sustaining heavy injuries from Gouketsu prior.
It’s pretty clear what we’re working around here.
The goals for our Suiryu Inspired Workout are:
- Suiryu’s Shredded Muscular Aesthetic
- Suiryu’s Immense Strength and Speed
- Suiryu’s Immense Stamina and Endurance
To make sure we’re going to be able to focus on how shredded he is while also building his strength and speed AND immense stamina and endurance, we’ll be really increasing the intensity AND volume.
So be ready for a super intense routine.
If you’re a beginner you’re going to want to start with The Beginner Ninja Workout or even The Beginner Speedster Workout instead.
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Suiryu Workout Routine
Training Volume:
4-5 days per week
Explanation:
For this one we’re going to be using one of my favorite four day high intensity splits that I like customizing and playing around with anytime we have a super powerful, lean/shredded, agile character to work around – which makes it perfect for Suiryu. We’ll be using our base four day split and then I also programmed you a custom Martial Artist Core Circuit Test to throw in weekly, biweekly or monthly as you’d like.
Jump Rope Scaling Guide:
Scale Jump Rope Skips to Jumping Jacks or Toe Taps onto a DB or KB or Stair. Also scale from 100 to 30-50 reps as needed.
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Suiryu Calisthenics Workout: Sample Workout Schedule
Monday: Void Fist Calisthenics A
Tuesday: Void Fist Calisthenics B
Wednesday: Martial Artist Circuit Test
Thursday: Void Fist One Calisthenics C
Friday: Void Fist One Calisthenics D
Saturday: Active Rest Day
Sunday: Rest Day
Suiryu Calisthenics Workout: Void Fist Calisthenics Alpha
Complete 3-5 Rounds:
(Beginner = 3, Intermediate = 4, Advanced = 5)
**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**
Boxer Skips x 100
Hollow Hold x 30
Boxer Skips x 100
Push Ups x 25
Boxer Skips x 100
Sit Ups x 20
Boxer Skips x 100
Glute Bridges x 15
Boxer Skips x 100
Dips x 12
Boxer Skips x 100
Chin Ups x 8-10
Rest 1-5 Minutes as Needed
Suiryu Calisthenics Workout: Void Fist Calisthenics Bravo
Complete 3-5 Rounds:
(Beginner = 3, Intermediate = 4, Advanced = 5)
**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**
Alternating Foot Skips x 100
Air Squats x 30
Alternating Foot Skips x 100
Decline Push Ups x 25
Alternating Foot Skips x 100
Lying Leg Raises x 20
Alternating Foot Skips x 100
L-Sit Hold x 15 seconds
Alternating Foot Skips x 100
Plank to Push Ups x 12
Alternating Foot Skips x 100
Pull Ups x 8-10
Rest 1-5 Minutes as Needed
Suiryu Calisthenics Workout: Martial Artist Core 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!)
Swordsman Core Circuit Test: Complete 4 Rounds for Time
30 V-Ups
60 Bicycle Crunches
30 Weighted Sit Ups
60 Flutter Kicks
30 Toe Touches
60 Mountain Climbers
1/4 Mile Run
Suiryu Calisthenics Workout: Void Fist Calisthenics Charlie
Complete 3-5 Rounds:
(Beginner = 3, Intermediate = 4, Advanced = 5)
**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**
Boxer Skips x 100
Superman Hold x 30
Boxer Skips x 100
Incline Push Ups x 25
Boxer Skips x 100
V-Ups x 20
Boxer Skips x 100
Bulgarian Split Squats x 15 each leg
Boxer Skips x 100
Tricep Extensions x 12
Boxer Skips x 100
Wide Pull Ups x 8-10
Rest 1-5 Minutes as Needed
Suiryu Calisthenics Workout: Void Fist Calisthenics Delta
Complete 3-5 Rounds:
(Beginner = 3, Intermediate = 4, Advanced = 5)
**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**
Jump Rope Skips x 100
Wide to Close Push Ups x 30
Double Unders x 30
3 Point Squats x 20-30
Jump Rope Skips x 100
Russian Twists x 20
Double Unders x 30
Plank Hold x 60 seconds
Jump Rope Skips x 100
Half Burpees x 10
Double Unders x 30
Bodyweight Rows x 8-10
Rest 1-5 Minutes as Needed
Suiryu Calisthenics 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
Suiryu Calisthenics 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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