KENICHI
THE MIGHTIEST WORKOUTS
NOTE: These FREE workouts are taken from the anime as accurately as possible based on the information given in the anime and altered or expanded on if needed (equivalent exercises are given in some cases). These workouts are intended for fun and ideas in your own training. Sets, reps and time frames are based on the anime show unless the show doesn't specify (in which case I make it up based on the rest of the training). A lot of this training may be untested or even impossible (emphasis on "for fun and ideas").
Kenichi's Stat:
Height - 165cm / 5'4"
Weight - 62 kg / 137 lbs.
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Kenichi's Info:
In the heart of martial arts prowess, Kenichi Shirahama emerges as the mightiest disciple, delving into the intricate world of combat skills. Entrusted to his family's age-old dojo, Kenichi grapples with the rigors of his training regimen day after day. His physique, a testament to years of unwavering commitment, becomes a living embodiment of his journey.​
KENICHI'S BEGINNER WORKOUT
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Horse Stance with Lateral Raise Hold - 5x30s/Circuit
Forward Crab Walk with Lateral Raise Hold - 5x30s/Circuit
Prisoner Drag Lunges - 5x30s/Circuit
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Resistance Running (sled/parachute) - 5km
Pivoting/Footwork Drills - 10mins
Weighted Straddle Stretch - 5x30s
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TIME FRAME: 3-5/7 Days.
BENEFITS: Balance. Muscular Endurance. Flexibility. Power. Strength. Stamina.
EQUIPMENT: Weights (DB/KB). Sled/Parachute.
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CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE
KENICHI'S MIXED MASTER WORKOUT
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Shadow Boxing (include muay thai strikes) - 10mins
Pole Punching/Heavy Bag - 10mins
Pad Work - 10mins
Walking Lunges - 100 CHIPPER each side
Standing Cable Crunch - 100 CHIPPER
Alternating Dumbell Curl - 100 CHIPPER each side
Weighted Straddle Stretch - 3x1min
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TIME FRAME: 3-5/7 Days.
BENEFITS: Coordination. Muscular Endurance. Power. Speed. Stamina.
EQUIPMENT: Cable Machine. Boxing Gloves. Boxing Pads. Dumbells. Punch Pole/
Heavy Bag.
INFORMATION: Practise Muay Thai techniques when possible.
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CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE
KENICHI'S MIGHTIEST WORKOUT
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Horse Stance Arms Out - 3x45s
Wheelbarrow Sprints/Treadmill Hand Sprints - 3x45s
Weighted Farmers Carry (vest & ankle weights) - 3x1km
Weighted Run - 3km
1 Arm Push Ups - 50 CHIPPER each arm
Inverted Sit Up to Hypers- 50 CHIPPER each way
Rope Climb - 20mins
Swimming - 20mins
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TIME FRAME: 3-5/7 Days.
BENEFITS: Muscular Endurance. Power. Strength. Speed. Stamina.
EQUIPMENT: Pull Up Bar. Rope. Weight Vest. Ankle Weights. Kettlebells. Treadmill.
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CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE
KENICHI'S UPPER BODY WORKOUT
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Karate Punches - 100
Weighted Straddle Decline Press Ups - 50
Handstand Walking - 10mins
One Arm Handstand Pushup - 2xAMRAP
One Arm Straddle Pushup - 3xAMRAP
Padwork - 15mins
TIME FRAME: 3-5/7 Days.
BENEFITS: Balance. Coordination. Muscular Endurance. Power. Strength. Speed. Stamina.
EQUIPMENT: Weight Vest. Boxing Gloves. Boxing Pads.
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CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE
KENICHI'S FINAL WORKOUT
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Med Ball Slams - 5x60s/CIRCUIT
Standing Cable Crunch - 5x60s/CIRCUIT
Alternating Cable Press - 5x60s/CIRCUIT
Balance Board Squats - 5x60s/CIRCUIT
Weighted Running - 3km
Weighted Shadow Boxing - 15mins
Pole Punches - 15mins​​
Heavy Bag - 15mins
TIME FRAME: 3-5/7 Days.
BENEFITS: Balance. Coordination. Muscular Endurance. Power. Strength. Speed. Stamina.
EQUIPMENT: Dumbells. Wrist Vest. Ankle Weights. Cable Machine. Heavy Bag. Medicine Ball. Punch Pole. Balance Board.
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CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE
