Isao Shinomiya Workout: Director General of The Defense Force!

Last updated on March 11th, 2023 at 10:00 am

While I am itching to get some more calisthenics workouts in for our Kaiju No. 8 characters, Isao Shinomiya is too incredible of a character to not be next.

There’s a few characters I’m sure we’ll revisit and get multiple variations for once the anime comes out and Kaiju No. 8 blows up…but for now I’m doing my best to get some of our favorite characters here and ready.

That said, so far Isao Shinomiya will be our sixth character inside our Kaiju No. 8 Inspired Workouts Database and we already have requests for more characters waiting from you guys.

For now though, let’s focus on one of, if not the, strongest member of The Defense Force.

Isao Shinomiya Stats:

Real Name: Isao Shinomiya

Height: 6’2

Weight: N/A

Anime/Manga: Kaiju No. 8

Powers: Yes

Isao Shinomiya isn’t quite a behemoth among our male anime characters inside the Anime Workouts Database, but he isn’t that far off either.

A few more inches and we’d be able to categorize him there – though he definitely helps increase the average height range a bit.

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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Goto Ryuji 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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Goto Ryuji 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 Isao Shinomiya I’ll be pulling from his Wiki Fandom page, which starts us off with a brief bio here:

Isao Shinomiya was the Director General of the Defense Force before being absorbed by Kaiju No. 9. He is also the father of Kikoru Shinomiya and husband of Hikari Shinomiya. In the past, Isao was the captain of the First Division.

We already know we’ll be building this one out around mass, but they do reinforce that a bit in his appearance section:

Isao is a tall and muscular middle-aged man with short blond hair, a moustache and beard. He has thick, messy eyebrows and big wild yellow eyes, usually showing a serious look on his face.

They also go on to tell us that ten years ago he looked a bit more youthful, but still had the muscle – just lacking his mustache.

When we move down into his powers and abilities section we can learn a bit more about what we’re dealing with, starting with his overall abilities:

Overall Abilities: Isao was the Director General of the Defense Force and had absolute authority over the entire organization. In the past, he was known as the “strongest soldier” in the entire history of the Defense Force, though Isao himself stated that his current strength was a mere shadow of it’s former glory. Despite this, he was still strong enough to fight on par with a berserk Kaiju No. 8, and nearly kill Kaiju No. 9.

Regardless of whether he is or is not as strong as his former self, Isao Shinomiya had to get that strong to be as strong as he is now at his older age.

Which is something we need to immediately factor into our training.

Think of it as reaping the benefits of your hard work.

That said, they also move on to tell us a lot more about his individual abilities here:

Master Hand-to-Hand Combatant: Isao was a highly skilled close-range fighter. He easily overwhelmed Kafka with powerful punches and fought on par with Kaiju No. 8. He was also capable of exchanging blows with Kaiju No. 9 with only one arm.

Immense Strength: Isao possessed a tremendous degree of physical strength. During his battle with Kaiju No. 8, the force of their fist colliding together was strong enough to destroy multiple layers of an extra-fortified training shelter. He could also match the strength of Kaiju No. 9.

Enhanced Speed and Reflexes: Isao possessed incredible speed and reflexes. He was able to speed blitz and attack Kafka before he realized what happened. He was also fast enough to save Kurusu from Kaiju No. 9’s attack. His reflexes allowed him to dodge some of Kaiju No. 8’s extremely fast attacks.

Immense Endurance: Isao possessed immense levels of physical endurance. Due to his combat suit’s defenses, he was able to endure powerful attacks from Kaiju No. 8 and continued to fight. Although severely injured, Isao was able to get back up and fight after taking a devastating punch from Kaiju No. 9.

High Unleashed Combat Power: As the former director general and leader of the Defense Force, Isao was capable of unleashing an extremely high amount of his combat suit’s power. Currently, it is unknown what his unleashed combat power was when he was alive, though according to Kurusu, Isao could unleash the full power of Kaiju No. 2 which was known for having immense levels of destructive power.

As I mentioned already, this one will be built around weight training due to Isao Shinomiya’s mass and strength, but we also need to take into account his immense endurance as well.

This one will be built around an intermediate to advanced level training being that it will be fairly easy to scale by cutting down on the cardio and weights you utilize.

That said, if you’d like to start small you can jump into our Beginner Behemoth Workout and use that until you think you’re ready for this one.

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Isao Shinomiya Workout Routine

Training Volume:

5-6 days per week

Explanation:

For this one we’re going to be training around mass and strength, while also focusing on our endurance as well. We’ll have five days a week of weight training to build our strength and size, but each day will begin and end with some stamina work that will also keep us lean and toned. You’ll also have a Defense Force Circuit Test to challenge you weekly, biweekly or monthly.

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.

Isao Shinomiya Workout: Sample Workout Schedule

Monday: Chest and Endurance Work

Tuesday: Arms and Endurance Work

Wednesday: Legs and Endurance Work

Thursday: Shoulders and Endurance Work

Friday: Back and Endurance Work

Saturday: Defense Force Circuit Test

Sunday: Rest Day

Isao Shinomiya Workout: Chest and Endurance Work

Warm Up:

10-20 Minutes of Varied Cardio

Main Lift:

Bench Press

2×12, 10 Warm Up Sets

3×5, 8, 10 Working Sets

Accessory Work:

Cable Chest Flyes

3×10

Incline Bench Press

4×12,10,8, 6

Weighted Dips

4×8

Hammer Strength Decline Press

3×12

Immense Endurance Work:

Run 2-3 Miles

(Scale to Walk-Run Intervals)

Isao Shinomiya Workout: Arms and Endurance Work

Warm Up:

10-20 Minutes of Varied Cardio

Main Lift(s):

Preacher Curls

4×12, 10, 8, 6

Seated Overhead Tricep Extension

4×12, 10, 8, 6

Accessory Work:

Reverse Grip Tricep Cable Pushdowns

3×12

Standing Alternating Dumbbell Curls

4×10 each arm

Dumbbell Skull Crushers

3×10

Immense Endurance Work:

Run 2-3 Miles

(Scale to Walk-Run Intervals)

Isao Shinomiya Workout: Legs and Endurance Work

Warm Up:

400-800m Jog

Main Lift:

Back Squats

2×12, 10 Warm Up Sets

3×5, 8, 10 Working Sets

Accessory Work:

Leg Press

3×10

Leg Press

4×12,10,8, 6

Bulgarian Split Squats

4×8 each leg

Cable Pullthroughs

3×12

Immense Endurance Work:

Run 2-3 Miles

(Scale to Walk-Run Intervals)

Isao Shinomiya Workout: Shoulders and Endurance Work

Warm Up:

10-20 Minutes of Varied Cardio

Main Lift:

Overhead Press

2×12, 10 Warm Up Sets

3×5, 8, 10 Working Sets

Accessory Work:

Seated Straight Arm Front Raises

3×10

Power Cleans

4×12,10,8, 6

Barbell Shrugs

4×8

Kettlebell Swings

3×12

Immense Endurance Work:

Run 2-3 Miles

(Scale to Walk-Run Intervals)

Isao Shinomiya Workout: Back and Endurance Work

Warm Up:

10-20 Minutes of Varied Cardio

Main Lift:

Deadlift

2×12, 10 Warm Up Sets

3×5, 8, 10 Working Sets

Accessory Work:

Wide Grip Cable Rows

3×10

Close Grip Cable Pulldowns

4×12,10,8, 6

Wide Grip Pull Ups

4×8

Hammer Strength Single Arm Pulls

3×12

Immense Endurance Work:

Run 2-3 Miles

(Scale to Walk-Run Intervals)

Isao Shinomiya Workout: Defense Force 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!)

Defense Force Circuit Test: 4 Rounds for Time

Run 800M

40 Push Ups

30 Air Squats

20 Sit Ups

15 Dips

10 Pull Ups

Isao Shinomiya Workout: Immense 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

Isao Shinomiya 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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