Kojiro Sasaki Workout: Train like Humanity’s Third Round Rep!

Last updated on July 18th, 2022 at 10:38 am

Coming in as our eighth character among our Record Of Ragnarok Inspired Workouts is actually our third round rep, Kojiro Sasaki.

He was almost one of our first characters to hit the site, directly after Adam, but you guys saw Adam and had a flood of other requests come in until now Kojiro can finally get his spot.

We’ve seen a lot of swordsman here at SHJ, especially with anime like Demon Slayer being so popular.

But, Kojiro is actually based on being “History’s Greatest Swordsman”, so we have our work cut out for us here.

ROR will be getting a Workout Placement Quiz pretty soon (if you’re reading this later on it might already have one), but for now Kojiro will be on our base quizzes.

Kojiro Sasaki Stats:

Real Name: Kojiro Sasaki

Height: N/A

Weight: N/A

Anime: Record Of Ragarok

Powers: Yes

Kojiro’s height and weight aren’t listed, but he is described as a “tall” muscular old man, and stands on par with the god Poseidon. 

We can assume he’s above average height if we compare him to male anime characters, putting him about 6′ tall – potentially much higher.

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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Kojiro Sasaki 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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Kojiro Sasaki 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 learn more about Kojiro Sasaki I’ll be pulling right from his Wiki Fandom page, starting with this information they share as his bio:

Kojiro Sasaki is Humanity’s representative in the third round of Ragnarok, going against Poseidon. Kojiro is a famed swordsman hailing from feudal Japan, being referred to as “History’s Strongest Loser” and later “Humanity’s Strongest Swordsman“.

We’ve seen quite a few representatives here at SHJ thus far, and I like going in and out of two competitors that have gone against each other.

For example, we recently had Shiva and Raiden; Hercules and Jack; Adam and Zeus; and more entering the arena that can all be found within our Record Of Ragnarok Inspired Workout Database.

This is also hinting at the fact that I want to bring in Poseidon next, so here’s a later spoiler alert as he could be coming in next week.

If we move down into his powers and abilities we can start by learning about his overall abilities here:

Overall Abilities: Kojiro possesses incredible innate talent in the sword, eventually becoming the greatest swordsman in existence, surpassing even Poseidon in combat. He also has an innate talent of evolving and improving whenever he loses, which was the main factor which allowed him to surpass the likes of the Gods with his mortal body.

And when we move into his physical abilities we can break down each one like this:

Godly Strength: Kojiro possesses immense physical strength, matching that of Poseidon as shown when he could block and parry a majority of his trident attacks with the strength he channeled into his blade, even slicing his divine trident in two. One of his techniques: Tsubame Gaeshi, takes advantage of his phenomenal strength and experience, allowing him to stop the descent of a falling blade and swing it back up at speeds exceeding 200km/h (124mph), a feat considered nigh-impossible in accordance with the laws of inertia. While on Earth, Kojiro was able to cause an enormous slash in a wall, possibly by only using a wooden sword.

Godly Speed & Reflexes: Kojiro can move at speeds matching the likes of Gods, as shown in his fight against Poseidon where he could keep up with his countless afterimages and blinding speeds, even managing to overwhelming him. With the help of his innate ability, Senju Musō, Kojiro can predict his opponents movements with extreme accuracy, allowing him to evade attacks even faster. During his time on Earth, Kojiro was shown to be capable of killing a bird in mid-flight.

Godlike Endurance & Stamina: Kojiro possesses immense stamina, being able to keep up with Poseidon during their fight despite having to dodge countless attacks moving at blinding speeds. He also seems to be capable of training for long periods of time, presumably from sundown until sunrise.

The only other thing we have to [obviously] factor into this one is Kojiro’s overall swordsmanship.

They break that down separately by stating:

Swordsmanship: Kojiro possesses a godly swordsmanship prowess, even at a young age, he possessed innate talent in swordsmanship (though some people claimed otherwise) as he was able to block the opening strike of Kagekatsu Toda without prior training. Throughout his lifetime, Kojiro has fought a myriad of prominent and legendary swordsman in feudal Japan, surpassing all of them one after another. During Ragnarok, Kojiro displayed his swordsmanship skill when he unsheathed his sword, which calmed the raging tides in an instant, a feat that Musashi Miyamoto remarked as a form of enlightenment. Even after his death, all of the opponents he’s fought in the span of his lifetime (and later the entirety of Humanity), all acknowledge him as the most powerful swordsman in existence in his fight.

We won’t necessarily be working around swordsman training, but I will be including movements that are on par with strengthening the muscles needed to be adequate and improve if you were to be a swordsman.

So the main goals of this workout are:

• Kojiro’s Muscular and Shredded Physique
• Kojiro’s Godlike Strength and Speed
• Kojiro’s Godlike Endurance

Nothing we aren’t used to having to build a routine around.

Be ready for heavy weights to build the muscle and speed, and then extra work to also replicate the swordsman endurance.

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Kojiro Sasaki Workout Routine

Training Volume:

4-5 days per week

Explanation:

For this one we’re going to be training with an Upper/Lower Body Split and also include endurance work each day, but then have a full day devoted to longer stamina training as well as a History’s Greatest Swordsman Circuit Test you can add in for fun weekly, biweekly or monthly that will tie it all together and let you put your skills to the test.

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.

Kojiro Sasaki Workout: Sample Schedule

Monday: Swordsman Upper Body A

Tuesday: Swordsman Lower Body A

Wednesday: Swordsman Endurance OR World’s Greatest Swordsman Circuit Test

Thursday: Swordsman Upper Body B

Friday: Swordsman Lower Body B

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

Sunday: Rest Day

Kojiro Sasaki Workout: Swordsman Upper Body A

Warm Up: 

10-15 Minute Walk/Jog

Workout: 

Bench Press

4×12, 10, 8, 5

Wide Grip Pull Ups (or Lat Pulldowns)

4×10

Incline Dumbbell Press

3×10

Bent Over Barbell Rows

4×10

Optional Accessory Lifts:

Tricep Pushdowns

3×10

EZ Bar Curls

3×10

Kojiro Sasaki Workout: Swordsman Lower Body A

Warm Up: 

10 Minutes Incline Walk or Dynamic Warm Up

Main Lifts:

Back Squats

4×12, 10, 8, 5

Romanian Deadlifts

4×10

Hamstring Curls

3×10

Quad Extensions

4×10

Optional Accessory Lifts:

Seated Calf Raises

3×20

Hanging Leg Raises

3×20

Kojiro Sasaki Workout: World’s Greatest Swordsman 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!)

World’s Greatest Swordsman Circuit Test: Complete 4 Rounds for Time

20 Double Unders

10 Wall Climbs

20 Kettlebell Swings

10 Toes to Bar

20 Push Ups

Kojiro Sasaki Workout: Swordsman Upper Body B

Warm Up: 

10 Minutes Incline Walk or Dynamic Warm Up

Main Lifts:

Overhead Press

4×12, 10, 8, 5

Pull Ups (or Pulldowns)

4×10

Close Grip Bench Press

3×10

Single Arm DB Rows

4×10 each arm

Optional Accessory Lifts:

Overhead Tricep Extensions

3×10

Preacher Curls

3×10

Kojiro Sasaki Workout: Swordsman Lower Body B

Warm Up: 

10 Minutes Incline Walk or Dynamic Warm Up

Main Lifts:

Deadlifts

4×12, 10, 8, 5

Front Squats

4×10

Leg Press

3×10

Bulgarian Split Squats

4×10

Optional Accessory Lifts:

Calf Raise on Leg Press

3×10-15

Cable Crunches

3×15-20

Kojiro Sasaki Workout: Swordsman 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

Kojiro Sasaki Workout: 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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