Last updated on July 3rd, 2022 at 11:49 am
We’re back for more from the Vice President of Toman.
We have our original Draken Inspired Workout here within our Tokyo Revengers Inspired Workouts which we built around weight training, but now we’re coming in for a calisthenics version.
Draken is not only one of the strongest characters, but he’s also one of the most popular – so it’s no surprise that we had tons of requests coming in for a calisthenics version.
Our calisthenics workouts have been getting love each week with another two to three workouts being added, and a good handful coming from characters we’ve already had a weight training variation for.
So this one is going to help us make our Tokyo Revengers Workout Placement Quiz that much better.
Draken Stats:
Real Name: Ken Ryuguji
Height: 6’1
Weight: 165 lbs.
Anime: Tokyo Revengers
Powers: Yes
Draken is actually pretty tall.
He towers above most characters we see on the show, and comes in well above average height we see among male anime characters.
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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Draken 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.
Take The Tokyo Revengers Workout Placement Quiz Now!
Draken 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.
Even though we’ve already seen Draken here at SHJ we’re still going to be pulling from his Wiki Fandom page again to break down what we’ll be utilizing to build out his workout around calisthenics/bodyweight training.
Here’s how they start us off:
Ken Ryuguji, or Draken, is the vice-president and one of the founding members of the Tokyo Manji Gang.
Which isn’t much to go on, but is still relevant to Draken’s character and lore.
If we continue on into his “Skills” section we learn more.
They actually start off with information about his “Authority”, which is short enough to warrant sharing:
As Toman’s vice president, Draken’s authority over the gang comes second only to Mikey in theory. In reality, his authority is more or less equal to that of Mikey’s. Thus, he is able to freely command its members as well as increase their morale.
This just gives us some more background to Draken’s overall character, but now we’re going to get into his actual abilities and strengths.
Here’s how they break that down for us:
As Toman’s vice-president, Draken’s fighting prowess is incredibly fearsome. When he is hit in the head by a metal pole, he is still able to stand and defeat 20 opponents. His recovery is remarkably quick as he quickly heads right back into battle when reinforcements shortly arrive. He even survives a life-threatening knife wound.
With his immense strength, Draken prefers to fight like a brawler, using simple yet powerful and vicious kicks and punches. He has knocked back a formidable opponent taller than he is several feet back with a haymaker after defeating tens of enemies beforehand. He was also able to send flying the much taller and larger South Terano as well.
His power is so immense that he was able to hold his own against and defeat a whole gang by himself and was still in fairly good shape after that. Although one could surmiss that his strength is comparable to Mikey’s it is proven this is not the case when a combined force of Draken himself, along Peh-yan, Chifuyu and Mitsuya were unable to defeat Mikey.
We won’t be able to specifically work around Draken’s insane recovery, but there’s plenty we can build this one around.
Here are our priorities for this workout:
- Draken’s Toned and Muscular Physique
- Draken’s Immense Strength and Speed
And we already know we’ll be strictly using calisthenics work to do this.
We have our work cut out for us.
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Draken Calisthenics Workout Routine
Training Volume:
4-5+ days per week
Explanation:
For this one we’re going to be training with 4 days of bodyweight training per week and then 1 day devoted to either endurance work or a Draken Circuit Test which you can do weekly, biweekly or monthly as you see fit.
Extra Ab Training Explanation:
I’m also throwing in additional core work that you can add onto your training 2-4 times a week with the calisthenics main training days.
Want To Upgrade This Workout?
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Draken Calisthenics Workout Routine: Sample Workout Schedule
Monday: Vice President Arms
Tuesday: Vice President Legs
Wednesday: Endurance or Draken Circuit Test
Thursday: Vice President Chest
Friday: Vice President Back
Saturday: Active Rest
Sunday: Rest Day
Draken Calisthenics Workout: Vice President Arms
Calisthenics Workout:
Chin Ups
3×10
Bench Dips
3×15
Wide Grip Chin Ups
3×10
Dips
3×15
Close Grip Chin Ups
3×10
Finish with 15-30 Minutes of HIIT Cardio Training
- 1 Minute Jog/Sprint
- 1 Minute Walk
- Rinse and Repeat for 20 Minutes
Draken Calisthenics Workout: Vice President Legs
Calisthenics Workout:
Lunges
3×20
Pistol Squats
3×10 (total)
Air Squats
3×15
Jump Squats
3×10
Lunges
3×20 (total)
Finish with 15-30 Minutes of HIIT Cardio Training
- 1 Minute Jog/Sprint
- 1 Minute Walk
- Rinse and Repeat for 20 Minutes
Draken Calisthenics Workout: Draken 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!)
Draken Circuit Test: Complete For Time
Run 1 Mile
Complete 3 Rounds:
30 Air Squats
25 Sit Ups
20 Push Ups
15 Dips
12 Pull Ups
10 Wall Climbs
Draken Calisthenics Workout: Vice President Chest
Calisthenics Workout:
Regular Push Ups
3×20
Diamond Push Ups
3×10
Handstand (or High Arch Pikes)
3×15
Ring or Bar Dips
3×10
Regular Push Ups
3×20
Finish with 15-30 Minutes of HIIT Cardio Training
- 1 Minute Jog/Sprint
- 1 Minute Walk
- Rinse and Repeat for 20 Minutes
Draken Calisthenics Workout: Vice President Back
Calisthenics Workout:
Standard Pull Ups
3×12
Wide Grip Pull Ups
3×10
Wide Grip Push Ups
3×20
Wide Grip Pull Ups Behind Head
3×8
Standard Pull Ups
3×12
Finish with 15-30 Minutes of HIIT Cardio Training
- 1 Minute Jog/Sprint
- 1 Minute Walk
- Rinse and Repeat for 20 Minutes
Draken Calisthenics Workout: Vice President Abs
Starter:
Toes to Bar (or Knees to Elbow)
3×25
Sit Ups
3×25
Plank Hold (Weighted If Possible)
3×60 seconds
Ab Circuit: 3 Rounds
20 Lying Leg Lifts
20 Scissor Kicks
20 Second Hollow Hold
Draken Calisthenics Workout: Optional Endurance Training
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
Draken Calisthenics Workout: Bonus 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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