Last updated on September 27th, 2023 at 07:21 am
Our original Tokita Ohma Calisthenics Workout made waves and led us to a full flurry of more character workouts from Kengan Ashura – and now we’re back for a weight training variation before the new seasons launches on Netflix.
When I originally sat down to make Tokita’s routine I wanted to write it up as a hybrid training system, using mostly weights, but many of our members in The SHJ Army specifically asked for it to be added to our calisthenics workouts, which is why it ended up there at first.
Now we have a full Kengan Ashura Workout Database, and it’s time for us to get JACKED like Tokita Ohma, in the best way possible.
Tokita Ohma Stats:
Real Name: Tokita Ohma
Height: 6’0
Weight: 187 lbs.
Anime: Kengan Ashura
Powers: No
Tokita Ohma is fairly tall, coming in above average when compared to other male anime characters, and only about six inches from being considered a behemoth in our Anime Workouts Database.
That said, his 187 pounds seem pretty good for the amount of mass he has on his physique.
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 Kengan Ashura Workout Booklet and Unleash Your Inner Fighter!
Tokita Ohma 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 Anime Workout Placement Quiz Now!
Tokita Ohma 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 Tokita Ohma we’ll be pulling right from his Wiki Fandom page, starting with what they tell us in his bio section here:
Tokita Ohma, also known as The Asura, is a man who loves to fight. He entered into the Kengan Association, fighting for the Nogi Group. During the Kengan Annihilation Tournament, Ohma fought for Yamashita Trading Co. with Yamashita Kazuo as his employer. Two years later he entered the Kengan Association VS Purgatory Tournament as a representative for the Kengan Association.
We can skip right by his appearance section considering it’s quite obvious what we’re working around when it comes to his aesthetic. They make mention to the fact that he has an extremely athletic build, which is nothing surprising to note, so we’ll move right onto his abilities section.
When we move to his powers and abilities we can start off with how they lead us into it:
Ohma is a powerful fighter whose strength, speed and endurance were far above any average human’s; he was an excellent fighter in all statistics. When Kazuo’s son Yasuo accidentally brought home a biker gang consisting of more than a hundred men, Ohma defeated all of them without breaking a sweat or incurring even a scratch. He has been noted to possess extraordinary kinetic vision, allowing him to clearly see the “flow of power” in his opponents, as well as an equally extraordinary sense of hearing. Ohma’s auditory capabilities are so well refined, he was able to identify Koji Kaburagi’s specific “sounds” (breathing, heartbeat, moving joints etc.) and then resume fighting at near-full capacity, despite his temporary audio impairment. After that, Ohma learned to consciously shut out all surrounding noises in his environment except for that of his opponent, in particular, their breathing.
Ever since being taught how by Niko fourteen years prior, Ohma performed image training within an out-of-body experience while asleep. By imagining an environment exactly like reality, Ohma made copies of fighters he had observed and then sparred with them. He fought in an average of eight imaginary matches per slumber and had fought in well over 40,000 imaginary matches over the past 14 years; due to the principles of rote learning, this enabled Ohma’s brain to act without thinking.
Right off the bat we can tell that we have our work cut out for us, and they’re not even close to done.
They continue on by discussing his endurance and more:
In extreme situations where his stamina is completely depleted, Ohma is able to involuntarily perform autophagy, breaking down his housekeeping proteins and allocating them to basic life functions, allowing him to fight past his limits. In this state, Ohma is capable of fighting with more steady and smooth motions than when he was fatigued.
Due to the “Advance”, Niko was forced to use Chi Blockage, creating a slight bend in his spine to reduce his “power output” ten years before the tournament. As a result, Ohma lost several key memories as well as his mastery over the Niko Style. After regaining all his memories after his fight with Raian, Ohma ascended to a new level of fighting skill, showing great mastery over the Niko Style as well as overall masterful fighting prowess.
Ohma’s winning streak, up until his final match with Kuroki, is remarkable for someone who was only a Kengan fighter for a relatively brief career. In the Annihilation Tournament, his opponents were Inaba, Raian, Cosmo and Wakatsuki. Though he couldn’t fend off Inaba’s ensnarement with his hair without falling back to the Advance, it was during the fight with Raian that he regained his memories and techniques could he beat him, but not without compromising his health even further.
They continue to go onto discuss more of his fighting credentials and then they move into some of his specific techniques.
The most prominent technique that we’ll need to make mention to is his Niko Style and Advance special technique.
Neither have specific functions that we can train around within our workout routine, but we can’t discuss his background without at least mentioing them both.
That said, the goals for our Tokita Ohma Inspired Workout are going to be:
- Tokita Ohma’s Shredded Muscular Aesthetic
- Tokita Ohma’s Enhanced Strength and Speed
- Tokita Ohma’s Fighter Endurance and Mobility
This one won’t be easy, and it definitely won’t be for beginners.
This one will be perfect for an intermediate to advanced level member who is looking to step it up a notch and really get shredded.
If you are a beginner, though, you’ll want to start off with the Beginner Workouts, with the Beginner Behemoth Workout being your best bet.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Tokita Ohma Workout Routine
4-5+ days per week
For this one we’re going to be modeling it off of our recent Zombieman Workout because not only did I love writing it, but you guys had some great feedback on it, as well as each character having very similar goals and physique style. You’ll notice the endurance work and circuit test have both been changed up to make this one unique to Tokita. We’ll be training 4 days per week with a full body split and an extra day devoted to our Advance Circuit Test which you can add in weekly, biweekly or monthly as you’d like. On the weeks you don’t complete the circuit tack on extra endurance work to increase your fighter endurance like Tokita.
Scaling Advice:
For this one scaling down is quite easy. You can cut down the abs and arm work on each day of training and still easily achieve six pack abs and toned muscular/strong arms. You can also cut out the daily endurance work, or scale it back. I made sure to include the abs and arm exercises as the last sets each day so it’s easy to cut if you’d like.
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.
Tokita Ohma Workout: Sample Schedule
Monday: Niko Style Full Body Shred A
Tuesday: Niko Style Full Body Shred B
Wednesday: Advance Circuit Test
Thursday: Niko Style Full Body Shred C
Friday: Niko Style Full Body Shred D
Saturday: Optional Bonus Training Day
Sunday: Rest Day
Tokita Ohma Workout: Niko Style Full Body Shred A
Warm Up:
Varied Cardio (Walk/Bike/Run/Elliptical/StairMaster)
15-60 Minutes
(If you JUST want a warm up stick to 15-30 minutes, but if you’d like to also burn some extra calories [to shred fat] and work on your endurance you can step this one up a notch to closer to 45-60 minutes, switching up your style every 15-30 minutes or so [or sticking to your favorite]).
Workout:
Incline Dumbbell Chest Press
3×15, 12, 10
Leg Press
3×15, 12, 10
DB Shoulder Front Raises
3×15
Close Grip Cable Rows
3×12
Cable Crunches
3×20
Alternating DB Curls
3×10 each arm
Dumbbell Tricep Kickbacks
3×10 each arm
Tokita Ohma Workout: Niko Style Full Body Shred B
Warm Up:
Varied Cardio (Walk/Bike/Run/Elliptical/StairMaster)
15-60 Minutes
(If you JUST want a warm up stick to 15-30 minutes, but if you’d like to also burn some extra calories [to shred fat] and work on your endurance you can step this one up a notch to closer to 45-60 minutes, switching up your style every 15-30 minutes or so [or sticking to your favorite]).
Workout:
Chest Flys
3×15, 12, 10
Weighted Glute Bridges
3×15, 12, 10
Upright Rows
3×15
Wide Grip Cable Pulldowns
3×12
Hanging Knee Raises
3×20
Preacher Curls
3×10
Skull Crushers
3×10
Tokita Ohma Workout: Advance 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!)
Advance Circuit Test: Complete 3-5 Rounds for Time
400M Run
30 KB Deadlifts
25 Push Ups
15 KB Swings
10 Dips
5 Pull Ups
Tokita Ohma Workout: Niko Style Full Body Shred C
Warm Up:
Varied Cardio (Walk/Bike/Run/Elliptical/StairMaster)
15-60 Minutes
(If you JUST want a warm up stick to 15-30 minutes, but if you’d like to also burn some extra calories [to shred fat] and work on your endurance you can step this one up a notch to closer to 45-60 minutes, switching up your style every 15-30 minutes or so [or sticking to your favorite]).
Workout:
Decline Hammer Strength Press
3×15, 12, 10
Goblet Squats
3×15, 12, 10
Lateral Raises
3×15
Bent Over Rows
3×12
Weighted Sit Ups
3×20
Hammer Curls
3×8 each arm
Tricep Dips
3×10
Tokita Ohma Workout: Niko Style Full Body Shred D
Warm Up:
Varied Cardio (Walk/Bike/Run/Elliptical/StairMaster)
15-30 Minutes
Workout:
Bench Press
3×15, 12, 10
Weighted Lunges
3×10 each leg
Overhead Press
3×15, 12, 10
Chin Ups
3×10
Russian Twists
3×30
Cable Curls
3×10
Overhead Tricep Extension
3×10
Tokita Ohma Workout: Endurance Work Resources
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:
Tokita Ohma 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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