Roronoa Zoro Training Plan: Workout Like The Pirate Hunter in Real Life
On this episode of the Anime Training Series, we are bringing in our second member of the Strawhat Pirates, Roronoa Zoro!
We've introduced the One Piece training episodes, including an introduction to Training for Haki and the Luffy Workout Plan that followed it.
In today's segment, we will break down precisely what it takes to become a jacked powerhouse capable of cutting through anything!
Zoro 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)
Roronoa Zoro's physique is ranked in Tier 2 - Giga genetics.
Zoro Workout Principles
This is the part where we discuss Zoro's performance feats and discover how we can put together a workout inspired by him!
Three-Sword Style: Zoro is a master of story, aka the three-sword technique. He wields three swords with his hand and jaw and has perfected this style.
Physical Strength: This guy was lifting boulders as a kid! He's also been seen training with significant weight and is powerful enough to cut through anything.
Battle Endurance: Out of all the straw hats, Zoro has been able to endure more damage and continue fighting, so it goes without saying that if you want to be powerful like Zoro, endurance will be a staple of this training regimen.
Haki Proficiency: Zoro masters the armament Haki technique, which allows him to solidify his limbs. We actually have a breakdown of how you can train to achieve Haki!
How to Workout Like Roronoa Zoro in Real Life
From a gym bro's perspective, here is what we need to put together a Zoro workout plan:
Zoro's Strength and Conditioning
Zoro's Rotational Power
Zoro's sword skills
Now, let’s get to training!
Day 1: Full Body Strength
Lateral Jumps: 4 sets x 8-10 reps
Deadlifts: 4 sets x 8-10 reps
Bench Press: 4 sets x 8-10 reps
Pull-ups: 4 sets x max reps
Handstand/Pile Push-up: 3 sets x 10 reps
Bent-over Rows: 3 sets x 10 reps
Plyometric Exercise: Lateral Med Ball Throw 3 x 15 each side
Day 2: Cardio
30 minutes of moderate-intensity cardio (running, cycling, or swimming)
Day 3: Full Body Strength
Lunges (with dumbbells): 4 sets x 10 reps (each leg)
Romanian Deadlifts: 4 sets x 8-10 reps
Landmine Thruster: 4 sets x 8-10 reps
Weighted Chin-ups: 4 sets x max reps
Incline Bench Press: 3 sets x 10 reps
Renegade Rows: 3 sets x 10 reps (each arm)
Plyometric Exercise: Frog hop: 3 sets x 15 reps back and forth
Day 4: Cardio
40 minutes of interval training (alternating between high-intensity and low-intensity intervals)
Day 5: Full Body Strength
Bulgarian Split Squats: 4 sets x 10 reps (each leg)
Weighted Hip Thrusts: 4 sets x 8-10 reps
Weighted push-up: 4 sets x 8-10 reps
Cable Rows: 4 sets x 10 reps
Lateral Raises: 3 sets x 12 reps
Cable Rotation: 3 sets x 10 reps each side
Plyometric Exercise: Burpees: 3 sets x 12 reps
Roronoa Zoro Workout: Additional Resources
