Ohma Tokita Workout Plan: Real Life Kengan Ashura Training
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Kengan Ashura, the series where anime, combat sports, and even the bodybuilding community come together to enjoy, has a character lineup of physiques that are honed to absolute perfection in terms of muscles and performance!
One of those fighters, Ohma Tokita—the main protagonist—is a character who embodies nearly all physical attributes across the board for martial arts!
I'm sure you can tell from the title who we are covering today. And I am beyond excited about this.
What truly makes Ohma Tokita stand out is his explosive strength, reflexes, agility, and advanced ability, which gives him a power buff when the fights come close. This is paired with his unique mastery over the Niko Style, which makes him a complete competitor, honing the skills of grappling, pinpoint striking, and footwork!
In this segment of the Anime Training series, we will discuss what it would take to work out like Ohma Tokita in real life and how you can achieve a physique like his with principles straight out of his Niko Style!
Let's begin the breakdown, starting with the physical stats and ranking!
Ohma Tokita Physical Stats
Name: Ohma Tokita
Height: 6’1
Weight: 187lbs
Abilities: Niko Style, Advance
Alright, let’s talk about it!
Abilities of Ohma Tokita
Niko Style Mastery
Ohma's mastery of the Niko Style involves using 4 different katas that play -distinct roles in physical performance. Redirection Kata - his ability to redirect opponents' attacks; Water Kata - focused on grappling; Flame Kata - agility and quickness; Adamantine Kata - the ability to harden his muscles to redirect and evade impact.
Advance Technique
This technique is basically the martial arts version of Spartan Rage, as seen in God of War. The advanced technique buffs all his physical stats when fights come close but has a long-term effect on his internal condition.
Physique of Ohma Tokita
Ohma's physique is crucial to his role in his own universe, where various fighters from different companies and physical attributes battle in the underground tournament.
Here are some of his more notable features that deem his success in his universe:
Strength and Power: Ohma's muscular build, developed through years of intense training, generates immense power in his strikes, giving him a significant advantage in close-combat situations. His strength enables him to overpower opponents, break through their defenses, and deliver bone-crushing blows that can instantly end a fight. This physical power is essential in a universe where fights are often decided by who can provide the most damage in the shortest amount of time.
Speed and Agility: Despite his muscular frame, Ohma maintains a high level of agility, which is uncommon for someone of his size. This balance between strength and speed allows him to outmaneuver opponents, dodging attacks and quickly closing the distance to deliver counterattacks. In the fast-paced, high-stakes battles of the Kengan matches, where a split-second decision can mean the difference between victory and defeat, Ohma's agility gives him a crucial edge.
Endurance and Durability: Ohma's well-conditioned body also provides him with exceptional endurance and durability, allowing him to withstand prolonged fights and absorb significant amounts of punishment without succumbing to fatigue or injury. His ability to take hits and keep fighting is a testament to his resilience, a trait that is highly valued in the Kengan universe, where only the toughest survive.
Adaptability: Ohma's physique is also a key component of his adaptability in combat. The Niko Style, which Ohma has mastered, is a versatile martial art that requires a fighter to be able to transition seamlessly between different techniques and strategies. Ohma's strong, agile, and resilient body enables him to utilize the full range of the Niko Style, whether he's redirecting an opponent's attack, delivering a powerful strike, or evading a deadly blow.
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Ohma Tokita 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)
Ohma’s physique is ranked at Tier 3 - Not natty (requires PED's for maintenance).
Ohma Tokita Training Principles
Ohma's training is all about building the strength and performance to thrive in combat. The training principles he inspired will directly reflect his mastery of the Niko Style.
Here is what they are:
Adamantine Kata: This technique helps him rely on the hardening of his muscles to withstand and redirect impact. We will have to build strength and muscle robustness to perform this.
How to apply
Athletic Bodybuilding is the ultimate martial arts strength training approach for building aesthetic muscle proportions and functional muscle in combat and everyday activities. This means using free-weighted movements that enhance core strength, control, and stability.
Isometrics: This training technique means putting your body through a constant state of tension, similar to what the adamantine kata reflects.
Water Kata: This technique displays his mastery of grappling. We will need a sense of fluidity and mobility for this.
How to apply
Strength mobility training: Apply training techniques that require a deeper range of motion to complete a movement. Examples include deep squats, ring pushups, and lunges.
Kettlebell training: This is a popular exercise selection because of its fluidity and motion. We won't provide much information on kettlebells in this training program, but if you want more, you can head over to our Kettlebell Training series.
Flame Kata: The flame kata technique is notable for its agility and explosiveness. When Ohma uses flame kata, it enhances his speed, footwork, and explosive power entirely!
How to apply
SAQs: Also known as speed, agility, and quickness training, SAQs will enhance your speed manipulation, footwork, and reflexes. This is exactly what you will need if you want to train like Ohma.
Circuit-style workouts: Increasing your endurance will be a huge asset when it comes to achieving abilities similar to the flame kata. Being able to move from one movement pattern to another will work on your adaptability under tension and overall body composition.
Redirection Kata: The Redirection Kata focuses on using an opponent's force against them, requiring exceptional control and efficiency in movement. Training for this principle involves honing your ability to manage and redirect troops, whether in combat or in other physical activities. This can be achieved through exercises emphasizing core stability, balance, and body awareness.
How to apply:
Core Stability Work: Exercises like planks, Russian twists, and anti-rotation presses build a strong core, which is essential for maintaining control over one's body and redirecting external forces effectively.
Balance Training: Incorporate single-leg exercises, stability ball work, and agility drills to improve balance and body control, keeping you grounded while managing dynamic movements.
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How to Workout like Ohma Tokita in Real Life
From a gym bro’s perspective, here is what we need out of the Ohma Tokita workout program:
Mastery of Niko Style’s foundational techniques
A physique similar to/inspired by Ohma
Ohma’s foundational strength to withstand the complexity of the workout
Ohma Tokita Full Workout Breakdown
Workout frequency: 4 days
Training description: This workout plan emphasizes strength and performance to build the physique and prowess like Ohma. We will apply the Niko Style techniques during the workout.
Day 1
The first workout session of the week will be based on the Redirection Kata, which balances functional strength and core control.
This means that we are going to build functional strength, which will make us capable of redirecting attacks and taking control of the fight. This includes well-rounded core strength, as well as balance and control.
Day 2
Day 2 of the Ohma Tokita workout plan will focus on the Fire Kata, which plays a role in explosive power and agility training.
In this workout, we will enhance our abilities in short bouts of strength and power, like the box jumps, med ball slams, and even the clean and jerk, ensuring that you have full control throughout the power phase of the Niko Style.
Day 3
We will apply the Water Kata - agility and fluidity on this training day.
This particular training focus will be split into different phases, targeting mobility, agility, and flow.
We will train in a hybrid style, using bodyweight, kettlebells, and various SAQ drills.
Day 4
We will apply the Adamantine Kata - Resilience and Durability on this training day.
This training style will focus on making the body durable and resilient, built to withstand impact.
This workout day will blend basic strength and conditioning, static movements, and impact conditioning.
Ohma Tokita Nutritional Practices
To achieve a physique and performance level akin to Ohma Tokita from Kengan Ashura, a meticulously crafted nutritional plan is essential. Ohma’s training is intense and demanding, necessitating a diet that supports high performance, muscle growth, and optimal recovery. Here’s an in-depth look at the nutritional practices required to build a body and performance like Ohma Tokita.
1. Caloric Intake and Macronutrient Distribution
Caloric Intake:
Building a physique similar to Ohma Tokita’s requires a carefully calculated caloric intake to support intense training and muscle growth. Typically, this involves consuming a calorie surplus, which means eating more calories than you burn. This surplus fuels muscle repair and growth, as well as energy for high-intensity workouts. For an athlete aiming for muscle growth and high performance, a daily caloric surplus of 250-500 calories above maintenance levels is often recommended. However, individual needs vary based on metabolism, activity level, and training intensity.
Macronutrient Ratios:
Protein:
Role: Protein is crucial for muscle repair and growth, as well as recovery. Ohma’s training demands significant muscle maintenance and repair, so protein intake must be adequate. Aim for 1.2 to 2.2 grams of protein per kilogram of body weight per day. Sources should include lean meats (chicken, turkey, beef), fish, eggs, dairy products, and plant-based proteins (lentils, chickpeas, tofu).
Timing: Consuming protein within 30 minutes to 2 hours post-workout can enhance muscle recovery and synthesis. Incorporate protein-rich snacks like Greek yogurt or a protein shake to meet daily needs.
Carbohydrates:
Role: Carbohydrates are the primary energy source for high-intensity training. They replenish glycogen stores, which are depleted during strenuous exercise. Complex carbohydrates (oats, sweet potatoes, brown rice) should constitute 45-65% of your total daily calorie intake. Simple carbohydrates (fruits, honey) can be used strategically around workouts for quick energy.
Timing: Prior to workouts, consume a meal rich in complex carbohydrates to provide sustained energy. Post-workout, include simple carbohydrates to quickly replenish glycogen stores.
Fats:
Role: Healthy fats support hormone production, including those critical for muscle growth and recovery. They should make up about 20-35% of your total daily calorie intake. Opt for unsaturated fats (avocados, nuts, olive oil) and omega-3 fatty acids (fatty fish, flaxseeds).
Timing: Including fats in meals can help sustain energy levels and support overall health. Avoid high-fat meals immediately before workouts to prevent gastrointestinal discomfort.
2. Hydration and Electrolytes
Hydration is crucial for maintaining peak performance and aiding recovery. Ohma Tokita’s intense training necessitates adequate fluid intake to prevent dehydration, which can impair performance and recovery. Aim for at least 3 liters of water per day, adjusting based on activity level and sweat loss.
Electrolytes (sodium, potassium, magnesium) also play a role in muscle function and fluid balance. Consuming electrolyte-rich foods (bananas, spinach, nuts) and beverages (electrolyte drinks, coconut water) can help maintain proper balance, especially after intense workouts.
3. Micronutrients and Recovery
Vitamins and Minerals:
Vitamins and minerals support overall health and recovery. Key micronutrients for athletes include:
Vitamin D: Essential for bone health and muscle function. Sources include sunlight exposure and fortified foods.
B Vitamins: Important for energy metabolism. Found in whole grains, meat, and vegetables.
Antioxidants (Vitamin C, E): Help reduce oxidative stress from intense exercise. Include fruits (berries, oranges) and vegetables (leafy greens).
4. Meal Timing and Frequency
To optimize performance and recovery, consider eating smaller, frequent meals throughout the day to maintain energy levels and support muscle repair. A typical schedule might include:
Pre-Workout Meal: Balanced with protein and carbohydrates, 1-2 hours before training.
Post-Workout Meal: High in protein and carbohydrates within 30-60 minutes after exercise.
Regular Meals: Include a balance of protein, carbohydrates, and fats throughout the day to support ongoing energy needs and muscle growth.
5. Supplements
While whole foods should be the primary source of nutrients, supplements can support specific needs:
Whey Protein: Convenient for meeting protein needs and aiding post-workout recovery.
Creatine Monohydrate: Enhances strength and power output, beneficial for high-intensity training.
Branched-Chain Amino Acids (BCAAs): May support muscle recovery and reduce soreness.
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Day 1: Redirection Kata - Functional Strength and Core Control
Warm-Up
Dynamic stretches (leg swings, arm circles, hip circles)
Light cardio (jump rope or jogging)
Workout:
Deadlifts
4 sets of 6-8 reps
Single-Leg Romanian Deadlifts
3 sets of 8-10 reps per leg
Pull-Ups (weighted if possible)
4 sets of 6-8 reps
Plank with Arm/Leg Lift
3 sets of 30-60 seconds
Pallof Press
3 sets of 10-12 reps per side
Cool-Down
Static stretches (hamstrings, shoulders, back)
Day 2: Fire Kata - Explosive Power and Precision
Warm-Up
Dynamic stretches
Light plyometrics (jumping jacks, high knees)
Workout:
Box Jumps
4 sets of 5-8 reps
Clean and Jerk
4 sets of 4-6 reps
Medicine Ball Slams
4 sets of 10-12 reps
Explosive Push-Ups
3 sets of 8-10 reps
Shadowboxing with Resistance Bands
3 sets of 2 minutes
Cool-Down
Light cardio (walking or slow jogging)
Static stretches (quadriceps, chest, shoulders)
Day 3: Water Kata - Agility, Fluidity, and Kettlebell Circuit
Warm-Up Dynamic Mobility Drills:
Hip circles, arm swings, leg swings
Light Cardio:
5 minutes of jogging or jump rope to increase heart rate and prepare the body for exercise
Workout:
Agility Ladder Drills
Routine: 5 rounds of various footwork patterns (high knees, lateral shuffles, in-and-outs)
Focus: Quick, precise movements to enhance agility and fluidity.
Cone Drills (Lateral Shuffles, Zig-Zag Runs)
Routine: 4 sets of 30 seconds per drill
Focus: Improve quick changes in direction and smooth transitions.
Kettlebell Circuit
Perform each exercise consecutively with minimal rest between movements. Complete 3 rounds of the circuit.Kettlebell Swings:
15 reps
Focus: Explosive hip drive and fluid motion. Keeps the body engaged in powerful, rhythmic movements.
Kettlebell Clean and Press:
10 reps per arm
Focus: Full-body power and coordination. Emphasize smooth transitions from clean to press.
Kettlebell Snatches:
12 reps per arm
Focus: Speed and agility, with a focus on fluid, continuous movement.
Kettlebell Turkish Get-Ups:
5 reps per side
Focus: Strength, stability, and flexibility. Perform the full get-up to enhance core control and mobility.
Kettlebell Goblet Squats:
15 reps
Focus: Deep, controlled squats to build leg strength and core stability while maintaining fluid motion.
Flow Circuit:
Routine: Complete each exercise consecutively for 1 minute each, focusing on smooth transitions.
Bear Crawl: Move forward and backward, maintaining a low, controlled position.
Lunge to Jump Squat: Perform a forward lunge followed by a jump squat to enhance explosive power and fluidity.
Push-Up to Downward Dog: Alternate between push-ups and downward dog stretches to improve strength and flexibility.
Dynamic Mobility Flow
Routine: 3 sets of 5 minutes
Combine yoga-inspired movements like sun salutations, hip openers, and spinal twists to enhance overall flexibility and fluidity.
Cool-Down
Yoga-Inspired Static Stretches:
Focus on hamstrings, hips, shoulders, and back to improve flexibility and aid recovery.
Breathing Exercises:
5 minutes of deep breathing while visualizing fluid, flowing movements to enhance relaxation and mental focus.
Day 4: Adamantine Kata - Resilience and Durability
Warm-Up
Dynamic stretches
Light resistance band exercises
Workout:
Back Squats
4 sets of 6-8 reps
Bench Press
4 sets of 6-8 reps
Farmer’s Walk
3 sets of 30-60 seconds
Heavy Bag Work
4 sets of 2 minutes
Static Wall Sits
3 sets of 1-2 minutes
Cool-Down
Light cardio
Static stretches (hamstrings, chest, back)
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