Levi Ackerman Workout Plan: Real Life Attack On Titan Workouts
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When it comes to raw skill, agility, and athleticism, we see very few characters that stand out in these abilities like Levi Ackerman from Attack on Titan!
As the leader of the survey corps, Levi earned his reputation as humanity's strongest, taking down titans with ease, precision, and speed - which all comes down to his intense combat abilities.
The difference between Levi and most characters is that his strength is not only from brute force - but agility, endurance, and tactical intelligence! This all comes from his quick footwork to his incredible core strength and upper body power, executing powerful moves, yet calculated.
In this segment of the Anime Training Series, we will be crafting a workout routine that is designed to build a body that's lean, strong, and battle-ready.
Before we get into it, I'd like to give a shoutout to a member of our Action Hero community, Prics, for the recommendation!
This workout has been highly requested by many of you, and I'm here to deliver!
If you'd like to leave a request, you can scroll down and find my email from there! Feel free to also join the newsletter for updates.
We went over the Mikasa Ackerman workout routine, and we will be continuing the Attack on Titan workouts.
This workout specifically, inspired by Levi Ackerman, will focus on a mix of high-intensity training, calisthenics, and core strengthening exercises that will help you enhance your athleticism, quickness, and strength all while maintaining a lean physique.
Let's get into the breakdown, starting with the physical stats and ranking.
Levi Ackerman Physical Stats
Name: Levi Ackerman
Height: 5'2
Weight: 143lbs
Abilities: None (No powers)
Alright, let's talk about it!
Abilities of Levi Ackerman:
Exceptional Agility and Speed: Levi is known for his incredible agility and speed, allowing him to maneuver swiftly in battle. His movements are quick, precise, and fluid, making him a formidable opponent.
Advanced Combat Skills: As one of humanity's strongest soldiers, Levi possesses advanced combat skills, excelling in hand-to-hand combat and with the use of omnidirectional mobility gear.
Unmatched Reflexes: His reflexes are highly sharpened, enabling him to react instantly to threats and execute complex maneuvers during combat.
High Endurance: Levi's endurance is remarkable, allowing him to sustain intense physical activity and combat over extended periods without tiring.
Strategic Mind: Alongside his physical abilities, Levi is also a strategic thinker, often using his agility and speed to outmaneuver enemies and find weaknesses in their defenses.
Physique of Levi Ackerman:
In the world of Attack on Titan, Levi's physique plays a role in his success as a soldier. His smaller size allows him to utilize the Omni-Directional Mobility gear with ease and fluidity. This gear specifically requires a master of spatial awareness, multi-directional performance as well as foundational strength to use at its maximum potential.
Levi's compact and muscular build allows him to generate explosive power and momentum, making him lethal in combat both far and close range. His lean physique is also designed for endurance, allowing him to fight for prolonged periods without feeling excessive fatigue.
Attack on Titan is the type of universe where it is literally life or death, and besides its aesthetic look, Levi's physique plays a legitimate role in tackling those circumstances - having all the attributes needed to survive in a world where humans are the prey.
Levi's physique is also living proof that you don't have to be incredibly huge to win your battles. This is where mass and skill are determined, and most of the time, skill always comes out on top.
For those looking to achieve a physique like Levi Ackerman, we definitely need to focus on combining both strength and versatility. While strength is important, we also need some level of bodyweight control, explosive power, agility as well as functionality.
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Levi Ackerman 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)
Levi Ackerman's physique is in the Tier 1 category - Realistically achievable (natty).
Levi Ackerman Feats:
This will be the core of our workout research. Let's examine some notable feats seen in the anime and manga!
Here's what we got according to his wiki:
Strength Feats:
Kills Titans without a problem
Cuts through body parts of titan shifters
Stronger than everyone in the survey corps despite being lean and smaller in height
Has awakened Ackerman's blood abilities that boost his stats
Performance Feats
Blitzes through Titans before they can react
Can use maneuvering equipment for hours
Expert hand-to-hand combatant
Levi Ackerman Workout Principles
In order to work out like Levi Ackerman, it's important to focus on a well-rounded training regime that checks off all the necessary modalities that we see in the anime that can apply to a real-life workout plan.
From what we know, Levi's training will have to revolve around functional strength and skill development. But let's take a dive deeper and really take a look at the specifics of what we need, and how we can apply it in real life.
These are his training principles:
Agility and Quickness: Levi's very well known for his ability to move fluidly and explosively in battle. His agility allows him to dodge various attacks, move in multiple planes of motion in less amount of time, and strike with power, speed, and accuracy.
How to apply
Agility Drills: Implement ladder drills, cone drills, and lateral bounds into your routine for multi-directional quickness, footwork, and power output.
Plyometrics: Incorporating exercises like box jumps will improve your explosive power.
Balance Work: Unilateral exercises that require you to balance will build lots of core strength, and challenge your overall stability.
Functional Strength: Levi's muscles aren't made for him to lift heavy things and put them down, but are instead made to tackle combat scenarios. His body is built for power, endurance, and versatility.
How to apply
Compound movements: Focusing on exercises like the squat, deadlifts, and overhead press can work for different muscle groups all at the same time and can be useful for combat scenarios where those movement patterns are required.
Bodyweight exercises: Basic bodyweight exercises like pushups, dips, and pullups should all be a staple to your training program to build your stabilizer muscles, and core strength and increase your overall body weight control.
Grip Strength: Including exercises like the dead hang, farmers walk, and the gun carry will all help with building the grip strength to handle weapons while in motion.
Core Strength: Levi's core strength is the foundation of his performance. A strong core allows him to maintain his technique for long periods of time, his acrobatic ability as well as his power output.
How to apply
Core Exercises: Planks, Russian twists, and leg raises should be put into your workout routines, focusing on building a solid foundation.
Rotational Exercises: Incorporating exercises that build rotational strength like a landmine rotation, and the wood chop will build the rotational strength, which is essential for generating power doing dynamic movements.
Anti-Rotation Exercises: Exercises like the pallof press will do good for building that static stability strength, made for keeping your body sturdy.
By applying these training types to your workouts, you will develop all the skills that correspond to Levi Ackerman's performance seen in the anime and manga.
Each of these training principles won't only help you achieve a lean, shredded, and aesthetic physique but will also help you play the part as well.
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How to workout like Levi Ackerman in real life
From a gym bro's perspective, here is what we can get out of a Levi Ackerman workout program:
Levi Ackerman's athletic ability
Levi Ackerman's lean chiseled physique
Levi Ackerman's explosive strength
Levi Ackerman Full Workout Breakdown
Workout frequency: 5 days
Training description: This workout will aim to help you achieve elite athleticism and strength, similar to Levi Ackerman!
Days 1 and 5
These workout sessions will focus more on his performance, both flexibility and athletic performance!
Agility training will be broken up into two separate parts, both plyometrics and agility workouts to level up your timing, speed, and power output.
Day 5, flexibility, will focus more on dynamic stretches, and yoga flow.
Days 2, 3 & 4
These will be the strength-focused workouts, prioritizing bodyweight training, muscle endurance, and core strength made to have inspiration by Levi's physique as well as his performance!
For this workout, we are running into all types of modalities. But no worries, as always, it's kept simple, straight to the point, and effective more than anything!
Levi Ackerman Nutritional Practices
To build a physique like Levi Ackerman, focusing on both strength and agility, your nutrition needs to be dialed in to support muscle growth, recovery, and overall athletic performance. Here’s a guide to the key nutritional practices for those aiming to bulk up while maintaining the agility and stamina of humanity’s strongest soldier.
1. Caloric Intake: Fueling Growth
To build muscle, you need to be in a caloric surplus—consuming more calories than your body burns. However, to maintain agility and not gain excessive fat, this surplus should be moderate.
Caloric Surplus: Aim for a surplus of 250-500 calories per day above your maintenance level. This allows for steady muscle growth without gaining unnecessary fat.
Monitoring: Track your calories and adjust based on your progress. If you're not gaining weight or muscle, gradually increase your caloric intake.
2. Protein Intake: Building and Repairing Muscle
Protein is essential for muscle repair and growth, making it a cornerstone of any bulking diet.
Daily Protein Target: Aim for 1.6 to 2.2 grams of protein per kilogram of body weight (0.7 to 1 gram per pound). This ensures your muscles have the necessary building blocks to grow.
Protein Sources: Focus on high-quality protein sources like lean meats (chicken, turkey, beef), fish, eggs, dairy products, and plant-based options like beans, lentils, and tofu.
Timing: Spread protein intake throughout the day, with a focus on consuming protein-rich meals after workouts to maximize muscle recovery.
3. Carbohydrates: Fueling Performance
Carbohydrates are your body’s primary source of energy, especially during high-intensity workouts that mimic Levi’s demanding physical activity.
Carb Intake: Consume 4-6 grams of carbohydrates per kilogram of body weight (1.8 to 2.7 grams per pound) per day. This ensures you have the energy to power through intense training sessions.
Complex Carbs: Focus on complex carbohydrates like whole grains (brown rice, quinoa, oats), sweet potatoes, and whole wheat pasta. These provide sustained energy and help replenish glycogen stores post-workout.
Pre-Workout Fuel: Have a carb-rich meal or snack 1-2 hours before training to ensure you have the energy to perform at your best.
4. Fats: Supporting Hormonal Balance
Healthy fats play a crucial role in hormone production, including testosterone, which is vital for muscle growth.
Daily Fat Intake: Aim for fats to make up about 20-30% of your total daily calories.
Healthy Fat Sources: Include sources like avocados, nuts, seeds, olive oil, and fatty fish (salmon, mackerel). These provide essential fatty acids that support overall health and recovery.
Balance: Avoid excessive saturated fats and focus on a balanced intake of monounsaturated and polyunsaturated fats.
5. Hydration: Staying Battle-Ready
Proper hydration is essential for maintaining performance, aiding recovery, and supporting muscle function.
Daily Hydration: Drink at least 3-4 liters of water daily, adjusting based on your activity level and climate.
Electrolytes: If you're training intensely, especially in hot conditions, consider adding electrolytes to your water to maintain hydration and prevent cramping.
Pre- and Post-Workout Hydration: Ensure you’re well-hydrated before training and rehydrate afterward to support muscle recovery.
6. Micronutrients: Enhancing Recovery and Performance
Vitamins and minerals play crucial roles in muscle recovery, energy production, and overall health.
Nutrient-Dense Foods: Incorporate a variety of fruits and vegetables to ensure you’re getting a broad spectrum of vitamins and minerals.
Supplementation: Consider supplements like vitamin D, omega-3s, and a multivitamin if your diet lacks certain nutrients, but prioritize getting most of your vitamins and minerals from whole foods.
7. Meal Timing and Frequency: Optimizing Growth
When you eat can be almost as important as what you eat, especially when trying to bulk up like Levi.
Frequent Meals: Aim to eat 4-6 meals per day to ensure a steady supply of nutrients and calories to fuel your muscle growth.
Pre- and Post-Workout Nutrition: Consume a balanced meal with protein and carbs before and after workouts to optimize energy levels and recovery.
By following these nutritional practices, you can build a strong, agile body that’s ready to take on any challenge, just like Levi Ackerman. Focus on quality, consistency, and balance to ensure you’re fueling your body effectively for both muscle growth and peak athletic performance.
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Day 1: Levi Ackerman Agility and Speed Training
Warm-Up:
Jump Rope: 5 minutes
Dynamic Stretches: 5 minutes (leg swings, arm circles, hip circles)
Agility Drills:
Ladder Drills: 4 sets (high knees, lateral shuffles, in-and-out)
Cone Drills: 4 sets (forward sprints, lateral sprints, figure-eight)
Plyometrics:
Box Jumps: 4 sets of 10 reps
Lateral Bounds: 4 sets of 10 reps per side
Skater Jumps: 4 sets of 15 reps per side
Cool Down:
Static Stretches: 10 minutes (focus on legs and hips)
Day 2: Levi Ackerman Upper Body Strength and Endurance
Warm-Up:
Arm Circles and Shoulder Rolls: 5 minutes
Light Cardio: 5 minutes (jumping jacks, light jogging)
Strength Training:
Weighted Push-Ups: 4 sets of 15 reps
Weighted Pull-Ups: 4 sets of 10 reps
Weighted Dips: 4 sets of 12 reps
Dumbbell Shoulder Press: 4 sets of 12 reps
Bent Over Rows: 4 sets of 12 reps
Endurance:
Battle Ropes: 4 sets of 30 seconds
Medicine Ball Slams: 4 sets of 15 reps
Cool Down:
Static Stretches: 10 minutes (focus on upper body)
Day 3: Levi Ackerman Core Stability and Strength
Warm-Up:
Dynamic Core Warm-Up: 5 minutes (high knees, mountain climbers)
Core Exercises:
Planks: 4 sets of 1 minute
Hanging Leg Raises: 4 sets of 15 reps
Russian Twists: 4 sets of 20 reps per side
Bicycle Crunches: 4 sets of 20 reps per side
Ab Wheel Rollouts: 4 sets of 10 reps
Stability Exercises:
Swiss Ball Passes: 4 sets of 15 reps
Side Planks: 4 sets of 1 minute per side
Cool Down:
Static Stretches: 10 minutes (focus on core)
Day 4: Levi Ackerman Lower Body Strength and Explosiveness
Warm-Up:
Dynamic Leg Warm-Up: 5 minutes (leg swings, lunges with twists)
Strength Training:
Squats: 4 sets of 12 reps
Deadlifts: 4 sets of 12 reps
Bulgarian Split Squats: 4 sets of 12 reps per leg
Calf Raises: 4 sets of 20 reps
Explosiveness:
Jump Squats: 4 sets of 15 reps
Sprints: 4 sets of 100 meters
Box Jumps: 4 sets of 10 reps
Cool Down:
Static Stretches: 10 minutes (focus on legs)
Day 5: Levi Ackerman Flexibility, Mobility, and Active Recovery
Warm-Up:
Light Cardio: 5 minutes (brisk walking or light jogging)
Mobility Exercises:
Hip Circles: 4 sets of 15 reps per direction
Shoulder Dislocates: 4 sets of 15 reps
Cat-Cow Stretch: 4 sets of 15 reps
Flexibility Exercises:
Hamstring Stretches: 4 sets of 1 minute per side
Hip Flexor Stretches: 4 sets of 1 minute per side
Shoulder Stretches: 4 sets of 1 minute per side
Active Recovery:
Yoga Flow: 20 minutes (focus on full body relaxation and stretching)
Cool Down:
Deep Breathing and Relaxation: 5 minutes
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