Akira Tendou Workout: Train like Akira from Zom 100!

We started with our Kencho Inspired Workout, but now it’s time for Akira to get his well deserved spot at SHJ.

Kencho had more initial requests, for obvious reasons, but once he made it on the site you guys blew up the request forms waiting for Akira.

And, being that we trained with weight for Kencho, and because of Akira’s overall aesthetic being good for it, we’re going to be adding him into our calisthenics workouts and building this one around bodyweight training.

This won’t necessarily be a beginner workout, considering Akira is actually quite strong, but we’ll break that down more for you in the workout research section below.

Akira Tendou Stats:

Real Name: Akira Tendou

Height: 5’9

Weight: N/A

Anime: Zom 100

Powers: Yes

Akira is actually quite tall compared to male anime characters, but still more than half a foot shorter than what we’d consider a behemoth among our Anime Workouts Database.

That said, he is quite slender and would likely come in fairly light if I had to guess at his weight.

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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Akira Tendou 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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Akira Tendou 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 Akira I’ll be pulling right from his Wiki Fandom page, starting with what they tell us about his bio section here:

Akira Tendou is the main character of Zom 100: Bucket List of the Dead. He is a former employee of a black company and the original author of the Bucket List.

And right from there I’ll give you his appearance section because it’s short and sweet and really doesn’t give us all that much information either:

Akira is a fit young man with short scruffy black hair and matching color eyes. He wears a green jacket over a white long-sleeved shirt, black pants, and multi-colored shoes.

So these two things don’t really get us that far, but don’t panic.

There’s a lot more where that comes from.

When we make our way down into his abilities section we start finally finding out what we’re going to be learning about.

Here’s how they break it down:

Being a former rugby athlete, Akira is in peak physical condition, being able to easily outrun a pack of zombies, and jump obstacles without losing momentum. He is easily capable of climbing down buildings with little to no injury. The anime goes further and has him able to jump from several stories high, something that would kill most people, while sustaining no injury, albeit by being cushioned by trees, and still descend with enough force to break part of the ceiling he fell on while crushing the zombies underneath.

Now that is more like it.

Right off the bat we know we’re dealing with someone at “peak physical condition” which means we have a lot to train around.

They then move into his speed and stamina – and even durability – but wait, there’s more!

His ability section goes on to discuss this:

When confronting his former, zombified boss who had become extremely bloated, Akira was able to tackle him with such inhuman strength, he was able to push him while plowing through the door behind with the momentum catapulting the former human through the window frame and plummeting all the way to his demise.

Akira serves as one of his group’s main fighters; By donning a special aquarium suit made to resist bites from sharks, he can engage in close quarter combat without the risk of ever getting infected. The suit isn’t entirely foolproof, however, as while the zombies cannot penetrate it, the force of the bites and other means of attack can still hurt Akira. Nonetheless Akira has shown impressive duress, being able to take the brunt of the attacks of the Zombified Shark whose body mass would make those attacks extremely dangerous and still survive the ordeal without lasting injuries.

So we don’t need just conditioning, but also insane levels of strength, without necessarily needing to get massive like Kencho.

Which makes the next step in this process pretty clear.

The goals for our Akira Tendou Inspired Workout are:

• Akira Tendou’s Slim but Toned and Muscular Aesthetic
• Akira Tendou’s Peak Physical Condition
• Akira Tendou’s Inhuman Strength and Durability

So as I mentioned above: this won’t be landing within our Beginner Workouts, but beginners can jump into it with some scaling.

The best beginner workout to start with would likely be our Beginner Ninja Workout, but I don’t think it would be that hard to scale this one down if you’re new.

Either way we’re going to be looking to incorporate progressive overload to get stronger, while also having intensity and endurance work to really reach the peak conditioning of Akira – so you better be ready!

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Akira Tendou Workout Routine

Training Volume:

4-5 days per week

Explanation:

For this one we have to get strong while also reaching peak human conditioning (and possibly even surpass that), so this is going to be intense. You’ll have four days of calisthenics training and a Rugby Calisthenics Circuit Test you can complete weekly, biweekly or monthly as you’d like.

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.

Easy Full Workout Scaling Guide:

If you want to scale the whole workout to be more beginner-intermediate level you can cut all of the jump ropes and then do each exercise in sets of three, individually, instead of as circuits.

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.

Akira Tendou Workout: Sample Workout Schedule

Monday: Bucket List Calisthenics A

Tuesday: Bucket List Calisthenics B

Wednesday: Rugby Calisthenics Circuit Test

Thursday: Bucket List Calisthenics C

Friday: Bucket List Calisthenics D

Saturday: Optional Footballer Endurance Work

Sunday: Rest Day

Akira Tendou Workout: Bucket List Calisthenics A

Warm Up: 

15-30 Minute Jog

Circuit One: Complete 3 Rounds

Boxer Skips x 100

Hollow Hold x 30-60 seconds

Push Ups x 25

Sit Ups x 20

Mountain Climbers x 15-30

Circuit Two: Complete 3 Rounds

Boxer Skips x 100

Glute Bridges x 15

Dips x 12

Chin Ups x 8-10

Half Burpees x 10

Bonus Endurance Work (Optional):

Option One: 15-30 Minutes of HIIT Sprints (1 Minute Sprint, 1 Minute Walk)

Option Two: 20-30 Minutes Steady Cardio Run

Akira Tendou Workout: Bucket List Calisthenics B

Warm Up: 

10-30 Minute Jog

Circuit One: Complete 3 Rounds

Boxer Skips x 100

Air Squats x 30

Decline Push Ups x 25

Lying Leg Raises x 20

Inch Worms x 10

Circuit Two: Complete 3 Rounds

Boxer Skips x 100

L-Sit Hold x 15-30 seconds

Plank to Push Ups x 12

Pull Ups x 8-10

Jump Squats x 10-15

Bonus Endurance Work (Optional):

Option One: 15-30 Minutes of HIIT Sprints (1 Minute Sprint, 1 Minute Walk)

Option Two: 20-30 Minutes Steady Cardio Run

Akira Tendou Workout: Rugby Calisthenics 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!)

Rugby Calisthenics Circuit Test: Complete 4 Rounds for Time

400 Run

25 Push Ups

20 Air Squats

15 Sit Ups

10 Dips

8 Pull Ups

Akira Tendou Workout: Bucket List Calisthenics C

Warm Up: 

10-30 Minute Jog

Circuit One: Complete 3 Rounds

Boxer Skips x 100

Superman Hold x 30 seconds

Incline Push Ups x 25

V-Ups x 20

Wall Climbs x 10

Circuit Two: Complete 3 Rounds

Boxer Skips x 100

Bulgarian Split Squats x 15 each leg

Tricep Extensions x 12

Wide Pull Ups x 8-10

Planking Shoulder Taps x 20

Bonus Endurance Work (Optional):

Option One: 15-30 Minutes of HIIT Sprints (1 Minute Sprint, 1 Minute Walk)

Option Two: 20-30 Minutes Steady Cardio Run

Akira Tendou Workout: Bucket List Calisthenics D

Warm Up: 

10-30 Minute Jog

Circuit One: Complete 3 Rounds

Boxer Skips x 100

Wide To Close Push Ups x 30

Double Unders x 25

3 Point Squats x 20-30

Slow Mountain Climbers x 20

Circuit Two: Complete 3 Rounds

Boxer Skips x 100

Russian Twists x 30

Plank Hold x 60 Seconds

Bodyweight Rows x 8-10

Wall Sits x 60 seconds

Bonus Endurance Work (Optional):

Option One: 15-30 Minutes of HIIT Sprints (1 Minute Sprint, 1 Minute Walk)

Option Two: 20-30 Minutes Steady Cardio Run

Akira Tendou 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

Akira Tendou 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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