Kiyotaka Ayanokoji Workout: Train to join The Classroom of The Elite!

Last updated on October 19th, 2022 at 12:29 pm

You guys made this one happen.

Kiyuotaka was WAY down in the queue of requests to join our Anime Inspired Workouts, and then within a matter of a couple weeks he was almost leading all of them.

And we get over 100 requests for characters a day, so it’s not that easy to catch up, let alone take the lead!

We also had a lot of you guys specifically ask if this one can be a calisthenics routine, and while I don’t always just automatically base it on the specific requests for calisthenics (if the character doesn’t make sense then I won’t do you guys a disservice just because some of the members want that), but this time I think it fits really well in with our calisthenics workouts.

I’m sure we’ll have more Classroom of The Elite Inspired Workouts eventually, but for now Kiyotaka is going to be living within our regular Anime Workout Placement Quizzes for you guys.

Kiyotaka Ayanokoji Stats:

Real Name: Kiyotaka Ayanokoji

Height: 5’9

Weight: N/A

Anime: Classroom Of The Elite

Powers: No

Technically Kiyotaka is above average height compared to male anime characters we’ve seen at SHJ, but he’d also be fairly short if compared to male celebs and superheroes.

We’ve also been seeing a taller range of male characters come in more and more.

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.

Kiyotaka Ayanokoji 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.

Kiyotaka Ayanokoji 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 Kiyotaka Ayanokoji I’ll be pulling right from his Wiki Fandom page, starting with what they lead off with here:

Kiyotaka Ayanokōji is the main protagonist of the You-Zitsu series. He is currently a second-year student of Advanced Nurturing High School. Following the entrance exam in which he scored precisely 50 points in every subject, he was placed in D-Class. In the anime adaptation, he sits at the rear left corner of the class seat next to Suzune Horikita. He is the boyfriend of Kei Karuizawa.

We’ll learn much more about him in his abilities section, as they discuss much more than just his physical abilities.

Here’s how they start off:

Kiyotaka’s past is showered in enigma, but brief glances has shown him to be extremely intelligent and perceptive since young. Other than his claims of participating in after-school activities such as piano, calligraphy, and tea ceremonies. It is unknown if he did any of these things. There is no currently existing information regarding his past before the entrance exam of the school. He is shown to have been a part of an unknown organisation in his younger years, though his tenure there and how he left is still unknown.

While Kiyotaka did attempt to make friends when he joined his class, his inexperience in social matters caused him to miss out in forming a group, inadvertently ostracising himself and becoming a loner. While he did find an associate in Suzune Horikita who was also left alone, he was put off by her dislike of friendship and uncaring nature towards others. He was also peeved at her individualistic and prideful nature. Despite his desire to live an ordinary quiet student life, he always finds himself helping people in their desperate times of need as shown when he helped Suzune avoid an assault from her older brother, helped Ken Sudō avoid expulsion twice and saved Airi Sakura from a stalker as well as gaining the latter’s affections for him.

This doesn’t really help us build out the workout, but it does give us a decent amount of background information that I think is definitely relevant to his character and worthy of being noted.

From there they then move on into his actual physical abilities, which we’ll be able to use:

It is presumed that there is more to Kiyotaka than he lets on as during his encounter with Manabu Horikita a veteran blackbelt. Although Kiyotaka didn’t attack, he was able to evade all of Manabu’s strikes in the battle with relative ease and managed to deflect a calculated blow forcing Manabu to create distance between them. This action earned praise from Manabu, who inquired as to what fighting arts he practised but instead received an unconvincing answer in return, showcasing Kiyotaka’s excellence in martial arts and evasive nature. The best fighters of the school Suzune Horikita, Manabu Horikita, Ichika Amasawa,Kakeru Ryūen and his group, all acknowledges and respects his fighting prowess in turn, they all rather stay in his good grace and not make him an enemy during physical confrontations.

They also move on into his intellectual abilities and even academic abilities, but we’ll be sticking right here to discuss what we’re actually using for this routine.

And if I pull from the Character Stats and Profile Wiki page, they actually go into a ton of depth in what we currently know about his physical abilities, starting with this (skipping the overall abilities and moving into the physical):

Attack Potency: At least Wall level, likely higher (At the age of 14, Anyanokouji could fight against and defeat multiple athletic professinal fighters with no difficulty. In the school of Japan’s brightest, he is the absolute strongest by a large margin. Defeated Ryuen, who is a “decent” fighter with no difficulty. Fought three students at once, one having an extremely large physique, with the same one stating Ayanokouji is a monster. Has a grip strength of 220 pounds while suppressed and with one hand. Claimed he could knock down and destroy steel elevator doors with a single kick if he wanted to with ease. Survived in the “white room” experiment, where children were pushed beyond the physical limitations of what humans are supposed to be capable off, and he was the sole survivor), likely higher (Has been suppressed in all his feats and showings. His kicking down of the elevator doors was suppressed)

Speed: At least Superhuman (Could have beaten Suzune’s brother in a race, who is strongly implied to be the strongest and fastest student in the entire school if it wasn’t for another contestant falling over on his lane. Suzune stated that Ayanokouji, even in the race, was holding back immensely and that he is extremely fast and agile. Strongly implied to be a superhuman and was put through training that pushed him to a level no human should ever be able to achieve through regular means, including the speed category)

Lifting Strength: Athletic Human, likely far higher

Striking Strength: At least Wall Class, likely higher

Durability: At least Wall level (No one in the entire verse can hope to harm him. The verse has multiple superhumans and professional fighters far stronger than in the real world), likely higher

Stamina: Extremely high

This actually breaks down what we’ll be working with a bit more.

So here are our goals for this workout: 

• Kiyotaka’s Lean and Toned Physique
• Kiyotaka’s Superhuman Speed and Extreme Stamina
• Kiyotaka’s Lifting and Striking Strength

As I said above: we’ll be using calisthenics to build this one out, and we’ll also have endurance work and some high intensity work as well.

I’ll be keeping this one around an intermediate level for you guys, and you can also scale down as you’d like, or even start with our Beginner Ninja Workout if you’d like to as well.

Kiyotaka Ayanokoji Workout Routine

Training Volume:

5+ days per week

Explanation:

For this one we’re going to be training with 4 days of calisthenics and endurance, and then a final day devoted to either an Elite Circuit Test or long endurance. You can complete the circuit weekly, biweekly or monthly and when you choose not to complete it you sub in long endurance work that week.

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.

Kiyotaka Ayanokoji Workout: Sample Workout Schedule

Monday: Upper Body Calisthenics and Endurance A

Tuesday: Lower Body Calisthenics and Endurance A

Wednesday: Elite Circuit Test

Thursday: Upper Body Calisthenics and Endurance B

Friday: Lower Body Calisthenics and Endurance B

Saturday: Active Rest (Or Optional Bonus Resources)

Sunday: Rest Day

Kiyotaka Ayanokoji Workout: Upper Body Calisthenics and Endurance A

Warm Up: 

25 High Knees

25 Mountain Climbers

25 Jumping Jacks

Workout: 

Push Ups

3×20-30

Sit Ups

3×15-20

Lying Leg Raises

3×15-20

Plank to Push Ups

3×10-15

Bodyweight Rows (or Pull Ups)

3×5-12

Elite Endurance:

Complete 15-60 Minutes of Varied Cardio

See Bonus Resources below for more options.

Kiyotaka Ayanokoji Workout: Lower Body Calisthenics and Endurance A

Warm Up: 

25 High Knees

25 Mountain Climbers

25 Jumping Jacks

Workout: 

Air Squats

3×20-30

Bicycle Crunches

3×20-30

Hanging Leg (or Knee) Raises

3×15-20

Lunges

3×10-15 each leg

Box Jumps

3×5-12

Elite Endurance:

Complete 15-60 Minutes of Varied Cardio

See Bonus Resources below for more options.

Kiyotaka Ayanokoji Workout Routine: Elite 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!)

Elite Circuit Test: Complete 4 Rounds for Time

Run 400M

20 Jump Squats

15 Incline Push Ups

10 Sit Ups

5 Burpees

Kiyotaka Ayanokoji Workout: Upper Body Calisthenics and Endurance B

Warm Up: 

25 High Knees

25 Mountain Climbers

25 Jumping Jacks

Workout: 

Wide to Close Push Ups

3×20-30

V-Ups

3×15-20

Russian Twists

3×15-20

Dips

3×10-15

Chin Ups

3×5-12

Elite Endurance:

Complete 15-60 Minutes of Varied Cardio

See Bonus Resources below for more options.

Kiyotaka Ayanokoji Workout: Lower Body Calisthenics and Endurance B

Warm Up: 

25 High Knees

25 Mountain Climbers

25 Jumping Jacks

Workout: 

Wide to Close Squats

3×20-30

Toe Taps

3×20-30

Lying Leg Raises with Hip Thrust

3×15-20

Bulgarian Split Squats

3×10-15 each leg

Skater Lunges

3×8-12 each leg

Elite Endurance:

Complete 15-60 Minutes of Varied Cardio

See Bonus Resources below for more options.

Kiyotaka Ayanokoji Workout: Optional Elite 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

Kiyotaka Ayanokoji 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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