Goku Jump Rope Workout Plan: Real life DragonBall Z Training
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In this segment of the Anime Training series, we are covering the 3-day comprehensive workout based off of Son Goku, with the jump rope!
From what we see in the anime and manga, Goku is ripped, quick and jacked. This workout will combine the use of the jump rope and resistance training methods so you can achieve the Goku physique with minimal effort and space!
You can check out our other Goku workouts once you get the hang of this one!
Since we already did the full breakdown, we are going to go straight into the workout in this segment.
And if you haven’t tuned into it already, you can check it out here.
Want to learn more about Jump Rope workouts?
Check out all the amazing benefits that come with skipping rope, and how it’s the ULTIMATE fat loss/muscle building tool!
(COMING SOON)
And for those that want more awesome free workouts, you can check them out in our training lists:
Don't worry—we have plenty of additional resources below that you can also apply to your training.
Note: This workout will be strictly centered on skipping rope paired with other forms of training. It is mainly tailored for those who need an active recovery day or simply just want something different out of their training.
This workout will be a full jump rope workout inspired by Goku from DragonBall.
Let’s get into it!
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Workout frequency: 3 days
Training description: This workout will get you jacked and athletic like Goku with minimal space!
Day 1: Explosive Power & Agility
Warm-Up:
Jump Rope: 3 minutes at a moderate pace, focusing on light footwork.
Dynamic Stretching: Leg swings, arm circles, and torso twists (10 each side).
Jump Rope Circuit (3 sets):
1. Jump Rope Double Unders: 30 seconds
2. Alternate Foot Step (Jump Rope): 1 minute
3. High Knees (Jump Rope): 45 seconds
Resistance Circuit (4 sets):
Weighted Push-Ups: 10-12 reps
2. Dumbbell Squat to Press**: 10 reps
Mimic the explosive power Goku shows when attacking with full force, using your legs and shoulders in sync.
3. Pull-Ups (Weighted if possible): 8-10 reps
4. Kettlebell Swings: 15-20 reps
Core Finisher (3 sets):
Hanging Leg Raises: 12 reps
Russian Twists (with a dumbbell): 20 reps each side
Cool Down:
Stretching focused on shoulders, hips, and legs.
Day 2: Speed & Endurance
Warm-Up:
Jump Rope: 3 minutes, alternating fast and slow paces.
Dynamic Agility Drills: High knees, butt kicks, side shuffles (30 seconds each).
Jump Rope Circuit (3 rounds):
1. Side-to-Side Hops (Jump Rope): 1 minute
2. Sprint in Place (Jump Rope): 1 minute
3. Crossovers (Jump Rope): 30 seconds
Resistance Circuit (4 sets):
1. Plyometric Push-Ups: 12 reps
2. Bodyweight Lunges: 12 reps per leg
3. Inverted Rows: 10-12 reps
4. Dumbbell Thrusters: 12 reps
Core Circuit (3 sets):
Plank to Push-Up: 30 seconds
Bicycle Crunches: 30 seconds
Cool Down:
Stretching with an emphasis on legs, shoulders, and back.
Day 3: Full-Body Strength & Control
Warm-Up:
Jump Rope: 3 minutes, moderate pace with light footwork.
Joint Rotations: Focus on wrists, ankles, and shoulders (15 seconds each).
Jump Rope Circuit (4 rounds):
1. Single-Leg Hops (Jump Rope): 30 seconds per leg
2. Jump Rope Double Unders: 30 seconds
Focus on explosiveness and coordination, jumping high and spinning the rope fast.
3. Backward Jump Rope: 1 minute
Resistance Circuit (4 sets):
1. Weighted Dips (Parallel Bars): 8-10 reps
2. Pistol Squats (Bodyweight or Weighted): 6-8 reps per leg
3. Explosive Pull-Ups: 8-10 reps
4. Kettlebell Deadlift: 12-15 reps
Core Finisher (3 sets):
Dragon Flags: 6-8 reps
Windshield Wipers: 10 reps each side
Cool Down:
Static Stretching: Focus on quads, hamstrings, and shoulders for mobility and flexibility.
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