Ichigo Kurosaki Workout Plan: Train like a Powerful Soul Reaper
On this episode of the Anime Training Series, we are covering the Bleach protagonist Ichigo Kurosaki!
Stick around for the full 5 day program!
Ichigo Kurosaki Physique Ranking
Over at Superhero Flex, 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)
Ichigo’s physique is placed in the Tier 1 ranking
Kurosaki has an athletic/aesthetic physique with defined muscle insertions and pretty decent proportions!
In a physique standpoint, he is more on the lean side which is assuring since we don’t have to depend solely on building tons of muscle for this one.
Not only that, anyone can achieve this physique!
Here are some Tier 1 physiques we’ve covered at Action Hero Athletics: Red Hood, Toji Fushiguro, Ippo Makunouchi, Kento Nanami, Ghost Riley, Nathan Drake, DBS Goku, Sonic the Hedgehog, TMNT, Imai Cosmo, Nightwing and Leon Kennedy.
Fandom.com
Ichigo Physical Stats and Abilities
Height: 5’10
Weight: 134lbs
Series: Bleach
Now for his abilities…
Here is what we know according to the Bleach Wiki:
Powers & Abilities
Expert Hand-to-Hand Combatant: Physically, Ichigo's body is in top form. Ichigo has been trained in martial arts since he was a small child, both professionally and by his father. He has repeatedly shown great agility and coordination in his attacks. In addition to having powerful kicks and punches, Ichigo is proficient in counterattacks, takedowns, and body locks.
Keen Intellect: Despite his somewhat punkish attitude, Ichigo is analytical, perceptive, and deductive. In his high school, Ichigo's grades are almost always near the top, despite his work as a Substitute Shinigami. Aside from that, Ichigo can determine the pattern of his opponent's battle methods and form a proper counter-strategy to defeat his opponent's attacks.
Spiritual Awareness: Since he was a child, Ichigo has had an innate ability to clearly see spiritual beings and sense their presence. After becoming a Shinigami, his senses have continued to improve with time, learning various advanced sensing techniques.b
Master Swordsman: In terms of fighting style while in his Shinigami form, Ichigo relies mainly on swordplay. Aside from his initial training with Urahara, he is essentially on a "learn as you go" training regimen; thusly, his skill has developed by fighting rather than formal instruction, becoming even more capable with every fight. His overall skill allows him to fight evenly against sword masters of Byakuya Kuchiki and Kenpachi Zaraki's caliber. While usually fighting right-handed, Ichigo appears to be ambidextrous, as he is proficient in wielding Zangetsu in his left hand.
Shunpo Expert: Though not particularly versed in its various techniques, Ichigo is proficient enough in the technique itself to keep up with and even surprise high-level Shinigami with his speed. Byakuya Kuchiki, one of the most proficient users of Shunpo in Soul Society, complimented Ichigo's growing mastery of the technique. During his first demonstration of this skill, he knocked out three lieutenants and grabbed his Zanpakutō before any of them hit the ground.
Immeasurable Reiatsu: Ichigo has been noted on several occasions to have tremendously vast levels of spiritual energy, well beyond most other Shinigami. Even at less than half strength, his spiritual energy is comparable to a Captain-level fighter. Even when worn-out in battle, he can continue fighting effectively while still using Getsuga Tenshou or unleashing and maintaining his Bankai. Because Ichigo's spiritual energy level is constantly very high, even at its base level without him consciously being aware of it, he rarely becomes exhausted in battle, meaning the sheer resilience and amount of energy Ichigo has is monstrous. Ichigo's spiritual energy is rather difficult for him to control, as he has no formal training in controlling it, and upon Hollowfication, his reiatsu fluctuates wildly. Due to this, and him having far more spiritual energy than his body can consciously contain, it leaks out constantly, preventing him from hiding it and effectively making stealth impossible when dealing with other spiritually-aware beings. He has learned how to harden his spiritual energy and enhance the strength of his attacks, or use it as a barrier to reduce the impact of attacks on him, if not negating them completely. He possesses some skill in channeling his spiritual power. His reiatsu is light-blue in color.
Enhanced Strength: When he is in his Shinigami body, Ichigo's already impressive strength is greatly enhanced. He can easily catch a number of blows, destroy thick and/or massive objects with ease, and a number of other physical feats not possible when he is in his Human body.
Immense Endurance: When in his Shinigami form, Ichigo's endurance is strengthened to the point where he can continue fighting effectively after receiving many injuries, and can survive attacks which would easily kill normal Humans. Ichigo can withstand attacks which would be fatal to most Shinigami.
Enhanced Durability: Ichigo becomes much more durable in his Shinigami form. He can withstand or outright shrug off a number of powerful attacks and keep fighting. Such is shown when he withstood an attack from Renji's shikai when he was trying to get to rukia.
After reading this, Ichigo is officially in our aesthetic/athletic hall of fame, right behind Toji Fushiguro - simply because he has some insane feats that correlate to the main key aspects of performance - Strength, endurance, speed, and power.
Now, let’s go another level deeper into this with our training plan.
From a gym bro’s perspective, here is what we need in order to train like Ichigo Kurosaki in Real Life:
Ichigo’s Strength
Ichigo’s Endurance
Ichigo’s Power
Bleach Zzone/Flickr
Ichigo Kurosaki Workout Plan
Training schedule: 4 days
Day 1: Push (Inspired by Ichigo's Strength)
Bench Press: 4 sets x 8-10 reps
Overhead Press: 3 sets x 10-12 reps
Incline Dumbbell Press: 3 sets x 10-12 reps
Tricep Dips: 3 sets x 12-15 reps
Chest Flyes: 3 sets x 12-15 reps
Front Shoulder Raises: 3 sets x 12-15 reps
Push-ups (Metcon Burnout): As many reps as possible in 5 minutes
Day 2: Pull (Inspired by Ichigo's Speed and Agility)
Deadlift: 4 sets x 8-10 reps
Pull-ups: 3 sets x 10-12 reps
Bent Over Rows: 3 sets x 10-12 reps
Face Pulls: 3 sets x 12-15 reps
Hammer Curls: 3 sets x 12-15 reps
Reverse Flyes: 3 sets x 12-15 reps
Chin-ups (Metcon Burnout): As many reps as possible in 5 minutes
Day 3: Legs (Inspired by Ichigo's Stamina)
Back Squats: 4 sets x 8-10 reps
Walking Lunges: 3 sets x 12-15 reps per leg
Leg Press: 3 sets x 12-15 reps
Romanian Deadlifts: 3 sets x 10-12 reps
Calf Raises: 4 sets x 15-20 reps
Leg Extensions: 3 sets x 12-15 reps
Jump Squats (Metcon Burnout): As many reps as possible in 5 minutes
Day 4: Full Body (Inspired by Ichigo's Versatility)
Clean and Jerk: 4 sets x 8-10 reps
Renegade Rows: 3 sets x 10-12 reps per arm
Thrusters: 3 sets x 12-15 reps
Russian Twists: 3 sets x 15-20 reps
Plank Variations: 3 sets x 1 minute each
Box Jumps: 3 sets x 12-15 reps
Burpees (Metcon Burnout): As many reps as possible in 5 minutes
Check out some other epic workouts from our Anime Training List! -
Goku | Baki | Toji Fushiguro | Ippo Makunouchi | Kento Nanami | Ohma Tokita
