Kirei Kotomine Workout: Train like The Fate Master of Assassin!

I have been loving our Fate Series and working on expanding our Fate Inspired Workouts mini-database fairly quickly.

I’m even bringing in two new characters this week since the last couple of weeks I’ve brought in one each time and you guys have loved it.

We’re getting closer and closer to reaching ten characters in there and getting an Unofficial Workout Booklet.

And I’m definitely going to need bring on a couple lists to discuss our most popular and powerful characters from our Fate series because you guys are asking for more and more.

For now though, let’s bring in the Master of Assassin!

Kirei Kotomine Stats:

Real Name: Kirei Kotomine

Height: 6’3

Weight: 180 lbs.

Anime: Fate/Zero

Powers: No

Kirei is actually quite tall.

He might even be considered a behemoth among our Anime Workout Routines, but his weight doesn’t quite give him the status that our other characters get.

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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Kirei Kotomine 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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Kirei Kotomine 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 Kirei Kotomine I’ll be pulling right from his Wiki Fandom page, starting with a fairly large bio they give us here:

Kirei Kotomine is the Master of Assassin in the Fourth Fuyuki Holy Grail War of Fate/Zero. He later forms a contract with Archer after Assassin’s defeat. This contract persists into the Fifth Fuyuki Holy Grail War of Fate/stay night, where he is also appointed overseer of the Holy Grail War and forcibly takes the contract of Lancer after dealing a fatal wound to his Master, Bazett Fraga McRemitz. While he is supposed to be an impartial mediator, he works in the background of the Holy Grail War to meet his own goals. He is a main character of Fate/Zero and a major antagonist of Fate/stay night.

From there we can move down into Kirei’s abilities, which are pretty lengthy.

In order to tackle all of them we’ll start by breaking down what they give us for his overall abilities description:

Kirei’s talents qualify him both as an Executor in the service of the Holy Church Executor and a Magus who specializes in healing. His title of “Executor” inherently signifies that he is an elite killer who has successfully completed brutal and pious training to become mankind’s weapon. However, his skills as a first class Executor still cannot match the seventh of the Burial Agency under normal conditions. While still capable of displaying superhuman feats of strength and agility by the time of the Fifth Grail War, he has not gotten stronger with age and is substantially weaker than Bazett Fraga McRemitz in terms of pure strength without the assistance of weapons or magecraft. However, if one were to compare Bazett with Kirei at his peak ten years before (the “brightest moment of his life”), he would be the physically superior fighter overall.

His combat ability in at his peak is extremely strong when counting his abnormally large number of Command Spells, utilizing one or two at a time putting his physical ability equal to that of a Dead Apostle, and tenacity towards Kiritsugu, so he could even win against Ciel at that time. The state could also allow him to defeat a Servant under limited conditions. The only ones he could readily defeat would be those who lack physical power like an Assassin after having been revealed or a Caster in close combat. Defeating those that specialize in hand-to-hand combat would require a special condition in his favor like surprise or suitability against the opponent.

And there’s much more than just that!

They go on to discuss his physical abilities with a larger section, and then his Bajiquan, Black Keys, Angra Mainyu, Magecraft, Servant contracts and even Spiritual Healing.

But for the sake of this one we’ll be focusing in on his combat abilities to be able to build out the best routine.

Here’s how they break that down for us:

Kirei is a skilled Executor, who has become a combat expert with over ten years of experiences in killing magi. He has experience hunting many strange magi and has fought countless numbers to the death, so he is used to facing enemies beyond common sense. Even though Rin is stronger, he would counter her talents in battle because of his experience. As he knows her, he would win against her eighty percent of the time due to having knowledge of her past traumatic experiences. He excels at opening up the trauma of the enemy, and as it is not easy for humans to conquer trauma printed into them, having such experiences probed would make her unable to take advantage of her true potential.

He is extremely strong, allowing him to gather all his strength to jump ten meters up and grab a person out of a tree by the head before they can react, all in an instant. Due to his strength, his muscles are trained to the point where they go far beyond what would overpower a normal person in theory. He can easily fall twenty meters while carrying a small girl and land without any issue. He can run fifty kilometers per hour in a forest with uneven terrain while carrying a small girl without reinforcing himself with magecraft, and he does not display any tiredness at all, compared to Shirou being barely able to keep up even when reinforced by Archer’s arm to a large degree. He is skilled at free climbing, comparing climbing four stories of a building as easy as walking down the street compared to something like a wall of ice.

They actually go on to discuss even more than that, but I wanted to make sure I included the portion that discussed his strength.

For those of you who just skimmed, they say: he is extremely strong, allowing him to gather all his strength to jump ten meters and grab a person out of a tree by the head before they can react,”

For this one, though, taking his physique and assassination skills into consideration, we’ll actually be using bodyweight training to accomplish our goals.

Which brings us to the objectives.

Our goals for this Kerei Inspired Workout are:

• Kerei’s Extreme Strength and Agility
• Kerei’s Assassination Maneuverability
• Kerei’s Lean and Toned Physique

This is definitely going to be a fun one, but nothing we haven’t prepared for!

It will actually built more around an intermediate to advanced level so if you need to scale down you should; or even start with our Beginner Ninja Workout and then work your way up to this one!

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Kirei Kotomine Workout Routine

Training Volume:

3-5 days per week

Explanation:

As I mentioned above this one is going to be build around a calisthenics program that is somewhere between intermediate to advanced. We’ll be training 3 days a week with some high intensity bodyweight training and then we’ll also have a day devoted to endurance and a final day devoted to our Assassin Circuit Test.

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Kirei Kotomine Workout: Sample Schedule

Monday: Master of Assassin Calisthenics A

Tuesday: Assassin Circuit Test

Wednesday: Master of Assassin Calisthenics B

Thursday: Executor Endurance Work

Friday: Master of Assassin Calisthenics C

Saturday: Optional Endurance, Parkour and MMA

Sunday: Rest Day

Kirei Kotomine Workout: Master of Assassin Calisthenics A

Warm Up:

Jump Rope Warm Up

3×50 High Knees

Workout:

Superset A:

A. Close to Wide Push Ups

3×20

B. Dips

3×10

Superset B:

A. Chin Ups

3×10

B. Mountain Climbers

3×20

Superset C:

A. Air Squats

3×20

B. Hanging Leg Raises

3×10

Row Finisher:

Row 1600m

Kirei Kotomine Workout: Assassin 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!)

Assassin Circuit Test: Complete 3 Rounds for Time

50 Jump Rope Skips

40 Second L-Sit Hold

30 Close To Wide Push Ups

20 Box Jumps

10 Wall Climbs

Kirei Kotomine Workout: Master of Assassin Calisthenics B

Warm Up:

Jump Rope Warm Up

3×50 High Knees

Workout:

Superset A:

A. V-Ups

3×20

B. Handstand Push Ups

3×10

Superset B:

A. Wide Grip Pull Ups

3×10

B. Lying Leg Raises

3×20

Superset C:

A. Alternating Pistol Squats

3×20

B. Clap Push Ups

3×10

Bike Finisher:

Bike 3200m

Kirei Kotomine Workout: Executor 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

Kirei Kotomine Workout: Master of Assassin Calisthenics C

Warm Up:

Jump Rope Warm Up

3×50 High Knees

Workout:

Superset A:

A. Regular Push Ups

3×20

B. Plank

3×60 Seconds

Superset B:

A. Pull Ups

3×10

B. Inch Worms

3×20

Superset C:

A. Dips

3×20

B. Glute Bridges

3×10

Swim Finisher:

Swim 1200m

Kirei Kotomine 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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