Mikasa Ackerman Training Routine: Attack on Titan Workout
Mikasa Ackerman Workout
The Training Routine Inspired by Attack on Titan
In this episode of the Anime Training Series, we are going to get into the training inspired by Mikasa Ackerman's unparalleled abilities. It encompasses both her physical prowess and the mental fortitude needed to face adversity head-on.
Mikasa’s Diet & Nutrition
Mikasa's regimen likely demands a high-protein diet to support muscle growth and repair, along with adequate carbohydrates for energy for battle and training. including a balanced diet rich in lean proteins, complex carbohydrates, healthy fats, and hydration plays a huge role for her physique.
Consider the following…
Proteins: Lean meats, fish, eggs, dairy, legumes, and tofu.
Carbohydrates: Whole grains, fruits, vegetables, and nuts/seeds.
Fats: Healthy sources like avocados, nuts, seeds, and olive oil.
Hydration: Keep well-hydrated with water, and incorporate electrolyte-rich drinks during intense workouts.
Mikasa’s physical stats
Mikasa Ackerman stands at around 170 cm (around 5'7") tall. Her age is around 19 years old at the start of the series and she possesses exceptional physical abilities:
She has an athletic physique characterized by toned muscles and remarkable agility!
She actually goes along with Toji Fushiguro as the most aesthetic female character in anime. But that is definitely a different discussion for another time!
**Even if your physical stats don’t match that of Mikasa, these training programs can be utilized by anyone of any fitness level. Just always remember, to go at your own pace and build up over time.**
Mikasa’s Physique Ranking
In Real Superhero Training, we came up with a system for physique analysis. We call it the attainability scale.
This system helps us discover the realistic aspects when it comes to a character's physique, and if it is truly realistic/attainable. It’s pretty straightforward, goes a little something like this:
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)
Mikasa’s Physique falls into the Tier 1 category.
She has a physique that is primed for performance, as well as aesthetics, and that Is what makes her physique so great!
but what’s better, it can be achieved by anyone.
The Physique of Mikasa isn’t too over emphasized with vascularity or proportions, and she definitely didn't have an insane transformation throughout the story. SHe’s always had a good foundation.
Mikasa’s Physical Abilities:
Here is what we know according to the AOT Wiki:
Abilities
Vertical Maneuvering Equipment
While she was still training, Keith even noted that Mikasa's performance is exemplary in every subject and that she is truly a genius.[47] Having a prodigious skill in vertical maneuvering equipment, she can use blades to easily strike and slash Titans with speed and efficiency. This has led to her being mentioned as a military genius many times and "as valuable as a hundred average soldiers."[264] Her mastery and remarkable will allows her to display a lethal force against Titans rarely seen among soldiers, recruits or veterans alike. This has been proven true when she took on Annie in her Titan form, who had killed numerous experienced veterans with ease before, and survived.[89]
Usage of Thunder Spears
While being a new way of weapons manipulation, Mikasa easily mastered how to use Thunder Spears. She has the strength to carry up eight spears with ease, before simultaneously throwing and detonating them on Titans with greater accuracy than the weapon inventor.[265]
Strength
Owing to the need to protect Eren who often runs off looking for trouble, Mikasa had honed herself to be a talented fighter at a very young age. She often threw boys bigger than her with ease and scared them enough to run away upon seeing her despite their superior numbers.[266] Having undergone intense training, Mikasa is strong enough to lift Eren and several equipment boxes off the ground without effort.[267][268]
Being an Ackerman, Mikasa has "awakened" a dormant power within her earlier in her life when her parents were murdered and she was going to be kidnapped until Eren saved her. It has been described as "knowing exactly what needed to be done,"[270] developing fighting instincts and perfect self-control of her body far above the average human. This is because she can access the Power of the Titans to a limited extent without transforming. She is able to connect to every single Ackerman before her via the paths and gain their battle experience.[271]
Being the child of an Ackerman and an Asian, Mikasa retains the ability to resist memory manipulation from the Founding Titan.[272]
In a gymbro’s perspective, here is what we need to form a Mikasa Ackerman inspired workout:
Strength and Conditioning: The Root of physical performance, and to aim for her robust physique
Athletic Training: To achieve her speed and vertical mobility
Martial Arts Prowess: Mikasa’s hands are rated E for everyone.. So learning some degree of self defense would be mega useful.
Now, for the moment you have all been waiting for..
Here is the Mikasa Inspired Workout Routine!
Warm-up (5-10 minutes):
Jumping jacks
Arm circles
High knees
Leg swings
Dynamic stretches (leg swings, arm swings)
Workout:
1. Bodyweight Circuit (3 rounds):
Push-ups: 15 reps
Bodyweight Squats: 20 reps
Plank: 30-45 seconds
Mountain Climbers: 20 reps (each leg)
Jumping Lunges: 10 reps (each leg)
Rest: 1 minute between rounds
2. Agility Drills (3 sets):
Agility Ladder: Perform ladder drills such as the "in-out," "side shuffle," and "forward-backward hops." Do each drill for 30 seconds, rest for 30 seconds between drills, and repeat for 3 sets.
3. Martial Arts Practice (Choose one):
Kickboxing: Shadowbox for 3 rounds (3 minutes each) incorporating jabs, crosses, hooks, and roundhouse kicks.
Judo or Jiu-Jitsu: Practice throws, takedowns, and ground techniques for 20 minutes.
4. HIIT (High-Intensity Interval Training) Sprinting (2 sets):
Sprint Intervals: Sprint for 30 seconds, then walk/jog for 1 minute. Repeat for 5 cycles.
Rest: 2 minutes between sets.
5. Core Strengthening (3 sets):
Russian Twists: 15 reps (each side)
Hollow Body Hold: 30-45 seconds
Leg Raises: 15 reps
Plank with Shoulder Taps: 15 taps (each shoulder)
Rest: 1 minute between sets
Cool-down (5-10 minutes):
Stretching: Focus on major muscle groups (hamstrings, quads, calves, chest, back, shoulders) with static stretches, holding each for 20-30 seconds.
