Last updated on August 6th, 2021 at 06:04 pm
We’re back for more DBZ characters this week.
And this week we’re hitting Android 17 and 18.
They grow to be such awesome characters that we HAVE to include them in our routines.
Last month the first ever Mega Path dropped inside The Academy. The Robin to Nightwing Mega Path features multiple workouts that lead you from beginner Robin to advanced Nightwing.
Now, in August, we’ll be releasing the Kakarot to Goku Mega Path!
We had The Minimalist Path which was also The Nightwing Path, and we also have The Saiyan Path, and I believe they’re the most used paths within The Academy, so it’s only right these are our first two Mega Paths.
(Mega Paths come in comic-style packet that advances you through progression related to a specific character’s journey).
We have seen a decent handful of other DBZ and DB Super characters, though.
Here’s some of them: Goku, Vegeta, Toppo, Ribrianne, Kefla, Jiren, Videl, Broly, Kale, Gohan, Piccolo and Caulifla.
I’m thinking we get Trunks and Frieza next week!
Android 18 Stats:
Height: 5’6
Weight: 132 lbs
Real Name: Android 18
Powers: Yes
Like Android 17, Android 18’s height is very average among their gender.
Which I wasn’t expecting, considering the range we’ve seen among DBZ characters thus far.
Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale, Anna and Nina Williams matching her there. BUT, now we have Caulifla at 4’8 and Sailor Moon at 4’11! Katana is just behind her at 5’2.
We had Wonder Woman come in standing 6’0 tall, Mockingbird and Hawkgirl at 5’9, Mystique, Miss Martian, and Sonya Blade at 5’10, and Storm 5’11.
But the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – and our Black Widow is just above that at 5’7 with Spider-Gwen, Harley Quinn and Poison Ivy at 5’8.
And, the tallest we’d seen before She-Hulk was Starfire at 6’4!
But don’t worry, either way.
Not only are these routines for all shapes and sizes – they also work for both men and women – regardless of the gender of the hero!
Grab The Unofficial Dragon Ball Z Workout Booklet and Unleash Your Inner Super Saiyan!
Android 18 Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hellboy 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!
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Android 18 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.
This is where I get to break down the “how” and “why” of the workout we’re going to build based on the characters, in this case Android 18’s, powers and/or abilities.
Android 18 is the twin sister of Android 17, but they do have some differences.
Her Wiki Fandom bio is stated as such:
Android 18, Lazuli, when she was an ordinary human, is the twin sister of Android 17 and Dr. Gero’s eighteenth android creation, designed to serve Gero’s vendetta against Goku. While her interests do not initially deviate from this expectation, her curiosity to activate Android 16, in spite of Gero’s orders not to do so, leads Android 17 to take it upon himself to murder Gero. Eventually, Android 18 becomes a member of the Z Fighters, as well as the wife of Krillin and the mother of their daughter Marron.
It’s also important to note that Dr. Gero (in the manga) stated that Android 17 was created slightly more powerful than 17, but it is so minuscule that it will not be playing a factor in our training.
That being said, I also want to look at another quote we utilized that’s specifically talking about 17’s power levels:
Android 17 is one of the most powerful fighters in the world, due to the cybernetic enhancements Dr. Gero gave him, including an unlimited supply of energy, allowing him to have endless stamina and not tire out in a fight. He was powerful enough to be an even match for Piccolo fused with Kami. Besides his power, Gero’s android technology effectively makes 17 immune to aging.
Yes. ENDLESS stamina.
While other characters have incredible strength that Android 17 and 18 can match, one of the distinguishing factors about the Androids is their ability to never tire out; and we see them utilize that in their tactics throughout the show.
For that reason, we’ll also be making that one of the main differences that we train around while building their routines.
Don’t worry, though, we’ll also be focusing this program around her other abilities as well.
Her ComicVine describes those are:
So we have our work cutout for us.
Keep in mind the things we’ll be focusing on from this list are MAINLY: agility, super speed, super strength, unarmed combat and berserker strength.
We’ll aim to uncover our own inner abilities by combining specific movements and types of training session for this one.
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Android 18 Workout Routine
Training Volume:
5+ days per week
Explanation:
Three days per week we’re going to be doing a normal training split that will focus in on speed, strength, and some of the endurance we’re going to have to build. The other two days of mandatory training will focus around building that never ending stamina that Android 18 has. I will also be giving you optional training to add in if you’d like to train with some mixed martial arts programming as well (which will be in addition to the given program).
Endurance Training Explanation for Weight Training Days:
I prefer to get my running and cardio in before my training. I know a lot of people prefer it opposite. This is a choice that you can make based on your own comfort level. The program below will have it listed with the endurance work BEFORE, but feel free to do it after.
Rep Count Explanation:
We will be working with high rep counts (and four sets rather than some programs that utilize three) to not only tone up, but also push the focus towards endurance slightly more than power.
Specific Changes from Android 17 to Android 18’s routine:
As you guys know I love to do multiple characters in the same week that train almost identical so that I can show that men and women of SHJ can train the same and get completely different results. This is one of those times. That being said, I did go through and switch up the circuits (in case you want to switch it up from 18 and 17) and add in some specific lifts that perform better for women throughout.
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Android 18 Workout Routine Day One: Leg Day and Endurance Training
Endurance Work:
30 Minute Jog or Row
Weight Training:
Squat Variation (Back Squat, Hack Squat, Goblet Squat or other)
4×12
Glute Bridges
4×12
Dumbbell Thrusters
4×12
Cable Pullthroughs
4×12
Dip Machine Leg Pushdown
4×12
Circuit Finisher:
3 Rounds w/ No Break
20 Weighted Step Ups
15 Goblet Swings
10 Mountain Climbers
5 Donkey Kicks (each leg)
Android 18 Workout Routine Day Two: Stamina and Intensity
Your stamina and intensity days are going to have a few options. We’re going to want to work on both long distance (you know, that never ending stamina we talked about), and also high intensity training for both berserker strength, and also the ability to not run out of energy when it comes time to step up the intensity.
Long Distance Cardio Options:
The best option is going to be running for this one. It’s the most accessible and what I feel fits the character best.
For this, you should aim for:
Beginner: 1-3 miles
Intermediate: 3-5 miles
Advanced: 5+ miles
Keep in mind it’s okay to sub things like row and/or biking but you will have to scale up or down for those substitutions.
High Intensity Interval Training Options:
For this one I’m going to give you some more options that go with running, but they can be easily subbed out for biking, rowing, or even the StairMaster and Elliptical if you’d prefer.
Utilize these programs in sessions of 20-60 minutes depending on your fitness level.
High Intensity Interval Training Variation One:
One Minute On: Run 5.5-8mph
One Minute Off: Walk 2.5-3.5mph
High Intensity Interval Training Variation Two:
30 Seconds On: Run 7-10mph
One and a Half Minutes Off: Walk 2-3.5mph
High Intensity Interval Training Variation Three:
Two to Three Minutes On: Run 5-8mph
One Minute Off: Walk 2.5-3.5mph
Hyperbolic Time Chamber Addition:
While Android 17 isn’t in need of the Hyperbolic Time Chamber, I’m going to give you some options to step it up a notch on these training days if you opt for a lower level and still have some gas in the tank to utilize your muscles (AKA, if your’e sick of the cardio that day).
Complete the following (or as many as you can) in as many sets as it takes:
75 Pull Ups
75 Hanging Leg Raises
100 Dips
100 Lunges
100 Sit Ups
150 Push Ups
150 Air Squats
**Another great addition for stamina and endurance work is jump rope. Keep this in mind as a great addition to this program.**
Android 18 Workout Routine Day Three: Push Day and Endurance Training
Endurance Work:
30 Minute Jog or Row
Weight Training:
Ball Stabilized Bench Press
4×12
Machine Shoulder Press
4×12
Tricep Pushdowns w/ Cables and Rope
4×12
Upright Rows w/ Kettlebell
4×12
Cable Kickbacks (Triceps)
4×12
Circuit Finisher:
3 Rounds w/ No Break
20 Second Battle Ropes
15 Standing Overhead Press
10 Push Ups or Knee Ups
5 Kettlebell Swings
Android 18 Workout Routine Day Four: Stamina and Intensity
Your stamina and intensity days are going to have a few options. We’re going to want to work on both long distance (you know, that never ending stamina we talked about), and also high intensity training for both berserker strength, and also the ability to not run out of energy when it comes time to step up the intensity.
Long Distance Cardio Options:
The best option is going to be running for this one. It’s the most accessible and what I feel fits the character best.
For this, you should aim for:
Beginner: 1-3 miles
Intermediate: 3-5 miles
Advanced: 5+ miles
Keep in mind it’s okay to sub things like row and/or biking but you will have to scale up or down for those substitutions.
High Intensity Interval Training Options:
For this one I’m going to give you some more options that go with running, but they can be easily subbed out for biking, rowing, or even the StairMaster and Elliptical if you’d prefer.
Utilize these programs in sessions of 20-60 minutes depending on your fitness level.
High Intensity Interval Training Variation One:
One Minute On: Run 5.5-8mph
One Minute Off: Walk 2.5-3.5mph
High Intensity Interval Training Variation Two:
30 Seconds On: Run 7-10mph
One and a Half Minutes Off: Walk 2-3.5mph
High Intensity Interval Training Variation Three:
Two to Three Minutes On: Run 5-8mph
One Minute Off: Walk 2.5-3.5mph
Hyperbolic Time Chamber Addition:
While Android 17 isn’t in need of the Hyperbolic Time Chamber, I’m going to give you some options to step it up a notch on these training days if you opt for a lower level and still have some gas in the tank to utilize your muscles (AKA, if your’e sick of the cardio that day).
Complete the following (or as many as you can) in as many sets as it takes:
75 Pull Ups
75 Hanging Leg Raises
100 Dips
100 Lunges
100 Sit Ups
150 Push Ups
150 Air Squats
**Another great addition for stamina and endurance work is jump rope. Keep this in mind as a great addition to this program.**
Android 18 Workout Routine Day Five: Pull Day and Endurance Training
Endurance Work:
30 Minute Jog or Row
Weight Training:
Deadlift Variation (Barbell, Sumo, Dumbbell, Straight Leg, etc.)
4×12
Wide Grip Pulldowns
4×12
Lateral Raises w/ Cable
4×12
Bent Over Rows w/ Dumbbells
4×12
Seated Bicep Curls with Dumbbells
4×12
Circuit Finisher:
3 Rounds w/ No Break
20 Kettlebell Deadlifts
15 Chin Ups (Assisted is fine or sub for bodyweight rows)
10 Burpees
5 Cable Bicep Curls
Android 18 Workout: Additional MMA and Parkour Training
Also consider adding in some mixed martial arts training to really step your SuperHuman training up a notch.
Check out programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil, and Sagat.
For some Thai Boxing fun check out Anna Diop’s routine.
The Parkour Workout (Nightrunner) designed by Academy member Felix.
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