Back in the days of the original Dragon Ball anime Yamcha was one of my favorite characters.
He was an older (in comparison to young Goku), badass looking, super strong human.
All things I could either relate to, or want to relate to!
Moving further into Dragon Ball Z Yamcha went from a major deuteragonist to a bit of a supporting character, one who is known more for dying than the fact that he is one of the most powerful humans on Earth!
BUT, we’re bringing him in to join our Dragon Ball Inspired Workouts to give credit where credit is due.
Yamcha Stats:
Real Name: Yamcha
Height: 6’0
Weight: 150 lbs.
Anime: Dragon Ball Z
Powers: Yes
Yamcha is actually quite tall compared to our male anime characters, and definitely our DBZ characters.
He wouldn’t be considered a behemoth, but he’s also definitely not short.
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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Yamcha 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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Yamcha 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 Yamcha I’ll be pulling right from his Dragon Ball Wiki Fandom page which will do his character some justice and discuss just how strong he actually is:
Yamcha is a major deuteragonist in the Dragon Ball manga and in the anime Dragon Ball, and later a supporting tritagonist in Dragon Ball Z and Dragon Ball Super, with a few appearances in Dragon Ball GT. He is a former boyfriend of Bulma and the lifelong best friend of Puar.
A former desert bandit, Yamcha was once an enemy of Goku, but quickly reformed and became a friend and ally. Brave, boastful and dependable, Yamcha is a very talented martial artist and one of the most powerful humans on Earth, possessing skills and traits that allow him to fight alongside his fellow Z Fighters when major threats loom. Although he retired by the latter half of Dragon Ball Z, due to being largely outclassed by both his allies (namely the Saiyans) and their enemies, he is always present whenever a new threat approaches, and will occasionally lend a helping hand, thus proving himself to be a powerful ally in his own right.
If we move down into how powers and abilities they tell us even more about his power level.
Here’s how they start us off:
Yamcha is one of the strongest human fighters on Earth. The fact that his enemies underestimate him at times actually plays into Yamcha’s favor, allowing him to catch his enemies off guard. Since his early appearance in Dragon Ball, Yamcha is shown to be a skilled martial artist. Yamcha was capable of matching Goku (whose power level was 10 but was weakened from hunger at the time) in combat and nearly defeats him in their first encounter. When Goku trains with Roshi, however, Yamcha is far surpassed.
While Goku trained with Roshi, Yamcha trained for a month in the wilderness. At the 21st World Martial Arts Tournament, Yamcha makes it past the elimination rounds and defeats most ordinary martial artists including Fighter 40. Yamcha fights Jackie Chun in the quarter finals, who dodges all of his attacks with little effort. Jackie Chun easily defeats Yamcha with a kiai.
They discuss a bit more about his appearance in Dragon Ball and then they move into Dragon Ball Z, which tells us a lot more about how we’ll need to be training.
Here’s how they break down his power level and training in DBZ:
In the beginning of Dragon Ball Z, Yamcha’s power level is calculated as 177 by the scouter used by Bulma. After training at Kami’s Lookout for a year, his power level is 1,480. At that time, even though he is proven to be stronger than a Saibaman, he could not save himself from the suicidal Saibaman Bomb attack which killed him (albeit Yamcha had his back turned and was caught off-guard, due to his overconfidence in believing the creature to be dead). Afterwards, in the Other World, Yamcha trains under King Kai, and in the anime, when joining forces with Tien and Chiaotzu, together they are shown strong enough to give a hard time to Piccolo. Also in the anime, in a sparring session on King Kai’s planet, he defeats Recoome, an opponent whose power level is at least 40,000 and had easily taken out Vegeta.
After Goku tells the others of the androids, he offers to train with both Yamcha and Krillin. They both refuse, with Yamcha saying that he couldn’t keep up with Goku’s kind of training. His own training methods began with standard weight-machines; however, his raw strength proved too much for the setup, quickly breaking them from too much force being applied to them. Later, wanting to prove to himself that he is just as capable as Vegeta, Yamcha recklessly tried using the Gravity Machine, setting it to 300 times Earth’s gravity like Vegeta. Quickly, he found himself utterly overwhelmed by it. Nonetheless, he proved just strong enough to reach the control panel above him to turn off the machine before passing out.
After three years of intense training on Earth, Yamcha has gotten stronger, as Android 20 thought he was Goku when he first detected his power, though Gero was unaware of Goku’s extreme growth since his battle against the Saiyans, convinced that he had already reached his peak. He is easily brought to near-death in one blow by Gero (although Yamcha was caught off-guard from not knowing of Gero’s identity, his android status or his energy absorption power, the latter of which quickly drained him before he could fight back). Later, he was decimated by a Cell Jr. when the small Bio-Androids attack, and only survives because the Cell Juniors were suppressing their power as they were ordered not to kill the Z Fighters. However, Yamcha, alongside Tien, were able to launch a Cell Jr. backwards after hitting the creature with a double knee strike.
Even though Yamcha may have used some weight training, we’re actually going to be building this one out around calisthenics due to his power level in comparison to our other Z Fighters.
But, because we’re technically scaling down to calisthenics, we’ll be scaling UP to an intermediate to advanced level of calisthenics in order to accomplish our Yamcha training.
That means our goals for our Yamcha Inspired Workout are:
- Yamcha’s Muscular and Shredded Physique
- Yamcha’s Incredible Strength and Speed
- Yamcha’s Endurance and Power Level
For this we’ll be training like a martial artist but focus on strength and speed with progressive overload combined with an intensity level that will inherently work on our endurance as well.
If you’re not an intermediate to advanced training level I recommend starting with our Beginner Ninja Workout or one of the other calisthenics workouts within our database.
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Yamcha Workout Routine
Training Volume:
4-5 days per week
Explanation:
We’ve seen a style like this used for Lee Sin and Illumi Zoldyck – but instead of 4 days of similar training we’ll have three (Alpha, Bravo Charlie) and then we’ll also have a day devoted to endurance work and a final training day devoted to a Saiyan Level Circuit Test you can complete weekly, biweekly or monthly as you please.
Jump Rope Scaling Guide:
Scale Jump Rope Skips to Jumping Jacks or Toe Taps onto a DB or KB or Stair. Also scale from 100 to 30-50 reps as needed.
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Yamcha Workout: Sample Workout Schedule
Monday: Martial Artist Calisthenics Alpha
Tuesday: Saiyan Level Circuit Test
Wednesday: Martial Artist Calisthenics Bravo
Thursday: Optional Endurance Work
Friday: Martial Artist Calisthenics Charlie
Saturday: Active Rest Day
Sunday: Rest Day
Yamcha Workout: Martial Artist Calisthenics Alpha
Complete 3-5 Rounds:
(Beginner = 3, Intermediate = 4, Advanced = 5)
**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**
Boxer Skips x 100
Hollow Hold x 30
Boxer Skips x 100
Push Ups x 25
Boxer Skips x 100
Sit Ups x 20
Boxer Skips x 100
Glute Bridges x 15
Boxer Skips x 100
Dips x 12
Boxer Skips x 100
Chin Ups x 8-10
Rest 1-5 Minutes as Needed
Yamcha Workout Routine: Saiyan Level 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!)
Saiyan Level Circuit Test: Complete 6 Rounds for Time
400M Run
25 Push Ups
20 Air Squats
15 Dips
10 Pull Ups
Yamcha Workout: Martial Artist Calisthenics Bravo
Complete 3-5 Rounds:
(Beginner = 3, Intermediate = 4, Advanced = 5)
**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**
Alternating Foot Skips x 100
Air Squats x 30
Alternating Foot Skips x 100
Decline Push Ups x 25
Alternating Foot Skips x 100
Lying Leg Raises x 20
Alternating Foot Skips x 100
L-Sit Hold x 15 seconds
Alternating Foot Skips x 100
Plank to Push Ups x 12
Alternating Foot Skips x 100
Pull Ups x 8-10
Rest 1-5 Minutes as Needed
Yamcha Workout: Optional 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
Yamcha Workout: Martial Artist Calisthenics Charlie
Complete 3-5 Rounds:
(Beginner = 3, Intermediate = 4, Advanced = 5)
**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**
Boxer Skips x 100
Superman Hold x 30
Boxer Skips x 100
Incline Push Ups x 25
Boxer Skips x 100
V-Ups x 20
Boxer Skips x 100
Bulgarian Split Squats x 15 each leg
Boxer Skips x 100
Tricep Extensions x 12
Boxer Skips x 100
Wide Pull Ups x 8-10
Rest 1-5 Minutes as Needed
Yamcha 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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