Baki Hanma Training Plan: Workout like the Son of Ogre in Real Life!
In this segment of the Anime Training Series, we will be going over none other than Baki Hanma, aka the son of ogre!
Over the last couple years, Baki has been widely recognized as having one of the most popular physiques in all of anime.
And for those that have followed the Youtube Channel since the beginning stages (before AHA), we were BakiFit! So it’s nice to visit one of the anime characters that truly shaped what we are today.
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Baki Hanma Physique Ranking
Over at Action Hero Athletics, we devised a system for physique analysis. We call it the attainability scale.
This system helps us discover the realistic aspects of a character's physique and if it is genuinely realistic/attainable.
Tier 1: Realistically achievable (Natty)
Tier 2: Giga Genetics (Natty, but maybe not as easily attainable)
Tier 3: Not natty (requires PED’s for maintenance)
Baki’s physiques is ranked in the Tier 2 category.
Now I know what y’all are thinking… “Chris, what the actual-...” but hear me out!
Baki was basically a planned offspring with predetermined genetic potential. He has trained for all his life, not to mention - he’s trained alongside some of the best coaches and nutrition experts as a child/teenager.
Throughout the series, he started as a genetic anomaly, and trained with the foundation of being an outlier in this area.
His physique screams “Giga genetics.”
His size also isn’t extremely enhanced where it looks like he’s juiced up. In some scenes/concept art, maybe. But when you really compare with some of the bigger characters, it’s just not there, at least in my opinion.
It isn’t likely that the average joe can achieve something identical to Baki. But achieving an inspired physique is still very possible and probable!
Let me know what you guys/gals think in the comments below!
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Baki Hanma Training Principle
Throughout the Baki The Grappler series, Baki actually had to be a journeyman throughout the series to master multiple trades of combat.
Let’s go over some of the key aspects in his training:
Martial Arts Mastery
Baki seemed mentorship in multiple training styles and combat techniques as a way of learning the battlefield in order to defeat his father Yujiro. He learned many fighting styles that include Karate, Judo, BJJ as well as Muay Thai. He also trained under the military as a way of increasing his combat IQ in his fight against Gaia, where he was able to showcase his agility, power as well as adaptation.
Strength and Conditioning
Most of Baki’s foundational strength actually comes from his wilderness training out in Yasha Creek. This was made up of mainly calisthenics, which was seen with him doing high rep pushups, rope climbs, and more — as well as endurance training, seen doing weighted sprints and shadowboxing drills.
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How to workout like Baki Hanma in Real Life
This is the part where we break down how exactly we can use Baki’s training methodology, and turn it into a real life training plan!
Versatile Skill Development
Just like Baki, individuals can benefit from cross training with a hybrid approach to their program. What separates a successful program to a failed one is structure. Even though we want to be a fitness jack of all trades, we want to ensure we program accordingly, to become a master of them all. In this case, it’ll include being physically strong, agile, powerful and quick with a mix of martial arts styles to match.
Baki’s Strength
While Baki is a seemingly muscular character, his physique isn’t actually built from lifting heavy weights. It’s built from these fundamental points: balance, power and quickness. Putting these three modalities together in a training program will be extremely beneficial, as they all complement one another! So in order to create a successful strength routine inspired by Baki, we will combine both kettlebells, and calisthenics together.
To train plyometrics we will focus on metabolic conditioning to build stamina and power.
In a gymbro’s perspective, here is what we need to create a Baki Workout Plan
Baki’s Strength and Conditioning
Baki’s Explosive Power
Baki’s Martial Arts
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Day 1: Strength and Power
Kettlebell Swings: 4 sets x 12 reps
Kettlebell Goblet Squats: 4 sets x 10 reps
Push-Ups (with explosive push-off): 4 sets x 12 reps
Kettlebell Turkish Get-Ups: 3 sets x 6 reps (each side)
Pull-Ups (explosive pull-up): 4 sets x max reps
Kettlebell Single-Leg Deadlifts: 3 sets x 8 reps (each leg)
Metabolic Conditioning: Kettlebell Complex (10 reps each: kettlebell swings, goblet squats, push presses, alternating lunges), repeat for 5 rounds with minimal rest between exercises
Day 2: Martial Arts Focus
Phase 1: Warm Up
Jumping Jacks: 3 sets x 1 minute
High Knees: 3 sets x 1 minute
Arm Circles: 3 sets x 20 seconds (forward and backward)
Leg Swings: 3 sets x 20 seconds (each leg)
Torso Twists: 3 sets x 20 seconds
Phase 2: Calisthenics Circuit
Push-Ups: 4 sets x 15 reps
Bodyweight Squats: 4 sets x 20 reps
Mountain Climbers: 4 sets x 30 seconds
Plank: 3 sets x 45 seconds
Lunges: 3 sets x 12 reps (each leg)
Burpees: 3 sets x 10 reps
Phase 3: Heavy Bag Burnout
Jab-Cross Combos: 3 sets x 1 minute
Hook-Uppercut Combos: 3 sets x 1 minute
Front Kicks: 3 sets x 1 minute (each leg)
Roundhouse Kicks: 3 sets x 1 minute (each leg)
Knee Strikes: 3 sets x 1 minute (alternating legs)
Day 3: Strength and Mobility
Kettlebell Deadlifts: 4 sets x 8 reps
Kettlebell Bent Over Rows: 4 sets x 10 reps (each arm)
Handstand Push-Ups (or pike push-ups): 4 sets x 8 reps
Kettlebell Bulgarian Split Squats: 3 sets x 10 reps (each leg)
Dips (weighted, if possible): 4 sets x 10 reps
Kettlebell Halo: 3 sets x 10 reps (each direction)
Metabolic Conditioning: Kettlebell Farmer's Walk (50 meters, as heavy as possible), repeat for 5 rounds with minimal rest between sets
Day 4: Martial Arts Focus
Phase 1: Warm Up
Jump Rope: 3 sets x 1 minute
Arm Circles: 3 sets x 20 seconds (forward and backward)
Leg Swings: 3 sets x 20 seconds (each leg)
Torso Twists: 3 sets x 20 seconds
Dynamic Stretching: 3 sets x 1 minute (include leg swings, arm swings, etc.)
Phase 2: Calisthenics Circuit
Push-Ups with Shoulder Taps: 4 sets x 12 reps
Jump Squats: 4 sets x 15 reps
Plank with Alternating Leg Raises: 4 sets x 12 reps (each leg)
Bicycle Crunches: 3 sets x 15 reps (each side)
Side Plank Dips: 3 sets x 12 reps (each side)
Superman Raises: 3 sets x 12 reps
Phase 3: Heavy Bag Burnout
Straight Punches: 3 sets x 1 minute
Elbow Strikes: 3 sets x 1 minute (alternate arms)
Front Kicks: 3 sets x 1 minute (each leg)
Roundhouse Kicks: 3 sets x 1 minute (each leg)
Knee Strikes: 3 sets x 1 minute (alternating legs)
Day 5: Strength and Power
Kettlebell Thrusters: 4 sets x 10 reps
Chin-Ups (weighted, if possible): 4 sets x 8 reps
Plyometric Box Jumps: 4 sets x 8 reps
Kettlebell Renegade Rows: 4 sets x 10 reps (each arm)
Push-Up to Side Plank: 3 sets x 10 reps (each side)
Kettlebell Lunge Press: 3 sets x 10 reps (each leg)
Metabolic Conditioning: Kettlebell Swings (20 seconds work, 10 seconds rest, repeat for 8 rounds)
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Baki Hanma Strength Workout: Additional Resources
Baki Hanma Endurance Workout: Additional Resources
Martial Arts Workouts
