Narushima Koga Training Plan: Real-Life Kengan Omega Workout
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In this episode of the Anime Training series, we introduce Kengan Omega's main protagonist, Narushima Koga, and continue the workouts from the Kengan universe.
I did a quick Google search, and no one has covered him yet! A few years back, we did his workout on YouTube.
You can also check out some more of our awesome Kengan workouts here:
Today's workout is designed to get you jacked, skilled, and conditioned—similar to Koga's development throughout the series.
Let's begin the breakdown, starting with the stats and ranking.
Narushima Koga Physical Stats
Name: Narushima Koga
Height: 5'11
Weight: 190lbs
Abilities: None
Alright, let's talk about it!
Narushima Koga's physique does not reflect his martial arts training, but that of a wrestler.
This makes sense since he trained with many of them and gained a significant amount of mass on his frame.
His traps and blocky abs stand out the most, showcasing his size very well.
I wouldn't necessarily label it as aesthetic, but it is definitely muscular if that is what you all are going for here!
So, we know this workout plan will have to focus on athletic performance, but muscle building is most important!
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Narushima Koga 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)
Narushima Koga's physique is in the Tier 3 category - Not natty.
Narushima Koga Feats
This will be the core of our workout research. Let's examine some notable feats seen in the manga.
Here's what we got according to his wiki:
Took down more than 4 fight gyms on his own
Fists Eye - which allows him to have enhanced reflexes
Supernatural footwork levels taught by Gaoh Ryuki
Pulled man off of a speeding motorcycle
Put on more than 13lbs of weight after training with Sekibayahsi Jun
While there is more, this may be enough to get a good idea of what we need in his workout routine.
Narushima Koga Workout Principles
This is the part where we discover the methods required to make a Koga workout program!
Conditioning: As mentioned earlier, Koga was training under the wing of Sekibayashi Jun, which significantly increased his conditioning and helped him put on more than 10 lbs.
How to apply:
High-rep calisthenics: His training included lots of high-rep calisthenics, as he is seen doing a ton of Hindu squats in training.
General muscle building: This is a given just for those who want to build much muscle, similar to Koga. Hitting the weights, progressive overload, and a surplus will be crucial in achieving a Koga-inspired physique.
Martial Arts: As the series continued, Koga's martial arts prowess improved over time!
How to apply:
Build on the fundamentals: Koga improved overall, but his footwork and reflexes stood out during his development.
Explosive Power: This is needed for any martial arts conditioning program. This will help you increase punching power, power output from the lower body and build core strength.
How to Workout Like Narushima Koga in Real Life
From a gym bro's perspective, this is what we would need to expect out of a Narushima Koga training plan:
Narushima Koga's Strength and Muscular Frame
Narushima Koga's Combat Conditioning
Narushima Koga's martial arts prowess
Narushima Koga Full Workout Breakdown
Days 1,3 and 5
These workouts will focus on strength workouts, dividing the days by movement (push, pull, and legs).
Splitting them up is effective because we let the body recover enough in between to go hard the next day. And because we will be training on days 2 and 4, we want to give the muscles plenty of time to recuperate.
Days 2 and 4
These training days will focus more on martial arts training and its foundations - explosiveness and endurance.
The martial arts training sessions will be split into different key phases:
Phase 1: Warm-up
Phase 2: High Rep Calisthenics
Phase 3: Heavy bag work
Phase 4: Metabolic Conditioning Circuit
You can also check out our martial arts workouts for additional training resources.
Now, let's get into the training!
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Workout frequency: 5 days
Training description: This Narushima Koga five day workout focuses on strength, explosiveness and endurance.
Day 1: Koga Push (Strength)
Warm-Up:
Dynamic stretches: Arm circles, shoulder dislocates, and chest openers (10 minutes).
Workout:
Barbell Bench Press
4 sets of 6-8 reps
Overhead Press
4 sets of 6-8 reps
Dumbbell Flyes
3 sets of 10-12 reps
Weighted Dips
3 sets to failure
Diamond Push-Ups
3 sets to failure
Plank
3 sets of 1-minute holds
Cool-Down:
Static stretching focusing on the chest, shoulders, and triceps (10 minutes).
Day 2: Koga Martial Arts Training
Phase 1: Warm-Up
Jump rope: 5 minutes
Joint rotations and dynamic stretches (5 minutes).
Phase 2: High Rep Calisthenics
Pull-Ups
3 sets of 15 reps
Handstand Push-Ups
3 sets of 20 reps
Hindu Squats
3 sets of 25 reps
Phase 3: Heavybag Work
Combos Practice (jab, cross, hook, uppercut)
3 rounds of 3 minutes each
Phase 4: Metabolic Conditioning Circuit
4 rounds of:
Burpees: 10 reps
Battle Ropes: 45 seconds
Med Ball Slams: 15 reps
Rest: 1 minute
Cool-Down:
Light jogging or walking and stretching (10 minutes).
Day 3: Koga Pull (Strength)
Warm-Up:
Dynamic stretches: Arm circles, shoulder dislocates, and back stretches (10 minutes).
Workout:
Deadlifts
4 sets of 6-8 reps
Weighted Pull-Ups
4 sets to failure
Bent Over Rows
4 sets of 8-10 reps
Face Pulls
3 sets of 12-15 reps
Bicep Curls
3 sets of 10-12 reps
Hanging Leg Raises
3 sets to failure
Cool-Down:
Static stretching focusing on the back and biceps (10 minutes).
Day 4: Koga Martial Arts Training
Phase 1: Warm-Up
Jump rope: 5 minutes
Joint rotations and dynamic stretches (5 minutes).
Phase 2: High Rep Calisthenics
Inverted Row
3 sets of 15 reps
Push-Ups
3 sets of 20 reps
Jump Lunges
3 sets of 25 reps
Phase 3: Heavybag Work
Kick Combos Practice (roundhouse, front kick, side kick)
3 rounds of 3 minutes each
Phase 4: Metabolic Conditioning Circuit
4 rounds of:
Kettlebell Swings: 15 reps
Box Jumps: 10 reps
Tire Flips: 15 reps
Rest: 1 minute
Cool-Down:
Light jogging or walking and stretching (10 minutes).
Day 5: Koga Legs (Strength)
Warm-Up:
Dynamic stretches: Leg swings, hip circles, and lunges (10 minutes).
Workout:
Squats
4 sets of 6-8 reps
Leg Press
4 sets of 8-10 reps
Romanian Deadlifts
4 sets of 8-10 reps
Leg Curls
3 sets of 10-12 reps
Calf Raises
4 sets of 15-20 reps
Hanging Leg Raises
3 sets to failure
Cool-Down:
Static stretching focusing on the legs and lower back (10 minutes).
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