Atomic Samurai Workout: Train like One Punch Man’s Kamikaze!

We’re getting another character inside our One Punch Man Inspired Workouts.

This time we’re working around Kamikaze AKA Atomic Samurai, and since we’re dealing with a hyper-stamina, super mobile character, I’ll be adding him into our Calisthenics Workouts and building this one out with strictly bodyweight training.

I’m already super excited for One Punch Man Season 3, so chances are we’ll have another character or two show up on the site before it releases as well.

Atomic Samurai Stats:

Real Name: Kamikaze

Height: 5’9 3/4

Weight: 157 lbs.

Anime: One Punch Man

Powers: Yes

Atomic Samurai is around average height we’ve seen among male characters in the Anime Workouts Database.

Though that average height is shorter than the overall average height if we compared him to superheroes and male celebrities, AND Atomic Samurai falls in below average in weight as well.

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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Atomic Samurai Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk may get something specifically different)**

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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Atomic Samurai 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 Atomic Samurai we’ll be pulling right from his Wiki Fandom page starting with his background here:

Kamikaze, better known by his hero alias Atomic Samurai, is the S-Class Rank 3 professional hero of the Hero Association and is recognized as one of its most powerful heroes. He is a swordmaster and a member of the Council of Swordmasters.

We have our work cut out for us, working around one of the most powerful characters.

I’m going to skip past his appearance section and move right into his powers and abilities since we should already kind of know what we’re dealing with here.

They start us off with a mini overall sub-section about his powers and abilities, stating:

Atomic Samurai is one of the top S-Class heroes, and is regarded as one of the most powerful. He is also considered Earth’s strongest swordsman. According to Superalloy Darkshine, if Garou, in his half-monster state and before starting to break his limiter during his fight with Darkshine, were to fight Atomic Samurai, the Hero Hunter would most likely die before being able to show any of his techniques. He has the ability to perceive a person’s life by asking them to cut an apple, which is the method he used to recruit his three disciples.

Remember what I said about having our work cut out for us?

Definitely wasn’t kidding.

From there I’ll add what they say about his swordsmanship so we can wrap up with the section about his physical abilities last:

Master Swordsman: Atomic Samurai is an extremely formidable swordsman, so much so that he is considered to be the Earth’s strongest swordsman. Legend even says that he can cut down over 100 enemies with each strike. His sword attacks are so fast and strong that the enemies are slashed into many pieces in an instant without even being able to react. He was also able to cut a monster to bits using a mere toothpick. Additionally, Atomic Samurai was able to partially cut off Black Sperm’s body without causing the monster to duplicate using the blunted edge of his sword, while also pummeling him to death.

Here’s how we’re wrapping it up:

Immense Speed and Reflexes: Atomic Samurai possesses incredible levels of speed and reflexes, being able to cut his opponents to pieces in the blink of an eye without them even managing to react. He was capable of countering many of Melzargard’s attacks, which were extremely quick in their own right. His amazing speed was shown again when he defeated a transformed Haragiri, who claimed to be faster than the speed of sound whilst a human. Even though the proximity between his neck and Haragiri’s blade was virtually zero, Atomic Samurai still managed to evade the blow, draw his own sword, and then slash him numerous times so quickly that Haragiri appeared to have not moved at all shortly before dying. His sword drawing speed is so fast that even Sonic could not see its execution. He was capable of slicing Rhino Wrestler, a Demon-level monster, so fast that it appeared like he did not even draw his sword out of his scabbard which the rhino-like creature assumed he had not attacked at all and was still talking for a few seconds before turning into smithereens. Additionally, Atomic Samurai has further showcased his tremendous speed in his fight against Black Sperm, a Dragon-level threat, where he was able to slash a large number of clones of the monster into dozens of pieces, in extremely rapid succession.

Immense Strength: Atomic Samurai appears to have an extreme deal of strength, as he is able to easily cut through solid matter with his sword, as well as create a powerful shock wave with a single slash. His strength is said to be “nuclear-powered.” Additionally, he was able to slice a monster into several pieces using only his toothpick. During his fight with G5, he was strong enough to cut apart the tough machine but not its extremely durable core, which he did not anticipate.

Enhanced Stamina: Atomic Samurai has high stamina and endurance, as demonstrated during his battle against Black Sperm, a powerful Dragon-level Mysterious Being. Despite being severely beaten down by the monster, he managed to remain conscious long enough until Tatsumaki interrupted the battle and shielded him with a psychic barrier. Later, after resurfacing with the other heroes, Atomic Samurai was able to continue to fight the remaining high-ranked monsters of the Monster Association, even though he had just been beaten down by Black Sperm earlier.

The objective is pretty clear here.

The goals for our Atomic Samurai Inspired Workout are:

• Atomic Samurai’s Lean and Toned Aesthetic
• Atomic Samurai’s Immense Strength and Speed
• Atomic Samurai’s Enhanced Stamina and Mobility

But I’m warning you: this one is going to be extremely intense, and also have a ton of volume.

So if you consider yourself a beginner you’re definitely going to want to start with either The Beginner Speedster Workout or The Beginner Ninja Workout.

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Atomic Samurai Workout Routine

Training Volume:

4-5 days per week

Explanation:

For this one we’re going to be building off of one of the most powerful swordsman routines on the entire site: Yoriichi. You’ll have 4 days of calisthenics training a week, plus an Atomic Circuit Test to take each week on top of endurance work if you want to add it in as well.

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.

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.

Atomic Samurai Workout: Sample Workout Schedule

Monday: Kamikaze Calisthenics A

Tuesday: Kamikaze Calisthenics B

Wednesday: Atomic Circuit Test

Thursday: Kamikaze Calisthenics C

Friday: Kamikaze Calisthenics D

Saturday: Optional Samurai Endurance Work

Sunday: Rest Day

Atomic Samurai Workout: Kamikaze Calisthenics A

Warm Up: 

10-30 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

Atomic Samurai Workout: Kamikaze 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

Atomic Samurai Workout: Atomic 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!)

Atomic Circuit Test: Complete 4 Rounds for Time

400M Run

30 Push Ups

25 Air Squats

20 Double Unders

15 Sit Ups

10 Dips

8 Pull Ups

Atomic Samurai Workout: Kamikaze 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

Atomic Samurai Workout: Kamikaze 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

Atomic Samurai 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

Atomic Samurai 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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