Last updated on June 23rd, 2022 at 09:00 pm
I am a HUGE Sword Art Online fan.
Which is crazy considering we didn’t even have a Kirito Workout on SHJ until now.
We’ve already seen our Asuna Workout Routine, and with Anime Inspired Workouts being so popular among The SHJ Army as of late it’s only right we give Kirito his spot at SHJ as well.
Sometimes I even like to make the two protagonists routines extremely similar when we get both a male and female character, but for this one I’m thinking I’m going to switch it up a bunch and make it very unique to Kirito.
Although it may have SOME similarities to our Asuna workout just given the world we’ll be in.
Kirito Stats:
Real Name: Kirigaya Kazuto
Height: 5’6
Weight: 130 lbs.
Anime: Sword Art Online
Powers: Yes
Kirito’s height is right around where I’d expect it to fall compared to our Anime characters.
They’re generally in a shorter range than other characters we’d find in comics.
Vegeta 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.
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Kirito 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.
Take The Anime Workout Placement Quiz Now!
Kirito 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.
Our research section is going to be SLIGHTLY different for Kirito just because the information I’ll be gathering to build out our routine is a little different from what we’d normally see.
Although, I do still want to start with a brief background for him straight from his Wiki Fandom page:
Kirigaya Kazuto, born as Narusaka Kazuto, and known as Kirito in «Sword Art Online» (SAO), «ALfheim Online» (ALO), «Gun Gale Online» (GGO), and «Project Alicization», is the protagonist of the main Sword Art Online series.
And in this case I do want to go a step further into his bio, which we normally don’t need to do:
Kirito was chosen to be one of the one thousand beta testers for the closed beta of Sword Art Online, the first ever Virtual Reality Massively Multiplayer Online Role-Playing Game (VRMMORPG) for the NerveGear, and later joined the official version of the game. He thus became one of the 10,000 players who were trapped in Sword Art Online, where he remained a solo player for the majority of the game, willingly taking on the role of a Beater to reduce discrimination against other former beta testers, as well as actively taking part in Boss battles as one of the Clearers. Kirito temporarily became a member of the Moonlit Black Cats after helping them safely escape a dangerous dungeon, but returned to being a solo player when a fatal error resulted in the death of the other guild members. At some point in the game, Kirito became known as the «Black Swordsman» (黒の剣士, Kuro no Kenshi?) due to his tendency to wear black clothing. Near the end of the game, Kirito joined the Knights of the Blood due to losing a wager with its leader, Heathcliff. Kirito eventually put an end to the game by defeating the final boss, thus clearing the game.
This gives you a bit more of an idea of what we’re working with when we’re talking about his abilities and strengths.
It’s also ironic because we currently have beta testers inside The Academy and Superhuman System “beta testing” our new app functionality.
Another Wiki Fandom for Kirito tells us some brief information as such:
He chose the name Kirito as his in-game avatar, and he proved to be one of the strongest and best players in Sword Art Online.
And multiple sources confirm that Kirito is easily one of the strongest and best players, if not THE strongest and best player across Sword Art Online.
So while we don’t have the typical things we’d be building our routine around like super-strength, for example, we are going to be working on building out things like:
- Superhuman Agility
- Superhuman Endurance
- Strength
Strength might come in secondary, but Kirito is whipping swords around like air, so he definitely needs to be strong enough to do this as well.
To live up to his movements we’ll also be focusing in on agility and endurance training at the core of this program.
Do you think you can handle that?
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Kirito Workout Routine
Training Volume:
6 days per week
Explanation:
For this one we’re going to be building our training around 3 days of intense endurance and calisthenics intensity training with 2-3 other days being devoted to Parkour and Mixed Martial Arts resources directly from the site.
Want To Upgrade This Workout?
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Kirito Workout Routine: Sample Workout Schedule
Monday: Calisthenics Circuit and Endurance A
Tuesday: Parkour and MMA
Wednesday: Calisthenics Circuit and Endurance B
Thursday: Parkour and MMA
Friday: Calisthenics Circuit and Endurance C
Saturday: Active Rest Day or more Parkour/MMA
Sunday: Rest Day
Kirito Workout Routine: Calisthenics Circuit and Endurance A
Warm Up:
Walk 400m
25 Jumping Jacks
25 High Knees
25 Butt Kickers
Circuit Training A: Complete 4 Rounds
Run 800m
20 Jumping Lunges
15 Burpees
10 Explosive Push Ups
5 Pull Ups
Cooldown:
Walk 400m
Kirito Workout Routine: Calisthenics Circuit and Endurance B
Warm Up:
Walk 400m
25 Jumping Jacks
25 High Knees
25 Butt Kickers
Circuit Training B: Complete 3 Rounds
50 Alternating Skip
20 Half Burpees
50 Regular Skips
20 Planking Shoulder Taps
50 Alternating Skips
20 Air Squats
50 Regular Skips
20 Second L-Sit
Endurance Training:
Run 3.1 Miles
Kirito Workout Routine: Calisthenics Circuit and Endurance C
Warm Up:
Walk 400m
25 Jumping Jacks
25 High Knees
25 Butt Kickers
Circuit Training C: Complete 3 Rounds
20 Close to Wide Push Ups
20 In and Out Jumping Squats
20 Pike Push Ups
20 Box Jumps
20 Dips
Endurance Training: HIIT Sprints
20 Minutes of “On and Off” Sprints
- 1 Minute ON: Sprint 6-10 MPH
- 1 Minute OFF: Walk 2.5-3 MPH
Kirito Workout Routine: Parkour and MMA Resources
Parkour Training Resources:
- The Nightrunner Parkour Workout Routine
- The Assassin’s Creed Parkour Workout Routine
- The Robbie Amell Parkour Workout Routine
Mixed Martial Arts Training Resources:
- Deathstroke Workout Routine
- Daredevil Workout Routine
- Moon Knight Workout Routine
- Sagat Workout Routine
- Anna Diop Workout Routine and Diet Plan
- Frank Grillo Workout Routine and Diet Plan
- Ryan Potter Workout Routine and Diet Plan
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