All Might Calisthenics Workout: Train like You Were Given One For All!

As you may know, I have been working on bringing back some of the most popular characters on the site to make calisthenics variations of their routines for you guys to crush.

While All Might may be gigantic, we’re still going to be using calisthenics for this one, with a special focus on progressive overload to continuously level up our training and push for more and more volume and difficulty.

I’ll talk more about that below in our research section, but for now let’s just acknowledge the fact that All Might was one of the first characters to kick off our Anime Workouts and start filling up our My Hero Academia Inspired Workout Database.

Which is now actually one of our largest anime databases on the site (along with DBZ and Naruto).

I know there are still tons of people out there utilizing our original All Might Inspired Workout, but this is going to be another fun one to add to our My Hero Academia Workout Placement Quiz for people to get as an answer as well.

All Might Stats:

Real Name: Toshinori Yagi

Height: 7’2

Weight: 562 lbs.

Anime: My Hero Academia

Powers: Yes

All Might is monstrous. He comes in as one of our tallest characters, and is definitely one of the “behemoths” I usually refer to.

Obviously he’s not at the level of a character like Gigantomachia or some of our One Piece characters – but they’re a bit abnormal!

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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All Might Calisthenics Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero.**

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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All Might Calisthenics 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 build out this routine, even though we’ve already shared research on our original All Might workout, we’re going to be again pulling from his Wiki Fandom to go through and discuss exactly what we’ll need to focus on to make the best overall routine.

For that we’re going to start with what they give us as his initial bio section:

Toshinori Yagi, more commonly known by his hero name, All Might, is the tritagonist of My Hero Academia, and the arc protagonist of the Hideout Raid Arc. All Might is the former No. 1 Pro Hero who bore the title of the world’s Symbol of Peace. He teaches Foundational Hero Studies at U.A. High School.

All Might was the eighth holder of the One For All Quirk after receiving it from Nana Shimura. He has since passed the torch to Izuku Midoriya, whom he is training to be his successor. After using up all the embers of One For All to defeat All For One, All Might retired and ended his era as the world’s greatest hero.

From there we can move into All Might’s abilities and then his Quirk, which is a LOT of information.

We’ll start with the initial section for his “overall abilities” which gives us a bit of an intro moving into the rest of them:

Overall Abilities: All Might was recognized as the greatest hero in the world. He was the “Symbol of Peace” and such a deterrent against crime that villains were largely discouraged by his presence in society, single-handedly bringing near-absolute stability throughout Japan, a stark contrast to the rest of the world. He was able to defeat All For One, infamously known as the world’s most powerful villain, twice; a feat that all the previous wielders of One For All could not. Despite winning however, All Might suffered a gruesome injury at the hands of All For One that limited his maximum power output going forward, gradually reducing his sheer might and how long he could use his power at all.

And that was what they gave us after I cut out two of the other paragraphs to save space for the rest of what we’ll have to factor in…

All Might came in at number one among our list of the most powerful My Hero Academia characters of all time, and we’re keeping him there even as the seasons progress and he loses his Quirk after having given One For All to Deku.

One of the biggest sections is also All Might’s indomitable spirit, but we’ll be skipping over that to be able to fully share his “trained muscles” section, and move into his Quirk before discussing just how we’re going to build this one around calisthenics training.

Here’s what they say about his muscles:

Trained Muscles: Usage of One For All requires the user to have strong muscles, as One For All is a lot to handle and could cause the user’s body to be blown apart if they don’t possess the necessary strength of body. Gran Torino said that All Might, in particular, had a strong body that allowed him to master One For All much faster than previous users.

We get to see Deku go through a lot of this training to be able to handle One For All, and we actually see him utilize calisthenics training to do it initially.

So we might be on the right track (start here, work your way up over time, and then you could even go to the All Might Weight Training Workout after)!

Next up is his [former] Quirk: One For All.

I’m going to break that down and then I’ll add a small list of the powers that it comes with as well:

One For All: Transferred to him from Nana Shimura, Toshinori’s Quirk allowed him to stockpile an enormous amount of raw power, allowing him to significantly enhance all of his physical abilities to a superhuman level. This resulted in unbelievable levels of strength, speed, agility, and durability.

All Might was so proficient with One For All that he was widely known as the world’s most powerful person. However, most of the feats he performed are after All Might had been grievously injured by All For One and after he started the process of transferring One For All to Izuku, so the fullest extent of his abilities are mostly unknown.

With that All Might receives powers and abilities such as:

• Immense Strength
• Immense Speed
• Immense Durability
• Immense Stamina

So we’ll have to keep all of that in mind while we’re building this one out as well – if that wasn’t obvious.

It might be obvious to why All Might came in at number eleven on our list of the most popular My Hero Academia characters, but what’s important here is how we’re going to actually build this one our around calisthenics.

I touched on that a little bit above, but I’m going to break that down a bit more now as well.

While the main focus is going to be progressive overload, we’re going to be doing that in a few different ways.

You’ll be increasing the volume of reps when you can, potentially increasing the amount of overall sets (to increase the overall volume of the whole routine as well), and even the difficulty of the actual movements.

Some examples of that would be:

• Push Ups
  • Scale down to Knee Push Ups or Pause Push Ups
  • Scale Up to Decline Push Ups, Explosive or Wide to Close
• Pull Ups
  • Scale down to Pike Push Ups or Assisted Pull Ups
  • Scale up to Wide Grip Pull Ups or High Volume Chin Ups

We’ll be programming with some of these “advanced” movements you see, so it’ll be your job to scale down when needed, or as I mentioned above: increase the overall volume over time to continue leveling up.

I’ll explain the rest of the routine below.

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All Might Calisthenics Workout Routine

Training Volume:

5 days per week

Explanation:

For this one we’re going to have three big days of calisthenics that will also include some short endurance work. Those are the days you really want to focus on progressive overload in order to get stronger and tack on mass. On top of that we’ll also have a day of very basic calisthenics work while the day itself will focus more on endurance training. Finally, the fifth day will be putting it all together with a high level intensity calisthenics and endurance circuit to continue to test out your overall skill level over time.

Want To Upgrade This Workout? 

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional pyramid training, straight sets, super sets, progressive overload and more.

All Might Calisthenics Workout Routine: Sample Schedule

Monday: One For All Calisthenics A

Tuesday: Symbol Of Peace Circuit Test

Wednesday: One For All Calisthenics B

Thursday: Hero Endurance Work

Friday: One For All Calisthenics C

Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work

Sunday: Rest Day

All Might Calisthenics Workout Routine: One For All Calisthenics A

Warm Up: 

800-1600M Run/Jog

Workout: 

Superset A:

A. Decline Push Ups

3×25

B. L-Sit Hold

3×30 seconds

Superset B:

A. Lunges

3×15 each leg

B. Wall Sit Hold

3×60 seconds

Superset C:

A. Dips

3×10

B. Plank Shoulder Taps

3×20

Superset D:

A. Pull Ups

3×10

B. Sit Ups

3×20

All Might Calisthenics Workout Routine: Symbol Of Peace 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!)

Symbol Of Peace Circuit Test: Complete 4 Rounds for Time

Run 400M

30 Push Ups

25 Sit Ups

20 Glute Bridges

15 Dips

10 Step Ups

5 Pull Ups

All Might Calisthenics Workout Routine: One For All Calisthenics B

Warm Up: 

800-1600M Run/Jog

Workout: 

Superset A:

A. Wide to Close Push Ups

3×20

B. Mountain Climbers

3×20

Superset B:

A. Wide to Close Air Squats

3×20

B. Glute Bridges

3×15

Superset C:

A. Skull Crushers

3×15

B. Lying Leg Raises

3×20

Superset D:

A. Chin Ups

3×10

B. Hollow Holds

3×30 seconds

All Might Calisthenics Workout Routine: Hero 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

All Might Calisthenics Workout Routine: One For All Calisthenics C

Warm Up: 

800-1600M Run/Jog

Workout: 

Superset A:

A. Explosive Push Ups

3×25

B. Sit Ups with Twist

3×20

Superset B:

A. Bulgarian Split Squats

3×15 each leg

B. Box Jumps

3×10

Superset C:

A. Plank To Push Ups

3×10

B. Close [Diamond] Push Ups

3xFailure

Superset D:

A. Wide Grip Pull Ups

3×10

B. Superman Hold

3×30 seconds

All Might Calisthenics Workout Routine: 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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