Sakura Haruno Workout: Real-Life Naruto Workout
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In this segment of the Anime Training Series, we will cover Sakura Haruno, known for being a member of the original Team 7, along with Naruto Uzumaki and Sasuke Uchiha.
This is our third official breakdown in the Naruto workout catalog, followed by the Rock Lee workout plan!
This workout plan aims to get you physically fit and help you become the powerhouse Sakura throughout the series!
Let's get into this workout breakdown, starting with the physique ranking.
Sakura Haruno 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)
Sakura's physique is ranked at Tier 1 - Realistically Achievable (Natty).
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Sakura Haruno Workout Principles
Let's review some of Sakura's training principles to give us direction on building a workout plan!
Blitzing Speed: Sakura has been shown performing insane feats of speed. A great way to achieve this is through type-2 activation training for power output and sprint speed.
Punching Power: Sakura is very well known for having boulder-shattering strength. We can achieve this by working on punches directly and doing strength exercises suitable for power output in the upper body.
Strength and Conditioning: Despite being insanely solid and robust, Sakura has kept her body fairly slim and fit throughout the entire series. So, to maintain a leaner shape while carrying power - we will approach strength and conditioning using the athletic bodybuilding method!
How to Workout Like Sakura Haruno in Real Life
From a gym bro's perspective, here is what we need for this workout plan:
Sakura's overall conditioning
Sakura's Speed, Agility and Quickness
Sakura's Lean Physique
Here is what you will see in this program
Training Days: 5 Days
Workout Description: This workout will include 3 athletic bodybuilding days and 2 performance-specific workouts. This will allow you to achieve increased power output while maintaining a leaner frame.
Now, let’s get into the training!
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Day 1: Strength Upper Push
Warm-up: 5-10 minutes of light cardio (jogging, jumping jacks, etc.)
Bench Press: 4 sets x 6-8 reps
Overhead Press: 3 sets x 8-10 reps
Push-Ups (weighted if needed): 3 sets x 10-12 reps
Dumbbell Flyes: 3 sets x 10-12 reps
Tricep Dips: 3 sets x 10-12 reps
Cool-down: Stretching for chest, shoulders, and triceps
Day 2: Plyometric Leg
Warm-up: 5-10 minutes of light cardio
Box Jumps: 4 sets x 8-10 reps
Jump Squats: 3 sets x 10-12 reps
Bulgarian Split Squats: 3 sets x 10-12 reps per leg
Plyometric Lunges: 3 sets x 10-12 reps per leg
Calf Raises: 3 sets x 15-20 reps
Cool-down: Stretching for quadriceps, hamstrings, and calves
Day 3: Strength Upper Pull
Warm-up: 5-10 minutes of light cardio
Pull-Ups (or assisted variations): 4 sets x 6-8 reps
Bent-Over Rows: 3 sets x 8-10 reps
Lat Pulldowns: 3 sets x 10-12 reps
Face Pulls: 3 sets x 10-12 reps
Bicep Curls: 3 sets x 10-12 reps
Cool-down: Stretching for back, biceps, and shoulders
Day 4: Plyometric Upper Body
Warm-up: 5-10 minutes of light cardio
Medicine Ball Throws: 4 sets x 8-10 reps
Clap Push-Ups: 3 sets x 10-12 reps
Plyometric Pull-Ups (explosive pull-ups): 3 sets x 6-8 reps
Medicine Ball Slams: 3 sets x 10-12 reps
Battle Rope Waves: 3 sets x 20-30 seconds
Cool-down: Stretching for chest, back, and arms
Day 5: Strength Leg Day
Warm-up: 5-10 minutes of light cardio
Squats: 4 sets x 6-8 reps
Deadlifts: 3 sets x 8-10 reps
Lunges (weighted if needed): 3 sets x 10-12 reps per leg
Leg Press: 3 sets x 10-12 reps
Hamstring Curls: 3 sets x 10-12 reps
Cool-down: Stretching for quadriceps, hamstrings, and glutes
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