Ohma Tokita Martial Arts Workout
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In this segment of the Anime Training series, we are covering the martial arts workout inspired by Ohma Tokita from Kengan Ashura!
We've already covered the original Ohma Tokita workout, and after that, many of you have wanted to see more Kengan content!
You can also check out some of our other Kengan Ashura inspired workouts here:
Since we've already gone through the complete breakdown of Ohma, we won't need to do that for this one - so we will get straight into the training!
If you missed it, though, you can check it out here.
Want to learn more about Martial Arts Training?
You can check out the complete guide on proper strength training for Martial Arts Performance.
And for those who want to check out our awesome free workouts, you can check them out here:
Don't worry—we have plenty of additional resources below that you can also apply to your training.
Note: This workout is strictly martial arts, with some other accessory training techniques. This will be one repeatable workout that you can use with any workout on our index that you see as the best fit.
This will be a complete martial arts routine inspired by Ohma Tokita.
I hope you all enjoy it! Feel free to contact us if you have any questions about the workout.
With that being said… let's get into it!
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Workout Frequency: 1 day (repeatable)
Training description: This martial arts workout emphasizes the use of practical strength and martial arts to master the 4 different kata’s used in the Niko Style.
Phase 1: Flame Kata (Speed and Agility)
Dynamic Warm-Up (5 minutes)
Jumping Jacks: 1 minute
High Knees: 1 minute
Butt Kicks: 1 minute
Arm Circles: 1 minute
Hip Circles: 1 minute
Speed Drills
Sprint Intervals: 30 seconds sprint, 30 seconds walk/jog (5 rounds)
Agility Ladder Drills: Choose 3 different patterns (e.g., in-and-out, lateral shuffle, Icky Shuffle), 2 minutes each
Cone Drills: Set up 5 cones in a zigzag pattern, sprint through them as fast as possible (3 sets)
Plyometrics
Box Jumps: 3 sets of 10 reps
Skater Jumps: 3 sets of 20 reps (10 each side)
Burpees: 3 sets of 15 reps
Phase 2: Adamantine Kata (Weighted Calisthenics and Isometrics)
Weighted Calisthenics
Weighted Push-Ups: 4 sets of 12 reps
Weighted Pull-Ups: 4 sets of 8 reps
Weighted Dips: 4 sets of 10 reps
Bulgarian Split Squats (holding dumbbells): 4 sets of 12 reps per leg
Isometric Holds
Plank: 3 sets of 1 minute hold
Wall Sit: 3 sets of 1 minute hold
Hollow Body Hold: 3 sets of 1 minute hold
L-Sit Hold: 3 sets of 30-second hold
Phase 3: Redirection Kata (Movement Mastery)
Movement Drills
Shadow Boxing: 3 sets of 3 minutes, focus on fluidity and technique
Animal Flow: 10 minutes of continuous flow, incorporating movements like Beast, Crab, and Scorpion
Footwork Drills: Lateral shuffles, forward-backward shuffles, pivoting drills (3 sets of 2 minutes each)
Partner Drills (if available)
Push-Pull Drill: Stand face-to-face with a partner, one pushes while the other resists, then switch (3 sets of 1 minute each)
Parry and Counter: One partner throws light punches while the other practices parrying and countering (3 sets of 2 minutes each)
Phase 4: Water Kata (Flexibility)
Dynamic Stretching (5 minutes)
Leg Swings: 1 minute per leg
Arm Swings: 1 minute
Hip Circles: 1 minute
Torso Twists: 1 minute
Static Stretching
Hamstring Stretch: 2 minutes per leg
Quadriceps Stretch: 2 minutes per leg
Shoulder Stretch: 2 minutes per arm
Chest Stretch: 2 minutes
Back Stretch: 2 minutes
Yoga Flow
Sun Salutations: 3 rounds
Cat-Cow Stretch: 2 minutes
Pigeon Pose: 2 minutes per side
Child's Pose: 2 minutes
Savasana: 5 minutes (focus on deep breathing and relaxation)
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