Future Trunks Workout: Real-Life DragonBall Z Workouts
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In this segment of the Anime Training series, we are covering future Trunks from DragonBall Z!
Our Anime workouts have received amazing feedback, so we will keep delivering what you want!
Our Dragon Ball workouts have also been well received; you can check those out after this one!
Trunks has always been one of my favorite Dragon Ball characters growing up, so this workout is super exciting to do!
And I'm talking about the one from Z… I took the Super version very personally. If you know, you know.
Let's start with the breakdown, starting with the physical stats and ranking.
Trunks Physical Stats
Name: Trunks
Height: 5'7
Weight: 132lbs
Abilities: Saiyan
Alright, let's talk about it!
This discussion will cover the Future Trunks from Z.
Trunks has that typical saiyan gene body composition - short and muscular.
But I consider Trunks to be one of the more aesthetic characters out of the Z-fighters!
He has a v-taper, proportional muscle insertions, and a better sense of style than every other character in the series!
He even nearly bagged his own mom… Not sure if that is something to brag about though.
I'd fit Trunks into the same category as the athletes in terms of physiques!
Despite his physique being heavily carried by the art style, he always had the sleeper build in my opinion.
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Trunks 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)
Trunks physique is placed in the Tier 2 category - Giga genetics.
Future Trunks Feats
This will be the core of our workout research. Let's take a look at some notable feats seen in the manga, movies, and video games.
Here's what we got according to his wiki:
Power Scaling
He was said to be stronger than Future Gohan in his base form
Easily overpowers Mecha Frieza and King Cold
He was able to best future Dabura, the androids, and Goku black with his sword.
Increased strength, speed, and stamina from the hyperbolic time chamber
He was able to take on a Cell Jr. in his strongest in the Cell Saga
While there is more, this may be enough to get a good idea of what we need in his workout routine.
Trunks Workout Principles
This is the part where we discover the methods required to make a Trunks workout program!
Super Saiyan Conditioning: Trunks checks all the basics regarding proper Saiyan conditioning.
How to apply:
Explosive Power: We can replicate his explosive Ki blast output through plyometrics.
Rotational Strength: Trunks is a master with the Z-Sword! To be able to exert more force in our strikes, rotational strength is overall necessary.
Speed: This falls in line with explosive power, but it will focus more on footwork, short bursts of explosiveness, and reflexes.
How to workout like Future Trunks in Real Life
From a gym bro's perspective, this is what we would need to expect out of a Future Trunks training plan:
Future Trunks Lean and Muscular Body Type
Future Trunks Explosiveness
Future Trunks Robustness
Future Trunks Full Workout Breakdown
Let's go over the plan!
Days 1,3 and 5
These workout sessions will focus on weighted calisthenics as the main strength-building exercises, building defined muscle mass and control similar to Saiyan performance.
We will also include metabolic conditioning as our finishers in the workouts, whether with med balls, battle ropes, kettlebells, or sleds.
Days 2 and 4
This will focus on combat conditioning. Building proper core strength when it comes to creating that sword striking power and standard combat drills using different martial arts equipment.
These sessions will emphasize SAQs as well.
As a whole, we will split it into different phases:
Phase 1 - Warm-up
Phase 2 - SAQ's
Phase 3 - Combat endurance
Phase 4 - Core circuit
You can also check out our martial arts workouts to see what we have to offer:
Alright, let’s get into the workout!
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Workout Frequency: 5 days
Training Description: This plan focuses on developing strength, power, endurance, and agility, all while emphasizing the core and combat conditioning to emulate Trunks' impressive skills and physique.
Day 1: Weighted Calisthenics and Metabolic Conditioning
Phase 1: Warm-Up
Dynamic Stretching – 5 minutes
Jump Rope – 5 minutes
Phase 2: Weighted Calisthenics
Weighted Pull-Ups – 4 sets of 8-10 reps
Weighted Dips – 4 sets of 10-12 reps
Weighted Push-Ups – 4 sets of 12-15 reps
Pistol Squats (with weight) – 4 sets of 8-10 reps per leg
Phase 3: Metabolic Conditioning
Med Ball Slams – 3 sets of 15-20 reps
Battle Ropes – 3 sets of 30 seconds on, 30 seconds off
Kettlebell Swings – 3 sets of 20 reps
Sled Push/Pull – 3 sets of 30 seconds each way
Phase 4: Cool Down
Static Stretching – 10 minutes
Day 2: Combat Conditioning
Phase 1: Warm-Up
Dynamic Stretching – 5 minutes
Shadow Boxing – 5 minutes
Phase 2: SAQ (Speed, Agility, Quickness) Drills
Ladder Drills – 4 sets of various footwork patterns
Cone Drills – 4 sets of forward, backward, and lateral movements
Plyometric Box Jumps – 4 sets of 10 reps
Phase 3: Combat Endurance
Heavy Bag Strikes (punches and kicks) – 4 sets of 2 minutes on, 1 minute off
Focus Mitt Drills – 4 sets of 2 minutes on, 1 minute off
Phase 4: Core Circuit
Russian Twists (with weight) – 3 sets of 20 reps
Hanging Leg Raises – 3 sets of 15 reps
Plank (with variations) – 3 sets of 1 minute each
Phase 5: Cool Down
Static Stretching – 10 minutes
Day 3: Weighted Calisthenics and Metabolic Conditioning
Phase 1: Warm-Up
Dynamic Stretching – 5 minutes
Jump Rope – 5 minutes
Phase 2: Weighted Calisthenics
Weighted Pull-Ups – 4 sets of 8-10 reps
Weighted Dips – 4 sets of 10-12 reps
Weighted Push-Ups – 4 sets of 12-15 reps
Bulgarian Split Squats (with weight) – 4 sets of 10 reps per leg
Phase 3: Metabolic Conditioning
Med Ball Slams – 3 sets of 15-20 reps
Battle Ropes – 3 sets of 30 seconds on, 30 seconds off
Kettlebell Swings – 3 sets of 20 reps
Sled Push/Pull – 3 sets of 30 seconds each way
Phase 4: Cool Down
Static Stretching – 10 minutes
Day 4: Combat Conditioning
Phase 1: Warm-Up
Dynamic Stretching – 5 minutes
Shadow Boxing – 5 minutes
Phase 2: SAQ (Speed, Agility, Quickness) Drills
Ladder Drills – 4 sets of various footwork patterns
Cone Drills – 4 sets of forward, backward, and lateral movements
Plyometric Box Jumps – 4 sets of 10 reps
Phase 3: Combat Endurance
Heavy Bag Strikes (punches and kicks) – 4 sets of 2 minutes on, 1 minute off
Focus Mitt Drills – 4 sets of 2 minutes on, 1 minute off
Phase 4: Core Circuit
Russian Twists (with weight) – 3 sets of 20 reps
Hanging Leg Raises – 3 sets of 15 reps
Plank (with variations) – 3 sets of 1 minute each
Phase 5: Cool Down
Static Stretching – 10 minutes
Day 5: Weighted Calisthenics and Metabolic Conditioning
Phase 1: Warm-Up
Dynamic Stretching – 5 minutes
Jump Rope – 5 minutes
Phase 2: Weighted Calisthenics
Weighted Pull-Ups – 4 sets of 8-10 reps
Weighted Dips – 4 sets of 10-12 reps
Weighted Push-Ups – 4 sets of 12-15 reps
Single-Leg Deadlifts (with weight) – 4 sets of 10 reps per leg
Phase 3: Metabolic Conditioning
Med Ball Slams – 3 sets of 15-20 reps
Battle Ropes – 3 sets of 30 seconds on, 30 seconds off
Kettlebell Swings – 3 sets of 20 reps
Sled Push/Pull – 3 sets of 30 seconds each way
Phase 4: Cool Down
Static Stretching – 10 minutes
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