Monkey D. Luffy Training Plan: One Piece Workout
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On this episode of the Anime Training Series, we are officially bringing in our first One Piece character, beginning with the main character himself - Monkey D. Luffy!
This workout plan will help you achieve the main physical characteristics of our character today - lean and incredibly strong!
We've already discussed a topic related to one piece that shares the training techniques based on each category of Haki, so you can check that out after this.
With that being said, let's get into this training breakdown, starting with the physique ranking.
Luffy 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)
Luffy's physique is ranked at Tier 1 - Naturally achievable.
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Luffy Workout Principles
This is the part where we discuss his performance feats and discover the proper ways to train like Luffy in real life!
Haki Training: This form of training would require Luffy to combine strength and conditioning as well as agility, speed, and quickness for both armament and observation Haki!
Flexibility: Luffy is a rubber man, so eating devil fruit only comes naturally to him.
Power Output: All of Luffy's attacks require a substantial amount of power generation and strength, so learning how to fight and achieving the abilities of great endurance, balance, and power are all staples to Luffy's performance.
General Strength: Luffy has shown amazing feats of strength throughout the series, which are more on the functional side, considering its transferable strength. The only difference is that we are least likely to carry multiple people and pirate ships in real life.
How to Workout Like Monkey D. Luffy in Real Life
Monkey D. Luffy is undoubtedly a powerhouse throughout the series and is often underestimated due to his size.
For those who want to get strong but don't want to get too big, here is precisely how we need to train.
Train movements, not muscles: We won't aim to train muscle groups, so that will be out of the equation entirely. Instead, we will train to focus on getting stronger in basic movements (pushing, pulling, carrying, hinging, unilateral, etc.)
Strength Endurance: Luffy can engage in combat for days. To reach anything close to Luffy's endurance level, we must diligently work on our strength endurance in the form of MetCon for each respective movement we train.
Mobility: Exercises that train mobility will be critical to the overall plan. This will be applied to replicate Luffy's flexibility.
Now, let’s get to training!
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Day 1: Upper Push (Luffy's Strength)
Barbell Bench Press: 3 sets x 8 reps
Overhead Press: 3 sets x 8 reps
Incline Dumbbell Press: 3 sets x 10 reps
Tricep Dips: 3 sets x 10 reps
Push-ups: 3 sets x 12 reps
Shoulder Press with Resistance Bands: 3 sets x 12 reps
Finisher - One Arm Push-ups: 3 sets x 15 reps each arm
Day 2: Upper Pull (Luffy's Strength Endurance)
Pull-ups: 3 sets x 8 reps
Bent Over Barbell Rows: 3 sets x 8 reps
Lat Pulldowns: 3 sets x 10 reps
Dumbbell Bicep Curls: 3 sets x 10 reps
Seated Cable Rows: 3 sets x 12 reps
Face Pulls: 3 sets x 12 reps
Finisher - Burpees: 3 sets x 20 reps
Day 3: Legs (Luffy's Strength Mobility)
Squats: 3 sets x 8 reps
Deadlifts: 3 sets x 8 reps
Lunges: 3 sets x 10 reps each leg
Leg Press: 3 sets x 10 reps
Calf Raises: 3 sets x 12 reps
Leg Curls: 3 sets x 12 reps
Finisher - Lateral Jumps: 3 sets x 1 minute
Day 4: Full Body (Luffy's Full Power)
Clean and Press: 3 sets x 8 reps
Weighted Pull-ups: 3 sets x 8 reps
Front Squats: 3 sets x 10 reps
Push Press: 3 sets x 10 reps
Romanian Deadlifts: 3 sets x 12 reps
Hanging Leg Raises: 3 sets x 12 reps
Finisher - KB Swings: 3 sets x 20-30 reps
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Luffy Workout Plan: Additional Resources
