We already had our Kwon Tae-young Workout hit the site, and now it’s time for Jiu Ji-tae!
And although Jiu Ji-Tae is absolutely SHREDDED with a muscular aesthetic, you guys made it very clear you’d prefer this one built around bodyweight training.
So he will also be heading into our Calisthenics Workouts.
But, be prepared for A LOT of volume, and high intensity, because this one won’t be easy.
Jiu ji-tae Stats:
Real Name: Jiu ji-tae
Height: 6’3
Weight: 173 lbs.
Anime: Fight Class 3
Powers: No
Jiu Ji-tae is actually pretty dang tall.
He comes in only 3 inches below what we’d consider a behemoth among our Anime Workouts Database.
Vegeta were tied Wolverine for 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!
Jiu ji-tae Diet ad 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.
Take The Anime Workout Placement Quiz Now!
Jiu ji-tae 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 Jiu Ji-tae I’ll be pulling right from his Wiki Fandom page starting with his bio section here:
Jiu Ji-tae is a freshman student at Nam-il High and a member of the school’s Fight Classes. He is the protagonist of Fight Class 3.
This tells us virtually nothing, but don’t worry, we have a lot more to cover.
Here’s what they tell us about his appearance section:
Jiu Ji-tae is of an above-average build and has medium length brown hair, which he lets hang loose down his forehead. Prior to meeting Maria Dacascos, he used to wear glasses, but after having them broken, he replaced them with contact lenses. He has a scar on his forehead, usually covered by his hair; he received this scar at the hands of Jiu Dae-Gak. He gains a scar across his nose from a fight with Choi Young-joon, After his fight he wakes up in the hospital and, after an argument with Lee Ji-eun, cuts himself and gains many scars across his torso, shoulders and down to his thighs, He later claws his own face when he is in the corpse pit and gives himself scars that run down from his eyes to his jawline, He gains a scar across the left side of his face, starting from the corner of his mouth and running up to his ear.
This is going to be a big part of our workout, but there’s a lot more.
From there we’ll move down into his ability section.
They break that down for us like this:
Ji-Tae begins the series completely devoid of any skill or fighting experience, especially in comparison to members of Nam-il High’s fight classes. However, he does have several advantages inherited from Jiu Dae-Gak that he uses to compensate. While he is not as physically fit as the average member of the fight classes, his ability to dodge using his kinetic vision and his double-jointedness that allows him to slip out of submissions are traits that impressed even Maria immediately upon seeing them in action.
Ji-Tae’s strongest asset, however, is his “devil’s gift”, also inherited from Dae-Gak. This is an extremely strong aptitude for picking up new techniques quickly after minimal instruction or even only seeing them performed. Jiu-Tae was able to learn the difficult flying armbar technique after only two days, learn the heel-hook after only seeing an internet video of it being performed, and immediately achieve near-perfect form on a punch after only a basic word of advice from Shim Ha-Min. Later on Ji-Tae was able to perfectly replicate Tae-Young’s vertical fist strike to the body.
Which makes it pretty clear what we’re working around here.
The goals for our Jiu Ji-Tae Inspired Workout are going to be:
- Jiu Ji-Tae’s Massive Shredded Aesthetic
- Jiu Ji-Tae’s Incredible Strength & Speed
- Jiu Ji-Tae’s Immense Mobility and Endurance
As I mentioned above: this one is not going to be built for beginners.
If you’re a beginner, then you’re definitely going to want to start with one of our Beginner Workouts before you make your way into this one.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Jiu ji-tae Workout Routine
Training Volume:
3-5 days per week
For this one we’re going to be training minimum 3 days per week, but I also recommend tacking on two extra days of training. One day will be fighter endurance training and the other can either be the Nam-il High Circuit Test OR one of our other circuit tests, Benchmark Workouts or alternative endurance circuits and training.
Want To Upgrade This Workout?
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Jiu Ji-Tae Workout: Sample Workout Schedule
Monday: Fight Class Intensity Calisthenics A
Tuesday: Nam-il High Circuit Test
Wednesday: Fight Class Intensity Calisthenics B
Thursday: Fighter Endurance Work
Friday: Fight Class Intensity Calisthenics C
Saturday: Rest Day
Sunday: Active Rest Day
Jiu Ji-Tae Workout: Fight Class Intensity Calisthenics A
Warm Up:
5-15 Minute Walk/Jog
Workout:
Tri-Set One:
A. Push Ups
3×20
B. Jumping Lunges
3×20
C. Superman Hold
3×30 Seconds
Tri-Set Two:
A. Plank to Push Ups
3×15
B. Hanging Knee Raises
3×15
C. Half Burpees
3×10
Tri-Set Three:
A. Pull Ups
3×10
B. Toes to Bar
3×20
C. Alternating Pistol Squats
3×10
Jiu Ji-Tae Workout: Nam-il High 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!)
Nam-il High Circuit Test: Complete For Time
Complete 4 Rounds:
Run 400M
40 Push Ups
35 Second Hollow Hold
30 Glute Bridges
25 Double Unders
20 Sit Ups
15 Dips
10 Pull Ups
Jiu Ji-Tae Workout: Fight Class Intensity Calisthenics B
Warm Up:
5-15 Minute Walk/Jog
Workout:
Tri-Set One:
A. Wide to Close Push Ups
3×20
B. Wide to Close Air Squats
3×20
C. L-Sit Hold
3×30 Seconds
Tri-Set Two:
A. Dips
3×12
B. Reverse Crunches
3×20
C. Inch Worms
3×10
Tri-Set Three:
A. Wide Grip Pull Ups
3×10
B. Wall Climbs
3×20
C. Plank Hold
3xFailure
Jiu Ji-Tae Workout: Fighter 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
Jiu Ji-Tae Workout: Fight Class Intensity Calisthenics C
Warm Up:
5-15 Minute Walk/Jog
Workout:
Tri-Set One:
A. Decline Push Ups
3×20
B. Box Jumps
3×10
C. Hollow Hold
3×30 Seconds
Tri-Set Two:
A. Tricep Extensions
3×15
B. Bicycle Crunches
3×30
C. Flutter Kicks
3×50
Tri-Set Three:
A. Chin Ups
3×10
B. Sit Ups
3×20
C. Glute Bridges
3×10
Jiu Ji-Tae 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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