Leonidas ROR Workout: Train like The Strongest Rebel In Human History!

Next up to join our Record Of Ragnarok Workouts Database is Leonidas!

Heracles is Humanity’s ninth round representative, and he goes up against Apollo.

And I probably shouldn’t have to tell you this, but we’re definitely building this one out with weight training, so if you’re looking to use bodyweight training you’ll want to hop into the Calisthenics Workouts and choose from there instead.

Leonidas is MASSIVE, so if you were expecting otherwise, you’re probably looking at your training from the wrong perspective.

Leonidas Stats:

Real Name: Leonidas

Height: N/A

Weight: N/A

Anime: Record Of Ragnarok

Powers: Yes

We don’t have an exact height and weight for Leonidas, but I can confidently say he’d come in among our behemoths in the Anime Workouts Database.

That said, our training will be based mainly around his mass and strength.

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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Leonidas ROR 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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Leonidas ROR 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 Leonidas we’ll be pulling right from his Wiki Fandom page starting with his bio section here:

King Leonidas I is Humanity’s representative in the ninth round of Ragnarok, going against Apollo. Due to him turning against the Gods and disregarding the oracles, he is known as “Strongest Rebel in Human History“. During his time on Earth, Leonidas served as the “King of Sparta” and he is widely considered to be its mightiest king.

When we move into his abilities section we quickly confirm what we’re working with for this routine.

They start off by telling us his overall abilities:

Overall Abilities: Out of the many human fighters of Ragnarok, Leonidas is considered one of the top strongest with Brunhilde having considered using him along with Qin Shi Huang and Michel Nostradamus to fight Poseidon, who was considered the “God of Gods”, in the 3rd round of Ragnarok. In addition, Brunhilde claims he is the only person in 7 million years to defeat Apollo (though this could have been a feint to convince Leonidas to fight in the 9th round). Befitting the title of History’s Mightiest Rebel, legend has it he managed to lead 300 Spartans into battle against millions of soldiers in 480 B.C. known as the Battle of Thermopylae and never surrendered or gave up against the odds. Naturally as a Spartan, Leonidas has trained since birth to hone his skills and strength for battle. Even after death, it can be presumed from the behavior of his fellow Spartans that he has continued such training.

From there they move into his specific abilities and we have our goals.

Here’s how they break it down:

Godlike Strength: Like many of the fighters of Ragnarok, Leonidas possesses immense strength thanks to his years of training as a Spartan and as their leader. This was first demonstrated when upon the start of Round 9, Leonidas was able to slam the ground with his shield with so much force that it left a large hole in the ground and covered the arena in a large cloud of dust.When Leonidas switched to the hammer form, his Phalanx Nemesis attack was able to cause a large shockwave that was able to decimate and break apart the stage.

Godlike Speed & Reflexes: While not as fast or reactive as fighters like Apollo, Leonidas has shown he is capable of feats of immense speed and reflexes. Leonidas’ speed was first demonstrated right when Heimdall was saying “fight” with Leonidas having already leapt in the air and slammed his shield to the ground before Heimdall finished saying the word. The attack was so fast it left the audience in shock and despite Apollo effortlessly dodging it, he was surprised from the sudden attack.

Godlike Endurance & Stamina: As the Mightiest Rebel in History, Leonidas has multiple scars on his body to prove that he has managed to endure several injuries in his lifetime including across his face and his chest. When he attacked Apollo, Leonidas inhaled his cigar whole with it still lit and suffered no pain from the action.

Which means the goals for our Leonidas Inspired Workout are:

• Leonidas’ Massive Physique and Muscle
• Leonidas’ Godlike Strength and Speed
• Leonidas’ Godlike Endurance and Stamina

This one is going to be heavy, have a ton of volume, and also include a lot of intensity.

So if you’re a beginner you’ll want to start with The Beginner Behemoth Workout or one of our other Beginner Workouts.

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Leonidas ROR Workout Routine

Training Volume:

5+ days per week

Explanation:

For this one we’re going to be training with 4 days devoted to mass and strength and then 1 day devoted to do THE 300 Circuit Test. This will put our training to the test but also remind you guys you need to increase your cardiovascular work as well if you can’t complete it.

Want To Upgrade This Workout?

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Leonidas Workout: Sample Workout Schedule

Monday: King of Sparta Chest, Triceps and Core

Tuesday: King of Sparta Legs, Calves and Core

Wednesday: The 300 Circuit Training Test

Thursday: King of Sparta Shoulders, Traps and Core

Friday: King of Sparta Back, Biceps and Core

Saturday: Active Rest Day

Sunday: Mandatory Rest Day

Leonidas Workout: King of Sparta Chest, Triceps and Core

Warm Up: 

5-15 Minute Incline Walk

Workout: 

Bench Press

5×12, 10, 8, 5, 5

Close Grip Bench Press

4×12, 10, 8, 5

Incline Dumbbell Bench Press

3×12, 10, 8

Cable Tricep Pushdowns w/ Rope

3×12, 10, 8

Chest Flys

3×10

Dip

3×10

Core: 

Plank Hold

3×60 Seconds

Sit Ups

3×25

Russian Twists

3×30

Leonidas Workout: King of Sparta Legs, Calves and Core

Warm Up: 

5-15 Minute Incline Walk

Workout: 

Back Squats

5×12, 10, 8, 5, 5

Leg Press

4×12, 10, 8, 5

Seated Calf Raises

3×12, 10, 8

Hamstring Curls

3×12, 10, 8

Quad Extensions

3×10

Cable Pullthroughs

3×10

Core: 

L-Sit Hold

3×30 Seconds

Cable Crunches

3×25

Hanging Leg Raises

3×25

Leonidas Workout: The 300 Circuit Training 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.

The 300 Circuit Test: Complete 2 Rounds:

(Scale To One to Start)

Pull-Ups: 25 reps

Deadlift: 50 reps at 135

Push-Ups: 50 reps

Box Jumps: 50 reps (ideally done on a 24″ box)

Floor Wipers: 50 reps holding a 135 lb bar

Clean and Press (using a kettlebell or dumbells): 50 reps, 25 per arm ideally with 36 lbs

Pull-Ups: 25 reps

Leonidas Workout: King of Sparta Shoulders, Traps and Core

Warm Up: 

5-15 Minute Incline Walk

Workout: 

Military Press

5×12, 10, 8, 5, 5

Barbell Shrugs

4×12, 10, 8, 5

Cable Front Raises

3×12, 10, 8

Dumbbell Lateral Raises

3×12, 10, 8

Hang Cleans

3×10

Dumbbell Shrugs

3×10

Core: 

Hollow Hold

3×30 Seconds

Bicycle Crunches

3×50

Toes to Bar

3×20

Leonidas Workout: King of Sparta Back, Biceps and Core

Warm Up: 

5-15 Minute Incline Walk

Workout: 

Deadlifts

5×12, 10, 8, 5, 5

Bent Over Barbell Rows

4×12, 10, 8, 5

Wide Grip Lateral Pulldowns

3×12, 10, 8

Preacher Curls

3×12, 10, 8

Close Grip Cable Rows

3×10

Hammer Curls

3×10 each arm

Core: 

Superman Hold

3×30 Seconds

Sit Ups with Twist

3×30

Hanging Knee Raises with Twist

3×20

Leonidas 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

Leonidas 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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