Rock Lee Training Plan: Workout Like the Taijutsu Master
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In this segment of the Anime Training Series, we are adding another Naruto character, Rock Lee!
Rock Lee quickly has one of the best origin stories throughout the series. He has been powerless his whole life, but despite these struggles, he focused all his energy on training and taijutsu, becoming one of the more powerful characters in the anime.
This workout will help you build a lean, insanely powerful physique. Let's start with the physique ranking to get into the training breakdown.
Rock Lee 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)
Rock Lee's physique is ranked at Tier 1 - Realistically Achievable (Natty).
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Rock Lee Workout Principles
Let's review some of Rock Lee's training principles to get some direction on building a workout plan!
Calisthenics: Rock Lee is known for doing calisthenics, which is the core foundation of his training - repping out thousands of reps daily! While we aren't going to perform an unsustainable amount of reps every day, we will incorporate standard and weighted calisthenics, considering Rock Lee does all this with weighted clothing.
Ninja Functionality: Most of us know that functional training philosophy is broad and subjective. But the aim here will be functional regarding a ninja's performance! So, we will incorporate many multi-planar movements, explosive exercises, and strength mobility into the routine.
Taijutsu: Rock Lee is one of the best in hand-to-hand combat. To maximize this feat, we will make sure those hands are sharp after the training.
How to Workout Like Rock Lee in Real Life
From a gym bro's perspective, here is what we need for this workout plan:
Rock Lee's Strength and Physical Conditioning
Rock Lee's Ninja Functionality and Explosiveness
Rock Lee's Bodyweight Mastery
Now, let’s get to training!
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Day 1: Rock Lee Full Body Weighted Calisthenics
Warm-up: 5-10 minutes of dynamic stretching and mobility exercises.
Weighted Squats: 3 sets of 12 reps
Weighted Push-ups: 3 sets of 10 reps
Weighted Lunges: 3 sets of 10 reps per leg
Pull-ups (weighted if possible): 3 sets of 8 reps
Plank with Weighted Vest: 3 sets of 30 seconds
Cool down: 5 minutes of static stretching focusing on major muscle groups.
Day 2: Rock Lee Bodyweight Plyometric Workout
Warm-up: 5-10 minutes of jogging or jumping jacks.
Circuit:
Jump Squats: 4 sets of 15 reps
Plyometric Push-ups: 4 sets of 10 reps
Box Jumps: 4 sets of 10 reps
Burpees: 4 sets of 12 reps
Lateral Bounds: 4 sets of 10 reps per side
Cool down: 5 minutes of foam rolling and light stretching.
Day 3: Rock Lee Full Body Weighted Calisthenics (Alternative)
Warm-up: 5-10 minutes of dynamic stretching and mobility exercises.
Weighted Pistol Squats: 3 sets of 8 reps per leg
Weighted Pike Push-ups (feet elevated if possible): 3 sets of 10 reps
Weighted Step-ups onto Bench: 3 sets of 10 reps per leg
Weighted Chin-ups (use a weighted vest if needed): 3 sets of 8 reps
Weighted Plank with Shoulder Taps: 3 sets of 12 taps per side
Cool down: 5 minutes of static stretching focusing on major muscle groups.
Day 4: Rock Lee Calisthenics and Martial Arts
Warm-up: 5-10 minutes of dynamic stretching and shadowboxing.
Circuit:
Shadowboxing: 3 rounds of 3 minutes each
Bear Crawls: 3 sets of 20 meters
Bodyweight Squat Jumps: 3 sets of 15 reps
Plank Twists: 3 sets of 12 reps per side
Jumping Front Kicks: 3 sets of 10 reps per leg
Cool down: 5 minutes of static stretching, focusing on martial arts-specific movements.
Day 5: Rock Lee Full Body Weighted Calisthenics (Alternative)
Warm-up: 5-10 minutes of dynamic stretching and mobility exercises.
Weighted Bulgarian Split Squats: 3 sets of 10 reps per leg
Weighted Dips (using a dip belt or weighted vest): 3 sets of 10 reps
Weighted Single-Leg Romanian Deadlifts: 3 sets of 10 reps per leg
Weighted Pull-ups (use a weighted vest if needed): 3 sets of 8 reps
Weighted Russian Twists: 3 sets of 15 reps per side
Cool down: 5 minutes of static stretching, focusing on major muscle groups.
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