Last updated on June 5th, 2023 at 09:48 am
We haven’t added a new character into our Fire Force Inspired Workouts in a bit and you guys have been wanting a Captain Obi calisthenics workout for some time now so I decided to push him up a bit and make it happen this week.
We have already had our original Captain Obi Workout that revolved around weight training, but for this one we’ll be strictly training around calisthenics and bodyweight movements and still looking to replicate that muscular aesthetic that he has.
I will say that we do know Captain Obi trains with weights in Fire Force, which is another reason why our original was built that way (on top of the fact that it is a more effective and efficient way to achieve his type of physique), but being that we have so many members of The SHJ Army looking to utilize strictly bodyweight movements I want to make sure we keep it versatile and continue adding to our calisthenics workouts.
Akitaru Obi Stats:
Real Name: Akitaru Obi
Height: 6’2 1/2
Weight: 238 lbs.
Anime: Fire Force
Powers: No
Akitaru Obi is actually pretty tall, coming in the taller range we’ve seen but just missing what we’d consider a behemoth among our male anime characters within the Anime Workouts Database by about 3 or 4 inches.
That said, he is another character that is helping to drive that average height range up 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.
Grab The Unofficial Fire Force Workout Booklet and Unleash Your Inner Company 8!
Akitaru Obi 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.
Take The Fire Force Workout Placement Quiz Now!
Akitaru Obi Calisthenics 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.
We’ve already seen Captain Obi here at SHJ so we know what we’re dealing with, but we’re still going to break it down again just in case this is the first article and research section you’re landing on and want the full scoop.
For that I’ll be pulling right from his Wiki Fandom page starting with his super bio section here:
Akitaru Ōbi is the former captain of Tokyo’s Special Fire Force Company 8.
This tells us essentially nothing for our workout research, but is necessary information in terms of background for our Captain Obi.
That said, we’re going to get a lot more information from his abilities section, and we already know that he is JACKED so we’ll be working around that as well.
When we move down into his abilities they share a large section with us about his overall abilities:
As a firefighter, Akitaru was recognized enough to be decorated twice, though both titles were revoked due to actions that prioritised saving citizens’ lives, at the expense of defying orders. This past experience allows him to effectively assess situations and calm his allies, be it in or out of the battlefield. As a normal person lacking ignition abilities, he is compelled to train just about all the time, leading him to sport a very fit physique, which allows him to face Infernals despite lacking abilities common with the other known Captains. He is able and required to carry up to 30kg of equipment each time, just so that he is well-equipped on a mission to fight an Infernal. After seeing that Ōbi is able to rip train tracks out of the ground and bend steel with his bare hands, Captain Giovanni expresses shock, finding Akitaru’s strength to be insane. In battle, he is seen using different weapons depending on the situation, like the Core Annihilating Pile Bunker or a fire fighting ax, which he can veil in white steam and thrust at the opponent. His weapons appear to be designed in order to impale an Infernal’s core with low difficulty. As a combatant, Ōbi strikes without hesitation, grabbing Infernals with his bare hands to hold them still despite them burning him. He will risk his life if it means creating an opening to exploit or to set up his plan. As a strategist, Akitaru is often creating battle plans on the spot, such as using train tracks as a ladder to gain the high ground or using fire extinguishing foam as smokescreen. He is willing to take massively damaging hits from powerful foes if it means getting within range, even allowing Benimaru to strike him with explosion after explosion so as to hit him.
As I mentioned above: we know Captain Obi trains using weights, and that’s why we have our original Captain Obi Workout, but for this one we’re looking to replicate his strength and physique with just calisthenics training.
From there we can move on to discuss more of his strength, which they break down here for us:
According to Benimaru, Obi is almost the embodiment of Hysterical Strength; somebody who is able to push themselves beyond normal limits when their life is endangered. It is unclear if Benimaru is speaking literally or metaphorically as Hysterical Strength is meant to be an application of Third Generation pyrokinetic abilities but when his life is endangered Obi is able to rip through metal chains with nothing but his raw strength and harden his muscles to the point insect stingers cannot pierce his body.
That means the goals for our Akitaru Obi Inspired Workout are:
- Akitaru Obi’s Muscular and Toned Physique
- Akitaru Obi’s Hysterical Strength
- Akitaru Obi’s Firefighter Speed and Endurance
For this we’ll have a lot of volume and focus on progressive overload, but there won’t be a ton of intensity.
That means all fitness levels should be able to cut the volume down a bit and then add it back in as you feel yourself getting stronger.
That said, if you want to start with one of our Beginner Workouts then the Beginner Ninja Workout would be the best place to start.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Akitaru Obi Calisthenics Workout Routine
Training Volume:
4 days per week of calisthenics and 1-2 days a week of endurance training
Explanation:
To turn our Captain Obi training into calisthenics we’ll be utilizing four days of calisthenics training that will be based on hitting fatigue and using progressive overload to focus in on hypertrophy and building muscle, but the scaling up will be on you. I won’t be there to tell you went to increase the volume/workload. We’ll also use long distance endurance training and even a little HIIT to build that speed and endurance of a firefighter has as well.
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 & tradition pyramid training, straight sets, super sets, progressive overload and more.
Akitaru Obi Calisthenics Workout Routine: Sample Workout Schedule
Monday: Upper Body Focused Calisthenics Work and Core
Tuesday: Full Body Calisthenics Work and HIIT
Wednesday: Long Distance Cardio Endurance Training
Thursday: Lower Body Focused Calisthenics Work and Core
Friday: Full Body Calisthenics Work and HIIT
Saturday: Long Distance Cardio Endurance Training
Sunday: Rest Day
Akitaru Obi Calisthenics Workout: Upper Body Focused Calisthenics Work
Warm Up:
Jog 400m
Initial Work:
Your starting work is scalable but as the weeks go by it’s your responsibility to increase the volume/rep count.
Regular Push Ups (Can Scale on Knees)
4×25
Skull Crushers (Calisthenics)
4×20
Wide to Close Push Ups (Can Scale on Knees)
4×20
Dips (Can Scale using Chair)
4×20
Pull Ups (Can Scale to Pikes)
4×10
Fatigue Blowout:
Complete 3 Rounds Super-Set Style
- Push Ups to Failure
- Dips to Failure
- Pike Push Ups to Failure
Core Work:
Forearm Plank
3×60 Seconds
V-Ups
3×30
Leg Raises (Lying or Hanging)
3×25
L-Sit Hold
3×15 Seconds
Akitaru Obi Calisthenics Workout: Full Body Focused Calisthenics Work and Firefighter Endurance
For your full body calisthenics days we’re going to focus in on working with the most effective compound calisthenics movements and hit them HARD.
Warm Up:
Jog 400m
Initial Work:
Your starting work is scalable but as the weeks go by it’s your responsibility to increase the volume/rep count.
Explosive Push Ups
5×30
Jump Squats
5×20
Dips
5×15
Chin Ups
5×10
Firefighter Endurance Work:
Complete 30-60 Minutes of Varied Cardio.
Switch this up between HIIT, slow steady endurance, and other variations (resources provided under endurance training day).
Akitaru Obi Calisthenics Workout: Firefighter Endurance
For your endurance or HIIT 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:
Akitaru Obi Calisthenics Workout: Lower Body Focused Calisthenics Work
Warm Up:
Jog 400m
Initial Work:
Your starting work is scalable but as the weeks go by it’s your responsibility to increase the volume/rep count.
Air Squats (Can Scale Using Chair)
4×25
Glute Bridges
4×20
Bulgarian Split Squats
4×20 each leg
Alternating Pistol Squats (Scale Using Chair)
4×20 total
Box Jumps
4×10
Fatigue Blowout:
Complete 3 Rounds Super-Set Style
- Pause Squats to Failure
- Wall Sit to Failure
- Lying Leg Raises to Failure
Core Work:
Forearm Plank
3×60 Seconds
Sit Ups
3×30
Russian Twists
3×25
Hollow Hold
3×15 Seconds
Akitaru Obi Calisthenics Workout: Full Body Focused Calisthenics Work and Firefighter Endurance
For your full body calisthenics days we’re going to focus in on working with the most effective compound calisthenics movements and hit them HARD.
Warm Up:
Jog 400m
Initial Work:
Your starting work is scalable but as the weeks go by it’s your responsibility to increase the volume/rep count.
Explosive Push Ups
5×30
Jump Squats
5×20
Dips
5×15
Chin Ups
5×10
Firefighter Endurance Work:
Complete 30-60 Minutes of Varied Cardio.
Switch this up between HIIT, slow steady endurance, and other variations (resources provided under endurance training day).
Akitaru Obi 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
Join The Ultimate Fitness X Fandom Membership.
GRAB THE UNOFFICIAL FIRE FORCE WORKOUT BOOKLET!
More than 10 Workouts for All Different Generations of Pyrokinetics, Powerless Firefighters, and Members of ANY Fire Force Company!
(Unofficial Workouts Inspired by Characters)
SIGN UP FOR FREE WORKOUTS!
Join over 100,000 member of The SHJ Army & receive:
AWESOME 🙌🙌
Hello, I’ve been doing this bodyweight routine for a while now and I’ve been slowly increasing volume, intensity, etc I have gotten some pretty amazing results but recently I’ve found that as I increase volume my workouts take up much more time. I was told by my friend that a certain strategy could help when it came to body weight and I wanted your opinion on it since I’m afraid I’ll be hindering my progress. The idea is to incorporate an isometric hold for whatever movement you’re doing. You’ll hold this to fire up the muscle until failure and right before you fail you do as many reps as possible. So for example you’d hold at the bottom of a push-up and stay there until you’re about to fail but before you do you start doing as many reps as possible. That’s one set. I realize this cuts the volume pretty low because on average I’m able to do 40+ push-ups but when I do the hold I feel my muscles A LOT more and I’m only able to get in maybe 8-10 reps. I’m wondering if this might be more effective in the long run for time-efficient workouts and muscle-building. Thank you.