Son Goku Martial Arts Workout: Real Life DragonBall Workouts
Fandom
In this segment of the Anime Training series, we are covering the Martial Arts Workout inspired by DragonBall’s protagonist, Son Goku!
I am personally a huge sucker for OG DragonBall’s martial arts sequences, since they are more accurate to real fighting rather than what we see now, and are far more grounded.
I’m going to try to make this workout resemble the classic turtle hermit training as much as possible, with a blend of how we see modern Goku train.
Martial Arts requires you to get to some degree in fighting shape, which requires lots of conditioning. And this is exactly what we see go down in the series between all species.
Only difference being, Goku’s whole life is about training…
Let’s get in fighting shape, saiyan style!
And after this one, you can check out some of our other epic Goku workouts:
Since we already went over the full breakdown, this post will get straight into the training.
And in case you missed it, 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 and performance training. It is split into different phases. 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 Goku.
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!
Fandom
Workout frequency: 3 days
Training description: This Martial Arts workout will get you in fighters conditioning as well as help you build a physique like Son Goku from DragonBall
Day 1: Goku Strength & Power (Train Beyond Limits)
This day focuses on building strength and explosive power using free weights and calisthenics to mimic Goku’s raw strength and explosive attacks.
Warm-Up:
Skipping Rope: 5 minutes at a fast pace, focusing on coordination and light footwork.
Dynamic Stretching: Leg swings, arm circles, and torso twists (10 each side).
Strength Circuit (4 sets):
Barbell Squat: 8-10 reps
Focus on building leg strength and explosive power. Imagine preparing for a Kamehameha while squatting deep.Pull-Ups: 8-12 reps
Goku’s back strength is legendary—use a wide grip to target lats and engage your core.Overhead Press (Barbell or Dumbbells): 8-10 reps
Develop shoulder strength for martial arts punches and upper-body stability.Plyometric Push-Ups: 10-15 reps
Focus on explosive power, pushing off the ground as if dodging an opponent’s attack.Kettlebell Swings: 15-20 reps
Builds hip explosiveness and total-body coordination for fast movements and strikes.
Calisthenics Superset (3 sets):
Jump Squats: 15 reps
Diamond Push-Ups: 12 reps
Mimic Goku's powerful strikes by focusing on explosive power and body control.
Core Finisher (3 sets):
Hanging Leg Raises: 12-15 reps
Russian Twists (with a weight): 30 seconds each side
Build a strong core for rotational power, essential for martial arts and defense.
Cool Down:
Light stretching, focusing on the hips, shoulders, and lower back.
Day 2: Goku Endurance, Agility & Speed
A high-intensity cardio and agility session to build the stamina and quick footwork Goku uses in battle.
Warm-Up:
Skipping Rope: 5 minutes, alternating between fast and slow paces.
Dynamic Agility Drills: High knees, butt kicks, side shuffles (30 seconds each).
Endurance & Agility Circuit (4 rounds):
Skipping Rope: 2 minutes (focus on different footwork patterns: side-to-side, alternating feet, double unders).
Bear Crawls: 30 seconds
Builds shoulder stability and core strength, mimicking Goku's quick ground movements.Burpees: 12-15 reps
Full-body cardio to build endurance for long battles.Box Jumps: 10-12 reps
Focus on explosive leg power, simulating Goku’s leaps in battle.Shadowboxing or Bag Work: 3 minutes
Practice fast punches and dodges, focusing on footwork and combinations. Imagine fighting an opponent like Vegeta.
Strength Superset (3 sets):
Weighted Lunges (Dumbbells or Kettlebells): 10 reps each leg
Push Press (Barbell or Dumbbells): 10-12 reps
Combine leg and shoulder strength for dynamic, explosive movements.
Core Finisher (3 sets):
Plank (with punches): 30 seconds each side
Engage your core while throwing punches, developing balance and core endurance.
Cool Down:
Stretching, with an emphasis on legs, hips, and shoulders for mobility.
Day 3: Goku Strength & Explosiveness (Breaking Limits)
This day focuses on full-body strength, explosive power, and core stability using free weights, bodyweight movements, and kettlebells.
Warm-Up:
Skipping Rope: 5 minutes, moderate pace.
Dynamic Stretching: Hip circles, leg swings, and shoulder rolls (10 each).
Strength & Explosiveness Circuit (4 sets):
Deadlift (Barbell): 5-8 reps
Build overall strength and power—Goku’s foundation for powerful strikes.Dumbbell Bench Press: 8-10 reps
Focus on chest and triceps strength, mimicking Goku's upper body power in martial arts.Kettlebell Clean and Press: 6 reps each arm
Builds explosive power and full-body coordination, essential for fast transitions between offense and defense.Weighted Jump Squats: 10 reps
Engage your legs for explosive movements, focusing on height and power with each jump.Renegade Rows (with Dumbbells): 8-10 reps each side
Develop core stability and upper body strength, crucial for balance in martial arts movements.
Calisthenics Superset (3 sets):
Clapping Push-Ups: 10-12 reps
Focus on explosive power and upper body strength.Walking Lunges (Bodyweight or Weighted): 20 steps
Builds leg endurance and strength for quick movement transitions.
Core Finisher (3 sets):
Ab Wheel Rollouts: 8-10 reps
Focus on building core stability and control.Side Plank with Reach: 30 seconds each side
Engages obliques for rotational power, mimicking martial arts defense moves.
Cool Down:
Static Stretching: Focus on hamstrings, shoulders, and lower back.
Fandom
-
-
-
Description text goes here
