Casca Training Plan: Real-Life Berserk Workout
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In this segment of the Anime Workout series, we continue our week of Berserk workouts with Casca.
You can check out our previous episode here - Guts Workout Routine.
Casca is super popular throughout the Berserk fanbase and received lots of attention for her toned and proportionate physique, following her incredible skills on the battlefield!
This workout will help you achieve just that. Let's break down the workout plan, starting with the physical stats and rankings!
Casca Physical Stats
Name: Casca
Height: 5'4
Weight: 110lbs
Abilities: Expert combatant
Alright, let's talk about it!
Throughout the earlier stages of the story, Casca's character develops from the fact that she is one, if not the only female, in the group of combatants who are in pursuit of proving her abilities despite the circumstances.
And to everyone's surprise, she nailed it regarding fighting ability.
Besides that, from what we see on paper, she is lighter in size and an average height for a female. She is shredded to the bone with a great amount of muscle, giving her excellent proportions.
Casca's physique reminds me of a fighter mixed in with a track athlete. She has muscle in all the right places to match her feminine qualities, but her physique is a testament to her performance.
Casca 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)
Casca's physique is placed in the Tier 1 category - Natty.
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Casca Workout Principles
This is the part where we cover her performance-based feats to get some direction on a workout plan!
Swordsmanship and Combat Skills: Considering there's no gym in that setting, her musculature likely stems from sword swinging and combat and the armor she carries throughout everything. We will implement both combat and strength together for this one!
How to apply:
Weighted Calisthenics: This emulates maneuvering in weighted gear and is a great way to build strength without relying too much on a gym.
But if weighted calisthenics differs from your go-to, focus on the basics and build up!
Steel Mace Training: We will use this to balance general strength and swordsmanship.
Endurance and Stamina: Every fighter needs some form of endurance and stamina. However, the style of training usually varies from character to character.
How to apply:
Rotational Power: This will increase power output that is replicable for Casca's sword fighting skills.
Core Strength: This is the foundation of power movements. We will put the core through tons of fire to build our stabilizers and additional power!
How to Workout like Casca in Real Life
From a gym bro's perspective, here is what we're looking for in the Casca workout routine:
Casca's lean and toned physique
Casca's combat performance
Casca's muscular development
Alright, let's get into training!
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Day 1: Casca Full Body Weighted Calisthenics and Steel Mace Workout
Warm-Up (10 minutes)
Jump Rope: 3 minutes
Dynamic Stretches: Arm circles, leg swings, hip circles
Workout
Push-Ups with Weighted Vest: 4 sets of 12 reps
Pull-Ups with Weighted Vest: 4 sets of 8 reps
Steel Mace 360s: 3 sets of 15 reps each side
Pistol Squats: 3 sets of 10 reps each leg
Steel Mace Overhead Press: 3 sets of 12 reps
Dips with Weighted Vest: 3 sets of 10 reps
Steel Mace Front Swings: 3 sets of 15 reps each side
Day 2: Casca Core and Lower Plyometrics
Warm-Up (10 minutes)
Light Jogging: 5 minutes
Dynamic Stretches: Hip openers, high knees
Workout
Box Jumps: 4 sets of 12 reps
Russian Twists: 4 sets of 20 reps
Broad Jumps: 3 sets of 10 reps
Leg Raises: 3 sets of 15 reps
Single-Leg Hops: 3 sets of 10 reps each leg
Plank with Leg Lifts: 3 sets of 15 reps each leg
Burpees: 3 sets of 15 reps
Day 3: Casca Full Body Weighted Calisthenics and Steel Mace Workout
Warm-Up (10 minutes)
Jump Rope: 3 minutes
Dynamic Stretches: Arm circles, leg swings, hip circles
Workout
Weighted Vest Push-Ups: 4 sets of 15 reps
Inverted Rows with Weighted Vest: 4 sets of 12 reps
Steel Mace Barbarian Squats: 3 sets of 12 reps
Lunges with Weighted Vest: 3 sets of 15 reps each leg
Steel Mace High Knees: 3 sets of 20 reps
Chin-Ups with Weighted Vest: 3 sets of 10 reps
Steel Mace Uppercuts: 3 sets of 15 reps each side
Day 4: Casca Core and Upper Plyometrics
Warm-Up (10 minutes)
Light Jogging: 5 minutes
Dynamic Stretches: Arm swings, torso twists
Workout
Medicine Ball Slams: 4 sets of 15 reps
Hanging Leg Raises: 4 sets of 12 reps
Clap Push-Ups: 3 sets of 10 reps
V-Ups: 3 sets of 15 reps
Plyometric Push-Ups: 3 sets of 10 reps
Mountain Climbers: 3 sets of 20 reps each leg
Tuck Jumps: 3 sets of 12 reps
Day 5: Casca Full Body Weighted Calisthenics and Steel Mace Workout
Warm-Up (10 minutes)
Jump Rope: 3 minutes
Dynamic Stretches: Arm circles, leg swings, hip circles
Workout
Weighted Vest Dips: 4 sets of 12 reps
Weighted Vest Pull-Ups: 4 sets of 10 reps
Steel Mace Overhead Squats: 3 sets of 12 reps
Step-Ups with Weighted Vest: 3 sets of 15 reps each leg
Steel Mace Side Lunges: 3 sets of 12 reps each side
Decline Push-Ups with Weighted Vest: 3 sets of 15 reps
Steel Mace Push-Pull: 3 sets of 15 reps each side
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