Koichi Haimawari Workout: My Hero Academia Vigilantes Main Character!

It’s about time Koichi Haimawari makes his way into the My Hero Academia Inspired Workouts!

He’s the first (as he should be) character from My Hero Academia Vigilantes, and we’ve been needing another MHA character to hit the site.

And I’m sure there will be more Vigilantes to follow!

If it’s not immediately obvious: Koichi will be added to our Calisthenics Workouts, so get ready bodyweight members of The SHJ Army!

And if you’re looking to train with weights, there are PLENTY of muscular characters inside the MHA Database.

Koichi Haimawari Stats:

Real Name: Koichi Haimawari

Height: 5’7 3/4

Weight: N/A

Anime/Manga: My Hero Academia Vigilantes

Powers: No

Koichi is short, but still fairly average compared to other male anime character we’ve seen.

That said, he’s almost a foot under what we’d consider a behemoth within 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.

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Koichi Haimawari Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk may get something specifically different)**

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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Koichi Haimawari 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 Koichi I’ll be pulling right from his Wiki Fandom, starting with his bio section here:

Koichi Haimawari , formerly known as The Crawler, and previously Nice Guy, is a former vigilante and the main protagonist of My Hero Academia: Vigilantes. After the Naruhata Lockdown, he becomes Captain Celebrity’s sidekick, The Skycrawler.

For his appearance section they break down some of his outfits and make mention to the fact that he’s slim and slender.

Not much there for us to know that we don’t already.

So we’ll move right into his abilities section.

Here’s how they break it down:

Overall Abilities: Koichi’s skills are well suited to his role as a vigilante, with him boasting a versatile Quirk that affords him multiple ways of approaching a situation. Not being proficient as a hand-to-hand fighter, he primarily relies on his Quirk when confronting villains. At the most basic level, Koichi has such proficiency with his Quirk that he is able to jettison off at high speeds from a stand still and stop on a dime or make hair-pin turns at a moments notice. His speed is so great that it allows him keep up with the likes of the Pro Hero Ingenium and the villain Number 6, while also boasting superior maneuverability to either of them that even allows him to dodge attacks from the No. 2 Pro Hero Endeavor. Along with his speed, Koichi’s Slide and Glide Quirk has a number of other uses, such as mid-air jumps, wall clinging, force fields, and repulsive force blasts.

Koichi has shown to be highly adept when it comes to making use of his Quirk’s other abilities, owing largely to his constant vigilante activities spanning at least three years. His repulsive force blasts, dubbed the “Shooty-Go-Blam”, can be fired pretty much automatically while also packing the power of an ordinary punch. By putting more focus into the core he can turn them into piercing projectiles which he can fire with pin-point accuracy, being able to shoot something as small as a bee even when moving at high speeds. He is also able to gauge the amount of power needed on the fly thanks to a self-devised system, though this inhibits its effectiveness when used on humanoid opponents.

In terms of martial prowess, he has been shown to have at least some means of physical combat in the form of leg sweeps, though these techniques have shown varying degrees of effectiveness, and while he has received some combat training, it is nothing he regularly employs. While he does rely heavily on his Quirk, he has shown that he can at least get by without it, such as when he proved his resourcefulness by evading Eraser Head’s Erasure through his intimate knowledge of the Naruhata area as well as the usage of a grappling hook. He has been shown to have good senses, as he is able to read his opponents moves and dodge even when up close, though he can still slip up and be caught off guard at times.

They also make mention to his enhanced subconscious reflexes.

It’s pretty clear what we’re working around here.

And we can move into his Quirk here:

Slide and Glide: Koichi’s Quirk allows him to slide over plain surfaces by emitting a repelling force from his hands and feet, allowing him to glide off of said surfaces. He can move in any direction, including backwards. Koichi has even displayed the ability to slide up vertical surfaces. His Quirk requires him to use at least three limbs. His repulsion can be executed from any part of his body, including his back.

Enhanced Speed: Slide and Glide grants Koichi enhanced speed, allowing him initially to move as fast as a bike. He is able to go faster but, due to lack of training, with the risk of losing control and hurting himself for not knowing how to stop. Training his Quirk eventually lets him go fast enough to easily overtake a wildly speeding bus. After some more intensive training, he enhanced his Quirk enough to be capable of reacting to Number 6’s speed while using Overclock.

Maneuverability: After being given advice from Tensei Ida, Koichi gained very high maneuverability by learning to use an opposing acceleration as a brake. He now possesses the ability to move and perform tight turns at high speeds as well as brake.

Which solidifies what we’re going to be working around as well.

Here are the goals for our Koichi Inspired Workout:

• Koichi’s Slim and Toned Aesthetic
• Koichi’s Enhanced Speed
• Koichi’s Maneuverability

For this one it will be fairly beginner level, but could be a bit above for some, so you can also start with The Beginner Ninja Workout or even The Beginner Speedster Workout to work your way up to this one.

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Koichi Haimawari Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to be training with a semi-simple calisthenics program 3 days per week and then we’ll have one day devoted to endurance work and a final day devoted to a Slide and Glide Circuit Test which you can do weekly, biweekly or monthly.

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Koichi Workout: Sample Workout Schedule

Monday: The Crawler Calisthenics A

Tuesday: Slide and Glide Circuit Test

Wednesday: The Crawler Calisthenics B

Thursday: Hero Endurance Work

Friday: The Crawler Calisthenics C

Saturday: Active Rest (Or Optional Bonus Resources)

Sunday: Rest Day

Koichi Workout: Katana Hero Calisthenics A

Warm Up: 

25 Jumping Jacks

25 Mountain Climbers

25 High Knees

Workout: 

Air Squats

3×25

Sit Ups

3×20

Push Ups

3×15

Lunges

3×10 each leg

Bodyweight Rows

3×8-10

Optional Cardio: 

Complete 15-30 Minutes of Varied Cardio

Treadmill, Bike, Row, Walk, Swim, StairMaster, Elliptical, etc.

Koichi Workout Routine: Slide and Glide 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!)

Slide and Glide Circuit Test: Complete 5 Rounds for Time

20 Jumping Jacks

15 Jump Squats

10 Pause Push Ups

Koichi Workout: Katana Hero Calisthenics B

Warm Up: 

25 Jumping Jacks

25 Mountain Climbers

25 High Knees

Workout: 

Glute Bridges

3×25

Lying Leg Raises

3×20

Push Ups

3×15

Skater Lunges

3×10 each leg

Plank to Push Ups

3×8-10

Optional Cardio: 

Complete 15-30 Minutes of Varied Cardio

Treadmill, Bike, Row, Walk, Swim, StairMaster, Elliptical, etc.

Koichi Workout: Hero 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

Koichi Workout: Katana Hero Calisthenics C

Warm Up: 

25 Jumping Jacks

25 Mountain Climbers

25 High Knees

Workout: 

Bulgarian Split Squats

3×30 total

Bicycle Crunches

3×20

Push Ups

3×15

Donkey Kicks

3×10 each leg

Assisted Chin Ups

3×8-10

Optional Cardio: 

Complete 15-30 Minutes of Varied Cardio

Treadmill, Bike, Row, Walk, Swim, StairMaster, Elliptical, etc.

Koichi 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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