Daken Workout: Train like The Son of Wolverine!

Last updated on February 2nd, 2024 at 08:01 pm

I have been making it a point to bring in some characters to our Marvel Inspired Workouts the last few weeks and you guys have been really enjoying it, so I’m keeping it going.

I will be using Marvel SNAP as a reference (which I play a lot of), because it makes some of these characters more familiar to you guys – and that much more fun to have here.

This time we’ll be training to become the son of Wolverine: Daken.

He’ll be coming into our Superhero Workouts, but will not be a bodyweight workout, so if you’re here for calisthenics you’ll want to head back into the databases and choose someone else – because we’re going to be lifting heavy!

Daken Stats:

Real Name: Akihiro

Height: 5’9

Weight: 167 lbs.

Comics: Marvel Comics

Powers: Yes

Daken is much taller than his father, but still below average height compared to other male superheroes.

That said, he’s over half a foot shorter than what we’d consider a behemoth among our superheroes and 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.

Want The Unofficial Marvel Workout Booklet?
Grab The Unofficial Marvel Workout Booklet and Unleash Your Inner Superhero!

Daken 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.

Need Help Choosing The Best Marvel Inspired Workout?
Take The Marvel Workout Placement Quiz Now!

Daken 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 Daken we’ll be pulling right from his Wiki Fandom page starting with a background section (considering they don’t have a brief bio section):

Akihiro was the son of Wolverine and his Japanese wife, Itsu. In 1946, Itsu, while in the last stages of her pregnancy, was murdered by the Winter Soldier in an attempt to draw Wolverine out and return him to the custody of Madripoor. After Itsu’s death, Romulus took the baby, cutting him from his mother’s womb and leaving her body behind. The baby survived the incident, possibly due to his mutant healing factor, which he inherited from his father.

Romulus left the baby on the doorstep of Akihira and Natsumi, a wealthy, young and traditional Japanese couple. They took the child’s arrival as an answer to their prayers and raised him as their own. Though he was named Akihiro by his father, the servants and other families of his town secretly referred to the boy as Daken, a slur on his obvious mixed heritage. As Akihiro grew up, he was often teased by the other children of the town. This harsh treatment and his adoptive mother’s indifference toward him caused Akihiro to develop a very cold persona to all except his adoptive father.

We can skip right past his appearance section considering it’s quite obvious what we’re working around there, and move right into his abilities.

We’ll start with some of his more random abilities and then work our way into his mutant abilities:

Superhumanly Acute Senses: Daken possesses superhumanly acute senses that are comparable or superior to those of many animals. He can see with greater clarity and greater distances than any ordinary human. His vision extends into the ultraviolet and infrared areas of the electromagnetic spectrum, allowing him to see in near-total darkness and retain the same level of clarity. Daken’s sense of taste is sensitive to the point that he can taste the exact ingredients of any food he is eating. His sense of touch allows him to feel minute temperature and pressure changes in the atmosphere around him as well as pick up even the slightest vibrations enabling him to sense his entire surroundings constantly and flawlessly. Daken’s hearing is similarly enhanced, enabling him to hear with amazing clarity, across distance, and even frequencies outside normal human range. Daken’s sense of smell can recognize people and objects by scent, even if they are well hidden. He can track a target by scent, even if it has been greatly eroded by time and weather factors, with an extraordinary degree of success. Daken can also use his keen sense of smell to detect lies and a person’s feelings due to chemical changes in their scent.

Insulated Weather Adaptation: Body is highly resistant to certain elemental extremes, particularly cold.

Retractable Bone Claws: Daken possesses three retractable claws housed beneath the skin and muscle of his forearms, two claws which emerge from between the skin of his first and third knuckles and one from his inner wrist. These claws are much harder and denser than normal human bone and their natural shape provides them with a razor-sharp edge capable of easily slicing through flesh and bone, and they have been shown to be able to penetrate metals as durable as Iron Man’s armor.

Pheromone Control: In addition to the powers he shares with his father and sisters, Daken also possesses empathic pherokinetic abilities as well as an ability to mask his own scent to such a degree that even Wolverine’s senses are unable to track him. He can use his pheromones to manipulate the emotional state and sensory perceptions of other beings and has been known to use this power to instill intense fear, happiness, depression, fascination, and a false sense of security. The latter allows him to seemingly appear out of nowhere at times, enabling him to inflict damage before an opponent realizes he’s there. Such tactics give opponents the belief that he can either teleport or move at superhuman speeds, though he stated during his fight with Deadpool that he doesn’t possess either of those powers. He also uses this ability against Spider-Man, telling him that his abilities allow him to distort or hinder an enemy’s depth perception and visual acuity, causing them to fight sluggishly.

These won’t necessarily be that helpful to us, but the rest of our abilities will definitely be.

Here’s how they break it all down:

Mutant Physiology: Akihiro is a second generation mutant and possesses powers similar to those of his father, Logan. Daken’s accelerated cellular regeneration augments his natural strength, speed, agility, endurance, and reflexes.

Regenerative Healing Factor: Daken has an accelerated healing factor that allows him to rapidly regenerate any damaged, missing or destroyed bodily tissues, cells, limbs and organs. Daken has also healed from injuries sustained as a result of being severely beaten by the Thing within a matter of minutes. However, Daken’s mental state can influence the rate personal recovery. His healing factor has sometimes been hampered by underlying guilt and other self-impeding psychological blocks, thus weakening his ability to regenerate damage.

Peak Human Strength: Due to his resistance to physical damage and ability to push himself to the limit without risk of permanent injury, Daken’s strength is extended to the peak of human potential, which makes him stronger than typical humans.

Enhanced Stamina: As is the case with his father, Daken’s mutant healing factor grants him high immunity against lactic acid and other fatigue toxins generated by his muscles during physical activity, resulting in exceptional endurance. His lung capacity is at peak human level enabling him to hold breath for 6 minutes under water. As with most of his other powers, the full limits of his physical stamina isn’t known. He can, however, exert himself for at least 24 hours before the buildup of fatigue toxins in his blood begins to impair him.

Enhanced Agility: Daken’s agility, balance, flexibility, and dexterity are comparable to those of the finest human athlete, and then further enhanced by his resistance to muscle strain or injury and ability to push himself without fear of permanent damage.

Immortality: Due to her healing factor, Daken is virtually immortal.

We won’t be learning how to heal or become immortal, but we will be working around the rest.

The goals of our Daken Inspired Workout are going to be:

• Daken’s Muscular and Toned Aesthetic
• Daken’s Strength and Agility
• Daken’s Stamina and Mobility

They mention that Daken is stronger than typical humans, but he isn’t technically so overpowered that he overpowers any and all human capabilities like what we’ve seen from other superheroes on the site.

That said, we’ll be training around a bit of an intermediate workout, so if it seems a bit too advanced you can also start with our Beginner Behemoth Workout or one of our other Beginner Workouts.

Ready to Transform?!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.

Daken Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’ll be training 3-5 days per week, with a PPL (Push Pull Leg) Split for strength, a Akihiro Circuit Test you can complete weekly, biweekly or monthly as you’d like – with a final day that can (and should) be devoted to an endurance day.

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.

Daken Workout: Sample Workout Schedule

Monday: Mutant Push Day

Tuesday: Akihiro Circuit Test

Wednesday: Mutant Pull Day

Thursday: Superhuman Endurance Work

Friday: Mutant Leg Day

Saturday: Rest Day

Sunday: Rest Day

Daken Workout: Mutant Push Day

Warm Up:

400m jog

Workout:

Bench Press

4×10

Seated Overhead Press

4×10

Tricep Cable Pushdowns

4×10

Kettlebell Swings

3×10

Incline Chest Flyes

3×10

Dips

3×10

Daken Workout: Akihiro 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!)

Akihiro Circuit Test: Complete 3 Rounds for Time

20 Dumbbell Clean and Press

15 Dumbbells

10 Half Burpees

5 Double Unders

Daken Workout: Mutant Pull Day

Warm Up:

400m jog

Workout:

Deadlifts

4×10

Preacher Curls

4×10

Seated Close Grip Cable Rows

3×10

Wide Grip Lateral Pulldowns

3×10

Wide Grip Pull Ups

3×10

Bent Over Rows

3×10

Daken Workout: Superhuman 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

Daken Workout: Mutant Leg Day

Warm Up:

400m jog

Workout:

Back Squat

4×10

Leg Press

4×10

Hamstring Curls

3×10

Barbell Lunges

3×10 each leg

Bulgarian Split Squats

3×10 each leg

Quad Extensions

3×10

Daken 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

Looking to step it up a notch and unleash your inner Superhuman?
Join The Ultimate Fitness X Fandom Membership.