Last updated on July 3rd, 2022 at 07:40 am
So far we’ve only had one Fire Force Inspired Workout on the site, but that’s going to change today.
Actually, at a quick glance of the requests coming into the site it seems like there will be a lot more Fire Force characters coming in the future as well.
The first Fire Force character to join our Anime Workouts Database of anime inspired routines was Shinra Kusakabe Workout, and you guys loved it.
While I’m aware there are a handful of other great options, you guys made it clear (by the amount of requests I received) that you want Ogun next!
Ogun Montgomery Stats:
Real Name: Ogun Montgomery
Height: 5’9
Weight: 152 lbs.
Anime: Fire Force
Powers: Yes
Ogun comes in standing around average height (if not slightly above) among anime characters we’ve seen, but below average if compared to male celebrities we’ve had at SHJ.
At 152 lbs. that makes him lean, toned and fairly light for his height.
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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Ogun Montgomery 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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Ogun Montgomery 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 start us off I want to pull right from Ogun Montgomery’s Wiki Fandom page, but unfortunately they give us the shortest bio that we’ve ever seen for characters:
Ogun is a Third Generation and member of Special Fire Force Company 4.
Instead we’re better off jumping right to his full background information which comes in as just a paragraph in the spot we sometimes see pages and pages for:
Ogun was inspired to become a Fire Solider by stories of his ancestor, The Immigrant Hero, a ship captain who carried people to the Tokyo Empire during the cataclysm. He attended the Special Fire Force Training Academy, where he made friends with Shinra and Arthur despite having to moderate their various fights.
We’re going to have to start replicating that training academy here with this workout we build for him!
Ogun is also really strong, AND has his powers we have to get through.
Here’s how his Wiki describes his powers and abilities:
Ogun is a Third Generation pyrokinetic, giving him the power to create and utilize his own flames. He uses this ability to create spear-like weapons out of his flames, which he can launch at his opponents from a distance and is capable of creating several at once. Ogun also possesses a technique known as Flamy Ink, in which he “tattoos” flames onto his body to temporally increase his strength to Leonard Burns’ levels, allowing him to shatter the ground and briefly overpower a Demon Infernal.
In addition to his pyrokinetic skill, Ogun is also a considerably skilled hand-to-hand fighter, capable of beating down enemies with quick and brutal strikes and stalemating the likes of Charon in combat. He is also quite durable, withstanding a stream of brutal blows and large explosions to his body while still remaining conscious. His strength and mobility have given him the reputation of ‘The 4th’s Star Rookie’. Furthermore, Ogun is remarkably intelligent, earning the highest marks among all the other Fire Soldier trainees during his attendance at the Special Fire Force Training Academy.
I’m not going to be teaching you how to train to become a pyrokinetic (mainly because I can’t), BUT we will be training to replicate Ogun’s strength and mobility that got him the rep to be called “The 4th’s Star Rookie”.
For this we’ll be using calisthenics training to tone up and build strength and agility, and we’ll even have the option to work in some parkour on top of the bit of endurance work we’ll include.
The calisthenics training will be a great way to not only get strong like Ogun, but also perfect for achieving his overall aesthetic/physique.
Think you’re ready to train like The 4th’s Star Rookie?
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Ogun Montgomery Workout Routine
Training Volume:
5 days per week
Explanation:
Similar to what we’ve seen for some other characters with Ogun-like aesthetics and abilities, we’re going to be training with 3 days of calisthenics, 1 day of High Intensity Interval Training, and 1 day devoted to Endurance Training.
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Ogun Montgomery Workout Routine: Sample Workout Schedule
Monday: The 4th’s Star Rookie Calisthenics A
Tuesday: Pyrokinetic Endurance Training
Wednesday: The 4th’s Star Rookie Calisthenics B
Thursday: Fire Force HIIT
Friday: The 4th’s Star Rookie Calisthenics C
Saturday: Optional Mixed Martial Arts, HIIT, Parkour or Active Rest Day
Sunday: Mandatory Rest Day
Ogun Montgomery Workout Routine: The 4th’s Star Rookie Calisthenics A
Warm Up:
10 Minutes of “On and Off” Sprints
**Sprint 1 Min, Walk 1 Min for 10 Min**
Workout:
Giant Set A:
A. Push Ups
3×30
B. Mountain Climbers
3×25
C. Sit Ups
3×20
D. Dips
3×15
Giant Set B:
A. Jumping Lunges
3×30
B. L-Sit Hold
3×25 seconds
C. Planking Shoulder Taps
3×20
D. Half Burpees
3×10
Ogun Montgomery Workout Routine: Pyrokinetic Endurance Training
Complete your run based on your overall fitness level.
Feel free to scale this to a different type of endurance training (bike, row, StairMaster, elliptical, etc.).
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 Train After Your First 5K (Workout Included)
Ogun Montgomery Workout Routine: The 4th’s Star Rookie Calisthenics B
Warm Up:
10 Minutes of “On and Off” Sprints
**Sprint 1 Min, Walk 1 Min for 10 Min**
Workout:
Giant Set A:
A. Decline Push Ups
3×20
B. Quarter Burpees
3×20
C. V-Ups
3×20
D. Diamond Push Ups
3×10
Giant Set B:
A. Air Squats
3×30
B. Box Jumps
3×10
C. Glute Bridges
3×20
D. Spiderman Push Ups
3×10
Ogun Montgomery Workout Routine: Fire Force HIIT
Complete 4 Rounds (Only Break Between Rounds If Needed):
400m Run
25 Push Ups
20 Jump Squats
15 Dips
10 Chin Ups
Alternative HIIT Resources:
Ogun Montgomery Workout Routine: The 4th’s Star Rookie Calisthenics C
Warm Up:
10 Minutes of “On and Off” Sprints
**Sprint 1 Min, Walk 1 Min for 10 Min**
Workout:
Giant Set A:
A. Close to Wide Push Ups
3×20
B. Wall Climbs
3×10
C. Superman Hold
3×30 Seconds
D. Plank to Push Up
3×10
Giant Set B:
A. 3-Point Squats
3×30
B. Wall Sit
3×30 seconds
C. Lying Leg Raises
3×25
D. Flutter Kicks
3×50
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