Hawks Workout Routine: Train like The Number Two Ranked Hero!

Last updated on August 6th, 2021 at 07:00 pm

We have had All Might here at SHJ, and even Endeavor and now Mirko; so it was about time we got some more top ranked heroes in MHA.

Hawks is ranked TWO after All Might retires, so he was definitely a priority, especially considering he achieves that feat so young.

We even recently added our My Hero Academia Inspired Workouts mini-database within our Anime Workouts Database (and of course our whole Workout Database) being that the list of characters just continues to grow.

And from the looks of it you guys are not slowing down with the MHA requests anytime soon.

Hawks Stats:

Real Name: Keigo Takami

Height: 5’8

Weight: 130-135 lbs.

Anime: My Hero Academia

Powers: Yes

Hawks is actually moderately tall in comparison to anime male characters.

Although of course All Might and Endeavor do kind of dwarf him a bit.

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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Hawks 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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Hawks 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.

Hawks Wiki Fandom doesn’t tell us much about him in his brief initial bio, but I’ll still be sharing it to start us off nevertheless.

Here’s what they tell us:

Keigo Takami also known as the Wing Hero: Hawks, is the former No. 3 Pro Hero and the current No. 2 Pro Hero.

Before talking about his keen intellect his Wiki Fandom tells us all about his overall abilities as a hero.

That part they actually add a lot of depth to before even getting into his Quirk.

Here’s how they break it down:

Overall Abilities: Keigo was ranked 3rd of Japan’s Pro Heroes, before taking the spot of No. 2 after All Might’s retirement. When he was eighteen years old, Keigo became one of the top 10 Pro Heroes before taking No. 3 spot in the four years that followed, making him the youngest top Pro Hero as well as the fastest to reach such a high ranking in Japan. Fast and cunning, Keigo possesses incredible skill and finesse over his Quirk, Fierce Wings, which he primarily uses for flight, high-speed combat, and supporting his allies’ mobility using detached feathers. Even as a child, Keigo demonstrated remarkable skill and prowess, being able to singlehandedly save multiple people in a huge car accident with the automobiles going at 130 km/h. In spite of his prowess, Keigo is aware of his Quirk’s weakness and will not exhaust his quills unless absolutely necessary. To compensate for his Quirk being unable to enhance his overall brute strength, Keigo employs his plumes as bladed weapons. Combined with his celerity, Keigo can rapidly slice through enemies or fire off smaller plumages from his wings like daggers. His overall Quirk proficiency allowed Keigo to become both a top Pro Hero and one of the swiftest fighters in the world. In fact, Keigo subdues common criminals so quickly his subordinates only serve as clean up, while Keigo moves on to his next target.

Without looking, Keigo utilized his feathers to save citizens and animals, as well as apprehend villains, all while holding a walking conversation with Endeavor. When Hood appeared and engaged Endeavor, Hawks was able to effectively evacuate 76 denizens from the collapsing skyscraper before proceeding to aid the Flame Hero against the High-End Nomu. All this shows Hawks to be effective at multi-tasking and incredibly aware of his surroundings. Hawks’ main strength however happens to be his phenomenal speed. Said speed allows Hawks to keep up with the High Ends Nomu Hood who was shown to completely outpace Endeavor a combatant with high reflexes. At a later date Hawks was shown to travel from the top of a skyscraper and apprehend two villains at such high speed Izuku Midoriya and Katsuki Bakugo couldn’t follow his movements. Hawks has also shown skill in the use of his feathers as swords.

So there’s not an insane amount of abilities to build off of like some of the other heroes we see at SHJ, but we definitely will be working around speed and some strength!

But that’s not even including his Quirk: Fierce Wings.

Here’s how they explain his Quirk for us:

Fierce Wings: Keigo’s Quirk grants him a pair of large, bright red, feathery wings on his back. These wings allow him to fly, and he can telekinetically control the movement and nature of each individual feather with ease, enabling him to harden them into a blade-like state and/or shoot them as projectiles.

He can also feel the vibrations in the air through them, allowing him to sense people’s locations, in a way similar to echolocation. The feathers are considerably strong, capable of carrying medium-sized objects, such as rocks or human beings, with just a single feather for each one or multiple for large objects.

As Keigo sheds more feathers, his wings gradually shrink, impairing his flight ability. When he loses all his feathers, it takes at least two days for them to grow halfway back, which can be a considerable drawback. His feathers are not of infinite quantity and prove to be lacking in abundance during certain occasions. Keigo has mentioned that he does not have enough feathers to hold up a collapsing building, but does have enough to evacuate the victims from said building. Aside from the limited feather quantity, the biggest weakness of Fierce Wings is fire, as it can burn Keigo’s feathers, severely impairing his mobility.

• Feather Blades: Keigo plucks out two long feathers from each of his wings, manipulates their nature, and uses them as swords to cut through his target. They are sharp enough to slice through two white Nomu summoned by High-End. It is also shown that he threatens Dabi with a single feather blade after the attack.
• Enhanced Speed: By his own admission, Keigo’s strong side isn’t muscle strength but his phenomenal speed. He was able to reach Endeavor’s attackers from the top of a skyscraper, in the blink of an eye and he did not even seem like he was trying, which implies that he can go much faster. Keigo solves most fights so rapidly that his sidekicks can’t keep up with him so he usually just leaves the aftermaths of his battles to them, while he rushes to the next case.
• Vocal Espionage: Keigo is able to use one of his feathers to distinguish sounds from the minute it changes in the air, allowing him to decode conversations and vocal information from sensing the vibrations. Especially after leaving the room or increasing the distance, this technique makes him a dangerous spy.

More to the point about training around muscle strength and speed!

Considering we won’t be building this around super enhanced and powerful strength we’ll actually be training using calisthenics for this one.

Combine that with super high intensity and we should be good to go.

Get ready!

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Hawks Workout Routine

Training Volume:

5+ days per week

Explanation:

We’re going to be working with calisthenics and bodyweight training primarily, but that will also include high intensity interval training, endurance work and more!

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Hawks Workout Routine: Sample Workout Schedule

Monday: Calisthenics with Upper Body and Speed Focus

Tuesday: Long Distance Endurance Work Training

Wednesday: Calisthenics with Full Body and Speed Focus

Thursday: Hawks HIIT

Friday: Calisthenics with Lower Body and Speed Focus

Saturday: Bonus Resource Optional Training (Parkour/MMA/Etc.)

Sunday: Mandatory Rest Day

Hawks Workout Routine: Calisthenics with Upper Body and Speed Focus

Warm Up:

15-30 Minutes of Varied Cardio

(Run/Row/Bike/Elliptical)

Workout:

Superset One:

A. Close to Wide Push Ups

3×20

B. Plank to Push Ups

3×10

Superset Two:

A. Inch Worms

3×10

B. Mountain Climbers

3×20

Superset Three:

A. Sit Ups

3×20

B. Dips

3×20

Finisher: 3 Rounds, Descending Reps each Round

20-15-10

Explosive Push Ups

Bicycle Crunches

Double Unders

Hawks Workout Routine: Long Distance Endurance Work

This long distance endurance work is something you’re going to build up and work on over time.

To start out it might only be 1-2 miles walking and running on and off, but as you build up your endurance you’ll slowly work up to 5+ miles of running each time.

I will provide more resources to help below.

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Endurance Training 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)

Hawks Workout Routine: Calisthenics with Full Body and Speed Focus

Warm Up:

15-30 Minutes of Varied Cardio

(Run/Row/Bike/Elliptical)

Workout:

Superset One:

A. Half Burpees

3×20

B. Alternating Pistol Squats

3×10

Superset Two:

A. Handstand Push Ups

3×10

B. Lying Leg Raises

3×20

Superset Three:

A. Box Jumps

3×20

B. Push Ups

3×20

Finisher: 3 Rounds, Descending Reps each Round

20-15-10

Jump Squats

Flutter Kicks

Chair Dips

Hawks Workout Routine: Hawk HIIT

I’m going to be writing you a HIIT day, but I’ll also provide some bonus resources to utilize if you’d like to swap styles of training.

Hawk HIIT Workout:

Complete 5 Rounds for Time (Break 1-5 Minutes Between Rounds As Needed)

100 Jump Rope

20 Handstand Push Ups

10 Box Jumps

20 Slow Mountain Climbers

10 Burpees

20 Explosive Push Ups

10 Double Unders

20 Jumping Lunges

HIIT Resources:

• The Best HIIT Workouts to Add to your Workout
• Jump Rope Workout Database

Hawks Workout Routine: Calisthenics with Lower Body and Speed Focus

Warm Up:

15-30 Minutes of Varied Cardio

(Run/Row/Bike/Elliptical)

Workout:

Superset One:

A. Air Squats

3×20

B. Glute Bridges

3×10

Superset Two:

A. Wall Sits

3×60 Seconds

B. Hanging Leg Raises

3×20

Superset Three:

A. Plank

3×60 seconds

B. Alternating Step Ups

3×20

Finisher: 3 Rounds, Descending Reps each Round

20-15-10

Skater Lunges

Double Unders

Pause Squats

Hawks Workout Routine: Bonus Training Resources

MMA Training Resources:

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine
• Anna Diop Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan
• Frank Grillo Boxing Workout

Parkour Training Resources

• The Nightrunner Parkour Workout Routine
• The Assassin’s Creed Parkour Workout Routine
• The Robbie Amell Parkour Workout Routine

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